Beruflich Dokumente
Kultur Dokumente
ON INDIGENOUS FOODS
FOR SCHOOL NUTRITION PROGRAM
Standardized Recipes
Using Indigenous Foods
for the
School Nutrition Program
REPUBLIKA NG PILIPINAS
REPUBLIC OF THE PHILIPPINES
KAGAWARAN NG EDUKASYON, KULTURA AT ISPORTS
DEPARTMENT OF EDUCATION, CULTURE AND SPORTS
DESC Complex, Meralco Avenue
Pasig City
MESSAGE
This book, “Standardized Recipes Using Indigenous Foods for the School
Nutrition Program” will serve as a handy reference to the parents and school feeding
coordinators in the preparation of nutritious snacks/meals for the schoolchildren. This is
aimed to improve the nutritional health of the children, thus will ultimately uplift their
academic performance.
Congratulations!
MESSAGE
I would like to commend the staff of the Nutrition Division of the Health and
Nutrition Center for initiating the development of a recipe book of standardized recipes
utilizing indigenous foods. This is indeed a miles stone in the School Nutrition Program
because the recipe book shall serve as a ready reference/guide in the preparation of
nutritious foods for our school children. I am fully aware how tedious the process had
been – from formulation of the recipes, to testing; then computing caloric content and
validation.
The office is deeply grateful to the selfless efforts and commitment of the DESC’
Nutritionist-Dietitians who painstakingly prepared to recipes; and to the staff of the Food
and Nutrition Research Institute for their technical assistance and expertise.
Deep and sincere appreciation to the following individuals for their valuable
contribution in the Finalization of the Standardized Recipes Using Indigenous Foods
for the School Feeding Program.
EXECUTIVE COMMITTEE
CONSULTANTS
Contributors
Nutritionist-Dietitians I and II from various regions (Region I: Agnes Labuanan,
Aurora Sibayan; Region II: Erlinda Echaluce & Editha Ubiña; Region III: Ma. Jesusa
Nacino & Perla Limpin; Region IV: Rowena Velasco; Region V: Shirley Borja &
Marites Rabulan; Region VI: Melgazar Barboza & Delilah Gilongos; Region VII:
Eusebia del Mar & Annabella Iligan; Region VIII: Renelda Salar & Segundina Albao;
Region IX: Fe Sedillo & Grace Espos; Region X: Jefe Hona, Marietta Deiparine & Ruth
Alejado; Region XI: Nelly Fabia & Fe Sepulveda; Region XII: Gladys Mae Fernandez &
Adelina Singco; CAR: Michelle Andaya and NCR: Sarah Castro, Joselen Bulalacao &
Maribel Bajaro.
Our appreciation also goes to FNRI, DOST technical staff under the leadership of
Ms. Adoracion Mondala, Sr. Supervising Research Specialist; Ms. Marietta Bumanglag,
Science Research Specialist II; Ms. Geronima Reyes, Sr. Science Research Specialist and
Ms. Susana Gruezo, Sr. Research Specialist who directed the group to finalize the tested
recipes and for their support to this undertaking; and other persons, who in one way or
another, contributed to the development and production of this cookbook.
TABLE OF CONTENTS Page
Protein, g. 96 19 54%
* Based in the Philippine Recommended Dietary Allowance for Children 1-9 yrs.
Old
ALMONDIGAS ALA MINDANAO
Ingredients:
Almondigas:
Soup:
2 seg (2g) garlic, bulb,
crushed
2 Tbsp (30g) onion, Bombay, sliced
3c (750ml) rice washing
1c malunggay leaves
1 ½ tsp (7.5g) salt coarse
1c (20g) misua
2 Tbsp (30g) dilis, dried, ground
Procedure:
Almondigas:
1. Mix all the ingredients in a bowl except for oil,
Shape 1 tablespoon into balls
2. Heat cooking oil. Deep fat fry. Set aside.
Soup:
1. Sauté garlic and onions
2. Add rice washing, cover and bring to a boil
3. Drop balls and malunggay leaves. Simmer for a few minutes
4. Season with salt.
5. Add misua. Simmer for a few minutes.
6. Serve hot. Top with ground dilis.
No. of Servings: 5
Size per serving: 6 balls (200 g)
ARROZ CALDO ROYAL
Protein, g. 69 14 40%
Ingredients:
Procedure:
No. of servings: 5
Size per serving: 280 g, 1 ½ c
BANANA BLOSSOM MEDLEY
Protein, g. 57 11 31%
Ingredients:
3c water
3c (270g) banana blossom, sliced thinly
3 Tbsp (30 ml) cooking oil
1 Tbsp (10g) garlic, crushed
¼c (35g) onions, chopped
¼c (35g) tomatoes, sliced
1 Tbsp (20g) pork liver, sliced
1c (70g) dilis, dried, small size
1c (140g) squash, cubed
2c (60g) saluyot leaves
1c (300 ml) coconut milk
salt to taste, iodized
Procedure:
1. Bring water to a boil and add banana blossom.
Cook until tender. Set aside.
2. Sauté garlic, onions and tomatoes. Add livers, dilis and squash
3. Add the tenderized banana blossom. Simmer covered until squash becomes soft.
4. Add saluyot leaves and pour coconut milk.
5. Season with salt. Serve hot.
No. of servings: 5
Size per serving: 175 g, ¾ c
BANANA SARDINES SOUP
TOTAL PER SERVING * % RDA per serving
Protein, g. 71 14 40%
Ingredients:
Procedure:
1. Boil tamarind until tender. Extract juice using a strainer. Set aside.
2. In a separate pan, sauté garlic, onions and tomatoes.
3. Add sardines. Season with salt.
4. Add water. Bring to a boil.
5. Add saba and continue cooking until soft.
6. Add malunggay leaves and tamarind extract.
7. Serve hot.
No. of servings: 5
Size per serving: 1 cup (290g)
BEAN COCKTAIL
Protein, g. 91 18 51%
Ingredients:
Procedure:
1. Soak white beans overnight. Cook until tender.
Drain.
2. Boil saba. Remove peeling when cooked and slice into cubes.
3. Mix all ingredients together. Chill.
4. Pour into individuals glasses.
No. of servings: 5
Size per serving: 1 glass (184 g)
BEAN SPROUT LUMPIA
Protein, g. 52 10 29%
Ingredients:
Procedure:
1. Pan broil pork over medium heat until fats comes out. Set aside.
2. In the remaining fat, sauté onions.
3. Add pork, liver, soy sauce and cook until tender. Add bean sprout.
4. Add celery. Remove from fire.
5. Drain and cooked vegetables and set aside.
6. Fry beaten eggs, one piece at a time. Cook over medium heat, lifting edge
and moving skillet over the fire to prevent from burning.
7. Place four tablespoons of the mixture in each omelet then roll.
8. Arrange carefully in a platter. Set aside.
To prepare sauce:
No. of servings: 5
Size per serving: 1 roll (88 g)
BICOL TINUMOK
Protein, g. 77 15 43%
Ingredients:
Procedure:
1. Clean gabi leaves and set aside.
2. Mix thoroughly the next six (6) ingredients.
3. Divide mixture into five portions and wrap each one in 2 layers of gabi
leaves. Tie securely with strings.
4. Arrange in a sauce pan. Add salt in the coconut milk and pour in the pan.
5. Cover and cook for 30 minutes until coconut milk turns oily.
6. Serve hot.
No. of servings: 5
Size per serving: 1 pc. (120 g)
CAMOTE MAJA WITH PEANUT
Protein, g. 46 9 26%
Ingredients:
Procedure:
1. Combine first five (5) ingredients.
2. Add kamote and sago into the mixture. Blend
3. Cook over low fire, stirring constantly to prevent scorching.
4. Continue cooking until thick in consistency.
5. Pour on slightly greased molder and let cool.
6. Invert on another pan, slice and sprinkle with peanuts.
No. of servings: 5
Size per serving: 1 slice (110 g)
CARROMEL SHAKE
Protein, g. 70 12 34%
Ingredients:
Procedure:
1. Combine the first six (6) ingredients. Mix well and blenderize.
2. Pour into individual glasses. Chill.
3. Top with roasted peanuts and sago before serving.
No. of servings: 6
Size per serving: 1 glass (280 g)
CARROT PAN CAKE
Protein, g. 96 19 54%
Ingredients:
Procedure:
1. Sift together the first three (3) ingredients. Set aside.
2. Cream the margarine and add sugar, carrots and peanuts. Mix well.
3. Add vanilla to beaten eggs and blend well.
4. Add flour mixture and milk alternately, mixing well after each addition. Set
aside.
5. Grease heated frying pan with small amount of margarine.
6. Pour in ½ cup batter and cook over low fire until bubbles appear.
7. Cook the other aside.
8. Serve hot. Top with margarine and sugar, if desired.
No. of servings 5
Size per serving: 1 pc. (180 g – 5” diameter)
CHAMPORADO CON DILIS
Protein, g. 67 13 37%
Ingredients:
Procedure:
1. Toast dilis and set aside.
2. Wash malagkit and rice together.
3. Bring water to a boil. Add washed malagkit and rice. Cook until done,
stirring occasionally to prevent scorching.
4. Add dissolved cocoa powder and sugar. Mix well.
5. Sprinkle grated carrots on top.
6. Serve with milk and toasted dilis.
No. of servings: 5
Size per serving: 1 soup bowl (312 g)
CHAMPORADO WITH MUNGBEAN
Protein, g. 68 14 40%
Ingredients:
Procedure:
1. Wash malagkit and drain. Set aside.
2. Bring water to a boil and add malagkit. Cook at simmering temperature. Stir
constantly to prevent scorching.
3. When almost cooked, add sugar, cocoa powder, mung bean, gabi and kamote.
Stir and continue cooking.
4. Add salt. Remove from fire.
5. Add milk before serving.
No. of servings: 5
Size per serving: 1 cup (240 g)
CHOCO GOLDEN DELIGHT
Ingredients:
Procedure:
1. Pan fry munggo until golden brown. Set aside to cool.
2. In a mixing bowl, combine milk, coco cream, cornstarch, sugar and choco-
flavored drink.
3. In a separate pan, pour 2nd extract coconut milk and add munggo.
Bring to a boil. Simmer until spreading consistency.
4. Add coco milk-cornstarch mixture. Simmer until thick in consistency.
5. Add carrot before removing the fire. Mix well.
6. Pour mixture in a 2 x 9 round baking pan.
Sprinkle top with ground peanuts.
No. of servings: 10
Size per serving: 165 g, 2 x 2 ½ x 4
(round baking pan)
COCOMUNGBEAN
Protein, g. 52 10 29%
Ingredients:
Procedure:
1. Boil mung bean in 3 cups water until half- done.
Season with salt. Set aside.
2. In a separate pan, boil squash in 1 cup water until tender. Mash and set aside.
3. Cook glutinous rice in coconut milk and remaining water until cooked. Stir
occasionally to prevent scorching.
4. Add mung bean, squash, sugar and carrots.
5. Simmer for ten minutes. Remove the fire.
6. Serve hot or cold.
No. of servings: 5
Size per serving: ½ cup (120 g)
CORDILLERA MEDLEY
Protein, g. 69 14 40%
Ingredients:
Procedure:
1. Boil mung bean in 3 cups water until soft. Set aside.
2. Heat oil and fry galunggong. Cool, flake and set aside.
3. Sauté garlic and onions. Add gabi and 2 cups water. Simmer covered for 5-7
minutes.
4. Add carrot, cooked mung bean and galunggong. Cook for another 10
minutes.
5. Add sili leaves. Season with salt and patis. Cook 2 minutes more.
6. Serve hot
No. of servings: 5
Size per serving: 1 cup (210 g)
CORN FRITTERS
Protein, g. 65 11 31%
Ingredients:
Procedure:
1. Dissolve yeast in lukewarm water. Set aside.
2. Mix flour, salt, sugar and baking powder in a bowl.
3. Make a hole in the flour mixture, add in eggs and milk. Blend the mixture
well.
4. Add yeast, corn and carrots. Mix thoroughly. Set aside.
5. Heat oil. Drop in spoonful of the mixture. Fry until golden brown.
6. Drain excess oil.
No. of servings: 5
Size per serving: 3 pcs. (140 g)
COCO PEANUT MAJA
Protein, g. 86 17 49%
Ingredients:
Procedure:
1. Combine the first six ingredients and pass through a sieve or blenderize.
2. Add sesame seeds. Mix well.
3. Cook over low fire stirring constantly to prevent scorching until thick in
consistency.
4. Pour in a slightly greased mold.
5. Sprinkle with peanut before serving.
No. of servings: 5
Size per serving: 1 rectangular pc (110 g – 4”x 2” x 1”)
CORN SOUP WITH GUSTO
Protein, g. 67 13 37%
Ingredients:
Procedure:
1. Boil corn in 8 c water until tender. Set aside.
2. Sauté garlic, onion, ginger and tomatoes.
3. Add shrimps and liver.
4. Pour in boiled corn mixture.
5. Add squash and cook until tender.
6. Add lemon grass, onion leaves and malunggay. Simmer for a few minutes.
7. Season with salt. Serve hot.
No. of servings: 5
Size per serving: 175 g, 1 cup
COUNTRY SOUP
Protein, g. 80 16 46%
Ingredients:
Procedure:
1. Boil mung bean in 3 cups water until soft.
2. Sauté garlic and onion.
3. Add alamang and corn. Season with patis and salt.
4. Add remaining 3 cups of water. Cover and simmer until corn is tender.
5. Add mung bean and kangkong. Stir. Simmer for 3 minutes.
6. Serve hot with toasted dilis.
No. of servings: 5
Size per serving: ½ c (145g)
CREAM OF TULYA SOUP
Protein, g. 62 10 29%
Ingredients:
Procedure:
1. Sauté garlic, onions and tulya.
2. Add tulya broth and bring to a boil.
3. Add squash, carrots, kamote and cook for 10 minutes.
4. Season with salt and patis.
5. Add cooked munggo and milk.
6. Simmer for 2 minutes.
7. Remove from fire and serve hot.
No. of servings: 5
Size per serving: 1 soup bowl (235g)
EGG WITH MISUA & MALUNGGAY LEAVES
Protein, g. 60 12 54%
Ingredients:
Procedure:
1. Sauté garlic, onions, tomatoes and clams.
2. Add water and season with patis.
3. Let it boil.
4. Add the beaten eggs and the malunggay leaves. Let it boil.
5. Add misua, salt to taste.
No. of servings: 5
Size per serving: 340g, 1 ½ c
GABURILLO
TOTAL PER SERVING * % RDA per serving
Protein, g. 81 16 46%
Ingredients:
1c (120g) gabi
¾c (170g) mung bean, red, dried
1 tsp (5g ) salt, coarse
1c (240g) sugar, brown
½c (45g) coconut meat, malakanin, shredded
1½ (400 ml) milk, evaporated
3 pcs. egg, chicken, whole, beaten
2 pcs. (10g) kalamansi, juice extracted
3c water
Procedure:
1. Boil gabi until tender then mash and set aside.
2. In a separate casserole, boil mung bean until tender. Set aside.
3. In a carajay, blend sugar and grated young coconut. Cook over moderate heat,
stirring constantly to prevent from burning.
4. Add mashed gabi and boiled mung bean into mixture.
5. Combine salt with milk and add little by little to the cooking mixture.
6. Add beaten eggs and continue cooking ion moderate heat until sticky.
7. Flavor with kalamansi juice.
8. Remove the fire and pour in a pan lined with wilted banana leaf.
Let cool.
9. Measure 1 heaping tablespoon and from into balls.
10. Arrange in a platter.
No. of servings: 5
Size per serving: 5 balls (180g )
GINATAANG MIXED VEGETABLES
Protein, g. 74 15 43%
Ingredients:
Procedure:
1. Boil munggo in 4 c water until tender. Set aside.
2. Sauté garlic. Add squash, bagoong and dilis.
Cook until squash is almost done.
3. Add diluted coco milk and kulitis leaves. Cover and continue cooking until
cooked.
4. Add coco cream. Simmer uncovered for a few minutes.
5. Serve hot.
No. of servings: 5
Size per serving: 175g, ¾ c
GINATAANG TOKWA CON KAL-SI-MAL
Protein, g. 68 14 40%
Ingredients:
Procedure:
1. Fry tokwa and set aside.
2. Sauté onions and tomatoes.
3. Add patis and salt.
4. Put 2 cups coconut milk and let it boil.
5. Add squash then string beans, continue cooking until vegetables are half
cooked.
6. Add tokwa and malunggay leaves.
7. Pour the remaining ½ cup coconut milk. Cook for two more minutes.
8. Serve hot.
No. of servings: 5
Size per serving: 200 g, 1 ½ c
GINATAAN HALO-HALO
Protein, g. 67 13 47%
Ingredients:
Procedure:
1. Toast mung bean until golden brown. Grind coarsely and set aside.
2. Combine 2nd extract coconut milk with water and sugar in a pan. Cover and
bring to a boil.
3. Add the rest of the ingredients and ground mung bean. Stir and simmer for
10 minutes.
4. Serve hot.
No. of servings: 5
Size per serving: 1 cup (212 g)
GINATAANG MONGGO
Protein, g. 90 18 51%
Ingredients:
Procedure:
1. Sauté garlic, onion and hibe.
2. Season with salt and patis.
3. Add coconut milk (2nd extraction) and water.
Bring to a boil.
4. Add carrots and simmer until cooked.
5. Add gabi, mung bean and malunggay leaves.
6. Add coconut milk (1st extraction) before removing from fire.
7. Serve hot.
No. of servings: 5
Size per serving: 1 soup bowl (250g)
KALINGKING WITH NUT
Protein, g. 58 12 34%
Iron, mg. 6 1 8%
Ingredients:
Procedure:
1. Mix the first five (5) ingredients. Blend well.
2. In a separate pan, pour batter to the combined squash and kamote strips
making sure all strips are well coated.
3. Heat oil. Spoon about 3 tablespoon of the mixture and fry until golden brown
4. Drain excess oil.
5. Brush with margarine and sprinkle peanuts on top.
No. of servings: 5
Size per serving: 1 pc (130 g – 4.5”x 2.5”x 1.5”)
KAMOTE-KALABASA- MUNGGO- TURON
Protein, g. 45 4 11%
Ingredients:
Procedure:
1. Mash kamote, kalabasa and munggo in a bowl.
Mix well.
2. Add milk and choco-flavored drink powder into the mixture. Mix well.
3. Put 1 Tbsp (30 g) of the mixture in a lumpia wrapper and wrap with both
ends sealed.
4. Deep fry until golden brown. Drain excess oil.
5. Serve hot.
No. of servings: 5
Size per serving: 25g each, 2 pcs.
LUGAW NA MAY TOKWA’T GULAY
Protein, g. 68 11 31%
Ingredients:
Procedure:
1. Boil malagkit in 4 cups until very soft. Set aside.
2. Sauté malagkit in ½ of the garlic, onion and ginger. Add remaining 4 cups
water.
Let boil and season with chicken cube.
3. Drop beaten eggs. Stir. Remove from heat. Set aside.
Topping:
No. of servings: 6
Size per serving: 250 g, 1 c
MACARONI WITH RED MUNGGO
Protein, g. 57 11 31%
Ingredients:
Procedure:
1. Boil macaroni until cooked. Set aside.
2. Steam-open the halaan and shell. Set aside meat.
3. Sauté garlic, onion and halaan meat.
4. Add boiled munggo and kamote.
5. Add water, salt and pepper.
6. Let it boil for 1 minute.
7. Add macaroni and malunggay leaves.
8. Stir in milk. Serve hot.
No. of servings: 5
Size per serving: 300 g, 1 ½ c
MAJA MARBLE
Protein, g. 47 9 26%
Ingrédients:
1c (100g) cornstarch
1c (300ml) coconut milk, 1st extraction
1c (300 ml) coconut milk, 2nd extraction
1½c (450g) sugar, white
1 tsp (5 ml) vanilla
1c (220g) squash, boiled and mashed
1c (150g) munggo, green, boiled and mashed
1 med pc. (20g) carrots, grated
¾c (90g) ubi, boiled and mashed
Procedure:
1. Combine the first five (5) ingredients. Mix well.
Divide the mixture into 2 parts.
2. In one part, add squash and half of the munggo and carrots.
3. To the other half, add ubi and the remaining munggo and carrots.
4. Cook separately until thick in consistency. Stir constantly to prevent
scorching.
5. Blend together and pour in a molder. Allow to cool and slice.
6. Serve with toasted coconut meat, if desired.
No. of servings: 5
Size per serving: 2 pcs (230 g – 3 ½” x 2” x ¾”)
MIKI MI
Protein, g. 71 14 40%
Ingredients:
Procedure:
1. Marinate chicken strips in soy sauce and pepper for one hour.
2. Did marinated chicken in beaten egg. Coat with flour and set aside.
3. Heat oil, sauté garlic and onions. Add shrimps. Cook until done.
4. Add water. Bring to a boil and drop chicken strips one by one. Simmer until
cooked.
5. Add carrots and squash. Continue cooking until half done.
6. Add pechay leaves and miki. Simmer until all vegetables are cooked.
7. Season with salt.
8. Sprinkle green onions on top before serving.
No. of servings: 5
Size per serving: 1 ¼ c (225g)
MISUA WITH MALUNGGAY LEAVES
Protein, g. 52 10 29%
Ingredients:
Procedure:
1. Sauté garlic, onions, tomatoes and shrimps.
2. Add water and diced yellow kamote. Simmer until kamote is half done.
3. Add misua, malunggay leaves and beaten eggs. Stir occasionally until
malunggay is done.
4. Season with salt. Serve hot.
No. of servings: 5
Size per serving: 230g
MISUA WITH PATOLA
Protein, g. 67 13 37%
Ingredients:
Procedure:
1. Sauté garlic, onion and tomatoes.
2. Add hibe. Season with patis.
3. Add water and let it boil.
4. Add liver. Simmer for a few minutes.
5. Add carrots and patola. When almost cooked, add misua. Stir.
6. Sprinkle green onions before removing from fire.
7. Serve hot.
No. of servings: 5
Size per serving: 1 soup bowl (290g)
MUNG BEAN - CARROT DELIGHT
Protein, g. 62 12 34%
Ingredients:
Procedure:
1. Boil coconut milk.
2. Add ubi, carrots, banana and sago. Simmer for 2 minutes.
3. Add mung bean and mix well.
4. Add sugar. Simmer for another 2 minutes.
5. Add salt.
6. Serve hot.
No. of servings: 5
Size per serving: 1 cup (216 g)
MUNGGO SARCIADO DELIGHT
Protein, g. 50 10 29%
Ingredients:
Procedure:
1. Boil munggo in 5 c water until soft, set aside.
2. Sauté garlic, onions, and tomatoes.
3. Add squash and shrimp tagunton. Cook for about 10-15 minutes.
4. Add dissolved powdered rice in ¼ c water then almost done. Add malunggay.
5. Salt to taste. Serve hot.
No. of servings: 5
Size per serving: 185g, 1 ¾ c
MUNGGO SUPREME SOUP
Protein, g. 53 10 29%
Ingredients:
Procedure:
1. Boil munggo in 3 c water until soft, set aside.
2. Sauté garlic, onions, and tomatoes, shrimps and boiled munggo.
3. Add shrimp juice. Let it boil and simmer.
4. Add squash and diluted powdered rice. Stir. Cook for about 10-15 minutes.
5. Add sili leaves and cook 2 minutes more.
6. Season with salt.
7. Serve hot.
No. of servings: 5
Size per serving: 220 g. 1 c
PICADILLO
Protein, g. 66 13 37%
Ingredients:
Procedure:
1. Sauté garlic, onions, and tomatoes.
2. Add ground pork and liver. Cook for a few minutes.
3. Season with patis.
4. Add sayote, carrots, dilis, sotanghon and rice water.
5. Cover and simmer until vegetables and sotanghon are cooked.
6. Add sili leaves. Continue simmering for 10 seconds.
7. Remove from fire. Serve hot.
No. of servings: 5
Size per serving: 1 soup bowl (270g)
PINANGAT WITH KAMOTE TOPS
Protein, g. 63 13 37%
Ingredients:
Procedure:
1. Sauté onions, ginger and tomatoes. Season with patis.
2. Add water and let it boil.
3. Add kamias, gabi and malunggay pods. When half-cooked, add okra, fish
and sugar
4. When almost done, add kamote tops and turn off the fire.
5. Serve hot.
No. of servings: 5
Size per serving: 240g, 1 pc
PINOY CORN SOUP
Protein, g. 53 11 31%
Ingredients:
Procedure:
1. Sauté garlic, onions, shrimps. Add corn and carrots.
2. Add water and patis.
3. Add kamote, let it boil until tender.
4. Add malunggay and onion leaves.
5. Season with salt to taste. Let it boil.
6. Remove from fire and immediately add eggs and stir.
7. Serve hot.
No. of servings: 5
Size per serving: 400 g, 1 ½ c
PUTO DE GABI WITH LINGA
Protein, g. 65 13 37%
Ingredients:
Procedure:
1. Boil gabi in water until tender. Cool and mash.
2. Mix rice galapong with mashed gabi and carrots. Set aside.
3. In a separate bowl, combine coconut milk, baking powder and sugar. Add to
galapong, gabi and carrot mixture. Blend well and pass through a strainer to
remove lumps or blenderize.
4. Add ¾ cup sesame seeds. Mix thoroughly.
5. Pour into individual molds, filling each mold 2/3 full.
6. Cover and stream for 45-60 minutes.
7. Sprinkle remaining sesame seeds and top with cheese before serving.
No. of servings: 5
Size per serving: 1 puto molder (120)
RED MUNGGO BEANS IN COCO CREAM
Protein, g. 67 13 37%
Ingredients:
Procedure:
1. Sauté garlic, onion and tomatoes.
2. Add shrimps, munggo and lemon grass.
3. Add 1 c water. Bring to a boil and simmer for 10 minutes.
4. Add carrot, coconut cream and malunggay leaves. Simmer until cooked.
5. Season with salt. Remove from fire.
6. Serve hot.
No. of servings: 5
Size per serving: 100 g or ½ c
SHRIMP ALUGBATI GUISADO
Protein, g. 49 10 29%
Ingredients:
Procedure:
1. Sauté garlic, onion and tomatoes.
2. Add bagoong shrimps and liver.
3. Add 3 c water and grated young corn. Simmer until corn is half done.
4. Add squash and string beans. Cook until tender.
5. Add alugbati, cook for 2 minutes longer.
6. Season with salt
7. Serve hot.
No. of servings: 5
Size per serving: 205 g, 1 c
SOPAS DE BUKO CON DILIS
Protein, g. 66 13 37%
Ingredients:
Procedure:
1. Sauté garlic, onions and ginger in a pan.
2. Add shrimps. Set aside.
3. In a separate pan, bring to a boil 5 cups of water. Dissolved chicken cube.
Pour in the sautéed mixture.
4. Add corn, liver, celery and young coconut meat. Simmer until done.
5. Season with salt
6. Serve hot.
No. of servings: 5
Size per serving: 400 g, 1 ½ c
SOPAS NA DAHON NG MALUNGGAY
Protein, g. 57 11 31%
Ingredients:
No. of servings: 5
Size per serving: 315 g, 1 ½ c
SQUABI
Protein, g. 51 10 29%
Ingredients:
Procedure:
1. Combine the first four (4) ingredients. Blend well.
2. Add egg yolk and condensed milk. Mix well.
3. Add margarine and peanuts. Mix thoroughly.
4. Pour mixture in a pan. Cook over low fire, stirring constantly until thick in
consistency.
5. Pour in individual molds and brush with margarine.
No. of servings: 5
Size per serving: 1 mold (110 g)
SQUASH ARROZ CALDO
Protein, g. 47 9 26%
Ingredients:
6c water
1c (130g) rice, whole grain
¼c+2 (40 ml) Tbsp cooking oil
1 tsp (5g) garlic, minced
¼c (30g) onion, sliced
¼c (30g) tomatoes, sliced
1 Tbsp (10g) bagoong, alamang
1/3 c (120g) shrimp, tagunton, shelled
½c (52g) clams, halaan, shelled
1¼c (175g) squash, strips
¾ tsp (3g) salt, iodized
2 Tbsp (20g) bell pepper, red
1 Tbsp (10g) ginger (optional)
½c (60g) green onions (chopped)
Procedure:
1. Boil rice with 6 c water until soft. Set aside.
2. Sauté garlic, onions and tomatoes. Add bagoong, shrimps, clams, and squash.
3. Pour the sautéed ingredients to the porridge. Stir and allow to boil.
4. Season with salt.
5. Add pepper and ginger. Cook for 2 minutes more.
6. Sprinkle with green onions.
No. of servings: 5
Size per serving: 220 g, 1 c
SQUASH CARROT MALUNGGAY BURGER
Protein, g. 59 12 34%
Ingredients:
Procedure:
1. Mix all ingredients together except oil. Blend well.
2. Drop by spoonful in deep hot cooking oil.
3. Cook over medium heat until golden brown.
4. Serve with catsup or plain with nutribun.
No. of servings: 5
Size per serving: 4 pcs. (140g)
SQUASH-CHOCO FLAN
Protein, g. 77 15 43%
Ingredients:
Procedure:
1. Peel the squash and boil for 20-30 minutes. Mash with fork until fine.
2. Mix the mashed squash with choco flavored energy fortified drink granules,
milk and vanilla.
3. Add egg and set aside.
4. Put the brown sugar in the molder or llanera and heat in low fire until sugar
is caramelized.
5. Pour the squash mixture.
6. Cover the molder or llanera with aluminum foil.
7. Place the llanera in a steamer and cook covered for 30-40 minutes.
No. of servings: 5
Size per serving: 240 g or approx. 3” x 2” x 1”
SQUASH FLOWER TEMPURA
Ingredients:
Procedure:
1. Remove stem and pistil of each squash flower. Leave half inch (1/2”) of stem
to hold flower. Wash flower and set aside.
2. In a bowl, combine beaten eggs, white pepper, salt, dilis and flour to form
batter. Blend well.
3. In a pan, heat cooking oil. Pour each squash flower with 3 tablespoon batter
then fry until golden brown. Drain excess oil.
4. Arrange in a platter and serve hot.
No. of servings: 5
Size per serving: 1 roll (88 g)
SQUASH MUNGGO SILI SOUP
Protein, g. 67 13 37%
Ingredients:
Procedure:
1. Cook shrimps in ½ c water. Let cool and shell.
2. Boil munggo in 3 c water until soft.
3. Add squash, bagoong, shelled shrimps, tomatoes, onions and shrimp juice.
Simmer until half done.
4. Add sili leaves and coco milk. Cook 2 minutes more.
5. Season with salt.
6. Serve hot.
No. of servings: 5
Size per serving: 215 g. 1 c
SQUASH PUTO
Protein, g. 47 9 26%
Ingredients:
Procedure:
1. Steam squash until cooked and mash. Set aside.
2. Sift all dry ingredients together.
3. Make a well at the center and add the rest of the ingredients. Blend until
smooth.
4. Add mashed squash and mix well.
5. Pour mixture in a cake pan lined with wilted banana leaves. Cover.
6. Steam for 45 minutes.
No. of servings: 5
Size per serving: 152 g/pc, 1” x 4”
SQUASH PUDDING
Protein, g. 95 9 26%
Ingredients:
Procedure:
1. Combine first 4 ingredients together in a heavy saucepan. Cook, stirring
constantly in low fire until thick.
2. Stir raisins, young coconut and butter.
3. Let boil for at least 5 minutes more and transfer into a serving platter. Flatten
and slice into serving portion.
4. Serve either hot or cold.
No. of servings: 10
Size per serving: 135 g, 1 slice
SQUASH WITH DRIED DILIS, BEANS & KANGKONG
Protein, g. 64 13 37%
Ingredients:
Procedure:
1. Sauté onions, tomatoes, ginger, shrimps and dilis.
2. Pour water and let boil. Add squash and string beans. Cook until tender.
3. Add coco milk and simmer uncovered.
4. Add kangkong leaves. Simmer until cooked.
5. Season with salt.
6. Serve hot.
No. of servings: 5
Size per serving: 200 g, 1 c
TABIRAK
Protein, g. 58 12 34%
Ingredients:
Procedure:
1. Boil malagkit rice with 2nd extract coconut milk until almost tender.
2. Add banana and carrots. Simmer until tender. Stir once in a while.
3. Add langka and peanuts. Continue boiling for 2 minutes.
4. Add sago, buko and sugar. Stir.
5. Add 1st extract coco milk and let boil for 3 minutes.
6. Serve hot or cold.
No. of servings: 5
Size per serving: 240 g, 1 c
TINAPSIT
Protein, g. 46 9 26%
Ingredients:
Procedure:
1. Sauté garlic, onions, tomatoes, liver and tinapa.
2. Pour water and bring to a boil.
3. Season with soy sauce to taste.
4. Add noodles and simmer.
5. Add pechay leaves and carrots.
6. Cook until done.
7. Serve with calamansi.
No. of servings: 5
Size per serving: 180 g / 1 ½ c
TURON KAMOTE
Protein, g. 64 13 37%
Ingredients:
Procedure:
1. Combine the first 4 ingredients and mix well.
2. Divide the mixture into 5 portions.
3. Wrap each mixture in lumpia wrapper. Seal securely.
4. Fry until golden brown.
5. Serve hot.
No. of servings: 5
Size per serving: 180 g , 2 pcs.
UKOY KALABASA FLITTERS
Protein, g. 51 10 29%
Ingredients:
Procedure:
1. Boil shrimps. Set aside.
2. Combine all ingredients except shrimps and squash and mix thoroughly.
3. Measure 2 Tbsp into a saucer. Put ½ c of squash strips and press. Add four
shrimps and deep fry until golden brown.
4. Serve with vinegar dressing.
No. of servings: 5
Size per serving: 140 g , 2 pcs.
VEGETABLE MAMI
Ingredients:
Procedure:
1. Sauté garlic, carrots and chicken. Season with salt and patis.
2. Add water and chicken bouillon cube and bring to a boil.
3. Drop kalabasa. When half done, add mami and bring to a boil. Lower heat.
4. Add pechay and cook for two minutes.
5. Sprinkle onion leaves and remove from fire.
6. Serve hot.
No. of servings: 5
Size per serving: 290 g , 1 ½ c
VEGETABLE MIX
Protein, g. 71 14 40%
Ingredients:
Procedure:
1. Boil mung bean in 3 cups water until soft. Mash and set aside.
2. Boil gabi in 1 cup water until cooked. Set aside.
3. Sauté garlic, onion and tomatoes. Add bagoong and dilis.
4. Add 2 cups water. Let boil.
5. Add squash, sitaw and okra. Cover and cook for 10 minutes.
6. Add cooked mung bean, gabi and kangkong.
7. Add malunggay leaves. Simmer for 1 minute.
8. Serve hot.
No. of servings: 5
Size per serving: 1 cup (210 g)