In our last post, we told you how brilliant cauliflower, sunflower seeds, raspberries and strawberries are(Click 'Read More' at the end). Today, let's boost some color in your daily diet...
在第二輯的推送中，我們介紹了花菜、葵花籽、紅莓和草莓有多棒（點擊"原文連結"可查看上期推送），那今天我們會把四種顏色各一的蔬菜水果放到你的食譜裡去。
There's a reason Pure & Whole loves black beans—they're packed with protein and iron, plus crucial minerals like copper, manganese, thiamine, phosphorus, and magnesium. One cooked cup provides 64 percent of the DV of folic acid, which is a crucial nutrient to consume during child-bearing age to keep your potential baby health. Add them to a salad, have in a soup, or blend into a dip. (Can you name the black bean dish below? Leave a comment below!)
素宿那麼愛黑豆是有原因的！它們富含蛋白質、鐵元素以及其他重要的礦物質比如銅元素、錳元素、維B1、磷元素以及鎂元素。一杯煮熟的黑豆可以提供每日所需64%的葉酸，這對於孕婦來說是很重要的一種營養物質。把它們加到沙拉裡，煮湯或者熬醬都很棒。（小互動環節：你知道下面含有黑豆的菜叫什麼嗎？留言告訴小編哦！）
Tomatoes' fiery red indicates they're full of the pigment-making nutrient lycopene, but the fruit also contains vitamins A, C, and K, folic acid, copper, potassium, beta-carotene, lutein, and biotin. Biotin is needed for normal cell function and primarily helps the body to metabolize and use the food we eat. Simply pop cherry tomatoes into your mouth or enjoy in a salad or homemade tomato sauce (We highly recommend our new Pesto Rosso, so good and is most importantly good for YOU). When not in season, a low-sodium canned variety (or sun-dried tomato if you prefer a stronger taste) can still be a healthy choice.
番茄的紅色說明它們富含茄紅素，其實它還含有維A、C、K以及葉酸、銅元素、鉀元素、Beta胡蘿蔔素，葉黃素以及生物素。生物素（VB6）可以維護細胞正常運作以及幫助身體代謝能量、消化食物。直接把櫻桃番茄當零食吃、放到沙拉裡或者做成醬都很不錯（推薦你試試看我們全新的羅索青醬，味道超級棒的同時也營養豐富）。番茄不當季的時候，可以選擇鈉含量比較低的番茄罐頭（如果你喜歡味道比較濃烈的，可以選擇番茄幹）。
Mushrooms 蘑菇Mushrooms aren't just for an omelet or topping on your pizza. They have a a killer nutritional package that includes copper, selenium, riboflavin, potassium, zinc, thiamine, manganese, choline, folate, and phosphorous, which works closely with calcium to help strengthen our bones. Have we mentioned that there're also mushrooms INSIDE our Almost Raw Lasagne?
蘑菇可不是只能用來做你的早餐蛋卷或者披薩的餡料。它們的營養成分非常的豐富，包括了銅，硒，核黃素，鉀，鋅，硫胺素，錳，膽鹼，葉酸，和磷，磷元素和鈣元素一起保護骨骼的健康。大家知不知道我們的新菜"生杏仁冷麵"裡也有蘑菇丁哦！這樣會使它有種彈牙的口感。
*Pure & Whole Almost Raw Lasagne 杏仁千層冷麵
Sweet potatoes are, of course, best known for being a great source of beta-carotene (hence the deep orange color), which may reduce the risk of developing certain types of cancer, decrease heart disease, protect against asthma, and slow down the aging process. But one medium sweet potato also provides over 100 percent of your daily needs for vitamin A, 37 percent for vitamin C, 16 percent for vitamin B6, 15 percent for potassium, and 28 percent for manganese. You'll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate in the bright veggie. Munch on our favorite Roasted Sweet Potato with Quinoa and Kale, your body will thank you.
紅薯以它超高含量的beta胡蘿蔔素而為人所知（所以它有誘人的橙色~），beta胡蘿蔔素可以抵抗癌症、心臟病、老年痴呆的風險，也幫助延緩衰老。除此之外，一個中等大小的紅薯可以提供你每日所需全部的維A、37%的維C、16%的維B6、15%的鉀元素以及28%的錳元素。它同樣含有一部分的鈣質、鐵質、鎂、磷、鋅、維E、維B1（硫胺素）、B2（核黃素）以及葉酸。