Orange Foods List: Orange Fruits, Orange Vegetables, Recipes

Today, we’re going to look at one of my favourite things to talk about: orange fruits and orange vegetables. Honestly, I love all things colourful foods, and that’s because we eat with our eyes and the color is so incredibly appealing.

Now, you may be familiar with Florida oranges, but there’s a whole world of citrus fruits and orange fruits and orange vegetables nature has made available to us. So, let’s take a deep dive on all things orange foods.

Want to add more colours to your plate? Check out these articles on fruits and vegetables of different colours.

Table of Contents

List of Orange Fruits

There are so many types of orange fruits to choose from. If you don’t love the acid content of citrus fruit such as oranges, try something like cantaloupe or apricot, which will be more mellow in flavour and acidity.

Apricots
Cantaloupe
Clementine (a type of hybrid mandarin orange)
Cloudberry
Cuties (a small variety of mandarins)
Gooseberry
Kumquat (know that kumquats are super sour)
Loquat (also known as a Japanese plum)
Oranges (navel oranges, cara cara oranges, valencia orange, etc.)
Papaya (the skin is mostly green and the flesh is a dark shade of orange)
Peach
Persimmon
Pomelo Grapefruit
Mandarins (also called mandarin oranges)
Mango
Nectarine
Satsuma
Sea Buckthorn
Sour Orange
Tangerine
Tangelo (a cross between a mandarin and grapefruit)
Tomatoes (some heirloom varieties and cherry varieties have an orange flesh)
Ugli Fruit (the peel is often green and the flesh is yellow, orange, or a blend of yellow and orange)

Orange Fruit Notes

Visit your local farmer’s market! You’ll be able to find a large number of orange fruits (and orange vegetables) in a range of varieties.

Blood Oranges: These are very red inside. The peel is usually a lovely gradient of orange and red, but if you’re looking for an orange fleshed fruit, don’t purchase a blood orange.

Cloudberries: This is a gourmet Nordic berry most people have never heard of. Personally, I just want to hop on a plane so I can purchase them fresh. They’re hard to find, and are usually wild harvested. You can purchase cloudberry preserves online as well as cloudberry powder. Reviews are hit and miss, and the preserves have a lot of sugar. If you happen to be visiting a Nordic country, try getting them fresh.

Nectarine: White nectarines are usually red and white on the outside and have a white flesh. For an orange/yellow fleshed nectarine, get one that’s orange and red on the outside.

Persimmon: There are two main varieties of persimmons, Fuyu and Hachiya. When not fully ripe, hachiya persimmons are incredibly astringent, bitter, and a make for a horrific eating experience. Make sure they’re so ripe they’re ready to fall apart, and then, you’ll absolutely love them. Dried persimmons are also awesome.

Papayas: These come in green and orange varieties. The texture is slightly different, as are the flavours.

Pomelo Grapefruit: The skin can be green, orange, or yellow. The flesh is an orange-red colour.

Tangelos: These can be a cross between a variety of large and small citrus fruits. Mandarin + grapefruit happens to be a popular cross.

Delicious Ways to Enjoy Orange Fruits

Make Super Tasty Smoothies

You can tap into fruits such as navel orange, peaches, mangoes, and nectarines to make some amazing smoothies. A few smoothie combinations to consider:

Peach (skin on for color) + Banana + Maple + Vanilla
Mango + Pineapple + Orange + Vanilla
Orange + Coconut or Cashew + Vanilla + Maple

Carrot Orange Smoothie: This is hands down one of the most delicious drinks I’ve ever created. It starts by peeling and cutting carrots into ice cube sizes, steaming, allowing them to cool, then freezing them. Once frozen, you essentially have carrot ice cubes.

Frozen Carrots + Orange + Vanilla + Maple + Milk of choice.

The carrots provide the most amazing body to the drink, and it reads like a creamy ice cream.

Fruit Forward Snacks

Fruit forward snacks make for an easy snack that you don’t have to put much effort into. Here are a few examples:

Cantaloupe Spears + Creamy Cashew Dip (the fat and protein will keep you fuller, longer)
Homemade Dried Fruit Trail Mix (apricot, mango, cherry, nuts or seeds)
Mandarins + Pretzels + Cheese Stick or Dairy Free Cheese

Lunch Snack Idea: Draw a smiley face on a few clementines and pop them in your kiddo’s lunchbox. Sometimes, that little pop of smiley face joy can make a person’s day.

As a Salad Topping

Fruits, including orange fruits, pair so well with proteins. You can make a wide range of salads that include lots of colors, and therefore, lots of health benefits. You can choose in-season fruit, or even use something like jarred peaches if needed. Here are a few ideas.

Asian Salad

Asian chicken salads pair beautifully with mandarins and tangerines. The natural sweetness and juiciness from the fruit gives your salad a bright pop, as well as some freshness.

Salmon Salad

Mandarins, oranges, and even tangerines pair well with salmon (and other fish). You can cook your salmon with or without skin, shred, and place on top of a be of chopped romaine. Add citrus segments, pomegranate arils, quartered orange cherry tomatoes, and something crunchy (like croutons) for a magnificent meal.

Asia Inspired Meals

A lot of traditional recipes from Asia call for some kind of citrus. Whilst there are other cuisines that tap into orange fruits, there’s just something magical about the classic Asian sweet and sour combination.

I’m sure orange chicken comes to mind, but here are a a few more ideas to explore:

Sesame Orange Beef
Thai Chicken & Mango
Sour Orange Chicken (or any meat really)
Asian Grapefruit Salad

Cantaloupe Fruit Basket

If you have a creative eye and steady hand, carving baskets from cantaloupes may be your next fun weekend project.

You’ll need fruit carving knives, and some reference photos. Once you’ve got those, put on some relaxing music and make a cantaloupe basket. Once it’s complete, fill it with small seasonal fruits you enjoy.

Use as Part of a Marinade

The acid found in different orange fruits can help tenderize meats, in the same way lemon and yogurt can. This makes them an excellent ingredient for marinades (and sauces). Orange fruits pair well with chicken, pork, beef, duck, and even some types of fish.

If you’re a fan of lime, check out recipes for ceviche, a type of raw fish dish that’s marinated with lime and other citrus fruits. It’s popular in some countries in South America, as well as the tropics.

You can find a lot of marinade recipes online, and even tweak them to make them your own. I don’t suggest using grapefruits as part of your marinades, unless you really, really love the flavour.

Homemade Juice Popsicles

You can make popsicles at home from orange fruits and orange vegetables. If this is something you’d like to do often, I’d suggest looking into getting a juicer. I have several, and this is one of my fave brands (I think my model is a little different from this I linked).

Some fruits will be better due to their natural juiciness (oranges, tangerines, etc.). Several vegetables including carrots and beets are also great for juicing.

Other fruits don’t work well as juices, but make a fantastic puree (mango, peach, apricot, nectarine, etc.).

To make popsicles, transfer your juices to either an instant popsicle maker or popsicle molds. I prefer silicone molds since it’s much easier to eject the popsicles once they’re frozen.

You can also make your popsicles from a blend of juices, and it looks stunning if you use an instant popsicle maker. I will warn you, at least with the older instant popsicle makers, they leak the blue gel stuff after a year or two. I had this happen and guess what, STILL love the product because it’s just that awesome.

Chocolate Orange Segments

Did you ever eat chocolate covered oranges as a kid? I didn’t, but I hear they’re pretty popular. To make them at home, you’ll want to supreme an orange (look up a how to video if you’ve never done that before).

Once you have the segments, place them on a baking tray lined with parchment paper. Pop the whole tray in your freezer and let the segments get at least half frozen.

When the oranges are almost ready, melt chocolate. Then dunk semi-frozen oranges in the chocolate and because the oranges are so cold, the chocolate will set on impact.

Store leftovers in the freezer so the orange segments don’t release their juices and get weird (been there, done that).

Make Peach Pies

Peaches have a gorgeous flavor, stunning color, and make amazing pies. Nectarines do as well. If you’re a fan of mixed fruits, add berries to your pie. There are loads of pie recipes online, and I’m sure you can find one of interest. Personally, I plan to add a little saffron to my next peach pie just for the sake of it. Happy baking!

Candied Kumquats

Since there’s very little natural sweetness to be found in kumquats, candy them (unless you love foods like WarHeads and super sour candies). To candy, boil kumquat slices in a mixture of water and sugar. Keep them submerged for several minutes, then turn the heat off. Place your kumquats on parchment paper to cool and dry.

Note: you don’t need to peel kumquats since the peel is edible. Just be sure to wash well and dry before slicing.

Make Homemade Jam

Before making a jam or marmalade with your orange fruits, taste the fruit. Different varieties will require a different amount of added sugar.

If you don’t love sour and tart foods, peaches, mangoes, and nectarines will make the best jams for you. If you don’t mind a decent amount of sugar, an orange marmalade may be just what you need in your life.

Use Oranges to Freshen up Your Space

Mulling spices with orange slices on the stove top will fill your home with an amazing fragrance. Plus, this is a lot less toxic than perfumes and chemical-based air sprays.

I always tell people with fragrance allergies, chemical allergies and sensitivities, or a corn allergy to give this a try. The results are fantastic.

A Few More Ways to Enjoy Your Orange Fruits

Cocktails or Mocktails
Swap a lemon or lime for an orange or even kumquat
Hedgehog Mangoes
Pair with yuzu (a type of Japanese citrus that has floral notes)
Melon Balls on a Stick (fun for little kids)
Orange Juice Waffles (swap some or all of the milk in your waffle recipe for orange juice)
Homemade Orange Frozen Yogurt (ice cream style or yogurt pop style)

List of Orange Vegetables

Whilst there are less orange vegetables when compared to orange fruits, I sure hope this orange vegetables list fills you with inspiration.

Acorn Squash (some have an orange flesh whilst others have a yellow flesh)
Butternut Squash
Carrots (you can make a chimichurri sauce or pesto with the leaves)
Habanero Peppers (if you’re not a fan of heat, look up habanada peppers)
Hubbard Squash (has a blue/green/gray skin with an orange-yellow flesh)
Kabocha Squash (a type of winter squash)
Orange Beets (the leaves are edible, I like to juice them)
Orange Bell Pepper
Orange Cauliflower (sometimes called cheddar cauliflower)
Pumpkin
Sweet Potato (sometimes called a yam)
Turmeric

Delicious Ways to Use Orange Vegetables

Cooking with orange vegetables can be such a joy. You can also bake with some of them as well. Here are plenty of ideas to get you started:

Use Shredded Carrots in Sweet & Savory Applications

Shredded carrots can be used as a way to easily boost the nutrition of cooked dinners. You can add the shreds to meaty sauces and much more.

Shredded carrots can also be used in cakes, pancakes, and even muffins. I like to sometimes combine shredded carrots and shredded apples in baked goods

Orange Pepper Pizza

If you love a good slice, make a pizza at home featuring orange bell peppers and other toppings you love. You can add peppers to a meat lover’s pizza, veggie pizza, Hawaiian pizza, and everything else in between.

Hummus

There are several vegetables that would pair well in a hummus recipe including steamed carrots, steamed beets, and oven roasted butternut squash. You’ll want to cook the vegetables before adding them to a hummus, unless you plan to use them as a garnish.

Plant Based Meat Alternative

Carrots are a prime example of a vegetable that can make really cool vegan dishes and serve as a plant based meat alternative. Will it scream “I am meat, hear me roar”? No, of course not.

However, you can build some meaty flavours and develop a fantastic texture that has you forgetting that you’re eating veggies. This section of my meat substitutions article has more creative ways you can use vegetables in place of meat.

Homemade Condiments & Sauces

Making sauces at home can be a lot of fun. All you need is a blender, good ideas, and a pot. Well, a knife, cutting board, and vegetable peeler as well. Here are a few sauce and condiment ideas:

Ginger Carrot Soy Sauce
Carrot and Beet Ketchup
Squash Ketchup
Bell Pepper Pasta Sauce
Pumpkin Pasta Sauce

Vegetable Soups

Winter squashes are a great canvas for soup creations. Butternut squash soup, pumpkin soup, and acorn squash soup are all fantastic choices. You can look up recipes online.

Soups with squashes tend to be more creamy. If you’re not a fan, you can make a soup with diced vegetables and beans which is incredibly tasty. Know that there are millions of soup recipes online you can follow.

A Few More Ways to Enjoy Your Orange Vegetables

Candied Sweet Potatoes (with or without marshmallows)
Carrot Juice Pancakes or Waffles (replace some or all of the milk with carrot juice)
Rainbow Tacos (use carrots and other veg to make a slaw or toppings)
Spicy Rice (add diced orange bell peppers and orange habanero pepper)
Stuffed Bell Peppers (boost the aroma by adding onions to your stuffing mix)
Use Your Orange Vegetables in Stir-Fries

Miscellaneous Orange Ingredients

Here’s a list of orange foods that aren’t fruits and vegetables that you’ll find in the produce section of the grocery store.

Candy Corn (it’s a stretch, but there is that orange bit)
Edible Flowers (not all edible flowers are orange, but some varieties are, use on cakes to elevate the appearance)
Select Varieties of Cheese and Dairy Free Cheese
Chanterelle Mushrooms (they don’t scream orange, but have an orange tint for sure)
Lobster Mushrooms (a mix of red and orange)
Orange Pasta (usually made from sweet potatoes)
Orange Zest (this is the zester I like)
Red Lentils (they go by the name red, but they really are an orange color)
Salmon (select varieties such as Chinook)
Salmon Roe
Trout

Orange Foods Recipes

Many people enjoy using orange ingredients in their food, and for good reason. Orange fruits and vegetables have great flavor, and starchy orange vegetables can provide a range of texture as well. Here are some gluten free, dairy free, egg free, allergy friendly recipes I have available. Many of these dishes are recipes my family has been over the moon happy with.

Savory Orange Recipes

Orange Desserts

If you’re looking for a delicious treat that has an orange color, these recipes are all a great starting point.

AIP Paleo Pumpkin Cookies (grain free, vegan, top 14 free)
Vegan Pumpkin Bread (gluten free, egg free, top 9 free)
Carrot Cake Waffles (gluten free, vegan, low histamine)
Baked Pumpkin Donuts
Carrot Oatmeal Cookies (gluten free, vegan, top 9 free)
Dairy Free Peach Buttercream Frosting (vegan, top 14 free)
Peach Thumbprint Cookies
Peach & Nectarine Ice Cream (dairy free, egg free, vegan, truly corn free)
Pumpkin Pie Recipe (top 9 free, gluten free, egg free, vegan)
Pumpkin Pie Cheesecake
Paleo Cashew Pumpkin Pudding (great if you’re not a fan of baking)
Pumpkin Snickerdoodle Cookies
Sweet Potato Frosting (refined sugar free)
Sweet Potato Pie

Don’t forget to have fun with your food and explore new flavors & cooking techniques. I once made butternut squash ice cream just for the fun of it. Whilst it’s kind of weird, it’s also very delicious. Especially with a little bacon on top.

Health Benefits of Orange Foods

Health Benefits of Orange Fruits

Orange fruits offer a range of minerals and vitamins that can improve your overall health and wellness. In addition to that, orange fruits are known to help support immunity due to their high Vitamin C content.

If that’s not enough, orange fruits also have fiber which aides in digestion, but can also prevent high blood sugar spikes when consuming fruit.

Like orange vegetables, you’ll also be consuming a healthy dose of antioxidants (such as beta-carotene), which can prevent free radicals from damaging your cells. Now, you will need to eat said fruits as part of a well balanced diet, but know that eating a range of colors is so good for you.

For more information on the health benefits of orange fruits, check out this great article.

Health Benefits of Orange Vegetables

Orange veggies carry a lot of fantastic health benefits. They’re a fantastic source of nutrients including Vitamin A, Vitamin C, Vitamin K, and potassium.

Studies have shown that orange vegetables can help reduce cancer risk due to their antioxidant content. The potassium content in orange vegetables can help balance the salt to potassium ratio, which can help lower blood pressure in individuals with high sodium intake.

Carotenoids are partially responsible for the orange colors in these lovely vegetables, and they can also help maintain eye health.

There’s evidence that supports a simple claim: including orange vegetables in your diet is good for your immune system and overall health. Said vegetables can also help reduce inflammation when part of a well rounded diet.

For more information check out this great article on the health benefits of red and orange foods.

Are the seeds in orange fruits edible?

The seeds in orange fruits aren’t edible like how pumpkin seeds are edible. However, you can eat them without getting sick or causing harm (kind of like when you accidentally eat an apple seed or watermelon seed).

Orange seeds are bitter, and they aren’t the sort of thing you’d harvest, wash, roast, and snack on (which is what you do with pumpkin seeds). Just know that no harm will come to you if you accidentally eat one.

Are orange fruits low in calories?

Generally speaking, no, orange fruits aren’t considered a low calorie food. If you need low calorie options, you’ll want to stick with orange vegetables instead.

Vegetables are naturally lower in calories since they don’t contain the same sugars as fruit.

Now, if we were comparing this to a milkshake, sure, they’re low in calories by comparison. However, if your goal is to loose weight and make loads of positive changes to your health, start with vegetables.

What’s a good way to cook orange vegetables for adults that don’t like veggies?

Personally, I always find that if I sweeten the deal a little (literally), children and adults love the veggies on offer. Here’s a good recipe that shows this in action.

Another great way to incorporate vegetables without them being a big deal is to small dice them or shred them, then mix them into a meatball (or meatloaf, etc.). Here’s a recipe that shows you this technique.

You can also add vegetables to smoothies (start with small amounts and work your way up), or add them to pasta sauces. Sauces are great because the flavor is generally masked, as well as the sight.

Finally, explore cooking methods you know said adults enjoy. If they love grilled foods, make grilled veggies. If they love lasagna, shred some veg and add it to your lasagna sauce.

In case you have adults in your life that are very texture averse, start with vegetable powders, which can be mixed into just about anything.