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FESTIVE FOODIE SERIES: Health benefits of mandarin oranges

Halloween’s most famous family, aka the eccentric’s Adam’s Family, creeps upon us during this time of year! Whether or not you’re a fan of these fictional characters or have seen the famous movie, they can teach us a lot! The underlying theme of the movie and their kooky characters reflect on the importance of staying true to who you are in the face adversity.

Their kookiness and eccentric Halloweenish values make them the ideal outcast in amidst of an unraveling plotline that echoes the central theme that everything always does turn out fine when one stays true to themselves in spite of adversity. So it got me thinking between the direct corrleation that choosing my annual costume and eating yummy Halloween dishes both have on impacting the mind and body connection.

How are two entirely different things so similar? Both the act of styling and choosing a costume as well as eating Halloween treats tune into that mind and body connection. First, the act of choosing a costume aligns with our instant mood and creativity, whereas the food part goes in the direction of what our eyes want to gorge on!

The good news is that the costume choice is a free for all, but the bad news is the food that we consume can either be scary healthy good or make us zombie like! The monstrous mandarin family just like the Adam’s family is a healthy Halloween family consisting of clementines, tangerines, satsuma, and owari which are the most commonly mandarin oranges and is one food that is perfect to promote the best mind and body connection! Read on to see why:

This is taken directly from the source

“1. Vitamins and minerals

Mandarins are like oranges, rich in vitamins such as vitamin A and B. The vitamin c found in mandarin is useful in combating unstable molecules otherwise known as free radicals. This is because it is an anti-oxidant. The work of anti-oxidants is to destroy the free radicals hence prevent damage on the They are also rich in minerals like iron, magnesium, potassium, phosphorus and calcium.

2. Fiber and Fat Content

Mandarins are rich in fiber, supplying 14% per 1 cup of orange section. They are low in fat. They contain both soluble and insoluble fiber like hemicelluloses and pectin both of which are useful in preventing absorption of cholesterol in the body. This is due to the presence of synephrine which regulate the production of Low Density Lipoprotein (LDLs) in the body. Bad cholesterol or LDL is responsible for cholesterol which lodges itself on the artery walls, leading to cardiovascular diseases such as heart attack.

3. Cancer Prevention

It has been found in a research that mandarins help to combat liver cancer to a great deal. This is due to the presence of Vitamin A .The juice extracted from mandarin contains a high content of beta cryptoxanthin,the substance responsible for combating hepatitis C.The substance limonene found in mandarin is known to contain anti-cancer properties and hence useful in preventing breast cancer.

4. Blood Pressure regulation

Mandarins are useful in helping to reduce blood pressure. This is because they contain minerals such as potassium which is useful in lowering blood pressure. They ensure smooth flow of blood along the arteries and help to regulate normal blood pressure.

5.Weight Loss

Due to its high fiber content, it gives you a ‘fullness’ feeling in your stomach for long, hence you eat less. This is useful in controlling your weight. Doctors have also found that mandarins lower insulin which ensures that you burn the stored fats instead of storing sugar. More insulin production leads to storage of more fat in the body.

6. Immune System

The vitamin C is useful in fighting cold and ensuring proper functioning of the immune system. Mandarins contain microbial properties that prevent bacterial functions. Over and above that, they prevent disorders of the digestive system such as spasm, cramps and vomiting. They purify blood and remove toxins from the body.

7. Healthy Skin

Mandarins reduce ageing signs like wrinkles, fine lines and blemishes. This is due to the presence of anti-oxidants which protect the skin from UVA rays hence prevent damage caused by the sun as well as free radicals.”

Health benefits of mandarin oranges:





  • ½ cup of mixed bell peppers

  • ¼ cup of cilantro

  • 1 lime squeezed

  • ½ cup of cherry tomatoes

  • 2 mandarin oranges cut up into quarters

  • 1 tablespoon of agave light or honey

  • 1 tablespoon of fresh ginger

  • Sprinkle of black pepper

Directions: Combine in a bowl and mix up and set aside.



  • 4 filets of Tilapia


  • 2 Tablespoons of GF Soy Sauce

  • 2 mandarins squeezed the juice

  • 1 teaspoon of date sugar, honey or agave light

  • ½ tablespoon of limejuice

  • 1/8 teaspoon of salt

Directions: Mix the marinade and then after washing the fish place the fish in the marinade in a Ziploc plastic bag for a half an hour then take out and heat the burner and olive oil the pan to medium to high and sauté for a few minutes until cooked. Season lightly with salt and pepper. Serve with the salsa and a side of greens with avocado and a lemon for dressing.



  • 2 Cups of Gluten Free Teff Flour

  • 1 Cup of Gluten Free Coconut Flour

  • 1 2/3 cup of vegan yogurt- Greek style coconut

  • ¼ cup of date sugar

  • 2/3 cup of mandarin orange juice squeezed (5 mandarin oranges)

  • 3 Tablespoons of Flax

  • 1 Tablespoon of vanilla

  • ¼ cup of date sugar

  • 2 Tablespoons of Agave light

  • 3 Tablespoons of Coconut oil

  • ½ teaspoon of salt

  • 1 teaspoon of baking soda

  • 1 Tablespoon of orange zest

  • 1 Cup of coconut milk

  • 1 ½ scoop of Vega Vanilla Protein Powder- don’t have to add it, but it adds more protein

  • ½ cup of dried cranberries


  • 1 coconut Greek yogurt a bit more than cup or small 5 oz yogurt

  • 1 Tablespoon of agave light

  • 1 Tablespoon of PB2 powdered Peanut butter

  • 1 Mandarin

  • 1 Tablespoon of Stevia or Xylitol

Serves around 22- 24 pieces: one 9 inch round cake pan and mini muffins of 12

Directions: Turn oven to 350 Degrees Fahrenheit. Start with the dry ingredients except the cranberries and then add the wet ingredients, and mix completely until dough is consistent. Then add the cranberries. Oil the baking pans you decide to use to form your muffin or cake. Put in for 30 minutes.

*Please note if you choose to not put the frosting the recipe taste more like a muffin

Frosting: Combine all ingredients in a blender and then decorate with one mandarin orange.


PROTEIN: Teff Flour, Protein Powder, Coconut Flour Flax Seed, Greek Coconut Yogurt

FIBER: Teff Flour, Coconut Flour, Flax Seed, Greek Coconut Yogurt

HEALTHY FAT: Coconut Oil, Coconut Milk, Flax Seed

CARB: Teff Flour, Coconut Flour

Natural Sugar: Date Sugar, Agave light, Tangerine Juice


PROTEIN: Greek Coconut Yogurt, powdered peanut butter pb2

FIBER: Greek coconut yogurt

FAT: Greek Coconut Yogurt

CARB: Mandarin Orange

NATURAL SUGAR: Stevia, Mandarin, Agave light

#ZENONAPLATE Mandarin Orange Tofu Stirfry


  • 2 cups of broccoli florets

  • 1 cup of baby corn

  • ½ cup of cubed tofu

  • 2 cloves of garlic- minced

  • ¼ cup of onions

  • Olive oil

  • Salt

  • Pepper

  • Ginger

  • Rice Vinegar Lite (GF)

  • 1 1/2 cup of brown rice


  • 1/3 cup of gluten free soy sauce

  • ½ cup of mandarin orange juice squeeze- 3 oranges

  • 1 1/4 tablespoon of cornstarch for thickening

  • 1 Tablespoon of agave light or honey

Directions: Boil the rice for 15-20 minutes until soft and fully cooked and set aside. Then mix sauce in a small bowl and put aside. Heat pan and use olive oil and spread around pan. Then put onion and garlic and cook for a minute before adding tofu, and few tablespoons of the rice vinegar and then cook for another minute before adding baby corn and broccoli.

Season lightly with salt and pepper. Add a few tablespoons of water and cook for another minute or two and then add the sauce and rice. Finish off with the mandarin salsa.


Protein: Tofu

Fiber: baby corn, and broccoli

Green: Broccoli

Fat: Olive Oil

Carb: brown rice and baby corn

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