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From our beloved music “Bahay Kubo” we discover a listing of vegatables and fruits that so usually populate Filipino gardens and backyards. The music lists elements starting from radishes to squash, string beans to tomatoes, garlic, onions, and ginger! It’s a testomony to how a lot Filipinos love our greens — and the way artistic we will get whereas utilizing them. Among the many crops listed in Bahay Kubo is upo — or bottle gourd, in English. This large, inexperienced vegetable is a favourite within the kitchen for its straightforward use, adaptable nature, and delicate but considerably candy style. However have you ever but to seek out the upo recipe that’s best for you? Look no additional; as we speak, we’re itemizing 4 of the preferred upo recipes that you simply and your loved ones are certain to like!
What’s upo? And what are its well being advantages?
Earlier than you get began in your upo recipe of selection, it’s a good suggestion to grasp what precisely upo is. Upo is recognizable underneath totally different names, like bottle gourd, lengthy melon, and opo squash. However the “correct” title of this vegetable is definitely calabash! Inexperienced, spherical, and so lengthy it will probably truly stretch as much as a meter lengthy, calabash has been round for fairly a while. The truth is, the earliest proof of it exists a while in 8000 – 9000 B.P. from China and Japan!
Certainly, individuals have been utilizing and consuming upo for hundreds of years. A part of why, after all, are the totally different well being advantages that stem from this ingredient! For one, upo helps in bettering digestion, being wealthy in each soluble and insoluble fiber. Being extraordinarily low-calorie, it additionally aids in weight discount, and its excessive potassium content material makes it excellent for the wholesome coronary heart. With excessive ranges of zinc as effectively, your coronary heart is additional protected against injury and prevents coronary artery illness!
What upo recipes ought to I begin with?
You possibly can positively discover any upo recipe that may fit your desire relying on the way you’re feeling for the day. If you need one thing fast and simple, the primary recipe, ginisang upo na could sardinas, could attraction to you. In the meantime, for many who like their dishes soupy throughout wet seasons, misua with upo and floor pork or hen tinola will be the technique to go. Lastly, ginataang upo works greatest for these craving one thing refreshing and creamy! There’s an upo recipe for any temper — and no matter what temper you’re in, every recipe is equally straightforward to make!
Ginisang Upo na Might Sardinas
That is an upo recipe that’s flavorful, shiny, and positively does your upo justice! After sautéing your garlic and onions in a pan, add the slices of upo or bottle gourd when the onion softens. For 3 minutes, let this cook dinner earlier than including Knorr Liquid Seasoning for that additional yummy style. Subsequent, add the sardines with tomato sauce right into a pan and add a cup of water. Cowl it and cook dinner on low for 1 to five minutes. To do away with a few of that fishy style, squeeze lemon juice over your dish. Season it with a remaining contact of salt and floor black pepper, and it’s able to serve!
Misua with Upo and Floor Pork
In search of the consolation of noodle soup whereas additionally wanting it barely more healthy? This upo recipe’s obtained you! Just like different recipes, we begin by making your misua soup. Sauté onion and garlic in a cooking pot, then add half a pound of floor pork. Separate it into items, and proceed cooking till it achieves a pleasant brown coloration. Then, add 1 Knorr Pork Dice and 4 cups of water.
After bringing this to a boil, cowl your cooking pot and permit it to cook dinner for five minutes — after which you’ll add 3 cups of upo and an oz of misua or vermicelli noodles. Cowl your pot once more, cooking for the final 5 to 7 minutes. Add inexperienced onions, and season with fish sauce and floor black pepper to style. Your remaining contact of toasted garlic, and your misua with upo and floor pork is prepared! Serve it scorching and revel in throughout a gradual, soothing day.
As everyone knows, Filipinos love ginataan recipes; with upo, that is certainly no totally different! For individuals who are a fan of this wealthy and candy coconut milk, this upo recipe is the one for you.
Make this by sautéing onions and garlic in a pan, then add 3 cups of upo slices. Sauté for 2 minutes, then add dried anchovies. Vinegar is subsequent, for that sharp and clear lower by means of the wealthy flavors. In a separate glass, in the meantime, mix 1 ½ cups of water and Knorr Ginataang Gulay Combine earlier than stirring. Pour this combination right into a pan, then let it boil and proceed cooking for about 3 minutes. Add your chili peppers for that additional kick of spice, and cook dinner for 3 to five minutes extra. Like your misua, season this upo recipe with fish sauce and floor black pepper. Switch it to a serving bowl, and serve it with heaping cups of white rice!
The final (however positively not least) upo recipe on our listing is the tasty hen tinola. Now that is positively a Filipino basic; tinolang manok has been a mainstay in a number of Filipino kitchens for so long as we will bear in mind. Normally, we make this dish utilizing hearty, candy papaya. However upo is equally versatile, helpful, and scrumptious on this dish!
In a big cooking pot, sauté your onion, garlic, and ginger. As soon as the previous softens, add your 5 ounces of hen, lower into serving items. You need your hen to be gentle brown, so proceed sautéing till you get this coloration. Once you do, pour 5 cups of water and produce this upo recipe to a boil. Add in a Knorr Rooster Dice and produce your warmth down low, letting your dish cook dinner for one more quarter-hour — be certain that the quilt’s on! After, add your bottle gourd and boil for 3 extra minutes. Toss in 1 ½ cups of spinach, season with fish sauce and floor black pepper — and similar to that, you’re executed! Serve your tinolang manok piping scorching, and share and revel in it along with your family members!
Simple, cheap, and scrumptious — every upo recipe listed here’s a pleasure to make, and a pleasure to get pleasure from, too! Which upo recipe is your favourite? How do you cook dinner your upo? Tell us within the feedback under!
Did you make this? When you snap a photograph, please make sure tag us on Instagram at @panlasangpinoy or hashtag #panlasangpinoy so we will see your creations!
Upo Recipes (bottle gourd)
A number of methods to cook dinner your bottle gourd by means of these recipes
Ginisang Upo na Might Sardinas:
Misua with Upo and Floor Pork:
Make the ginisang upo with sardinas by sauteeing garlic and onion in a pan. Add the bottle gourd as soon as the onion softens. Proceed cooking for 3 minutes. Add Knorr Liquid Seasoning. Pour the sardines with tomato sauce into the pan and add ½ cup water. Cowl and cook dinner for 1 to three to five minutes. Squeeze lemon after which season with salt and floor black pepper. Serve.
Make the misua soup by sauteeing onion and garlic in a cooking pot. Add the bottom pork. Proceed cooking whereas separating it into items till it browns. Add Knorr Pork Dice and water. Let boil. Cowl and cook dinner for five minutes. Put the bottle gourd and misua. Cowl and cook dinner for five to 7 minutes. Add inexperienced onions and season with fish sauce and floor black pepper. Add toasted garlic. Serve scorching.
Make the ginataang upo by sauteeing onion and garlic in a pan. Add the bottle gourd. Saute for two minutes after which add the dried anchovies. Pour the vinegar. Mix 1 ½ cups water and Knorr Ginataang Gulay Combine. Stir and pour into the pan. Let it boil and proceed cooking for 3 minutes. Add chili pepper. Prepare dinner for 3 to five minutes. Season with fish sauce and floor black pepper. Trransfer to a serving bowl. Serve with rice.
Make the hen tinola soup by sauteeing onion, garlic, and ginger in a cooking pot. Add the hen as soon as the onion softens. Saute till the hen turns gentle brown after which pour 5 cups water. Let it boil. Add Knorr Rooster Dice. Cut back warmth to low setting. Cowl the pot and proceed cooking for quarter-hour. Add bottle gourd and boil for 3 minutes. Put the spinach into the pot. Season with fish sauce and floor black pepper. Serve scorching.
Energy: 880kcal (44%) Carbohydrates: 37g (12%) Protein: 43g (86%) Fats: 62g (95%) Saturated Fats: 12g (60%) Polyunsaturated Fats: 16g Monounsaturated Fats: 31g Trans Fats: 0.2g Ldl cholesterol: 187mg (62%) Sodium: 1021mg (43%) Potassium: 1597mg (46%) Fiber: 3g (12%) Sugar: 6g (7%) Vitamin A: 1293IU (26%) Vitamin C: 24mg (29%) Calcium: 591mg (59%) Iron: 8mg (44%)