Orange marmalade
This recipe comes from the Ray Peat community and it is easy to make, and delicious.
I am a huge fan of drinking orange juice daily, and it has been shown to have many health benefits, without any negative effects of “fruit sugar” that seem to be feared by so many. Orange juice and fruit juice are not associated with type 2 diabetes. There is a big difference between drinking sugary drinks, and drinking orange juice, or even other fruit juices. Fruit juices are processed quite differently in the body and are shown to be overall beneficial.
It is good to know that if you juice your own oranges, you don’t have to waste the peel. Orange peels have many health benefits and they are even higher in many of the anti-inflammatory, antioxidant beneficial qualities than the juice. It is also part of a mentality of not wasting, and of eating the whole food, as was done traditionally.
Naringenin is a citrus bioflavanoid that has been extensively researched and found to be anti-inflammatory and anticancer. Naringin and naringenin have been studied in the context of lipid metabolism, obesity and metabolic syndrome and found to be beneficial. These flavanoids are in both the juice and the rind of the orange.
We eat orange marmalade on home made ice cream, yoghurt, spread on toast, or as a delicious marinade or sauce base for meat dishes, especially pork and chicken.
Orange Marmalade Recipe
2 Ingredients
3kg oranges- preferably organic
3 cups sugar of your choice - I use plain white (see my article on why I enjoy sugar in moderation and do not see it as a bad food)
Water
Method
Halve the oranges and juice them. Save the juice.
Use a spoon to scrape out the pulp, leaving a clean white inner skin. This is the part that takes some muscle, and a strong spoon that won’t bend. Discard the pulp and seeds.
3. Slice into small pieces any way you like- these below are probably a bit big, but I like my marmalade chunky. You can always blend it at the end if you like, to make it smooth, or semi blend it.
4. Cover with water and leave overnight- I leave on the bench covered in a tea towel, but you could refrigerate.
5. The next day, drain off and discard the water, and put the skins into a heavy bottom pot, or slow cooker. Cover with water, and barely simmer for 1-2 hours, uncovered, checking regularly that it stays just covered with liquid- topping up with water or the orange juice as needed.
6. Add the 3 cups of sugar and continue on a low simmer for another 3-4 hours or so, uncovered. We don’t want the sugar to caramelise or especially to burn, so keep an eye on it and top up with water or orange juice as needed.
7. It will get soft and thicken. The pectin will release. Turn off the heat, and allow it to cool and thicken more.
8. When cool put into a container in the fridge and it will last a fair while, or you can freeze in batches. You could also use a water bath preserving method if you are savvy with that.
