One of my favourite childhood summer treats was that orange creamsicle popsicle! I would bite all around the edge and then end off in the middle where the ratio of icy orange to vanilla cream was perfect. And it looks like this recipe in Angela Liddon’s Oh She Glows Everyday does the trick without all of the sugar and additives!
Health benefits of oranges
Everyone knows that oranges contain lots of vitamin C. And vitamin C is beneficial to your health because:
- It’s an antioxidant and protects your cells
- It helps your body produce collagen to heal wounds
- It increases the absorption of iron
- It boosts your immune system
They are also a good source fo potassium, which can help to lower blood pressure and reduce your risk for heart disease.
Oranges are also anti-inflammatory because it contains the antioxidant called zeaxanthin, which can have a positive effect on skin, eye, heart and liver health.
They contain lots of fibre to help regulate your bowel movements to prevent constipation, lower your cholesterol and regulate your blood sugar levels. They are full of good sugars as well. This means that oranges are good for your health health, to prevent diabetes and to help with weight management
Can you eat too many oranges?
A medium orange provides about 70 mg of vitamin C, so you’d have to eat A LOT of oranges before you can over do it. Having said that, if you’re taking vitamin C as a supplement, then you can definitely take too much, which usually results in looser stools or diarrhea.
Also, people who have GERD (gastroesophageal reflux disease) can experience more heartburn and regurgitation when they eat more citrus fruits.
Did you know that there are a bunch of fruits and vegetables that actually provide more vitamin C than an orange? They include red & green bell peppers, kale, broccoli, papaya, strawberries, cauliflower, Brussels sprouts, pineapple, kiwi and mango. So don’t feel like you have to just stick to oranges if you want your fill of vitamin C, enjoy some of the above as well and get a whole variety of other nutrients at the same time.
Here’s the Recipe!
- 1 can (400 mL or 14 oz) light coconut milk, chilled
- 300 mL or 1¼ cup orange juice, fresh or prepared
- 250 mL or 1 cup baby spinach
- 30 mL or 2 tbsp avocado
- 2 mL or ½ tsp pure vanilla extract
- 4-5 large pitted Medjool dates, to taste
- 6 ice cubes or as needed
- Add all of the ingredients into a blender
- Blend on high until smooth
- Taste and adjust the sweetness, as needed
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Here are a few more posts on healthy recipes that you might also be interested in:
- Pomegranate Quinoa Salad
- Roasted Salad Towers
- Pineapple Ginger Smoothie
- Almond Milk
- Chocolate Avocado Matcha Popsicles
- Strawberry Mango Guacamole
- Chia Pudding
Liddon A. 2016. Oh She Glows Everyday. Penguin Canada Books Inc, Toronto ON.
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