Superfood: Malunggay

For every pound, malunggay has seven times more Vitamin C than oranges, three times more potassium that bananas, four times more Vitamin A than carrots, two times more protein and four times more calcium than milk, according to the Moringa Philippines Foundation Inc. (MPFI).

Its antioxidants are known to prevent several lifestyle-related ailments such as cardiovascular diseases, heart problems, high blood pressure, and cancer.

Everyone, both young and old, should make malunggay part of their regular diet. But how do you make the super vegetable tastier and more attractive to kids and adults alike?

Day Salonga and Mon Urbano’s “The Malunggay Book: Healthy & Easy-to-do Recipes” provides several ways to include malunggay in regular dishes.

Make kids healthy without them knowing it. This burger patty is infused with the cooked meat of malunggay pods, giving it a different twist.

Ingredients:

500 grams ground beef loin (80% lean meat with 20% fat)

1 onion, minced

2 cups malunggay leaves, chopped

4 malunggay pods meat, cooked and meat scraped out

1/2 teaspoon salt

1/2 teaspoon black pepper

Procedure:

1. Mix all ingredients in a bowl and make a 4×1-inch-thick patty using a mold or by hand.

2. Grill on high heat one side of burger for about 6 to 8 minutes and the other side until it cooks medium well

3. Serve in burger buns and your choice of vegetables and relishes

Smoked Bangus and M. Pesto Fettuccine

A quarter cup of malunggay pesto might just be the extra ingredient your favorite pesto fettuccine needs. This recipe kicks up its nutritional value as well.

Ingredients:

1/4 cup malunggay pesto (Mix 2 pcs garlic cloves, 2 cups fresh malunggay leaves, 1/2 cup basil, 1/2 cup unsalted and toasted cashew nuts, 1/2 cup Parmesan cheese, 3/4 cup olive oil, and season with salt and pepper – makes 2 cups)

100 grams smoked boneless bangus, flaked

300 grams cooked fettuccine pasta

salt and black pepper

2 pieces cherry tomatoes, sliced in half

2 tablespoon kesong puti, cubed

Procedure:

1. Saute malunggay pesto and smoked bangus. Toss in fettuccine pasta and season with salt and pepper.

2. Transfer on a plate and add cherry tomatoes and kesong puti on top.

Stimulating Smoothie

A tastier alternative to nutritional shakes.

Ingredients:
1/4 cup fresh malunggay leaves (can be substituted with 1 tablespoon of malunggay powder)
1 piece banana
Juice of 2 oranges
Juice of 1 lime
1/2 cup crushed ice

Procedure:
Combine all ingredients in a blender. Set on high speed for 30 seconds.

M Lumpia Wrapper
(makes about 14 wrappers)

Ingredients:
3 pieces of eggs
2 tablespoons of oil
3 teaspoons of malunggay juice
1 1/2 cups of water
1/2 teaspoons of salt
1 cup of cornstarch

Procedure:
1. In a bowl, mix eggs, oil, malunggay, juice, water, and salt until incorporated, and slowly add cornstarch until very smooth.
2. Heat a lightly oiled griddle or non-stick pan over medium heat. Pour a scoop of batter onto the pan, approximately 1/4 cup. Tilt the pan with a circular motion so that the batter coasts the surface evenly.
3. Cook for about 1 to 2 minutes until bottom is light brown. Loosen with spatula, turn and cook the other side. Repeat with the rest of the batter.
Note: Malunggay juice can be substituted with 1 tablespoon of malunggay powder

“The Malunggay Book: Healthy & Easy-to-do Recipes” also includes instructions in making Halaan Malunggay Soup, Chicken Roulade, Ginataang Kuhol with Malunggay, and Banana Malunggay Bread, among others.