The best oranges, such as Australian seedless navel oranges, are not only rich in Vitamin C, but also B complex vitamins, vitamin A, potassium, beta carotene, dietary fiber and pectin fiber (which is useful in reducing cholesterol). Low in calories-60 in the average orange-they are a good source of energy giving carbohydrates.

To pick the perfect orange-the kind that's wonderfully sweet, evenly sectioned and easily peeled-follow these tips :

• Select firm, heavy oranges with a bright, smooth skin.

• Oranges that are heavy in the hand have a high juice content.

• Luscious navel oranges from Australia are available in summer and fall when other navels are not. They arrive in the U.S. ripe and ready to eat and will stay fresh for up to two weeks at average room temperatures. Store them in the refrigerator to keep them fresh and delicious even longer.

• Avoid oranges which are soft, bruised and wrinkled.

CARAMEL ORANGES

Place small wooden skewers through orange slices to form back into whole orange shapes. Heat oranges in microwave until warmed through, approximately 4 minutes on high power. Caramelize sugar and water in frying pan without stirring. Add orange strips and coat well. Lift pieces out individually and drop into cold water to cool. Remove immediately and drain well. Heat butter and brown sugar in saucepan until bubbling and sugar dissolves. Add golden syrup. Stir well. Add corn flour mixed with orange juice. Heat until boiling, stirring constantly. Simmer until sauce is clear and thick, stirring constantly. Serve poured over hot oranges and topped with caramelized peel. Serves 8. (NAPSI)