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Yellow Coloured Foods

By Gwen Nyhus Stewart

Yellow represents the colour of the sun and brings feelings of self-worth and lifts depression. It is a great aid to concentration and study as it provides intellectual and inspirational stimulation. It surrounds us with warmth, joy, and laughter and brings us to a more positive outlook on life. It is thought to prevent calcium from accumulating in the joints of older people and is used in the treatment of diabetes, kidney, and liver disorders.

Yellow coloured foods are important for the support of the nervous system and it is directly involved with the digestive process especially the liver and intestines. It helps the elimination of toxins and purifying the body so is helpful in alleviating skin conditions. Yellow fruit and vegetables contain varying amounts of antioxidants such as vitamin C and other phytochemicals. A lower risk of some cancers, a healthy heart, a healthy immune system, and healthy vision are thought to be some of the benefits of eating yellow coloured foods.

Yellow Foods and Recipes

Acorn Squash (Cucurbita spp.)

Known as winter squash, acorn squashes are an excellent source of phytochemicals, potassium, carotene, fibre, riboflavin, iron, vitamin C, vitamin B1, and magnesium. An excellent source of calcium, with very low levels of fat and sodium, squash are an ideal food for a heart healthy diet. Winter squash may protect against diabetic heart disease, may be beneficial for regulating blood sugar, may help reduce the risk of some types of cancer, and may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis. Acorn squash are best when halved and baked.

Baked Acorn Squash

Wash exterior of squash just before using. Cut squash in half lengthwise, scoop out and discard seeds. Place squash face down in a baking dish. Add ¼ inch (0.6 cm) hot water, cover, and bake in a 375º F (190º C) oven until tender. Baking time will depend on the size of the squash. When squash is tender, scoop out flesh and purée with garlic, basil, olive oil, or butter. Serve hot.

Sautéed Grated Squash

Peel squash, cut into chunks, and grate on the largest side of a grater or in a food processor. Mince garlic. In a large sauté pan, melt butter and sauté garlic without browning for 1 minute. Add the chunks of squash and turn squash until coated. Cover, lower the heat, and cook until squash is tender but still retains some texture. Add more butter (if you wish) and season with sea salt and freshly ground black pepper. Some people add sugar but I don’t as I like the squash with garlic, butter, and seasonings. If you like, add a bit of brown sugar, as that seems to enhance the flavour for those who like to have a bit of sweetness.

Yellow Onions (Allium cepa)

Yellow onions are an excellent source of phytochemicals, vitamin C, vitamin A, calcium, iron, potassium, and fibre. They lower cholesterol, combat infections, may help reduce the risk of heart disease and stroke, and may help prevent asthma. Onions have antioxidant compounds known as flavonoids that provide strong protection against free radical damage and researchers believe onion compounds not only stop tumour growth but also kill harmful bacteria that may lead to tumours. Onions can be harvested early and eaten as scallions or grown for their large round bulbs and eaten raw or cooked.

Baked Onions

2 Onions, large sweet

1 tbsp. (15 mL) Butter

1 tbsp. (15 mL) Sour cream, room temperature

1 tsp. (5 mL) Parsley, fresh, minced

Sea salt, to taste

Black pepper, freshly ground, to taste

Preheat oven to 375º F (190º C). Rub the onions with oil. Cut a slice from the root end so they stand upright in the pan. Prick with a fork to keep them from bursting. Place the unpeeled onions in a foil lined shallow pan and bake, uncovered, for 1½ hours or until tender.

Warm a heatproof shallow serving dish. When onions are tender, remove from oven, and peel skin. Place the peeled onions in the warmed dish. Add the butter and sour cream so they will melt from the heat of the onions. Add salt and pepper, toss lightly to mix, and sprinkle with the parsley. These onions will keep in a warm oven for ½ - 1 hour.

Onions and Mushrooms Baked in Foil

2 Onions, large, peeled and sliced

1 10 oz. (284 mL) can Mushrooms, stems and pieces, drained

1 tbsp. (15 mL) Butter

Sea salt, to taste

Black pepper, freshly ground, to taste

Wrap in foil and bake in a preheated 375º F (190º C) oven or on the edge of the grill for 20 – 30 minutes or until onions are tender.

(Just a note that the liquid drained from the mushrooms can be stored in the freezer and used to add flavour to homemade soups and sauces.)

Yellow Coloured Vegetables

Sweet corn contains vitamin A, B1 and C, thiamine and riboflavin, potassium and zinc that help the teeth, skin cancer, and heart disease. Corn oil helps to reduce cholesterol levels.

Other yellow coloured vegetables include barley, buckwheat, chickpeas, cornmeal, millet, oats, parsnips, yellow lentils, yellow peppers, yellow potatoes, yellow tomatoes, and wheat.

Yellow Coloured Fruit

Bananas lower blood cholesterol levels, provide potassium, vitamin C, and have a natural antibiotic action that helps protect the body from infection.

Grapefruit contains vitamin C, A, B6, folic acid and some bioflavonoids that are thought to neutralise some cancer producing substances.

Other yellow coloured fruits include lemons, melons, pineapples, yellow apples.

Yellow Coloured Herbs

Caraway, cinnamon, coriander, cumin, turmeric

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