"BEEF WITH ZUCCHINI"

The zucchini is a small summer squash, and sometimes I see it labelled as "Italian squash" in stores. The zucchini is low in calories, and also contains folate, pottasium and vitamin A.
Do you know that the zucchini is (an immature) fruit (being the swollen ovary of the female zucchini flower)? In cooking though, it is treated as a vegtable, usually cooked and presented as a savory ingredient in dishes. My husband enjoys zucchini, and so we use it a lot in my cooking. He said it absorbs the flavor of any dish so whenever I get a chance I add it to any dish with sauces, like in lasagna, sauteed marinated meats, or anything I cook with garlic brown butter. The zucchini is the key ingredient in the dish 'Ratatouille'! I want to try and make this dish one day.

Today I just stir-fried zucchini with some marinated beef strips for lunch. As usual, we enjoyed it with some rice.

You can always substitute the beef strips here with chicken or pork, or make it meatless and use tofu.

-CHICHAY

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"BEEF with ZUCCHINI"

What You Need:

1 lb beef steaks, sliced into strips of 1/8 to 1/4 inch thickness

2 cloves garlic, crushed

1 tsp garlic powder

1 tbsp Worcestershire sauce

1 tbsp Hoisin sauce

2 tbsp. olive oil2 small zucchini, sliced

1 medium sized white onion, sliced

1 tbsp low sodium soy sauce

2 tbsp water

1 small cube of butter (about 1/2 tbsp)salt and pepper to taste

Prep:

-Marinate beef slices in a mixture of Hoisin sauce, Worcestershire sauce and
garlic powder for at least half an hour.

-Drain the marinade from the beef and keep this for later.

How To:

-Heat up 1 tbsp of olive oil in a large skillet.

-Add beef strips (1/2 at a time), stir-fry over high heat for 1 to 1 1/2 minutes.
-Remove the beef from the skillet with slotted spoon, and transfer to a dish, cover with foil to keep warm.

-On the same skillet, cook and stir onions in some more olive oil over medium-high heat for 1 minute.

-Add zucchini, season with salt and pepper, and stir-fry for 2 minutes or until crisp-tender.

-Remove from heat and transfer to the dish with the beef.

-Add the reserved marinade to the skillet and add the soy sauce and water, bring
to a boil, then lower the heat and let this simmer for 2-3 minutes.

-Return the beef and zucchini to the skillet, add the butter, stir and simmer for
another minute.

-Serve this with hot rice or pasta.

'CHOW MEIN"

I cooked this today, as I have been craving for Chow Mein noodles lately, and I got so disappointed the last time I had Chow Mein in Chinatown - it was too oily and salty.

I used shrimps as my protein and added lots of vegetables too. You can always subtitute the shrimps with any other protein you prefer: sliced beef, pork, chicken, tofu...or mix in some other seafood pieces, like crab meat, fish or squid.

From now on, I will be cooking this dish more often, just because I like the fact that if I cook my Chow Mein at home, I can have the noodles with less sauce/toppings (to get the kind of style of dry noodles that I ate in Hongkong once). Sometimes I enjoy eating my Chow Mein kind of dry and with plenty of mushrooms, but sometimes I like it with lots and lots of my favorite vegetables...I mean lots of vegetables, that it is almost like a bowl of vegetables with only a few strands of noodles in it.

In the picture, you will see that I did not use bean sprouts (I didn't have it available in my stock). I still suggest you include that in your toppings, as it gives your Chow Mein an extra texture.

The cooked vegetables and sauce here is also good with white rice.

[CHICHAY TIPS: 1. If you want your Chow Mein to be saucy or more wet, double the quantity of your sauce mix. 2. If you are cooking a large batch of this dish, and if you intend to keep some for the next day or so, separate the shrimps from the noodles or the sauce, and just thaw the shrimps out by placing in a small bowl of warm water for a few minutes, then drain and add it to your reheated noodles and sauce or sauce and rice.]

If you really want to make the noodles dry, crunchy and less oily, cook it this way:

-Blanch noodles in large amount of boiling water for 1 minute or as per package instructions.

-Drain well and cool slightly.

-Fluff up noodles to allow drying.

-When dried, spread noodles loosely on large cookie sheet lined with aluminum foil.

-Heat oven broiler to medium-high.

-Broil noodles for about 5 minutes on each side, checking frequently, until crisped but not burned.

-CHICHAY

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"CHOW MEIN (WITH SHRIMPS)"

What You Need:

• 1 small pack of chow mein noodles
• olive oil, as needed
• 2 cloves of garlic, minced
• 1 small onion, chopped
• 2 cups sliced fresh mushrooms (canned will do as well)
• 2 medium ribs celery, chopped
• 1/2 lb snow peas1 lb bok choy (or broccoli, or any greens you prefer)
• 1 pound mung bean sprouts (togue), washed and drained
• 1 red bell pepper, sliced
• 1 green onion, diced
• 1 tbsp sesame oil
• 1 lb shrimps, peeled

Shrimp Marinade:

• 1 tablespoon oyster sauce1 teaspoon soy sauce
• 1/2 tsp ground pepper
• 1/2 tsp cornstarch

Sauce:

• 1/2 cup broth (chicken, veg or beef) or water
• 1 tbsp oyster sauce
• 1 tbsp soy sauce
• 1 tbsp cornstarch (dissolved in 3 tbsp water)

Prep:

-Take off strings from the snow peas, and cut each in half, crosswise.

-Chop the bokchoy into small pieces.

-Mix the marinade in a small bowl and marinate the shrimps for at least 20-25 minutes.

-Sauce: In a small bowl, whisk together the broth (or water), oyster sauce, soy sauce, salt, pepper and cornstarch and water mixture and set aside.

-Cook the noodles based on package directions, or soften the noodles by placing them in boiling salted water. Plunge into cold water to stop the cooking process and drain thoroughly.

How To:

-Heat up a wok or frying pan over medium-high to high heat.

-Add 1 tablespoons oil. When the oil is hot, add the noodles. Fry in batches until a little golden. Remove the noodles from the pan and transfer to a serving dish.

-Add 1 tbsp of sesame oil on the hot pan and saute the shrimps over medium heat until both sides turns a bit orange. Remove from heat quickly and set aside (just par-cook the shrimps, do not overcook.)

-On the same pan, add 1 tbsp olive oil and saute the onions and garlic, and add the mushrooms, stir and cook over medium/high heat for about 3-5 minutes.

-Season with salt and pepper.

-Add in the celery, snow peas, bokchoy, sesame oil. Stir constantly and cook for about 1-2 minutes.

-Add the bell peppers and bean sprouts, stir/cook for another minute.

-Add the sauce mixture in the pan, and let this simmer, stirring constantly, for about 2 minutes or until thickened.

-Add the shrimps, stir and let this simmer for a minute.

-Stir in the green onions and then turn off the heat.

-Pour the cooked vegetable and sauce mixture on top of the noodles and serve hot.

"BAKED ASIAGO CHICKEN AND CHERRY TOMATOES"

Asiago is my favorite cheese as toppings for pasta and creamy soups! When I first made this "BAKED ASIAGO CHICKEN", I just thought that oven-roasted tomatoes would go well with it, as the tangy-sweet taste of the cherry tomatoes will complement the sharp-cheesy taste of the Asiago-flavored chicken!

-CHICHAY

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"BAKED ASIAGO CHICKEN and CHERRY TOMATOES"

What You Need:

• 3 tbsp olive oil
• 1/2 cup all-purpose flour
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 egg
• 1 tablespoon milk
• 1 cup shredded Asiago cheese
• 1/2 cup Italian seasoned bread crumbs
• 1 cup crispy rice cereal (optional)
• 3 skinless, boneless chicken breast halves - cut in half
• 2 tablespoons butter, melted
• 1/3 cup sour cream

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• 2 cups cherry tomatoes
• salt and pepper
• 1 tbsp olive oil

How To:

-Preheat oven to 350 degrees F

-Coat a medium baking dish with olive oil. Set aside.

-In a small bowl, drizzle some olive oil on the tomatoes, and mix well, so each piece would be coated with the olive oil. Season with salt and pepper. Set aside.

-In a bowl, pour the sour cream

-In another bowl, mix the flour, salt, pepper, garlic powder and onion powder.

-In a third bowl, beat together the egg and milk.

-In a fourth bowl, mix the cheese, bread crumbs, cereal (if using).

-Dip the chicken pieces in sour cream

-Then, dredge the chicken pieces in the flour mixture, shake off excess, and then dip in the egg mixture, and lastly, press in the breadcrumb mixture to coat.

-Arrange the chicken pieces and the pieces of tomatoes in the prepared baking dish. Drizzle the butter evenly over the chicken.

-Bake for 45 minutes in the preheated oven, or until coating of the chicken is golden brown.

-Serve in a plate with a bed of greens or any salad.

'YELLOW AND GREEN BEANS WITH MUSHROOMS"

I saw this bag of mixed yellow and green beans at Trader Joe's...I had to buy it, because the beans had a good color mix, and it's the first time for me to see nice yellow beans like these! A simple stir-fry was what I thought of for the the beans with some wild mushrooms and garlic. Simple and a great side for a steak!

-CHICHAY

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"YELLOW AND GREEN BEANS WITH MUSHROOMS"

What You Need:

• 1/2 lb of green beans (mixed yellow and green is preferable)
• 1 tbsp olive oil
• 1 tsp sesame oil
• 1 tbsp white wine vinegar
• 1 tbsp water
• 2 tsp soy sauce
• 3 cloves of garlic, peeled and minced
• 1 tsp Worcestershire sauce
• salt and pepper
• 1 cup sliced fresh mushrooms of your choice

How To:

-Saute the garlic in hot olive oil over medium heat for a minute
-Add the mushrooms and cook for about 2-3 minutes until soft
-Add in the beans, Worcestershire sauce, soy sauce, salt and pepper.
-Cook while stirring for about 2 minutes.
-Add the white wine vinegar and water, and let simmer (uncovered) over low heat for about 2 minutes.
-Turn off heat and drizzle the sesame oil on the beans and mushrooms, stir,cover and let rest for about 5 minutes before serving.

"STUFFED (BELL) PEPPERS"

Here again is a dish featuring the vit.C-enriched bell peppers.

This "Stuffed Peppers" recipe is easy, and you can always modify the sfuffing, based on the ingredients you have in your pantry or simply based on what your family enjoys.

This recipe is like meatloaf stuffed into bell peppers and baked in the oven.

Usually, the stuffing for bell peppers include cooked rice, but here I used tofu instead - only because I am pretty sure my husband and I would eat this as "ulam" with our rice anyway.

An advantage of using tofu in this dish is that you do not have to use a lot of seasonings or cheese, because the tofu absorbs the flavor (esp of the cheese) and makes the stuffing really tasty.
You can always substitute the tofu with rice, or if you want to make this meatless, double the quantity of the tofu, and add some rice - but do not forget to adjust the seasonings before baking your "Stuffed Peppers".

-CHICHAY

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"STUFFED (BELL) PEPPERS"

What You Need:

• 4 green or red bell peppers
• 2 tbsp grated parmesan cheese
• 3 tbsp extra-virgin olive oil
• 1 medium-sized onion, minced
• 1 clove of garlic, minced
• 1 lb of lean ground meat (beef, pork, turkey, chicken...)
• 1 1/2 cup of crumbled or chopped tofu (or cooked rice)
• 1 cup chopped tomatoes, fresh or canned
• 1 tbsp chopped fresh oregano (or 1 tsp of dried oregano)
• some ground black pepper
• 1/2 cup tomato ketchup
• 1/2 tsp of Worcestershire Sauce
• some Tabasco sauce (optional)

Prep:

-Cut top off peppers about an inch from the stem end (or cut the peppers in half horizontally) and remove seeds.

-Boil water in a pot over high heat, and add several pinches of salt to the boiling water.

-Add peppers and boil the peppers until brilliant green (or red if red peppers) and their flesh slightly softened, for about 3 minutes. Drain, set aside to cool.

-Preheat oven to 350 degrees F.

How To:

-Heat 2 tbsp olive oil in a large skillet over medium heat.

-Add onions and garlic, stir and cook until soft and translucent, for about 3 minutes.

-Add the ground meat, break the pieces, and cook while stirring until the meat is browned a bit. Drain the liquid (optional).

-Add the tomatoes, tabasco and ground pepper, stir continuously for about 3 minutes.

-Add the tofu, some salt and pepper, and oregano, mix well and cook for another 2 minutes.

-Drizzle remaining 1 tbsp. oil inside peppers, arrange cut side up in a baking dish, then stuff peppers with the filling.

-Combine Worcestershire sauce, Tabasco sauce, tomato ketchup and 2 tbsp water in a small bowl, and spoon this mixture over the pepper fillings.

-Add 1/4 cup of water to the baking dish and place this in oven and bake for 45 minutes.

-Top with some shredded (asiago or sharp cheddar) cheese, and bake for another 5 minutes.

-Serve hot, with an extra side of ketchup.

"PINWHEEL SANDWICHES"

You remember those "Pinwheel Sandwiches" they sell at Costco? We used to buy those for potluck parties and for our weekend snacks at home.

Lately, I don't go to Costco much anymore, so I just make our own "Pinwheel Sandwiches". I just use whatever meat cold cuts (like salami, pepperoni, sweet ham...) and vegetables I have in my fridge.

For this recipe, I used smoked turkey slices and spinach. I do not use low fat cream cheese, because I find it less tasty, so I use the regular one, but I just spread it really thinly on the tortilla.

-CHICHAY

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"PINWHEEL SANDWICHES"

What You Need:

• 10-inch tortillas of your choice (I like the spinach and herb-flavored tortillas)
  cream cheese
• meat cold cuts (lunch meat slices)
• spinach leaves

How To:

-Spread the tortilla with cream cheese.
-Scatter meat slices and spinach on the cream cheese.
-Roll tightly to form a log, and wrap with plastic wrap tighly and refrigerate for at least an hour.
-Unwrap; cut in slices 1/2 to 1- inch thick each.

"SINIGANG NA BABOY (Pork in Tamarind Broth)"

It is easy to make "Sinigang Na Baboy", especially now that "instant sinigang mix" in packets are readily available in stores everywhere.

But since this sinigang mix has a lot of sodium (and even has MSG), I like making my own sinigang base broth. I sometimes try using different kinds of "paasim" for the sour broth, like lemon juice, kalamansi juice, green mangoes, and even "kamias".

But of course for the authentic "sinigang" we have to use tamarind for the broth!

It is easy to prepare the tamarind broth, but it is not easy to find good unripe tamarind fruit in the market around here. I suggest you take advantage whenever you see good tamarind fruits, buy a lot of it, and prepare extra broth for freezing/for future use

-CHICHAY
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"SINIGANG NA BABOY (Pork in Tamarind Broth)"

Prep:

Make your TAMARIND BROTH (as sinigang base)

What You Need:

1/2 lb plump, firm, unblemished, UNRIPE sampaloc (tamarind) fruit

5 cups water

How To:
-Remove any leaves or stems from the tamarind, and wash them thoroughly.
-Place in a pot with water over medium heat
-Bring to a boil, and cook for about half an hour, or until all the tamarind pods are (very) soft, and turn off the heat.
-To get the final tamarind broth as sinigang base, mash the tamarind pods through a sieve (use some of the liquid to help the pulp and juices through the sieve).
-Discard the solids (all the seed, fibers and skin bits)
-Strain the broth again to make sure there are no more bits left in it.
-The final broth should be cloudy, tart and intensely flavorful.
-This is your broth base for the sinigang soup.
[CHICHAY TIP: You may make double batches of this sampaloc broth and refrigerate or freeze it for future use!]

Make Your "SINIGANG NA BABOY"

What You Need:

• 1 1/2 lbs of pork ribs (cut into large pieces)


• 1/4 lb pork (liempo) cubes


• 1 1/2 cups prepared TAMARIND BROTH, plus more if desired


• 6 cups of water (or use "hugas-bigas" if available)


• 1 large tomato (or 2 medium-sized), quartered


• 1 medium-sized onion, quartered


• 1 medium-sized radish, sliced


• 2 medium-sized eggplant, cut in crosswise, each 1 1/2 length)


• 1 bunch "sitaw" (long beans)


• 2 cups "kangkong" (water spinach)leaves


• 1 cup "kangkong" stems


• 8 pcs of okra, stems trimmed


• 2 small pieces of gabi (taro root)peeled, chopped


• 2 pcs "sili pansigang" (long light green chilli)


• patis


• salt


• ground white pepper

How To:

-Wash the pork ribs and cubes, and set in a colander to drain.

-Heat up a large heavy casserole and throw the pork in to sear it a bit.

-Stir occasionally until all sides are seared.

-Add the water (or "hugas-bigas", if using), the TAMARIND BROTH, tomatoes and onions.
-Cover and let this simmer for about an hour, or until the pork is nice and tender. -Skim the fat off the soup.
-Add the radish, eggplant, sitaw, kangkong stems, okra and patis
-Cover and cook this for a few minutes until the vegetables are softened.
-Next, taste the soup, and adjust the seasoning and sourness by adding salt and ground pepper, and/or by adding some more of the prepared TAMARIND BROTH, if you want it more sour.
-Add kangkong leaves and the chilli on top of your sinigang soup and cover.
-And after a minute or so, turn off the heat.
-Pick the chilli from the pot, and place in a saucer with some patis.
-Serve the sinigang with white rice and the patis/chilli on the side.
-You can serve individuals with extra sinigang soup in cups.

"MENUDO"

This Filipino-style "Menudo" recipe has pork meat and liver for it's protein, but you can make this meatless by replacing the pork portion with hard tofu ("tokwa") cubes!

[CHICHAY TIP: If you are using pork liver, add it when all the other ingredients are almost cooked, since the liver, unlike pork, cooks quickly and turns hard when exposed to heat longer. "Menudo" is better served/eaten after it is stored for 1 or 2 days after it's cooked, and is best served with eggs and fried rice.]

-CHICHAY

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"MENUDO"

What You Need:

• 1 1/2 lbs lean pork meat (or "tokwa"/hard tofu), cut into small chunks


• 1/2 lb pork liver (optional), cut into small cubes


• 4 pieces 'chorizo Bilbao' or cooked sausage links, cut in small pieces


• 4 small potatoes, peeled, cut in small cubes


• 1 green bell pepper, diced


• 1 red bell pepper, diced


• 1/2 cup diced carrots


• 1 cup chickpeas


• 1/4 cup raisins


• 1/2 tsp paprika


• 1 cup stock or water


• 1 tbsp of patis (fish sauce)


• 2 tbsp olive oil


• 1 tablespoon achuete or annato water (annato powder/seeds dissolved/soaked in 2 tbsp warm water)


• 1 cup diced tomatoes


• 1/2 cup tomato sauce


• 4 cloves of garlic, minced


• 1 medium size onion, diced

Prep:

-Marinate the pork pieces with the 'patis' for about 5 minutes.

-if using achuete seeds, soak it in warm water for about 5 minutes, and then remove the seeds and keep the colored water for later.

How To:
-In a pot, heat up olive oil-Saute garlic and onion until softened

-Add the pork pieces, 'chorizo de Bilabo' or sausages and saute for about 5 minutes.

-Add the carrots, potatoes, tomatoes, achuete water and paprika.

-Stir and cook for about 3 minutes.

-Add the stock and the tomato sauce

-Stir, cover and let simmer for about 20 minutes or until the pork and potatoes are tender.

-Add the chickpeas, bell pepper, raisins and liver (if using). Stir, cover and simmer for another 5 minutes.

-Season with ground pepper.

-Adjust the seasoning at this point, and serve.

"BUTTER-STEAMED CARROTS AND SQUASH"

Here's a simple side dish, that you can always pair with a main dish that has some acidity. The sweetness of the carrots and the squash will balance off the acidity of your main dish (like fish steak with balsamic sauce, or anything with barbecue sauce).

I like keeping this recipe simple to highlight the sweetness of the carrots and the squash, but you can always add other seasonings, like oyster sauce or soy sauce if you wish.

-CHICHAY

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"BUTTER-STEAMED CARROTS AND SQUASH'

What You Need:

• 1 medium-sized carrot, peeled and sliced into thin, square-ish pieces (yield: about 1/2 cup)


• Carnival squash, peeled and sliced, the same size as your carrots (yield: about 1/2 cup)


• 1/2 small green bell pepper (optional, added for color and crunch), cut into cubes


• 2 tbsp butter


• 1 tsp olive oil
  
• 1/2 cup water
  

How To:

-Heat up the pan with butter and olive oil.

-Add the carrots and water. Season wit salt and pepper, cover and cook this over medium heat for about 3 minutes.

-Add in the squash and bell pepper(if using), stir, cover and let this simmer for about 5 minutes, or until the squash is quite softened.

-Transfer to a dish and serve.

'FANCY BREAD AND SAUSAGE ROLLS"

Here's something I usually serve for snacks, or something I prepare for a lazy weekend lunch. Easy and yet fun to serve, especially to kids. You can even ask your kids to help you prepare these "Fancy Bread And Sausage Rolls"!

[CHICHAY TIP: you can lightly spread the dough with barbecue sauce, or with mustard, then sprinkle it with shredded cheddar cheese before you roll it around the sausage.]

If you want to make smaller bread rolls, cut the sausages in half and trim the ends, then cut each dough triangle in half lengthwise before preparing the rolls.]

-CHICHAY

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"FANCY BREAD AND SAUSAGE ROLLS"

What You Need:

• 1 (8-ounce) can reduced-fat crescent roll dough, or any frozen dough roll of your choice
• 6 pcs. cooked JENNIE-O TURKEY STORE® Turkey Sausage or Bratwurst or any sausage variety you prefer
• sweet pickle relish
• ketchup
• mayonaisse

How To:

-Preheat oven to 350°F.

-Unroll dough and separate into triangles.

-Place 1 sausage piece at large end of 1 dough triangle. Roll up from wide end and wrap the sausage loosely with the dough.

-Repeat with remaining sausage pieces and dough.

-Lay the rolls on a baking sheet, and bake for about 12-14 minutes or until dough is golden brown.

-Cool 1 to 2 minutes on the baking sheet.

-You may top the rolls with relish, have a side of chips and vegetable sticks, and serve with a mix of mayo and ketchup for dipping.

"GARLIC AND GREENS"

In early 2007, I was diagnosed with "pre-diabetes" Before people develop type 2 diabetes, they almost always have "pre-diabetes"-blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes.

According to the American Diabetes Association, "there are 54 million people in the United States who have pre-diabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during pre-diabetes. People with pre-diabetes are at higher risk of cardiovascular disease. People with pre-diabetes have a 1.5-fold risk of cardiovascular disease compared to people with normal blood glucose. People with diabetes have a 2- to 4-fold increased risk of cardiovascular disease."

Having all the symptoms of diabetes, and being told that pre-diabetes is a condition that can be reversed, I decided to change my eating habits to something healthier, and tried to do regular walking as my exercise. For me it took determination and mindset to avoid eating my favorite chocolate and sweet treats.

I stayed focused by having only 'minimal' intake of sweets and carbs (chocolates, candies, cookies, cakes, white rice, white bread). I tried to satisfy my craving for sweets with food that are naturally sweet (like fruits and fresh juices), and by cooking savory dishes with sweet ingredients (like balsamic vinegar, and sweet veggies such as carrots and squash). I also decided to cook our own food, avoided fast food/processed foods, drank more green tea and fruit juices, drank less or no coffee, ate more greens and added more garlic and tomatoes to my dishes.

Just last week, my doctor gave me a clean bill of health! She said my blood glucose level is now normal. What a relief!

By the way, I want to believe that replacing part of my rice intake with large servings of cooked greens (and garlic that gave it my favorite flavor) in my daily meals helped me get back in track in terms of maintaining my sugar level. I am not claiming it did, but as I said, I want to believe it did help. I used to eat a lot of rice. But now, I satisfy my hunger more with vegetables and lean meat or fish than having my usual cups of rice.

It takes practice (and time) to acquire the liking for other kinds of vegetables and food that we do not normally eat (say "tofu"?). We just have to know what style of food preparation we enjoy, so we do not get bored and give up on trying to eat vegetables and other healthier food.

Almost everyday, I try to cook our vegetables in different ways, trying different preparations, just so I can get to know which ones my husband enjoys the most. I already know what I like: anything green and garlicky!

Garlic is rich in nutritional value (has Vit B5/B6, Vit C, calcium, iron, manganese, zinc, phosphorous, selenium, copper, folate to name a few...).

Consuming greens on a regular basis can help us stay healthy, since the greens provide us with fiber and nutrients such as Vit A, B, C, K, manganese,magnesium and iron. These nutrients/phytonutrients can provide us help with our vision, support normal bone growth, boost the immune system, maintain normal blood sugar levels and may help prevent heart disease.

Why not try this simple garlicky recipe here of green leafy vegetables, and use it as a side dish, or as toppings in your pasta or rice (add some bacon bits or ham bits if you like). Tell me how you like it.

[CHICHAY TIP: If you like "ampalaya' (bittermelon), try using collard greens which has the bitterness of bittermelon! I like it just slightly cooked so it's still crunchy!]
- CHICHAY

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"GARLIC AND GREENS"

What You Need:

• 5 handfuls greens of your choice (chard, collard greens, baby mustard, spinach, baby bokchoy, broccoli rabe)
  
• 2 tbsp olive oil


• 5 cloves of garlic, peeled
  
• salt and ground black pepper

How To:

-Cut the greens to bite sizes if they are whole pieces.

-Thinly cut the garlic cloves into slivers and add it to the hot pan with olive oil, stirring constantly until the garlic is slightly brown (not burned!)

-Once the slivers turn lightly golden, add the greens and toss to coat with the hot oil.
-Season with salt and pepper as soon as the greens start to wilt.

-Transfer to a plate and serve immediately.

"SHRIMP AND MUSHROOM PILAF"

My husband and I are trying to alternate brown rice and white rice in our meals. "Shrimp and Mushroom Pilaf" is my favorite dish using brown rice. You can always substitute the shrimp with diced chicken or pork, or even crab meat. Or make this a meatless dish, and simply add more mushrooms and veggies. Hope you enjoy this tasty 'meal-in-one' dish!

-CHICHAY

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"Shrimp and Mushroom Pilaf"

What You Need:

• 1 cup of brown rice (long grain)
• 1 small onion, chopped
• 1 cup of sliced fresh mushrooms of your choice (portobello, oyster, cremini...)
• 8 pcs of medium-sized shrimps, shelled and cleaned
• 6 cloves of garlic
• 1 tsp garlic powder
• 2 tsp hot sauce (or ketchup)
• 1 tbsp scallion greens, chopped
• 2 tbsp butter
• 1 tbsp olive oil
• 3 cups stock (beef, chicken or vegetable) or water
• salt and pepper to taste

Prep:
-Marinade the shrimps in garlic powder, salt, pepper and hotsauce (or ketchup) for about 15 minutes.

How To:

-Saute the garlic in olive oil over medium-high heat.

-Add the shrimps, and cook until the shrimps turn light orange.

-Transfer the cooked shrimps in a dish and set aside.

-In the same pan, heat up the butter, and saute the onions and mushrooms for about 5 minutes .

-Add the rice and saute this for about 3-5 minutes.

-Add the broth or water, stir, lower the heat, cover and and let this simmer for about 35-45 minutes or until most of the water is absorbed by the rice.

-Once the rice is cooked, add the cooked shrimps and the scallions, season with some salt and pepper, mix with a fork, turn off the heat, let the rice rest (covered) for about 10 minutes, and then serve.

"HOMEMADE CHICKEN SOPAS (Homemade Chicken Soup)"

Yes it is easy to get canned chicken soup from the store, and nowadays, we can buy the "low sodium" variety, which is a convenient and pleasant option. But even so, I still prefer to cook my own Chicken Sopas ('Chicken Soup'), nothing fancy, but just a simple homemade version. This way I can control the salt in my soup, and so I can have my soup with a lot of chicken chunks - just the way I like my sopas!

Also, I like preparing my own chicken stock as base of my sopas so I can skim the fat off the soup. You can skim fat from any kind of stock that you make, to make it clearer and healthier.

[CHICHAY TIP: How to skim fat off a stock: Fat generally forms in large globules on the top of the surface of your stock. Take a large spoon and push all the fat globules to one side, and skim the fat, and place in another container for disposal later. Then, go around the rim of the pot, and get any extra fat that's sticking along the edge. If you see little droplets of fat left on the surface, take a paper towel, and set it gently on top of the stock, and it will get rid of the rest of the fat.]

I had only half an hour to prepare lunch today, and so I thought of making chicken soup. It was done right in time for lunch, and my husband was so happy and satisfied with his hearty "Homemade Chicken Sopas"! You can make extra soup and freeze it without the noodles. Simply reheat the soup, add noodles to it and serve it.

[CHICHAY TIP: If you intend to freeze extra soup for later, boil the chicken and veggies, then set aside the portion you wish to save, and add noodles only to the portion of the soup that you will be serving that day. Avoid adding noodles to the soup that you will not serve immediately. The noodles will absorb most of the soup if you store it for later.]

-CHICHAY

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"HOMEMADE CHICKEN SOPAS (Homemade Chicken Soup)"

What You Need:

• 1 cup of chicken meat, cut into small cubes
• 4 pieces of chicken pieces with bones (legs and/or thighs) without skin
• 6-8 cups of water, depending on the size of your chicken pieces
• 1 medium-sized onion, chopped
• 4 stalks of celery., chopped
• 2 medium-sized carrots
• 1 tbsp chopped cilantro or parsley leaves
• 1 tsp ground black pepper
• 1 tsp salt
• 1 cup chopped iceberg lettuce
• 1/2 cup of uncooked pasta of your choice (if using spaghetti noodles, break it into shorter pieces before cooking)

How To:

-In a large pot, boil the chicken pieces with bones in water over medium/high heat for about 10 minutes, or until the chicken pieces are tender. Skim the fat of the stock.

-Add in the rest of the ingredients (except for the cilantro and lettuce), and cook this for another 7 minutes.

-At this point, reserve some of the stock and vegetables that you intend to save for later, if you do not intend to serve all the soup now. Reserve some of the uncooked pasta for the reserved soup as well.

-Add in the uncooked pasta, and add a little bit of water if needed. Remember the pasta will absorb half of the soup once it is cooked.

-Stir and cook for another 3-5 minutes, or until the pasta is softened.

-Then, taste the soup and adjust the seasoning if necessary.

-Add the iceberg lettuce and cilantro, stir, turn off the heat and serve.

"SHRIMP AND TOFU IN ORANGE-HOISIN SAUCE"

My friend Delia told me she likes cooking Tofu, and is asking for a new simple recipe. Ok Del, here is one easy recipe for you, with your favorite Tofu, my favorite shrimp and oranges that are very much in season now.

I usually use hard tofu because I know that for people who are not used to eating this (like my husband), it would be difficult to appreciate the soft and mushy texture of the softer tofu.

[CHICHAYS KITCHEN: If you want to introduce tofu to somebody who has never tried it before, I suggest you par-cook the tofu before using it in your cooking (cut it into cubes, or slice it, and then brown it in olive oil, and pat-dry it with a paper towel to remove excess oil. This will give it a chewy texture, thus will blend well with the texture of your meat dishes and veggies, and you do not have to worry about it becoming soggy once cooked.]

I will post more tofu dishes in the future. You'll be surprised how versatile this protein-rich ingredient is, and you can use it in many dishes as a meat extender, or as a meat alternative.

You will also notice in my recent recipes, I used a lot of fresh orange juice. This is because my mother-in-law's orange tree bears a lot of really nice fruits... I just can't stop eating them, and I thought of using the really ripe ones for my cooking to take advantage of this sweet fruit while it's in season.

(If you want some freshly-picked oranges, call me! )

-CHICHAY

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"SHRIMP AND TOFU IN ORANGE-HOISIN SAUCE"

What You Need:

• 10 pcs medium-sized shrimps, peeled and cleaned
• 2 blocks hard tofu
• juice from 2 ripe oranges
• 1 tbsp Hoisin sauce (can be substituted with oyster sauce)
• 1/2 small onion, chopped
• 3 cloves garlic, minced
• 1 medium-sized tomato, quartered
• 1 tbsp chopped cilantro
• 2 tsp cornstarch dissolved in 1 tbsp water
• 1 tbsp olive oil
• 1 tsp sesame oil
• salt and pepper to taste.

Prep:

-Drain the tofu and place in a strainer, and put something heavy on top of the tofu pieces, and leave then to drain more for about 10 minutes.

-Squeeze the juice from the orange, mix in the Hoisin sauce with the orange juice, and marinate the shrimps in this mixture for about 10 minutes.

-Strain the marinade from the shrimps, and set these aside.

How To:

-Heat up the olive oil in a pan over medium-high heat.

-Add in the tofu pieces (make sure there is enough space for each piece to cook well), fry these for about 1 minute each side. Make sure all sides of the cubes are a little browned.

-Transfer the cooked tofu pieces in a strainer and set aside.

-In the same pan, saute the onions and garlic until softened, and stir in the tomatoes, a quick stir is enough.

-Add in the reserved marinade from the shrimp, cornstarch and water mix, and the cooked tofu, stir well. Lower the heat and let this simmer for about 5-7 minutes.

-Add in the shrimps and sesame oil, keep stirring for about 5 minutes, or until the shrimps are cooked.

-Once cooked, taste the sauce, season with salt and pepper if needed, stir in the chopped cilantro, and serve.

"ORANGE MARINATED SALMON STEAK"

Here's a simple Asian-style "Orange Marinated Salmon Steak" which is a perfect dish for those who do not enjoy the sourness of lemon. Using the orange juice adds subtle acidity to your marinade, but still has the natural sweetness that does not overpower the natural salmon taste.

-CHICHAY

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"ORANGE MARINATED SALMON STEAK"

What You Need:

• 4 fresh or frozen salmon steaks, 1 to 1 1/4 inches thick
• 3 tbsp olive oil
• 1/4 cup orange juice (fresh or store-bought will do)
• 1/4 cup dry white wine (optional)
• 3 tbsp flat-leaf parsley, minced
• 2 cloves garlic, minced
• 1/3 tsp. salt or 1 tbsp of soy sauce
• Dash of pepper

Prep:
-In a small bowl, combine oil, orange juice, white wine, parsley, garlic, salt or soy sauce, and pepper. Whisk all the ingredients together.
-Place the salmon steak pieces in a shallow baking dish and pour the marinade on the steaks.
-Turn the salmon steak pieces to coat with the marinade.
-Cover and refrigerate for a minimum of 2 hours, turning the salmon once
while it is marinating.

How To:
-Drain the salmon, reserving the marinade.
-Season the salmon steaks with salt and pepper, and spray each side with olive oil.
-Grill the salmon on an uncovered grill (or a grill pan, or in the oven) for about 5-7 minutes.
-Turn and grill for another 5-7 minutes more, or until the salmon flakes easily when tested with a fork.

-While grilling the salmon steak, heat up the leftover marinade (plus 2 tbsp water) in a small pot. Bring this to a boil, then lower the heat, and let it simmer, and reduce this for about 5-7 minutes, and when done, set aside. This will be your final glaze for the salmon.
-When the salmon steaks are done, transfer to a dish, brush with the orange glaze, and serve with your favorite side dish.

"VEGETABLE MEDLEY"

Eating a lot of spinach and broccoli lately made me miss some of my favorite vegetables that are commonly used in Filipino cooking, namely: okra, "talong"(eggplant), and "sitaw" (long beans). I just had to run to the market and get these for my "Vegetable Medley"! While buying my vegetables, a store employee told me they have newly delivered 'carnival squash' in the store, and he even shared with me some ways to prepare it.

I checked the bright yellow squash, it looked really pretty, and so I had to buy it. BUT, I really do not enjoy eating squash...well, at least the kind we used to have when I was younger! Oh well, I told myself since I don't remember anymore the last time I ate squash, then why not mix it in my "Vegetable Medley"...I might like it this time.

Surprise, surprise! The carnival squash I got was not the soggy kind of squash that I used to hate. Even when I reheated the leftovers, it still wasn't mushy nor soggy - not as I expected it would be.

Anyway, in the "Vegetable Medley" that I cooked years ago, I added coconut milk and "bagoong", or just "bagoong". But now that I no longer use "bagoong" in my cooking, and I can no longer eat coconut/coconut milk, I tried using oyster sauce for flavor. It came out delicious, and the sweetness of the oyster sauce went well with all of the vegetables, especially with the squash! Try it and please let me know if you liked it, ok?

[CHICHAYS TIP: Using oyster sauce as a flavoring is optional, and you can always use the traditional "bagoong" that we all love. If you are to use bagoong, try to squeeze in some lemon or kalamansi to your vegetables while cooking, just for a hint of tanginess.]

-CHICHAY

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"VEGETABLE MEDLEY"

What You Need:

• 1 tbsp olive oil
• 1/2 cup water
• 1 medium-sized onions, chopped
• 3 cloves of garlic, peeled and chopped
• 8 pcs of "sitaw" (long beans), cut into 1 1/2 to 2 inches each
• 1 small carnival squash, peeled, cleaned, and cut into bite-size cubes
• 1/2 tsp ground pepper
• 1 tbsp of your choice of flavoring (either cooked "bagoong", or oyster-sauce)
• 1 medium-sized tomato, quartered
• 8 pcs of okra (pick the small ones, about 1 1/2 to 2 inches in length), stems trimmed
• 1 small talong (eggplant), cut into bite pieces
• 1 tsp sesame oil

How To:
-In a hot pot, saute the onions and garlic

-Add in the sitaw, squash cubes, water, ground pepper, and the flavoring ("bagoong" or oyster sauce), mix together, cover and let this cook for about 5-7 minutes, or until the squash is quite tender (but not overcooked).

-Stir in the tomatoes, okra and the eggplant, cover and cook for another 5-7 minutes.
-Drizzle your veggies with some sesame oil and turn off heat.
-Transfer to a dish and serve with rice.

"CHICKEN ADOBO WITH PINEAPPLE""

I used to cook my 'adobo' the traditional way (with garlic, vinegar, soysauce and bay leaf), but when I met my husband, he talked me into trying to put pineapple in my 'adobo' - which he first tasted at a Pinoy friend's house while he was still in elementary school (and it got stuck in his head, or tastebuds since then!). I was hesitant in the beginning because: 1. I used to have an allergic reaction to pineapple when I was still young, and 2. I really wanted to stick to the kind of 'adobo' I grew up with.

Anyway, so I used pineapple but I made sure it's the canned in heavy syrup kind. The pineapple pieces and juice made my 'adobo' sauce thicker, and of course a bit sweeter, and I used the juice to replace part of the vinegar for acidity.

Now I always make my 'adobo' this way at home,and I even add boiled eggs, which goes well with the rich and tasty 'adobo' sauce!

-CHICHAY

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"CHICKEN ADOBO WITH PINEAPPLE"

What You Need:

• 8-10 chicken pieces (legs, thighs, breast cuts, or any mix you like)
• 2 tbsp olive oil
• 8 cloves of garlic, mashed
• 1/2 medium-sized onion,chopped
• 1/4 cup white vinegar
• 6 slices of pineapple (canned, in heavy syrup)
• 1/4 cup pineapple syrup/juice (from the can of pineapple)
• 1/2 cup soy sauce
• 1/3 cup water
• 1 tsp ground black pepper
• 3 pcs bayleaf

Prep:

- In a pot, add in the olive oil, garlic and onions, chicken pieces

-and at this point,pineapple, bayleaf, water and vinegar.

-Cook in high heat, bring to a boil, uncovered (DO NOT STIR)

-Once the adobo is boiling, lower the heat and and let this simmer (uncovered) for 10 to 20 minutes (do not stir).

-Flip the meat pieces over, cover, add in the pineapple chunks, and then let cook for another 10 minutes or more on low heat, or until the chicken pieces are really tender.

-Taste the sauce at this point and adjust the seasoning (you may add salt and pepper, or add some sugar if the sauce is too sour for your taste.)

-Once cooked, transfer your adobo to a serving dish.

[CHICHAY TIP:Cover with foil and let rest for about 5 minutes before servng. This will make your meat tender and juicy.]

-Serve with hard-boiled eggs (optional), rice and side of veggies if you like!

[CHICHAY TIP: If you are not fond of pineapple, just omit the pineapple and the juice from this recipe and add a little bit more vinegar for acidity, and add some sugar to balance it of.)

"PORTOBELLO AND EGG BREAKFAST"

At first, my husband was kind of hesitant to try this "PORTABELLO AND EGG BREAKFAST" that I served him. He was just staring at it and said it's too early for this meaty mushroom. But when he tried it, he wanted me to make some more, and even requested that next time maybe I can use Canadian Bacon, or any other kind of ham instead of smoked turkey meat.

Ok, you can cook the eggs any way you want it, and use any kind of meat here (or don't add meat, if you wish), and I am telling you, you'll be surprised as to how good this simple dish will taste.

I served this with toasted/buttered Oat-Nut Bread on the side...it was perfect, but... the Pinay "Chichay" might try it with rice on the side next time!

-CHICHAY

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"PORTOBELLO AND EGG BREAKFAST"

What You Need:

• 2 portobello mushroom caps


• 1 tablespoon olive oil


• 2 pieces of sliced lunch meat of your choice (salami, ham, turkey salami, turkey meat, or Canadian bacon)


• 2 eggs, beaten


• 2 teaspoons basil pesto sauce (store-bought will do)


• 2 teaspoons grated Parmesan cheese


• 2 teaspoons scallions cut in small pieces (optional)


• ground black pepper


• salt


• Pam cooking spray

How To:
-Preheat your grill (or grill pan) and spray with cooking spray.
-With a spoon, scrape out the dark inside of the mushrooms caps ("gills"). Do this gently, and be careful not to break the cap.
-Brush both sides of the mushroom caps with oilve oil and sprinkle with salt and pepper.
-Grill the mushrooms over a medium-high heat for about 5-7 minutes per side, until they are tender and their juices begin to release.
-Transfer to a dish and set aside.
-On the same grill (or grill pan), cook the meat slice over medium-high heat for a few seconds on each side, until they are warm.
-Place a piece of the meat slice into each of the mushroom caps.
-Cook the eggs in a nonstick skillet, stirring frequently, until the eggs are done (about 2-3 minutes).
-Season with salt and pepper to taste.
-Spoon 1/2 of the scrambled eggs on top of the meat slice in each the mushroom caps.
-Drizzle 1 teaspoon of pesto sauce over each and top with some scallions and Parmesan cheese.
-Serve with buttered toasted bread.

"MUSHROOM CHICKEN PENNE"

Mushrooms have nutrients and vitamins. Are you surprised? Now, isn't that enough reason to try and be brave enough to buy those fresh portobello and shiitakes the next time you go to the Ranch Market?

I got so excited when I saw a whole aisle of different wild mushrooms last night when I went to the supermarket. They are not cheap though! Maybe next weekend I will try to get up early and go to the farmer's market for real fresh (yet cheaper) mushrooms.

In my recipe here of MUSHROOM CHICKEN PENNE, I used Marinara Sauce. But you can always use any sauce of your choice - either store-bought, or made from scratch. Remember previously I shared with you my recipe for Marinara Sauce? Yeah I stock up on that and add it to my easy pasta dishes.

[CHICHAY TIP: For a meatless version of this dish, simply omit the chicken from your ingredients list, and double the amount of the mushrooms.]

-CHICHAY

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"MUSHROOM CHICKEN PENNE"

What You Need:

• 1 cup sliced fresh mushroom slices (portobello, shiitake)


• 1 tablespoons olive oil


• 1 tbsp butter


• 6 cloves garlic, minced


• 2 cups prepared pasta sauce of your choice (marinara, afredo, pesto)


• 1 cup sliced chicken breast


• 2 cups cooked penne pasta


• grated Parmesan cheese for toppings


• 1 tsp chopped parsley or cilantro for toppings (optional)

How To:
-In a large skillet, heat oil.
-Add the chicken, and saute (for about 6-8 minutes) until cooked on all sides
-add the butter, garlic and mushrooms, season with salt and pepper, and stir, and cook for another 6-8 minutes
-Stir in the pasta sauce; let simmer for about 5 minutes, stirring constantly.
-Add pasta; toss until well combined, and transfer to a serving dish.
-Top with parmesan cheese and chopped parsley or cilantro, and serve.

"CABBAGE AND SHRIMP STIR-FRY""

Stir-fried cabbage was a favorite dish that my mom used to cook when my brother and I were still kids. Easy and delicious. But now, I like it better with shrimps...perfect with fried rice, YuMmmmm!

If you are not fond of shrimps, you can always add cooked chicken or turkey meat (cut in cubes), or cooked pork cutlets. If you want this meatless, then add tofu as your protein, or just make it a simple vegetable dish (that's how my mom used to prepare cabbage).

-CHICHAY

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"CABBAGE AND SHRIMP STIR-FRY"

What You Need:

• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp minced ginger
• 2 tsp of olive oil
• 2 cups chopped cabbage
• 10 pcs medium-sized shrimps, shelled and cleaned (you can also use pre-cooked shrimps)
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 2 tsp sesame oil
• 1 stalk scallion (optional), chopped

How To:

-In a heated pan with olive oil, saute the onions until softened.
-Stir in the garlic, ginger

- Stir in the shrimps (if you are using raw shrimps, cook for about 1-2 minutes or until the shrimps turn light orange)
-Stir in the cabbage, and cook for another minute or two, stirring constantly.
-Turn off the heat, drizzle with some sesame oil, sprinkle with the chopped scallions (also known as spring onions or green onions), and serve.

"HOMEMADE SALSA"

Some people have the "salsa" as a side dish, but if you try different combinations of fruits,vegetables, chiles and herbs with your salsa, it can be a main dish by itself!
The "salsa" is so versatile, that you can pair it with any other dish! The simplest "salsa" has chopped (sometimes pureed) tomatoes, onions, cilantro and chiles. BUT, you can always add other ingredients to your liking and create a totally wonderful dish that doesn't require any cooking. For the base of your salsa, why not try other ingredients such as cucumber, pineapple, melons, mangoes, papayas or peaches? For crunch and added flavor and color, why not try Jicama ("singkamas"), radish, whole corn kernels, avocado, beans and a variety of fresh herbs like mint, parsley, or basil? Some add roasted tomatoes, chiles and/or garlic to give the "salsa" a smoky flavor. Some prefer it like that, but I prefer the fresh, raw "salsa". I find this raw salsa refreshing, and the colors are more appetizing.
Try making salsa by cutting the ingredients by hand instead of using a food processor...it's more fun this way, and at least you do not have to worry about over-chopping your onions or tomatoes.

- CHICHAY
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"HOMEMADE SALSA"

What You Need:

• 3 medium tomatoes, diced

• 1 small onion, minced


• 1/3 cup diced cucumber(optional)


• 1 garlic clove, minced


• 2 tbsp minced cilantro or parsley


• 1 tsp soy sauce (optional)


• 1 tbsp balsamic vinegar or lime juice


• 1/2 tsp hot sauce (optional)


• salt & pepper to taste

• 1 piece of chile of your choice, chopped

How To:

In a bowl, simply mix all ingredients well, taste and adjust the seasoning, then refrigerate for at least half an hour before serving.