Pinakbet Ilocano Recipe ( Mixed Vegetable )

Pinakbet Ilocano Recipe ( Mixed Vegetable )
Pinakbet Ilocano Recipe

Pinakbet Ingredients
1/4 lb pork ribs; sliced or cut in pieces
1 onion; sliced
1 tomato; sliced
2 cups squash; cut in chunks
3 string beans (sitaw), cut in 2 inches long
1 eggplant; sliced
1 ampalaya; sliced
4-5 okras
2-3 cups water
Bagoong sauce

Pinakbet Cooking Procedures:
*In a pot, sauté pork ribs and season with bagoong sauce.
*Add water and then boil until meat is tender.
*Season with bagoong sauce in reference to your taste.
*Add all the vegetables including the onion.
*Simmer until all vegetables are cooked. Serve hot!

Cooking Tip:
You can use any pork meat but I prefer the one with bones beacause bone adds flavor to the dish.

6 Reasons to Eat More Squash
Pinakbet Ilocano Recipe ( Mixed Vegetable )
1. Get your vitamins
Winter squash is rich in the beta carotene our bodies use to make vitamin A‘important for vision, bone growth and reproduction. The amount of beta carotene varies with the colour intensity of a squash’s flesh: Half a cup (125 mL) of butternut contains 4,684 micrograms (mcg). Half a cup of light-coloured spaghetti squash has just 45 mcg’but don’t ignore this one: It has double the amount of omega-3 fatty acids found in butternut.

2. Prevent cancer cell growth
While normal cells ‘listen’ to other cells around them, cancer cells are blocked from communicating and act autonomously. Studies at the Cancer Research Center of Hawaii show that cell communication allows the transfer of growth-inhibiting signals from normal to abnormal cells. Beta carotene and other carotenoids can turn on a gene that encourages this communication, helping to prevent the growth of cancerous cells.

3. Avoid cataracts
Pumpkins’also part of the squash family’are especially rich in the pigments lutein and zeaxanthin. A 2008 study followed more than 35,000 women for an average of 10 years. Those with the highest amounts of these two pigments in their diet (6,716 mcg per day) had an 18 percent lower risk of cataracts compared to those with the lowest (1,177 mcg per day). One cup (250 mL) of cooked pumpkin has 2,484 mcg.

4. Cut risk of gallstones
Elevated levels of triglycerides (the most common form of body fat) and decreased levels of HDL (‘good’) cholesterol may increase your risk of gallstones. A diet rich in magnesium helps reduce this risk, according to a recent U.S. study. One cup (250 mL) of acorn squash has roughly 28 percent of the recommended dietary allowance (RDA) of this mineral.

5. Control blood pressure
Getting more potassium may lower the risk of developing high blood pressure, and decrease blood pressure in people who already have it. Winter squash is a rich source: One cup (250 mL) of hubbard squash, for instance, provides about 16 percent of what you need each day.

6. Load up on protein
Baked pumpkin seeds, or pepitas, make a nutritious snack. One ounce (30 g) has seven grams of protein’almost as much as an equal serving of peanuts’and provides four milligrams of iron, more than 20 percent of the RDA. (But watch the calories: There are 148 per ounce.)

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