The yellow and orange diet

YELLOW-ORANGE FOODS: pumpkin, orange, peach, apricot, medlar, grapefruit, nectarine, pepper, melon, lemon, carrot, khaki, clementine, mandarin.

Properties of Yellow and Orange Vegetables

Fruits and vegetables of this color contain beta-carotene (phytochemical) which has a high antioxidant and provitaminic action, thanks to which it protects cells from damage caused by free radicals.
From a chemical point of view, beta-carotene is the precursor (substance from which another is produced through metabolism) of vitamin A, which participates in the growth, reproduction and maintenance of tissues; it also intervenes in immune function and vision.
Beta-carotene is absorbed with the fats present in the diet.
Another very important family of compounds that characterize 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 (it contributes to the formation of collagen and has an antioxidant function) and also contains, in large quantities, anthocyanins, which give this fruit anticoagulant, anti-inflammatory and anticancer properties.
  • Lemon: rich in vitamin C.
  • Sweet pepper:  rich in vitamin C.

All the fruits of this color, from citrus to peaches, give energy and quench the thirst.
In every season, yellow-orange fruit or vegetables are available and a constant intake is recommended, since, as we have seen, it contains substances that are important for eyesight or capable of lowering the risk of cardiovascular diseases, cancer and slowing 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.


Let the butter soften at room temperature and reduce it 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 the chopped parsley on top.

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.


Wash and cut the apricots and peaches into pieces, then leave them in warm water for about half an hour.
Wash and cut the carrots into pieces and cook them with water; when cooked, drain and blend to obtain a puree.
In a bowl, mix the eggs, the flour, the carrot purée, the oil, the salt and a pinch of nutmeg with the electric whisk until the mixture is smooth.
Drain the peach and 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 centrifuged

Summer Centrifuged 1 (thirst-quenching)

Ingredients for 4 people)

  • 3 slices of watermelon;
  • 3 carrots;
  • 1 melon;
  • a few mint leaves.


Wash and centrifuge the carrots with the watermelon and melon; decorated with mint leaves.

Summer Centrifuged 2

Ingredients for 4 people)

  • 10 apricots;
  • 2 nectarines;
  • 1 lemon;
  • sparkling mineral water.


Peel and centrifuge the peaches and apricots and, at the end, add a glass of sparkling water. Serve with a lemon wedge.

Centrifuged Winter

Ingredients for 4 people)

  • 4 oranges;
  • 3 kiwi;
  • 2 carrots;
  • 1 mela;
  • 1 lemon.


Squeeze the oranges and lemon. Wash the carrots and spin them.
Peel the kiwifruit and apple, centrifuging them with the carrots. Add the orange and lemon juice to the juice.

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