Orange Juice Isnt FANTA!


Juice is more than Sugar Water

In today’s media saturated with conflicting health messages, one message that has been amplified in recent times is the one that equates drinking fruit juice with drinking soft drinks, heavily laden with sugar.

For example, a widely circulated publication from the Washington Post recently said

“The truth is that fruit juice, even if it is freshly pressed, 100 percent juice, is little more than sugar water.[1]

This is demonstrably not the case with orange juice. As most home juicers of oranges would agree, when you ream half an orange all that’s left is the inedible skin and very little pith and flesh. Depending on what juicer used, the vast majority of the fibre from the segments and flesh ends up as “pulp” in the juice, contributing to your fibre intake. With oranges there is very little in oranges that does not make its way into the juice.

This leads to the key message to take away in the great juice debate – orange juice, freshly squeezed from the fruit and consumed immediately, has virtually ALL of the nutrients of the fruit.

Orange juice is not just fructose and water!

Citrus fruits are packed with complex phytochemistry that has evolved alongside the animals that consumed them for thousands of generations.  Phytonutrients in fruits and vegetables do things that plain sugar and orange flavourings do not. They speak to our biology. They coax our genes into being expressed in different quantities, raising some enzyme activity and lowering others.

These phytonutrients do not have calories, or fat or protein, but what they do affect the way our macronutrients are metabolised. They can also dampen inflammation and boost immunity.  Phytonutrients play a huge role in ensuring that the cellular machinery in our bodies is operating as it should. In many years to come, many of these phytonutrients will be discovered to be essential to avoid debilitating diseases and raised to Vitamin status.

Many studies have looked at the consumption orange juice. In one study that involved more than 1 million consumers, the researchers found that moderate intake (up to 220 mls of juice a day) was not associated with diabetes or increased risk of developing diabetes[2].

In the area of weight gain, may of the studies are confounded by the type of juice used. Few studies have considered the specific impact of 100% juice as opposed to juice drinks. In those studies that did look at 100% orange juice consumption, such as a number which were conducted in Europe[3], there was no reported association between consumption of 100% fruit juices and body mass index of respondents[4].

Yet another study examined the addition of a massive 1.3L a day of 100% orange juice. This represented 112g of additional sugar in their diet. The predicted weight gain was 855g. When orange juice was consumed between meals fat mass did increase by 1kg on average. However when the orange juice was consumed with meals and not between meals, average fat mass decreased by 2.5kg[5]. Glycemic control functioned better when orange juice was consumed with a meal.

In addition to the amount and timing of consumption, the quality of the juice consumed also has an effect. Juices exist on a spectrum. At one end you have freshly squeezed 100% juice. At the other end lie the reconstituted juices and fruit drinks. This is what you get when you buy a “fruit box” or likely any of the juices that sit unrefrigerated on supermarket shelves. The latter have been heat treated such that many of the phytonutrients and enzymes lose their biological activity or are destroyed entirely. A good rule of thumb is if it has to be refrigerated, its probably bioactive and lightly treated enough for the phytonutrients to be bioavailable.  

Still not convinced? Still want to avoid sugar in orange juice but get the health benefits?

Well one way of at least minimising the sugar content of your orange juice is to switch to a variety that has a higher ratio of phytonutrients to sugar.

A health report published by Redbelly Citrus together with Kathleen Alleaume, Nutritionist, Exercise Physiologist, explored the key components of blood oranges and noted that they have 10 times the antioxidant quenching capacity of navel oranges[6] and that the health benefits of blood oranges extended to those who consumed blood oranges through the form of juice[7]. Not only do they have higher antioxidants, but they also have around 20% less sugar.

Len Mancini, Director Redbelly Citrus:

 “Just one blood orange can deliver an antioxidant punch of over 2kg of navel oranges. Put another way one glass of blood orange juice has the same antioxidant capacity of 2.5L of fresh navel juice. Plus it will have less sugar overall when compared to the same volume of navel juice. It’s a win/win.

For those consumers that count every gram of sugar in their diets, including from fruits and vegetables, the consumption of blood oranges during the Aussie blood orange season represents a great advantage over regular oranges.

Len Mancini:

“If you are worried about sugar, one way you can reduce the sugar in your diet without sacrificing your nutrition is to  by choose blood oranges over navels or valencias. For example, the sugar in one glass (200mls) of freshly squeezed blood orange juice has 20g of sugar roughly. Compare that to the 200g of sugar you would need to consume if you consumed 10 times the amount in freshly squeezed navel juice.

One study reported in the Redbelly Health Report indicated that drinking 750mls (3 glasses) of blood orange juice a day didn’t lead to any weight gain when combined with a normal diet[8]. To the contrary, the unique combination of phenolics in blood orange juice actually lead to weight loss among the participants. Similar findings have been replicated several times in mouse studies which actually showed that unlimited access to blood orange juice actually prevented the onset of obesity and fatty liver when compared to mice that were given water or navel orange juice. Interestingly the groups given water only ended up fatter than those on either fruit juice.

So the next time you consider consuming juice, first, question the quality of the juice, is it fresh and untreated? Then question the fruit itself, is it one where the nutrients flow through to the juice. Then consider am I having the juice with food?  If the answers to these questions are all yes, like in the case of a glass of freshly squeezed orange juice consumed with a meal, go for it. You will be healthier for it.


[2] Associations of 100% fruit juice versus whole fruit with hypertension and diabetes risk in postmenopausal women: Results from the Women’s Health Initiative. Prev Med. 105: 212-218

[3] Celis-Morales C et al. (2017) Correlates of overall and central obesity in adults from seven European countries: findings from the Food4Me Study. Eur J Clin Nutr.

[4] InterAct Consortium (2013) Consumption of sweet beverages and type 2 diabetes incidence in European adults: Results from EPIC-InterAct. Diabetologia 56: 1520–1530.

[5] Hägele FA et al. (2018) High orange juice consumption with or in-between three meals a day differently affects energy balance in healthy subjects. Nutr Diabetes 8(1): 19.

2 Antioxidant Effectiveness As Influenced by Phenolic Content of Fresh Orange Juices; Rapisardi, P, Tomaino, Antonio, Lo Cascio, Rossella, Bonina, Francesco, De Pasquale, Anna, Saija, Antonella, J. Agric. Food Chem. 1999, 47, 4718−4723


[8] Red-fleshed sweet orange juice improves the risk factors for metabolic syndrome. Silveira JQ, Dourado GK, Cesar TB. International Journal of Food Science and Nutrition. 2015;66(7):830-6.



Blood Orange – Why They Are So Blood Good For You.????

Everyone has heard of the health benefits of citrus, particularly oranges. Same with berries. What are often overlooked is the blood orange. Whilst you could hardly call them a humble fruit, the key difference between a blood orange and a regular orange is the presence of a raft of phenolic compounds but principally the presence of anthocyanins. Anthocyanins are what makes blueberries blue and raspberries red. They are not present in other citrus, just blood oranges.

It’s the anthocyanins that bestow the added health benefits to blood oranges that regular oranges do not have. In addition, blood oranges have the full profile of polyphenols and carotenoid molecules that are found in regular oranges that berries do not have.

“It’s like having the benefits of two of the most nutritious fruits in one. Benefits of the berries and the benefits of citrus. What one fruit has these properties, none! The blood orange is unique.”

Redbelly Citrus and Kathleen Alleaume collaborated in 2017 to produce a Blood Orange Health Report that examined all of the current scientific knowledge surrounding blood oranges and their role in health. Kathleen Alleaume:

“The anthocyanins in blood oranges have been associated with improved cardiovascular health, protection from UV cell damage and improvements in metabolic disease including type 2 diabetes, fatty liver and obesity.

“As a bonus, blood oranges also represent an economical way to get anthocyanin phytonutrients into your diet. Berries can be very expensive.

“Nutrition wise this cocktail of phenolic compounds make blood oranges unique amongst citrus varieties.  They’re also an excellent source of vitamin C with one blood orange providing the daily recommended intake, and are also a source of fibre, vitamin A , folate and potassium.”

10 Health Facts about blood oranges:

  1. Blood oranges have anthocyanins in them, the same compounds that make blueberries blue and raspberries red, that makes them unique in the citrus world;
  2. Blood oranges still have all of the compounds of regular oranges that give regular oranges their health benefits. For example they have all of the hesperidin and other flavonoids that regular oranges have and which make them very good for your eyes as recently reported in a recent scientific publication that was widely publicised in recent times[1].
  3. The red coloured anthocyanins in blood oranges have been dubbed “VitaminRed” based on all the evidence of their health function and other studies involving anthocyanins from other sources. “Red really is the new Green”.
  4. Blood oranges have been shown to improve cardiovascular health, protect from UV damage and other sources of free radicals including pollution, certain recreational activities and physical exercise – mainly through their action as potent antioxidants.
  5. The anthocyanins in blood oranges are 3X as potent as Vitamin C or Vitamin E. One blood orange has the equivalent antioxidant quenching capacity of 2kg of navel oranges.

  6. Blood oranges have less sugar than navel oranges (7g/100g vs around 9g/100g). Consuming one 200ml glass of blood orange juice from the juice of 2.5 blood oranges (containing 14g of sugar) is equivalent in antioxidant capacity to consuming 2L of navel juice which would have 90g of sugar.
  7. Blood oranges have been shown to be beneficial in metabolic diseases including type 2 diabetes, fatty liver, insulin sensitivity and obesity where the compounds in blood oranges were demonstrated to affect the expression of DNA and the alteration of metabolic pathways that determine the fate of digested carbohydrates and fats. Put basically, blood orange components reprogrammed the metabolism to that of a healthy individual with a healthy diet.

  8. In a human study which involved consuming 750mls of blood orange juice a day, the people on the blood orange juice did not gain any weight when combined with a normal diet[2]. In mice studies, comparing groups of mice on a high fat diet – one with unlimited water, one with unlimited navel juice and one with unlimited blood orange juice – only the blood orange juice group did not become obese and even the navel juice group put on less weight than the water only juice.
  9. The phenolic compounds in blood oranges and berries can be incorporated into diets in an economical way by consuming them via blood orange consumption. Berries and other similar fruits such as pomegranates are often much more expensive to obtain a gram of polyphenols from, than blood oranges.


  1. They are BLOODY good for you.


[1] Dietary flavonoids and the prevalence and 15-y incidence of age-related macular degeneration, Bamini Gopinath  Gerald Liew  Annette Kifley  Victoria M Flood  Nichole Joachim  Joshua R Lewis Jonathan M Hodgson  Paul Mitchell, The American Journal of Clinical Nutrition, 06 July 2018

[2] Red-fleshed sweet orange juice improves the risk factors for metabolic syndrome. Silveira JQ, Dourado GK, Cesar TB. International Journal of Food Science and Nutrition. 2015; 66(7):830-6.

Rebelly Blood Orange Crostata

Rebelly Blood Orange Crostata


Serves 4

Preparation 15 mins (plus chilling time)

Cooking 15 mins



1 ½ cups (225g) plain flour

½ cup (110g) sugar + 3 tablespoons extra

170g cold butter, diced + 1 tablespoon extra

2 tablespoons (40ml) iced water


7 approx Redbelly Blood Oranges

1 teaspoon ground cardamom

2 tablespoons sliced almonds

1 large egg yolk whisked with 2 tablespoons of water

Redbelly Syrup

½ cup (125ml) strained Redbelly blood orange juice

¾ (165g) cup sugar

To serve

Ice-cream or crème fraiche


  1. Place flour and sugar in a food processor. Blend to combine, then add the butter and pulse 15-20 times until it looks like breadcrumbs. Add the iced water all at once and blend only until just combined. Do not overwork the pastry or it will shrink. Turn the mixture into a plastic bag, compress into a ball and chill in the freezer for 30 minutes. (You can, of course, make this well in advance and leave in the fridge.) Divide dough into four. Roll each piece out on a floured surface with a rolling pin into rounds 4mm thick. Place each on a baking paper lined flat baking sheet and refrigerate for 15 minutes, or until chilled.


  1. Meanwhile, peel the blood oranges, removing all the bitter white pith. Thinly slice crosswise; remove the pips, place in colander and drain off any excess juice. Reserve juice for syrup.


  1. Combine extra sugar with cardamom. Sprinkle one tablespoon over the pastry bases. Arrange the orange sections on the pastries, keeping like colours together, leaving a 3cm border all around each one. Sprinkle another tablespoon sugar over the oranges. Using a paring knife, thinly slice the remaining 1 tablespoon of butter over the oranges. Fold the pastry over the oranges in a rustic fashion with little pleat-like folds leaving most of the oranges uncovered; sprinkle over remaining sugar, brush pastry with egg wash and sprinkle with sliced almonds. Refrigerate again for 15 minutes while the oven heats to 200°C. Place in the oven with a baking sheet on the rack below to catch any drips. Bake for 25-30 minutes.


  1. For the Redbelly syrup; combine juice with sugar in a saucepan over medium heat. Stir frequently to dissolve sugar until it bubbles. Reduce heat and simmer for 2 minutes. Cool.


  1. Remove crostata from oven, cool for 5 mins or so, then slide onto serving plates. Serve with Redbelly syrup, ice-cream or crème fraiche, as desired.


Vitamin Red Breakfast Bowl

Vitamin Red Breakfast Bowl

Forget acai, use the wonder fruit blood orange. Best of all, freeze your Redbelly and you can extend its glorious season to enjoy its flavour and health benefits right through summer.


Serves: 4

Preparation: 10 minutes


400g frozen Redbelly blood orange pieces (approx. 4 Redbelly)

1 medium banana, sliced, frozen

¾ cup Greek style yoghurt or coconut yoghurt


2 Redbelly, cut into segments

1 banana, sliced or other fruit in season

1/4 cup granola or gluten-free cereal

1 to 2 tbsp shredded coconut or toasted coconut flakes

Honey to drizzle, optional


  1. Place the Redbelly, banana and yoghurt in a food processor or blender and combine until smooth.


  1. Divide between four bowls and finish with toppings of choice and serve immediately.


Lyndey’s Note: use coconut “yoghurt” to keep this dairy free and omit the granola or use gluten-free cereal to keep it gluten free. To freeze Redbelly, slice into segments and put in a layer on baking paper lined tray in freezer, or chop and freeze in an ice cube tray. When frozen store in a freezer bag.


Glazed Chinese Duck with Redbelly Blood Orange and Ginger

Glazed Chinese Duck with Redbelly Blood Orange and Ginger

This dish has all the flavours of authentic roast duck with an additional sauce. You will need to start it the day before you wish to eat it. If you can only buy frozen duck then thaw it in the fridge three days before you want to serve it.


Serves: 4

Preparation: 20 minutes plus overnight drying

Cooking:  1 hour 50 mins – 2 hours 10 mins


1 2kg whole duck

3 star anise

3 cloves

12 fennel seeds

5cm knob fresh ginger, grated

4 cloves garlic, finely chopped

1  large Redbelly blood orange, zested and cut into 6 wedges


1 cup strained Redbelly blood orange juice (4-5 Redbelly)

¼ cup honey

2  tablespoons (40ml) dark soy sauce

5cm piece of ginger, peeled, thickly sliced

3  star anise

Redbelly Blood Orange Sauce

3 Redbelly blood oranges

25g sugar

2 tablespoons (40mls) Chinese black vinegar

250ml duck stock (made from neck)

2 teaspoons redcurrant jelly

1 teaspoon cornflour

To serve

Noodles of choice

Stir-fried pak choi or other Asian green


  1. For the glaze: combine ingredients in a medium saucepan, bring to the boil then simmer until reduced and thick, about 15-20 minutes. Remove from heat, remove ginger and star anise and set aside.


  1. Rinse duck and pat dry. Remove neck and any giblets and place in a saucepan and cover with I litre water, bring to the boil then simmer to make some stock. Skim occasionally. Prick duck skin all over with a skewer or tip of sharp paring knife, making sure not to penetrate meat.


  1. Put the star anise, cloves and fennel seeds into a dry frying pan over a medium heat and dry fry for 1–2 minutes, until fragrant. Combine with ginger, garlic and Redbelly zest in a small bowl. Rub this into the cavity of the duck, leaving any excess bits of fat or skin intact to help close it up. Insert the Redbelly wedges. Poke the wings underneath the duck. Skewer the duck cavity closed with metal or bamboo skewers (soaked in water for 30 minutes) or toothpicks. Tie the legs together.


  1. Place the duck, breast side up, on a rack in the sink. Bring a full kettle of water to the boil and pour half of it gradually over the duck, turn and pour the rest over the other side. Refill the kettle and repeat three times. This tightens the skin the skin and help give a crisp finish. It also makes it easy to pull out any ends of feathers left in the skin. Pat dry all over with paper towel and place on a rack in roasting pan. Brush all over with glaze. Finish breast-side-up and refrigerate overnight, uncovered. Strain stock and also refrigerate overnight. Refrigerate remaining glaze.


  1. Pre-heat oven to 160’C while duck and glaze come back to room temperature.

Roast duck for 1 ¾ – 2 hours, carefully pouring off fat, painting the duck with glaze and turning over every 30 minutes.  Tent with foil if glaze begins to get too dark. Increase heat to 200’C, paint with glaze and roast another 10 minutes. Duck is done when juices run clear when the thickest part of the leg is pierced with a skewer. Remove to a warm plate, cover loosely with foil and rest 20 minutes.


  1. For the sauce: Remove duck stock from fridge. Remove any fat which has set on the surface, you should have 250ml. Pare the zest from one orange with a vegetable peeler and cut it into long, very thin strips. Cut flesh into segments. Blanch zest in boiling water for 5 seconds, then drain and refresh under cold water. Drain on kitchen paper. Squeeze remaining 2 oranges to have 150 mls juice. Put the sugar and vinegar in a small pan and place over a low heat, stirring occasionally until the sugar has dissolved. Bring to the boil and cook until thick and bubble. Carefully add the stock, redcurrant jelly, orange juice and star anise. Bring to the boil and boil rapidly until it has reduced by three-quarters to about 150ml, approx. 10 minutes. Blend cornflour with a teaspoon cold water and whisk into sauce, simmer 1 minute after it comes to the boil. Season to taste with salt and pepper. Add redbelly segments to warm and pour into a sauce boat.


  1. Use poultry shears to cut into quarters (remove backbone first) or carve into legs, thighs and breast, then slice the breast. Garnish with orange zest. Serve immediately with noodles and pak choi, if desired and sauce.


Short of time? Replace cooking spices with Chinese 5 spice. Or buy a ready-cooked Chinese roast duck and serve with the Redbelly Blood Orange sauce.

Redbelly Blood Orange Chia Pudding

Redbelly Blood Orange Chia Pudding

Try this fresh, light pudding for breakfast, snack or dessert.  It’s gluten-free.

Serves 4

Preparation 5 minutes + 2 hours chilling


7 medium Redbelly blood oranges

400ml can coconut milk

¾ cup plain or coconut yogurt

Pinch of salt

2 tablespoons orange blossom (or mixed blossom) honey

½ cup (100g) white chia seeds

½ cup toasted coconut flakes, to serve

Redbelly Syrup

½ cup (125ml) Redbelly blood orange juice (from oranges above)

¾ (165g) cup sugar



  1. Zest one Redbelly blood orange then juice it as well as two more to yield around a cup (250mls) of juice.


  1. Whisk milk, yogurt, ½ cup (125mls) Redbelly juice, zest, salt, honey and chia seeds in a medium bowl. Cover and chill for 2 hours or overnight.


  1. Cut a small slice off the ends of each remaining Redbelly. Stand up on one end, and carefully, following the contour of the Redbelly, cut down to remove the peel and the pith. Holding the fruit in one hand, cut down one side of the membrane on one segment, almost to the core. Cut down along the inside of the opposite membrane, to cut out a wedge with no pith or membrane attached. Repeat until you have cut out all segments. Squeeze juice out of the remaining core into the juice then discard the core. Divide Redbelly segments in half.


  1. For the Redbelly syrup, strain remaining juice and place with sugar in a saucepan over medium heat. Stir frequently to dissolve sugar until it bubbles. Reduce heat and simmer for 2 minutes. Cool.


  1. To serve: stir pudding and divide between glasses or Mason jars, layering chia mixture, then half the Redbelly segments, half a tablespoon of syrup and repeating until full. Finish with remaining Redbelly segments, 1 tablespoon Redbelly syrup and toasted coconut flakes.

Redbelly Blood Orange Salad with Baby Beets, Feta and Pinenuts

Redbelly Blood Orange Salad with Baby Beets, Feta and Pinenuts

Serves: 4

Preparation: 15 minutes

Cooking: 45-60 minutes



1 bunch baby purple carrots, scrubbed or peeled

1 bunch Dutch carrots, scrubbed or peeled

1 bunch baby beets, trimmed and washed

6 blood oranges, plus juice of 1 more blood  orange

100g rocket and baby spinach leaf mix

1 eschalot

6 Medjool dates, pitted and cut into slivers

200g feta cheese, crumbled

1/3 cup (50g) pine nuts

¼ cup mint leaves, torn

Redbelly vinaigrette

1/3 cup (80ml)  Redbelly blood orange juice (from 1 Redbelly)

1 tablespoon (20ml) extra-virgin olive oil

¼ teaspoon sesame oil

Salt and freshly ground black pepper



  1. Place carrots in an oven tray and drizzle with oil and season. Add beets wrapped in and place tray in the oven, turn it to 180’C (160’C fan-forced) and roast for 45- 60 minutes or until a skewer easily pierces the flesh. Remove until cool enough to handle. Peel beets using disposable gloves, then halve or quarter if large. Only halve carrots if large.


  1. To peel Redbelly, using a sharp knife, cut a thin slice off the ends of each Redbelly. Stand up on one end, and carefully, following the contour of the Redbelly, cut down to remove the peel and the pith. Holding the fruit in one hand, cut down one side of the membrane on one segment, almost to the core. Cut down along the inside of the opposite membrane, to cut out a wedge with no pith or membrane attached. Repeat until you have cut out all segments. Squeeze juice out of the remaining core and add to juice for vinaigrette then discard the core.


  1. For the vinaigrette: whisk all ingredients together until blended.


  1. Arrange salad greens, eschalot, carrots, beets, dates and Redbelly segments in a large, flat serving bowl (or divide between four individual bowls). Sprinkle over feta cheese, pine nuts and mint. Dress with vinaigrette, toss lightly and serve immediately.

Crisp Pork Belly with Redbelly Blood Orange Pickle

Crisp Pork Belly with Redbelly Blood Orange Pickle

Serves 4

Preparation 20 minutes plus optional 2 hours overnight refrigeration

Cooking 1 hour 20 mins



1k boneless pork belly, ideally of even thickness

1 teaspoon salt


1 tablespoon five-spice

Juice of 1 Redbelly blood orange

60 ml (1/4 cup) soy sauce

2 tablespoons hoi sin sauce

55 g (1/4 cup) brown sugar

4 garlic cloves, finely chopped

4 cm piece ginger, grated

Stir-fried greens or green salad, to serve (optional)

Redbelly blood orange pickle

3 Redbelly blood oranges, peeled, sliced into rounds

½ cup (125ml) Redbelly blood orange juice

½ – 1 tablespoon caster sugar (optional depending on sweetness of Redbelly)

1 large red chilli, finely sliced

1 small cucumber, seeded and cut into long matchsticks

1 large carrot, peeled and cut into long ribbons

1 bunch coriander, leaves picked, reserve some sprigs for serving



  1. Using a very sharp knife, score the pork belly rind by making diagonal cuts 1 cm apart across the whole surface. Place in a colander or on a rack in the sink and pour over a kettle full of boiling water to help the rind separate. If necessary, score more lines. Dry well with paper towel and place, uncovered, in the refrigerator for 2 hours or even overnight. Remove from the refrigerator 30 minutes prior to cooking.
  2. Preheat the oven to 220°C. Wipe the pork well with paper towel to remove any excess moisture, rub with salt and place, rind side up, in a baking dish (see note) not much bigger than the pork and roast for 25-30 minutes.
  3. For the sauce; combine all ingredients in a jug.
  4. Remove the pork from the oven and reduce the heat to 180°C. Lift the pork from the baking dish, pour out any fat, then pour the sauce into the baking dish and replace the pork on top, ensuring no sauce gets on the rind. Return to the oven and roast for an additional 50 – 60 minutes or until the rind is crisp and the meat juices run clear. If the juices are clear and the rind is not crisp enough, grill for 5 minutes or until the rind blisters. Remove to a wire rack to rest.
  5. Meanwhile prepare the Redbelly pickle by combining the Redbelly juice with the caster sugar (if using) and chilli in a small saucepan over low heat. Stir until the sugar dissolves, increase the heat, bring to the boil and simmer for 2 minutes. Pour over the Redbelly blood oranges, cucumber and carrot and set aside. Stir through coriander leaves just before serving.


Redbelly Citrus Pickle

Recipe and Photography by Lyndey Milan


  1. Makes: 1 litre jar approxPreparation: 10 minutes

    Cooking: 25 minutes


    4 (approx. 560g) Redbelly Citrus blood oranges, washed, unpeeled

    ½ teaspoon salt

    1 cup (250ml) cider vinegar

    ½ cup (115g) caster sugar

    ½ cup (125ml) cold water

    1 teaspoon yellow mustard seeds

    8 cardamom pods, cracked

    1 cinnamon stick

    1 fresh red chilli

    4cm fresh ginger, peeled and sliced


    1. Place four oranges and salt in a large saucepan and cover with cold water. Place a plate over them to keep them submerged. Bring to a simmer over medium-low heat, cook for 20 minutes or until they are almost tender. Drain.


    1. If you wish to keep the pickle for up to 3 months, wash a 1 litre or slightly larger preserving jar and lid. Put the jar upright and lid separately in the oven at 120’C to sterilise for 20 minutes. Leave it there until ready to fill.


    1. Combine the vinegar, caster sugar and water in a small saucepan. Stir over low heat until the sugar dissolves. Add spices, chilli and ginger. Bring to a simmer and cook for 10 minutes, for flavours to infuse.


    1. Meanwhile slice Redbelly blood oranges into rounds. Pour any juice which comes out into the pickling liquid. Add Redbelly and simmer for 10 minutes.


    1. Pack into sterilised jar if using, cover and seal. Alternatively, if you are going to use the pickle sooner put in a clean air-tight container in the fridge. However, the pickle gets better with time.


    1. Serve with chicken, pork, lamb, fish, or cheese.


Salmon and Redbelly  in Cartoccio with Smashed Potatoes

Recipe and Photography by Lyndey Milan

Serves 4

Preparation 10 minutes

Cooking   12 minutes


4 Redbelly citrus, washed, skin on, sliced into rounds

4 salmon fillets

1 baby fennel, cored, thinly sliced, fronds reserved

¾  cup green Sicilian olives, stoned

340 g jar roasted red pepper strips, drained

2  tablespoons capers, drained and rinsed

salt flakes and freshly ground black pepper

juice of 1 medium Redbelly blood orange

drizzle extra virgin olive oil

Small basil leaves, to serve

Smashed Potatoes

800g chat potatoes, boiled until very tender

2 tablespoons (40ml) extra virgin olive oil


  1. Pre-heat oven to 200⁰C (180⁰C fan-forced).


  1. For Smashed potatoes: Place boiled potatoes on a paper-lined baking tray and use the back of a fork or a potato masher to lightly crush each potato. Drizzle with olive oil and season with salt and pepper. Bake for 30 minutes or until crisp and golden, turning once half way to encourage browning.


  1. Increase oven to 220’C (200’C fan-forced). Leave potatoes in the oven.


  1. Cut eight 20x30cm pieces of baking paper. Lay four pieces over the bench, top each with a second piece.


  1. Place a bed of Redbelly slices in the centre of each layer of baking paper, and top evenly with salmon fillet, fennel, olives, red pepper, capers, salt and pepper and drizzle with Redbelly juice and olive oil.


  1. Bring the long sides of each piece up and fold firmly down. Then fold in the 2 short sides and tuck them under tightly to create a pocket. Repeat to make five more parcels.


  1. Place parcels seam side on oven tray. Bake until just cooked through (10-12 minutes).


  1. Remove straight onto serving plates, carefully open the top of each parcel and scatter with a few basil leaves. Serve with smashed potatoes.


Lyndeys note: Any fish can be used or try thinly sliced chicken breast or pork medallions.

Vegetarian alternative: replace salmon with zucchini strips and mushrooms.