[Wellbeing & You] Mandarin

December 23, 2022

Eat Seasonal

Mandarins are in season from November to April. They can last about a week on countertop at room temperature and up to a month refrigerated in a bag.


There are about 200 varieties and hybrids of mandarins worldwide, including clementines and tangerines. One medium mandarin (88g) provides nearly 40% daily value of vitamin C which is important for healthy skin, proper immune function and improves absorption of iron. The bright orange color of the fruit indicates that they are a good source of vitamin A, offering 12% daily value in a medium mandarin. Vitamin A is not only important for normal vision, but also plays an important role in our immune system. Besides vitamin A & C, dietary fibre found in mandarins is another nutrient that supports our immune system by promoting the growth of gut good bacteria.

The Chinese name of mandarin has the same pronunciation as the word “gold” in Chinese that symbolizing wealth, so it is a popular fruit around the time of Chinese New Year.


Do you know mandarin peel (chen pi) is edible and its value has been climbing in recent years! In China, mandarin skin is preserved using the sun-dry method and kept for years to let them age in well ventilated dark cool places. Dried and aged mandarin peels are used in Chinese herbal medicine and as herbs in daily cooking. Making use of mandarin peels can add a unique flavour to our food and support the health of our planet earth by reducing food waste too!

Healthy Dish Idea

Garlic Mandarin Peel Steamed Abalones

·       100g glass noodles
·       8 fresh abalones
·       5 tablespoons garlic, minced, divided
·       ½ teaspoon salt
·       1 teaspoon sugar
·       ½ tablespoon soy sauce
·       1 tablespoon vegetable oil
·       1 tablespoon dried mandarin peel, soften in water, thinly sliced
1.         In a medium bowl, soak glass noodles in water until soften
2.       Clean abalones one by one with a brush
3.       In a small bowl, mix 3 tablespoons garlic with salt, sugar and soy sauce
4.       In a small pan, heat oil over high heat
5.       Add 2 tablespoons remaining garlic and stir for half a minute or until garlic turn golden brown
6.        Transfer garlic from pan to small bowl and mix well
7.        Drain the glass noodles and place them on a medium size plate
8.       Place abalones on the glass noodles
9.        Add garlic and mandarin peel on abalones
10.        Cook the abalones in a steamer for 7 minutes or until they are thoroughly cooked


  1. Healthline – Mandarin Orange: Nutrition Facts, Benefits, and Types. Available at: https://www.healthline.com/nutrition/mandarin-orange . Accessed on 14Dec2022
  2. Nutrition Data – Tangerines, (mandarin oranges), raw Nutrition Facts & Calories. Available at: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1978/2 . Accessed on 14Dec2022
  3. Cook1Cook – Recipe: Garlic Mandarin Peel Steamed Abalones. Available at: https://cook1cook.com/recipe/14650. Accessed on 14Dec2022