Eat the Rainbow, Color by Color: Orange & Yellow (Part 2 of 3)

In my last article, I shared preparation ideas for the red/blue/purple color food group, check it out. Before that, I shared the benefits of eating the rainbow for more complete nutrition Missed it? Read it here.

In this series, I am giving you the how-to to eating the rainbow, sharing a list of fruits and vegetables in each group, some tips to prepare them and where to buy certain items.

I will be sharing this with you in three categories: red/blue/purple, orange/yellow and green.

First, a quick refresh about the benefits of the orange color food group from my first article on eating the rainbow.

Orange Group: contains beta-carotene, which is converted to vitamin A in the body. According to the National Institutes of Health, vitamin A supports the healthy function of the heart, lungs and kidneys, as well as, normal vision, immune system function and supports reproduction. More here.

Now it makes sense why we’ve all been told to drink orange juice to not catch a cold and eat carrots for good eyesight!

Let’s dive in! Orange/yellow.

The orange/yellow color food group has a variety of delicious fruits and vegetables that easily blend into so many meals. Great for healthy organ function and essential for the immune system, you’ll be glad to work these fruits and veggies into your everyday diet.

The orange MVP: carrots. Carrots are in a category of their own for me. So versatile, subtly sweet raw and pack a punch of flavor when cooked.

1. The perfect base for any soup. If you’ve made soup, you’ve probably added carrots. In some chicken noodle soup, vegetable soup, but my favorite is in tomato soup! By softening carrots and onions with herbs, spices and oil before adding your tomatoes and blending, you’ll get a depth of flavor, silky texture and extra bright color to your favorite tomato soup.
2. Shred and add to…everything. I mean this one literally. Whether it’s carrot muffins for breakfast or your favorite marinara sauce, carrots work perfectly because you can basically hide them in anything. I love adding shredded carrots to my turkey meatballs, prepare meatball mix to your liking then add about two cups of shredded carrots per 1lb of ground turkey. Bake and enjoy!

Pumpkin spice all year round! Not just pumpkin, but also acorn squash, butternut squash, summer squash, sweet potatoes, yellow squash and yams!

1. Do I even have to say it? Baked sweet potato fries. DONE.
2. Don’t be afraid. I get it, all the squash are cute and look so pretty on your counter when you buy them. And then, it comes time to cut them and you don’t know where to start because it’s an awkward shape and you swore you worked out harder on arm day. Here to save the day, Trader Joes. They always have at least one, sometimes up to three varieties of squash ready to eat in the fresh produce aisle! Try the ribbons instead of pasta, or try the zig-zags roasted at 400 degrees for about 25 minutes with some garlic powder and paprika for a side dish.
3. The “toast” for your avocado toast. Try sweet potatoes or yams sliced lengthwise about a half-inch thick and roasted in the oven for 15 minutes each side at 375, as the base for your next avocado toast!

O’range you glad… for fruits! Apricots, cantaloupe, mangoes, nectarines, oranges, papaya, peaches, pineapple, tangerines, yellow apples, grapefruit and lemons.

1. Juice it! This color food group was just made to be juiced making it easy to get your fix. When buying juice, I opt for a cold-pressed juice with no added sugar. Why? Cold pressing the fruits and vegetables protects the nutrients in the process since no heat is used to extract or preserve the juice. Alternatively, when heated to juice the fruits and vegetables, vitamins have to be added back along with other not-so-needed preservatives.
2. Tropical paradise. Papaya, pineapple and mango are the closest you’ll get to a tropical paradise from your kitchen. Try them frozen in a smoothie or smoothie bowl topped with coconut shreds and a drizzle of honey.

Next grocery trip make sure to check the fresh and frozen produce sections for ready to eat and cook orange/yellow veggies, and remember the trick — you can make them disappear in a meal and you still get the benefits!

Want to know where to find it? Trader Joes.

Make sure to check out my past articles about eating the rainbow for more complete nutrition and the red/blue/purple food preparations, and check back for the green color food group!