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Thursday, May 7, 2009

Ampalaya and Malunggay Recipe

Ampalaya and malunggay con sardines

This recipe was came from this site

I will be sharing a healthy and simple recipe using healthy vegetables, malunggay leaves and ampalaya fruit.

Most people hate ampalaya (bitter melon or bitter gourd) because of its bitter taste. But, ampalaya is a nutritious vegetable and cure to some illness. It’s a good source of Vitamin B, iron, calcium, and phosphorus. It has twice the amount of beta carotene in broccoli and twice the calcium content of spinach. Studies show that it has possible benefits in the treatment of diabetes mellitus. According to “olds”, it can also be a remedy for anemia, because it helps rebuild blood supply.

Here are some tips in preparing ampalaya: To remove some of its bitter taste, it can be slight soaked in salty water before cooking, squeeze it, and rinse it afterwards. The salt neutralizes the bitter taste in it.

Meanwhile, Malunggay, known scientifically as Moringa oleifera Lamk, is one of the world’s useful plants. Malunggay leaves are an excellent source of vitamin A and B, and minerals such as calcium and iron. It is also called a mother’s best friend because it helps boost milk production in breastfeeding moms.

And here are the ingredients needed for this simple recipe:

1 clove of garlic 1 small onion 1 can sardines with red sauce 1 cup malunggay leaves 1 large ampalaya

Procedure: 1. Sauté onion and garlic and add the sardines. 2. Add ½ cup of water and simmer for 2 minutes. 3. Put the ampalaya then cover and simmer for another 5 minutes. 4. Finally, add the malunggay leaves and simmer for 1 minute. Season with salt and pepper.

My husband is not an “ampalaya-eater”, but he liked this dish.

Happy cooking!

visit the website for more recipes... enjoy and stay healthy...


  1. hay naku po... Lagi naming ulam yan... very healthful... kaso ang pawis namin amoy sardines na din.... jejeje..

  2. I like this Recipe!

  3. I like this recipe..simple but nutritious!

  4. AI! OO,nga i luv it yummy!!!


Lola: iho, ako ay isinumpa, isa akong prinsesa, ngunit kung ako’y iyong gagahasain. Babalik ako sa maganda kong anyo at tuluyang mapuputol ang sumpa! ..makaraan ang ilang saglit… Lalaki: ayan, tapos na. bakit hindi ka pa nagpapalit ng anyo? Lola: ilang taon ka na iho? Lalaki: 30 na ho. Lola: iyang tanda mong iyan, naniniwala ka pa sa fairytale?