When somebody asks for an example of healthy food, the first thing that usually pops out of people’s mind is “Salad.” Actually, that’s true! Because most of the ingredients used for salads include fresh fruits and vegetables which are high in vitamins and minerals that our bodies need.
Whether you’re a salad-lover, or just starting and trying out, here are some easy to make salads made from ingredients that can easily be found here in the Philippines.
GREEN MANGO SALAD
They say, you are not a Filipino if you don’t eat this.The Green Mango Salad or more popularly known in the Philippines as ENSALADANG MANGGA has always been a part of every Filipino salu-salo. Because it is easy to make and not too expensive, anyone can make their own ensaladang mangga at home. Here’s an easy recipe that you can follow:
2 medium green mangoes
1 medium onion (kind of your choice- red or white will do)
3 medium tomato
2 Calamansi (optional)
4 tbsp. bagoong alamang
Peel the mangoes and onion, then cut it and the tomatoes into cubes.
You may or may not want to put the juice of calamansi followed by the bagoong
Mix it well together, make sure that they are evenly distributed in your mixing bowl.
You can add some more bagoong and/or calamansi if you like.
Make it a side dish for your fried/ grilled meals.
FIDDLEHEAD FERN SALAD
It’s not as complicated as it sounds. Actually, it’s what we call Pako Salad here in the Philippines. The leafy yet very satisfying salad that is loved by the young and the young at heart. Make your own Pako Salad, no occasion needed!
4-6 cups washed, dried and blanched pako leaves
2 sliced tomatoes
1 sliced red onions
1-2 salted egg
2-3 tbsp vinegar
Salt, pepper, sugar to taste
Put the pako leaves, tomatoes and red onions in bowl and mix.
In a separate bowl, mix vinegar with some salt, a pinch or two of pepper and sugar.
Slowly pour the mixture (2) on the bowl (1).
Top your salad with salted egg for more texture and flavor.
Eat it with or without rice!
ROASTED EGGPLANT SALAD
Want something that can make you full even without rice? Let the eggplant make you full! This recipe will surely help you make a yummy yet healthy treat for yourself or for everyone:
4 large eggplants
2 large tomatoes cut in cubes
1 onion chopped
3-4 tbsp white vinegar
Sugar, salt and black pepper to taste]
Bagoong Alamang (optional)
Grill the eggplants (with skin).
Peel off the skin and mashed it inside to create mushy parts.
Add all the other ingredients.
You can add bagoong for a stronger flavor.
These salads can be treated as side dishes most of the time, but actually, they serve more purpose. It balances the health benefits of the food that you intake. For example, eating fried food can increase your cholesterol levels, but eating some healthy salads will reduce such things.
Eating it alone of course has more noticeable effects. Vegetables are known for their antioxidant properties. It can make you healthy inside and out.
Try out these recipes now and make your healthy eating a happy eating experience.