Good health starts right in the kitchen. And more so now, with a global health crisis caused by the coronavirus, we have to arm ourselves with healthy dishes to defend against this pandemic. Here are four basic ingredients that do wonders for your immunity and health, together with easy to make recipes that you can try out while keeping safe social distance at home.
Ever heard of the miracle tree? Well, moringa or malunggay is truly a wonder-thing. First found in the cold Himalayan hilltops, this tree has since been cultivated across Africa and India for its powerful superfood benefits. Its leaves are usually used as is or grounded into a green powder. Sometimes people replace spinach with moringa leaves, or it's simply tossed into salads. For this recipe, I used roughly a cup of its leaves into a beautiful Filipino squash stew, or Ginataang Kalabasa, an all-time favorite of mine, ever since I was a kid! One thing, I usually cook the kalabasa (squash) until it’s mushy- it creates this wonderful fusion of textures, and sweet, intense flavours when the kalabasa and coconut milk simmers into a thick gooey sauce.
How To Make Ginataang Kalabasa (Squash Stew)
Cook and Prep: 20 mins ; Serves: 5-6 pax
Ingredients:
First, heat oil in a pan, then sauté onions and garlic until aromatic. Next, add kalabasa (squash) and cook for about 5 mins. Then, add 5 cups of water and simmer and pour in coconut milk and continue to simmer for about 3 mins. Add sitaw (green string beans) and simmer for about 2 mins. Now, turn off the heat and add malunggay (moringa). Cover for about a min. Finally, season and dig in.
The deep vibrant purple, sometimes almost black hue of eggplants are incredibly rich in antioxidant properties, particularly the kind that’s shown to prevent cell damage, especially in the brain. Another thing I love about this vegetable is that it makes for an addictively quick salad. This Ensaladang Talong recipe, or Filipino Eggplant Salad is so versatile, you can make it on the fly, and serve as a side or an appetite-inducing appetiser before your meal.
How To Make Ensaladang Talong (Eggplant Salad)
Cook and Prep: Under 10 mins ; Serves: 3-5 pax
Ingredients:
To begin, heat the grill and poke holes into eggplants with a fork. Next, grill until skin is charred. After removing the skin, use a fork to flatten the eggplants. Next, mix fish sauce, calamansi, vinegar, honey, and siling labuyo (chilli padi). Last, drizzle eggplants with dressing and garnish.
This Filipino Beef Pochero, or Beef Stew is my mother’s go-to dish, and this soupy, saucy tomato-y stew takes me right back to childhood. The essential health benefit in this recipe is lycopene, the brilliant reddish hue you see in tomato, watermelons, and pink grapefruit. The powerful antioxidant has been shown to reduce cancer-risk and more by preventing cell damage, so try out this pretty awesome beef stew recipe with tarty tomato sauce balanced by slight sweetness from bananas. Yum!
How To Make Beef Pochero (Beef Stew)
Cook and Prep: 50 mins ; Serves: 3-5 pax
Ingredients:
First, you'll heat oil in a pot and sear the beef until it browns. Set it aside. Next, sauté the chorizo for about 3 mins. Now, put the onion, garlic in and sauté and put the beef back in together with tomato sauce. Then, pour in water and simmer until tender. Put in potatoes, bananas, and chickpeas and simmer for about 5 mins. Finally, add bok choy and you're done!
Whether red, yellow or green, bell peppers are one of the richest sources of vitamin C that come from food, providing over 160% of your suggested daily vitamin C requirement. And the best part? It leaves a slight peppery, fresh taste in any dish. In this Filipino Creamy Pineapple Chicken Stew recipe, or Pininyahang Manok, it’s a much-needed balance to the all-over creaminess of evaporated milk. But be warned, there’s a fair amount of pineapples which not everyone’s a fan of. I love it though, as the pineapples really cuts through the heavy-ness of this stew.
How To Make Pininyahang Manok (Creamy Chicken Pineapple Stew)
Cook and Prep: 1h ; Serves: 3-5 pax
Ingredients:
First, marinate chicken in pineapple juice from the can for 30 mins. Then, heat oil in a pan, sauté onion, garlic, and tomatoes. Add in chicken and cook until brown. Now, pour in pineapple juice and evaporated milk. Simmer. When the chicken is about done, add in pineapple chunks and carrots. Simmer until the carrots are tender. Toss in bell peppers, cashew nuts. Drizzle over fish sauce, enjoy.
Anton Amoncio is a Filipino chef and restaurateur. Back in 2016, he won then Asian Food Channel's Food Hero Competition. Follow his culinary adventures on all socials @antonamoncio.
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