Food Crisis Series 20
Simplify Food Preparation - for Health, Enjoyment
and Economy
Dr Abe V Rotor
Living with Nature - School on Blog [avrotor.blogspot.com]
“You don’t need a silver fork to eat good food.” - Paul Prudhomme
1. FRESHNESS: There's no substitute to freshness - fruits picked from the tree, newly harvested vegetables, newly dressed chicken and slaughtered meat.
2. CLEANLINESS: free from contamination, healthy source of crops and animals, strict sanitation and quarantine.3. SIMPLE PREPARATION: broiled, steamed, boiled, blanched, and the like.
4. AVOID PROCESSED PRODUCTS: canned, hammed, pureed, and the like.
5. HOMEMADE: direct choice and preference of recipes, others
1. Edible fern salad (with red egg,
tomato, onion rings and vinegar)
6. ECONOMICAL: less handling, less processing, less advertising.
7. EDUCATIONAL: to children, members of the household and immediate community.
8. PEACE O)F MIND: food security from vetsin (MSG), aspartame, olestra or fatless fat, decaf, enhancers.
9. HEALTH: investment and legacy to children and future generations.
10 PRODUCTIVITY: enjoyment in life and good health = high productivity.
11. BONDING: with family, friends and neighbors
12: VALUES: free from guilt and fear, fulfillment, and confidence,
2. Twin fried eggs over brown rice (onion leaves topping)
3. Halaan shell soup with sili (pepper) tops (thickened with corn starch)
4. Green corn on the cob (Serve with buko or young
coconut juice, or just water)
5. Nangka served whole
6. Empanada and ukoy (Eating while cooking)
7. Broiled tilapia cum scales (Burnt scale removes
fishy taste and smell)
8. Tamales (fish steamed in banana leaves, add tomato,
ginger, onion and a dash of salt)
9. Paksiw sapatero fish (Just don't overcook
10. Diningding or bulanglang - the most complete one-dish meal.
Right photo: native vegetables: patani, talong, alokong (himbaba-o), ampalaya), ingredients of the original Ilocano pinakbet
11. Squash ukoy, with small shrimps. Serve while still hot.
12. Fried tahong (green mussel). Be mindful of the Red Tide Warning of the DOH.
13. A choice of plain rice and arroz valenciana
15. Tokwa (soybean curd). Also, TVP (Texturized Vegetable Protein)
which looks and tastes like meat, also from soybean)
18. Make your own halo-halo for personal taste and economy.
Use fresh ingredients as much as possible.
19. Try exotic food like the favorite dish of Ilocanos known as “jumping salad.” Newly caught juvenile shrimps, promptly dressed with tomato or calamansi and a dash of salt. Pick them up individually by the head, put it into the mouth in reverse, severe the rostrum (unicorn) and antennae with the teeth to avoid injury. It is the kicking in the mouth that gives this unique dish its name jumping salad.
20. Don't miss malunggay (Moringa oleifera) in list of your regular recipes. Malunggay pod is cooked into bulanglang or diningding. To thicken the soup add kamote (sweet potato) tuber sliced or in cubes, which is first cooked and softened to paste. The cleaned pod is then added, followed by sahog, say broiled or fried tilapia, or pork, as may be preferred.What nutrients do we get from malunggay?
Here is a comparison of the food value of the fresh leaves versus green pods, in percent. (Marañon and Hermano, Useful Plants of the Philippines)
• Proteins - 7.30 vs 7.29
• Carbohydrates - 11.04 vs 2.61
• Fats - 1.10 vs 0.16
• Crude Fiber - 1.75 vs 0.76
• Phosphorus (P2 O 5) - 0.24 vs 0.19
• Calcium (CaO) - 0.72 vs 0.01
• Iron (Fe2O3) - 0.108 vs 0.0005
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