Name: Angelica C.

Fernando 12 December 2021

BSN 202 Nutrition and Dietetics

DISH FOR THE DAY: LA-ING

I. Introduction
The Bicol Region is located in the southern part of Luzon, has been known for their spicy
delicacies as namely Bicol express, La-ing, and many more mouth-watering and irresistible dishes.
La-ing, also known as Pinangat is one of the most famous dishes from the Bicol Regions, mainly
consists of taro leaves, and coconut milk. The taro leaf is a plant that usually grows 2-3 feet wide,
to be used on the dish, the leaves are shred from its veins to avoid any itch when consumed.
II. Ingredients and Procedure
II.I Ingredients
 5 taro (gabi) leaves; shredded
 1/2 kilo pork; diced or thinly sliced
 1 tablespoon garlic; minced
 1 tablespoon onion; minced
 1 tablespoon ginger; chopped
 2 tablespoons shrimp paste
 3 green chili pepper (siling haba)
 II.II Arrange the taro leaves in a casserole.
1. Spread on top the pork, ginger, garlic, and onion.
2. Add coconut milk but do not stir.
3. Cover, bring to a boil, then simmer until pork is tender. Add more coconut milk when
mixture gets too dry or if necessary.
4. Add shrimp paste and chili pepper.
5. Simmer, then remove from fire when little sauce is left.
6. Serve hot!
III. Nutritional Benefits
III.I Benefits of Taro Leaves
Taro leaves are a nutritious leafy green similar to spinach, commonly grown in
subtropical and tropical regions. They’re rich in several important micronutrients, such as
vitamin C, vitamin A, folate, and calcium, as well as disease-fighting antioxidants. Their
high fiber and low-calorie content make them an excellent food for boosting heart health and
promoting overall well-being.
One cup (132 grams) of cooked taro has 187 calories mostly from carbs and fewer than one
gram each of protein and fat (1). It also contains the following:
 Fiber: 6.7 grams
 Manganese: 30% of the daily value (DV)
 Vitamin B6: 22% of the DV
 Vitamin E: 19% of the DV
 Potassium: 18% of the DV
 Copper: 13% of the DV
 Vitamin C: 11% of the DV
 Phosphorus: 10% of the DV
 Magnesium: 10% of the DV
Thus, the consumption of La-ing which is mostly made up of taro leaves may also help in
controlling blood sugar level because Taro also contains resistant starch, a type of starch that
humans cannot digest, which do not result on the increase of blood sugar level. This
combination of resistant starch and fiber makes taro root a good carb option, especially for
people with diabetes.
III.II Benefits of Coconut Milk
Coconut Milk is a type of ingredient that came from white flesh of mature brown
coconuts; thus, coconut milk is a famous ingredient used on Bicolano delicacies. Coconut
milk is considered as a high-calorie food, in which 93% of it is mostly calories from fat,
including saturated fat. Coconut milk also contains the following: One cup (240 grams)
contains (1):
 Calories: 552
  Folate: 10% of the RDI
 Iron: 22% of the RDI
 Magnesium: 22% of the RDI
 Potassium: 18% of the RDI
 Copper: 32% of the RDI
 Manganese: 110% of the RDI
 Selenium: 21% of the RDI
Other potential health benefits of Coconut milk include reduction of inflammation, decreased
stomach ulcer size, and it can aid in fighting viruses and bacteria.
IV. Conclusion
Overall, the experience of preparing this dish has been good, thus, considering its benefits on
your health especially that of taro leaves can be a considerable factor to continue consuming the
dish with precautions. However due to high levels of cholesterol that could be harbored by
consuming coconut milk.

V. REFERENCES
Ariola, J. (2018, April 17). The Benefits of Coconut Milk. Health Beat. Retrieved December 10, 2021, from

https://jamaicahospital.org/newsletter/the-benefits-of-coconut-milk/

Coyle, D. A. (2018, January 17). The 9 Best Nondairy Substitutes for Milk. Healthline. Retrieved December 10, 2021, from

https://www.healthline.com/nutrition/best-milk-substitutes#TOC_TITLE_HDR_2

Julson, M. E. S. (2018, November 9). 7 Surprising Benefits of Taro Root. Healthline. Retrieved December 10, 2021, from

https://www.healthline.com/nutrition/taro-root-benefits

Preiato, R. D. D. (2020, March 18). Taro Leaves: Nutrition, Benefits, and Uses. Healthline. Retrieved December 10, 2021,

from https://www.healthline.com/nutrition/taro-leaves

R. (2021, January 21). Exploring Spicy Cuisines in Bicol. RedDoorz Blog. Retrieved December 10, 2021, from

https://www.reddoorz.com/blog/ph/places-to-eat-ph/exploring-spicy-cuisines-in-bicol

Spritzler, F. (2018, December 11). Coconut Milk: Health Benefits and Uses. Healthline. Retrieved December 10, 2021, from

https://www.healthline.com/nutrition/coconut-milk

WebMD Editorial Contributors. (2020, September 24). Health Benefits of Taro Root. WebMD. Retrieved December 10, 2021,

from https://www.webmd.com/diet/health-benefits-taro-root