The Rainbow Diet: Yellow

Feb 8, 2016 by

Yellow colored foods have many valuable traits for the body. A large number of the foods have been known to prevent heart disease by ensuring good blood circulation, and to protect against age-related macular disease and cataracts. They have also been known to hold lots of vitamin A, B6, C, and potassium. Vitamin A helps skin and bones to be healthy, vision and immune systems to function properly, and reduces heart disease and cancer of the lungs, esophagus, and stomach. Vitamin B6 reduces the risk of birth defects, and vitamin C helps with the immune system rid your body of toxic waste.  Those who are pregnant, or are concerned about their overall health may be interested in eating more from this food color. Regardless, however, it would be wise to eat from this food color group.


Some of the food in this group are: lemons, pineapple, yellow apples, peaches, yellow peppers, sweet corn, yellow tomatoes, sweet potatoes, Satsuma, yellow summer or winter squash, pears, rutabagas, swedes, golden kiwifruit, yellow figs, yellow beets, and yellow carrots.


During the cooler months, a hot roasted sweet potatoes or Satsuma are heavenly while, in the summer, slices of pepper with hummus are a refreshing, but filling treat. If there’s too much white in the meal and not enough yellow, one could substitute the mashed potato in cottage pies with mashed sweet potatoes and carrots to create a more complex tasting, but equally satisfying dish. Additionally, swedes and carrots could be added to winter stews and casseroles, and squashes can be turned to soup. The foods in this category are very versatile. Try some of them out, and you’ll be sure to find a few favorites!


In case you’re looking for a more solid start, we’ve added a stuffed sweet potato recipe from

 Roasted grape, goat cheese, honey stuffed sweet potatoes

Roasted Grape + Goat Cheese + Honey Stuffed Sweet Potatoes

makes 4 potatoes

4 sweet potatoes

2 cups red, seedless grapes

1 teaspoon grapeseed oil (or another high heat oil)

1/4 teaspoon salt

1/4 teaspoon pepper

4 ounces goat cheese

2 tablespoons honey + additional for drizzling

pinch of cinnamon and nutmeg

Preheat oven to 350 degrees F. Poke holes in sweet potato with a fork, then wrap each tightly in aluminum foil. Bake for 45-60 minutes, or until potatoes and tender to the touch. Unwrap foil and cut a slit down the middle of each sweet potato. Let sit until cool enough to handle.

Increase oven temperature to 450 degrees F. Lay grapes on a nonstick baking sheet and drizzle with grapeseed oil and a pinch each of salt and pepper, then toss to coat. Roast for 20-25 minutes, or until grapes begin to burst. Remove from the oven and let cool.

Once sweet potatoes are somewhat cool, gently remove the flesh with a spoon, trying to keep the potato intact. Add the sweet potato to a large bowl, then mash with 3 ounces of goat cheese, cinnamon, nutmeg, salt, pepper and honey. Taste and adjust seasonings if desired, then scoop flash back into the potato skins. At this point you can re-warm the potatoes (if you let them cool completely) in the oven, then top with remaining goat cheese. Add grapes on top and serve with additional drizzled honey.


If you’re interested in learning more, please feel free to read these articles: – Health Benefits of: Yellow/Orange Fruits and Veggies


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