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3 Pinoy Food Recipes That Combat Micronutrient Deficiency

3 Pinoy Food Recipes That Combat Micronutrient Deficiency

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What are some Filipino food recipes that combat micronutrient deficiency?

  1. Tinola with Malunggay
  2. Adobong Kangkong
  3. Ginisang Petchay at Giniling
  To address the prevalence of micronutrient deficiency among millions of Filipino children, the government issued Executive Order No. 382. National or Pinoy Food Fortification Day declares that the issue is highlighted every 7th of November. A joint effort by parents, concerned government departments, and schools are done annually to address the issue. With that, here are some Filipino food recipes that contain the right amount of micronutrients for your child.  

Tinola with Malunggay

A bowl of chicken soup with vegetables Tinola with Malunggay, also known as Filipino chicken soup, is a delicious chicken and ginger dish perfect for children with a vitamin A deficiency. Tinolang manok is a great source of protein that the muscles of the body need to build, repair, and develop itself. They are effective and sufficient for supporting a child’s growth and physical development.  

Ingredients

  • 2 lbs Chicken, leg quarters cut
  • 1 cup Malunggay leaves (moringa leaves)
  • ½ cup green papaya, sliced
  • 3 tablespoons canola or vegetable oil
  • Salt, to taste
  • ⅛ tsp ground black bell pepper
  • 1 ½ tablespoon fish sauce (patis)
  • 2 tablespoons canola oil
  • 4 cloves garlic, crushed and chopped
  • 1 tablespoon garlic, chopped
  • 3 thumbs of ginger, julienned or cut into thin strips
  • ½ chicken cube
  • 4 to 5 cups of mineral water
 

Instructions

  1. Season the chicken leg quarters with salt and pepper.
  2. Heat canola oil over medium heat. Once hot, sauté onions, garlic, and ginger. Add the chicken and lightly sear on all sides.
  3. Pour in the water and let it boil. Cover the pan and set the heat to low. Boil again for over 30 minutes to ensure the chicken meat is cooked.
  4. Toss the chicken cube and the green papaya in. Stir well until the cube is dissolved. Cover and cook for another 5 minutes.
  5. Put the malunggay in the pan and pour the fish sauce over it. Continue to cook on the same low heat for 2 minutes.
  6. Try a spoonful of the soup and adjust to your taste.
  7. Transfer to a serving bowl. Serve, share, and enjoy!
 

Adobong Kangkong

Close up of adobong kangkong Kangkong or spinach is the main vegetable in the adobong kangkong recipe. It is simmered in soy sauce, vinegar, and garlic. Kangkong is a great source of vital minerals such as iron, magnesium, and calcium for the bones as well as the teeth. Moreover, it prevents constipation and promotes a healthy digestive tract.  

Ingredients

  • ½ pound pork belly, cut into ¼-inch strips
  • 1 bunch of kangkong vegetables
  • 1 tablespoon oil
  • 1 small onion, peeled and sliced thinly
  • 6 cloves of garlic, peeled and minced
  • Pepper, to taste
  • ½ cup of vinegar
  • ¼ cup of soy sauce
  • ½ cup of water
 

Instructions

  1. Trim the hard kangkong stalks and discard them. Cut the kangkong into 3-inch lengths and separate the sturdy stalks from the leaves. Wash thoroughly to remove any unwanted particles and drain well.
  2. Heat oil over high heat in a wide skillet. Once hot, add the onions and garlic. Continue cooking.
  3. Make sure to stir regularly.
  4. Once golden brown, add the pork and cook until lightly browned. Prevent the pork from burning by adjusting the heat accordingly.
  5. Pour in the vinegar and bring to a boil. Cover the skillet and allow to cook for about 3 minutes.
  6. Add the soy sauce and water. Again, boil for about 2 minutes.
  7. Lower the heat and leave it covered for about 10 minutes until the pork is tender and the sauce or liquid is reduced.
  8. Season with pepper to taste.
  9. Increase the heat to high and add the kangkong stalks. Cook for about 2 minutes until the stalks are tender.
  10. Add the kangkong leaves and cook. Make sure to stir regularly so that the heat is evenly distributed. Cook until the leaves are wilted and covered with sauce.
  11. Garnish with fried garlic bits and serve!
 

Ginisang Pechay at Giniling

A plate of stir fried bok choy Pechay is internationally known as pak choi or bok choy. It can boost the immune system, which can strengthen the body’s defense against external bacteria that leads to illness.  

Ingredients

  • 2 bunches of pechay, chopped
  • 6 ounces of ground pork
  • 4 tbsp oyster sauce
  • 2 pieces of onion, chopped
  • 4 cloves garlic, minced
  • 1 cup water
  • Salt, to taste
  • Ground black pepper, to taste
  • 3 tbsp of cooking oil
 

Instructions

  1. Heat the cooking oil in a pan over medium heat. Once hot, sauté the onion and garlic. Cook until golden brown.
  2. Once the onion is softened, add the ground pork and continue to sauté until brown.
  3. Pour in the oyster sauce and water. Stir and cover. Cook on medium heat until the water is reduced to half.
  4. Put the pechay into the pan, cover, and cook for another 2 minutes.
  5. Season with salt and ground black pepper.
  6. Serve and enjoy!
 

Key Takeaway

The National Food Fortification Day for Pinoy children aims to reduce the risk of malnutrition and child mortality in the country. It is one of the many ways the government extends its help to every Filipino family. When preparing meals for your child, make sure to use the right ingredients, particularly vegetables, to prevent micronutrient deficiency. Vitamin A, iodine, and iron are vital nutrients for a child’s development. With this, choose vegetables like kangkong, pechay, and malunggay. Use food steamers or broilers for faster and more consistent dishes. Click here to easily buy from an online appliance store in the Philippines!

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