How to Segment an Orange

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All you need is a very sharp paring and a cutting and you’ll be ready segment an orange or any other citrus fruit.

Metabolic Medical CenterFirst, cut off the very top and very bottom of the orange. Not too much, just enough to expose the fruit and give it stability.

Next, cut away the orange skin and the white pith. Star at the top and slice downward, follow the curve of the fruit as best you can. If you missed it the first time, you can go back and trim up the orange.

Now it’s time segment the orange. With your paring knife, slide the knife between one of the segments and the thin membrane. Cut until you get to the middle of the orange, but don’t cut through the membrane.

Using a scooping motion, turn the knife back onto itself, hook under the bottom of the fruit and pry it away. Continue using the same motion with each segment. With a little practice, these segments will pop out.

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Betty’s Orange Onion Salad

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Serves 4    Cook Time 0 marinate for 3 hours
4 Tbsp olive oil
3 Tbsp red wine vinegar
1 garlic clove
1 small red onion, sliced thin
4 navel oranges, segmented
1 head Boston lettuce


  1. Whisk together oil and vinegar in a large bowl.
  2. Add the garlic, oranges, and onions and cover. Let this sit for 3 hours.
  3. When ready to serve, arrange the lettuce leaves on a plate and layer the orange and onion mixture on top of it.

Recommended for patients on the Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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