Orange Coloured Foods

Orange is the colour of balance, energy, and unity.  This colour is linked to our emotions and is the colour of joy.  Orange is a good colour for putting your life back together after divorce, grieving, or shock.  Orange improves blood circulation and digestion, stimulates the appetite, and is associated with the assimilation of food.  Orange foods are high in anti-oxidants that help to destroy toxic cells and repair some cellular damage. 

This colour is thought to lower the risk of some types of cancers, improve vision, maintain a healthy heart, and contribute to a healthy immune system.  Orange coloured foods contain varying amounts of anti-oxidants such as vitamin C as well as carotenoids and bioflavonoids, phytochemicals being studied by scientists for their health promoting potential.

Orange Foods and Recipes

Carrots (Daucus carota)

Carrots are an excellent source of phytochemicals and vitamin A.  A single carrot contains enough beta-carotene to provide the body’s requirements for the day.  Beta-carotene converts to vitamin A, which plays a key role in preventing respiratory and skin complaints.They are a good source of Vitamins Bз, C, D, E, and K, and potassium.  Researchers have found that eating carrots lowers blood pressure, improves night vision, may help to protect against cancer, heart disease and stroke, and helps protect against food poisoning.

Carrots with Dill

Steam or bake carrots until tender.  Add butter and dill to taste.  Serve hot.  This recipe can easily be adapted to serve as many people as necessary.

Carrot Slaw

  • ¾ cup (175 m) Carrots, coarsely grated 
  • 1½ tsp. (7 mL) Lemon juice, fresh                     
  • ¼ tsp. (1 mL) Dijon mustard                             
  • 1 tsp. (5 ml) Olive oil                            
  • Sea salt, to taste
  • Black pepper, freshly ground, to taste

In a small bowl, whisk together the lemon juice and mustard until blended, and then gradually whisk in the olive oil.  Add the carrots and toss well.  Taste the slaw and add sea salt and pepper as needed.  This salad can be served immediately or chilled in the refrigerator.

Sweet Potatoes (Ipomoea batatas)

Sweet potatoes are an excellent source of phytochemicals and vitamins A (beta-carotene) and C.  They are a good source of vitamin B6, manganese, copper, biotin, pantothenic acid (vitamin B5), vitamin B2 and dietary fibre.  Eating sweet potatoes may help prevent cancer, control diabetes, prevent and regulate high blood pressure, prevent and treat anaemia, reduce the risk of heart disease and stroke, and improve memory.

Roasted Sweet Potatoes with Garlic and Rosemary

  • 2 tbsps. (30 mL) Olive oil                                             
  • 6 Garlic cloves, unpeeled           
  • 4 medium-size Sweet potatoes, peeled, and into 1 inch (2.5 cm) cubes
  • 2 tsp. (10 mL) Rosemary, dried, finely chopped or crushed     
  • Sea salt, to taste

Preheat oven to 450° (230°C).  In a small ovenproof casserole dish, combine the olive oil and garlic and heat in the oven for 5 minutes.  Add the sweet potatoes and rosemary and mix to coat well with oil.  Roast the potatoes and garlic, turning frequently, for 35 – 40 minutes until potatoes are tender.  Sprinkle with sea salt to taste.  To serve, take the garlic and squeeze from its skin and serve alongside the potatoes.  Garlic becomes mellow when roasted and is delicious served in this manner.  You can also serve the garlic on bread as an accompaniment with the meal.        

Sweet Potato Soup

  • 1 tbsp. (30 mL) Olive Oil                      
  • ½ cup (125 mL) Onion, chopped                                   
  • 1 cup (250 mL) Celery                                                              
  • 3 – 4 medium Sweet potatoes, peeled and chopped         
  • 2 cups (500 mL) Chicken or Vegetable stock                             
  • 1 Bay leaf                                                        
  • ½ tsp. (2 mL) Basil, dried                                                          

In a large saucepan, heat oil over medium heat, add onion and sauté until the onions have wilted and become translucent.  Add celery, sweet potatoes, stock, bay leaf, and basil and bring to a boil.  Reduce heat, cover, and simmer until vegetables are tender (approximately 25 – 30 minutes).  Remove bay leaf and puree or mash to the consistency that you like in your soups.  (I use my potato masher and mash the vegetables until they are chunky and still have some texture.)  Serve hot with a dollop of sour cream or croutons.

Orange Coloured Vegetables

Pumpkins have four times more beta-carotene than a large carrot and pumpkin seed oil is a fabulous source of zinc, low levels of which have been linked to hyperactivity in children and reproductive problems in adults. 

Other orange coloured vegetables include squash, sweet potatoes, and turnips.

Orange Coloured Fruit

Apricots, cantaloupe, mangoes, nectarines, oranges, peaches

Orange Coloured Herbs