• VEGAN
  • SUGAR-FREE
  • GLUTEN-FREE

Stuffed Orange-Fennel Raw Food

Natalie Lutz
Happy Halloween! This super delicious side dish is definitely an eye-catcher at any Halloween party and very easy to prepare. And there's a load of vitamin C on top of it, because oranges contain a lot of it and we can strengthen our immune system and protect ourselves from infections. Have fun trying it out!
prep time 20 Minuten
Dish sides
servings 2 servings

ingredients
  

For the stuffed Halloween-Oranges:

  • 2 big, ripe oranges
  • 1 fennel
  • 1-2 medium-sized carrots
  • 1 handful of walnuts
  • 1-2 stems spring onions
  • salt & pepper

For the yoghurt dressing:

  • 3 tbsp plant yoghurt
  • 3 tbsp freshly squeezed orange juice (which s produced during the peeling)
  • 1 tsp maple syrup
  • a pinch of salt

instructions
 

  • Wash and cut out the oranges. Cut off one end (if the oranges are not standing, cut the end off the bottom so that they do not fall over) and carefully remove the fruit pulp with a spoon. If the oranges are too firm, first prick them with a knife and then remove the fruit pulp with a spoon. Save the pulp and its juice, whichis produced during the peeling, for the raw food and cut it into small pieces.
  • Prick the creepy Halloween face into the orange peel. It is easier to do this if you sketch the shape for the eyes and mouth with a pencil before. Thencarefully prick the lines with a knife and cut out the eyes and mouth.
  • Now prepare the raw vegetables. Wash the fennel thoroughly, remove the outer skin if necessary, cut off the fennel greenery (do not throw it away, you can use itfor flavouring the raw food!) and cut it into thin slices. Cut in half again.
  • Peel and rasp carrots finely and cut spring onions into fine rings.
  • Mix fennel slices, carrots and spring onions together with the pulp of the oranges and walnuts in a bowl.
  • For the dressing, mix all ingredients in a small bowl and add them to the raw food.
  • Flavour it with fennel greens, salt and pepper and add some orange juice from the casing if necessary.
  • Fill the raw food into the wrapped Halloween oranges and put them on a plate. Bon appetite!

This recipe is

vegan / gluten-free / sugar-free
Keyword Eat Your Vitamins

Titel

The orange – not only a vitamin C bomb
It contains (as most people probably know) many vitamins, especially vitamin C, which strengthens our defences or our immune system and thus protects against infections. But not only that. Vitamin C also improves the absorption of iron, which we need to transport oxygen in the blood. The tasty fruits also provide certain secondary plant substances with a high antioxidant effect (flavonoids and carotenoids), which contribute to human health. Oranges also contain folic acid, phosphorus and B vitamins, among others. A study showed that oranges and other citrus fruits can even compensate for the health disadvantages of being overweight and protect against diabetes, heart disease and liver failure.
The sweet fruits have hardly any calories either: only about 42 kcal per 100 g!
The “apple from China” was used therapeutically in the Far East very early. It is mainly in season here in winter. The normal orange is mainly used for eating, the blood orange is suitable for squeezing juices and the bitter orange for making jam (otherwise it is difficult to digest!). Oil is extracted from orange blossoms, which is very valuable for the food and perfume industry. Unripe oranges are used to make bitter medicines that have a strong healing effect on the stomach and intestinal mucosa. In addition, the orange peel contains essential oils that give off a pleasant fragrance.

Nice To Know:
If you drink freshly squeezed orange juice, you should make sure that you consume it immediately, as it quickly loses a high percentage of its vitamin C content! And when buying oranges, you should take care not to squeeze the fruit, as this will cause it to go mouldy more quickly. They are best stored in a cool pantry or in the cellar in an air-permeable container.

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