There is something wonderfully cheerful about orange food.
A basket of freshly lifted carrots, their roots still carrying a little garden soil. A cluster of golden tomatoes ripening in the greenhouse. A pumpkin sitting proudly among the fading leaves of autumn, or great wedges of butternut squash roasting in the oven with garlic and rosemary.
Orange is not a colour that slips quietly into the background.
It brings warmth to the vegetable garden, colour to the kitchen and a welcome brightness to our plates, particularly as the days begin to shorten.
And there is more to these beautiful fruits and vegetables than their appearance.
Many contain naturally occurring plant pigments called carotenoids, including beta-carotene, which our bodies can convert into vitamin A.
But before we start declaring carrots miraculous, pumpkins medicinal and sweet potatoes the answer to every imaginable health concern, there is something worth remembering.
No single fruit or vegetable can provide everything we need.
Different plants contain different combinations of vitamins, minerals, fibre and other naturally occurring compounds. Eating a variety of them is far more useful than searching for one supposed superfood.
And for those of us who enjoy growing our own food, there is an additional pleasure.
We can choose what goes on our plates long before it reaches the kitchen.
We can sow it, grow it, harvest it and enjoy it at its freshest.
So, from familiar carrots to rather more ambitious apricots, let’s explore the orange fruits and vegetables worth making room for in the British garden.
Why Are Some Fruits and Vegetables Orange?
Much of the orange colouring found in fruits and vegetables comes from a group of natural pigments known as carotenoids.
These pigments help plants capture and manage light and contribute to the colours of many flowers, fruits and roots.
One of the best-known carotenoids is beta-carotene.
It is found in foods including carrots, sweet potatoes, pumpkins and many winter squashes.
The body can convert beta-carotene into vitamin A, which contributes to normal vision, immune function and the maintenance of healthy skin.
Other carotenoids include alpha-carotene, lutein, zeaxanthin and beta-cryptoxanthin.
Different plants contain different combinations of these compounds.
Not every orange food is particularly rich in beta-carotene, however, and colour alone is not a reliable measure of nutritional value.
Oranges, for example, are especially valued as a source of vitamin C, while the golden-orange colour of turmeric comes largely from curcuminoid pigments rather than carotenoids.
This is one reason variety matters.
A colourful plate is not a guarantee of perfect nutrition, but including a wide range of vegetables and fruits is a sensible and enjoyable approach to eating well.
And growing them is considerably more interesting than simply reading their nutritional labels.
Carrots – Daucus carota subsp. sativus
<italic>The dependable favourite of the kitchen garden.</italic>
Carrots seem the obvious place to begin.
They are so closely associated with orange that it is easy to forget they also come in purple, yellow, red and white.
The familiar orange carrot is particularly rich in beta-carotene and also provides dietary fibre.
It is one of the most versatile crops we can grow, equally at home in summer salads, winter stews and Sunday roasts.
And there is a particular satisfaction in pulling a carrot from the soil.
Even when it turns out to have three legs and a rather unfortunate resemblance to a pair of trousers.
Sow It
Carrots are best sown directly into their final growing position because their developing taproots do not respond well to disturbance.
Begin sowing suitable varieties in spring, once the soil is workable, and continue with smaller sowings into summer.
Sow thinly in shallow drills, approximately 1cm deep.
Choose an open, sunny position with reasonably fine, stone-free soil.
If your garden has heavy clay or particularly stony ground, shorter-rooted varieties may be more successful.
Carrots can also grow well in deep containers.
Grow It
Keep the soil consistently moist during germination.
Once established, water during prolonged dry spells rather than little and often.
Carrot root fly is one of the main problems affecting British crops.
The female flies lay eggs near the plants, and the larvae tunnel into the roots.
Fine insect-proof mesh, fitted securely before the flies become active, is one of the most reliable forms of protection.
Avoid unnecessary thinning where possible, and remove unwanted seedlings carefully.
Feast
Carrots are delicious raw, steamed, roasted or added to soups.
Try roasting them with olive oil, thyme and a little honey until their edges begin to caramelise.
Young carrot tops can also be eaten when healthy and properly washed.
Their flavour is quite strong, but a small handful can make an interesting addition to pesto or herb sauces.
Not everything green and leafy needs to go straight onto the compost heap.
Pumpkins – Cucurbita Species
<italic>The glorious giants of the autumn harvest.</italic>
Few crops capture the changing seasons quite like pumpkins.
Their broad leaves and wandering stems dominate the summer vegetable garden, while their colourful fruits seem to announce the arrival of autumn.
Although we commonly call pumpkins vegetables, botanically they are fruits.
The name pumpkin is used for several species within the genus Cucurbita, including Cucurbita pepo and Cucurbita maxima.
Many culinary varieties have richly coloured orange flesh containing carotenoids, including beta-carotene.
But pumpkins are not all alike.
Some are grown primarily for carving, while others are selected for their sweet, dense flesh.
For cooking, choose a variety recommended for its eating qualities.
Sow It
Sow pumpkin seeds indoors during late April or early May.
Use individual pots filled with peat-free seed compost and keep them somewhere warm.
Plant outside once the risk of frost has passed, usually towards the end of May or in early June, depending on local conditions.
Grow It
Pumpkins need fertile soil, sunshine and plenty of space.
A vigorous trailing variety can travel several metres across the garden.
Give plants consistent moisture during dry weather, particularly while fruits are developing.
Mulching can help conserve soil moisture.
Allow fruits to mature fully before harvesting, and lift them before damaging frosts arrive.
Suitable mature varieties can be cured and stored for several months, although keeping qualities vary.
Feast
Roast pumpkin with garlic, rosemary and olive oil.
Blend it into warming soups, add it to curries or stir roasted pieces through risotto.
The seeds of known edible varieties can also be cleaned and roasted.
And if you grow a particularly enormous pumpkin, remember that you do not have to turn the entire thing into soup.
Your freezer may have other plans.
Butternut Squash – Cucurbita moschata
<italic>A little stored sunshine for the winter kitchen.</italic>
Butternut squash is one of those vegetables that seems perfectly designed for autumn.
Its pale skin conceals rich golden-orange flesh, which becomes beautifully sweet when roasted.
It contains carotenoids, including beta-carotene, alongside fibre and other nutrients.
One of its greatest advantages is its keeping quality.
A properly matured and cured butternut can remain useful long after the summer vegetable garden has finished producing.
Sow It
Start seeds indoors in late April or early May.
Butternut squashes need a relatively long, warm growing season, so choose early-maturing varieties suited to British conditions.
Grow It
Plant into fertile, well-drained soil in a sunny, sheltered position.
Water consistently during dry spells.
Butternut plants can be vigorous, so allow plenty of growing space.
Some smaller-fruited varieties can be trained over sturdy supports, although developing fruits may need additional support.
In cooler parts of Britain, a sheltered microclimate or growing under cover can improve the chances of a successful harvest.
Feast
Cut butternut squash into wedges and roast with thyme and garlic.
Add it to soups, curries, pasta dishes and risottos.
It is also delicious mashed with butter and black pepper.
Roasted squash can be refrigerated promptly and used over the following few days, or frozen for longer storage.
A little preparation can turn one squash into several very different meals.
Orange Tomatoes – Solanum lycopersicum
<italic>Summer sunshine in a single bite.</italic>
Tomatoes are not always red.
There are yellow, green, purple, dark-skinned and beautifully orange varieties, each offering different flavours and textures.
Orange tomatoes contain various carotenoids, although their precise composition depends on the variety.
Some orange varieties contain relatively high amounts of beta-carotene, while others have different pigment profiles.
They also provide nutrients including vitamin C and potassium.
But the greatest pleasure of growing unusual tomatoes is discovering their flavour.
Some are sweet and delicate.
Others are rich, tangy and wonderfully aromatic.
And a bowl containing several different colours is one of the loveliest sights on a summer kitchen table.
Sow It
Sow tomato seeds indoors from late winter into early spring, depending on whether they will be grown in a greenhouse or outdoors.
For many British gardeners, March is a practical month to begin.
Provide warmth for germination and plenty of light once seedlings appear.
Grow It
Choose varieties suited to your growing conditions.
Some tomatoes perform best under glass, while others can crop successfully outdoors in sunny, sheltered positions.
Water consistently and use a suitable tomato feed once fruits begin developing.
Tall cordon varieties need supporting and usually require regular removal of sideshoots.
Bush varieties generally need less pruning.
Feast
Combine orange tomatoes with red and yellow varieties.
Add torn basil, a little olive oil and freshly ground black pepper.
Serve with good bread.
Sometimes the simplest summer lunch is also the best.
If you have a glut, roast the tomatoes or turn them into sauce for freezing.
Orange Sweet Peppers – Capsicum annuum
<italic>Sweet, crisp and wonderfully colourful.</italic>
Sweet peppers are among the most attractive crops to grow under glass.
Their fruits often begin green before ripening to red, yellow, orange or another colour, depending on the variety.
Orange peppers are a useful source of vitamin C and contain a range of plant pigments.
They are also wonderfully versatile in the kitchen.
Raw, they are crisp and refreshing.
Roasted, they become soft, sweet and richly flavoured.
Sow It
Peppers need a long growing season, so begin sowing indoors during late winter or early spring.
Germination is most reliable with warmth, often around 21–25°C.
Grow It
In Britain, peppers generally perform best in a greenhouse, polytunnel or another warm, sheltered position.
They can also be grown in large pots.
Provide consistent watering and suitable feeding during fruit development.
Be patient as the fruits ripen.
A pepper that remains green for weeks may suddenly begin changing colour once conditions are favourable.
Feast
Slice orange peppers into salads or add them to stir-fries.
Roast them until their skins blister, then peel and serve with olive oil and herbs.
They are also delicious stuffed with rice, vegetables and cheese.
Roasted peppers can be frozen for later use.
Orange Chillies – Capsicum Species
<italic>A little warmth, and occasionally rather more than expected.</italic>
Chillies belong to the same genus as sweet peppers.
They come in an extraordinary variety of shapes, colours and levels of heat.
Orange-fruited varieties can be particularly attractive, especially when grown in pots.
Their heat comes from compounds known as capsaicinoids, particularly capsaicin.
The orange colouring comes from pigments that develop as the fruits mature.
Sow It
Chillies generally benefit from early sowing because they need a long, warm growing season.
Some varieties germinate quickly, while others require more patience and higher temperatures.
Follow the guidance supplied with your chosen seed.
Grow It
Grow chillies somewhere warm and bright.
A greenhouse or sunny windowsill can be particularly useful.
Many varieties perform well in containers.
Water according to the needs of the plant and growing conditions, avoiding prolonged waterlogging.
With sufficient warmth and light, plants may continue producing fruits well into autumn.
Feast
Use fresh chillies in curries, stir-fries and sauces.
Freeze surplus fruits or dry suitable varieties using safe food-preservation methods.
If you are experimenting with a new variety, taste a very small amount first.
Some chillies are considerably more enthusiastic than their appearance suggests.
Sweet Potatoes – Ipomoea batatas
<italic>An adventurous crop for the warmer corners of the garden.</italic>
Despite their name, sweet potatoes are not closely related to ordinary potatoes.
They belong to the bindweed family, Convolvulaceae.
Orange-fleshed varieties are often rich in beta-carotene and also provide fibre and potassium.
They are an interesting crop for British gardeners, although they require considerably more warmth than ordinary potatoes.
Sow It
Sweet potatoes are usually grown from young rooted shoots known as slips rather than from botanical seed.
Purchase slips from a reputable supplier, ideally varieties selected for growing in cooler climates.
Grow It
Sweet potatoes need a long, warm growing season.
In Britain, a greenhouse, polytunnel or particularly sheltered position can improve results.
They can also be grown in large containers.
Plant only when conditions are sufficiently warm and the risk of frost has passed.
The plants produce attractive trailing growth, but a successful crop of tuberous roots depends on adequate warmth and time.
Feast
Bake sweet potatoes whole, roast them as wedges or mash them with herbs.
They are excellent in soups and curries.
Their natural sweetness also works well with warming spices.
Apricots – Prunus armeniaca
<italic>A little orchard luxury.</italic>
A properly ripe apricot is a wonderful thing.
Soft, fragrant and beautifully coloured, it is quite different from the firm fruits often sold before they have fully ripened.
Apricots contain carotenoids, fibre and potassium, alongside other nutrients.
They are not the easiest fruit to grow in Britain, but in the right position they can be remarkably rewarding.
Grow It
Apricots prefer warmth and shelter.
A sunny south-facing wall can provide a favourable microclimate.
Fan-trained trees are particularly useful where space is limited.
The main difficulty is their early flowering.
Blossom can be damaged by late frosts, reducing the harvest.
Flowers may need temporary protection during cold weather, while ensuring pollinating insects can still reach them when conditions are suitable.
Feast
Eat ripe apricots fresh whenever possible.
They are also delicious baked, poached or turned into compote.
A generous harvest can be made into jam using a reliable recipe.
Peaches – Prunus persica
<italic>The taste of a warm summer afternoon.</italic>
Peaches are another fruit that can be grown successfully in Britain with suitable care.
Their flesh contains water, fibre, vitamin C and various plant compounds, including carotenoids.
Some varieties have golden-orange flesh, while others are pale or white.
For gardeners with a sunny wall or greenhouse, peaches can be a particularly rewarding choice.
Grow It
Peaches appreciate a warm, sheltered position.
Training a tree against a south-facing wall can help encourage ripening.
They flower early, so blossom may need protection from frost.
Peach leaf curl is a common fungal disease in Britain.
Protecting trees from winter and early-spring rainfall, particularly while buds are developing, can help reduce infection.
Growing under cover can therefore be useful.
Feast
A perfectly ripe peach needs very little attention.
Eat it fresh, preferably somewhere that doesn’t mind a little juice.
Peaches are also delicious grilled, poached or added to summer salads.
Oranges and Mandarins – Citrus Species and Hybrids
<italic>A touch of the Mediterranean, even in a British garden.</italic>
Oranges and mandarins are perhaps the most familiar orange fruits of all.
They are particularly associated with vitamin C and also provide fibre and other plant compounds.
Although citrus trees are not generally suitable for year-round outdoor growing in most British gardens, they can be grown successfully in containers with appropriate winter protection.
Grow It
Citrus trees need plenty of light and suitable temperatures.
Many can spend the warmer months outdoors in a sunny, sheltered position.
During winter, they usually require bright, frost-free accommodation, although exact temperature requirements vary by type.
Good drainage is essential.
Use a suitable citrus growing medium and feed according to the plant’s seasonal needs.
Home-grown citrus may not produce enormous quantities of fruit.
But watching a small green fruit gradually swell and change colour is an extraordinary pleasure.
Feast
Enjoy oranges and mandarins fresh.
Add segments to salads or use their juice in dressings and puddings.
The zest is wonderfully aromatic and useful in baking.
Wash fruit thoroughly before using the peel, and choose fruit suitable for zesting.
Orange-Fleshed Melons – Cucumis melo
<italic>A summer treat for gardeners with warmth to spare.</italic>
Orange-fleshed melons are sweet, fragrant and full of summer flavour.
They contain a high proportion of water alongside vitamin C and carotenoids.
They are not the easiest crop for the average British summer, but gardeners with greenhouses or polytunnels may find them worth trying.
Sow It
Sow melon seeds indoors during spring.
Provide warmth for germination and avoid planting outside until conditions are suitable.
Grow It
Melons need warmth, sunshine and a long growing season.
They generally perform best under cover in Britain.
Provide consistent moisture while plants are actively growing, but avoid waterlogged conditions.
Pollination may require attention where insect access is limited.
Some varieties benefit from training and careful fruit management.
Feast
A ripe melon is best enjoyed simply.
Chill it, slice it and serve.
There is little need to improve on something that already tastes of summer.
Turmeric and Ginger: Colour, Flavour and a Little Botanical Curiosity
Turmeric and ginger often appear alongside orange foods, although they are rather different from the fruits and vegetables already discussed.
Both belong to the ginger family, Zingiberaceae.
Their edible parts are rhizomes, which are modified underground stems.
Turmeric – Curcuma longa
Turmeric is valued for its vivid yellow-orange colour and earthy flavour.
Its colouring comes primarily from curcuminoids, including curcumin.
It is widely used in curries, rice dishes and spice blends.
Ginger – Zingiber officinale
Ginger is prized for its warm, aromatic flavour.
Its characteristic pungency comes from compounds including gingerols and related substances.
Unlike turmeric, ginger is not necessarily orange, and it does not belong among carotenoid-rich orange foods simply because the two plants are related.
Can You Grow Them in Britain?
Both require warmth and a long growing season.
They can be grown experimentally in containers in a warm greenhouse or conservatory.
Start with healthy rhizomes suitable for cultivation.
Keep plants warm and provide consistent moisture without waterlogging.
In Britain, producing substantial rhizomes can be challenging, but the plants themselves are fascinating to grow.
A Word About Health Claims
Turmeric and ginger have been used in cooking and traditional practices for centuries.
Researchers have investigated compounds found in both plants, but this does not mean ordinary culinary quantities can cure inflammation, detoxify the body or treat medical conditions.
They are best enjoyed as flavourful ingredients within a varied diet.
And they are very good at that.
Planning Your Own Orange Kitchen Garden
You do not need an enormous allotment to grow an interesting collection of orange crops.
The best approach is to choose plants suited to your available space and growing conditions.
For a small garden, carrots and orange tomatoes make an excellent starting point.
If you have a greenhouse, add an orange sweet pepper or chilli plant.
Where space allows, a pumpkin or butternut squash can provide a generous autumn harvest.
And if you enjoy a challenge, there are always apricots, peaches or sweet potatoes to experiment with.
A Simple Orange Growing Calendar for the UK
| Season | What to sow, grow or harvest |
|---|---|
| Late winter | Sow peppers, chillies and suitable early tomatoes indoors |
| Spring | Sow carrots; start pumpkins, squash and melons under cover |
| Late spring | Plant out tender crops after frost risk has passed |
| Summer | Harvest carrots, tomatoes, peppers and early fruits as they ripen |
| Early autumn | Harvest mature pumpkins, squash and sweet potatoes |
| Autumn and winter | Enjoy stored squash, frozen summer produce and preserved harvests |
Exact timings will vary with the weather, variety and growing conditions.
The beauty of gardening is that no two seasons are ever quite the same.
What to Do with an Orange Harvest
Late summer and autumn can bring an impressive amount of colour into the kitchen.
A few carrots are easily used.
A basket of tomatoes presents no great difficulty.
But when the pumpkins are ready, the peppers are ripening and the freezer is already full of courgettes, a little planning becomes useful.
Roast and Freeze
Peppers can be roasted and frozen for later use.
Tomatoes can be cooked into sauces and frozen in convenient portions.
Cooked pumpkin and squash can also be frozen for soups, stews and other dishes.
Store Suitable Crops
Many mature winter squashes can be cured and stored under appropriate conditions.
Some carrot varieties can be stored successfully, although methods and keeping qualities vary.
Only store healthy, undamaged produce.
Make Preserves
Apricots and peaches can be turned into jams and compotes using reliable recipes.
Chillies can be frozen or dried appropriately.
Preserving is a lovely way to extend the enjoyment of a harvest, but safe methods matter.
Follow tested recipes when making shelf-stable preserves.
Enjoy the Fresh Harvest
Perhaps most importantly, eat plenty of what you grow while it is fresh.
There is little point in spending months tending a vegetable garden only to become so determined to preserve everything that you forget to enjoy the harvest itself.
Some things are best eaten now.
A ripe peach.
A handful of cherry tomatoes.
A freshly lifted carrot, washed and eaten while still crisp.
These are the moments that make growing food worthwhile.
Three Simple Ways to Feast on Orange
Roasted Orange Vegetables with Rosemary
A lovely autumn dish that makes use of several orange crops at once.
Ingredients
- 3 carrots
- 400g butternut squash
- 1 orange sweet pepper
- 2 tablespoons olive oil
- 2 garlic cloves
- 2 sprigs fresh rosemary
- Salt and black pepper
Method
Preheat the oven to 200°C, or 180°C fan.
Peel the squash if necessary and remove the seeds.
Cut the vegetables into reasonably even pieces, making the carrots slightly smaller if they are particularly firm.
Toss with olive oil, garlic, rosemary and seasoning.
Spread on a roasting tray.
Roast for approximately 30–40 minutes, turning occasionally, until the vegetables are tender and lightly caramelised.
Serve with roast chicken, lentils or a simple grain salad.
Golden Tomato and Orange Pepper Sauce
A colourful sauce for pasta, vegetables or homemade pizza.
Ingredients
- 500g ripe orange tomatoes
- 2 orange sweet peppers
- 1 onion
- 2 garlic cloves
- 2 tablespoons olive oil
- A handful of fresh basil
- Salt and black pepper
Method
Chop the tomatoes, peppers and onion.
Heat the olive oil in a saucepan and gently soften the onion.
Add the garlic and cook briefly.
Stir in the peppers and tomatoes.
Simmer for approximately 25–30 minutes, until the vegetables are soft and the sauce has thickened.
Add torn basil and season to taste.
Blend if you prefer a smooth sauce.
Serve immediately or cool promptly and freeze in suitable portions.
Carrot, Ginger and Orange Soup
A bright, warming soup for colder days.
Ingredients
- 600g carrots
- 1 onion
- 1 tablespoon grated fresh ginger
- 1 tablespoon olive oil
- 750ml vegetable stock
- Juice of half an orange
- Black pepper
Method
Heat the olive oil in a saucepan.
Add the chopped onion and cook gently until softened.
Stir in the ginger.
Add the chopped carrots and vegetable stock.
Simmer for approximately 20–25 minutes, until the carrots are tender.
Blend until smooth.
Stir in the orange juice and season to taste.
Serve with crusty bread.
The orange juice adds a lovely freshness without overwhelming the carrots.
Eat the Rainbow, But Grow It Too
There is a great deal of nutritional advice telling us to eat more colourful fruit and vegetables.
And there is good reason behind it.
Different plants provide different combinations of fibre, vitamins, minerals and naturally occurring compounds.
Eating a varied selection helps us enjoy a broader range of nutrients.
But orange food does not need to be surrounded by extraordinary promises.
Carrots do not need to transform our eyesight.
Pumpkins do not need to cure our ailments.
And a bowl of butternut squash soup does not need to detoxify anything.
It can simply be a delicious bowl of soup.
For those of us who grow our own food, there is something more meaningful to enjoy.
The first carrot seedlings emerging in spring.
The scent of tomato leaves in a warm greenhouse.
The quiet satisfaction of watching a pepper change colour.
The enormous leaves of a pumpkin plant spreading across the soil, and the moment you discover a beautiful orange fruit growing beneath them.
These are pleasures that begin long before the food reaches our plates.
They connect us with the seasons, encourage us to try unfamiliar varieties and remind us how much enjoyment can come from something as ordinary as a vegetable.
And when the harvest finally arrives, we get to enjoy the best part.
Cooking it, sharing it and sitting down to eat something we have grown ourselves.
Because the real joy of orange food is not the promise of miraculous health benefits. It is the colour in the garden, the flavour in the kitchen and the satisfaction of knowing exactly where your next meal began.
Sow it. Grow it. And feast on it.
Further Reading: Why You Should Eat More Purple, Why Eating Green Is Good For You, Eat the Rainbow: The Power of Red, Grow Your Own: Best Fruits for Your Garden, The Importance of Growing Your Own Food
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