Eat Your Colors - Yellow/Orange Foods

Many of us are drawn to bright, colorful foods because they are visually appealing.  But did you know that eating a variety of colors is good for your health too?  Eating a wide array of colors every day is the best approach to getting all the vitamins and minerals your body needs.  

Why eat yellow and orange fruits and veggies?

Yellow and orange foods are rich in Vitamin C, which helps reduce inflammation, prevent allergies, and maintain healthy skin, due to its’ ability to combat free radicals. Yellow foods also contain citrus bioflavanoids, which strengthens the collagen in your skin, tendons, ligaments, and cartilage.  Orange foods are high in beta-carotene, which our bodies transform into Vitamin A and antioxidants. These nutrients aid in the prevention of cancer, heart disease, and infections by supporting an important part of the immune system: our mucous membranes. Beta-carotene also helps maintain healthy eyes and skin.

Examples of yellow/orange foods include lemons, pineapples, mango, yellow & orange bell peppers, carrots, cantaloupe, sweet potatoes, squash, and oranges.

Pineapple Salsa

This is a fun and fresh twist on salsa - perfect for a summer get together.


  • 2 cups fresh pineapple, diced
  • 1/2 cup fresh cilantro, chopped
  • 1/4 cup shallots, finely chopped 
  • 1 Serrano pepper, seeded and finely chopped
  • Zest and juice of 1 lime
  • 1/8 teaspoon fine sea salt


Mix ingredients together and serve with chips. 

Black Bean And Sweet Potato Chili

This hearty chili is also packed with protein.  


  • 1 tablespoon olive oil
  • 2 clove garlic, chopped
  • 2 medium (about 12 ounces each) sweet potatoes, peeled and cut into ½-inch dice
  • 1 tablespoon chili powder
  • 1 16 ounces (or just under 2 cups) mild salsa 
  • 1 cup water or stock
  • 2 cans low-sodium black beans (or 30 ounces cooked beans)
  • ½ cup plain greet yogurt
  • ¼ cup fresh cilantro 


In 4-quart saucepan, heat oil and cook garlic a few minutes.  Stir in sweet potatoes and chili powder, and cook about 3 minutes.  Then add salsa and water/stock.  Heat to boiling, then educe heat to medium-low and cook 12 to 15 minutes or until potatoes are fork-tender, stirring occasionally. Add beans with their liquid and cook 3 minutes to blend flavors.

In small bowl, combine yogurt and cilantro. Serve chili with cilantro yogurt.  You can top with cheddar cheese too if you wish.  

(Recipe makes 4 servings, about 23g protein per serving.)

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