How to Meal Prep with Orange + Examples

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Orange like any other fruits is a great snack choice for meal prepping. Orange is a fruit of citrus species.  Its trees were found to be the most cultivated fruit tree in the whole world. The fruit can be eaten fresh, processed for its juice and fragrant peel, healthy snack, or addition to a meal.  Orange is rich in Vitamin A, B1, C, Folate, calcium, copper, potassium and etc.  It is use as teas, salads, desserts, ice creams, jams, jellies, marmalades and flavorings.

The flexibility of how you can consume the citrus goodness of orange makes them a great and undeniably a healthy choice to add to your weekly meal prepping.

Benefits

  • Fights  against cancer cells
  • Avoids getting kidney illnesses
  • Lessens cholesterol level
  • Enhances cardiac health
  • Shields against illnesses and infections
  • Alleviates  constipation
  • Enhances good eye health
  • Lessens high blood pressure
  • Alkalize the body
  • Maintains blood sugar

How to Select

  • The larger the navel, the sweeter it will be.
  • Purchase fresh fruits that are compact yet give in to mild pressure
  • Fresh oranges have vibrant color and flawless
  • Prevent yourself from buying soft oranges with spots and mold

How to Store

  • Oranges can be stored at room temperature for a week or 2 weeks if properly kept in the refrigerator.
  • Freely place the fruits in the container and avoid putting them in moist for they easily get spoiled.
  • Keep freshly pressed juice inside the freezer for soon after consumption.
  • Keep dried orange zest in chilly and dry place in a sealed glass container
  • How to Freeze:
    • Dry Pack Method
      • Let freezer – safe canning containers  to hold your oranges
      • Wash and rinse them in warm and soapy water  and dried up with clean paper towels
      • Pack the orange slices firmly in the container and arrange them well
      • The lesser the oxygen to reach the slices ,the longer it will linger its worth
      • Seal the containers, leaving ½ inch of headspace in order for the oranges to expand as they freeze.
      • This method speeds up the freezing, helping maintain the orange’s value.
    • Syrup Method
      • Prepare heavy canning style syrup by boiling 2 parts of sugar to 3 parts of water by volume.
      • The syrup should be in the refrigerator temperature when you consume it, to speeds up freezing do this procedure.
      • Set the orange slices into safe jars.
      • Put the syrup to the oranges and let it sunken, leaving ½ to ¾ inch of headspace.
      • Put crumpled paper to the top of the jar to sunken the oranges and seal the jar.
      • Position the jars in your freezer, allowing bigger space for the air to circulate and freeze quickly.

Tips Preparing Oranges

  • It is important to wash and rinse the oranges to eliminate dirt and any traces of pesticide.
  • Orange will give more juice when warmer so make use of juices if they are in room temperature.
  • Roll the orange in your palm to produce more juice.
  • The external part of the rind can be grater to create orange zest.
  • Freezing and thawing can alter the surface of oranges and affect their flavor over time.  Thawed oranges are finest in smoothies, jams, baking, or in fruit cocktails or other desserts.
  • Orange filled in syrup process is better in flavor than dry orange process.

Orange Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

  • 2 Large Oranges
  • 300g (10.6oz) Plain Flour
  • 150g (5.3oz) Caster Sugar
  • 80g (2.8oz) Butter
  • Orange zest (optional)
  • 2 Small-Medium Eggs
  • 3 Teaspoons Baking Powder

Instructions

  • In a large bowl whisk the eggs with sugar until smooth and pale.
  • Add orange zest (from ½ orange), freshly squeezed juice from 2 oranges and softened butter. Mix.
  • Sift in the flour and baking powder (mix these two ingredients beforehand) and mix using electric mixer.
  • Pour the batter into a loaf tin lined with baking paper (watch our video how to line cake tins).
  • Bake in a preheated oven (190⁰C for 1 hour or until an inserted skewer comes out clean).
  • When ready, take out from the oven and let it cool down a bit before transferring onto a wired rack to cool completely.
  • Serve with butter, jam or honey and your favorite cup of tea/coffee.

Ingredients

Orange Scones

  • 1/3 cup sugar
  • zest of one large orange or two medium oranges
  • 2 cups all-purpose flour
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup unsalted butter, frozen
  • 1/2 cup sour cream
  • 1 large egg

Orange Glaze

  • 3 tbs unsalted butter, melted
  • 1 cup confectioners’ sugar
  • 1/2 tsp vanilla extract
  • 2-4 tbs freshly squeezed orange juice

Instructions

  • Preheat oven to 400 degrees and set oven rack to the middle position. Line a baking sheet with parchment paper, set aside.
  • In a medium-sized bowl, gently toss flour, baking powder, baking soda and salt. Set aside. In a separate small bowl, whisk sour cream and egg until completely smooth. Set aside.
  • In a large bowl, stir sugar and orange zest together until sugar is moistened and zest is evenly distributed. Pour in flour mixture and toss to combine. Grate frozen butter into mixture. Using your hands, work in the butter until the mixture resembles a coarse meal. Gently stir in sour cream mixture until just about combined. Do not over work the dough! Again, very gently press the dough against the sides of the bowl a few times and form a ball. The dough will be sticky at first but will come together as you form it.
  • Place dough on a lightly floured surface and lightly pat into an 8″ circle about 3/4″ thick. Use a very sharp knife to cut into 8 triangles (like a pizza). Transfer triangles onto prepared baking sheet. You can arrange them in two rows, 4 in each row, or arrange them in a circle shape – leaving about 1″ between each one.
  • Bake scones for 15-17 minutes or until the tops begin to golden. Don’t take them out too early or they will be too soft. Allow them to cool for 10 minutes on the pan before transferring onto a wire rack to finish cooling completely. During this time, prepare glaze. Stir together melted butter, confectioner’s sugar, vanilla and orange juice until smooth. Once completely cooled, go ahead and either dip the tops of the scones into the glaze or drizzle it on top with a spoon.

Ingredients

CAKE:

  • All-Purpose Flour – 3 Cups
  • Baking Powder – 1/2 Teaspoon
  • Baking Soda – 1/2 Teaspoon
  • Salt – 1 Teaspoon
  • Fresh Orange Juice – 1/4 Cup
  • Buttermilk, at Room Temperature – 3/4 Cup
  • Vanilla Extract – 1 Teaspoon
  • Unsalted Butter, at Room Temperature – 2 Sticks
  • Sugar – 2 Cups
  • Large Eggs, at Room Temperature – 5
  • Freshly Grated Orange Zest – 1/3 Cup (About 6 Oranges)

ORANGE SYRUP:

  • Sugar – 1/2 Cup
  • Fresh Orange Juice – 1/2 Cup

GLAZE:

  • Powdered Sugar, Sifted – 2 Cup
  • Fresh Orange Juice – 2-4 Tablespoons

Instructions

CAKE:

  • Line the bottom of two-8 1/2 X 4 1/2 inch loaf pans with parchment paper, then grease well. Preheat oven to 350 degrees.
  • In a medium mixing bowl, whisk together the flour, baking powder, baking soda and salt and set aside.
  • In a small bowl combine orange juice, the buttermilk and the vanilla and set aside.
  • In the bowl of a stand up mixer, cream together on medium speed the butter and sugar for 5 minutes. Keeping the mixer on the same speed, add the eggs one at a time and mix well, scraping down the bowl, after each addition. Add the orange zest.
  • Add the flour and buttermilk mixtures alternately to the batter, starting with the flour and finishing with the flour. Evenly divide batter between prepared pans and smooth out the tops. Bake cakes 45-60 minutes or until a skewer inserted in the center of the loaves comes out with a few moist crumbs.

SYRUP:

  • Meanwhile, as the cakes bake, prepare the orange syrup; In a small saucepan cook the sugar and orange juice over low heat until the sugar dissolves. When the cakes come out of the oven, generously brush the tops with the syrup.  Allow the cakes to cool in their pans for 10 minutes, glazing the tops a few more times while they cool in pans. Remove the cakes from loaf pans and set them on a wire rack set over baking tray or a piece of aluminum foil to catch drips. Brush the sides and tops of the cakes with the remaining syrup, allowing a couple of minutes between brushings to allow syrup to absorb into cake, until the syrup is gone.  Cool the cakes on completely.

GLAZE:

  • Make the glaze by adding the powdered sugar and 2 tablespoon orange juice to a medium bowl. Using a hand held electric mixer mix until smooth. Add more orange juice, a teaspoon or so at a time, as needed to reach a thick but pourable consistency.  Pour half of the glaze recipe over each cakes. Let the cakes sit out until the glaze has dried well.  Wrap each loaf and store in the refrigerator.

Tools You Can Use

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