HAINAN
Have-in-Hand
FOOD AVENUE
"There is no love more sincere than the love of food".
Kamote Tops Salad
Takes 45 minutes
Makes 4 servings
2 cups kamote tops; leaves only
6 cups water
½ red onion,sliced thinly
½ cup sliced tomatoes
½ cup white vinegar
2 tablespoons sugar ascientistinthekitchen.net
A pinch of salt
1. With a pair of scissors, snip kamote leaves from stems and place in a bowl. Rinse under running water.
2. In a medium saucepot, bring water to a boil; blanch kamote leaves until just tender, about 3 minutes. Drain well; chill in the refrigerator.
3. Thirty minutes before serving, combine kamote leaves with the rest of the ingredients in a salad bowl and keep cool in refrigerator until ready to serve.
Takes 30 minutes
Makes 6 servings
• 1/4 kilo pork with fat (cut into very small pieces)
• 3 tablespoons oil
• 1 1/2 cup water
• 2 medium size Ampalaya (cut into 8 pieces each)
• 2 medium size eggplants (cut into 8 pieces each)
• 6 pieces okra (halved)
• 6 pieces tomatoes (quartered)
• 1 small garlic head (minced)
• 2 small onions (diced) thebaltik.wordpress.com
• 1 small ginger (sliced)
• 4 tablespoons bagoong isda
• Pinch of pepper
1. In a pan, cook pork until lightly crispy, set aside.
2. Saute garlic, onion, tomatoes, and ginger in the pork fat and mix in pork.
3. In a pot, boil water with bagoong.
4. Add in the pork and spices.
5. Add all the vegetables and cook.
6. Serve hot.
Pinakbet
Malunggay Recipes
Ingredients
1 whole milk fish, sliced and grilled
2 to 3 cups malunggay (moringa) leaves, cleaned
2 cups squash flower
12 to 15 pieces small to medium sized okra
1 bundle string beans, sliced into 3 inch pieces
2 pieces medium ampalaya (bitter gourd), cored and sliced
2 to 3 tablespoons bagoong isda (unprocessed fish sauce)
1 knob ginger, sliced
2 medium tomato, chopped
1 medium onion, chopped
3 cups water
Cooking Procedure
1. Bring water to a boil in a large cooking pot.
2. Add the ginger, onion, and tomato. Cook covered for 5 minutes.
3. Pour-in the bagoong isda. Stir.
4. Add okra and string beans. Stir and add the ampalaya. Cook in medium heat for 7 to 10 minutes.
5. Put-in the squash flower and malunggay leaves. Cook for 3 to 5 minutes.
6. Add the grilled milk fish. Let it stay for 3 to 5 minutes to add flavor to the dish.
7. Serve.
Dinengdeng
Ginisang Munggo With Malunggay Pods and Talong
Ingredients:
1 cup green munggo
4 malunggay pods, peeled and cut, about two inches long
4 talong, araw-araw variety, cut to quarters
1/2 cup pork fat, small cubes
2 onions, sliced
2 tomatoes, sliced
one thumb size ginger, sliced
1 clove garlic, minced
salt to taste
Procedure:
1) Wash munggo seeds and soak it in water for two hours or until swollen and soft. Drain and set aside.
2) Heat pork gently in a pan until some oil comes out. The oil will be used to saute the onions and garlic.
3) Saute onions and garlic in pork oil. Make a slow saute over a low heat until the onions are soft.
4) Add the swollen munggo. Fill with enough water just to soaked up the seeds.
5) Bring to boil for 15 minutes.
6) Add malunggay, eggplant, ginger and tomatoes. Continue boiling until the malunggay pods are soft. Do not overcook the pods. It will break apart and the inedible pod stick will mix to whole dish. Only the inner part of pod is edible.
7) Mix salt to taste.
MALUNGGAY: The Healthiest Vegetable
When we think about being healthy, most of us automatically consider the importance of fruit and vegetable rich diet. We eat carrots for vitamin A, some oranges and pineapples for vitamin C, bananas for potassium and many more nutritious foods. However, I heard about a plant that is said to be contains all of these nutrients and even more. This plant is tagged as the “healthiest vegetable” or the “miracle vegetable” by scientists worldwide because of its proven nutritional benefits. This is none other than the “Malunggay” plant.
Malunggay (Moringa Oleifera) is a plant that grows in the tropical climates such as Philippines, India and Africa. In the Philippines, it can be found in the backyard of many Filipino homes. It is widely used as vegetable ingredient in cooking, as herbal medicine for a number of illness and other practical uses.
The leaves, flowers, and fruits (pods) of malunggay are edible and Filipinos eat them as vegetable. The malunggay pods are the most valued and widely used part of the plant. It contains essential amino acids, vitamins and other nutrients. It may be eaten raw or may be prepared or cooked. Malunggay pods may be fried and may produce clear, odorless and sweet oil mostly called - Ben Oil.
Malunggay leaves may be eaten as greens, in salads and as vegetable ingredients for soups and other tropical viands. While, Malunggay flowers are cooked and eaten either mixed with other foods or fried in batter.
Malunggay as food. Malunggay pods may be eaten raw or may also be fried with peanut similar taste. Malunggay leaves and flower may also be cooked together with other vegetables and meat to form soups or viands.
Health benefits of Camote Tops
Camote tops or Talbos ng Kamote contains protein, dietary fiber, lipid, essential minerals and nutrients such as: calcium, phosphorous, magnesium, sodium, potassium, sulfur, iron, copper, zinc, manganese, aluminum and boron.
It is also an important source of vitamin A, thiamin, riboflavin, niacin and ascorbic acid.
Most of all, it has a good source of ant oxidative compounds, mainly polyphenols, which may protect the human body from oxidative stress that is associated with many diseases including cancer and cardiovascular diseases.
