Ginataang Dilis with taro leaves (Anchovies in Coconut Milk)
½ kilo fresh small anchovies (dilis)
1½ cups grated young coconut
1 medium sized onion, minced
1/2 tsp. MSG or vetsin (optional)
3 cloves minced garlic
1 Tbsp. ginger, minced
3 to 4 green finger chili pepper (siling haba)
2 Tbsp. salt
5 to 6 large wilted taro root leaves or gabi leaves
1 cup thick coconut milk (1st extract)
1 cup thin coconut milk (2nd extract)
*How to cook Ginataang Dilis with taro leaves
*Cut off dilis head. Wash and drain.
Combine dilis, grated young coconut, onion, garlic, ginger and *green pepper (mince or slice pepper if you want it a hot and spicy dish).
*Season with salt and MSG.( optional )
Wrap 2-3 tablespoons mixture in taro leaves. Form into squares or rectangles.
Tie with a string.
*Arrange wrapped mixture in a pan, pour in thin coconut milk.
*Cover and let boil for a while then lower heat and simmer until cream is reduced into half.
*Add the thick coconut milk. Simmer again until thickens and oil comes out.
Then, it is ready to serve with rice.
Health benefits of Taro
Taro or dasheen corms possess more calories than potatoes. 100 grams of root provides 112 calories. Their calorie value chiefly comes from complex carbohydrates, amylose and amylopectin. Nonetheless, the roots are very low in fats and protein than in cereals and pulses. Their protein levels can be comparable to that of other tropical food sources like yam, cassava, potato, plantain, etc.
The corms, however, are free from gluten protein. They carry high-quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals, and vitamins.
Taro is one of the finest sources dietary fibers; 100 g flesh provides 4.1 g or 11% of daily-requirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food help gradual rise in blood sugar levels.
Yellow-fleshed roots and young, tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin A. Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps protect from lung and oral cavity cancers.
It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.
Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.