By this time,  relief food packs already reached your pantry areas. In times like this,  we can only settle for what are locally available while our front liners are busy managing the sick while  government leaders  are deciding more serious matters. Not what food or dish to cook for the family.  We know these food packs are not enough.  That is why we are encouraging the people to take the challenge of creating a kitchen garden right at their doorstep by planting  vegetables that are easy to grow and will produce greens in a short time.  The other challenge is how to make the most of the contents of the food packs.  The following are simple tips and suggestions to make more “masustansya”  your usual relief food packs.

Sardinas ba kamo?

• Gisahin with the usual sibuyas and bawang. Lagyan mo na rin ng kamatis para may lycopene na good for the heart.
• Para maging mas makulay, you can put malunggay, or talbos ng kamote on the side. Mayaman yan sa iron at B vitamins for a healthy blood Puwede ding alugbati dyan sa tabi  o kaya naman kangkong na madahon, to add more variety.
• Ginisang sardinas with sayote or green papaya , upo o patola, depende sa available na gulay sa likod bahay.
• Sabawan para mas marami, good for the whole family.

 Corned beef?

• Corned beef Guisado? If mahal ang sayote o patatas, why not  saba bananas? or our very own kamote na mayaman sa fiber na good for digestion.
• Okay sa corned beef na okoy na mas pinasustansya hatid ng kalabasa, na mayaman sa manilaw nilaw na beta carotene para saiyong bright na paningin.
• Na try mo na ang sinigang na corned beef? Lagyan ng ano mang gulay na meron, konting pang asim, bago ng panlasa para sa pamilya.

Noodles ?

• Lagyan ng itlog at pechay para complete package (Go-Grow-Glow). Why not with wonder malunggay  na mayaman sa ibat ibang bitamina at mineral, pampahaba ng iyong buhay.

With the concern of high sodium content in our canned goods, adding these vegetables somehow dilute the sodium content by  acting as fillers and  increasing serving portions, aside from the added nutritive value  and palatability they give to the dish.

All fruits and vegetables are main sources of vitamins, minerals and other micronutrients that help the body function well. They are also associated  to a healthy immune system to fight against disease-causing viruses and bacteria.

Happy cooking and eating healthy!

(MPC, ARR, NNC RO V)

Infographics by Zam

References: “Watch out for these Nutrition hazards during enhanced community quarantine” UST College of Education Department of Nutrition and Dietetics 2020; “Daily Nutritional Guide Pyramid for Filipino Adults” FNRI DOST- Nutritional Guidelines for Filipino 2000