Creative and Healthy Ways To Cook Vegetables

7/22/2015
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Creative and healthy ways to cook vegetables

Tired of plain vegetable soup? Here are some recipes from the National Nutrition
Council that turn vegetables into appetizing dishes.
Jodesz Gavilan
Updated 4:30 PM, Jul 18, 2015
CREATIVE. The new cookbook of the National Nutrition Council lists the many ways to creatively cook
http://www.rappler.com/moveph/issues/hunger/99674creativehealthywayscookvegetables
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vegetables. All photos from NNC
MANILA, Philippines For most children, eating vegetables can be such a chore. They
often finish the greens on their plates to stop their parents from nagging them, and to
be excused from the dining table.
The low consumption of vegetables is reflected in the latest Food Consumption Survey
of the Food and Nutrition Research Institute (FNRI).
According to the survey results, only 3 types of vegetables made it to the top 20 most
consumed food of households in the Philippines: garlic, onion, and eggplant. (READ:
What are the top 20 food products consumed by Filipinos?)
It is high time for the sight of vegetables on the dining table to bring delight not
displeasure to Filipinos.
Not boring
Eating healthy should not just be seen as a mere task. It should be embedded in the
lifestyle and consciousness of each individual for maximum potential.
This does not mean, however, that eating healthy should be reduced to consuming
plain meals.
Through the recently released cookbook Mga Lutuing Gulay Araw-Arawin Simple,
Mura at Masustansya (Make Vegetable Dishes A Daily Habit Easy, Affordable, and
Nutritious), the National Nutrition Council (NNC) encourages Filipinos to eat more
vegetables cooked in very creative ways.
The NNC cookbook is composed of recipes sourced from different regions in the
Philippines, giving a diverse selection of well-tested meals. These are also made of
ingredients that arent hard to find some can even be planted in a backyard garden
and are also very affordable.
Here are some recipes:
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SALUYOT BURGER
Ingredients:
1 cup thinly sliced saluyot leaves
1 clove garlic, minced
2 pieces onion, minced
teaspoon sugar
teaspoon iodized salt
1 teaspoon ground pepper
1 egg
cup flour
2 cups cooking oil
Procedure:
1. Combine saluyot leaves, minced garlic, and minced onion in a bowl.
2. Add sugar, iodized salt, and ground pepper.
3. Add egg and flour.
4. Mix until it achieves a dough-like consistency.
4. Shape into burger patties and fry until golden brown.
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TORTANG PINAKBET
Ingredients:
3 pieces eggplants
1 cup diced squash
cup diced ampalaya
3 eggs
1 tablespoon diced malunggay leaves
1 tablespoon iodized salt
5 pieces tomatoes, diced
2 cups oil
Procedure:
1. Boil eggplants for 8 minutes or until half-cooked and set aside.
2. Boil diced squash and ampalaya. When done, use strainer to remove water.
3. Combine egg, malunggay leaves, and iodized salt. Mix then set aside.
3. Make an incision in the middle of each eggplant then place the boiled vegetables
inside.
5. Drench the eggplant in the egg and malunggay mixture, then fry.
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VEGETABLE SUSHI
Ingredients:
1 cup uncooked rice
tablespoon sugar
2 tablespoons vinegar
kilo squash
1 bundle carrots
cup finely chopped malunggay leaves
2 teaspoons iodized salt
1 teaspoon ground pepper
kilo pechay Tagalog
Instructions:
1. Cook rice, add salt and vinegar.
2. Boil squash and carrots. Mash the squash and slice carrots into strips.
3. Add malunggay leaves, iodized salt, and ground pepper to the mashed squash.
4. Place pechay Tagalog in boiling water for two minutes.
5. Assemble the sushi by placing 3-4 tablespoons of rice, two tablespoons of the
mashed squash, and carrots strips on top of one pechay Tagalog leaf.
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6. Roll then cut into pieces before serving.
FRIED MIXED VEGETABLES

Ingredients:
1 cup flour
4 tablespoons melted butter
cup water from boiled achuete seeds
2 teaspoons iodized salt
2 cups grated papaya
2 cups grated squash
2-3 cups cooking oil
Instructions:
1. Combine flour, water, achuete water, and butter in one bowl.
2. Add iodized salt and water. Mix until it becomes thick.
3. Add grated papaya and squash into the mixture.
4. Take one teaspoon and shape into circle.
5. Deep-fry until golden brown.
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Easy and healthy

Eating healthy does wonders to the body. Vegetables and fruits a big part of a healthy
diet contain the important vitamins, minerals, and fiber that contribute to the
regulation of body processes.
FNRI, through its daily meal guide for adults Pinggang Pinoy, identified a healthy meal
as having 33% vegetables for the sufficient amount of nutrients.
This requirement is not a problem in an agricultural country like the Philippines. From
rural farmers to backyard gardens, there is no longer any excuse not to eat healthy.
(READ: Indigenous vegetables and the Filipino diet)
If you are creative enough, eating healthy is easy with very important benefits in the
long run! Rappler.com
Do you have any creative recipes for vegetable meals? Comment below!
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Filed under: 2015 cookbook

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Mga Lutuing Gulay Araw-Arawin - Simple
Mura at Masustansya
NNC
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7/22/2015

Tell us the 'Story of the

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Creative and healthy ways to cook vegetables

vegetables. All photos from NNC

6. Roll then cut into pieces before serving.

FRIED MIXED VEGETABLES

Easy and healthy

Subscribe to The Daily wRap

Take it with a grain of 'iodized' salt

Indigenous vegetables and the Filipino diet

Too busy to stay healthy? Read this

New British ambassador knows his Tagalog,

Pope tweets in Tagalog

UNCLOS Part XII and protecting South China Sea's

Pope Francis tries to learn Tagalog

Best for babies: Top 10 foods for healthy babies

Filed under: 2015 cookbook

Mga Lutuing Gulay Araw-Arawin - Simple

National Nutrition Council

Join the Move.PH Community!

Know the basics of hunger:

Zero hunger challenge: Is it attainable?

Rappler's Founding Board

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