High-Fiber Food Recipes
HIGH FIBER FOOD RECIPES
(This recipes is also good for people on diets)
HIGH FIBER GULAMAN DELIGHT
Ingredients:
1 bar gulaman
2 cups water
2 teaspoons honey or molasses
Or 3 tablespoons brown sugar
½ cup fruit juice
1 ripe medium-size mango, grated
½ cup pineapple tidbits
Procedure:
Boil gulaman in water until dissolved. Remove from fire. Add honey and fruit juice. Strain as mixture is poured into molder. Drop grated mango and tidbits. Let gel. Chill until firm.
HIGH-FIBER POTATO-EGG OMELET
Ingredients:
½ kilo potatoes, boiled, peeled, diced
1 cup vegetable oil, for deep frying
½ piece medium-size red pepper, chopped
½ piece medium-size onion, chopped
1 gloved garlic, minced
3 medium-size eggs, well-beaten
¼ cup blanched maluggay leaves, drained, chopped
Salt to taste
Cucumber, sliced (as needed)
Tomatoes, sliced (as needed)
Procedure:
Mix all ingredients well. Fry in individual serving or as an whole to be cut later. Eat with tomato and cucumber slices.
Good for 6 persons. 1 slices per serving.
HIGH-FIBER SAUTEED MONGO BEANS
Ingredients:
2 cups mongo beans, cooked
1 cup tokwa, cut into medium strips, fried
1 cup ampalaya tops
1 tablespoon vegetable oil
1 tablespoon garlic, crushed
1 onion, sliced
½ cup tomatoes, chopped finely
2 cups hugas bigas
Salt to taste
Procedure:
Sauté garlic, onion, and tomatoes. Add boiled mongo beans and hugas bigas. Boil for 3 minutes. Stir while cooking. Add tokwa and ampalaya tops. Season with salt. Cook for another 3 minutes. Serve hot.
Good for 6 persons. ½ to ¾ cup per serving.
HIGH-FIBER TOKWA ADOBO
Ingredients:
¾ kilo tokwa, sliced
¼ cup lemon juice
1 bay leaf
2 tablespoons soy sauce
1 tablespoon vegetable oil
1 tablespoon cream of mushroom powder
Salt to taste
Onion leaves, chopped
1 clove medium-size garlic
Procedure:
Marinate tokwa in lemon juice, garlic, bay leaf, salt, cream of mushroom and soy sauce for 30 minutes. Then, simmer for 4 minutes. (Don’t simmer if marinated overnight). Fry tokwa for desired browning. Sprinkle generously with chopped onion leaves. Serve hot.
Good for 6 persons. 1 to 2 slice per serving.
The BEST time to eat this food is when your family is ready to eat.
