Can you eat candied orange peels? The complete guide

Did you know that orange peels contain more Vitamin C and fiber than the fruit itself? This surprising fact leads many to wonder, can you eat candied orange peels safely, and is it worth the effort? The answer is yes, when prepared properly, these sugary confections are not only edible but offer a delicious way to enjoy the nutritious zest.

Quick Summary

Candied orange peels are edible and safe to eat if processed correctly through blanching to remove bitterness and cooking in syrup. This guide explains the process, benefits, and potential risks, like pesticide residue, ensuring you can enjoy this sweet, chewy treat with confidence.

Key Points

• Edible with Preparation: Candied orange peels are safe to eat, but require cooking to remove bitterness and soften the tough fibers.

• Choose Organic: Using organic oranges is best to minimize exposure to pesticides and other chemical residues.

• Nutrient-Rich: Orange peels contain beneficial fiber, Vitamin C, and antioxidants, retained in the candying process.

• Flavor Control: Making them at home allows you to adjust the flavor and avoid the artificial taste of some store-bought varieties.

• Versatile Ingredient: Candied orange peels can be used in baking, dipped in chocolate, or used as a cocktail garnish.

• Mind Sugar Intake: The final product is high in sugar, so they should be consumed in moderation as a treat.

• Minimize Waste: The flavorful leftover syrup can be repurposed for other recipes, making the process more sustainable.

Yes, You Can Eat Candied Orange Peels Safely

For many, the idea of eating an orange peel sounds unappealing due to its tough texture and bitter taste. However, the candying process transforms the peel into a soft, chewy, and sweet confection that is completely edible and quite delicious. The key to making them palatable and safe lies in proper preparation, which includes multiple boiling cycles to reduce the natural bitterness from the pith. This process not only sweetens the peel but also softens its fibrous structure, making it pleasant to eat.

The Importance of Preparation

Before you can enjoy candied orange peels, a few crucial steps must be followed to ensure the best flavor and safety. This starts with sourcing the right fruit.

• Choose Organic: Since you will be consuming the peel, it is highly recommended to use organic, unwaxed oranges to minimize exposure to pesticides and other surface chemicals. Non-organic fruits are often treated with systemic pesticides that can be absorbed into the peel.
• Wash Thoroughly: Even with organic fruit, thoroughly scrubbing the surface under warm water is essential to remove any potential residues.
• Blanching is Key: To eliminate the bitter taste, the peels are boiled multiple times in fresh water. Many recipes suggest three rounds of boiling, draining, and rinsing to ensure a mild, pleasant flavor.

Health Benefits of Candied Orange Peels

Beyond their sweet flavor, candied orange peels offer a surprisingly good nutritional profile. While the sugar content adds calories, the peels themselves provide several health-boosting compounds.

• High in Fiber: The tough texture of raw peels comes from their high fiber content. This fiber is retained after candying and aids in digestion and gut health.
• Rich in Vitamin C: Orange peels contain a significant amount of Vitamin C, which is a powerful antioxidant that supports immune function.
• Packed with Flavonoids: The peels are rich in flavonoids like hesperidin, which research suggests may help lower cholesterol and blood pressure levels.
• Antioxidant Properties: Like the fruit, the peel contains antioxidant polyphenols that help fight inflammation and support cardiovascular health.

Risks and Considerations

While candied orange peels can be a healthy treat, it is important to be aware of the potential drawbacks.

• Pesticide Exposure: As mentioned, non-organic oranges can have high levels of pesticide residue on the peel, which is why choosing organic and washing thoroughly is critical.
• High Sugar Content: The candying process involves soaking the peels in sugar syrup, making the final product very high in sugar. Moderation is key for those watching their sugar intake.
• Digestive Issues: The high fiber content, especially if not prepared correctly, can be difficult for some to digest, potentially leading to bloating or cramps. Starting with small portions is advisable.

Homemade vs. Store-Bought Candied Orange Peels

Feature	Homemade Candied Orange Peels	Store-Bought Candied Orange Peels
Control over Ingredients	Complete control over orange quality (e.g., organic) and sugar type.	Limited knowledge of orange sourcing, processing aids, and sugar types.
Flavor Profile	Fresher, more intense orange flavor; can be customized with spices.	Flavor can be artificial or less vibrant, often overly sweet with little citrus character.
Texture	Chewy and tender, depending on how long they are simmered.	Can be tough, brittle, or overly gummy, depending on the brand and process.
Preparation Time	Requires a time-consuming process involving multiple steps and drying time.	No preparation required; ready to use or eat right out of the package.
Cost	Typically more cost-effective, especially when using leftover peels.	Can be expensive, especially for high-quality varieties or special occasions.

Creative Uses for Candied Orange Peels

Once you have a batch of delicious candied orange peels, there are many ways to enjoy them:

• Snack on them plain: Enjoy them as a sweet and chewy treat all on their own.
• Chocolate-dipped: Dip them in melted dark chocolate for an elegant, decadent candy.
• Baking ingredient: Dice them finely and add to fruitcakes, scones, muffins, or biscotti for a burst of citrus flavor.
• Cocktail garnish: Use the long, elegant strips to garnish cocktails like an Old Fashioned or a Negroni.
• Salads: Chop them up and sprinkle on salads for a sweet and tangy twist.
• Granola: Toss diced pieces into homemade granola for a delicious flavor boost.
• Infused sugar: Use the leftover orange-flavored simple syrup for cocktails or drizzled over pancakes or ice cream.

Conclusion: A Sweet and Sustainable Treat

Candied orange peels are a fantastic example of a food that can be transformed from waste into a delectable and nutritious treat. By understanding the proper preparation steps, particularly sourcing organic fruit and blanching the peels to remove bitterness, you can safely enjoy this confection. Whether eaten plain, dipped in chocolate, or used as an ingredient in baking, candied orange peels offer a rewarding and sustainable way to savor every part of the fruit. With a little time and patience, you can create a truly special snack that tastes far better than any store-bought version.

Here is a detailed guide on how to make your own candied orange peels at home: Homemade Candied Orange Peels by The Mediterranean Dish

Frequently Asked Questions

Why are my homemade candied orange peels bitter?

Your peels are likely bitter because the blanching process was not sufficient. Boiling the peels multiple times, draining, and rinsing with fresh water between each boil is critical to draw out the bitterness from the white pith.

How long do candied orange peels last?

Properly stored in an airtight container in a cool, dry place, candied orange peels can last for up to a month. For longer storage, they can be frozen for several months.

Can I use candied orange peels in baking?

Yes, candied orange peels are an excellent ingredient for baking. They add a sweet, tangy citrus flavor to fruitcakes, stollen, biscotti, and cookies. For baking, you can chop them finely before adding them to the batter.

Are candied orange peels good for you?

While high in sugar, the peels themselves contain beneficial fiber, Vitamin C, and antioxidants. Consumed in moderation, they can be part of a healthy diet, but the added sugar should be considered.

Can I make candied peels from other citrus fruits?

Yes, the candying process works well for other citrus peels, including lemons, grapefruit, and kumquats. The boiling times may need to be adjusted for fruits with thicker or thinner peels.

How do I remove excess pith from the peel?

For some orange varieties, the pith can be quite thick. After blanching, you can carefully use a small paring knife to shave off some of the excess white pith, leaving a thin layer to maintain structure.

What can I do with the leftover orange syrup?

The leftover syrup from candying the peels is a fragrant, orange-flavored simple syrup. It can be used in cocktails, drizzled over pancakes, or added to sparkling water for a refreshing drink.

Key Takeaways

• Edible and Safe: Candied orange peels are edible and perfectly safe to eat when prepared properly, which includes multiple blanching steps to remove bitterness.
• Choose Organic Oranges: To avoid pesticide residue, it is best to use organic, unwaxed oranges and wash them thoroughly before preparation.
• Nutritious in Moderation: Despite the high sugar content from the candying process, the peels offer beneficial fiber, Vitamin C, and flavonoids.
• Control over Ingredients: Making them at home gives you full control over the type of orange, quality, and sugar used, often resulting in a fresher flavor.
• Versatile Uses: Beyond being a standalone candy, they can be dipped in chocolate, used in baking, or serve as a garnish for drinks and salads.
• Start with Small Portions: Especially when first trying, stick to smaller amounts, as the high fiber content can sometimes cause digestive discomfort.
• Don't Waste the Syrup: The leftover syrup can be repurposed for flavoring beverages or desserts, making the entire process highly sustainable.

Citations

• The Mediterranean Dish. Candied Orange Peel. [https://www.themediterraneandish.com/candied-orange-peel/]
• Love and Olive Oil. Candied Orange Peel in Syrup. [https://www.loveandoliveoil.com/2024/04/candied-orange-peel-in-syrup.html]
• Healthline. Can You Eat Orange Peels, and Should You?. [https://www.healthline.com/nutrition/can-you-eat-orange-peels]
• PlantYou. Candied Orange Peels. [https://plantyou.com/candied-orange-peels/]
• GetLabTest.com. Can You Eat Orange Peels? Health Benefits Explained. [https://www.getlabtest.com/news/post/can-you-eat-orange-peels-benefits]
• First For Women. Health Benefits of Eating Orange Peels. [https://www.firstforwomen.com/health/aging/orange-peels-cancer-brain-health-benefits]

Frequently Asked Questions

Are candied orange peels poisonous?

No, properly prepared candied orange peels are not poisonous. They are perfectly safe to eat. The candying process transforms the peel, which is tough and bitter when raw, into a soft and sweet treat.

How do you get the bitter taste out of orange peels?

The bitterness is primarily from the pith (the white part under the peel). To remove it, you must blanch the peels. This involves boiling them multiple times in fresh water, draining, and rinsing to draw out the bitter compounds before simmering in sugar syrup.

How should I store homemade candied orange peels?

Store homemade candied orange peels in an airtight container in a cool, dry place. If properly dried, they can last up to a month. For longer storage, they can be frozen.

Can I use any type of orange for candying?

While most orange varieties can be used, organic, thick-skinned oranges like Navel are often preferred for their sturdy peel. Using organic fruit is highly recommended to avoid pesticide residue.

What happens if you eat raw orange peels?

Eating raw orange peels is generally not recommended. They are very bitter and have a tough, fibrous texture that can be difficult to chew and digest. This can lead to stomach discomfort, bloating, or cramps.

Do candied orange peels have any nutritional value?

Yes, beyond the added sugar, candied orange peels retain nutritional benefits from the peel itself, including fiber, Vitamin C, and antioxidants like flavonoids. These can support digestion, immunity, and cardiovascular health.

How can I use candied orange peels besides eating them plain?

Candied orange peels are very versatile. You can dip them in melted chocolate, chop them finely for baking in cakes or scones, use them as a garnish for cocktails, or add them to homemade granola.