cara cara orange

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1. Cara Cara Orange
Juicy and sugary, with pink flesh and a cranberry-like tang.

The Perks: Cara caras contain lycopene (an antioxidant that may protect against certain cancers) and, like other citrus, flavonones. A recent study found that women who consumed the highest amounts of flavonone-rich citrus had a 19 percent lower risk of clot-related stroke.

The Prep: Try this dish from Cindy Pawlcyn, author of Cindy's Supper Club. Peel six cara caras and slice into rounds. Add 6 thin red onion rings, 8 shredded mint leaves, juice from 1 lime, 2 Tbsp. olive oil, and salt and pepper.

blood orange

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2. Blood Orange
Crimson-colored flesh with intense flavor and raspberry overtones.

The Perks: The bold color of blood oranges comes from anthocyanin, a flavonoid with cholesterol-lowering and cancer-fighting potential. It also supports a healthy brain: A 2012 Harvard study found that women with higher intakes of anthocyanin showed slower rates of cognitive decline as they aged.

The Prep: For a Creamsicle-like dessert, Sara Moulton, host of the PBS series Sara's Weeknight Meals, simmers freshly squeezed blood orange juice until reduced by about half, then spoons the syrup over low-fat plain Greek yogurt.


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3. Clementine
Easy-to-peel fruit with honeyed taste and a hint of tartness.

The Perks: With only 35 calories and nine grams of carbs each, clementines are portion controlled by nature. And according to research, if you eat them daily and drink green tea regularly, you may reduce your cancer risk by 11 percent while potentially lowering your risk of heart disease.

The Prep: Add clementines to salads to tame peppery greens. Moulton tosses 3 peeled and segmented clementines with 1 bunch arugula, 1 cup thinly shaved fennel, 6 sliced radishes, and 1/2 cup pitted, chopped Kalamata olives.


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4. Kumquat
Golden, sour flesh inside a thin, sweet rind.

The Perks: Kumquats (actually a close relative of the citrus family) are eaten whole, rind and all. Thanks to the peel's extra roughage, just eight deliver 40 percent of your daily fiber. The zest is also saturated with aromatic compounds that may reduce skin cancer risk.

The Prep Pawlcyn's marmalade: In a medium pan, combine 1 pound chopped, deseeded kumquats, 1 1/4 cups sugar, 3/4 cup orange juice, 1/4 cup lemon juice, and 1/2-inch slice gingerroot. Bring to a boil, stirring until mixture reaches 221°, then let cool.

Next: Good-for-you snacks that taste amazing


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