Masusustansiyang Pagkain Para sa Buong Pamilya - Prime Mom Club

Masusustansiyang Pagkain Para sa Buong Pamilya

Anu-ano ang mga masusustansiyang pagkain para sa buong pamilya?

  • Minestrone Soup
  • Bok Choy With Oyster Sauce
  • Creamy Brocolli and Chicken
  • Mushroom Tapa
  • Sotanghon and Vegetable Soup

More often than not, you should always do your best to provide healthy and delicious lutong bahay recipes for your family.  The best way to make your foods nutritious is by adding different types of vegetables to these dishes. More than just the nutrition that vegetables provide, they also give that additional crunch and taste to a meal.

Ito ang ilan sa mga recipes para sa pagluluto mo ng masusustansiyang pagkain para sa buong pamilya:

Minestrone Soup

Minestrone Soup

Dahil sa lutong bahay recipe na Minestrone Soup na puno ng antioxidants, makakasigurado ka na ito ay sapat sa nutrisyon para sa iyong pamilya. Ang tomato ay puno ng lycopene, lutein, at beta-carotene. Lahat ito ay importante bilang proteksyon sa eye-related sicknesseses katulad ng age-related macular degeneration.

Lastly, mahalaga ang white beans sa digestion dahil puno ito ng fiber at mababa sa glycemic index.

 

Ingredients:

  1. 1 cup of sliced Vienna sausages
  2. 1 chopped onion
  3. 4 chopped cloves of garlic
  4. 3 cups of chicken stock
  5. 1 chopped carrot
  6. 2 cups of canned tomatoes
  7. 1 chopped tomato
  8. 1 cup of canned white beans
  9. 1 Tbsp of oil
  10. 1 tsp of salt
  11. 1 tsp of pepper
  12. 1 ½ cup of cooked macaroni
  13. 2 cups of water

Procedure

  1. Sa isang kawali, igisa ang onion at garlic sa oil ng dalawang minuto.
  2. Ibuhos ang vienna sausage, carrot, tomato, salt, at pepper. Lutuin ito sa loob ng apat na minuto.
  3. Ibuhos ang tubig, canned tomatoes, chicken stock, at canned white beans. Pakuluin ang minestrone soup ng apat na minuto bago ihalo ang macaroni. Ihain.

Bok Choy With Oyster Sauce

Ang bok choy ay isang uri na leafy vegetable na nakakatulong upang maiwasan ang risk of cancer. Sakop nito ang strain ng lung, postrate, at colon cancer, dahil sa nilalamang folate nito. Inaayos ng folate ang mga DNA cells mkaya, pwede itong pigilan ang DNA mutation responsible sa produksyon ng cancer cells.

 

Ingredients

  1. ½ pound of bok choy leaves
  2. 1 red bell pepper, cubed
  3. 5 cloves of garlic, diced
  4. 1 chopped onion
  5. 1 Tbsp of oil
  6. 1 tsp of salt
  7. 1 tsp of pepper
  8. 1 tsp of minced ginger
  9. 2 Tbsp of oyster sauce
  10. 1 Tbsp of soy sauce
  11. ½ cup of water
  12. ½ tsp of sesame oil

Procedure

  1. Igisa ang onion, garlic, ginger at red bell pepper sa mantika ng dalawang minuto.
  2. Ibuhos ang tubig, oyster sauce, soy sauce, salt, pepper, at sesame oil. Ihalo ang seasonings at vegetables bago ilagay ang mga bok choy leaves.
  3. Pakuluin ang bok choy leaves ng isang minuto bago ihain.

Creamy Broccoli and Chicken

Creamy Broccoli and Chicken

Ang broccoli ay isang gulay na nakakatulong upang lubos na mapabuti ang heart health ng isang tao . Ito ay nakakatulong upang pababain ang bad chlolesterol levels sa katawan kaya naman ito ay mabisa bilang go-to dinner recipe para sa buong pamilya. Maaari mo ring i-substitute ang cauliflower florets para sa broccoli kung ito ay hindi angkop sa panlasa ng iyong mga anak.

Ingredients

  1. 5 cloves of garlic, diced
  2. 4 chicken breasts, chopped
  3. 1 chopped onion
  4. 1 tsp of salt
  5. 1 tsp of pepper
  6. 1 tsp of paprika
  7. 1 cup of chicken stock
  8. 1 ½ cup of canned peas
  9. 1 ½ cup of canned corn
  10. 1 ½ cup of all-purpose cream
  11. 1 Tbsp of butter
  12. 1 Tbsp of oil

Procedure

  1. I-season ang mga chicken breasts ng salt, pepper, at paprika
  2. Iprito ang mga chicken breasts sa mantika ng lima ng minuto, bago ibuhos ang garlic at onion. Iprito lahat ng sangkap ng dalawang minuto.
  3. Ibuhos ang chicken stock, canned peas, canned corn

Mushroom Tapa

Sa gulay recipe na ito, maigi ang sangkap na mushroom dito dahil sa kakayanan niyo na patibayin ang immune system. Pinapalakas ng mushrooms ang immune system sa pamamagitan ng reduction ng mga inflammatory proteins na maaaring maging sanhi ng mga sakit katulad ng dementia.  Ito rin ay nakakatulong sa production ng T-cells na isang uri ng immune cell na may kakayahang labanan ang mga cancer cells, foreign cells, at iba pang virus-infected cells. Kaya naman subukan mong lutuin ang recipe na ito para sa susunod ninyong hapunan!

Ingredients

  1. 2 Tbsp of vinegar
  2. 4 Tbsp of soy sauce
  3. 1 tsp of pepper
  4. 1 Tbsp of oil
  5. 1 chopped onion
  6. 3 chopped cloves of garlic
  7. 2 Tbsp of calamansi juice
  8. 250 grams of oyster mushrooms
  9. 198 grams of canned mushrooms
  10. 1 Tbsp of sugar

Procedure

  1. Sa isang tasa, haluin ang vinegar, soy sauce, calamansi juice, sugar, at pepper.
  2. Initin ang isang kutsarita ng mantika sa isang kawali at lutuin ang mushroom in batches. Haluin ito at hayaang mag caramelize. Iprito ang mushrooms, onions, at garlic ng 5 minuto
  3.  Ibalik ang marinade sa kawali at pakuluin. Ibuhos ito sa mushrooms pagkatapos.

Sotanghon and Vegetable Soup

Sotanghon and Vegetable Soup

Ang mga ingredients sa gulay recipes na ito ay mababa sa calories pero puno ng vitamins; A,K1,B6, Potassium, at Biotin. Ito rin ay isa sa mga paborito ng mga Pinoy kaya masisigurado mo na magugustuhan ito ng marami!

 

Ingredients

  1. 1 chopped carrot
  2. 1 chopped onion
  3. 4 chopped cloves of garlic
  4. 3 cups of chicken stock
  5. 1 tsp of pepper
  6. 1 tsp of salt
  7. 1 ½ cup of water
  8. 1 cup of chopped pechay
  9. 1 cup of chopped green beans
  10. 1 Tbsp of oil.
  11. 2 cups of chopped tofu
  12. 1 pack of sotanghon noodles

Procedure

  1. Prituhin ang onion, carrot, salt, pepper, at garlic, sa mantika sa loob ng isang minuto.
  2. Ibuhos ang chicken stock, water, pechay at carrot.
  3. Pakuluan ito ng 4 minuto bago ibuhos ang noodes at tofu.
  4. Iluto ang soup ng dalawang minuto bago ihain.

Key Takeaway

Para sa kabutihan ng pamilya, you should regularly spend time on cooking mga masustansiyang pagkain. Mula sa mga recipes na matatagpuan dito, simulan mo nang planuhin ang healthy dinners ng buong pamilya. Siguradong hahanap-hanapin nila ang sustansiya at linamnam mula sa mga ulam na ito.

Post a Recipe!

Post your own recipe and earn points!

Share Your Dish!

Share your dish to the community in the comments section and earn more points

1 Comment

  1. Jowelyn

    Ang sarap pwede iulam sa kanin

Related Reads

How well do you know these merienda ideas?

How well do you know these merienda ideas?

Here’s a fun way to test your knowledge of food! We’ve created a quiz specially dedicated to merienda lovers! We’ll be giving an ingredients list for merienda ideas, and you have to fill in the blank of the missing ingredient through the choices displayed. Do you feel...

Hummus & the Many Ways to Enjoy It

Hummus & the Many Ways to Enjoy It

A smooth and creamy puree of cooked chickpeas (or garbanzos), hummus is one of the sought-out sauces today. The Middle Eastern dish has grown in popularity not only because of its unique flavor, but also because of the many ways you can enjoy it. Read on and discover...

Prime Mom Club-Approved Noche Buena Tips

Prime Mom Club-Approved Noche Buena Tips

When it comes to gatherings and family occasions, two things are at the top of every Prime Mom’s list: to serve meals that will delight, and to make sure that everyone enjoys the event. If you find yourself overwhelmed with holiday chores and need a boost in planning...

What’s in the Blog?

More →

How well do you know these merienda ideas?

How well do you know these merienda ideas?

Here’s a fun way to test your knowledge of food! We’ve created a quiz specially dedicated to merienda lovers! We’ll be giving an ingredients list for merienda ideas, and you have to fill in the blank of the missing ingredient through the choices displayed. Do you feel...

Join the club and become a Prime Mom

Create a FREE Prime Mom account to connect with other savvy moms and get the latest on recipes, supermarket and kitchen tips, online discussions, and other handy articles!