While we're deep into our cold English winter, Rocio Gahona's orange grove still basks in the warmth of the Spanish sun. Her farm, Huerta Ave María, is a stunning location, surrounded by palm trees and elegant tiled villas.

Oranges are traditionally thought to be useful only for their reliable source of vitamin C; this is essential for resisting infection. However in oranges this vitamin is combined with flavonoids, which helps the body's overall defences. The fruit may block the possible transformation of nitrates and nitrites in foods to nitrosamines, which are thought to cause stomach cancer. You can help reduce your blood cholesterol by eating oranges, due to the pectin (a soluble fibre) they contain. The flavonoids in oranges can improve the strength of your small blood vessels, aiding capillary circulation.

Abel & Cole handles celery, celeriac, peanuts and nuts on site. Due to our packing process and re-use of boxes there is a risk of cross-contamination from these, and all other allergens.

If you want to use the zest, simply rinse them and grate away, since the oranges are unwaxed. People find different ways to peel an orange; one alternative is to slice the orange and eat it straight from the skin. Keep in a cool place in your kitchen or larder until they are at the ripeness you prefer. Less ripe fruit contains more pectin. Peeled or stored oranges quickly lose their vitamin C.