A Guide to Cooking and Enjoying Native Filipino Vegetables

Juana Manahan Yupangco

Juana Manahan-Yupangco
is the founder of Mesa ni Misis, a
non-profit organization that promotes
healthy eating using local ingredients.
Mesa ni Misis partners with schools,
public and private institutions to
spread the word that eating healthy is
affordable, nutritious and delicious.

@mesanimisis 40 Healthy,
@mesanimisisph Delicious and
www.mesanimisis.com Affordable
Recipes
“MESA NI MISIS is the

MESA NI MISIS
cookbook we need to move
our kitchens and lifestyles into
the middle of the 21st century.
Juana Manahan Yupangco
shares recipes tested for their
deliciousness rating, ease of
preparing, and affordable
costing. As a co-advocate of
Juana in going as plant-based
in one’s diet as possible, this
new book helps our tastebuds
support eating fresh, seasonal
and without contributing to a
large carbon footprint.“

—Felice P. Sta. Maria,

Food Historian

JUANA MANAHAN YUPANGCO

P250

mesa book NEW Cover.indd 1-3 9/25/2020 3:49:25 PM

mesa book NEW Cover.indd 6 9/29/2020 10:50:10 AM
 For Rick, who supports me unconditionally;

For Papa, who taught me compassion;

For Mama, who taught me how to cook and put family first;

For Jaime and Rosanna, who inspire me daily;

For Lilianna, who encouraged me to share my knowledge;

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 MESA NI MISIS

© Copyright 2020 by Juana Manahan Yupangco

All rights reserved. No part of this book

may be reproduced in any form or any electronic means,
including information storage or retrieval systems
without permission in writing from Creative Programs Inc.

Author JUANA MANAHAN YUPANGCO

Editor ANNE MARIE OZAETA

Creative Director KATRINA TAN DALAO
Food Stylist CHICHI TULLAO
Photographers PAOLO PINEDA, JUSTIN DE JESUS
Hair and Make Up LOURD RAMOS
Stylist SYDNEY YAP
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President ERNESTO L. LOPEZ

Head, Print Publishing MARK J. YAMBOT
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Pre-Press Production Manager ANDY LIZARDO

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Published by

A division of Creative Programs, Inc.

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 A Guide to Cooking and Enjoying
Native Filipino Vegetables

JUANA MANAHAN YUPANGCO

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 4

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 Table of Contents
Introduction 6
Chapter 1: My vegetable kitchen 10
Chapter 2: Soups and appetizers 22
Chapter 3: Mains 46
Chapter 4: Rice and noodles 70
Chapter 5: Dessert and drinks 96
Acknowledgments 118
Recipe index 119

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 Introduction

I became fascinated with

the health benefits of local
From here, I went on to
experiment more, using
vegetables about ten years
the same techniques
ago when I had my new
and seasonings for meat
baby. Nothing motivates a
dishes, but looking for local
mother more than making
substitutes.
healthy choices, especially
putting her family’s health Science tells us that eating
first. a diet with higher vegetable
content is better for our
I wanted to use local
health and that of the planet.
vegetables to create international dishes; this way,
Indeed, Filipinos suffer from a high number of
eating vegetables could still be exciting. Filipino
non-communicable diseases such as high blood
food is not big on vegetables, and when we do
pressure, diabetes, kidney and liver failure. All
have it, it’s topped with pork.
these can be prevented by a good diet rich in
fruits and vegetables.
My first successful dish that my family loved was
my Monggo Bolognese. I had taken a class on
I started Mesa ni Misis with the simple intention of
Italian cooking and made it exactly the same way,
promoting the use of local vegetables for better
substituting meat for monggo.

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 7

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 health. Local vegetables are affordable excited about our local produce.
and accessible as every neighborhood
in the Philippines has a local market or My hope is that by eating more vegetables, we
talipapa. The biggest detractor to health will be able to help our local vegetable farmers,
is processed food which is cheap and and in the long run, enjoy better health for
convenient to prepare. ourselves and our families.

In my recipes, I try to make cooking as I hope you enjoy the recipes with your family in
easy and convenient and affordable as good health, and I am grateful for the chance
possible, so that eating healthy does to share them with you all.
not have to be hard. Most of the recipes
are hearty meals meant to feed up to
four people, with lots to go around.
My recipes have been available on my Founder, Mesa ni Misis
website, as my way to share them with
people.
Mesa ni Misis supports the following
This cookbook is the next step, as a tool to Sustainable Development Goals adopted by
reach even more people and as a way to the United Nations Member States in 2015:
keep the recipes handy.

These recipes are all plant-based and

gluten free. This book aims to make
creative vegetable dishes and get people For more recipes, visit www.mesanimisis.com.

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 My 5 Mesa ni Misis Principles

1. START SLOW
beats freshly cooked
Try replacing just one meal
food, batch cooking is a
a day with a plant-based
big help, especially for
meal. Next, try eating
busy people. Set aside
plant-based one day a
two hours on a weekend
week. Soon, you will realize
to make three to four
that going plant-based
dishes that you can enjoy
is doable and enjoyable.
throughout the week.
Cutting your consumption of
Freeze or store them in
animal protein, by whatever
portioned sizes.
amount, is beneficial to your
body and to the environment. 4. THE RIGHT
See the benefits and SEASONING IS KEY
nutritional properties of local Stock your kitchen with the right herbs,
vegetables on the next page. spices and condiments to make cooking easy
and approachable. See our list of essential
2. EAT IN SEASON
seasonings on page 21.
You will know what vegetables are in
season by their low price and abundance 5. BE CREATIVE
in the market. See our seasonal guide on There are no rules when it comes to
page 20. experimenting with new vegetables and
flavors. Use the recipes in the following
3. TAKE THE TIME
chapters to guide you in creating your own
The key to good health is taking the time
versions of my dishes.
to prepare your food. While nothing

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 10

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 Chapter 1

My Vegetable
Kitchen
My kitchen at home is stocked with different
vegetables at any given time. We always have
our staples: beans, green leafies, starches such
as potato and camote. Kalabasa is a must, as
well as a rotation of whatever veggies are in
season. I’ve found that by keeping these
on hand, we can always whip up
something delicious.

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 The
Bahay Kubo
Vegetables
The vegetables in the song Bahay Kubo are
at the core of Mesa ni Misis recipes because
they are affordable and readily available.
They provide us with all the nutrition we
need, including protein. Here you’ll
find the benefits of each vegetable,
along with some of my other
favorites.

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 Singkamas (jicama) Talong (eggplant)
Singkamas is good for digestion as it’s packed The talong can improve brain health,
with fiber. It is also beneficial to the immune prevent anemia, increase bone health and
system as it provides prebiotics to maintain help digestion. Its purple skin is rich in
ideal gut health. It has shown to have anti- anthocyanins which offer anti-cancer and
cancer properties, as well as to prevent heart anti-inflammatory benefits. High in fiber, the
disease. talong lowers blood sugar and prevents spikes
and crashes.

Sigarilyas (winged bean) Mani (peanut)

Sigarilyas is one of the highest sources of Mani is one of the most common snacks you
protein among local legumes. One cup can can find on any street corner. Hungry drivers
have up to 18.3 grams of protein, almost a munch on boiled peanuts while stuck in traffic,
third of what a mature adult needs in a day. and rightly so. One cup provides 24 grams of
The amino acid profile of sigarilyas is similar to protein, enough to keep a person going. Peanut
that of a soybean, considered to be the most butter, often freshly made in the market, has 7.1
superior legume in terms of protein. grams of protein per tablespoon.

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 Sitaw (yardlong bean) Bataw (hyacinth bean)
Sitaw is a rich source of vitamin K and calcium Bataw is high in protein at around 15 grams
needed to promote bone health. It is also high per cup, as well as in dietary fiber, vitamins A
in fiber, folate, zinc and protein, with one cup of and K. It is also high in iron, copper and zinc.
sitaw providing up to 17.4 grams of protein. Don’t overcook them, as they tend to get hard.

Patani (lima beans) Kundol (wintermelon)

Patani are our local lima beans, which are Kundol has a wide range of properties
packed with complex carbohydrates and including boosting immunity, promoting cell
contain around 8 grams of protein for half a regeneration, detoxifying the body, improving
cup. These beans are normally found in the cognitive function, preventing colds and the
market already out of their pods. They make a flu. It is even considered a home remedy to
great base for a chili dish, pasta or stew. counter poison.

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 Patola (loofah) Upo (bottle gourd)
Patola is good for combating diabetes, muscle Upo is classified as a fruit but has long been
pain, arthritis, anemia, eye disease and it used in savory dishes. Its benefits include
aids in promoting healthy skin. It is rich in aiding digestion, managing high blood
carbohydrates, vitamins A, B5, B6, C, as well as pressure, promoting anti-aging and reducing
copper and manganese, plus it boasts lots of liver inflammation. It is made up of 96% water
fiber. which makes it a low-calorie food.

Kalabasa (squash) Labanos (radish)

Kalabasa provides more than 450% RDA Labanos is high in potassium, which is good
(recommended dietary allowance) of vitamin for washing out excess sodium in the body. It is
A and over 50% RDA of vitamin C. It is full of also beneficial for the production of red blood
other nutrients like vitamins E and B6, thiamin, cells and it boosts the metabolism too.
niacin, folate and potassium. This is a one-stop
vegetable that everyone enjoys in sweet or
savory dishes.

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 Mustasa (mustard greens) Sibuyas (onion)
Mustasa is a powerhouse among local green Red or white sibuyas is essential to every dish as
leafies. It is high in antioxidants and bone- the gisa or sauté flavor base. When caramelized,
building vitamin K, detoxifies the liver and onion adds sweetness to a dish. Sibuyas fights
blood, and can help lower cholesterol. You can inflammation and cholesterol by lowering
turn mustasa into a salad green by rubbing it triglycerides. It’s high in vitamin C and is loaded
with calamansi and a little salt to get rid of the with anti-cancer antioxidants.
bitter taste.

Kamatis (tomato) Bawang (garlic)

Kamatis is rich in lycopene, an antioxidant Aside from repelling aswangs, bawang more
that prevents heart disease and cancer. It is importantly has very powerful anti-bacterial
also high in vitamin C, folate, potassium and and anti-viral properties, thanks to allicin which
fiber. Buy green tomatoes and allow them to fights bacteria, fungi and protozoa. Bawang
ripen naturally. Stay away from the very red can reduce blood pressure and hypertension,
commercially-grown tomatoes which are sprayed and contains antioxidants that reduce the risk of
with chemicals to make them red. Alzheimer’s disease and dementia.

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 Luya (ginger) Alugbati (Malabar spinach)
Luya adds a kick to many dishes, especially A cousin of Popeye’s famous spinach, alugbati
Indian ones. Salabat, a local tea made with luya, may actually have more health benefits. High in
is a cure all for everything from colds to stomach vitamins A and C and folate, this leafy green is
aches. It aids in digestion, nausea and reduces an excellent source of iron and helps the body
bloating. break down and use carbohydrates.

Ampalaya (bitter gourd) Camote (sweet potato)

Ampalaya contains two times the amount of The orange version is prized for its high vitamin
calcium of spinach, two times the beta carotene A content and its soluble and insoluble fiber
of broccoli, and twice the potassium of a that promotes good gut health. Camote works
banana. Known to be anti-inflammatory, it lowers for those with diabetes as it has a low glycemic
bad cholesterol and treats high blood sugar. It index (GI). Drinking the water from boiled
is rich in magnesium, potassium, folic acid, iron camote leaves is known to combat the effects of
and phosphorus. dengue.

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 Kadyos (pigeon peas) Kangkong (water cabbage)
Kadyos is native to Negros island and is a Kangkong grows almost everywhere, which
delicious legume that can thankfully be found makes it readily available all the time. It is high
in markets in and around Manila. It is a good in vitamins C and A, iron, calcium and fiber. At
source of protein, potassium, manganese and just 19 calories per cup, this vegetable is filling
folate. Kadyos is also tolerant to drought and and affordable and versatile for sauces and
can grow in poor quality soil, making it a highly salads. Just make sure to wash the kangkong
sustainable crop. well before using it.

Malunggay (moringa) Monggo (mung bean)

This “crop of the future” has 7 times more Monggo has proven to be a versatile local
vitamin C than oranges, 4 times more calcium ingredient that can be added to savory dishes
than milk, 4 times more vitamin A than carrots, and desserts as well. High in protein at 14.2
and 3 times more potassium than bananas. grams per cup, it is also rich in fiber, calcium
It helps increase milk in lactation, relieves and manganese, and is high in antioxidants
constipation, protects the liver and fights and folate.
bacterial disease.

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 Okra (lady finger) Pechay (native cabbage)
High in calcium, vitamin K, iron, niacin as well Pechay is truly a zero-waste vegetable as you
as antioxidants, okra is known to stabilize can consume all its parts, from leaves to roots.
blood sugar and decrease cholesterol. Its It has a high concentration of glucosinolates,
seeds are rich in unsaturated fatty acids. Its a compound associated with anti-cancer
thick juices can be used to thicken sauces, benefits. Pechay is rich in folate, zinc, thiamin,
while eating the whole vegetable is good for riboflavin, potassium and manganese. It is a
treating exhaustion and depression. great substitute for lettuce for your everyday
salad.

Saluyot (Jew’s mallow) Sayote (chayote)

Rich in vitamins A, C and E and other Sayote can take on sweet or savory
antioxidants, saluyot promotes heart health characteristics depending on how it is
by lowering cholesterol and preventing blood seasoned. Sayote is actually the green cousin
clots. of the kalabasa. Packed with antioxidants, it is
thought to control blood sugar, promote heart
health, and aid in weight loss because of its
high fiber and water content.

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 Seasonal Fruit and Vegetable Guide
January February
ampalaya, caimito, camote, chico, corn, caimito, camote, chico, dalanghita,
dalanghita, monggo, peanuts, sitaw, tomato, upo eggplant, sitaw

March April
caimito, chico, dalanghita, eggplant, duhat, eggplant, langka, mango, mangosteen,
langka, mango, saluyot pineapple, sineguelas, upo, watermelon

May June
ampalaya, bataw, cassava, camote, corn, duhat, ampalaya, bataw, camote, corn,
eggplant, gabi, kadyos, kuchay, langka, mango, duhat, eggplant, gabi, kadyos, kuchay,
mangosteen, okra, patani, patola, pechay, mango, mangosteen, okra, patani, patola,
pineapple, sayote, sigarilyas, sineguelas, sitaw, pechay, pineapple, sayote, sigarilyas, sineguelas,
squash, togue, ube, upo, watermelon sitaw, squash, togue, ube, watermelon

July August
duhat, eggplant, gabi, mangosteen, monggo, duhat, durian, eggplant, mangosteen, monggo,
pineapple, santol, sineguelas, watermelon mustasa, pineapple, santol, sineguelas

September October
alugbati, atis, durian, eggplant, ampalaya, atis, cabbage, carrot, cassava,
guyabano, lanzones, monggo, cauliflower, corn, durian, guyabano, kadyos,
mustasa, saluyot, sampaloc, kuchay, lanzones, monggo, mustasa, okra, patola,
rambutan, talinay pechay, potato, radish, rambutan, sampaloc,
sayote, singkamas, spinach, squash, tomato, upo

November December
ampalaya, atis, cabbage, carrot, cassava, ampalaya, atis, cabbage, carrot, cassava,
cauliflower, corn, guyabano, kadyos, cauliflower, corn, guyabano, kadyos,
kutchay, lanzones, monggo, mustasa, okra, kutchay, lanzones, monggo, mustasa,
patola, peanuts, pechay, potato, radish, okra, patola, peanut, pechay, potato,
rambutan, sampaloc, sayote, singkamas, sitaw, radish, rambutan, sampaloc, sayote,
spinach, squash, tomato, upo singkamas, sitaw, spinach, squash, tomato, upo

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 My Flavor Pantry
Seasoning is very important in cooking in general, but moreso in vegetable
dishes. Through the years, I’ve found these pantry staples that I always
have handy to be able to make the dishes in this book. While looking at the
list can be overwhelming, upon closer inspection, you’ll find that you may
already have most of these on hand!

asian Filipino indian italian

Ginger Bagoong Cardamom Basil
Miso Coconut milk Cinnamon Olive oil
Sesame oil Garlic Coconut milk Oregano
Sesame seeds Ginger Coriander Thyme
Soy or tamari sauce Onion Cumin Tomato sauce and
Star anise Peanut butter or Fennel tomato paste
Wakame (dried peanuts Garlic
seaweed) Soy or tamari sauce Ginger tex-Mex
Tomato sauce Onion Chili powder
Vinegar Tomato sauce and Dried chilies
purée Paprika
Pepper

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 CHAPTER 2

Soups and
Appetizers

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 Watermelon Gazpacho
This gazpacho was taught to me by my mom and is served during the warmer summer
months when watermelon is abundant. Make this recipe using any watermelon that
isn’t as tasty or that’s almost about to get overripe!

1 large tomato, cubed 1. Place all the ingredients in a blender and blend
until smooth.
4 cups watermelon, cubed
1/2 cucumber, cubed 2. Transfer mixture to individual bowls. Garnish
with onions, wansoy and singkamas. Serve
1/4 red or white onion,
chilled or at room temperature.
chopped
1/2 to 1 green chili, seeds
removed for a milder taste
1 tablespoon chopped
wansoy
salt and pepper, to taste

GARNISH
chopped onions
wansoy
grated singkamas

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 Moulokhieh (Saluyot and Cilantro Soup)
Saluyot is a slimy vegetable known to have wonderful health properties. It is eaten in a
medicinal capacity by breastfeeding mothers, and also used in laswa or for ginisa. I’ve never
had it in such a creative way as in this traditional Lebanese chicken soup. But it is just as
delicious without the chicken and it is so healthy! I was so excited to learn it from an attendee
at one of my seminars.

2 bunches wansoy 1. Put the wansoy and garlic in a blender and blend to create
a paste. You can add a little oil to make it smoother, or if
3 cloves garlic
staying away from oil, a little water. Set aside.
coconut oil (optional)
2. In a pan, sauté the onion until transparent. You may choose
1 cup chopped red onion
to sauté with a little oil, or cook in water.
1 teaspoon ground
coriander 3. Add the wansoy paste and ground coriander, and sauté for
1 minute.
3 bunches saluyot,
washed and chopped
4. Add the chopped saluyot, and sauté until the saluyot is
1/4 cup white vinegar wilted. Add the vinegar.
6 cups water or
5. Place the mixture in a blender and purée. Add a little water
vegetable broth
if necessary.
(for more flavor)
1/2 teaspoon black 6. Place the mixture back in the pot and heat. Pour water
pepper or vegetable broth slowly until you get the consistency
desired.
salt, to taste
1 cinnamon stick 7. Add the pepper, salt, cinnamon stick and bay leaf and boil
for about 15 more minutes for the flavors to combine.
1 bay leaf
8. Remove the cinnamon stick and bay leaf before serving.

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 Camote Detox Soup
Camote or sweet potato has natural anti-inflammatory properties which is what is needed
to reset the body. It is also very rich in potassium, which does wonders in repairing the
damage that too much salt does to the body, as well as being good for the nerves and
muscles. This soup is combined with anti-inflammatory spices such as fennel seed and
cinnamon, making it a truly warm bowl of wellness.

1 teaspoon coconut oil 1. Heat up a pan with a little coconut oil.

1 teaspoon fennel seeds
2. Pound the cardamom pods open with a pestle or any
1 teaspoon cumin seeds blunt object. Add the open cardamom pods, fennel
seeds, cumin seeds and sauté for 2 minutes.
2 cardamom pods
6 pieces camote, 3. Add the diced camote and coat the pieces in the spice
skin on and diced mixture.
5 cups water, or less
4. Add 2 cups water and boil camote until tender.
1/2 teaspoon cinnamon
5. In a blender, purée the camote.

6. Put the purée back in the pot and heat. Add water until
desired consistency is reached.

7. Before serving, mix in the cinnamon or dust a little over

each individual bowl.

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 Sayote Turmeric Soup for the Soul
Sayote is a great diuretic when you are feeling bloated and is perfect to get the extra salt
out of your body. Curcumin, an active ingredient in turmeric, boasts anti-cancer and anti-viral
properties, improves digestion, and has a whole host of other benefits. The garlic and onions
are flavorful powerhouses.

3 whole sayote, cubed 1. In a soup pan, boil the sayote, onion and garlic.
1 tablespoon chopped red
or white onion 2. Add the turmeric powder, or if using fresh turmeric,
add it at this point.
3 cloves garlic
2 teaspoons turmeric 3. Cook until the sayote is tender.
powder, or 1 thumb-sized
piece fresh turmeric, 4. In a blender, add the boiled sayote, garlic and
chopped turmeric and blend until mixture forms into a purée.
water or vegetable stock Add water or vegetable stock if you want to thin it out.
(optional)
5. Pour the soup into individual bowls or a serving dish
1 cup alugbati leaves
and top with alugbati leaves.

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 Alugbati Salad
with Mango Dressing
The texture of the mango eliminates the need for any oil in this dressing. In whole food plant-
based eating, the less processed items the better. Plus, it reduces the additional calories!

3 bunches alugbati, 1. As these are all raw vegetables, make sure you
chopped into strips soak them well in vinegar and baking soda before
2 bunches kangkong, chopping.
chopped into small strips
(including stalks!) 2. Combine all the chopped vegetables in a serving
platter.
2 tomatoes, cubed
1 red onion, diced 3. To make the dressing, in a blender, combine
mangoes and vinegar and blend. Adjust taste with
MANGO DRESSING salt and pepper.
2 mangoes
2 teaspoons soy 4. Serve the salad with the mango dressing on the
or tamari sauce side. Or you can drizzle the dressing over the salad
and toss to coat the vegetables.
salt and pepper, to taste

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 Chiang Mai Salad
I was inspired by a dish that I tried on my pre-honeymoon in Chiang Mai, Thailand. They
served us a plate of barbecued meats and vegetables with raw sitaw and a peanut sauce. I was
so happy to see such a familiar vegetable served in a way I had never had before. I decided to
blanch the sitaw to make it more digestible, but still keep it crunchy.

1 cup blanched sitaw, 1. Combine the sitaw, okra, wansoy and coconut chutney
finely chopped in a bowl and mix. Garnish with more wansoy.
1/2 cup raw or blanched
okra 2. To make the peanut dressing, in a bowl, combine the
tamari, lime juice and peanut butter. Mix with a fork
1 tablespoon chopped until combined.
wansoy
1/2 cup coconut chutney 3. Serve the dressing with the salad.
(recipe on page 44)

PEANUT DRESSING
1/4 cup tamari or soy sauce
1/2 tablespoon lime juice
2 tablespoons peanut butter

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 Kangkong Pesto
Pesto is a crowd favorite, but the lack of a consistent supply of fresh basil makes it a
problem to always have on hand. I tried using kangkong as a substitute and haven’t missed
the basil version! We keep this pesto on hand to go on salads, pastas and spreads for
sandwiches. The olive oil allows it to stay preserved well for a long time.

2 bunches kangkong, 1. Blend all the ingredients in a blender.

washed and chopped
(including the stems!) 2. You can adjust the amount of olive oil and salt to
1 to 2 cups olive oil, your liking, as well as the nutritional yeast which
or more oil to make it gives a cheesy taste to the dish.
runny
3. Serve with the pasta of your choice.
5 cloves garlic
1/4 cup cashews, soaked
2 tablespoons nutritional
yeast, or to taste
salt, to taste

Nutritional yeast is
a great substitute for
cheese. Find it in any
health food store.

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 Ampalaya ala JASMS
This recipe was born when I was invited to speak to 13- and 14-year-old kids at JASMS
about the benefits of vegetables and the effects of eating meat on climate change. I held a
mini cooking contest and this ampalaya recipe won. Aside from being delicious, this dish is
a testament to how getting people involved in their food choices can help change the way
they think of food. I am very proud of the kids who prepared this dish with such enthusiasm.
If you don’t like the ampalaya’s bitter taste, coat it in salt and wait for the water to come out
before cooking.

1 whole ampalaya, 1. Rub the ampalaya with the rock salt until it dissolves
sliced, seeds removed into the ampalaya. Let it sit for a few minutes.
1/4 cup rock salt
2. In a blender, combine the olive oil, kangkong, garlic
1 cup olive oil and salt. Blend until mixture turns into liquid.
1 bunch kangkong,
chopped 3. Pour the kangkong sauce over the ampalaya. Add
5 cloves garlic the tomatoes and mix. (See Kangkong Pesto recipe
on page 36.)
1/2 teaspoon salt,
or more to taste
2 tomatoes, diced

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 Camote with Garbanzo Topping
I always have a can of chickpeas or boiled in a container ready in my refrigerator.
Chickpeas or garbanzos make a great snack any time of the day. I actually created this
recipe out of my need for a filling snack and found these ingredients in the refrigerator.
I always have some sort of bean and camote at the ready in our home and I’m never
without tomatoes, onions and calamansi.

1 whole camote 1. Peel the camote and boil in water until tender.
1 can garbanzos or
2. Meanwhile, drain the garbanzos from the can
1/2 cup dried garbanzos
or boil the dried ones, then transfer to a bowl.
2 calamansi
3. Squeeze the calamansi over the chickpeas.
1/2 red onion, chopped
1 tomato, diced 4. Add the chopped onion, tomato and wansoy.
Season with salt and pepper.
3 sprigs wansoy, chopped
salt and pepper, to taste 5. Mash the boiled camote down the middle.
Top with the garbanzo mixture.

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 Moong Dosa
This recipe was taught to me by a very good friend who made these dosas for me one
night. I couldn’t believe how simple this recipe was! The same dear friend taught me the
accompanying side dish of coconut chutney. This dish is a staple in Indian homes, and now
it is in my home as well. Thank you, Deviya, for sharing this with me.

1/4 kilo monggo 1. Soak the monggo in water overnight. The next day, drain the
monggo, but reserve the water.
1 bunch wansoy,
chopped
2. In a blender, combine the monggo, wansoy, onion and
1 red onion, ginger. Add salt to taste. Blend together until the mixture
chopped turns into a pulp. The mixture should be thick.
1 thumb size piece
ginger, chopped 3. Add 1 to 2 tablespoons of the water where the monggo was
soaked in, and blend again. Set aside.
salt, to taste
cooking oil 4. In a pan, heat up 1 tablespoon oil. If you prefer the dosas to
be thinner, you will need more oil. A thicker dosa requires less
oil.

5. For thin dosas, spread out the batter on the pan. Wait for the
ends to go brown and crispy, before scraping it and flipping.

6. To make perfectly shaped dosas, you may wish to use an egg

frying mold or cookie cutter. Fill the cookie cutter with a thin
layer of batter. Cook until crispy on the sides then flip.

7. Repeat step 5 to cook the rest of the dosas. The batter can
also be kept in the refrigerator for a few days, so you can
have freshly made dosas any time you want!

8. Serve the dosas with coconut chutney (recipe on page 44).

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 Coconut Chutney
Make this coconut chutney out of your freshly squeezed gata! A friend taught me how
to make this as it’s a staple in Indian homes. This is served with the Moong Dosas and
can be used with the Chiang Mai Salad. Thank you, Deviya, for sharing this with me.

grated coconut meat 1. Place all the ingredients in a blender.

from 2 whole coconuts
5 to 6 curry leaves 2. Pulse until the coconut combines with all the
ingredients. Adjust with salt to taste. Set aside.
1 tablespoon dried chana
1 teaspoon cumin powder 3. Right before serving, heat the mustard seeds
1 teaspoon salt in the oil.

2 teaspoons calamansi juice 4. You may add a dried chili for extra heat.
1 green chili (optional)
5. Drizzle the mustard seeds and oil over the
salt, to taste
coconut chutney before serving.
BEFORE SERVING
1 tablespoon
mustard seeds
1 tablespoon oil
1 dried chili (optional)
Dried chana is
made of dried roasted
garbanzos. These are
found at specialty
Indian stores.

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 CHAPTER 3

Mains

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 Patola Curry
Patola is a vegetable that everyone is familiar with, but is only eaten in a couple of
ways—with miswa or ginisa with some meat. For something different, I tried using patola
in a curry and its texture helps make the curry sauce thicker.

2 cups + 2 tablespoons 1. Heat up a pan. Add the 2 tablespoons coconut

coconut milk milk.
1 red or white onion,
chopped 2. Sauté the onion, curry powder, turmeric, ginger
until onion softens.
2 teaspoons curry powder
1 teaspoon turmeric powder 3. Add the patola. Coat in the spice mixture.
1 thumb size piece ginger,
sliced thinly 4. Add bay leaf.
2 patola
5. Add the remaining 2 cups coconut milk. Cook
1 bay leaf until the patola is tender.

Note: In the market, you’ll

find patola with either a hard
or thinner skin. Any can be
used for this recipe.

Don’t overcook the

patola so it will retain
a little crunch!

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 Ruben's Laing
Ruben has been with our family for a few years now. He loves his food and likes to cook. He
would cook laing for us back when we were eating meat. When I told him I wanted to try a
plant-based version, he very kindly tested it out for me. This is a family favorite and I admit
that he makes this better than I do! Maraming salamat, Ruben.

3 cups coconut milk, 1. In a pan, place the second press coconut milk,
second press ginger, garlic and onion and let simmer for about 5
1 thumb size piece ginger, minutes. If using canned coconut milk, use all of it at
sliced lengthwise this point.
6 cloves garlic, minced 2. Add the black beans and gabi leaves. Simmer for 10
1/2 red onion, chopped to 15 minutes or until the coconut milk lessens and
2 tablespoons salted black the dried leaves soften.
beans
3. Pour in the first press coconut milk to thicken the
4 to 5 cups dried gabi mixture.
(taro) leaves
2 cups coconut milk, 4. Add the green peppers and simmer for a couple
first press more minutes.
3 green chili peppers,
chopped 5. Taste the laing and add salt to adjust to your liking.
salt, to taste

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 Adobong Puso ng Saging
Nothing embodies Filipino food more than adobo. As this dish is beloved all around the
world by Filipinos and non-Filipinos, it’s safe to say that adobo has arrived on the world
stage. Every home has its version of adobo, representative of its own taste. Feel free
to make this recipe your own! You won’t miss the meat as it’s really the soy sauce and
vinegar that bring this dish to life!

1 puso ng saging 1. Chop the puso ng saging lengthwise. In a bowl, soak

(banana heart) the chopped puso in the juice of 2 calamansi.
2 calamansi
2. In a pan, bring 1 cup water to a simmer. Add the
1 to 1 1/2 cups water puso and cover with more water.
1 small red onion,
finely sliced 3. After 5 minutes, add the onion, garlic, Silver Swan
8 cloves garlic, minced
Soy Sauce and pepper. Stir to combine.

4 tablespoons Silver 4. Add the Datu Puti Vinegar. Do not mix. (This is an
Swan Soy Sauce old practice done for adobo to ensure it does not
pinch of pepper get too sour.)
1/2 cup Datu Puti
Vinegar 5. Add the chopped tomatoes before serving.

2 tomatoes, chopped, 6. Serve with hot rice.

to garnish

When cooking with

vinegar, do not stir
the mixture.

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 Monggo Kare-Kare
Everyone who has tried this monggo kare-kare is pleasantly surprised at how tasty it is. When
you close your eyes, you taste all the components of kare-kare together in one bite! You can add
the usual kare-kare veggies on top of this dish, such as pechay, kalabasa and sitaw to make it a
complete meal!

2 cups dry monggo 1. Soak the monggo beans in water for at least 2 hours. Then
1/2 red or white onion, boil the monggo.
chopped
2. In a little oil, sauté the onion and garlic.
2 cloves garlic, minced
1 cup peanut butter 3. Add the cooked monggo and stir fry for around 1 minute.
2 cups vegetable broth
4. Add the peanut butter and mix.
1 tablespoon bagoong or
plant-based bagoong 5. Pour in the vegetable broth. Stir until mixture thickens.
1 cup chopped greens of
choice 6. Season with the bagoong. You can start with half a
tablespoon and add more to your liking.

7. Throw in the greens of your choice and cook until tender.

8. Serve over hot rice.

PLANT-BASED BAGOONG
In a blender, combine 1/4 onion, 2 cloves garlic, 1 can taosi
or salted black beans. Pulse until the parts are small. Sauté in
a pan. Add soy sauce or tamari to taste with a pinch of salt.

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 Langka Mechado
You’ll get your ‘meat’ fix with this whole food mechado made with meaty langka. Its sinewy
texture lends itself to a texture similar to beef or pork. As with many plant-based meals, it’s
the sauce that holds the dish together.

2 cloves garlic, minced 1. Sauté garlic, onion and tomatoes.

1/2 red or white onion,
diced 2. Add the langka, bell pepper and potatoes.

4 tomatoes, cubed 3. Add the tomato paste and tamari or soy sauce.
1/2 medium young Simmer for 2 minutes.
langka, cubed
4. Pour in the water. Cook until langka is tender,
1 bell pepper, cubed
about 1 hour.
2 potatoes, cubed
5. Serve over rice.
1 tablespoon
tomato paste
1 tablespoon tamari
or soy sauce
1 cup water

Soak langka
in water and 1
teaspoon baking
soda to get rid of the
sap taste.

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 Kadyos ala Cubana
Arroz a la Cubana was a childhood staple in our home. I imagined our dinners as kids
and recreated this while still maintaining a high quality protein with the kadyos. The
chili and paprika give this a ‘meaty’ taste. Pair it with the fried saba and rice and it’s the
ultimate comfort food.

1 cup tomato sauce 1. In a saucepan, put the tomato sauce, garlic and
1 clove garlic, chopped onion. Stew for 5 minutes.

1/2 red or white onion, 2. Add the cooked kadyos.

chopped
1 cup boiled kadyos 3. Mix in the salt, chili powder and paprika. Stew
1/2 teaspoon salt, for 10 minutes until the flavors come together.
or to taste
4. Heat a teaspoon of oil in a pan. Fry the saging
1 teaspoon chili powder na saba strips until the sides are crunchy. For an
1 teaspoon paprika oil-free version, you can bake the saba instead.
1 teaspoon oil
5. Serve the kadyos with the fried saging na saba
1 saging na saba, and rice.
cut into strips lengthwise

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 Sitaw Seed Curry
A good curry is always a welcome dish when one is looking for a hearty meal. This
curry is made using sitaw seeds, one of the cheapest local beans available in the
market. Make a big batch of this and freeze in small portions to reheat when it’s meal
time. The longer this stays, the tastier it becomes!

1 teaspoon oil 1. Turn the heat on to medium. Add the oil to a

pan. When hot, add the onion, garlic, ginger
1 red or white onion,
and coriander.
chopped
2 cloves garlic, minced 2. When the mixture starts to become fragrant,
add the garam masala, paprika and cumin.
1 thumb size piece ginger,
chopped finely
3. Add the sitaw seeds. Spoon in a little bit of the
1 bunch coriander stalks, soaking water so that the beans are covered.
chopped
4. Tip in the tomato sauce. Stew for about 20
2 tablespoons garam
minutes, or until the beans soften. These seeds
masala
are a little nuttier than other beans so they
1 teaspoon paprika won’t get mushy or soft.
2 teaspoons cumin
5. Season with salt to taste.
1 cup soaked, uncooked
sitaw seeds, reserve the 6. Serve with a side of rice. Garam
water masala is a
blend of ground
1 cup tomato sauce spices from India,
salt, to taste available in any
supermarket.

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 Summertime Bulanglang
Bulanglang is a healthy way to enjoy seasonal market fresh vegetables. This particular recipe is
the version from Batangas; bulanglang is also enjoyed in Pampanga. This recipe is also great for
using up any leftover vegetables in the fridge. Serve with a dipping sauce of vegan patis or our
plant-based bagoong on page 54 and enjoy!

BROTH 1. To make the broth, put the rice in a bowl and pour in
2 cups rice the water. Swirl the rice in the water until it becomes
6 cups water milky white.
2 tomatoes, sliced in sections
2. Strain out the rice and save the water. Set aside the rice
1 thumb size piece ginger, to cook later when ready to serve with the bulanglang.
sliced thinly
1 red or white onion, 3. Put the rice water in a pot over medium heat.
sliced thinly
4. Add the tomatoes, ginger, onion and corn. Stew until
1 ear corn, grated
the corn is cooked.
VEGETABLES
5. Add the squash, okra and mushrooms. Cook for 5
Any vegetables of your
choice or the following
minutes.
recommendations:
6. When the other vegetables are cooked, add the greens
1/2 squash, cut in sections you would like to use. Remove after 1 minute as you
6 pieces okra only want to blanch these.
4 shiitake mushrooms
(optional) 7. In a serving dish, add the greens, squash, okra and
mushrooms. Ladle the broth with the corn over the
1 bunch sayote tops vegetables.
1 bunch camote tops
2 pieces sweet corn,
8. Serve with a side of bagoong Balayan or try the plant-
cut into sections based Bagoong recipe on page 54.

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 Kadyos Langka Stew
This Negrense staple is originally known as KBL or Kadyos, Baboy, Langka. My yaya, who
has been with the family since the day I was born, used to make this for the staff meal. I
would always ask for some to eat myself. This was easy to turn plant-based, and is every
bit as flavorful. You can use a sinigang mix of your choice, as batwan powder or fruit is
harder to find in Manila. Thank you, Yaya Ellen, for taking such good care of us.

1 balot kadyos 1. Soak the kadyos ahead of time, anywhere from 2 to

1/4 young langka, sliced 24 hours, as this helps to make the beans easier to
digest.
1 tablespoon
baking soda 2. Soak the sliced langka in a bowl of water with the
2 cups water baking soda. This removes the sap taste.
1 tomato, sliced thinly
3. Boil the langka in a pot of water for an hour. Drain
1 red or white onion, the langka and set aside.
chopped
1 pack sinigang mix, 4. In another pot, boil water and add the kadyos.
tamarind or batwan
5. Add the pre-boiled langka, tomato and onion.

6. Add the sinigang mix, tamarind or batwan. Boil

until kadyos is tender, around 45 minutes.

7. Serve over white or red rice.

For an extra
sour flavor, you can
combine the batwan
and tamarind.

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 Upo Lasagne
This dish is a super plant-based and carb-free version of lasagna. Layered with hummus,
tomato sauce, cashew cheese and pesto, this lasagna is bursting with flavor. The cashew
cheese uses nutritional yeast as a substitute for dairy cheese, making this dish extra creamy.
Consuming upo helps curb the appetite, to help with weight loss and maintenance. It is rich
in soluble and insoluble fiber but still very gentle on the digestion.

1 whole upo UPO

1. Peel the entire upo. Cut it in half, widthwise. Starting
8 tomatoes, chopped from the outermost part, thinly slice it, working your
1 clove garlic, minced way to the core.
1 tablespoon olive oil
2. The middle part may have lots of seeds, while the
salt and pepper, to taste fleshy part has less. You can discard these slices and
1 cup raw cashews, soaked only make use of the parts with no seeds or very few
seeds.
1 1/4 to 1/2 cups
almond milk
ROASTED TOMATO SAUCE
1 tablespoon nutritional yeast 1. Lay out the tomatoes and garlic on a baking sheet
2 cloves garlic, chopped and sprinkle with olive oil, salt and pepper.

juice of 1 lemon 2. Roast for 30 minutes in a pre-heated 325°F oven.

1/2 cup olive oil
3. Blend together in a blender or food processor.
1 cup garbanzos, soaked
Set aside.
and boiled
1/4 cup kangkong pesto CASHEW CHEESE
(recipe on page 36) 1. In a blender, blend the soaked cashews and almond
milk. You can adjust to the desired consistency by
adding more milk. Add the nutritional yeast.

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 2. Add salt and pepper to taste. Set aside.

HUMMUS
1. In a blender, blend together the garlic, lemon
juice, olive oil and garbanzos. Adjust the taste
with salt. You can also add more garlic for a
punchy taste.

BUILD THE LASAGNA

1. Grease a baking pan or casserole with olive oil.

2. Lay down the first sheets of upo, covering the

bottom of the pan. Nutritional
yeast is a good
3. Layer with the hummus, followed by the cashew source of vitamin
cheese, kangkong pesto, then tomato sauce. B12 and can be found
in any health food
4. Repeat steps 2 and 3 until you use up all the store.
upo sheets. You’ll notice water from the upo at
the bottom of the pan, but don’t worry!

5. For the top layer, put the cashew cheese last, so

when it bakes, it forms a crunchy crust which will
taste like Parmesan cheese!

6. Bake in a pre-heated 400°F oven for 30 minutes,

checking that the top layer does not burn. You
may add time if there is still a lot of liquid from
the upo at the bottom of the pan.

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 CHAPTER 4

Rice and
Noodles

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 Easy Protein Pasta
This dish was born out of necessity, but has turned out to be one of our staples. It’s
good to keep a selection of beans, dried or canned, in your pantry to make a quick
dish. I personally love monggo, lentils, kadyos and sitaw seeds.

2 servings pasta of your choice 1. Boil the pasta. Drain then set aside.
1/2 cup beans of your choice
(the smaller the better), 2. In a pan, add the water and beans and let boil.
soaked
3. When the beans are tender and the water has
1 cup water evaporated a little, mix in the tomato sauce.
1 to 1 1/2 cups
tomato sauce 4. Add the kalabasa.
1/4 cup diced kalabasa
5. When the vegetables and beans are tender,
1 cup leafy greens like add the leafy greens. Add the Italian
mustasa or pechay seasoning, salt and pepper to taste.
dash of Italian seasoning
salt and pepper, to taste 6. Layer the bean mixture on top of the pasta
and serve.

If using dried
beans, don’t forget to
soak them before use.
Overnight is best!

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 Greek Alugbati Rice
This dish was inspired by the Greek dish spanakorizo, made with spinach. I added the
sun-dried tomatoes and olives to give it an extra kick. This is a good way to get kids to eat
their veg as it’s already mixed in the rice!

4 cups uncooked rice 1. Cook the rice in a pot.

(red, brown or white)
10 olives, sliced in half 2. In the same pot, add the olives, sun-dried tomatoes
and alugbati and combine with the rice. Cook over
5 sun-dried tomatoes, sliced low heat.
thinly
2 cups alugbati, sliced in 3. Mix the rice with the ingredients until you see the
strips alugbati wilt a little bit. This will take 3 to 5 minutes.
salt and pepper, to taste
4. Add salt and pepper to taste, and the dish is ready
to serve!

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 Monggo Bolognese
Monggo Bolognese was the first plant-based dish I ever made for my family. I used
the regular bolognese recipe I had always used, but substituted the meat for monggo.
It is a hit with everyone I make it for, and is a staple in our home.

1 tablespoon coconut oil 1. In a pan, heat coconut oil.

1 tablespoon chopped
garlic 2. Add the garlic, onions, carrots and celery.
1 tablespoon chopped 3. Add the monggo and vegetable or mushroom
red or white onion
broth. Cook the monggo until softened.
1/2 cup chopped carrots
1/2 cup chopped celery 4. Mix in the tomato sauce, Italian seasoning and
oregano. Simmer until the flavors blend.
1 cup dried monggo
2 cups vegetable or 5. Boil the spaghetti, then drain.
mushroom broth
3 cups tomato sauce 6. Serve the monggo bolognese on top of the
spaghetti.
1 teaspoon Italian
seasoning
1 teaspoon dried oregano
spaghetti or any pasta of
your choice (good for 4)

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 Mexican Rice
My mom used to make this dish for us when we were younger, topped with fried
chicken! When I had my own kids, I knew that they would love it too. Eating this reminds
me of my mom and is great comfort food. You can use canned red kidney beans for this
dish, as well as black beans. Thank you Mama for making dishes that remind me of you
and our happy home.

1 tablespoon coconut oil 1. In a pan, heat a little oil. Stir fry the garlic and
onion until they are transparent.
1 teaspoon minced garlic
1 tablespoon chopped red 2. Mix in the rice.
or white onion
3 cups cooked white or 3. Slowly add the tomato sauce, tomato paste and
red rice tomatoes. Stir until tomatoes are tender.
1/2 cup tomato sauce
4. Mix in the corn and beans. Add salt and pepper
1 tablespoon tomato paste to taste.
1/2 cup chopped fresh
tomatoes
1 cup corn kernels
1 cup beans, any kind
salt and pepper, to taste

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 Singaporean Curried Noodles
I collaborated with chef restaurateur and friend Happy Ongpauco-Tiu for a project
we did for a brand. I asked her to come up with plant-based dishes inspired by Asian
cuisine. The result was five amazing dishes, three of which I’ve included in this book.
Thank you Happy, for your support.

1 pack vermicelli noodles 1. Blanch vermicelli noodles. Set aside.

(good for 4)
2 teaspoons sesame oil 2. In a pan, heat the sesame oil, then add the onion.

1 red onion, diced 3. Mix in the lime juice, coco sugar, curry powder,
juice of 1 lime toyomansi and garlic.
1 to 2 teaspoons coco sugar
4. Add all the vegetables and sauté.
1 teaspoon curry powder,
or to taste 5. Add the blanched vermicelli and fried tofu, if
1 teaspoon toyomansi using. Season with salt and pepper to taste.
or soy sauce
4 cloves garlic, chopped
assorted vegetables of choice
fried tofu (optional)
salt and pepper, to taste

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 Hainanese Vegetable Bowl
In this second recipe by Happy Ongpauco-Tiu, she managed to make a Singaporean favorite
completely out of veggies! The toppings take a little care to assemble, but ultimately, it’s the
mix of textures and flavors that makes the dish authentic.

GARNISHES 3 to 4 teaspoons 1. Blanch all the garnishes in salt water for 2

sliced scallions, minced ginger minutes. Set aside.
dark green parts
3 to 4 tablespoons
only 2. To make the fried tofu, dredge tofu slices in
chopped scallions
bok choy flour.
wild mushrooms salt and pepper, to
taste 3. Instead of an egg wash, mix ground flaxseed
FRIED TOFU
in 3 teaspoons water. Dunk the tofu in this
1 1/2 cups uncooked
sliced tofu mixture then coat with panko breadcrumbs.
white rice
all-purpose flour 4 cups vegetable 4. Fry until golden brown. Set aside.
1 teaspoon ground broth
flaxseed RICE
SAUCES
3 teaspoons water Hainanese chili sauce 1. In a little oil, sauté garlic, ginger and scallions
with salt and pepper.
panko scallions-ginger sauté
breadcrumbs
soy sauce 2. Add rice and sauté a little more.
oil, for frying
3. Add vegetable broth and cook until soft.
RICE
1 teaspoon oil
4. Place the cooked rice in a bowl.
3 to 4 teaspoons
minced garlic 5. Top with all the garnishes and fried tofu.

6. Serve with a bowl of broth on the side, along

with the Hainanese chili sauce, scallions-
ginger sauté and soy sauce.

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 Vegetable Laksa
Laksa is a favorite comfort food for those who love Asian cuisine. In this third recipe by
Happy Ongpauco-Tiu, the mix of flavors and spices is the same as what you would find in a
traditional laksa soup. Add any of your favorite vegetables to garnish on top!

LAKSA PASTE LAKSA SOUP 1. To make the laksa paste, mash all
8 small dried chilies 2 cups water the ingredients, except the coconut
5 shallots or small 3 cups vegetable oil, in a mortar and pestle.
red onions, chopped or mushroom broth
2. In a pan, add the coconut oil, then
1 inch ginger, finely 1 pack vermicelli noodles lightly pan roast the paste.
chopped 1/2 cup green beans,
3 cloves garlic, minced trimmed 3. To make the laksa soup, in a pot,
2 large lemongrass 1/2 cup whole shiitake simmer 2 cups water, then add the
stalks, trimmed and mushrooms, soaked, laksa paste. Pour in the vegetable or
chopped reserve water for broth mushroom broth.
2 teaspoons coriander 1 cup fresh or canned
4. Cook the vermicelli noodles in
seeds coconut milk
the broth. Once soft, remove the
1 teaspoon paprika 1 bunch native pechay noodles and set aside to prevent
5 sheets nori 1 cup togue them from going soggy.
2 teaspoons
GARNISHES 5. Boil the green beans and shiitake
vegan fish sauce
1/4 cup cubed mushrooms in the same broth. Pour
1 tablespoon fried tokwa in the coconut milk. Add the pechay
coconut oil nori and togue last.
wansoy
calamansi halves 6. Put back the vermicelli noodles.
Garnish with fried tokwa, nori,
wansoy and calamansi.

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 K-Pop Filipino Bibimbap
The Korean fever is real and is here to stay. Bibimbap is a Korean favorite, so I thought, why not
use local vegetables. I’ve recommended some vegetables, but anything in season will do.

1 cup chopped leeks 1. Blanch the leeks and sitaw for 2 minutes in hot
1 cup sitaw, cut into 1-inch sections water. Set aside.

2 tablespoons sesame oil 2. Sauté the pechay in sesame oil, adding salt
2 cups chopped pechay to taste. This takes the place of the traditional
salt and pepper, to taste spinach. Set aside.

1 cup chopped shiitake mushrooms 3. In the same pan, sauté the mushrooms in sesame
1 cup sliced oyster mushrooms oil. Add salt and pepper to taste. Set aside.
1 cup cooked rice
4. To make the sauce, combine all the sauce
ingredients in a bowl and mix well.
SAUCE
1 tablespoon soy sauce
5. Put one cup of rice in the middle of the bowl.
2 teaspoons rice vinegar
2 tablespoons brown sugar 6. Arrange the different vegetables around the rice.
Place the sauce in the middle.
2 teaspoons minced garlic
1 tablespoon water 7. Drizzle sesame oil over the
Don’t forget to
2 tablespoons sesame oil bibimbap before serving.
mix everything well
4 tablespoons gochujang before enjoying this
(Korean pepper sauce) rice bowl!

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 Mushroom Alfredo
Make this dish when you are craving for something creamy. It has good fat from the cashews,
much better than the artery clogging cream and cheese in a traditional Alfredo recipe!

5 shiitake, 8 button 1. Soak the mushrooms in water. If using dried mushrooms, soak
or 8 oyster mushrooms these for 1 hour. Reserve the water to be used for the sauce.
(or a blend of different
mushroom varieties), 2. Heat a pan on high. Add the garlic and onion and sear until
sliced lengthwise they brown. Place them in a blender.
4 cloves garlic, minced
3. Boil water for the pasta. When ready, add the pasta and boil
1 small red onion, for a couple of minutes. After 2 minutes, scoop out 1/4 cup of
chopped the pasta water and add to the blender.
any pasta of your
choice (good for 4) 4. Continue boiling the pasta until al dente. Drain and set aside
1 cup cashews, soaked when ready. Save the pasta water.
overnight
5. In the same blender with the garlic and onion, add the
2 tablespoons
cashews, nutritional yeast, salt and almond milk. Blend until
nutritional yeast
creamy.
1/2 to 2 teaspoons salt
1 1/2 cups almond milk 6. Heat up a pan. When hot, add some of the reserved pasta
water or water you soaked the mushrooms in. Add the
salt and pepper,
mushrooms and simmer until tender.
to taste
1/4 cup basil, roughly 7. Add the Alfredo sauce to the mushrooms and stew for 2
chopped minutes. Season with salt and pepper to taste.

8. Turn the heat on low. Add the pasta and

combine well. Do not combine
the mushrooms with
9. Transfer to a serving platter and garnish with the sauce until you are
chopped basil. about to serve.

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 Camote Gnocchi
My children, Jaime and Rosanna, came up with this recipe. They love to make pasta and suggested
I try camote instead of the usual potato. This is a dish they can make on their own now with very
little supervision. Thank you, Jaime and Rosanna, for inspiring me every day.

3 whole camote, 1. Mash the camote well using a fork or potato masher.
boiled and peeled
1 1/2 cups flour 2. Combine with the flour. You can add a little water to help the
ingredients stick together. The goal is to have a dough with the camote
ROSEMARY and flour evenly distributed. You need to get it a little sticky to combine
GARLIC OIL it so add water as necessary. If it gets too sticky, add a little flour.
DRESSING
2 tablespoons 3. When the consistency is correct, roll the dough into a cylinder, around 1
olive oil foot long.
3 sprigs rosemary
4. Cut off sections, about the size of one segment of a finger.
3 cloves garlic,
chopped 5. Once the gnocchi are formed and rolled out, take the back of a fork and
1 tablespoon make an imprint on the gnocchi. This is so that the gnocchi picks up any
nutritional yeast sauce you will add.
1/2 teaspooon salt
6. Lightly dust the gnocchi with a little flour when you are done.

7. Boil a pot of water. Drop in the gnocchi and cook for 3 to 5 minutes. You
will know they are ready when they float to the top.

ROSEMARY GARLIC OIL DRESSING

1. In a pan, turn the heat on the lowest setting and add the olive oil.

2. Add the rosemary, garlic, nutritional yeast and salt. The aim is to infuse
the oil with flavor and not to cook the garlic and rosemary down.

3. Simmer for 3 minutes then turn the heat off.

4. Toss the gnocchi in the flavored oil and serve.

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 This dish was invented when Sen. Pia Cayetano asked me to cook in a home we were visiting
in Pateros. I used two burners—one for broth and one for paella, a pot and a regular pan. We
shopped for the ingredients at the local talipapa, proving that anyone can make this dish.

VEGETABLE 1. To make the broth, boil all the vegetables

BROTH 2 tablespoons and bay leaf in 6 cups water for at least 15
peelings and paprika minutes.The longer it boils, the more flavor it
scraps of the 1 bay leaf renders. Set aside.
vegetables
2 teaspoons
used in this 2. In a pan, heat the achuete in the oil until it
kasubha
recipe (kalabasa, becomes colored. Remove the achuete seeds.
eggplant) and any 1 tablespoon
scraps you have turmeric 3. Add the garlic, onion, tomato, paprika, bay leaf,
on hand 3 cups kasubha and turmeric. Sauté until the onion
1 red or white dinorado rice becomes transparent.
onion, sliced in half salt, to taste
4. Add the rice and coat the grains well in the
1 bay leaf 1/2 kalabasa, one spice mixture. Season with salt.
salt and pepper, half cut into cubes,
to taste and a few pieces 5. Slowly add the broth, cup by cup, never letting
cut lengthwise the rice dry out. Cover with foil or a lid.
6 cups water
1 cup sitaw, cut
PAELLA into sections 6. After around 10 minutes, add the kalabasa,
1 tablespoon oil 1 cup eggplant, sitaw and eggplant, as these take longer to
1 teaspoon cut into rounds cook. Cover after adding each vegetable.
achuete 1 cup garbanzos or
7. Keep adding the broth if the paella starts to dry
1/2 head garlic, any cooked beans
out. Incorporate the garbanzos or beans. Add
chopped 1 bunch pechay or the leafy greens last, then cover the paella.
1 red or white any leafy green
onion, diced 8. Let steam for about 10 minutes more or until
1 cup diced the rice is cooked. Dinorado rice cooks quicker
tomato than paella rice. Do not touch the paella in the
last minutes of cooking, so everything combines
well. Serve direct from the pan.

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 You can
decorate your
paella by creating
a design with the
vegetables.

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 Langka Biryani
I love one-pot dishes that work as a complete meal. This dish technically makes use of two pots, but
in the end, everything ends up in one! All the flavors combine to make the langka tender and tasty.

1. Soak the green langka in water, adding the 2 teaspoons baking

1/2 green langka, chopped soda. Let it sit for at least 30 minutes. Then drain the water
and shredded from the langka.
2 teaspoons baking soda,
for soaking langka 2. In a pan, heat the coconut oil and add the onion. Let the onion
caramelize.
1 tablespoon coconut oil
1/2 red or white onion, 3. Add the ginger and garlic, and sauté until fragrant.
chopped
2 teaspoons chopped 4. Mix in the cumin, coriander, fennel, turmeric and sauté.
ginger
2 teaspoons chopped garlic 5. Add the langka and coat in the spice mixture. Cook until
tender, adding a little water in case it gets dry. Make sure to
1 teaspoon cumin
keep the oil to a minimum.
1 teaspoon coriander
powder 6. Adjust the taste by adding salt or more spices to your liking.
1 teaspoon fennel seeds Set aside.
1 teaspoon turmeric
extra salt, to taste 7. To make the biryani, in another pot, add a little oil and fry the
cloves, cinnamon sticks, green and black cardamom seeds until
RICE fragrant.
4 cups rice, soaked in water
8. Pour in enough water to the pot to boil the rice.
6 cloves
3 cinnamon sticks 9. Drain the rice and add to the pot. Cook for 10 to 12 minutes.
10 green cardamom seeds The rice should not be soft.
10 black cardamom seeds
10. Arrange the cooked langka on top of the rice and let it cook
for 15 minutes on low heat, until the rice is fluffy.

11. Fluff the rice and mix the langka with the rice until combined.

12. Serve with a side of your favorite chutney.

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 CHAPTER 5

Dessert and
Drinks

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 Sayote Crumble
Creating a dessert out of sayote was so natural to me because of its very neutral taste. I have
served this dessert numerous times and no one suspected it was made of sayote! The trick here
is to use the seasonings—sugar, cinnamon and calamansi, to mimic the taste of an apple pie.
You can adjust it to your liking. I like the tart taste so I add more calamansi. When cooked down,
the texture of sayote is very similar to the apple in a pie! Serve in small portions in ramekins for
personal sizes or in a big pie dish for the whole family!

FILLING 1. Mix the sayote, sugar, cinnamon and calamansi together.

3 sayote, peeled
and cubed 2. Heat 1 tablespoon butter or plant butter in a pan and
1/4 cup brown add the sayote mixture. Cook for 20 to 25 minutes until
sugar the sayote softens. Transfer to a pie dish.
1 teaspoon
3. To make the crumble, combine the 1/2 cup butter, oats,
cinnamon
flour and sugar in a bowl. Mix with your hands until small
juice of 6 calamansi balls of crumble form. (Alternative for no butter: Toast
1 tablespoon the oats and sugar in a pan until crispy.)
butter, for cooking
4. Layer the crumble on top of the sayote mixture in the
CRUMBLE pie dish. Bake in a 400°F oven for 15 minutes until the
1/2 cup cold butter crumble turns golden.
or plant butter
alternative 5. If you don’t have an oven, place the sayote mixture in a
1 tablespoon oats small dish and cook in a toaster oven. Or you can toss
the mixture in a pan with no butter or oil.
1 cup flour
3 tablespoons 6. Place the cooked sayote in a pie or serving dish, and top
brown sugar with the crumble mixture. Serve and enjoy.

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 Mango-Cilantro
Smoothie
2 mangoes, peeled and diced 1. Put all the ingredients in a blender, and blend
1 small or 1/2 large banana until smooth.
1 cup water 2. You can also add any plant-based protein
1 cup ice cubes powder and spirulina to make the smoothie
1 teaspoon flaxseed extra filling and nutrient dense.

1/4 cup loosely packed

cilantro

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 Tropical Green
Smoothie
1 cup cubed papaya 1. Blend all the ingredients in a blender until
1 whole mango, diced
smooth and combined.

1 cup native pechay 2. If you want a fuller smoothie, add the banana
1/2 thumb size piece ginger and blend.
1/2 cup ice cubes
1 banana (optional)

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 Anti-Inflammatory
Bloody Mary
4 ripe tomatoes, cut into 1. Juice the tomatoes. If you don’t have a juicer, use a
segments blender and run the pulp through a strainer.
5 stalks parsley, any kind
2. Add the parsley and continue juicing. Taste the juice
3 to 4 sili leaves, depending on every now and then to see if it is to your liking.
level of heat you would like
salt, to rim the glass 3. Add the sili leaves slowly to control the spiciness. You can
parsley leaf, for garnish use more or less depending on your taste.

4. Take a 4-ounce glass and wet the rim only.

5. Pour the salt on a plate. Press the wet rim of the glass
into the salt, coating it completely. Make sure you get all
sides!

6. Pour in the juice and garnish with a parsley leaf.

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 Princess Potion
My daughter Rosanna came up with this drink. It’s her favorite way to get her greens without
having to eat them all, which can be a slow and painful process! This way, anyone drinking it will
enjoy the smoothie and get their greens in one gulp.

1 whole buko with meat 1. Crack open the buko and scrape out the meat. Put all in
1 banana the blender.

1 bunch whole native pechay 2. Add the banana and pechay.

(no need to trim any parts
except roots) 3. Blend until all the ingredients are combined.

4. Serve with a smile!

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 Camote Tops
and Pineapple Juice
1 bunch camote tops, 1. Juice the camote tops and the pineapple in a juicer one
any color at a time.
1 to 2 slices pineapple
2. If you don’t have a juicer, blend the camote and
pineapple together in a blender with 1/2 cup of water.
The water will dilute the juice a little.

3. Pour the mixture through a sieve or strainer and press

down on the pulp to get the juice out.

4. Transfer to a glass and enjoy!

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 Camote Top Immunitea
I’ve had the unfortunate experience of getting dengue twice in my life. My parents had heard
that drinking the water that camote leaves are boiled in would help. While my doctor said this
wasn’t true, desperate for some relief, I tried this folk remedy. True enough, my platelets slowly
rose to the point where I no longer needed a transfusion. You don’t need to be sick to enjoy this
immune boosting drink, but keep it on hand as a substitute for a sweet drink!

1 bunch camote tops 1. Boil the camote tops for 5 to 10 minutes. Then steep for
5 more minutes.
6 calamansi
2 tablespoons honey 2. Stir in the honey and calamansi. Transfer to a vessel and
let cool.

3. Enjoy over ice.

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 Galvez Tan, J.Z. and Galvez Tan,
M.R.M (2017) Medicinal Fruits,
Vegetables, and Spices. Quezon
City, Philippines: JZGALVEZTAN
Health Associates, Inc.

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 Recipe Index
(by vegetable)

AlugbAti (MAlAbAr Camote with garbanzo topping 40

spinAch) topping 40 Greek alugbati rice 74 lAngkA (jAckfruit)
Alugbati salad with Summertime Kadyos langka stew 64 Kadyos langka stew 64
mango dressing 32 bulanglang 62 Langka Mechado 56 Langka biryani 94
Ampalaya ala JASMS 38 Mexican rice 78 Langka Mechado 56
Greek alugbati rice 74 gAbi (tAro) Pia’s paella 92
Monggo kare-kare 54 Ruben’s laing 50 Summertime leeks
Sayote turmeric soup bulanglang 62 K-pop Filipino
for the soul 30 kAbute (MushrooMs) Upo lasagne 66 bibimbap 86
Singaporean curried K-pop Filipino Watermelon gazpacho
noodles 80 bibimbap 86 24 MAis (corn)
Summertime Hainanese vegetable Mexican rice 78
bulanglang 62 bowl 82 kAngkong (wAter Summertime
Mushroom alfredo 88 cAbbAge) bulanglang 62
AMpAlAyA (bitter gourd) Summertime Alugbati salad with
Ampalaya ala JASMS 38 bulanglang 62 mango dressing 32 MAlunggAy (MoringA)
Vegetable laksa 84 Kangkong pesto 36 Monggo kare-kare 54
blAck beAns Monggo kare-kare 54 Singaporean curried
Easy protein pasta 72 kAdyos (pigeon peAs) Summertime noodles 80
Mexican rice 78 Kadyos ala Cubana 58 bulanglang 62
Kadyos langka stew 64 Monggo (Mung beAn)
bok choy kAsoy (cAshew) Easy protein pasta 72
Hainanese vegetable kAlAbAsA (squAsh) Kangkong pesto 36 Mexican rice 78
bowl 82 Easy protein pasta 72 Mushroom alfredo 88 Monggo Bolognese 76
Singaporean curried Pia’s paella 92 Upo lasagne 66 Monggo kare-kare 54
noodles 80 Summertime Moong dosa 42
bulanglang 62 gArbAnzos (chickpeAs)
cAMote And cAMote Camote with garbanzo MustAsA (MustArd
tops (sweet potAto) kAMAtis (toMAto) topping 40 greens)
Camote detox soup 28 Alugbati salad with Pia’s paella 92 Easy protein pasta 72
Camote gnocchi 90 mango dressing 32 Upo lasagne 66
Camote tops and Ampalaya ala JASMS 38 niyog (coconut)
pineapple juice 108 Anti-inflammatory lAbAnos (rAdish) Coconut chutney 44
Camote top immunitea bloody Mary 104 Summertime
110 Camote with garbanzo bulanglang 62
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 A Guide to Cooking and Enjoying
Native Filipino Vegetables

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mesa book NEW Cover.indd 4 9/29/2020 10:54:46 AM