Oranges

Why you want them: Ever heard of a nutrient called vitamin C? Oranges flash it around the way bank managers used to dish out credit, supplying 116 per cent of your daily needs and helping to fortify your frontline against heart disease, stroke and cancer. Italian researchers found drinking a glass of orange juice provides more protective benefits than consuming vitamin C supplements. The juicy fruit does a nice trade in phytonutrients, packing more than 170 of the antiinflammatory, anti-tumour and blood-clot-inhibiting agents. Oranges add a refreshing sweetness to salads, cakes and desserts, or simply enjoy them on their own.

Orange chicken

* 4 oranges, halved

• 1 whole chicken, cleaned
  1 tsp olive oil
  1/4 cup lemon juice
  1 tsp sugar
  1/4 cup flat-leaf parsley leaves, to serve
  Salt and pepper

Method
Preheat oven to 180°C. Juice oranges. Set 3/4 of a cup of juice aside. Baste chicken with oil. Season with salt and pepper. Place onto oven rack in a large roasting pan. Roast for 1 hour 10 minutes. Cool to room temperature. Remove skin and flesh from chicken and shred into small bite-sized pieces. Combine orange juice, lemon juice, sugar, and salt and pepper. Drizzle dressing over chicken. Garnish with parsley. Serve with rice or couscous.