Recipe: Orange Aid

Imagine all the juicy goodness of an orange married with one of the most important phytonutrients. What you get—and, of course, nature long since beat you to the punch—is the blood orange.

Slightly smaller than the everyday navel and Valencia oranges found in supermarkets, it's big on flavor and nutrition. Like all citrus fruits, it's loaded with vitamin C, only more so. But uniquely among them, it also contains the highly functional flavonoid anthocyanin, which is responsible for the deep red color of the flesh and, sometimes, a purplish blush on the surrounding skin.

Anthocyanins—the same compounds that make eggplants purple, blueberries blue, and grapes red—appear to have wide-ranging protective powers. They are under investigation as agents against certain cancers, cardiovascular disease, and age-related degenerative diseases. They also have anti-inflammatory properties, promote visual acuity, and hinder obesity and diabetes.

They act to protect the brain in two ways—as antioxidants and as anti-inflammatory agents. Anthocyanins are thought to be the reason why a diet rich in blueberries reverses age-related declines in balance and coordination and improves short-term memory and spatial learning.

Anthocyanin's anti-inflammatory power keeps blood flowing smoothly. Not only does such action prevent hardening of the arteries, it provides energy for mental functions and helps maintain a bright mood.

Blood oranges also are endowed with a high content of other antioxidants. So far, more than 170 phytonutrients have been identified in oranges. They are also rich in folate and potassium, and one blood orange supplies about 25 percent of daily fiber needs.

Native to Sicily, the blood orange is now also cultivated in the U.S., where it is available from late fall through spring.

Super Salad

• Servings: 4
• TOTAL TIME: 10 minutes

Blood oranges combine especially well with sliced fennel to make a perfect—tasty and healthful—accompaniment to meats of all kind.

Ingredients

4 whole blood oranges, peeled

1 fennel bulb, stalks trimmed and denuded of feathery fronds

1/4 tsp dried mustard

1/2 tsp sugar

salt to taste

freshly ground pepper to taste

4 Tbsp virgin olive oil

2 Tbsp balsamic vinegar

Directions

Work with a very sharp knife or food processor. Slice oranges as thinly as possible. Reserve any juices. Wash, dry, and core fennel bulb. Then cut lengthwise into very thin slices. Place into a nonreactive bowl, alternating slices of fennel and orange. Mix dressing from remaining ingredients, first combining the dry ingredients, then stirring in just enough oil to make a paste before adding all the oil and vinegar. Pour in any reserved orange juice. Mix well. Pour dressing evenly over orange and fennel slices. Let stand at room temperature for one hour before refrigerating, spooning dressing in the bottom of the bowl over the slices. Remove from refrigerator half an hour before serving. Pour off dressing into a large cup, stir, and drizzle over salad one last time.