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Easy and nutritious recipes to try at home

By JOHN LEGASPI

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Nutritionists say that to boost our immune system against COVID-19, we must consume at least two to three cups of fruits and vegetables, a cup of rice, and avoid processed food. On your next trip to the market keep a shopping list for these recipes as shared by the Department of Agriculture’s Philippine Rice Research Institute. Any Filipino can do these at home, especially those who are suffering from “cabin fever.” Here are some dishes:

STIR-FRIED BROWN RICE SPROUTS

Makes five servings

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Ingredients:

1 tbsp. of vegetable oil

1 tbsp. of minced garlic

2 tbsp. of minced onion

2 tbsp. of oyster sauce

3 cups of boiled sprouted pigmented brown rice

Half a cup of sliced fried kikiam

Half a cup of squid balls

Half a cup of julienned Baguio beans

Half a cup of minced celery

Half a cup of julienned carrots

Half a cup of julienned chayote

Half a cup of julienned yam bean (singkamas)

A tsp. of iodized salt and pepper

How to prepare the rice:

  1. Soak the brown rice in water overnight.

  2. Drain, spread on cheesecloth, and let it stand for 24 to 36 hours.

  3. Rinse and cook with 1:2 rice:water ratio or boil for 15 mins. with 1:4 rice water ratio.

  4. Sprouted brown rice can be stored in the refrigerator for one to two days or in the freezer for a longer shelf life.

 

Procedure:

  1. Heat oil and sauté garlic and onion.

  2. Add oyster sauce, sprouted brown rice, squid balls, and kikiam.

  3. Stir in Baguio beans, celery, carrots, chayote, and yam bean.

  4. Season with salt and pepper.

  5. Mix until cooked.

 

DEEP-FRIED SQUASH CAKES

Makes six pieces

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Ingredients:

1 piece of egg, beaten

1 cup of boiled and mashed squash

1 ¾ cup of flour

1 tbsp. of cooking oil

⅛ tbsp. of garlic

⅛ cup of cubed mushrooms

½ cup of cubed bacon

½ cup of sliced amaranth leaves (kulitis)

½ cup of all-purpose flour

⅛ tsp. of iodized salt

⅛ tsp. of pepper

⅛ tsp. of cayenne powder

⅛ tsp. of seasoning cooking oil for frying

 

Procedure:

  1. Combine egg, squash, and flour. Form into a dough.

  2. Sauté the garlic, add mushrooms,and other ingredients.

  3. Stuff the squash dough with the sautéed vegetables and deep fry until golden brown.

 

HEARTY PATTY WITH AMARANTH SAUCE

Makes six pieces

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Ingredients:

Half a cup of sliced banana blossom (puso ng saging)

Half a cup of sliced amaranth leaves

Half a cup of sliced Chinese cabbage (pechay)

Half a cup of flour

2 pcs. of eggs, beaten

1 tbsp. of minced onion

1 tbsp. of minced garlic

Half a tsp. of iodized salt

⅛ tsp. of pepper

⅛ tsp. of seasoning

1 piece of bun

1 sliced tomato

1 piece of lettuce

1 sliced cucumber

Cooking oil for frying

 

Procedure:

  1. Combine banana blossom, amaranth, Chinese cabbage, flour, egg, onion, garlic, salt, and pepper. Mix well.

  2. Heat oil in a pan. Scoop a quarter of the mixture into the oil and press lightly with a spoon.

  3. Fry until golden brown

  4. Serve the party as is or in a bun with tomato, cucumber, and lettuce.

 

SOY SESAME GREENS

Makes two servings

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Ingredients:

1 tbsp. of sesame oil

2 tsp. of minced garlic

2 tsp. of minced onion

Quarter cup of ground pork

1 tbsp. of soy sauce

4 pcs. of string beans, cut

2 cups of sliced Chinese cabbage

2 cups of sliced amaranth leaves

⅛ tsp. of iodized salt

⅛ tsp. of pepper

 

Procedure:

  1. Heat the sesame oil in a pan. Sauté the garlic, onion, and pork.

  2. Add soy sauce, string beans, Chinese cabbage, and amaranth.

  3. Season with salt and pepper. Simmer until cooked.

 

SPICY PECHAY ROLLS

Makes five pieces

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Ingredients:

1 tbsp. of cooking oil

1 tbsp. of minced garlic

1 tbsp. of minced onion

Half a cup of ground pork

1 piece of tomato, sliced

1 piece of bell pepper, sliced

1 piece of green chili pepper, sliced

1 cup of amaranth leaves

¼ tsp. of iodized salt

⅛ tsp. of pepper

5 pieces of Chinese cabbage

 

For the sauce:

¼ cup of evaporated milk

¼ cup of all-purpose cream

A pinch of salt and white pepper

 

Procedure:

  1. Heat oil and sauté garlic and onion.

  2. Add ground pork and simmer until cooked.

  3. Add the vegetables and other ingredients. Mix well and set aside.

  4. Blanch the Chinese cabbage for 30 seconds or until wilted.

  5. Scoop a spoonful of the vegetable mixture onto the Chinese cabbage. Wrap and set aside.

  6. To prepare the sauce, mix milk, all-purpose cream, salt, and pepper. Simmer for three minutes.

  7. Top the Chinese cabbage rolls with sauce.



Source: Manila Bulletin

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