Creating a colorful life with the color ORANGE!


Simply Well with Holly Niles


As a certified Food & Spirit practitioner, I see the power of color in our food and in our life.  Colorful pigments in food plants make us feel better by supporting our internal body and overall health.  These pigments are called phytonutrients and come in a rainbow of colors with a variety of health benefits. Beyond food, color can impact our life in other ways. This week we will set our sights on ORANGE. ORANGE foods contain several healing compounds:

Carotenoids which are a group of nutrients that are anti-cancer and skin protective.  Part of this group is Beta-carotene which is a substance our body uses to make Vitamin A. Great sources for these nutrients are carrots, pumpkin and sweet potato.

Another well researched compound is Curcumenoid. Research shows that this substance that comes from Turmeric root offers powerful immune support, reduces inflammation, provides cardiovascular and brain protection.

ORANGE can also represent creativity, partnerships and fluid emotions.


Simply Easy Tip: 

Start this week by adding 1 ORANGE vegetable and 1 ORANGE fruit; experiment with something new that you haven’t had before.

How do you feel about the color ORANGE? What comes to mind when you think about the color ORANGE and do you notice it in your life, your clothes or home decor?


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Simply Delicious: Creamy Roasted Pumpkin Soup


4 tablespoons olive oil, divided
One 4-pound sugar pie pumpkin
1 large yellow onion, chopped
4 large or 6 medium garlic cloves, pressed or minced
½ teaspoon sea salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
⅛ teaspoon cloves
Tiny dash cayenne pepper (optional, if you like spice)
Freshly ground black pepper
4 cups (32 ounces) vegetable broth
½ cup full fat coconut milk, non-dairy milk or heavy cream
2 tablespoons maple syrup or honey
¼ cup pepitas (green pumpkin seeds)


Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like—see note—but you won’t need them for this recipe).

Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to meld.

While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.

Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an emulsion blender to blend this soup in the pot or a blender-which yields the creamiest results—working in batches, transfer the contents pan to a blender. Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches. Taste and adjust if necessary

Ladle soup into individual bowls. Sprinkle pepitas over the soup and serve.


Adapted from:



Simply Well newsletter #101: Creating a colorful life with the color orange PRINTOUT (pdf)