We thought we would focus on making the most of winter fruit to stave off any remaining winter bugs and also clear out any fruit and veg stock before winter is out, without it having to go to waste.
When it comes to reducing your propensity to pick up any more colds and flus this season, we all know the benefits of eating citrus fruit, rich in vitamin C. However, have you ever seen a tangelo next to your standard oranges and lemons and wondered what it is and how you can use it in your cooking? Well, let us enlighten you….
A tangelo is a hybrid fruit made by crossing a tangerine with a grapefruit or pomello. As such, it unites the easy to peel qualities of a tangerine with the sweet tang of a pomello. They also contain ample amount of the vitamins, minerals and flavonoids of their citrus counterparts, but are often cheaper due to them being less well known and perhaps a tad less pleasant looking than their small sweet tangerine or bright red / yellow and symmetrical grapefruit counterparts.
So, before we move on to the process of cooking with leek tangelos, what are the health benefits that make including them in our diet so worthwhile? . Benefits include:
- Vitamin C to help prevent hypertension, heart disease, osteoarthritis and age-related macular degeneration – One tangelo provides almost half the average adult’s recommended daily amount.
- Flavanones to reduce the risk of stroke – High flavonoid intake may also reduce the risk of asthma, cancer, cardiovascular disease and neurological disorders caused by aging.
- Minerals to strengthen bones, regulate blood pressure and help the absorption of iron – tangelos have high amounts of calcium, potassium and magnesium but also when taken with iron rich foods, their high vitamin c content helps the body absorb that iron.
- Significant amounts of dietary fibre, leading to a multitude of benefits- to help with digestion, increase satiety, lower blood cholesterol levels and balance blood sugar for diabetics.
So, if we know the benefits, how do we go about using tangelos? Tangelos can be peeled and juiced, or segmented and eaten like oranges. Seeds should be removed if using in cooking. If using the rind, wash under cold water before peeling, grating or zesting. I like to freeze my tangelos to make the rind easier to
grate and then the flesh can be added frozen to smoothies etc.
Also, for some inspiration, try the recipes below:
Tangelo and pork stir fry
- Extra Virgin Olive Oil
- Onion, garlic, ginger, chilli
- 2 tanglelos
- Pork tenderloin
- Soy Sauce
- Coconut flour or corn starch
- Vegetables of choice
Place the oil, onion, garlic, ginger, chilli and zest of tangelos in pan and fry until soft (retain tangerine juice). Add chopped pork tenderloin and a tbsp of coconut flour and cook until pork is almost cooked through. Add soy sauce and remaining vegetables and squeeze juice of tangelos over before serving. Enjoy!
Tangelo green smoothie
- 2 tangelos
Grate zest of tangelo and add to blender with remaining ingredients. Add juice and some water to required consistency. Enjoy the health benefits!