Oranges

A bright balance of sugar and acid. Oranges range from floral and delicate to sharp and tangy, depending on the variety. The aromatic oils in the skin provide a fragrant, slightly bitter contrast to the sweet juice.

Vitamin C, which keeps your immune system ticking over, and folate, which helps beat tiredness. Plenty of fibre too, good for the gut. The white pith under the skin actually has more fibre and antioxidants than the flesh, so don't be so quick to scrape it all off.

Look for oranges that feel heavy for their size. Weight usually means more juice and thinner skins. Avoid anything with soft spots or a dull, dry look to the peel.

If you can find them with the leaves still attached, it is usually a sign they were picked recently.

Oranges will sit happily on the counter for about a week. If you want them to last longer, pop them in the fridge.

Cold fruit releases less juice, so if you are planning to squeeze them, bring them back to room temperature first or give them a quick roll on the counter with your palm.

The juice adds acidity and sweetness to marinades, salad dressings and sauces. The zest is where the concentrated oils live, so use it to punch up the flavour in cakes, biscuits or even over roasted carrots.

Don't ignore the pith entirely; while bitter, a tiny bit adds structure to marmalades. For a punchy garnish, char orange slices on a griddle to caramelise the sugars.