Oranges are the best known citrus fruits and one of the most popular fruits across the world. They are low in calories, rich in dietary fibers and have no saturated fats or cholesterol. Orange is an excellent source of Vitamin C, a natural antioxidant which helps in removing harmful pro-inflammatory free radicals from the blood. It also has pectin which helps in reducing blood cholesterol levels and acts as a bulk laxative as well. It helps to protect the mucous membrane of the colon. Orange contains a variety of phytochemicals which have a very positive effect on human health. It also has good amounts of Vitamin A, B-complex vitamins and minerals like potassium and calcium which helps control heart rate and blood pressure. Regular consumption of oranges help in reducing risk of cancer, rheumatoid arthritis, kidney diseases, obesity, stomach ulcers, respiratory and coronary heart diseases.

Fresh orange and pine nut salsa


- 600 grams fresh oranges (cleaned, peeled and cut into small segments)

- 100 grams red bell peppers (chopped)

- 2 spring onion (finely chopped)

- 50 grams coriander leaves (cleaned and chopped)

- 25 grams jalapeno (chopped)

- 1 tablespoon lime juice

- 2 teaspoon sugar

- ½ teaspoon cumin seeds (roasted and powdered)

- Salt to taste

- 5 grams crushed black pepper

- 80 grams pine nuts (toasted)


Combine all the ingredients gently in a mixing bowl

Refrigerate for 45 minutes and serve along with crisps, grilled or steamed seafood

Executive Chef, Taj Coromandel