It is widely and commonly known that vegetables dishes are guaranteed to be healthy and nutritious. There are a lot of vegetable dishes in the Philippines that are not only healthy and nutritious, but also easy to cook and not to mention less expensive.

Like pinakbet, for instance. Pinakbet is a mixed variety of vegetables sauteed in fish paste. Every ingredient of this deliciously nutritious dish has a certain health benefit. Here’s how it’s being cooked and the health benefits you can get from each ingredient.

1) In a deep pan, sautee minced garlic, chopped onions and chopped tomatoes in four tablespoons of cooking oil. Garlic, has vitamins B1, B6 and C. These B vitamins mainly promote the health of the central nervous system, while vitamin C is an antioxidant that gives maximum free radical protection. Onions, on the other hand, also has vitamins B1, B6 and C. It also contains manganese which supports bone formation and phosphorus for cell work while tomatoes contain lycopene that is good for the heart. It also has vitamin A which promotes healthy skin and good eye sight.

2) Put a half cup of fish paste and a cup of water. Fish paste contains sodium and protein which is essential for bone building. You can also add three slices of deep-fried milk fish, which is also a good source fop protein.

3) Add 100 grams of sliced eggplant, a vegetable which, apart from antioxidants and being a dietary fiber, also has copper which helps produce energy for cells, and vitamin K, which is important for the development and bone structure and helps prevent osteoporosis.

4) Then add 200 grams of peeled moringa green fruits. Moringa leaves with green fruits has calcium which helps build and maintain strong bones and teeth, copper which helps break down iron, and also magnesium which helps muscles and bone work. Then add the four pieces of small wild bitter melons. Wild bitter melon or ampalaya is a known anti-diabetic vegetable, most probably because of its bitter taste. Apart from anti-viral and anti-bacterial agents that it contains, it also has phosphorus and vitamin C.

See? Pinakbet is not just a dish that is so easy to prepare. It is also packed with vitamins and minerals that are essential for the body. Not to mention that it is very affordable. So start living healthy and include pinakbet in your meal plans.

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