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What colour is the most popular this year? Pale pink? Aquamarine Blue? Does eating green leafy vegetables alone equal a healthy diet? The most popular diet rule now is making your meals colourful like a rainbow! In fact, each vegetable and fruit colour contains unique phytonutrients with different benefits.
Red foods such as pomegranates, tomatoes, beets, cherries, etc. help protect cells, the heart, and vascular health.
Yellow foods like carrots, pumpkins, lemons, bananas, etc. help strengthen the body’s immune system and whiten the skin. They also help promote intestinal health.
Green vegetables like broccoli, asparagus, cucumbers, kale, avocados and kiwis help with digestion. They also help to protect the liver, lungs and other organs, and hasten the healing of wounds.
Purple-blue eggplants, blueberries and grapes help delay aging and serve as antioxidants, preventing memory loss.
White garlic and onions fight against inflammation and help boost the immune system.
Black sesame and fungus help lower blood lipids and blood sugar.
Brown walnuts and buckwheat help increase good cholesterol in the blood and improve the digestive system.
Homemade Rainbow Pancakes
Thinking of making a rainbow dessert? Why not give Rainbow pancakes a try? These pancakes contain no artificial colourings because all the colours are made with natural fruits and vegetables.
Pancake Mix
450g (around 2 cups)
Baking soda
2 tsp
2 cups
1 piece

Natural colourings:
Raw beetroot juice (Red)
3 tsp
Raw carrot juice(Orange)
2 tsp
Raw beetroot juice (Orange)
1 tsp
Raw egg yolk (Yellow)
3 tsp
Raw spinach juice (Green)
3 tsp
Black grapes juice (Blue)
3 tsp
Blueberries juice (Purple)
3 tsp
  1. Peel, dice and juice the various vegetables
  2. Mix pancake powder, milk, egg and soda. Stir well.
  3. Sieve the juices.
  4. Mix each natural colouring with the pancake mix, resulting in six different small portions of coloured pancake mix
  5. Use medium heat, add butter and pour in mixture
  6. Use low heat to pan-fry, flip the pancake when bubble appears. Serve.
  7. Serve with maple syrup, cream or fresh fruits.
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Rainbow Vegetarian Roll
Experiencing food coma after having too much meat and starch over lunch? Try making a simple and convenient vegetarian packed lunch instead. This light recipe contains multiple nutrients that help boosting your energy and mood.
Ingredients (serves four):
Peanut sauce
Peanut butter
½ cup
Soy sauce
2 tsp
Sesame oil
2 tsp
Rice vinegar
1 tsp
1 tbsp
Sweet pepper sauce
1 tsp
3 tbsp
Big leaves from vegetables
6 pieces
6 pieces (8 inch radius)
Red bell pepper
1 piece, shredded
Yellow bell pepper
1 piece, shredded
½ piece, shredded
½ piece, shredded
Purple cabbage
¼ piece, shredded
  1. Mix well the peanut sauce
  2. Slightly boil the green vegetables for 15 seconds and leave in ice water for a few minutes, dry before use (if Romaine Lettuce is used, can skip the boiling step)
  3. Place the green leave vegetables on the tortilla, spread with 2 tbsp of peanut sauce
  4. Line the ingredients – red and yellow bell pepper, carrot, cucumber and purple cabbage in rows on the green leave.
  5. Add some mint/parsley, then roll the tortilla tightly and fix with bamboo stick or string. Cut the roll in half then serve.