About Tomato Do you lose your appetite in summer? If you say yes, you should eat tomatoes. Tomatoes are soft fruits with a lot of juice and shiny skins that are eaten as vegetables either raw or cooked. As the common saying goes 「A tomato a day keeps the doctor away」, tomatoes are very nutritious. They are high in vitamin C, β-carotene, and potassium. They also have a good balance of sweetness, acidity, and savoriness.
夏天沒胃口嗎？如果是這樣的話，那你應該吃番茄！番茄是一種軟性水果，多汁且表皮油亮，可以生吃或煮熟後作為蔬菜食用。俗話說「一天一番茄，醫生遠離我」，番茄的營養相當豐富。它們富含維生素C、β-胡蘿蔔素和鉀，酸甜適中，口感鮮美。
Main Nutrients
– Vitamin C（維生素C）
– β-carotene（β-胡蘿蔔素）
– Potassium（鉀）
Lycopene (the pigment that produces the red color of tomatoes) is heat-resistant and easily soluble in oil. Cooking with oil is the best way to get the nutrients efficiently.
茄紅素（番茄紅色的色素）耐熱且易溶於油。用油烹飪是高效獲取營養的最佳方式。
Tips For Picking Out the Best Veggies
– Deep and consistent color（色澤深且均勻）
– Smooth and unwrinkled skin（表皮光滑無皺）
– Heavy for its size（ 體型偏大）
茄子
茄子可以說「eggplant」（美式英語）或「aubergine」（英式英語）。
茄子是一種茄科茄屬蔬菜，在台灣已有悠久的栽培歷史。
它有很多地方品種，可以跟任何菜餚做搭配，像是烤茄子、焗烤茄子和麻婆茄子等各種日式、西式和中式菜餚。
About Eggplant Eggplants are large vegetables with shiny dark purple skins and soft white flesh. Eggplants contain mostly water and they have the effect of lowering body temperature. Eggplants do not have a distinct flavor so they go well with any type of dish.
茄子是一種大型蔬菜，外皮呈現閃亮的深紫色，果肉柔軟呈現白色。它主要含有水分，具有降低體溫的功效。茄子沒有明顯的異味，因此可以跟任何類型的菜餚做搭配。
Main Nutrients
– Folate（葉酸）
– Fiber（膳食纖維）
– Choline（膽鹼）
Tips For Picking 0ut the Best Veggies
– Deep and consistent color（色澤深且均勻）
– Smooth and unwrinkled skin, no cracks（表皮光滑無皺，無裂紋）
– Heavy for its size（體型較大，重量較重）
– Make sure the cap of the eggplant looks fresh and green（確保茄子蒂頭看起來新鮮翠綠）
About Cucumber Do you love crunchy texture? Cucumbers are long vegetables with dark green skin and light green flesh that is usually eaten raw. Cucumber is 95% water, and it is low in calories. You can eat them as much as you want and enjoy the soft texture. Speaking of cucumbers, have you heard of the phrase 「As Cool as a Cucumber」? It means to be very calm, with no worries.
你喜歡清爽的口感嗎？黃瓜是一種長條形蔬菜，外皮深綠色，果肉淺綠色，通常生吃。黃瓜的水分含量高達95%，而且熱量低。你可以盡情享用並享受它柔軟的口感。說到黃瓜，你聽過「As Cool as a Cucumber」這句話嗎？它的意思是平靜無憂。
Main Nutrients
– Vitamin K（維生素K
– Vitamin C （維生素C）
– Folate（葉酸）
Cucumbers have the enzyme phosphatase, and it breaks down fat.
黃瓜含有磷酸酶，可以分解脂肪。
Tips For Picking Out the Best Veggies
– Deep green with pointy warts（深綠色，尖尖的突起疣狀）
– Smooth and unwrinkled skin （光滑無皺的表皮）
– Heavy for its size（就其大小而言，重量較重）
甜椒
甜椒稱為「bell pepper」或「sweet pepper」。
它們是一種大型且不辣的辣椒，屬茄科辣椒屬。
甜椒有獨特的味道，有些孩子比較不能接受。青椒是未成熟的，紅椒則是完全成熟的。
About Bell Pepper Were you picky during your childhood? I bet you hated vegetables, didn’t you? Don’t you know that bell peppers contain vitamin C, β-carotene, and minerals? Bell peppers especially have 5 times more vitamin C than tomatoes. If you want more β-carotene, you should choose red bell peppers.
你小時候挑食嗎？我敢打賭你討厭蔬菜，對吧？你知道甜椒含有維生素C、β-胡蘿蔔素和礦物質嗎？尤其是甜椒，其維生素C含量是西紅柿的5倍。如果你想攝取更多的β-胡蘿蔔素，你應該選擇紅椒。
Tips For Picking Out the Best Veggies
– Firm, shiny, and unwrinkled skin, no cracks（表皮緊實、有光澤、無皺紋和裂紋）
– Heavy for its size（就大小而言，重量較重）
– Make sure the calyx is bright green and fresh（確保萼片鮮綠且新鮮）
玉米
玉米是「corn」。
「corn」指的是作為穀物的玉米，而我們通常認為的玉米是「sweet corn」。
玉米是禾本科玉米屬的一種蔬菜。它是世界三大穀物之一，跟米和小麥一起作為主食食用。
可食用甜玉米依含糖量分為甜玉米和超甜玉米。
About Sweet Corn Sweet corns are a variety of corn, and they have yellow or white seeds, which are cooked and eaten as a vegetable. Sweet corns are rich in fiber and various minerals. They have 4 times more fiber than sweet potatoes, which helps prevent constipation. Adults and children love the pop texture.
甜玉米是玉米的一種，種子呈黃色或白色，煮熟後可作為蔬菜食用。甜玉米富含纖維和多種礦物質。其纖維含量為地瓜的4倍，有助於預防便秘。大人小孩都喜歡它如爆米花般的口感！
Main Nutrients
– Folate（葉酸）
– Niacin（菸鹼酸）
– Fiber（膳食纖維）
Tips For Picking Out the Best Veggies
– Bright green husks and many brown or dark brown silks（鮮綠色的玉米皮和許多棕色或深棕色的玉米鬚）
– Tightly wrapped husk（緊密包裹的玉米皮）
About Bitter Melon Bitter melons have lumpy and deep green skins. They are high in Vitamin C, β-carotene, vitamin E, choline, and fiber. One of the bitter components stimulates your appetite. When you are exhausted by the hot and humid weather, bitter melons help you to recover from it.
苦瓜的表皮呈塊狀，呈深綠色。富含維生素C、β-胡蘿蔔素、維生素E、膽鹼和膳食纖維。其中一種苦味成分還能刺激食慾。當你在炎熱潮濕的天氣中感到疲勞時，苦瓜可以幫助恢復體力。
Main Nutrients
– Vitamin C （維生素C）
– Choline （膽鹼）
Tips For Picking Out the Best Veggies
– Firm, lumpy, and shiny skin（表皮很硬，凹凸有致且富有光澤）
– Heavy for its size（體型偏大）
About Zucchini Zucchinis are long vegetables with dark green or yellow skin and white flesh. If you are on a diet, zucchinis are the perfect ingredients, because they do not have many calories and they act to get rid of the discomfort when your body is swollen. Cooking with oil helps to get β-carotene efficiently.
櫛瓜是一種長條狀的蔬菜，外皮呈深綠色或黃色，果肉則為白色。如果你正在節食，櫛瓜可是完美的食材，因為它們熱量很低，還能緩解身體浮腫帶來的不適。而用油來烹飪也助於有效攝取β-胡蘿蔔素。
Main Nutrients
– β-carotene（ β-胡蘿蔔素）
– Vitamin C （維生素C）
– Vitamin K（維生素K）
Tips For Picking Out the Best Veggies
– Deep colour, shiny skin（色澤深邃，表皮有光澤）
– No blemish （無外傷）
– Heavy for its size（體型偏大）
秋葵
秋葵是「okra」，屬錦葵科的一種蔬菜，特點是外形可愛呈星狀，口感黏黏的。
有些人發現「okra」這個字竟然是英文可能會感到很意外。
About Okra Do you know the tips to prepare okra? When you look at okra, you will find the fuzz. You should remove the fuzz by rubbing it gently with salt. Removing the fuzz will soften the texture of the okra. The components of stickiness protect the gastric mucosa and suppress blood glucose levels.
