DEPARTMENT OF AGRICULTURE Regional Field Unit No. 5San Agustin, Pili, Camarines Sur

recipesVegetable-based

JOSE V. DAYAO, DVM, CESO IV RegionalExecutiveDirector DepartmentofAgriculture,Region5

MESSAGE

Vegetables are rich in vitamins and minerals that are essential for our growth and development and over-all health. While dietary supplements and synthetic vitamins abound nowa-days, it is still better to get our vitamins from natural sources. We are offering this recipe brochure to our farm-ers and housewives and the general public to help them pre-pare nutritious and very affordable food for their family.

This brochure gives emphasis to malunggay because the Department of Agriculture is promoting the planting and consumption of malunggay to combat poverty and mal-nutrition. The development of malunggay-based products and its commercialization is likewise promoted by the DA.

Malunggay leaves are very rich in Vitamin A and calcium and contain anti-oxidants that suppress the activities of free radicals which cause cell death.

Agriculture Secretary Arthur C. Yap said, “if co-conut is the tree of life, Malunggay is the miracle plant.”

We hope that through this brochure Bicolanos will develop greater appreciation of the benefits of vegetable - not only on health and wellness but also as a natural and non-expensive means of combating diseases and alleviating malnutrition and poverty.

TABLE OF CONTENTS

How to prepare vegetables to 1 retain their nutrientsGulay na Malunggay 2Tortang Malunggay 2Malunggabi Balls 3 Ginataang Gulay 3Tokwa with Malunggay 4HaMalunggay 4Native Chopsuey 5Ginataang Talbos ng Kamoteng Kahoy 5 at Papaya Pinakbet 6Kulawong Talong 6Ginisang Kalabasa, Sitao at Alugbati 6Kalamares Patola 7Tortang Patola with Cheese 7Patola with Chicken Strips 8Patolang Guisado 8Ginataang Talong 8Ginataang Tahong con IV (Ay-vee) 9Ampalaya pickles 9Squash Croquettes 10Squash Doughnut 10Kangkong Fritters 10Squash Leche Flan 11Squash Maja Blanca 11Banana Chips 11Cassava con Malunggay Nutri-Balls 12Squash Lumpia 12Fresh Lumpia 13Vitamin Chart 15Safety Tips in Preparing Your Food 20

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containnutrientsindifferentpropor-tionstoprotectusfromthe3killerdiseases–Heartdisease,cancerandstroke

Thewayyoupreparevegetablescanaffecttheirnutritionalvalue.Nutri-entlossisfrom¼to½whenwemashandmakeintopureevegetables.

How to prepare vegetables to retain its nutrients

1.Avoidwashingorcuttingvegetablesbeforeyouarereadytousethem. 2.Rinsequicklyratherthansoak. 3.Useasharpknifewhencuttingfreshvegetables.Bruisingvegetables candepletethemofvaluablevitamins. 4.Cutoffonlytheinediblepartsofvegetables.Sometimesthebest nutrientsarefoundintheskinandintheleaves). 5.Avoidpeelingvegetablessuchaspotatoesandbeetsuntilafter cooking. 6.Trysteaming,microwavingorpressure-cookingratherthan boiling,sinceboilingcanleachoutthenutrientsintothewater. 7.Ifyoumustboilvegetables,cookthemonlyuntilcrispandwithonly asmallamountofwater. 8.Usealidtoavoidsteamingawaypreciousvitamins. 9.Avoidcuttingvegetablesupintosmallpieces.Preparethemwholeif possible. 10.Theseguidelinesalsoapplytofrozenandcannedvegetables.

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Vegetables...

Ingredients: 21/3cupgreenmungo, 1/2cupgroundporkboiledandcrushed 1/3cupshrimp,peeledandchopped1cupmalunggayleaves 1/2cupcookingoil1/2tbspiodizedsalt 2pcsegg,beaten1/3 cup onion, chopped finely 1 1/4 garlic, minced1/4tspgroundblackpepper

Procedure: Mixalltheingredients.Blendwell.Makethinpattiesoutofthemixedingredients.Deepfryuntilgoldenbrown.Servewithsauce.

Sauce: 1/4cupvinegar 1/4cupwhitesugar1/2cuphugas-bigas 1/4cuppineapple,ubod,chopped2 tbsp garlic, chopped finely (optional)1/2tspiodizedsalt 1/2tspgroundblackpepper

Procedure: 1.Mixalltheingredientsandblendwell.Boiluntilcooked.

Tortang Malunggay

Gulay na MalunggayIngredients: 2 cups coconut milk 1 cup Tinapa, (deboned)1/2 tbsp garlic (minced) 1/3 cup onion, (chopped)dashiodizedsalt 6cupsMalunggayleaves1 pc green pepper (optional)

Procedure: Boilthekakanggatafor10minutes,includingthetinapa,garlicandonion.Whileboiling,addsalt.Stirconstantly.Addthemalunggayandletitboilfor5minutesmore.Servewhilehot.

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Ingredients: 4clovesgarlic,minced 2pcsonion,sliced3 pcs tomatoes, sliced 1 cup dried anchovies (dilis)1talisitao,cutinto2inches 1/4kilosquash,cutintocubes2pcsampalaya,cutintostrips 4pcs.eggplant,hiniwanangpabilog1 tsp salt 2 pcs coconut (ginata, una at cookingoil ikalawangpiga)10 pcs amaranth (talbos)

Procedure: Sautegarlic,onionandtomatoes.Addtheanchovies.Addthesitao,squash,ampalaya and eggplant. Pour the coconut milk (gata mula sa ikalawang piga).Simmeruntilthevegetablesarecooked.Seasonwithsalt.Addthekulitisandkakanggata.Servewhilehot.(Source: A handbook on “Mga Lutuing Katutubong Gulay” published by PCARRD)

Ginataang Gulay

Ingredients: 1 cup grated Gabi (kinayod) 1 pc egg, beaten ¼cuptomatoes 1½cupbreadcrumbs 2 tbsp sili, pula, (chopped) ½ cup carrots (chopped) ¼ tuna flakes in oil, de lata, ½ cup Tahong, laman, cooked (pinatiktik) (chopped) 2cupscookingoil 1tspiodizedsalt 1cupmalunggayleaves,

Procedure: Mixalltheingredientsandblendwell.Formintoballsbasedondesiredsize.Deepfryuntilgoldenbrown.Servewithsweetandsoursauce.

Malunggabi Balls

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Tokwa with MalunggayIngredients: 3 pcs. tokwa (soya curd), sliced into 2 cups eggplant, sliced crosswisesmallcubes 3tbsponion,sliced1tspgarlic,sliced 1/2cupshrimp,blanchedandpeeled 1tbspjuiceextractedfromshrimpheads 2tbspsoysauce1tbspsalt 1/8tspgroundblackpepper3cupsmalunggayleaves 1tbsplemonjuicecookingoil

Procedure: Frythetokwaandeggplant.Setthemaside.Sautegarlic,onionandshrimp.Pourtheshrimpjuiceandboilfor3minutes.Seasonwithsaltsoysauce,saltandblackpepper.Stirinthemalunggayandcookfor5minutesmore.Pourthe lemon juice. Remove from fire and pour on top of the fried eggplant and tokwa.(Source: “Mga Lutuing Katutubong Gulay” published by PCARRD)

HaMalunggayIngredients: 1 pc white onion, finely chopped 7 cups malunggay leaves1/4kilogroundpork 2pcs.egg1 cup flour saltblackpepper cookingoil

Procedure: Combinealltheingredientsexceptcookingoil.Placea2-3tablespoonfullofthemixtureinasaucerandformitintoburgerpatties.Deepfryincookingoil until golden brown. Remove from fire and place in a strainer to remove excessfat.Servewhilehot.(Source: “Mga Lutuing Katutubong Gulay” published by PCARRD)

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Native ChopsueyIngredients: 1/4kilosquidballs,sliced 1/4kilokikiam,sliced5pcsgarlic,minced 1pconion,sliced2 packets dried shrimp (hibe), 1/2 pcs upo, sliced dipped in water 10 pcs sigarilyas (winged beans), sliced10pcssitao,cutin2inch.length 10pcspechay,cutinsmallpcs1pcscarrot,sliced patis2pcsredorgreenpepper, groundblackpeppercutintostrips cookingoil

Procedure: Frythesquidballsandkikiamforseveralminutes.Setitaside.Sautethegarlic, onion and dried shrimp (hibe). Add the upo, sitao, sigarilyas and cook for five (5) minutes. Put the pechay, carrot and red/green pepper. Add the friedsquidballsandkikiam.Seasonwithpatisandgroundblackpepper.Cookfor10minutesmore.Servewhilehot.

Ingredients: 1/4kilocassavatops 2pcscoconut,ginata4clovesgarlic,minced 1pconion,sliced1pcunripepapaya,slicedthinly

Procedure: Mashthecassavatopsandsqueeze.Setaside.Boilthecoconutmilk.Addgarlic,onionandcassavatops.Afterawhile,addthepapaya,letitboilagainuntil tender. Season according to taste. Remove from fire. Serve while hot.

Ginataang Talbos ngKamoteng Kahoy at Papaya

(Source: A handbook on “Mga Lutu-ing Katutubong Gulay” published by PCARRD)

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Ingredients: 1/8kilopork,slicedthinly 4tbspbagoong1pc.ginger,slicedthinly 2pcs.onion,sliced5pcs.tomatoes,sliced 6pcs.malunggayfruit,sliced1/4kilositao,cutintopcs. 1/4kilosquash,cubed5pcs.eggplant,sliced 10pcs.okra,sliced10gramsalukonorhimbabao 1pc.ampalaya,sliced waterProcedure: Boilthepork.Addtherestoftheingredients.Boilfor10minutes.Servewhilehot.

Pinakbet

Ingredients: 3/4kiloeggplantwhole 1pccoconut,grated1pc.onion,slicedintorings 4clovesgarlic,choppedsalt blackpepper 1cupvinegar

Procedure: Boiltheeggplantandcutintostripsusingyourhands.Grillthegratedcoconutslightlythensqueezeittogetthecoconutmilk.Boilthecoconutmilk,addtheeggplantandtherestoftheingredients.Blendwellandseason according to taste. Remove from fire. Serve while hot.

Kulawong Talong

(Source: A handbook on “Mga Lutuing Katutu-bong Gulay” published by PCARRD)

Ginisang Kalabasa,Sitao, at Alugbati

Ingredients: 1/4kilopork,cubed 4clovesgarlic,chopped1pconion,chopped 2pcs.tomatoes,slicedthinly1/4kilositao,cutinto2inches 1/4pcsquash,cubed1/2cupwater 1talialugbatileaves cookingoilProcedure: Sautetheporkingarlic,onion,andtomatoes.Addthesitaoandsquash.Putalittleamountofwaterandboiluntilthevegetablesaredone.Addthealugbatiandboilforacoupleofminutes.Servewhilehot.

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Kalamares PatolaIngredients: 1 cup flour 1 pc patola, cut thinly1/4kiloshrimp,mediumsize, 3pcs.eggs,beaten (remove the head) cooking oil

Sauce1tbspsugar 4tspsoysauce 2pcs.kalamansi

Procedure: Roll each piece of patola in flour and put a shrimp at the center of each pa-tola.Dipeachpatolainbeatenegg.Deepfryuntilgoldenbrown.Servewithsaucemadeofsugar,soysauceandkalamansi.

Tortang Patola with CheeseIngredients: 1/2 cup flour 1 pc patola, cut thinly3pcs.eggs,beaten 4clovesgarlic,chopped1pc.onionchopped 1/2tspsalt1/8tspblackpepper 4tbspcheese,meltedcookingoil

Procedure: Combinealltheingredientsexceptcheese.Seasonwithsaltandpepper.Put enough amount of the mixture in a saucer and flatten following the shape of the saucer. Deep fry until golden brown. Remove from fire and garnishwithcheese.Servewhilehot.

(Source: A handbook on “Mga Lutu-ing Katutubong Gulay” published by PCARRD)

(Source: A handbook on “Mga Lutu-ing Katutubong Gulay” published by PCARRD)

Patolang GuisadoIngredients: 1 tbsp garlic, chopped finely 1 tbsp onion, sliced1/2cupgroundpork 1/4cuptomatoes,sliced3-4tbsppatis 1kilopatola,cutcrosswise3-4cupwaterorporkbroth 2tbspcookingoil

Procedure: Lightlysautethegroundporkingarlic,onionandtomatoes.Seasonwithpatis.Addthepatolaandcookfor3minutes.Pourintheprokbrothorwa-ter. Simmer for a couple of minutes. Remove from fire and serve hot.

Patola with Chicken StripsIngredients: 2 tsp garlic, chopped 2 tsp onion, finely minced1 kilo patola, cut crosswise 1 pc boiled chicken legs, stipped finely4-5tbsppatis 2-3cupswaterorchickenbroth3tbspcookingoil

Procedure: Sautethestrippedchickeningarlicandonion.Seasonwithpatis.Addthepatolaandcookuntiltender.Pourthechickenbroth.Cookforalittlewhile.Servewhilehot.

Ingredients: 1onion 1cupcoconutcreamsaltandpeppertotaste talong-eggplants

Procedure: Roast eggplants in oven or over gas flame. Peel and chop fine. Peel onions and slice crosswise very fine. Heat oil in pan, add onions and fry until translucent.Addeggplants,stirforacoupleofminutes.Seasonwithsaltandpepper.Removefromheat,addcoconutcream,letsitforseveralmin-utes to develop the flavours.

Ginataang Talong

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Ginataang Tahongcon IV (ay-vee)

Ingredients: 4clovesgarlic,chopped 1pconion,sliced2pcs.tomatoes,slicedthinly 1cupsitao,cutinto2inches1/2pcsquash,cubed 3cupssigarilyas,sliced1cupkangkongleaves 1cupalugbatileaves1/2cupamaranthleaves,cutintostrips 1kilotahong,blanched11/2cupcoconutmilk cookingoil

Procedure: Sautethegarlic,onionandtomatoes.Addthesitaoandsquashandsigari-lyas.Boiluntilthevegetablesarehalfcooked.Addkangkong,alugbatiandkulitis.Cookforawhile.Putthetahongandthecoconutmilk.Boiluntilthecoconutmilkisdone.Seasonwithsaltaccordingtotaste.Servewhilehot.(Source: A handbook on “Mga Lutuing Katutubong Gulay” published by PCARRD)

Ingredients: 2cupsampalaya BrineSolution 1Tgarlic 1cupwater 1Tginger 1½tbspsalt ½cupcarrots 4pcspepper PicklingSolution ¼cuppineapplejuice ½cupvinegar Pineappletidbits ½cupsugar ½tsp.Salt Procedure: Prepare/slicetheampalayaaccordingtodesiredcuts.Treattheampalaya withbrinesolutionfor30mins.Washthoroughlywithrunningwater,drain. Preparethespicesandthepicklingsolution.Arrangevegetableandspices insidejarsshowingalltheircolors.Pourthepicklingsolutionintothejars. Coverthejarswithrubberizedcap.Pasteurize.Sealthecovercompletely. Store.

Ampalaya Pickles

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Ingredients: 1cupgratedsquash 1packporkorchickenpowder 1bigchoppedonion 1tbsp.Choppedgarlic 1 tsp. Black pepper celery or kenchay (optional) 1 pc. egg ¼-1/2 cup flour Salttotaste Oilforfrying

Procedure: Mixalltheingredientsuntilwellblended.Formintopatties,balls, orwrapinlumpia.Serve.

Ingredients: 1Cboiledsquash ¼cupevaporatedmilk 3pcs.Eggyolk 1tsp.Vanilla 1cupsugar 4tbsp.Margarine 4-5 cup flour 1 tbsp. Baking powder

Procedure: Creambutteruntilsoft.Addsugaralternativelywiththeeggs. Add milk, vanilla and squash then mix very well. Add flour and baking powder and knead slightly. Pour in flowed board and flatten with the useofarollingpin.Cutthruadoughnutcutter.Fryuntilgoldenbrown.

Squash Croquettes

Squash Doughnut

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Raw Material: KangkongleavesIngredients: 1pcegg1tspbagoongfresh¼tspblackpepper½ cup flour or cornstarch½cupwater ½tsp.Garlicpowder

Procedure: Mixalltheingredientsthoroughly.Dipkangkongleavesinthemixturethenfryuntilgoldenbrown.Servewhilehot.

Kangkong Fritters

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Squash Leche FlanIngredients: 1cancondensedmilk 4pcs.eggs1 tsp. vanilla 2 cups squash (mashed)sugartotaste

Procedure: Caramelized sugar directly in the leche flan molder. Beat the eggs slightly andstrain.Addsugar,milkandvanilla,stiruntildissolved.Addthemashedsquash and mix it thoroughly. Pour in individual leche flan molder. Steam.Inserttoothpickatcenter,ifitcomesout,cleanmixtureisdone.Letitcoolandunmold.

Squash Maja BlancaIngredients: 2cupsmashedsquash 2cupscornstarch7cupscoconutmilk 2cupssugar1tsp.vanilla 1cansweetcorn1canevaporatedmilk

Procedure: Dissolvecornstarchincoconutmilk.Addtherestoftheingredients.Cookuntilthick.Stirconstantly.Spreadongreasedbakingpanormolder.Letitcoolandserve.

Ingredients: Unripe banana (saba) 1 cup sugar4tbsp.salt 5cupswateroilforfryingProcedure: Washandpeelgreenmaturedbanana.Sliceintochips,soakinsyrupfor8 minutes. Drain. Wipe to remove excess liquid by spreading it on filter sheets.Fryincookingoilheatedto200degreescelsiusfor3-5minutes.Letitcool.Dustwithcheesepowderoronionpowder.Packincontainer.

Banana Chips

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Squash LumpiaIngredients: 4clovesgarlic,chopped 1pconionsliced1/3cupgroundpork 1/4kilosquash,slicedlengthwise1/2tspsalt thinly1/4 tsp black pepper 4 pcs. oregano leaves, finely minced20pcs.lumpiawrapper cookingoil

Procedure: Sautethegroundporkandsquashingarlicandonion.Stirintheoreganoleavesandcookforacoupleofminutes.Turnofftheheatandcoolforafewminutes.Separatethelumpiawrappers.Place1tbsp.ofthemixedingredientsatthecenterofeachwrapperandroll,foldingthesidesinward.Repeat until all the wrappers are filled. Deep fry until golden brown. Serve withvinegar-garlicsauce.

Cassava con Malunggay nutri-ballsIngredients:

11/2kilocassava,grated 1/4cupalamang1pcegg,beaten 5clovesgarlic,chopped1pconion,chopped 1tbspblackpepper1pcoreganoleaf,chopped 1cupmalunggayleaves1cupbreadcrumbs cookingoil

Procedure: Combinealltheingredientsexceptcookingoil.Putenoughamountofthemixture in a saucer and flatten following the shape of the saucer. Deep fryuntilgoldenbrown.Servewithsaucemadeofvinegar,onionandhotpepper.

(Source: A handbook on “Mga Lutu-ing Katutubong Gulay” published by PCARRD)

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Ingredients: 12 lumpia (spring roll) wrappers 150 g. of ground or finely minced pork100g.ofgreenbeans,sliceddiagonallyintosmallpieces1 carrot, cut into small cubes (or julienned)1/2 head of native cabbage (similar to the napa variety in the west)1/4 c. sweet-blend margarine (or vegetable cooking oil)3sweetpotatoes1tbsp.ofmincedgarlic 1onion,chopped1tsp.ofsesameseeds saltandpepper

Procedure: With a vegetable peeler, peel the sweet potatoes. Cut into 1/2″ x 1/2″ cubesandsoakincoldwatertopreventdiscoloration. Heatalargeskilletorwok.Meltthesweet-blendmargarine.Whenhot,lightlyfrythesweetpotatocubesuntiltheedgesstarttobrown.Withaslot-tedspoon,removetoaplate.Reheattheremainingoilandsautethegarlicuntilfragrant.Addtheonionsandcookuntilsoft.Addthegroundpork.Cookuntilnolongerpink.Addtherestofthevegetablesandthesesameseeds.Seasonwithsaltandpepper.Cookovermediumheat,stirring.Thewaterfromthevegetableswillbeenoughtocookeverything.Afewsecondsbeforethevegetablesaredone,stirinthesweetpotatoesandcookuntilheatedthrough.Turnofftheheatandcoolforafewminutes. Separate the lumpia (spring roll) wrappers. Place 2-3 tbsp. of vegetables atthecenterofeachwrapperandroll,foldingthesidesinward.Repeatuntilall the wrappers are filled. Serve with soy-garlic sauce.

For the soy-garlic sauce: Ingredients:1/4cupofdarksoysauce 1tbp.mincedfreshgarlic1-1/2cupsofwater 2tbsp.ofcornstarch3tbsp.ofsugar

Procedure: Off the fire, mix all the ingredients together in a small saucepan. Stir untilboththesugarandcornstarcharecompletelydissolved.Theliquidwillappearcloudy.Cookovermediumheat,stirringoften.Whenitreachestheboilingpoint,thecloudinesswillstarttodisappearandtheliquidwillstarttobecomeclear.DONOTSTOPSTIRRING.Afterabout30seconds,themixture will be thick and clear. Turn off the fire. Let sauce stand covered for 5 minutes to let the garlic develop its flavor. Uncover and stir. Serve with “ubod”.

Fresh Lumpia

MalunggayleavesareveryrichinVita-minAandcalcium.

Ahundredgramsofedibleleaves contain water (75g),

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Nutrition Facts

protein (6.7g), fat (1.7g), carbohydrates (13.4g), ash (2.3g), fiber (0.9g), vitamin A (11300 IU), vitamin B1 (0.06 mg), vitamin B2 (0.05 mg), niacin (0.8 mg), vitamin C (220 mg), Ca (440 mg), P (70 mg), and Fe (7 mg). The energy value is 385kJ/100g. (source: Indigenous VegetablesbookletpublishedbytheDepartmentofAgricultureBureau of Plant Industry (BPI)).

Vitamins are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize

vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Syn-thetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source.

Nutrient / Daily Amount Needed

Vitamin A

10,000 IU/day (plant-derived) for adult males.8,000 for adult females - 12,000 if lactating.4,000 for children ages 1-35,000 for children ages 4-67,000 for children ages 7-10

Fruit Sources: tomatoes, peaches, watermelon, kiwi, oranges, avocado

Vegetable Sources: Malunggay, sweet potato, carrots, spinach, broccoli, squash, peas, asparagus, green pepper, cassava leaves, alugbati, pechay, saluyot

Vitamin B1 (Thiamine)

1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating.

Children need .6 to .9 mg of B1/thiamine per day.

Fruit Sources: Watermelon avocado Vegetable Sources: Malung-gay, peas, camote tops, saluyot, sigarilyas, sitao

Importance

Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.

Deficiency can cause night blind-ness, dry skin, poor bone growth, and weak tooth enamel.

Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.

Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohy-drates into energy. It is also essen-tial for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

Note: Most fruits and vegetables are not a significant source of thia-mine.

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Nutrient / Daily Amount Needed

Vitamin B2 (Riboflavin)

1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating.

Children need .6 to .9 mg of B2/riboflavin per day.

Fruit Sources: Kiwi, avocadoVegetable Sources: Malunggay,kangkong, pechay, pako, saluyot,sitao

Vitamin B3 (Niacin)

16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactat-ing.

Children need 9 - 16 mg of niacin per day.

Fruit Sources: Peaches, tomatoes, bananas, kiwi, watermelon, avocado

Vegetable Sources: Corn, malung-gay, squash, , peas, potatoes, mush-room, sweet potato, broccoli, carrots, green pepper, kangkong, pako, saluyot, pepper, sitao

Vitamin B5 (Pantothenic Acid)

Importance

Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbo-hydrates.

Note: Most fruits and veg-etables are not a significant source of riboflavin.

Niacin assists in the function-ing of the digestive system, skin, and nerves. It is also important for the conversion

Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

5 mg for adults and 6 - 7 mg for wom-en who are pregnant or lactating.

Children need 2 - 4 mg of niacin per

day.

Fruit Sources: oranges, banana, avocadoVegetable Sources: sweet potato, potatoes, corn, lima beans, squash, mushroom, broccoli, cauliflower, carrots 16

Nutrient / Daily Amount Needed

Importance

B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the forma-tion of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, con-fusion, irritability and convulsions.

Vitamin B6 (Pryidoxine)

1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating.

Children need between .6 to 1.3 mg.

Fruit Sources: bananas, watermelonVegetable Sources: avocado, peas, potatoes, carrots

Folate and folic acid are both forms of B9. Folate occurs natu-rally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs fo-late to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintain-ing normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and develop-ment of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during

Vitamin B9 (Folate/Folic Acid)

At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.

Children need between 150 to 300 mcg per day.

Fruit Sources: kiwi, blackber-ries, tomatoes, strawberry, melon,

oranges, banana

Vegetable Sources: carrots, green pepper, onions, potatoes, kale, sweet potato, corn, squash, broccoli, spinach, peas, avocado, asparagus, lima beans.peanut, sunflower seeds, cashew,

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Nutrient / Daily Amount Needed

Importance

Vitamin CVitamin C is one of the most im-portant of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an ef-fective antiviral agent.

60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating.

Children need between 45 and 50 mg

Fruit Sources: Avocado, kiwi, strawberry, orange, black berries, melon, watermelon, tomatoes, lime, peach, bananas, apples, lemon, grapes

Vegetable Sources: Malunggay, asparagus, broccoli, carrots, cauli-flower, corn, cucumber, green pep-per, lima beans, mushroom, onion,

Vitamin D is known as the “sun-shine vitamin” since it is manu-factured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body’s require-ment of vitamin D. This means that we don’t need to obtain vi-tamin D from our diet unless we get very little sunlight – usually not a problem for children.

5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg.

Children need about 5 mg/day.

Vegetable Sources: mushroom

Vitamin D

Like the other B vitamins, vita-min B12 is important for me-tabolism. It helps in the forma-tion of red blood cells and in the maintenance of the central nervous system.

Vitamin B12

2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating.

Children need .9 - 2.4 mcg per day.

Sources:available only from fish, poultry, meat or dairy sources in food.

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Nutrient / Daily Amount Needed

Importance

Vitamin E

30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)

Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vi-tamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

Fruit Sources: bananas, apple, kiwi, peanuts

Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Vitamin K

70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females.

Children need about half the amount, depending on age.

Sources: Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli. Can be found also in nuts and cashew.

Source: Dr. J. D. Decuypere’s Nutrient Chartshealth alterntives 2000.com

Vitamin D is known as the “sun-shine vitamin” since it is manu-factured by the body after be-ing exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body’s requirement of vitamin D. This means that we don’t need to obtain vitamin D from our diet unless we get

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-- Always wash your hands with soap and water prior to washing your food.

-- Wash each item under running water (not in a container or sink filled with water).

-- Remember to wash the uten-sils, dishes, bowls, cutting boards and countertops with hot, soapy water after you are finished pre-paring each individual food item.

-- Wipe down the surfaces in your kitchen with paper towels. If you decide to use a cloth towel instead, be sure to put it through a hot wash cycle in the washing machine before using it again.

-- It is very important to separate raw meat, poultry and seafood from other foods in your shopping cart and refrigerator. Also, under no circumstances should you ever place cooked food on a plate that once contained raw meat, poultry and seafood.

SAFETY TIPS IN PREPARING YOUR FOOD

-- If possible, use two differ-ent cutting boards: one for fresh produce and another for meat, poultry and seafood. When cut-ting food items, use a clean cut-ting surface and utensils. Do not let the food item or utensils come in contact with other raw foods.

-- Be sure to cook your food to safe temperatures. Use a clean food thermometer in order to measure the internal temperature of meat, poultry and other foods in order to make sure they have a safe internal temperature.

-- Always refrigerate fresh food items promptly.

-- Thaw food in the refrigerator, under cold water or in the micro-wave oven. Foods should never be thawed at room temperature.

-- Divide your leftovers into shal-low containers so that they can be cooled quickly in the refrigerator.

-- Always wash your hands with soap and water after preparing food.

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Preparedby

Regional Agriculture and Fisheries Information DivisionDEPARTMENTOFAGRICULTURERFU5

SanAgustin,Pili,CamarinesSur

Graphics design and lay-out : Lovella P. GuarinEditor: Emily B. Bordado

Photographer: Jun D. Collantes