Conscious Cook: Let the sunshine in with a fresh Cara Cara salad

Cara Cara oranges offer a bite of sunshine during the cold winter months.

Cara Cara oranges offer a bite of sunshine during the cold winter months.

MetroCreative Connection

February has been full of swirling snowstorms, ice-slick roads and tumbling temperatures.

Right about now, many conscious cooks begin to pine for the warmth and radiance of summer sunshine. When frigid days and nights are pervasive, a bit of brilliant color and joyous flavor will help defrost and regenerate the system.

Citrus fruits are a beautifully natural ingredient that will rev up the winter table with generous juiciness and vibrant, vivacious hues.

Cara Cara oranges have a particular beauty that cooks can incorporate into their winter meals. A navel orange, the Cara Cara variety was supposedly discovered in the mid 1970s at Hacienda Cara Cara in Venezuela.

Now grown in California as well, the Cara Cara orange is a real beauty queen, with succulent, seedless flesh tinted a tempting pinkish red.

An excellent snack for assuaging a sweet tooth, Cara Cara oranges bring a bit of glamour to a winter fruit salad. Arrange slices of Cara Cara oranges on a big platter along with pink grapefruit, clementine, mandarin and pomelo slices and you will have a sunny rainbow of goodness for breakfast or brunch. Nothing more is needed than perhaps a scattering of minced fresh mint.

The slightly tangy flavor of Cara Cara oranges also combines well with cranberries, raspberries and strawberries, adding bursts of sunshine to yogurt bowls and smoothies.

Green salads love a bit of sunshine, too. Add Cara Cara orange slices to a mixture of arugula, radicchio, endive and baby kale; add minced fresh herbs, such as basil, tarragon and dill, and a bit of creamy goat cheese; and dress it all with a citrus champagne vinaigrette.

The flesh and juice of a Cara Cara can be added to quick breads, pancakes, waffles, pies and cobblers and will also shine in salsas, syrups, cocktails, sauces and soups. The zesty rind of any citrus fruit is sensational grated over pasta, grains and rice dishes.

The versatility of Cara Cara oranges makes them a superstar winter ingredient. Available from December through April, these gorgeous fruits are low in calories, have a significant amount of dietary fiber and are a nice source of folate.

Rich in vitamin A and C, Cara Cara oranges provide healing, soothing benefits for eyes, skin, hair and nails and may positively impact the aging process.

The lycopene content in Cara Cara oranges is responsible for their stunning shades, and consuming these lovely, luscious fruits may possibly lower the risk of heart disease, prostate cancer and macular degeneration.

Prepare a delicious life by letting the sunshine in!

Cara Cara Sunshine Salad

Serves 4

4 Cara Cara oranges (look for heavy, well-rounded ones)

2 tablespoons organic honey

1 tablespoon freshly squeezed lemon or lime juice

1 teaspoon finely minced candied ginger



A few sprigs of fresh mint

Using a very sharp paring knife, cut about 1/4 to 1/2 inch slices off the top and bottom of each orange.

Stand the orange on one of the flat edges and cut along the curve of the orange to remove the peel and the white pith.

Then slice each orange into rounds and arrange on a plate or platter.

Mix together the honey, lime or lemon juice, candied ginger, and add a pinch of cinnamon and allspice. Drizzle over the fruit and garnish with fresh mint.

Robin Glowa, HHC, AADP, “The Conscious Cook,” writes about preparing a delicious life and presents healthy food workshops throughout New England. She is a professional cook, organic gardener and a graduate of the Institute for Integrative Nutrition and Columbia University Teachers College.