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Nutritious Kangkong Recipe

 

Nutritious Delights from the Humble Kangkong

Swamp cabbage (Ipomoea aquatica), also known as kangkong, is a common green leafy vegetable in the Philippines. It is speculated to have originated in India but is now widely grown throughout the tropics. All parts of the young plant are eaten. The leaves are fragile and require rapid and careful handling to minimize damage and wilting. Kangkong is a common ingredient in Filipino dishes. It is a usual leaf vegetable in sour fish or meat stews like sinigang. Another popular native dish among Filipinos using kangkong is adobong kangkong. It is usually sauteed in cooking oil, onions, garlic, vinegar and soy sauce. Kangkong can also be made into an appetizer and salad, as in crispy kangkong and kangkong salad. Here are some recipes from kangkong developed by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).

Kaldelay: Ingredients
½ cup oil for frying tokwa (soybean curd)
1 ½ cup tokwa, sliced                2 T margarine, fortified
2 tablespoons garlic, minced     1/3 cup onions, sliced
2 cups pork liver, sliced             1 cup carrots, sliced
1 cup squash                                        2 cups stringbeans, sliced
2 cups kangkong leaves and stalks
1 cup saluyot leaves (jute)                     1 cup malunggay leaves

Procedure:

Fry tokwa and set aside. Saute garlic, onions, pork liver in margarine. Add carrots, squash, stringbeans, and kangkong. Simmer for 3 minutes. Add saluyot, malunggay and fried tokwa. Serve while hot.

Remember, consume two to three servings of vegetables each day, one of which is from the Green Leafy or Yellow Vegetable group. One serving of Leafy Vegetables or Other Vegetables is equivalent to 1/2 cup, cooked. Half cup of boiled kangkong (45 grams) will provide the following amount of nutrients: 12.6 kilocalories, 0.67 grams of protein, 23 milligrams of calcium, 11.25 milligrams of phosphorus, 0.58 milligrams of iron, 697.5 micrograms of beta-carotene, 0.01 milligrams of thiamin, 0.03 milligrams of riboflavin, 0.27 milligrams of niacin, and 4.5 milligrams of ascorbic acid. For more vegetable recipes, you may avail of the handbook entitled “Mga Piling Lutuing Gulay-Masustansya na, Masarap pa!” at the National Nutrition Council of the Department of Health (NNC-DOH), Nichols Interchange, Makati City, Tel. No. 843-58-38.

Reference: DOST – Food Nutrition Research Inst. Phils.