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!

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