Baked Vegan Orange Cauliflower

Why are navel oranges great for your gut?

Navel oranges got their unique name because of their peculiar human-naval-like formation found opposite the stem-end; this unique trait helps them to be easily identified as compared to other varieties. Navel oranges are a California staple and are in season from winter to late spring. If you like your fruit extra sweet, navel oranges are the oranges for you!

Not only are they extremely hydrating and contain 87% of water, they are also packed with vitamins and minerals such as vitamin C, thiamine, folate, and potassium. Navel oranges are high in vitamin C. They provide 92% of the daily recommended intake of Vitamin C in adults. Vitamin C is extremely important for a healthy gut and nourishing good gut bacteria. Vitamin C helps to increase the absorption of iron, which is essential for a healthy gut microbiome because it helps bacteria grow, allowing the microbiota to increase the bioavailability of food in the gut.

If you love to drink orange juice with your breakfast, consider eating a whole orange cut into slices, as fruit juices are more concentrated in sugar and contain less fiber, making them much less filling than whole fruit. Navel oranges contain plenty of #goodgut fiber and eating 1 navel orange contains 3 grams of fiber. They are especially high in soluble fiber. Soluble fiber helps to slow down digestion, it also protects the gastrointestinal muscles by creating a gel-like substance. Studies have shown that eating a diet high in fiber may help to keep your bowels healthy, your cholesterol and risk of heart disease low, and ulcers at bay. Talk about a #goodgut friendly food!

Ways to eat it

  • Cut up oranges and eat them raw or in a salad

  • Juice oranges to make yummy orange juice!

  • Add oranges into smoothies

  • Put orange slices into water

  • Make dried orange slices for a yummy snack! They taste like candy!

  • Use oranges or orange juice in your savory sauces and salad dressings!

  • Save the orange peels and make orange peel tea with them!

Recipe: Baked Vegan Orange Cauliflower

Picture from

Ingredients (Makes 4 Servings):

  • 1/2 cup chickpea flour

  • 1/2 all-purpose gluten-free flour

  • 1 tsp cumin

  • 1 cup unsweetened plant-based milk

  • 1 cauliflower head, chopped into florets

  • 2 large navel oranges

  • 1/4 cup apple cider vinegar

  • 1/4 cup tamari

  • 2 Tbsp orange zest

  • 2 Tbsp tomato paste

  • 5 Tbsp water

  • 2 cloves garlic

  • 2 Tbsp cornstarch

  • 3 Tbsp black sesame seeds


  1. Preheat the oven to 400°F.

  2. Prepare the batter by mixing chickpea flour, gluten-free flour, plant-based milk, and cumin.

  3. Dip each cauliflower floret into the batter and place it on a baking sheet lined with parchment paper. Bake in the oven for 15 to 20 minutes.

  4. Meanwhile, whisk apple cider vinegar, tamari, orange zest, tomato paste, water garlic cloves, and cornstarch together. Squeeze in the 2 large oranges.

  5. On stovetop, place sauce into pan on medium heat for about 2 to 3 minutes or until it thickens.

  6. Stir in baked cauliflower. Garnish with sesame seeds and enjoy over a bed of rice or noodles.

Heal with Each Meal!

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Arnarson, A. (2019). Oranges 101: Nutrition facts and health benefits.

Earth of Maria. (2020). Baked vegan orange cauliflower.

Pittman and Davis. (August 2020). Which oranges are the sweetest?

Traber, M. G., Buettner, G. R., & Bruno, R. S. (2019). The relationship between vitamin

C status, the gut-liver axis, and metabolic syndrome. Redox biology, 21, 101091.

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