Rainbow Diet: Orange

Feb 17, 2016 by

There are many overlapping benefits and foods between orange and yellow categories. The foods in the orange category are known to reduce macular degeneration, which is the most common cause of blindness in old age. Many of the foods are also known to have large quantities of vitamin A, C, and E. These three vitamins help to boost the immune system, reduces risk of cancer, heart disease, and stroke. These vitamins also help with night vision, delays cognitive aging, protects skin from sun damage, and enables the skin to rebuild collagen.


Some of the foods in this category include pumpkins, oranges, cantaloupe, papayas, carrots, persimmons, tangerines, orange bell peppers, butternut squash, apricots, golden beets, kumquats, mango and guava. It is easy to incorporate these foods into your daily diet. You could just toss some dried apricots or fruits into yogurt, or oatmeal. You could also make marmalade and jelly from kumquats, or throw some of the vegetables in a stew. We’ve also included a recipe here provided by foodandwine.com you could try to make your dishes more colorful.


Root Vegetable Gratin




Active: 25min                                       Total Time: 2Hr 15 min                              Servings: 8


Tip: use a mandolin to cut the vegetables into thin slices; they will turn tender when baked with chicken broth and a little cream.



2 large sweet potatoes, peeled

1 butternut squash neck (2 1/4 pounds) from a large butternut squash, peeled

1 medium rutabaga (2 pounds), peeled and halved lengthwise

Kosher salt and freshly ground pepper

1/2 cup low-sodium chicken broth

1/4 cup heavy cream

3/4 cup panko (Japanese bread crumbs)

1 1/2 tablespoons extra-virgin olive oil



  1. Preheat the oven to 375°. Using a mandoline, slice the potatoes and squash lengthwise 1/8 inch thick. Slice the rutabaga crosswise 1/8 inch thick.
  2. Spray an 8-by-12-inch glass baking dish with cooking spray. Arrange half of the potatoes in the dish, overlapping them slightly; season with salt and pepper. Top with half of the rutabaga and the squash, seasoning each layer. Repeat the layering. Pour the broth over and around the vegetables.
  3. Cover tightly with foil and bake for 1 hour, until the vegetables are almost tender when pierced. Remove the foil and pour the cream over the gratin. Bake for about 30 minutes longer, until the liquid has thickened.
  4. Preheat the broiler. Mix the panko with the oil and season with salt and pepper; sprinkle over the gratin. Broil 3 inches from the heat for 2 minutes, until golden, rotating for even browning. Let the gratin stand for 10 minutes, then serve.



If you would like more information on this topic, please feel free to read these articles:




http://gentleworld.org/phytochemicals-eating-from-the-rainbow/ – Health Benefits of: Yellow/Orange Fruits and Veggies





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