Lutong FNRI: Mga Katutubong Gulay et aT Food and Nutrition Research Institute 8B Department of Science and TechnologyCopyright 2011 Published by the FOOD AND NUTRITION RESEARCH INSTITUTE Department of Science and Technology DOST Compound, General Santos Avenue Bicutan, Taguig City ISBN 978-97 1-91 051-9-0Message from the Secretary This recipe book provides a scrumptious foretaste of indigenous vegetables strewn over 7,100 islands. More importantly, it gives every Filipino household a practical entrée to available, affordable, nutritious, and flavorsome recipes Poverty, hunger, and malnutrition are interrelated and mutually reinforcing. These are longstanding and persistent challenges in our society. Nutritional problems are integral to addressing hunger. There are varying degrees of hunger in the country. In this light, a comprehensive and sustainable promotion of proper nutrition across all age groups, and the consumption of nutritious foods are among the primary and best ways to alleviate these basic human needs. The Philippines has abundant and diverse indigenous crops that grow in rural areas and communities. Most indigenous fruits and vegetables contain health-enriching nutrients. They are naturally superior in fiber, vitamins, minerals, and anti-oxidants that can reduce the risk of chronic diseases. The World Health Organization estimates that sufficient fruit and vegetable consumption could save up to 2.7 million lives annually. This handy reference features simple and easy-to-prepare recipes, which were standardized through a series of formulation trials and sensory evaluation procedures. The recipes were also evaluated for simplicity in preparation and cultural suitability. More importantly, each recipe’s nutritional contribution is highlighted by including the estimated nutrient content per serving. The old adage “pag kumain ka ng gulay, hahaba ang buhay’ inspires us to promote and take in these nutrient-packed indigenous vegetables as our dining mainstay. | am confident that FNRI's hardworking food and nutrition experts will continue and remain committed in raising food and nutrition awareness, knowledge, and practical application for a healthy, productive, and hunger-free population. MARIG'G. MONTEJO Secretary, DOSTMessage from the Director The Food and Nutrition Research Institute's 7” National Nutrition Survey (FNRI-NNS) noted the decline over the years of the country’s consumption of vegetables presumably owing to the seasonal high prices, non-accessibility, and diminishing awareness on the importance of vegetables in the daily diet. Vegetables provide vitamins. minerals and antioxidants necessary } ‘ to maintain health and prevent diseases. These foods offer variety to the daily diet. Moreover, vegetables are rich sources of fiber to help regulate bowel movement. Motivated by the abundant supply of yet untapped and underutilized veggies in certain parts of the country, but are produced or consumed only by certain groups in a specific area, we came up with this recipe book utilizing some selected indigenous vegetables —“Lufong FNRI: Mga Katutubong Guay”. This recipe book is one of the Institute’s fruitful undertakings. A handy nutrition information-packed material, it is intended for a wide range of users in the households and community. It highlights thirty (30) standardized recipes categorized into soup, appetizer or side dish, main dish and dessert. The recipes were evaluated and rated acceptable by the DOST taste panel, during a series of sensory evaluation activities using the 9-point Hedonic rating scale. The recipes are easy to prepare. Each recipe showcases the yield and nutrient contribution per serving, capped by colored photos for visual appeal and better appreciation by the reader. This recipe book also features energy and nutrient contribution of 100 grams Edible Portion (EP) of some vegetables; a glossary of cooking terms, and a short write up on the featured vegetables Some of the recipes were modifications or inspirations from selected references and sources; others were creations of the research staff. The recipes make use of locally available ingredients and are affordable With pride and confidence, we share this latest collection of nutritious recipes with the Filipino families to help plan, prepare, appreciate and enjoy traditional, affordable and innovative recipes out of the many indigenous vegetables that surround us...._ for better health and longer life! a Ne mafia V. CAPANZANA, Ph.D. Director, FNRIContents Indigenous Vegetables Pret yard Creamy fern soup Ginulayang mais Miswa-patola at kulitis Pina-upong manok Sinabawang upo at daing EY od oiny Ensaladang katuray Ensaladang kulitis Pako summer salad Fruits and vegetable salad in creamy dressing Talinum-cucumber-fruity salad Tinimtim Alukon gisado Buribud Dinengdeng Ginataang sigarilyas at kalabasa Ginataang tilapia sa pako Gisadong mongo at falinum Gisadong sardinas at falinum Gisadong sitaw at itfog Inabrao KBL (Kadyos-Baboy-Langka) Kulttis at mais = OOI4e o 13 14 15 20 21 22 23 24 25 26 27 28 29 30 Labanos at hipon Lumpiang guiay with alukon Lumpiang labong MUSKADSILOG (Mustasa- Kadyos-Sinangag at ftlog) Mustasa con itlog Sayote-karot gisado Ginatan kadyos Squash icy with kadyos Glossary Nutrient Composition of Some Indigenous Vegetables per 100g Edible Portion References 40 Al 42 43Acknowledgement The authors wish to express their sincere appreciation and gratitude to the following: Mr. Ed Guicco P. Bucag and Ms. Antonette Marie P. San Pedro, for their valuable Participation in the photo-documentation and validation of nutrient contribution of the thirty (30) acceptable recipes; Our devoted sensory panelists from DOST-ROS, ITDI, PCHRD, PTRI, STI, TAP! and FNRI, for their valuable time and unwavering support and constructive comments for improving our recipe formulations; The Department of Science and Technology through the Grants-In-Aid financial support for Combating double burden malnutrition through industry driven R&D programs: Project 2. Handbooks on nutrient composition of selected Philippine vegetables and standardized recipes; The Philippine Council for Industry, Energy and Emerging Technology Research and Development (PCIEERD, DOST) for monitoring the Program; and Finally, the Technical Committee (TECCOM) members of the Food and Nutrition Research Institute, for their valuable comments and suggestions: Dr. Zenaida V. Narciso, Chref Sclence Research Specialist, Technology Diffusion and S&7 Senices Division Ms. Joyce R, Tobias, Supentsing Science Research Specialist, Nutrition and Food Research and Development Section Ms, Ma. Julia G. Gubat, Sdence Research Specialist H, Nutrition and Food: R&D DivisionIndigenous Vegetables According to the World Indigenous Vegetables (2006), indigenous vegetables refer to vegetable species native to or originating from a particular region or environment. It includes species that are naturalized or varieties that have evolved from materials introduced to the region from another geographical area over a long period of time. Indigenous vegetables are rich in vitamins and minerals and other health promoting factors like high anti-oxidant activity. These vegetables can contribute in the diversity of Filipino diet for a more balanced source of micronutrients and alternative sources of essential nutrients and fiber. These are also easier to grow, abundant in the rural areas, acceptable to local tastes, and more resistant to pests. 1, Alugbati 5. Kadyos This vegetable has succulent, Kadyos are round native fleshy leaves and greenish or black eyed-beans that are purplish stems. The young slightly bigger than mongo 5 a . shoots are slimy. It can be beans. High quality beans are used in stews or soup, those with deep shades of consumed boiled, sautéed, or purple. When cooked, it turns sometimes as green salad. It the broth of any dish into can be part of pinakbet or purplish shade. cooked with egg and noodles. 6. Kalabasa The fruit is large, flattened 2, Alukon lobe, with brownish green Also known as hirmbabs-o, the — Gytetior and. fleshy, yellow flowers are very small and are pulp. It can be made into pies, borne on very long, slender, Soups, vegetable dishes, spike-like flowering branches. desterts, ‘kakanin: it can be It can be used in meat and Sautéed’ oven roasted and vegetable recipes such as ’ Brakbet suengerg and oe Net fries = Labanos It has white, soft and very piquant flesh. It can be made 3. Katuray into salad, dip for fried fish or The large white or pink flowers as an ingredient in sinigang. are edible and are harvested before it is fully open. It tastes 8. Labong bitter and astringent, hence, Young shoots are eaten as the need to open up the petals vegetables, usually boiled and and remove the stamen and/or shredded. It should be pistil and the stem. It can be consumed soon after harvest to eaten raw or steamed to make prevent the development of for an excellent salad. It is bitter taste which can be re- normally cooked with other duced by minimizing exposure vegetables like dinengdeng or to sunlight. To remove the bulanglang. \When cooked, it — hydrocyanic acid which are gives a bitter sweet taste anda toxic, shoots are boiled. ad slight leathery texture Bamboo shoots have a fairly crispy texture. 4, Kulitis The leaves are alternate, with 9. Malunggay “ long petiole, simple and entire. The leaves are small, oval, It is used in stews, sinigang dark green and__ alternate, and other dishes whenever opposite leaflets. This vegeta- spinach is not available. ble is popularly used as an ingredient in soup, fish and10. Mustasa The green leaves may be boiled, to add flavoring to fish dishes. It can also be sautéed or pickled. 11, Pako The young fronds are made into’ salad as raw or blanched. It can also be an ingredient in stews and pickles. 12. Patola The fruit is green, oblong, cylindrical, smooth and 12-20 cm long, It is usually cooked with miswa or used in stews. 13. Pipino Cylindrical and green, these are popular choices for added crispiness to salads, snacks, sushi rolls and sand- wiches. 14. Saluyot The leaves vary from light green to green with purple tinge. It can be used fresh or dried, as soup thickener. The leaves become slimy when cooked, a trait highly appreci- ated for this crop. 15, Sayote Fruits are oval or pear shaped, about 10 cm long, pale green and usually rather spiny with soft spines. Within the fruit is a single large seed surrounded by a wide, soft flesh of a mild and agreeable flavor. It has fim and crisp- like texture and used in sautéed or boiled dishes. 16. Sigari The pod is about 68 angled, with frilly edges yas inches long, four- running lengthwise. The skin is waxy and colored green or purple. It is eaten while still young and succu- lent, The pods can be pickled, steamed or boiled. 17. 18. 19. 20. . Talong Sitaw Pods are slender, 30- 80 cm long and inflated with many seeds whose color depends on the variety. The pods have a_ fibrous texture and can be steamed, sautéed or boiled. Talinum The leaves are dark- green and thick, rather soft and watery. The shoots are usually eaten boiled, steamed or sautéed This vegetable is elongated green or purple. It is popularly used in sautéed dishes, but it can also be steamed, boiled and grilled and make for ensalada. Upo The flesh is white, soft and has a very little flavor. It is usually boiled and seasoned or used on stews.RecipesSoupy DishesCreamy fern soup Ingredients Procedure 2 Tbsp Butter or margarine, unsalted 1. Heat butter of margarine in a pan. Sauté ‘A cup Onion, Bombay, sliced onion and chicken. % cup Chicken breast, sliced thinly 2. Add chicken broth. Cover and bring to 4 cups Water boil. 1 pe Chicken cube (optional) 3. Add potato, cook for 5 minutes or until 1 cup Potato, diced tender. ‘can Milk, evaporated, tall 4. Add the milk and reduce heat to medium, 1 Tbsp —_lodized salt heat until nearly boiling. Do not let the Ye tsp Black pepper soup boil or the milk will curdle. 4 cups — Fiddlehead fern, fresh, cleaned 5. Season with salt and pepper. 6. Add fern, simmer for 2 minutes. 7. Serve hot. Estimated energy and nutrient content per serving Yield Energy, kcal 117 Thiamin, mg 0.05 7 servings Protein, g 70 Riboflavin, mg 0.17 1 cup per serving Calcium, mg 124 Niacin, mg 37 ron, mg 12 Vitamin mg 10 Vitamin A, ug RE 196ang Ingredients Procedure 1 Tbsp Cooking oil 1. Ing pan, heat oil. Sauté garlic, onion, pork and 1 Tbsp — Garlic, crushed corn. 2 Tbsp = Onion, Bombay, sliced 2. Season with patis. ‘4% cup Pork, Kasim, ground 3. Add water and bring to boil. Cover and simmer 1H cups — Corn, white, grated for 10 minutes. 3 Tbsp = Pais 4. Add eggplant. Cover and simmer for 2 minutes. 7 cups Water 5. Add afugboti and makimggay. Simmer for 2 cups — Eggplant, cut 14" long another 2 minutes. 2 cups — Afugbatfleaves 6. Serve hot. 1 cup Moatunggoy leaves. Estimated energy and nutrient content per serving Yield Energy, keal 242 Thiamin, mg 0.13 7 servings Protein, g 70 Riboflavin, mg 0.10 1 cup per serving Calcium, mg 4? Miacin, mg 25 ron, mg 19 Vitamin C,mg 21 Vitamin A, jig RE 107Miswa-patola at kulitis Ingredients 1 Tbsp Cooking oil 1 Tbsp — Garlic, crushed 2 Tbsp = Onion, Bombay, chopped ‘% cup Chicken liver, sliced 2 Tbsp — Patis Ye tsp Black pepper, ground 8 cups Water 1 pack = Afiswa 2 pcs Chicken egg, lightly beaten 3 cups Patola, sliced 2 cups = Kelitis Estimated energy and nutrient content per serving Energy, kcal 95 Thiamin, mg Protein, g 58 Riboflavin, mg Cakium,mg = 45 Niacin, mg Iton, mg 25 Vitamin C, mg Vitamin A, ig RE 1372 Procedure J. In a pan, heat oil. Sauté garlic, onion and liver. 2. Season with patis and pepper. 3. Add water and simmer until liver is cooked. 4. Add miswa, Stir to prevent sticking of sniswe. Cover and cook for 3 minutes. 5. Pour beaten egg while stirring. 6. Add patofaand kuitis Simmer for 2 minutes. 7. Serve hot. Yield 009 10 servings 0.70 lcup per servin: af PP g 12Ingredients Procedure 1 Tbsp Cooking oil 1 Ina frying pan, heat oil. Sauté garlic, onion, 1 Tbsp — Garlic, crushed tomatoes and chicken. 2 ibsp = Onion, Bombay, chopped 2. Season with patts. ‘4 cup Tomato, chopped 4, Add water and chicken cube. Cover and bring 1 cup Chicken breast, sliced toa boil. 3 Tbsp = Pails A. Add sotanghon, carrot, and sigarifyas. Cover 6 cups Water and simmer for 4 minutes * pe Chicken cube (optional) 5, Add upo and simmer for 2 more minutes. 1 pack = Sotenghon 6. Season with salt and pepper. 4 cup Carnot, strips 7. Serve hot. 1 cup Sigarilyas, star-shaped 2 cups = &po, cubed 44 tsp lodized salt 1% tsp Black pepper, ground Estimated energy and nutrient content per serving Yield Energy, keal 99 Thiamin, mg 0.07 9 servings Protein, g 65 Riboflavin, mg 0.04 1 cup per serving Cakium, mg 29 Niacin, mg 39 ton, mg 12 VitaminGmg 6 Vitamin A, pg RE 109Ingredients 2 Tbsp — Cooking oil 1 Tbsp — Ginger, sliced 1 Tbsp Garlic, crushed 2 Tbsp = Onion, Bombay, sliced 2 cups — Daing na alumakan, flaked, soaked in water for 20 minutes 7 cups Water ‘fe tsp Black pepper, ground 3 cups po, seeded, cubed 2 cups = Mafunggay leaves Estimated energy and nutrient content per serving Energy, keal 97 Thiamin, mg Protein, g 116 Riboflavin, mg Calcium, mg 8 Niacin, mg ton, mg 12 Vitamin C, mg vitamin A, pg RE 108 Procedure I. Ind pan, heat oil. Sauté ginger, garlic and onion. 2. Add dang and cook for 2 minutes. 3. Add water. Let boil. Season with pepper. 4. Add upo. Simmer for 5 minutes 5. Add matunggay leaves. Simmer for I minute. 6. Serve hot. Yield 0.04 9 servings 0.06 1 cup per servini 67 PP 1d 16AppetizersEnsaladang katuray Procedure 1 cup Katuray, flower 1. Wash and drain flowers. Trim stem and ‘cup Tomato, diced remove stamen/pistil from the flowers. % cup — Onion, Bombay, 2. Place the trimmed flowers in o bowl. chopped 3. Blanch with boiling water for 1 minute then 2 cups Mango, medium ripe, drain. Let the flowers cool. cubed (any variety) 4. Ina separate bowl, gently toss flowers, ‘A cup Bagoong na isda tomato, onion and mango. Chill in the ‘cup Vinegar refrigerator. 5. Just before serving, pour the bagoong-vinegar mixture. 6, Serve cold. Estimated energy and nutrient content Energy, keal 130 Thiamin, mg 017 3 servings Protein, g 6.0 Riboflavin,mg 0.15 1 cup per serving Calcium, mg 181 Niacin, mg 44 ton, mg 30 VitaminC.mg 69. vitamin A, pg RE 177Ingredients 6 cups — Xtilitis, young tops and leaves, washed, blanched % cup Tomato, sliced 2 Tbsp — Onion, Bombay, sliced 3 Tbsp — Begoong na isda 3 Tbsp Vinegar 14 tsp Black pepper, ground 1 cup Dried dis, fried Procedure 1. In. mixing bowl, combine kufitis, tomato and onion. Toss gently. 2. Ina separate bowl, blend well begoong, vinegar and pepper. Pour over salad. 3. Top with diffs Estimated energy and nutrient content per serving Yield Energy, keal 4g Thiamin, mg 0.02 5 servings Protein, g BT Riboflavin, mg 0.13 ‘£ cup per serving Calcium, mg 289 Niacin, mg 25 ron, mg 50 Vitamin C,mg 39 Vitamin A, pg RE 300Ingredients Procedure 3 cups Pako, sortec (blanched 1. Wash peke thoroughly and drain. optional) 2. In a bowl, combine ako, mango, tomato and 1 cup Mango, green, chopped cucumber. ‘% cup Tomato, diced 3. Toss gently and set aside. 1 cup Cucumber, peeled, seeded, 4. In-a separate bowl, mix together patisand cut crosswise kolammansi juice. 2 Ibsp = Pais 5. Pour in the salad mixture and blend well. 1 Tbsp Kalamansijuice 6. Garnish with egg and dilis 1 piece — Salted eag, sliced 1 cup Dried ditis, fried Estimated energy and nutrient content per serving Yield Energy, keal al Thiamin, mg 007 5 servings Protein, g 65 Riboflavin, mg 0.12 1 cup per serving Calcium, mg 143, Niacin, mg 25 ron, mg 20 Vitamin C,mg 30 Vitamin A, pg RE 165Ingredients Procedure 1 can Fruit cocktail, drained (500g) 1. Ina clean dry mixing bow, toss carefully ‘% cup Chicken breast, boiled, the fruit cocktail, chicken, seyore beans shredded and neta 2 cups — Sayote, cubed, boiled in 2. Ina separate bowl, blend well the syrup of Fruit cocktail mayonnaise, sugar, cream, kelemenst 1 cup Baguio beans, | cm long, juice and salt. boiled in syrup of fruit cocktail 3, Pour in the prepared vegetable-fruit ‘4% cup Nata de coco, drained mixture and toss gently until fruit and ‘A cup Cheese, grated vegetables are coated with the dressing 4. Chill in the refrigerator for at least Dressing: 30 minutes. * cup Mayonnaise 5, Sprinkle with cheese before serving. 2 Tbsp Sugar, white ‘& cup All purpose cream 1 tsp Kalamansijuice A” tsp lodized salt Estimated energy and nutrient content per serving Yield Energy, keal 242 Thiamin, mg 0.03 10 servings Protein, g AD Riboflavin,mg 0.14 ‘% cup per serving Calcium, mg 57 Niacin, mg 2.2 ron, mq 09 VitaminC,mq 4 Vitamin A, yg RE 54Ingredients Procedure % cups — Talinumleaves, boiled, 1. In a bowl, combine zefinum, pineapple, drained cucumber & mango. Toss carefully. Cover and 1 cup Pineapple, tidbits, conned, chill. drained 2. In another bowl, blend well the vinegar, 1 cup Cucumber, peeled, seeded, pepper, salt and sugar. Mix until sugar is sliced dissolved. 2 cups — Mango, ripe, sliced 3. Pour dressing on prepared salad, toss lightly before serving. Dressing: 4. Serve cald, ‘cup Sugar cane vinegor ‘4 tsp Black pepper, ground ‘4 tsp lodized salt 3 Tbsp Sugar, brown Estimated energy and nutrient content per serving Yield Energy, kcal 130 Thiamin, mg 0.13 5 servings Protein, g 12 Riboflavin, mg = 0.11 % cup per serving Calcium, mg 56 Niadn, mg il ron, ng 23 Vitamin C,mg 56 Vitamin A, yg RE 279Ingredients 1 cup Water 6 cups — Sakryotleaves 1 Tbsp — Begoong na isda 1 Tbsp = Kalomensi juice * cup Tomato, sliced 2 Tbsp — Onion, Bombay, cut crosswise ‘cup Tinapeng golunggone, flaked and toasted Estimated energy and nutrient content per serving Energy, kcal 49 Thiamin, mg Protein, g 62 Riboflavin, mg Calcium, mg 04 Niacin, mg lton, mg 45 Vitamin C, mg Vitamin A, pg RE 464 CIT) Procedure 1. Boil water in a shallow pan. Blanch saltyotand drain excess water. 2. Ina serving plate, arrange saluyotand season with dagoong and kafamanst. 4. Garnish with tomato, onion and tinapa. Yield 0.08 54 servings 0.14 ‘A cup per serving 31 BFMain DishesAlukon gisado Ingredients Procedure 1 Tbsp Cooking oil 1. Ina pan, heat oil. Sauté garlic, onion, tomato and 1 Tbsp — Garlic, crushed pork. | 2 Tbsp — Onion, Bombay, sliced 2. Season with pats and pepper. % ap Tomats siced 3. Add water and patent Cover and simmer for 5 ‘% cup Pork, kasi, ground minutes. ; 2 Tbsp Patis 4. Add eggplant and a/ukon. Cover and simmer for 2 Ye tsp Black pepper, ground minutes. 2 cups Water 5. Serve hot. 1 cup Patani, shelled 2 cups — Eggplant, sliced 3 cups Alukor Estimated energy and nutrient content per serving Yield Energy, kcal 138 Thiamin, mg 0.16 6 servings Protein, g 60 Riboflavin, mg 0.15 Tcup per serving Calcium, mg 118 Made, mg 25 ton, mg 35 Vitamin Cmg 23 Vitamin A, yg RE 42Buribud Ingredients Procedure 1 Tbsp — Cooking oil 1. Ina pan, heat oil. Sauté garlic and onion. 1 Tbsp Garlic, crushed 2. Add water. Bring to a boil. Add fish and 2 Tbsp — Onion, Bombay, sliced bagoong 3 cups = Water 3. Add kamote. Cover and cook for 4 minutes. 6 pcs Hoso-haso, grilled 4. Add patofa and xuftis. Simmer for 2 more 2 Tbsp Bagong na isda minutes. 2 cups — Kamote, yellow, cubed 5. Serve hot 2 cups — Paiofa, sliced 3 cups — Xtsitis, tops and leaves Estimated energy and nutrient content per serving Yield Energy, keal 173, Thiamin, mg 0.12 6 servings Protein, g 135 Riboflavin, mg 0.14 1 cup per serving Calcium, mg 173 Niacin, mg 66 Iron, mg 4 Vitamin C mg 34 vitamin A, pg RE 224Ingredients Procedure 5 cups Water 1. In a covered pan, bring water to a boil. ‘A cup Bagoong na isdo 2. Add bagoong, onion and tomato. Simmer %& cup Onion, Bombay, chopped for 2 minutes. ‘A cup Tomato, quartered 3. Add sigariyas and febong. Simmer for 2 cups —- Sigarilyas, cut into wedges another 3 minutes or until vegetables are 2 cups —_Labong, sliced, blanched just cooked. 1% tsp lodized salt 4, Season with salt. 2 cups = Saittyotleaves 5. Add sofuyotand top with fish. Keep 3 pes Ahumahan, grilled covered for I minute. 6, Serve hot. Estimated energy and nutrient content per serving Yield Energy, keal B Thiamin, mg 014 6 servings Protein, g 99 Riboflavin, mg 0.12 1 cup per sewing Calcium, mg 1%6 Niacin, mg 49 ron, mg 28 Vitamin mg 15 vitamin A, pg RE 155Ingredients Tbsp —- Cooking oil Tbsp Garlic, chopped Tbsp Onion, Bombay sliced 1 1 2 % cup Tomato, chopped 2 Tbsp — Bagoong aamang cup Pork, Aasim, ground Tbsp = Pais was 1 cup Coconut milk, 2nd extraction ‘& cup Water 1h cups Kalebase, cubed * cup Coconut milk, Ist extraction 6 cups — Sigarilyas, cut into Y" Procedure 1. Ina pan, heat oil. Sauté garlic, onion, tomato, bageong and pork. 2. Season with patis. 3, Add coconut milk and water. Cover and bring to boil. 4. Add kalabasa. Cover and simmer for 3 minutes. 5. Add I* extraction coconut milk and “sigarilyas. Simmer for another 5 minutes 6, Serve hot. Estimated energy and nutrient content per serving Yield Energy, kcal 419 Thiamin, mg 041 4 servings Protein, g 18 Riboflavin,mg 0.15 1 cup per serving Calcium, mg 163 Niacin, mg 46 ton, mg 35 Vitamin C.mg 28 Vitamin A, jig RE 191Ginataang tilapia sa pako % cup Garlic, crushed ‘cup Tomato, finely chopped * cup Onion, Bombay, finely chopped te cup Ginger, finely chopped %& tsp lodized salt ‘tsp Black pepper, ground ‘A kg Pechay 6 pcs Jitapia, fillet 2 cups Pako 1 cup Coconut cream, 2nd extraction ‘cup Ginger, strips 2 pcs Lemon grass 2 Tbsp Vinegar 3 pcs Siling haba, green ‘% tsp lodized salt ‘ tsp Black pepper, ground 2 cups Coconut cream, Ist extraction 2 cups = FPako Yield 6 servings I cup per serving Procedure 1.In.a clean dry mixing bowl combine first six (6) ingredients. Mix well. Set aside. 2. Lay a piece of pechayand top with fish fillet. 3. Add a spoonful of prepared tomato-onion- ginger mixture and pekeon top. 4. Wrap/roll the fish securely and place in a casserole. Repeat process on the rest of the ingredients. 5. Pour 2" extraction of coconut milk over the wrapped fish on the pan. 6. Add lemon grass, vinegar and sift 7. Bring to a boil and simmer at moderate heat for 15 to 20 minutes until most of the liquid has evaporated. 8. Season with salt and pepper. 9, Add T* extraction coconut and poke. Simmer for another 10 minutes or until cook. Estimated energy and nutrient content per serving Energy, kcal 657 Thiamin,mg 0.18 Protein, 428 —— Riboflavin,mg 0.46 Calcium, mg 250 Niacin, mg wl Iron, mg 64 Vitamin, mg 35 Vitamin A, ag RE 424Ingredients Procedure 1 cup Mongo, green 1. In.a covered pan, boil ongo for 20 minutes. 4 cups Water Set aside. 1 Tbsp Cooking oil 2. Ina pan, sauté garlic, onion and ginger. 1 Tbsp — Garlic, crushed 3, Add ibe. Season with patis and pepper. 2 Tbsp = Onion, Bombay, sliced 4, Add water and bring to boil 1 Tbsp Ginger, crushed 5. Add mongo and cook for 5 minutes. A” cup Hibe 6. Add talinumand cook for 1 minute more. 3 Tbsp = Patis 7. Serve hot. % tsp Black pepper, ground 3 cups Water 4A cups Totinurn eaves Estimated energy and nutrient content per serving Yield Energy, kal 129 Thiamin, mg 0.18 8 servings Protein, g 96 Riboflavin,mg 0.09 %h cup per serving Cakium, mg 703 Niacin, mg 33 ron, mg 36 VitaminGmg 9 Vitamin A, jig RE 82Gisadong sardinas at talinum Ingredients Procedure. | Tbsp Cooking oil 1. Ina pan, heat oil. Sauté garlic, onion, tomato and 1 Tbsp — Garlic, crushed sardines. 2 Tbsp — Onion, Bombay, sliced 2. Add water. % cup Tomato, sliced 3. Season with salt. Simmer for 3 minutes. 2 cans — Sardines in tomato 4. Add talinum eaves, cook until half-cooked. Sauce (155g/can) 5. Remove from heat. Serve hot. 1 cup Water 1 tsp _Iodized salt A cups Tatintum leaves and stalk Estimated energy and nutrient content per serving Yield Energy, kcal 158 Thiamin, mg 0.07 4 servings Protein, g 95 Riboflavin,mg 0.23 cup per serving Calcium, mg 188 Niacin, mg 52 ron, mg 29 Vitamin C,mg 28 Vitamin A, jig RE 227Ingredients Procedure | Tbsp Cooking oil J. Ina pan, heat oil. Sauté garlic, onion, tomato 1 Tbsp — Garlic, crushed and pork. 2 Tbsp = Onion, Bombay, chopped 2. Add water and bring to a boil. ‘cup Tomato, chopped 4. Season with patis and pepper. ‘% cup Pork, Aasim, ground 4. Add sitaw; cook covered for 5 minutes. 1 cup ‘Water 5. Add bell pepper and cook for 1 minute more. 2 Tbsp = Patis 6. Add quail eggs, mix gently. 1 tsp Black pepper, ground 7. Serve hot. 4 cups — Sitaw, cut into ‘4 cup Bell pepper, green, strips ‘cup Bell pepper, red, strips 12 pes Quail egg, boiled, shelled Estimated energy and nutrient content per serving Yield Energy, kcal 203 Thiamin, mg 0.23 6 servings Protein, g 94 Riboflavin, mg 0.28 lcup per serving Calcium, mg 86 Niacin, mg 36 ron, mg 2.2 Vitamin C,mg 31 Vitamin A, pg RE 125Ingredients 3 cups Water 4% cup — Bagoong ne isda Inabrao Procedure 1. Ina pot, combine water and bagoong and bring to boil. % cups — Papaya, green, thinly 2. Add papaya. Cover and simmer for 5 minutes, sliced 2 tsp Kalomonsi 3 pcs —-Hasa - haso, grill & 3. Season with Aafamanst 4. Add fasa - hasaand saltyot Cover and cook for led 3 minutes. cups — Sahayoi, leaves 5, Serve hot. Estimated energy and nutrient content per serving Yield Energy, keal 4 Thiamin, mg 0.09 6 servings Protein, g 104 Riboflavin, mg 0.15 T cup per serving Calcium, mg 288 Niacin, mg 45 Iron, mg 49 Vitamin mg 40 Vitamin A, yg RE 394KBL (Kadyos-Baboy-Langka) Ingredients Procedure 14 kilos — Pork leg, deaned, cut 1. Clean and thoroughly wash pork leg. Drain and into 1A" thick grill on all sides until golden brown. 10 cups Water 2. Place pork leg and water in a sauce pan. Cover 1 cup Kadyos, fresh and bring to boil. 4 stalks — Lemon grass, stalk 3. Add kadyos, lemon grass, /angka and betwan. 4 cups Langka, iilaw Cover and simmer for 11/2-2 hours or until & cup — Betwon tender. 2 tsp lodized salt 4. Season with salt. 5, Remove bones before serving Estimated energy and nutrient content per serving Yield Energy, kcal 269 Thiamin, mg 0.51 7 servings Protein, g 23.1 Riboflavin,mg 0.34 1 cup per serving Calcium, mg 103 Niacin, mg 83 ron, mg 15 Vitamin mg 15 Vitamin A, 3g RE 9Ingredients Procedure 1 Tbsp — Cooking oil 1. Ing pan, heat oil. Sauté garlic, onion, and pork. 1 Tbsp Garlic, crushed Simmer covered for 3 minutes. 2 Tbsp — Onion, Bombay, sliced 2. Add shrimp. * cup Pork, desi, ground 3. Season with patis. ‘* cup Shrimp, safe, shelled 4. Add corn and shrimp juice. Bring to a boil then 2 Tbsp — Patis simmer until corn is tender. 2 cups — Corn, white, grated 5. Add kuiitis. Cover and cook for 3 minutes. 7 cups — Shrimp juice 6, Serve hot. 6 cups = Kulitts Estimated energy and nutrient content per serving Yield Energy, kcal 180 Thiamin, mg 0.17 7 servings Protein, g 78 Riboflavin, mg 0.17 1 cup per serving Calcium, mg 118 Niacin, mg 35 Iron, mg 40 VitaminC,mg 25 vitamin A, pg RE 244Labanos at hipon Ingredients Procedure 1 Tbsp — Cooking oil 1. In a pan, heat oil. Sauté garlic, onion and 1 Tbsp — Garlic, crushed shrimp 2 Tbsp = Onion, Bombay, sliced 2. Add vinegar and shrimp juice. Bring to a boil. 1 cup Shrimp, suahe, shelled 3. Season with salt and pepper. % cup Vinegar 4, Add radish. Cover and simmer for 5 minutes. 1 cup Shrimp juice 5. Garnish with onion leaves before serving hot. 2 tsp lodized salt 14 tsp Black pepper, ground 3 cups — Radish, strips 4 Tbsp Onion leaves, sliced thinly Estimated energy and nutrient content per serving Yield Energy, kcal 78 Thiamin, mg 0.06 5 servings Protein, g a Riboflavin, mg 0.10 ‘A cup per serving Calcium, mg R Niacin, mg 24 ron, mg 14 VitaminG mg 21 Vitamin A, pg RE 137Lumpiang gulay with alukon Ingredients 2 Tbsp — Cooking oil 1 Tbsp — Garlic, crushed 2 Tbsp = Onion, Bombay, chopped ‘cup Pork kasim, ground 1 Tbsp = Patis 1% tsp Black pepper, ground % pe Chicken cube (optional) ‘cup Water 2 cups — Alukon 1 cup Carrot, shredded 1 cup Cabbage, shredded 2 cups Kamote, yellow, strips, fried 2 pcs Tokwa, cut into strips, fried 22 pcs Lumpia wrapper 1 cup Cooking oil, For frying Vinegar dipping sauce: ‘ cup Vinegar, white 1 tsp Garlic, crushed ‘tsp Black pepper, ground 1 tsp lodized salt Yield I servings 2 pes per serving Procedure 1. In a pan, heat oil. Sauté garlic, onion and pork. 2. Season with parts and pepper. 3. Add water, chicken cube, alukon, carrot, and cabbage. Cover and simmer for 5 minutes. Add fried £amote and tokwa. Blend well. Remove from heat and allow to cool. . Place 2 tablespoons of mixture on the wrap- per, roll tight securing both sides by moisten- ing with water and seal. Do the same with the rest of the mixture. Deep fry in hot cooking oil until golden brown or cooked. Drain to remove excess oil. Serve with vinegar dip. pas x sae Estimated energy and nutrient content per serving Energy, kcal 359 Thiamin, mg on Protein, g 54 Riboflavin, mg 0.08 Calcium, mg 82 Niacin, mg 21 Iron, mg 22 Vitamin mg 15 Vitamin A, pg RE 167Lumpiang labong Ingredients 1 cup Pork, Kasim, ground % cup — Shrimp, suafe, shelled, chopped cup _Labong, blanched, chopped 1 ‘cup Singkamas, chopped % cup Squash, finely chopped Tbsp Onion, Bombay, sliced 2 ‘4 cup Spring onion, sliced thinly 1 pe Chicken egg 1 Tbsp — Soy sauce 2 tsp lodized Salt * tsp Black pepper, ground 20 pcs Lumpia wrapper 2 cups — Cooking oil vinegar dipping sauce: ‘4% cup Vinegar 1 tsp Garlic, crushed ‘4 tsp Black pepper, ground 1 tsp lodized salt Yield 10 servings 2 pcs per serving Procedure 1. Ing mixing bowl, combine the first Tl ingredients. Mix well. 2. Place a tablespoon of the mixture on each dempfa wrapper and roll. Moisten edge with water and wrap securely. Do the same with the rest of the mixture. 3. Deep-fry in hot cooking oil until golden brown. Drain excess oil. 4, Serve with vinegar dipping sauce or catsup. Estimated energy and nutrient content per serving Energy, kcal 232 Thiamin, mg 0.12 Protein, g 77 Riboflavin,mg 0.10 Calcium, mg 37 Niacin, mg 28 Iron, mg 08 Vitamin mg 4 Vitamin A, py RE 71Ingredients Procedure 2 Tbsp — Cooking oil 1. In a pan, heat oil. Sauté ginger, garlic, onion, zefong 1 Tbsp Ginger, chopped and shrimp. 1 Tbsp — Garlic, crushed 2. Season with patis and pepper. 2 Tbsp = Onion, Bombey, 3. Add carrot, kedyos, rice and salt. Mix well and cook chopped covered for 3 minutes. 1 cup — Fahong, steamed and —_ 4. Add mustasa and stir fry. Toss in egg and blend well. shelled 5, Serve hot. % cup — Shrimp, suefe, shelled, cubed 7 ii 7 1 was Pas Estimated energy and nutrient content per serving 4 tsp Black pepper, ground —_Energy, kcal 268 Thiamin, mg 0.10 ‘cup Carrot, chopped Protein, g 110 Riboflavin, mg 0.21 % cup — Kadyos fresh, boiled Calcium, mg 120 Niacin, mg 4. Iron, mg 34 Vitamin C,mg 11 4 cups — Rice, steamed vitomin A, pg RE 292 & tsp — lodized salt 2 cups — Mustasa, sliced thinly 2 pcs Chicken egg, 5; scrambled, sliced Yield 1 Tbsp Oil for frying egg 8 servings cup per servingIngredients Procedure 1 Tbsp — Cooking oil 1 In.a pan, heat oil. Sauté garlic, onion, tomato and 1 Tbsp — Garlic, crushed pork. Cover and simmer for 5 minutes. 2 ibsp = Onion, Bombay, sliced 2. Season with pats and pepper. ‘% cup Tomato, sliced 3. Add water and bring to a boil ‘& cup Pork, Kasim, ground 4. Add mustasa. Cover and cook for 3 minutes. 2 Ibsp = Pails 5. Add chicken egg and stir well. Simmer for another ‘& tsp Black pepper, ground 2 minutes. 1 cup Water 6. Serve hot. 6 cups Mustase, diced thinly 5 pcs Chicken egg, lightly beaten Estimated energy and nutrient content per serving Yield Energy, kcal 206 Thiamin, mg 015 56 servings Protein, g 104 Riboflavin, mg 0.28 2 cup per serving Calcium, mg 139 Niacin, mg 42 Iron, mg 44 VitaminCmg 40 Vitamin A, pg RE 295Ingredients Procedure 1 Tbsp — Cooking oil 1. In a pan, heat oil. Saute garlic, onion, tomato 1 Tbsp — Garlic, crushed and pork. 2 Tbsp Onion, Bombay, chopped 2. Season with patis and pepper. ‘% cup Tomato, chopped 3. Add water and chicken cube. Bring to a boil. *% cup Pork, Kasim, ground 4. Add sayote anc carrot. Cover and simmer for 2 Tbsp Patis 3 minutes Ye tsp Black pepper, ground 5. Serve hot. 14 cups Water 1 pe Chicken cube (optional) 5 cups — Sayote, strips % cup — Carrot, strips Estimated energy and nutrient content per serving Yield Energy, kcal 153 Thiamin, mg 013 5 6 servings Protein, g 5 Riboflavin, mg 0.07 3h up per serving Calcium, mg 47 Niacin, mg 23 ton, mg 15 VitaminC,mg 23 Vitamin A, pg RE 229DessertsGinatan kadyos Ingredients Procedure 1 cup Matagkit vice 1. In a pot, combine rice, kagvos, water and ‘4 cup — Kadyos, dried, toasted 2" extraction coconut milk. and cracked 2. Bring to a boil with constant stirring to aveid 10 cups Water scorching. 1 cup Coconut milk, 2nd 3. Season with sugar, Cover and simmer for 10 extraction minutes or until thick. 14 cups — Sugar, white 4. Add fangka and F* extraction coconut milk. % cup —_angka, ripe, shredded Simmer for 10 more minutes. 1 cup Coconut milk, 1st 5, Serve hot. extraction Estimated energy and nutrient content per serving Yield Energy, kcal 2728 Thiamin, mg 0.07 12 servings Protein, g 42 Riboflavin, mg 0.03 1 cup per serving Calcium, mg 20 Mlacin, mg 12 ron, mg 12 Vitamin C,mg 1 vitamin A, yg RE 2Squash icy with kadyos Ingredients Procedure 3 Tbsp Cassava flour, sifted 1. Combine flour and water. Mix well until flour is 3 cups Water 1 cup Sugar, white dissolved completely. 2. Place mixture in pan. Boil fora minute. % cup Squash, steamed and 4. Add sugar and squash then cool. mashed 4. Add milk and vanilla. Mix well. 1 cup Milk, evaporated, filled 5. Kadyos may be distributed in the ice candy bag. 1 tsp Vanilla flavor 6. Pour ‘4 cup of the mixture in each bag. ‘% cup Kadyos, fresh, boiled, Tie securely and freeze. skin removed 7. Serve frozen 18 pcs Ice candy bag Estimated energy and nutrient content per serving Yield Energy, keal 157 Thiamin, mg 0.06 9 servings Protein, g 29 Riboflavin, mg 0.14 2 pcs per serving Calcium, mg 113 Mada, mg 08 ron, mg 03 Vitamin C,mg 4 vitamin A, yg RE 64Glossa ry BAGOONG- salted and fermented atameng or fish, usually ais BLANCH ~ to submerge in bolling water for a stort time ond then plunge In cold water BLEND ~ to combine ingredients until smooth or even BOIL ~ to cook in liquid that has been heated until large bubbles constantly appear on the surface BROIL — to cook in direct heat on a broiler, hot coals or charcoal BROTH ~ the liquid in which meat has been gently boiled BURIBUD~ a method of cooking similar to dineagdeng but a tuber is added to make the mixture thick CHILL ~ to thoroughly cool either in a refrigerator or in an ice box CHOP - to cut into small pieces by the use of a knife or chopper CRUSH ~ to mash or press the food so that it will become finer CUBE ~ to cut into small pieces of about 4 to '4 inches square DINENGDENG ~ soupy boiled vegetables seasoned with bagoong, and added tried or grilled fish. DRAIN ~ to dtip or dry out the liquid ENSALADA~ a vegetable dish either fresh or blanched and served with a dressing of vinegar, beyoong, patts, onion, salt and sugar FLAKE ~ to break lightly in to small pieces GARNISH ~ to decorate dishes with small portions of colorful food before serving GSADO-~ vegetable dish soutéed in a small amount of fat GRATE ~ to shred by rubbing the food against a rough or perforated surface HABE ~ dried small shrimp INABRAO ~ consists of broiled pork or fish and vegetable boiled in rice washing and seasoned with bagoong KASIM ~ is the lower half of pork shoulder, also known as picnic KBL (Kacyos, Baboy at Langka) ~ a popular Vongo dish of boiled pork with £acyos and untipe Jengke, and soured with baavea fruit SMBWA ~ fine thin died noodle MIC~ to combine ingredients so that they are evenly distributed SAUTE to fry in a thin layer of fat SEASON ~ to add salt, pepper, spices and herbs to improve flavor SHELL ~ to strip or remove shell or outer covering SHRED - to cut into strips or tear finely SHRIMP JUICE - strained fluid extracted from pounded shrimp with small amount of water SLICE ~ to cut into very thin pieces SIMMER ~to cook in liquid just below the bolling point, when bubbles form slowly and break just below the surface SOUP STOCK ~ the liquid usually water in which meat, fish or vegetables has been cooked STEAM — to cook on a tack in a closed container so that the heat from the steam of the boiling water does the cooking STIR ~ FRY ~ to fry quickly in small amount of fat and tum the ingredients frequently usually applicable to small and thin slices SIRIP - to cut in narrow, relatively long pieces TIVIMTIM~ on llocono vegetable dish of boiled sefzyor with bagoong, calamansi, onion and tomato added TOAST ~ to brown ina frying pan with dry heatNutrient Composition of Some Indigenous Vegetables per 100 g Edible Portion* Indigenous Calcium | Phos- | Iron BR Thiamin | Ribofla- | Niacin | Ascorbic (mg) | phorus | (mg) | carotene | (mg) vin | (mg) | acid Vegetables ss mg) uo) (mg) (mg) Alugbati, leaves, boiled 58 5 ar 2350 0.02 0.05 03 47 Alukon, flower, boiled 278 75 43 300 0.06 013 08 10 Cucumber 22: 17 04 Tr 0.02 0.02 O41 10 Eggplant, boiled 30 28 05 80 0.07 0.04 os Tr Kadyos, seed, fresh ve 178 17 0O 042 016 14 28 Kadyos, seed, dried, 45 119 14 44 0.27 0.06 14 0 boiled Katuray, leaves, boiled 150 69 24 5675 O41 0.20 5.0 ot Kutitis, leaves, boiled 314 62 83 5000 0.02 0.19 a 64 Labong, boiled 18 20 02 0 0.03 0.03 02 Tr Malunggay, leaves, 96 29 17 2820 0.07 O14 1 53 boiled Mustasa, leaves, boiled 113 17 15 1695, 0.03 0.07 03 51 Pako, leaves 36 76 3.0 3100 0.00 0.10 1a 10 Pako, leaves, boiled 26 34 1.0 530 0.00 0.03 08 2 Patola, fruit, boiled 26 23 09 30 0.02 0.02 02 5 Radish 36 19 08 Tr 0.06 0.03 04 27 Radish, boiled Sefuyof, leaves, boiled Sayote, fruit, boiled 25 10 04 20 0.01 001 03 10 Sigarilyas, pod, boiled 63 ed 06 235 0.10 0.07 06 5 Sitaw, pod, green, 74 43 08 315 012 O11 08 15 boiled Squash, fruit, boiled 38 20 03 410 0.03 0.02 O5 8 Talinum, leaves, boiled Er 7 42 790 0.03 0.05 02 14 Upo, fruit, boiled 14 9g 0.4 8 0.02 0.01 0.1 4 * The Philippine Food Composition Tables, 1997. Food and Nutrition Research Institute, Department of Science and Technology (ENRIDOST).References Alternate Foods Research Group. Economical & Nutritious Alternate Foods—Recipes and Dictionary. Q.C.: UP-IDRC, UP College of Home Economics, 1986. Claudio VS and de Leon SY. Dictionary of Foods. 3rd edition. GMS Publishing Corporation. Quezon City. 1977. Food and Nutrition Research Institute-Department of Science and Technology. Nutritious recipes for the FNRI supplementary feeding program. FNRI-DOST, FARM Foundation, Inc. 2005 . Food and Nutrition Research Institute-Department of Science and Technology. The Philippine Food Composition Table. FNRI-DOST. 1997. Food and Nutrition Research Institute-National Science Development Board. Regional Recipes of the Philippines: Their nutrient content per serving portion. Pub. No. 172, October 1978. hitp:/Avww.bar.gov.ph/news/unpopular_veggies.asp http://casaveneracion com/chicken-and-upo-bottle-gourd-soup/ https #/dianaskitchen.com/pageMeggies/fernsoup.htm http:sAvww fillpinofoodrecipes.org/meat! hitp://foodtreatsandmore blogspot. com/2009/08/nabrao-dinengdeng-saluyot-and-green.htm! http:fhomecookingrock.com hitp://kelakitchen. wordpress.com/page/3/ hitp:/Avww.overseaspinoycooking.net/2007/1 O/ensaladang-katuray.htm! http:/www.thecookscottage.tynepad.com/euny/2005/05/lauki_doodhi_kh.html Indigenous Vegetables. Department of Agriculture, Bureau of Plant Industry, Manila Lagua RT, Cruel CP and Claudio VS. Food Preservation for Filipinos. GMS Publishing Corp. Quezon City. 1977. PCARRD. Mga Lutuing Katutubong Gulay. Los Bafios, Laguna: PCARRD/DOST, ADB, AVRDC, BPI-LBNCRDC/DA, 2007. 76p. Philippine Council for Agriculture, Forestry and Natural Resources Research and Development (PCARRD) and Small Enterprise Technology Upgrading Program (SET-UP). Department of Science and Technology (DOST). Information Bulletin No. 273/2008. Saluyot Production Guide. Philippine Council for Agriculture, Forestry and Natural Resources Research and Development - Department of Science and Technology (PCARRD-DOST). Information Bulletin No. 154-A/2009. Pole Sitao Production Guide.Project Team Marietta M. Bumanglag Senior Science Research Specialist May Ann R. Devanadera Science Research Specialist | Maylene D. Pua Science Research Analyst Cecilia S. Salen Allan R. Reyes Project Assistant III Project Director: Mario V. Capanzana, Ph.D. Director, FNRI-DOST