Dazz Switalla Flavour Secrets No.1 The Strand Chef www.no1thestrand.co.nz

As the winter fades from our memory, now that it's spring, salads and lighter meals are on the menu. Oranges, which are in plentiful supply locally, are a great way to get vitamin C, the primary water-soluble antioxidant in the body helping reduce the effects of cancers and free radical damage.

It is a proven fact that fresh orange juice is a more effective way of in taking vitamin C than taking it in pill form. The same can be said for many vitamins contained in fresh fruit and vegetables, as they are absorbed into the body at a microcellular level in harmony with the body's needs.

The skin of oranges contains a class of compounds known as polymethoxylated falvones which have the potential to lower cholesterol more effectively than some prescription drugs.

Apart from eating oranges as they are, there are a myriad of different ways to enjoy them. The zest from the skin and even the blossoms from the tree are used in flavourings and cosmetics. This week's recipe is a simple way to enjoy all the flavour of oranges and baby squid in a simple salad which you can toss together warm or have cold.

Sautéed Baby Squid and Orange Salad

Serves 2

150-200g baby squid

1 teaspoon chopped parsley

1 teaspoon chopped chives

1 tablespoon lime juice

1 tablespoon white vinegar

¼ cup avocado oil

Fresh cracked pepper and sea salt flakes

Small piece root ginger (2-3cm), cut into small strips

2 cups orange juice

4 oranges, zest of 2

1 tablespoon castor sugar

1 tablespoon maize cornflour

Method

Prepare the squid by washing and removing any plastic spines. Season with the chopped herbs, salt and pepper, lime juice and a splash of avocado oil. Cover and leave to marinate for 15-20 minutes.

Meanwhile in a small stainless pot, dissolve the castor sugar in a little water then add the fine cut ginger, the orange rind and cook in the sugar syrup for a few minutes then add the remaining orange juice and bring up to a boil. Thicken the sauce by stirring in cornflour mixed with a little water and allow to cool.

Segment the oranges into a bowl. Sauté the squid in a hot pan with a little of the avocado oil. Cook in small batches for only about one minute (if that) and allow to cool. This is the key to tender squid.

Now mix the orange sauce with the vinegar and the remaining avocado oil and toss the orange segments and everything together in a bowl and serve - a great way to welcome spring.