A good dinner is never complete without fresh green salad. Here is my version of a simple green salad that is cheap but complete. It takes approximately 15 minutes to prepare:

Ingredients:

6 cups torn pieces of iceberg and/or romaine lettuce
2 small tomatoes, cored and cut into wedges
1 medium-size cucumber, peeled and sliced
1 medium-size sweet green pepper, cut into rings
4 ounces feta cheese, crumbled
for the dressing:
2/3 cup olive oil
3 tablespoon red wine vinegar
1 teaspoon dried oregano
½ teaspoon salt
½ teaspoon ground pepper

Just follow this simple procedure:

Toss together lettuce, tomatoes and cucumber in a serving bowl. Top with green pepper rings and feta cheese. Set aside. Whisk together all the ingredients for the salad dressing. When ready to serve, toss salad with the dressing. Makes 6 to 8 servings.

Nutrient Value per serving:

Ingredients:

4 ounces rice stick noodles (about ¼ inch wide)
3 green onions leaves, white parts thinly sliced diagonally
5 cups chicken stock or broth
1 cup water
1 piece fresh ginger (about 3 inches), peeled and thinly sliced
2 cups shredded skinless chicken meat
1 teaspoon hoisin sauce
pinch red pepper, crushed

For garnish: fresh herbs such as basil, cilantro and mint
lime wedges
tops of the green onion leaves

In a saucepan, heat water over high heat until boiling. Remove from heat and add noodles, stirring to separate. Let stand 3 to 6 minutes or until tender noodles are tender. (Or just follow directions according to label). Drain.

In another saucepan, combine broth or chicken stock with onion leaves thinly sliced diagonally, water, ginger, hoisin sauce and crushed red pepper. Heat to boiling over high heat and reduce heat to low, cover and simmer 10 minutes. Discard ginger if you like, add noodles and chicken meat. Heat to boiling over high heat then reduce to low heat and simmer for another 5 minutes.

Ladle to soup bowls. Serve with fresh herbs, lime wedges to squeeze over soup, and green onion tops.

Nutritional value per serving:

275 calories, 24 g proteins, 25 g carbohydrates, 8 g total fat (2 g saturated), 0 g fiber, 60 mg cholesterol

This vegetable popularly known as “Saluyot” is a favorite vegetable of the Ilocanos. Saluyot thrives almost anywhere in the Philippines, requires little care in cultivation, and can be grown year-round. This green, leafy vegetable  is rich in beta-carotene for good eyesight, iron for healthy red blood cells, calcium for strong bones and teeth, and vitamin C for smooth, clear skin, strong immune cells, and fast wound-healing. Vitamins A, C and E present in Saluyot “sponge-up” free radicals, scooping them up before they can commit cellular sabotage.

Saluyot can be prepared into dishes like dinengdeng of the Ilocano, bulanglang, or sauteed with bamboo shoots or dried beans.  It can be steamed and pureed, mixed with chicken, or prepared into soup like how the Japanese prepare it as molohiya.

One-half cup cooked saluyot leaves contains:

1.3g protein, 0.3g fat, 3.1g carbohydrates, 0.4g fiber, 87.3mg calcium, 22.5mg phosphorous, 1334Aug AY-carotene or 222Aug Retinol Equivalent(vitamin A), 1.0mg iron, 0.02mg thiamin, 0.04mg riboflavin, 0.3mg niacin, and 10mg Ascorbic Acid or vitamin C.  Saluyot has an antioxidant activity of 77% or Au-tocopherol equivalent (vitamin E) of 48.9.

The red and sweet bitter melon pith is a popular ingredient in some special Southeast Asian style salad. The flesh is crunchy and watery in texture similar to a cucumber, chayote or green bell pepper. The skin is tender and edible. The fruit is often eaten at its best when it is green and unripe. It may be eaten when it has ripened but it becomes bitter and mushy.

Bitter melon comes in a variety of shapes and sizes. Some maybe oblong with tapered ends and paler green color like those found in China.  The bitter melon typical of India has a narrower shape with pointed ends, and a surface covered with jagged, triangular “teeth” and ridges. The color may vary from green to white. This may be served individually as stuffed vegetables.

The bitter taste of the bitter melon can be moderated by salting and then washing the cut melon before use. Or it may be cut according to desired size and can be soaked in tap water minutes before it is cooked. The bitter flavor is typically used in Chinese cooking by stir frying and served with oyster sauce.  In Indian cooking, it is often fried and then stuffed with other spicy ingredients. In Indonesia, bitter melon is prepared in various dishes like stir fry, cooked in coconut milk or steamed. In Vietnam, it is cut in slices and served raw and eaten with dried meat floss. It is served stuffed with ground pork.

In the Philippines, bitter gourd or bitter melon is popularly known as the ampalaya. It is often stir-fried with ground beef and oyster sauce, or with eggs and diced tomatoes.  A very popular dish from the Ilocos region of the Philippines, pinakbet, consists mainly of bitter melons, eggplants, okra, string beans, tomatoes, lima beans and other various regional vegetables stewed with fish sauce. The young shoots and leaves may be eaten as greens.

Ingredients:

2     bunches misua
1     onion, sliced
3     cloves garlic, minced
2     tablespoons, ginger, chopped
3     cups vegetable soup stock
2     pieces sayote, julienned
2     tablespoons peanut oil
1     teaspoon salt
1     teaspoon fresh ground black pepper

In a warm skillet, saute garlic in oil, add onion and ginger, fry until onions are translucent. Add the vegetable soup stock. Add salt and freshly ground pepper.  Bring to a boil. Drop in the sayote and cook until tender. Add the misua and stir so that the noodles will not stick. Remove from heat. Let stand for about 3 minutes, then serve while still hot.  Serves 4.

Chayote or sayote is a green, papaya shaped vegetable, a bit hairy and belongs to the gourd family, just like cucumber, watermelon and pumpkin.  The cucurbit is also known as chayote or sechium edule. Some look like a pear-shaped squash with delicate green or white ridged skin.  It has a single large seed that can be easily removed with a spoon.  The moist flesh tastes like a cross between an apple and a cucumber.

Use chayote in cooking as you would zuchini or other summer squash. The skin is edible. Sayote can be stored in the refrigerator in a plastic bag for up to 2 weeks.

Ingredients:

2     containers 10 oz fresh brussels sprouts
3     tablespoons unsalted butter
1/4 cup slivered almonds
1     red pepper, julienned
1     teaspoon grated lemon zest
1     tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper, ground

In a skillet, simmer sprouts in just enough water. Cook for 8 minutes until crisp-tender. Drain and set aside. In the same skillet, melt butter. Add almonds and red pepper. Stir fry for 2 minutes until lightly brown. Add sprouts, gently stirring until hot. Remove from heat. Stir in zest, juice, salt and pepper.

Makes 8 servings.

Nutrients values per serving:

97 calories, 3 g protein, 8 g carbohydrates, 7 g fat, 12 mg cholesterol and 152 mg sodium

Tofu is made by coagulating soy milk, and then pressing the curds formed into blocks. Tofu, on its own has a very little flavor or smell, so it can be used either in savory or sweet dishes, it can be seasoned or marinated, depending on the dish requirements.

Tofu is low in calories and has no saturated fat. It contains beneficial amounts of iron, especially needed by women of child bearing age and those in the premenopausal stage.  Depending on the production and the kind of coagulant used in producing the tofu, it may contain high amounts of calcium which is very important to bone development and maintenance. Tofu has significant contents of magnesium which is important to athletes. Tofu, also contains soy isoflavones, which duplicates natural human estrogens and may have a variety of beneficial and harmful effects, depending on quantities consumed.

There is a wide variety of tofu available in both Western and Eastern markets. Tofu production are classified into two categories. It is either the fresh tofu which is made directly from soy milk and the processed tofu, which is produced from fresh tofu.

Fresh tofu are produced into three different varieties: The soft/silken tofu which is also known as “soft tofu” or “smooth tofu.” In Japan, it is called the “silk-filtered tofu” and the Koreans call it “pure tofu”. Another variety of soft tofu is called the tofu brain. It is often eaten as dessert, because of its very soft texture, it could not be eaten with chopsticks and instead a teaspoon is used.

The Asian firm tofu also known as “cotton tofu” in Japan still contains a great amount of moisture. It has the firmness of raw meat but springs back readily when pressed. The texture of the inside of this tofu is similar to that of a custard. The skin of this firm tofu is more resilient to damage than the inside.

The Western firm/dried tofu is extra firm with the least amount of moisture. It has the firmness of fully cooked meat and a rubbery feel. When sliced thinly, this kind of tofu can be crumbled easily. Western firm tofu is milled and molded after the pressing and formed flat and sliced into long strips with a cross section. It resembles loose cooked noodles and can be served cold for stir-fried.

There is a need to preserve the fresh tofu, thus the tofu had to be processed in different ways to achieve unique textures and flavors. One method used in preserving fresh tofu is fermentation. A classic example of fermented tofu is the pickled tofu. It is cubed tofu that have been allowed to fully air-dry under hay and slowly fermented from aerial bacteria. It is then soaked in salt water, Chinese wine, vinegar and minced chillies or in a unique mixture of whole rice, bean paste, and soybeans.

Another fermented tofu is the stinky tofu. It is a soft tofu that has been fermented in vegetable and fish brine. The blocks of tofu smell strongly of certain pungent cheeses and are described by many as rotten and fecal. This tofu is fried to a crisp, usually served with soy sauce, sweet sauce and/or hot sauce.

The flavored tofu was innovated to preserve the fresh tofu. Sugar, fruit acids, and flavorants are mixed directly into curdling soy milk while the tofu is being produced. The product is what we call the sweet dessert tofus which include the peanut tofu, almond tofu, mango tofu, coconut tofu. These sweet tofus have the texture of silken tofu and are served cold.

Another famous flavored tofu is the Savory Egg Tofu often called the “Japan Bean Curd”. Whole beaten eggs are filtered and incorporated into the soy milk before the coagulant is added. The infusion of egg makes the tofu to have a fuller texture and flavor than a silken tofu.

Frying is the easiest method of preserving fresh tofu. All forms of tofus could be fried, except for the softest tofu. Thin and soft varieties are deep fried in oil until they are light and crispy. Asian firm tofus and dry tofu can be cut into bite-sized cubes or triangles and deep fried until golden and crisp. This maybe served with sauces or maybe cooked longer in sauce. This is also best added to hot pot dishes.

Frying, as a method of cooking tofu is my favorite.  Fried tofu is very versatile. I have been adventurous and experimental especially with sauces and side dishes.  My favorite vegetables complement the tasty tofu. It could be served with a wide variety of other foods. I have to remind you though,  be choosy with your choice of cooking oil.

Ingredients:

1 cup homemade chicken stock
1 cup water
1 onion, thinly sliced
2 1/2 cups fresh broccoli, chopped
1 teaspoon salt
4 cups milk
4 tablespoons instant mashed potato powder
3 tablespoons butter
pinch of ground pepper
pinch of nutmeg

Procedure:

In a soup pot, heat the stock and water over medium heat. Add the onion, broccoli, and salt and cook for 10 minutes, or until tender. Puree half of the vegetables with half of the liquid in a blender or processor until smooth, then repeat with the other half. Be sure to vent the steam.

Heat the milk in a large saucepan until bubbles form on the edges. Stir in the mashed potato powder, butter and nutmeg and simmer for 3 minutes. Stir in the pureed broccoli and onion. Adjust seasoning according to taste.

Ladle into individual soup bowls. This soup recipe keeps well overnight and can be frozen. Serves 4 to 6. It is best served hot. It could also be served cold, depending on the preference.

Pour 6 to 8 cups of different dried beans into a large mixing bowl. Mix it up. Measure 2 cups into each of a 2 pint size canning jars. Copy the following recipe into an index card. Fold it in half to create gift tags. Punch a hole in the card, slip a ribbon through the hole, and tie it around the lid with a big bow.

Multi Beans Soup Recipe

2 cups dried beans
10 cups water or stock
4 cloves garlic, crushed
2 pieces carrots, diced
2 cups tomatoes, minced
2 cups onions, chopped
1 piece green pepper, diced
1 teaspoon chilli powder
1/4 cup lime juice
1 teaspoon parsley
salt to taste

Soak the beans in water overnight. Drain and place them in a soup pot with r crushed garlic cloves and 10 cups of water or stock. Bring to a boil, then simmer for 1 1/2 hours. Add the diced carrrots and simmer for 1 more hour. Add the minced tomatoes, chopped onions, diced green pepper, parsley, lime juice and chilli powder. Simmer for another 3 hours and season with salt.