Orange Is The New Black – By Kyrin Hall

November 12, 2014 by kyrin

By Kyrin Hall PhD


Autumn ushers in a wide range of brightly coloured fruits and vegetables. These brightly coloured foods are said to contain higher levels of anti-oxidants and phytochemicals, which protect your immune system.

Among these colourful foods, Orange seems to be a dominant colour, it’s prevalent in Autumn foods such as Tangerines, Squash, Sweet Potatoes, Pumpkin, Carrots, Pomegranate, among others.  Yes, I had included the Pomegranate, not just because it’s a personal Autumn favourite, but because the cochineal hues are comprised of umber, yellow-orange undertones. 

When there is an Orange colour in foods, this indicates the presence of the phytonutrient Beta-carotene which converts in the body to vitamin A, known to support eye and skin health as well your immune system.

Tips for 5 Orange Autumn Foods:

1. Tangerines 

The tangerine is a sweet citrus fruit.  It can be combined with almonds, dates, and honey or juiced and added to oil, vinegar and ginger as a salad dressing.  Other health benefits: good source of vitamin C (supports your immune system)   

Season: November–April

Tangerine and Coconut Salad Recipe (inspired by Martha Stewart)

– Tangerine Slices

– Rucola

– Shredded coconut

– Sliced apple,

– Zesty dressing: fresh thyme, red-wine vinegar, and tangerine juice

2. Squash 

Winter squash has a slightly sweet flavour.  It tastes great with cinnamon and ginger. Other health benefits: contains omega-3 fatty acids (support skin and cell health)   Season: October–February

3. Sweet Potatoes

Sweet Potatoes are much more nutritionally dense than white potatoes. Simply roasting wedges is easy and delicious.  Other health benefits: an excellent source potassium, iron, and quercetin (anti-inflammatory)

Season: September–December

4. Pumpkin

Pumpkin is a type of winter squash. It’s ideal for making puddings and pies. Other health benefits: rich in potassium, fiber and B vitamins (support mood)
Season: October–February

5. Pomegranates

The pomegranate is an antioxidant powerhouse.  You can use the juice as the base for a tangy marinade and the seeds can be tossed into salads. Other health benefits: good source of vitamin C and folate (support your immune system)

Season: August–December


Pomegranate, Persimmon and Blue Cheese salad

– Mix greens salad

– 1 small ripe persimmons, cut into wedges

– Crumbled blue cheese

– Handful of walnuts

– 1/4 cup Pomegranate seeds

In Autumn, although the days get darker… the Food does get Brighter.

Please share your favourite Autumn recipe!

Tags: Food, Fruit, Health news, Nutrition, Recipe of the week, Salad, Tips, Vegetables

kyrin Kyrin Hall PhD is the founder of Health companies: + She presents health programmes for Sky TV. Kyrin is a Nutritionist, Yogi and Endurance athlete. Kyrin believes you can transform the way you feel (with the right food + movement choices). In 2014, she became the ambassador for Filippa-K new soft sport-wear line.


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