Oranges, like most fruit, can be frozen for smoothies.
This covers you for the times when oranges are out of season, the price may be high, there are shortages or you just can’t live without putting orange in your smoothie.
When we think of oranges nutritionally, most of us immediately think about their vitamin C content.
But this fruit has so much more to offer than just that.
Let’s look into why you would want to include oranges in your smoothies and diet in general, and then some techniques for freezing them.
Here’s a rough breakdown of the nutrients available in one large orange.
- Low calorie level
- Most of the calories come from carbohydrates with only a small amount from protein and fats
- A decent chunk of fibre
- More than the RDI of vitamin C
- Some vitamin A, B1, B5, B6 and Folate
- The minerals potassium, calcium, magnesium, copper, phosphorus and manganese
- Rich in flavonoids and antioxidants like other citrus fruits
What else can you get from an orange?
Below we run through some of the benefits of adding oranges into your smoothies and, as you'll see, there are quite a few that you wouldn't even associate with oranges.
Help with your Immunity
Starting with the most obvious here as we mentioned above.
From their vitamin C content, we know oranges can help to improve our immune function.
Vitamin C supports many functions of our immune cells.
On top of the vitamin C, oranges also contain some antioxidant compounds, which can help protect the cells when there is an infection present.
From its fibre content, oranges can have a beneficial effect on digestion, helping to add bulk to the stool, and helping to get things moving and grooving.
On top of that, having fibre in the diet increases feelings of satiety following a meal.
You may have heard the term prebiotic in recent years or never at all.
Not to be confused with probiotics, a prebiotic is a food for our beneficial gut bacteria.
Fibre is one such food to keep these bugs and in turn our gut happy and healthy.
Happy heart health
Perhaps not one often thought of for oranges.
However, a study of more than 10,000 people found that frequent intake of oranges and other citrus fruits could help decrease the incidence of cardiovascular disease.
Do you need help with your brain?
Things that are good for the heart, tend to be good for the brain.
A 5 year study found that the intake of flavonoids (such as those present in oranges), is inversely related to the risk of developing dementia.
Put simply, more citrus fruits can reduce the risk of developing dementia.
I am iron orange
Pairing a vitamin C source with plant-based iron (like you’ll find in some greens) and other vegetables, can dramatically increase the absorption of the iron.
Therefore oranges can help with the uptake of other vital nutrients in your system.
Type 2 Diabetes
Many studies have shown that higher fruit and vegetable consumption may be somewhat protective against type 2 diabetes and other metabolic disorders.
This wasn’t just specific to oranges, so it’s another excuse to get in your veggies from our Super Cubes as well as getting your orange fix.
Now let’s look at how to freeze oranges for later use in your smoothies.
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How to freeze oranges for smoothies
- Peel or slice the skin away
- Place the orange flesh in a blender
- Place in an ice cube tray and freeze. Some will like to remove the pulp before doing this, however it will reduce some of the fibre present, so beware.
- Pop some out whenever you want to add some orangie-goodness to your smoothies
- Cut the orange into slices
- Cut off the skin. Keep some of the white pith if you like, it contains pectin which has a whole host of benefits
- Lay out in a tray on baking paper and freeze
- Once frozen, take them out of the tray, add to a freezer bag and blend as needed
Orange you glad we’re finished?
There you have it, just some of the many benefits of oranges and also a few examples on how to freeze oranges for your smoothies.
Frozen oranges make a great partner to our Super Greens Smoothie, especially when you consider how it can help you absorb more of the iron from the green leafy vegetables.
So, you can now see it pays to keep a few oranges chopped and frozen ready to throw in with your next super greens smoothie recipe (even if it’s just a few orange wedges).
Now a few questions for you, have you ever used oranges in your smoothies, and do you plan to start experimenting after reading this?
If you do, let us know on our Facebook or Instagram pages and remember, if you’re looking for some of the best of our smoothie recipes, just enter in your details below and keep an eye out for the email after that!