Don't Toss Mandarin Peel — Thai Cooks Dry It

Mandarin / Tangerine — ส้มเขียวหวาน (som-khiao-waan) — Citrus reticulata.

Its peel concentrates three citrus flavonoids — nobiletin, tangeretin, and hesperidin. You eat the fruit fresh, and the thin aromatic peel can be dried and used as a seasoning. A 2013 review examined how these flavonoids act on lipid metabolism in lab studies. The edible tangerine supplies vitamin C, vitamin A, potassium, and fiber. Vitamin C helps the body make collagen and supports normal immune function, and it acts as an antioxidant. Vitamin A supports normal vision in low light and helps maintain skin and the tissues that line the body. Potassium is an electrolyte that helps with fluid balance and supports normal muscle and nerve function. Fiber adds bulk that keeps digestion regular and can slow how quickly carbohydrates are absorbed, depending on the meal. Ma ho tops fresh tangerine segments with sweet-savory minced pork and peanut paste, then finishes with red chili and coriander. Som khiao waan loy kaeo steeps peeled tangerine segments in chilled jasmine syrup and serves them over crushed ice. If you grow citrus, feed it little and often, and check the new flushes for leaf-miner. Pairing mandarin with iron-rich plant foods can help the body absorb their non-heme iron, thanks to its vitamin C.

Ma Ho Som Khiao Waan — ม้าฮ่อ (ma-hor)
Som Khiao Waan Loy Kaeo — ส้มเขียวหวานลอยแก้ว (som-kiao-waan-loy-gaew)

Food and nutrients

Rich in: vitamin C, vitamin A, potassium, fiber

Research context

Citrus flavonoids (nobiletin, hesperidin) showed lipid-lowering and anti-inflammatory activity — Curr Opin Lipidol, 2013 (review; mostly preclinical)

Sources

Source: Assini JM, Mulvihill EE, Huff MW (2013). Citrus flavonoids and lipid metabolism. Curr Opin Lipidol 24(1):34-40. PMID 23254473

Narration transcript

Opening

A tangerine's skin is loose enough to zip off in one piece, and that fragrant peel doesn't go to waste. Tangerine — ส้มเขียวหวาน, som-kee-o-wan. You eat the sweet segments fresh, and cooks dry the peel into a seasoning stirred through braises and stir-fries.

Ma Ho Som Khiao Waan (Tangerine Ma Ho) (ม้าฮ่อ)

For ma ho, this savory bite tops fresh tangerine segments with sweet-savory minced pork and peanut paste, then finishes with red chili and coriander.

Som Khiao Waan Loy Kaeo (Tangerine in Syrup) (ส้มเขียวหวานลอยแก้ว)

For som khiao waan loy kaeo, peeled tangerine segments steep in jasmine syrup, then serve over crushed ice.

Nutrition summary

Those sweet segments are mostly about vitamin C, a good source in every peeled handful, with a little fiber.

Vitamin C

Vitamin C is used to build collagen and helps protect cells from oxidative stress.

Vitamin A

Vitamin A contributes to normal vision and helps maintain healthy skin and surface tissues.

Potassium

Potassium helps with normal fluid balance and muscle function.

Fiber

Fiber adds bulk to meals and can help with fullness.

Closing

The thin peel is fragrant and edible; dried, it becomes a seasoning used across many Asian kitchens. If you grow your own citrus, feed it little and often, and watch the tender new leaves for tunnelling leaf-miner. Follow Longevity Biome, and LIKE this video for regular updates.

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