Orange peel sauce

A sweet sauce for the fall.

Spices are a great way to reduce sodium and enjoy a nutritious healthy meal or snack. Using spices to season food will remove some of the desire for sodium, and some spices contain proven health benefits. Consuming too much sodium in your diet is a habit often learned. We can change or prevent this behavior in children while they are young, which may reduce their risk for high blood pressure and some chronic diseases when they are adults. The United States Department of Agriculture (USDA) has additional daily food plan information for families with young children.

Orange raisin sauce is a great tasting recipe that does not call for any added salt. The spices are the key to the taste. Orange raisin sauce is a cross between a preserve and dessert sauce. It works well on waffles as well as on an egg roll, as it thickens up when placed in the refrigerator. If you want a looser sauce just heat the amount you want to use in the microwave.


1 1/4 cups orange juice                                     

1/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 tablespoon molasses                                       

1/2 cup raisins

Peel of 4 large oranges

Cut orange peels into thin slivers. In a large sauce pan, cover the peels with water. Boil on high for five minutes. Drain, reserving two cups of water. Place water back into pot. Stir in other ingredients. Add peels. Simmer on medium for 30 to 45 minutes until thickened, stirring occasionally. Store in the refrigerator. Serve this sauce warm as a dip or as a topping. This recipe makes approximately two cups of sauce. Try it on sweetbread or sweet potatoes.                                            

According to USDA research, recent human studies indicate that consuming roughly one half of a teaspoon of cinnamon per day or less leads to dramatic improvements in blood sugar, cholesterol, LDL-cholesterol and triglycerides. Intake of cinnamon, at these levels, is very safe and there should not be any side effects.

Reducing sodium consumption requires a conscious effort. Cooking with spices and herbs is a perfect solution for maintaining flavor and taste. Michigan State University Extension recommends reducing foods and food components that are often consumed in excessive amounts which may increase the risk of certain chronic diseases. This includes sodium, saturated fat, trans fatty acids, added sugars and refined grains. Eating less of these foods and food components can help Americans meet their nutritional needs within appropriate calorie levels and help to reduce risk of chronic diseases such as cardiovascular disease, diabetes and certain types of cancer.

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