FOODS OF YELLOW-ORANGE COLOR: pumpkin, orange, peach, apricot, medlar, grapefruit, nectarine, bell pepper, melon, lemon, carrot, kaki, clementine, mandarin.
Properties of Yellow and Orange Vegetables
The fruits and vegetables of this color contain the beta-carotene (phytochemical) which has a high antioxidant and provitaminic action, thanks to which it protects the cells from the damage caused by free radicals.
Beta-carotene is absorbed with fats in the diet.
Another very important family of compounds that characterizes this group of foods is that of flavonoids. Flavonoids hinder the formation of free radicals and their action occurs mainly at the gastrointestinal level.
- Orange: rich in vitamin C (contributes to the formation of collagen and has an antioxidant function) and contains, in large quantities, also anthocyanins, which give this fruit anticoagulant, anti-inflammatory and anticancer properties.
- Lemon: rich in vitamin C.
- Pepper: rich in vitamin C.
All the fruits of this color, from citrus fruits to peaches, give energy and quench thirst.
In every season yellow or orange fruit or vegetables are available and a constant intake is recommended, since, as we have seen, it contains substances that are important for the eyesight or that can lower the risks of cardiovascular and tumor diseases and slow down the aging.
Yellow-orange recipes
Carrot croutons
Ingredients for 4 people)
- 4 slices of bread;
- 3 carrots;
- 150 g of Parmesan cheese;
- parsley;
- butter;
- salt.
Preparation
Let the butter soften at room temperature and reduce to cream. Toast the slices of bread in the oven or in the toaster.Wash and grate the carrots and add them to the butter together with the Parmesan; season with salt. Spread the cream on the slices of bread and sprinkle over the chopped parsley.
Sun cake
Ingredients for 4 people)
- 6 apricots;
- 4 carrots;
- 1 fishing;
- 6 eggs;
- 200 g of flour;
- 200 g of sugar;
- 80 g of oil;
- 1 sachet of baking powder for cakes;
- nutmeg;
- salt.
Preparation
Wash and cut the apricots and peach into pieces, then leave them in warm water for about half an hour.
Wash and chop the carrots and cook them with water; when cooked, drain them and shake them to obtain a puree.
In a bowl mix with electric whisk, eggs, flour, carrot puree, oil, salt and a pinch of nutmeg, to obtain a homogeneous mixture.
Drain the peach and the apricots and add them to the mixture; pour everything into a greased and floured baking pan and place in a preheated oven at 180 degrees for about 35 minutes.
Yellow-orange centrifuges
Summer Centrifuge 1 (thirst-quenching)
Ingredients for 4 people)
- 3 slices of watermelon;
- 3 carrots;
- 1 melon;
- some mint leaves.
Preparation
Wash and spin the carrots with the watermelon and melon; decorated with mint leaves.
Summer Centrifuge 2
Ingredients for 4 people)
- 10 apricots;
- 2 nectarines;
- 1 lemon;
- sparkling mineral water.
Preparation
Peel and centrifuge the peaches and apricots and, finally, add a glass of sparkling water. Serve with a slice of lemon.
Winter Centrifuge
Ingredients for 4 people)
- 4 oranges;
- 3 kiwis;
- 2 carrots;
- 1 apple;
- 1 lemon.
Preparation
Squeeze the oranges and the lemon. Wash the carrots and centrifuge them.
Peel the kiwis and the apple, centrifuging them with carrots. Add the orange and lemon juice to the centrifuged.
Fruit and vegetable diet Red Yellow-OrangeVerdeViola-bluBianco
