Developed and Published by the:

for

Persons Who Use Drugs

(PWUDs) FOOD AND NUTRITION RESEARCH INSTITUTE Department of Science and Technology Copyright 2019

For more information, please contact:

THE DIRECTOR

Food and Nutrition Research Institute Department of Science and Technology Gen. Santos Ave., Bicutan, Taguig City Tel Nos.: (632) 837-2071 to 81 local 2296; (632) 839-1846 Telefax No.: (632) 837– 2934 Email: [email protected] Website: http://www.fnri.dost.gov.ph

Department of Science and Technology Food and Nutrition Research Institute

REFERENCES

HEALTHY Alcoholics Victorious. The “Recovery Diet”. Available at https://alcoholicsvictorious.org/faq/rec-diet#Diet Department of Education, International Institute of Rural Reconstruction SNACKS and Food and Nutrition Research Institute (2013). Developed Recipes using for Indigenous Vegetables. Molina, Carlo J. Jr. (October 5, 2016) What to eat if you’re quitting drugs. Persons Who Use Drugs Available at https://businessmirror.com.ph/what-to-eat-if-youre-quitting-drugs/ (PWUDs) Tanchoco, Celeste & A.J. Ruiz. NDAP Diet Manual, 5th ed. 2010. Nutritionist- Dietitians’ Association of the . Principal Investigator: IMELDA ANGELES-AGDEPPA, Ph.D. Food and Nutrition Research institute, Department of Science and Technology. Food Exchange Lists for Project Adviser: MARIO V. CAPANZANA, Ph.D.

Meal Planning. 3rd ed. 1994. Taguig City: FNRI-DOST. Philippines. RESEARCHERS: Frances Pola Arias, MSPH, RND Food and Nutrition Research institute, Department of Science and Ren Annaliz P. Garingo, RND Technology (2015). Philippine Dietary Reference Intakes: Summary of Ma. Adela D. Rubio, RND Recommendations. Taguig City : FNRI-DOST. Philippines. James Andrei Justin P. Sy, RND Jenella Kaiza L. Perez Food and Nutrition Research Institute, Department of Science and Ann Margarette Satorre Technology (2013). Lutong FNRI: Jonathan J. Lumanog Jr. Brown Recipes para sa Lahing Kayumanggi. Taguig City : LAYOUT DESIGNER: FNRI-DOST. Philippines. Melvin A. Sareno Food and Nutrition Research Institute. Lutong FNRI Library. Available at http://i.fnri.dost.gov.ph/menuevalplus/recipe Department of Science and Technology FOOD AND NUTRITION RESEARCH INSTITUTE

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71 DOST-FNRI i

INTRODUCTION Different Cuts Nutrition has a vital role in the management of addiction and improvement of the rehabilitation process of Person Who Use Drugs (PWUD). PWUDs follow a diet which has more protein, healthy fats, and fiber, less , caffeine, and fewer refined carbohydrates. With this, Food and Nutrition Mince Institute - Department of Science and Technology (FNRI - DOST) developed a recipe booklet for Person Who Use Drugs.

A normal Filipino diet prescription is composed of a distribution of 15% protein, 60% carbohydrates, and 25% fat (NDAP, 2010). On the other hand, the diet recommendation for PWUDs which is composed of 2000 kcal, Dice 23% protein, 55% carbohydrates, and 22% fat was used as a guide in computing for the recovery diet for PWUDs (Alcoholic Victorious Organization, USA, 1995)

The Development of this recipe booklet is part of the project entitled “Rehabilitation and Evaluation of Quality of Life through Management, Nutrition Education, Healthy Diet, and Intervention of Person Who Use Drugs Cube (REMEDI)”. Out of 128 recipes searched and modified into the requirements needed by PWUD, 117 were selected and compiled in this booklet and 25 from it is snacks recipes. Recipes were standardized using iFNRI: Recipe Evaluation Software to calculate the nutrient content of each dish. These recipes underwent sensory evaluation for acceptability and were evaluated by a team Wedge of experts on clinical Nutrition and Dietetics. Procedures of each recipe are clear with easy to understand terminologies. Ingredients of the kitchen- tested recipes used are cheap and commonly found in the market.

This booklet includes recipes which are easy to prepare. It also includes the sample calculation of a diet prescription for PWUD, Strips recommended energy and nutrient requirements for PWUD, and a 8- week cycle menu developed by FNRI that will serve as a guide in different Rehabilitation center Nationwide in their everyday meal planning.

Prices of items are based on October-November 2017 prices 70 in Bicutan Public Market,Taguig City ii

TABLE OF CONTENTS 8– WEEK CYCLE MENU

WEEK 8 Introduction ii Table of Content iii DAY 4 DAY 5 DAY 6 DAY 7 Acknowledgement vi Recipe Abbreviation vii Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Canton Fried with Cooking Measurement Conversion vii (1 serving) salted egg and (1 serving) Chicken Veggie Glossary viii (1 serving) Nuggets (1 serving) The “Recovery Diet” Pattern for PWUDs ix Tasty Bread Energy and Nutrient Requirements of PWUDs ix (2 pcs 80g) Rice (1 cup, 160g) Rice (1 cup, 160g) Computation of Desirable Body Weight and Energy x Milk (4Tbsp) + Lemongrass Tea Rice Coffee Chocolate pwd + and Nutrient requirements of PWUDs 1 tsp sugar (1 cup, 250ml) (1 cup, 250ml) 2 tsp sugar Sample Energy and Nutrient Distribution per meal xi French Toast sa Ibos Egg spread in and Chicken Recommended Amount of Food Intake Per Day xi (1 serving) (1 serving) Spread Pandesal using Food Exchange List (FEL) Manual (1 serving) (1 Serving) Sample Serving Size of Snacks for PWUDs xii Kitchen Know-How and Practical Tips xiii Beefsteak Stir-fry Chicken na Baboy Pininyahang Manok (1 serving) and Tokwa sa Miso (1 serving) sa Gata (1 serving) (1 serving) Snacks (25) Adobong Sitaw PB&J Chessy Pandesal 2 (1 serving) with Salted Egg 4 Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) & 6 Fruity 8 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Mami 10 Boiled Egg Cheese Sticks Boiled Sweet Tuna chicken Spread in Pandesal 12 (1 pc, 60g) (1 serving) (1 pc, 75g) (1/2 Serving) French Toast 14 Sweet beans Egg Spread in Pandesal 16 (1/3 cup, 55g) Cheese- Spread in Pandesal 18 Pan Fry Chop Chicken Pork Kare - Kare Lumpiang Sariwa 20 (1 serving) Fish (1 serving) with Corn and (1 serving) Cheese Stick 22 Vegetable Carrots Soup Ginisang Togue Banana Peanut Toast 24 (1 serving) (1 serving) (1/2 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Chicken Ceasar Salad 26 Pancit Palabok 28 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

69 iii

8– WEEK CYCLE MENU TABLE OF CONTENTS

WEEK 8 Cheese Burger 30 Ginataang Monggo 32 MEAL DAY 1 DAY 2 DAY 3 Tuna 34 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Pancit Bihon 36 Pork Dumpling 38 Chicken Veggie Tuna Misua Soup Chicken Sotanghon Soup (1 serving) (1 serving) Soup (1 serving) Lomi 40 BREAKFAST Kwek-Kwek 42 Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) 44 46 Milk (4Tbsp) + Chocolate pwd + Rice Coffee 1 tsp sugar 2 tsp sugar (1 cup, 250ml) 48 50 PB&J Cheesy Tuna Chicken Maruya Pandesal Spread in Pandesal (1 serving) Suman sa Ibos 52 AM SNACK (1 serving) (1 serving) Boiled Saba 52 Boiled Camote 53 Sauteed Pork with Chicken Pochero Sinanglay na Tausi (1 serving) (1 serving) Tilapia (1 serving) 8 Week Cycle Menu 54 Different cuts 70 Ensaladang Adobong Kangkong References 72 LUNCH Labanos (1 serving) (1/2 serving)

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Lumpiang Sariwa Bibingka Fruity Macaroni (1 serving) (1 serving) Salad (1 serving) PM SNACK

Fish Fillet with Chicken Vegetables & Tausi (1 serving) (1 serving) (1 serving) Bulanglang DINNER (1 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

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8– WEEK CYCLE MENU

WEEK 7

DAY 4 DAY 5 DAY 6 DAY 7 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Tuna and Spaghetti Tokwa-Veggies Chicken Potato Patty (1 serving) (1 serving) Guisado (1 serving) Soup (1 serving) Tasty Bread Rice (1 cup, 160g) Rice (1 cup, 160g) (2 pcs 80g)

Salabat Tea Lemongrass Chocolate pwd + Rice Coffee (2 cups, 400ml) (1 cup, 250ml) 2 tsp sugar (1 cup, 250ml) Boiled egg Puto with Salted Mami Tuna Sandwich (1 pc, 60g) Egg (1 serving) (1 serving) (1 serving) Sweet beans (1/3 cup, 55g)

Chicken Giniling Beef Asado Pork Sinabawang Gulay (1 serving) (1 serving) (1 serving) at Isda (1 serving)

Ginataang Langka Ensaladang Talong Cucumber Salad (1/2 serving) (1 serving) (1 serving)

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Ginataang Monggo Kwek kwek Cheese Burger Pancit Bihon (1 serving) (1 serving) (1 serving) (1 serving)

Ground Pork with Ginisang Tinapa at Sourmilk Fried Pork Giniling at Patola & Misua Gulay (1 serving) Chicken w/ Tokwa Guisado (1 serving) Chopsuey (1 serving) (1 serving) Utan (1 serving) Rice (1cup, 160g) Rice (1cup, 160g) Rice (1cup, 160g) Rice (1cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

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8– WEEK CYCLE MENU ACKNOWLEGDEMENT WEEK 7

MEAL DAY 1 DAY 2 DAY 3 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) The authors wish to express their sincere appreciation and gratitude to the following members of the Expert’s Panel for with Scrambled Egg & Chicken Sigarilyas Pandesal Tuna (1 serving) Guisado (1 serving) sharing their technical expertise on clinical nutrition and BREAKFAST (1 serving) dietetics: Rice (1 cup, 160g) Rice (1 cup, 160g)

Rice Coffee Chocolate pwd + Milk (4Tbsp) + Hon. Virgith B. Buena, RND, RDN; (1 cup, 250ml) 2 tsp sugar 1 tsp sugar Dr. Celeste C. Tanchoco, RND, MPH, DrPh; Egg spread in Chicken Ceasar Pancakes & Pandesal Salad (1/2 serving) Banana (1 serving) Ms. Nievas Serra, RND; AM SNACK (1 serving) Ms. Josephine L. Guiao, RND, DCN, MSc;

Ms. Perla S. Enguerra, RND; and Chicken Pandan Kinamatisang Isda Ms. Juvy Martillos-Sy, RND; Pakbet (1 serving) with Mixed Veggies (1 serving) (1 serving) Ms. Miraflor O. Pilpil, RND; Ms. Minviluz Vera Cruz, RND; LUNCH Ms. Consuelo C. Sabio, RND; Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Ms. Milagrina Jacinto, RND;

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Dr. Zenaida F. Velasco, RND, PhD;

Lomi Ginataang Mais Boiled Sweet (1 serving) (1 serving) Potato (1 serving) PM SNACK Ms. Marietta M. Bumanglag, RND, MPH for her valuable

contribution on recipe development. Igado Beef Ginataang Manok (1 serving) (1 serving) with Sitaw at Ginisang Togue Kalabasa DINNER (1/2 serving) (1 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

66 vi

RECIPE ABBREVIATION 8– WEEK CYCLE MENU WEEK 6

DAY 4 DAY 5 DAY 6 DAY 7 c = cup ml = milliliter Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) tsp = teaspoon l = liter Tuna Tortang Fried Tinapa with Tuna-Egg Sandwich Talong (1 serving) Arrozcaldo with Tbsp = tablespoon pc = piece salted egg and Suman sa Ibos Veggies & Quail wt = weight pcs = pieces tomato (1 serving) (1pc, 60g) Eggs (1 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) g = gram in = inches Kg = kilogram lvs = leaves Lemongrass Salabat Tea Milk (4Tbsp) + Chocolate pwd + (1 cup, 250ml) (1 cup, 200ml) 1 tsp sugar 2 tsp sugar mg = milligram mbs = matchbox size Fruity Macaroni Pancit Palabok Bibingka Maruya Salad (1 serving) (1 serving) (1 serving) (1 serving)

COOKING MEASUREMENT Sinampalukang Fried Galunggong Pork Beef Asado Manok (1 serving) and monggo (1 serving) (1 serving) CONVERSION (1 serving) Guisadong Sayote Ginisang Togue at Baguio Beans (1/2 serving) (1/2 serving) 1 tsp = 5 mL or 5 g ⅛ cup = 2 Tbsp Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

1 Tbsp = 15 mL or 15 g ¼ cup = 4 Tbsp Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) ½ cup = 120 mL or120g ⅓ cup = 5 Tbsp + 1 tsp Cheese-pineapple PB&J Cheesy Pork Dumpling Okoy 1 cup = 240 mL or 240 g ½ cup = 8 Tbsp Spread in Pandesal Pandesal (1 serving) (1 serving) 1 Tbsp = 3 tsp ¾ cup = 12 Tbsp (1 serving) (1 serving) 1 cup = 16 Tbsp Pork & Tokwa in Chicken Adobo with Pesang Isda Creamy Chicken sweet and sour Egg (1 serving) (1 serving) with Mushroom sauce (1 serving) Ginataang Puso ng (1 serving) Cucumber Salad Saging (1 serving) (2 servings) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

65 vii

8– WEEK CYCLE MENU GLOSSARY WEEK 6

MEAL DAY 1 DAY 2 DAY 3 Beat – to mix rapidly in order to make the mixture smooth and light by Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) incorporating as much air as possible

Tokwa-Veggies Chicken Potato Boil- is a method of cooking that uses water in high temperature to Guisado (1 serving) Soup (1 serving) Sopas (1 serving) cook foods BREAKFAST Tasty Bread Chop- to cut into small pieces Rice (1 cup, 160g) (2pcs, 80g) Crush- to break into powder or very small pieces by pressing, pounding or grinding Milk (4Tbsp) + Chocolate pwd + Rice Coffee Cube- to cut into small cubes of uniform size and shape 1 tsp sugar 2 tsp sugar (1 cup, 250ml) Dice- to cut into small cubes of uniform size and shape Lomi Tuna Chicken Banana Peanut Dredge – to coat wet or moist food with a dry ingredient prior (1 serving) Spread in Pandesal Toast to cooking AM SNACK Boiled peanuts (1 serving) Fry - to cook in hot fat or oil (1/3 cup, 25g) Grate - to rub on a grater that separates the food in various sizes Sinigang na Ground Pork & Fried Bangus with of bits or shreds. Bangus Liver w/ Veggies mixed veggies Grill - to cook on a grill over intense heat (1 serving) (1serving) (1 serving) Mash - to reduce to a soft pulpy state by beating or pressure

Mince - to cut or chop food into extremely small pieces. LUNCH Pan- Fry – to cook food in a pan with a small amount of fat Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Quarter – to cut into four parts Sauté – to cook food on hot liquid kept just below the boiling Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) point of water Tuna Sandwich Lumpiang Sariwa Cheese Sticks Slice – to cut into pieces (1 serving) (1/2 serving) (1 serving) Steam - to cook in steam in a pressure cooker, deep well cooker, PM SNACK double boiler, or a steamer made by fitting a rack in a kettle with a tight cover. Chicken Nilagang Baka Pininyahang Manok Stir – to mix by making circular movements in it with a spoon (1 serving) (1 serving) sa gata or similar object (1 serving) Stir- Fry – to fry quickly over high heat while stirring constantly DINNER Strip – to cut or tear into long, thin pieces Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Toss – to stir back and forth with a quick, light motion

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

64 viii

The Recovery Diet 8– WEEK CYCLE MENU WEEK 5

→ Less sugar – avoiding sugar will control blood sugar level, which can DAY 4 DAY 5 DAY 6 DAY 7 help stabilize mood swings, anxiety and depression. Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

→ Fewer refined carbohydrates– avoid simple carbohydrates like Chicken Sotanghon Pancit Canton Tuna and Peas Chicken Veggie chocolates, candies and other sweets, these may trigger the highness of Soup (1 serving) (1 serving) Patty (1 serving) Nuggets (1 serving) the SAI, Choose whole grains instead. Tasty Bread Rice (1 cup, 160g) (2 pcs, 80g) Rice (1 cup, 160g) Rice (1 cup, 160g) → More protein – SAI’s often have muscle wasting in order to gain the lose muscle a higher protein is recommended, it also serves as building Rice Coffee Chocolate pwd + Salabat Tea Rice Coffee (1 cup, 250ml) 2 tsp sugar (2 cups, 400ml) (1 cup, 250ml) blocks for neurotransmitters which often lacks in SAI’s. Ginataang Monggo Cheese Burger French Toast Pancit Bihon → More fiber– needed to heal the gastrointestinal system. (1 serving) (1 serving) (1 serving) (1 serving) Sweet beans → More healthy fats – Good fats help the body absorb fat- soluble (1/3 cup, 55g) vitamins. Beef Steak Steamed Tulingan Pork Adobo with Stir frybeef with → Fewer processed foods – Liver repair is critical in early sobriety. So (1 serving) with vegetables Veggies (1 serving) Oyster Sauce this food should be avoided. (1 serving) (1 serving) Cabbage Guisado Ginisang Upo → Less caffeine– Caffeine can exacerbate insomnia and anxiety, which (1 serving) (1 serving) are especially prevalent in early sobriety. Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Energy and Nutrient Requirements Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) of Person Who Use Drugs Mami (1 serving) Ginataang Monggo Boiled Saba Kwek kwek (1 serving) (1 pc, 100g) (1 serving) Egg boiled Energy 35 kcal/kg BW/day (1 pc, 60g) Protein 1.93 g/kg/day Pork Nilaga Tinoloang Manok Sarciadong Tilapia (1 serving) (1 serving) (1 serving) (1 serving) Macronutrients Computed using NPC method (70:30) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Cucumber Salad

63 ix

8– WEEK CYCLE MENU Computation of Desirable Body Weight and Energy and Nutrient requirements of PWUDs WEEK 5

MEAL DAY 1 DAY 2 DAY 3 Estimating Desirable Body Weight (DBW) for PWUDs Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Tannhauser’s Method was used to estimate the desirable body weight (DBW) of PWUD. It measures height (ht) in centimeter (cm). Deduct from Spaghetti Chicken Veggie Tuna Misua Soup this factor 100 and the answer is DBW in kg. The DBW obtained applies to (1 serving) Soup (1 serving) (1 serving) Filipino stature by deducting 10%. BREAKFAST Tasty Bread (1 pcs, 40g) Rice (1 cup, 160g) Rice (1 cup, 160g) Example:

Lemongrass Milk (4Tbsp) + Chocolate pwd + DBW kg = (ht. in cm– 100) -10% (ht. in cm -100) (1 cup, 250ml) 1 tsp sugar 2 tsp sugar DBW kg = (163-100) – 10% (163-100) Chicken Ceasar Cheese-pineapple Puto with Salted = 63 – 6.3 Salad (1 serving) Spread in Pandesal Egg (1 serving) = 56.7 or 57 kg AM SNACK (1 serving) Sample Computation of Diet Plan for PWUDs ENERGY: Chicken Adobo with Stir-fry pork with 57 x 35 kcal/kg IBW/day = 1995 ~ 2000 kcal Egg (1 serving) veggies (1 serving) (1 serving)

Enseladang PROTEIN (CHON): LUNCH Labanos (1 serving) 57 x 1.93 g/kg/day = 110.01 ~ 110 grams 110 grams x 4 kcal/g/CHON = 440 kcal Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) CARBOHYDRATES (CHO): Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) 2000 kcal - 440 kcal from CHON= 1560 kcal Okoy Pancakes & Pancit Palabok 1560 kcal x 70% of total calories = 1092 kcal from CHO (1 serving) Banana (1 serving) (1 serving) 1092 kcal / 4 kcal/g/CHO = 273 ~ 275 grams PM SNACK FAT: Pinaputok na Nilagang Baka Chicken Embutido 1560 kcal x 30% of total calories = 468 kcal from Fat Tilapia (1 serving) (1 serving) (1 serving) 468 kcal / 9 kcal/g/Fat = 52 ~ 50 grams Ginataang DINNER (1/2 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) DBW- Desirable body weight NPC- Non-protein calories Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Kcal- kilocalorie 62 x

Sample Energy and Nutrient Distribution per meal 8– WEEK CYCLE MENU WEEK 4

DAY 4 DAY 5 DAY 6 DAY 7 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Tuna-Egg Sandwich Carbonara with Chicken Sigarilyas Pancit Canton (1 serving) Pandesal Guisado (1 serving) (1 serving) Suman sa Ibos (1 serving) Tasty Bread (1 pc, 60g) Rice (1 cup, 160g) (2 pcs, 80g)

Lemongrass Rice Coffee Milk (4Tbsp) + Chocolate pwd + (2 cups, 500ml) (1 cup, 250ml) 1 tsp sugar 2 tsp sugar

Recommended Amount of Food Intake Per Day using Food Lumpiang Sariwa Maruya PB&J Cheesy Fruity Macaroni Exchange List (FEL) Manual (1/2 serving) (1/2 serving) Pandesal Salad (1 serving) Sweet beans (1 serving) (1/3 cup, 55g)

Chicken Embutido Fried Bangus and Pork Monggo Stir fry beef with (1 serving) Mixed Veggies (1 serving) Oyster Sauce (1 serving) (1 serving) Utan (1 serving) (1/2 serving)

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Cheese Sticks Ginataang Mais Pork Dumpling Egg spread in (1 serving) (1/2 serving) (1 serving) Pandesal Banana Peanut (1 serving) Butter Toast 1/2 Pork Menudo Chicken Afritada Ginisang Tinapa at Chicken Hamonado (1 serving) (1 serving) Gulay (1 serving) with Corn and Ginisang Togue Carrots Soup (1 serving) (1 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

61 xi

8– WEEK CYCLE MENU Sample Serving Size of Snacks for PWUDs WEEK 4

MEAL DAY 1 DAY 2 DAY 3 The following are sample meals prepared for PWUDs using the dietary Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) recommendation (Energy: 2000 kcal; Protein: 110g; Carbohydrates: 275g Chicken Veggie and Fat: 50g) Arrozcaldo with Fried Tinapa with Nuggets (1 serving) Veggies & Quail salted egg and Enseladang Talong SNACKS BREAKFAST Eggs (1 serving) tomato (1/4 serving) Rice (1 cup, 160g) Rice (1 cup, 160g)

Chocolate pwd + Salabat Tea Milk (4Tbsp) + 2 tsp sugar (1 cup, 200ml) 1 tsp sugar Puto with Salted Boiled Sweet Pancit Bihon Egg (1 serving) Potato (1 pc, 75g) (1/2 serving) AM SNACK Boiled peanuts (1/3 cup, 25g)

Creamy Chicken Beef Mechado Ground Pork and Mushroom (1 serving) Liver with Veggies (1 serving) Guisadong Sayote (1 serving) Ginisang Upo at Baguio Beans LUNCH (1 serving) (1/2 serving)

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Kwek kwek Lomi Bibingka (1 serving) (1 serving) (1 serving) PM SNACK

Steamed Tulingan Chicken Binakol Sarciadong Tilapia Allowance: 10% each snack of the total calorie allow- and Vegetables (1 serving) (1 serving) ance per day (1 serving) Adobong Sitaw Variations: , fruit based snacks, and other (1/2 serving) DINNER rice products. Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

60 xii

Kitchen Know-How and Practical Tips 8– WEEK CYCLE MENU WEEK 3

In Buying… DAY 4 DAY 5 DAY 6 DAY 7

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Poultry - Skin must be smooth and should not have bruises. There should be no signs of discolorations along armpits and necks as these are Chicken Potato Scrambled Egg & Sopas Tuna Tortang signs of injected water. Soup Tuna (1 serving) Talong (1 serving) Tasty bread Tasty Bread Beef/ Pork - Meat should be firm and smooth to touch without bad (2pcs, 80g) Rice (1 cup, 160g) (1 pc, 40g) Rice (1 cup, 160g) odor. Fresh beef must be bright red in color while fresh pork must be light pink. Chocolate pwd + Rice Coffee Chocolate pwd + Milk (4Tbsp) + 2 tsp sugar (1 cup, 250ml) 2 tsp sugar 1 tsp sugar

Fish - Eyes should be clear and full, not sunken, cloudy and wrinkled. The Tuna Chicken Ginataang Monggo Pancakes & Chicken Ceasar smell should be fresh inside and at the grills. Scales should be tight, Spread in Pandesal (1 serving) Banana Salad (1/2 serving) bright colored, glossy and adhering to the skin. Flesh should firm, elastic (1/2 serving) (1/2 serving) Boiled Egg (1 pc, 60g) and not separating from the bones. Beef Asado Pork Adobo with Sinampalukang Igado (1 serving) Seafood - In general, all seafood should be clean and fresh, with a sea- Ginataang Laing Veggies (1 serving) Manok weedy smell and shells should be firm and tightly closed. (1/2 serving) (1 serving) Ginataang Puso ng Saging Eggs - They should be clean, free from cracks and in normal shape. Fresh (1/2 serving) eggs are usually heavy and have dull-looking and rough shells. Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Root crops - These should be smooth, firm, well-shaped, have no sprouts Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) and free from cuts, bruises and decay. Okoy French Toast Cheese Burger Tuna Sandwich (1 serving) Boiled peanuts (1 serving) (1 serving) Vegetables - Choose one that have no defects, bruises, appear crispy, at (1/3 cup, 25g) the right degree of maturity and in good color. Buy those in season.

Fruits - Select those that are firm, bright-colored, in right maturity, of Ground Pork with Pininyahang Manok Sweet and Sour Stir-fry Chicken sa Gata Fish (1 serving) and Tokwa good color and aroma to assure ripeness. They should be free from dirt, Patola & Misua (1 serving) Bulanglang (1 serving) decay and bruises. (1 serving) (1 serving)

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Dried seeds and beans - These should be free from holes, insects and other foreign materials and should not be powdery. Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) 59 xiii

8– WEEK CYCLE MENU Kitchen Know-How and Practical Tips

WEEK 3

MEAL DAY 1 DAY 2 DAY 3 In Preparation and Cooking…

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Vegetables - Wash them thoroughly before cutting and paring. Pare them Chicken Sotanghon as thinly as possible to retain more nutrients and minimize wastage. Cut Tuna and Peas Soup (1 serving) Spaghetti them according to the dish requirement. Prepare them close to cooking Patty Roasted Dilis (1 serving) time to avoid discoloration and loss of nutrients. BREAKFAST (1 serving) (1/4 cup, 35g) Tasty Bread Rice (1 cup, 160g) Rice (1 cup, 160g) (2 pcs, 80g) Rice - Wash rice once or twice without rubbing the grains to preserve the Salabat Tea Milk (4Tbsp) + Lemongrass nutrients. Cook them with just right amount of water to avoid wastage. (1 cup, 200ml) 1 tsp sugar (1 cup, 250ml) Meat/ poultry - Match the cut of the meat with the cooking method to be Egg spread in Boiled Saba Egg boiled Pandesal(1 serving) (1 serving) (1 pc, 60g) used. Use the drippings of meat in making and stocks. The scum on AM SNACK Sweet beans the surface when boiling meat should not be removed as it contains water (1/3 cup, 55g) soluble vitamins and given flavors to meat.

Beef Kaldereta Dinengdeng Pork and Tokwa Fish/shellfish - Wash them under clean, running water then remove (1 serving) (1 serving) Pochero (1 serving) entrails. In general, these require lesser cooking time than meat and frying fish, do so in moderate heat until golden brown to prevent from sticking to LUNCH the pan.

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) In Storing…

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)  Avoid overcrowding and overloading to allow circulation of air. Pancit Palabok Fruity Macaroni Cheese-pineapple PM SNACK (1 serving) Salad Spread in Pandesal  Practice First-In-First-Out (FIFO) method. (1/2 serving) (1 serving)  Place cooked foods in shallow pans to allow quick cooling. Cover Vegetable Soup Ginataang Manok Pinaputok na before placing inside the refrigerator. (1 serving) with Sitaw at Tilapia (1 serving) Sauteed Pork with Kalabasa Adobong Kangkong  Store foods on shelves or flat from in tightly closed containers in order DINNER Tausi (1 serving) (1 serving) (1 1/2 servings) to protect them from dust, insects and animals. Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

58 xiv

8– WEEK CYCLE MENU

WEEK 2

DAY 4 DAY 5 DAY 6 DAY 7 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Carbonara with Tuna Misua Soup Chicken Veggie Chicken Veggie Pandesal (1 serving) Nuggets Soup (1 serving) (1 serving) (1 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Chocolate pwd + Rice Coffee Milk (4 Tbsp) + Rice Coffee 2 tsp sugar (1 cup, 250ml) 1 tsp sugar (1 cup, 250ml) Bibingka PB&J Cheesy Mami Pork Dumpling (1 serving) Pandesal (1 serving) (1 serving) (1/2 serving)

Chicken Adobo with Fried Galunggong Pork & Tokwa in Sinigang na Egg (1 serving) and Monggo sweet and sour Bangus ( 1 serving) sauce (1 serving) (1 serving) Ginataang Langka Cabbage Guisado (1/2 serving) (1 serving)

Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Tuna Chicken Cheese Sticks Ginataang Mais Maruya Spread in Pandesal (1 serving) (1/2 serving) (1 serving) (1/2 serving)

Stir-fry pork with Chicken Pochero Fried Fish and Chicken Curry viggies (1 serving) Pakbet (1 serving) (1 serving) Guisadong Sayote (1 serving) at Baguio Beans Rice (1 cup, 160g) (1/2 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

57

8– WEEK CYCLE MENU

WEEK 2

MEAL DAY 1 DAY 2 DAY 3 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Fried Tinapa with Pancit Canton Tuna-Egg Sandwich salted egg and (1 serving) (1 serving) BREAKFAST tomato (1 serving) Tasty Bread Boiled Sweet Rice (1 cup, 160g) (2 pcs, 80g) Potato (1 pc, 75g)

Lemongrass Milk (4Tbsp) + Lemongrass (1 cup, 250ml) 1 tsp sugar (1 cup, 250ml) French Toast Suman sa Ibos Pancakes & (1 serving) (1 pc, 60g) Banana AM SNACK (1 serving) Beefsteak Fish Fillet with Pork Kare-Kare (1 serving) Vegetables & Tausi (1 serving) (1 serving) Snacks Cucumber Salad Ginisang Togue LUNCH (2 servings) (1/2 serving) Recipes Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Ginataang Monggo Lumpiang Sariwa Egg spread in (½ serving) (1 serving) Pandesal Snacks PM SNACK Boiled peanuts (1 serving) (1/3 cup, 25g) Chicken Hamonado Sinigang na Baboy Nilagang Baka Recipes with Corn and sa Miso (1 serving) Carrots Soup (1 serving) DINNER (1 serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

56

Snacks Recipes

8– WEEK CYCLE MENU

WEEK 1

DAY 4 DAY 5 DAY 6 DAY 7 Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Arrozcaldo with Sopas (1 serving) Tuna Tortang Chicken Sigarilyas Veggies & Quail Talong (1 serving) Guisado (1 serving) Eggs Tasty Bread (1 serving) (2pcs, 80g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Salabat Tea Lemongrass Milk (4Tbsp) + Rice Coffee (1 cup, 200ml) (1 cup, 250ml) 1 tsp sugar (1 cup, 250ml) Pork Dumpling Fruity Macaroni Lomi Cheese Sticks (1 serving) Salad (1 serving) (1 serving) (1 serving)

Sinabawang Gulay Pan Fry Pork Chop Sourmilk Fried Pork Kare-Kare at Isda (1 serving) Chicken w/ (1 serving) (1 serving) Chopsuey (1 serving) PB & J Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Cheesy Pandesal Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Cheese-pineapple Tuna Sandwich Okoy Kwek kwek 10 Servings 1 cup (60 g) Php 11.20 Spread in Pandesal (1 serving) (1 serving) (1 serving) (1 serving)

Energy, kcal 217 Vit. C, mg 0 Chicken Pandan Sinanglay na Pork Picadillo Pesang Isda Protein, g 8.4 Thiamin, mg 0.06 with Mixed Veggies Tilapia (1 serving) (1 serving) Fat, g 10.1 Riboflavin, mg 0.08 (1 serving) (1 serving) Ensaladang Carbohydrates, g 22.5 Niacin, mg 3.5 Labanos Vit. A, µg RE 9.0 Calcium, mg 95.0 Rice (1 cup, 160g) Rice (1 cup, 160g) (2 servings) Rice (1 cup, 160g) Iron, mg 1.0 Rice (1 cup, 160g) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) Prices of items are based on October-November 2017 prices 2 55 in Bicutan Public Market,Taguig City Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION 8– WEEK CYCLE MENU MEASURE WEIGHT WEIGHT WEEK 1

* Bread, pandesal 10 pcs 200 g 200 g MEAL DAY 1 DAY 2 DAY 3 * Peanut butter 10 Tbsp 150 ml 150 ml Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange) * Jam, strawberry 10 Tbsp 100 ml 100 ml * Cheese, cheddar, sliced 10 slices 100 g 100 g Scrambled Egg & Spaghetti Tokwa Veggies thinly Tuna (1 serving) (1 serving) Guisado (1 serving) * Peanut w/o skin, roasted, ¼ cup 50 g 55 g BREAKFAST Rice (1 cup, 160g) Rice (1 cup, 160g) crushed

Rice Coffee Milk (4 Tbsp) + Milk (4 Tbsp) + (1 cup, 250ml) 1 tsp sugar 1 tsp sugar Banana Peanut Puto with Boiled Saba Butter Toast Salted Egg (1pc, 100g) PROCEDURE: AM SNACK (1 serving) (1 serving) Boiled Egg (1 pc, 60g) 1. Slice pandesal in half. Stir fry beef with Pork Giniling at Chicken Giniling 2. Spread peanut butter and jam. Oyster Sauce Tokwa Guisado (1 serving) (1 serving) (1 serving) 3. Add sliced cheese.

LUNCH Ensaladang Talong 4. Put crushed peanuts on top. (½ serving) Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g) 5. Toast bread. Serve hot.

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

Pancit Palabok Pancit Bihon Cheese Burger (1 serving) (1 serving) (1 serving) PM SNACK

Tinolang Manok Kinamatisang Isda Pork Nilaga (1 serving) (1 serving) (1 serving)

DINNER Rice (1 cup, 160g) Rice (1 cup, 160g) Rice (1 cup, 160g)

Fruit (1 exchange) Fruit (1 exchange) Fruit (1 exchange)

54 3 DOST-FNRI

Snacks Recipes Snacks Recipes

Boiled Camote

Energy, kcal 215 Thiamin, mg 0.09 Protein, g 3.5 Riboflavin, mg 0.03 Fat, g 4.6 Niacin, mg 1.6 Carbohydrates, g 40 Calcium, mg 12 Vit. A, µg RE — Iron, mg 0.6 Puto with Salted Egg Vit. C, mg 2

10 Servings ¾ cup (190 g) Php 9.70

10 Servings 2 pcs (50 g/pc) Php 11.20

Energy, kcal 195 Vit. C, mg 0 Protein, g 13.7 Thiamin, mg 0.07 Fat, g 7.1 Riboflavin, mg 0.23 Carbohydrates, g 25.3 Niacin, mg 2.2 Vit. A, µg RE 140 Calcium, mg 136.0 Iron, mg 1.5

Prices of items are based on October-November 2017 prices 4 53 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT Suman sa Ibos WEIGHT

* , all purpose 1 cup 160 g 160 g Energy, kcal 215 * Sugar, white ¼ cup 60 g 60 g Thiamin, mg 0.09 Protein, g 3.5 * Baking powder 2 tsp 10 g 10 g Riboflavin, mg 0.03 * Milk, evaporated ½ cup 120 ml 120 ml Fat, g 4.6 * Water ½ cup 120 ml 120 ml Niacin, mg 1.6 Carbohydrates, g 40 * Cheese, cheddar, cubed ¾ cup 90 g 90 g Calcium, mg 12 * Egg, salted, thinly sliced, 4 pcs 240 g 275 g Vit. A, µg RE — * Oil, vegetable 2 tsp 10 ml 10 ml Iron, mg 0.6 Vit. C, mg 2 for greasing mold

10 Servings 2 pcs (190 g) Php 9.70

PROCEDURE:

Boiled Saba 1. Mix flour, sugar and baking powder. 2. Pour milk and water then mix well until desired consistency is reached. Energy, kcal 191 Thiamin, mg 0.09 3. Add cheese in the mixture. Protein, g 1.4 Riboflavin, mg 0.03 4. Pour into molds, greased with oil. Fat, g 0.0 5. Add salted egg on top. Niacin, mg 1.6 Carbohydrates, g 46.3 6. Steam for 10 minutes (high steam). Calcium, mg 12 Vit. A, µg RE — . Iron, mg 0.6 Vit. C, mg 2

10 Servings 2 pcs (190 g) Php 9.70

Prices of items are based on October-November 2017 prices 52 5 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* cream 1 cup 240 ml 240 ml (second extract) * Corn on cob, yellow 2 cups 250 ml 835 g * Malagkit rice 1 cup 250 ml 250 g * Water 4 cups 960 ml 960 ml * Sugar, white ½ cup 120 ml 120 g * ½ cup 120 ml 120 ml (pure extract)

PROCEDURE:

1. In a big pot, pour the coconut cream (second extract) and add in the yellow corn kernels.

2. As it begins to boil, add in the malagkit rice and some water. Pancakes & Banana 3. Stir continuously as it boils. Add water if the mixture becomes too thick. The consistency should be similar to that . Continue stirring so it doesn’t stick to the pot. 4. Add in the sugar and coconut cream (pure extract).

5. Cook until the corn and malagkit rice are soft and tender. 10 Servings 2 pcs (60 g/pc) Php 6.90 6. Adjust the amount of water to achieve the desired consistency.

Energy, kcal 216 Vit. C, mg 0 Protein, g 11.5 Thiamin, mg 0.02 Fat, g 6.7 Riboflavin, mg 0.16 Carbohydrates, g 27.4 Niacin, mg 2.2 Vit. A, µg RE 84.0 Calcium, mg 138.0 Iron, mg 1.1

Prices of items are based on October-November 2017 prices 6 51 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Flour, all purpose ¾ cup 140 g 140 g * Baking powder 10 Tbsp 10 g 10 g * Sugar, white 3 Tbsp 45 g 45 g * Milk, evaporated ¾ cup 180 ml 180 ml * Egg, chicken, beaten 1 ⅛ pc 60 g 70 g * Cheese, cheddar, grated 2 Tbsp 80 ml 80 ml * Oil, vegetable 2 Tbsp 30 ml 30 ml * Margarine ½ cup 60 ml 60 ml * Banana, thinly sliced approx. 10 pcs 400 g 510 g

PROCEDURE:

Ginataang Mais 1. Mix flour, baking powder and sugar. 2. Mix milk, beaten egg in another bowl. 3. Add wet ingredients to dry. Mix until smooth. 4. Add grated cheese and mix.

5. Scoop ⅓ cup of mixture and fry both sides. 10 Servings ¾ cup (190 g) Php 9.70 6. Top with margarine and sliced banana. Serve.

Energy, kcal 215 Vit. C, mg 2 . Protein, g 5.5 Thiamin, mg 0.09 Fat, g 4.6 Riboflavin, mg 0.03 Carbohydrates, g 40 Niacin, mg 1.6 Vit. A, µg RE — Calcium, mg 12 Iron, mg 0.6

Prices of items are based on October-November 2017 prices 50 7 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* 2 cups 480 g 480 g * Sugar, white 1 cup 240 g 240 g * Baking powder 2 Tbsp 30 g 30 g * Salt, iodized ½ tsp 3 g 3 g * Coconut cream (pure) 1 cup 240 ml 240 ml * Butter 2 Tbsp 30 ml 30 ml * Egg, chicken, whole, 5 pcs 300 g 345 g beaten

PROCEDURE:

1. Rinse banana leaves under warm water and trim away thick edges. Cut leaves into about 10-inch diameter rounds (large enough to cover bottom and sides of baking pan). Fruity 2. Quickly pass and heat leaves over stove flames for a few seconds or until just softened. Line pie pans with the leaves, making sure they are intact with no rips.

3. In large bowl, combine rice flour, sugar, baking powder and salt. Whisk together until well dispersed. 4. In a another bowl, combine coconut milk and butter and stir until blended. Add to 10 Servings ½ cup (105 g) Php 9.45 rice flour mixture and gently stir until batter is smooth. Add beaten eggs and stir until blended. 5. Pour ¼ cup of mixture into prepared pie pans. Energy, kcal 217 Vit. C, mg 1.0 Protein, g 13.6 Thiamin, mg 0.12 6. Steam for about 15 to 20 minutes or until golden and toothpick inserted in the Fat, g 8.2 Riboflavin, mg 0.12 middles comes out clean. Carbohydrates, g 22.1 Niacin, mg 1.7 Vit. A, µg RE 41.0 Calcium, mg 116 Iron, mg 0.7

Prices of items are based on October-November 2017 prices 8 49 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Water 8 cups 1.9 L 1.9 L * Salt, iodized 1 tsp 5 g 5 g * Elbow macaroni ¾ cup 160 g 160 g * Cheese, cheddar, 1 cup 120 g 120 g small cubes * Cream, all purpose ⅓ cup 90 ml 90 ml * ⅓ cup 80 ml 80 ml * Milk, condensed ⅓ cup 80 ml 80 ml * Fruit cocktail, canned, ⅓ cup 80 g 80 g drained

PROCEDURE:

Bibingka 1. Cook elbow macaroni. - Boil water in a pot and pour in salt. - Add the noodles and cook for 12 minutes while stirring occasionally. - Drain noodles and set aside.

2. Combine cooked macaroni, cheese, cream, mayonnaise, condensed milk, 10 Servings 2 pcs 120 g Php 14.50 and fruit cocktail. (60 g/ pc) 3. Chill for 4 to 5 hours for best results (optional). Energy, kcal 213 Vit. C, mg 0 Protein, g 4.4 Thiamin, mg 0.03 . Fat, g 7.2 Riboflavin, mg 0.07 Carbohydrates, g 32.8 Niacin, mg 1.6 Vit. A, µg RE 51 Calcium, mg 20 Iron, mg 0.6

Prices of items are based on October-November 2017 prices 48 9 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* All-purpose flour ½ cup 120 g 120 g * Sugar, white ½ cup 120 g 120 g * Baking powder 1 tsp 5 g 5 g * Salt, iodized ¼ tsp 1.25 g 1.25 g * Egg, chicken, whole 1 pc 60 g 70 g * Milk, evaporated ½ cup 120 ml 120 ml * Butter 2 Tbsp 30 ml 30 ml * Oil, vegetable ¼ cup 60 ml 60 ml * Banana, saba, sliced 5 pcs 200 g 350 g

PROCEDURE:

Mami 1. In a bowl, sift together flour, sugar, baking powder and salt. 2. In a large bowl, beat egg. And milk and butter and whisk together until blended. 3. Add flour mixture to milk and stir until just moistened. Do not overmix. 4. In a pan over medium heat, heat oil.

10 Servings 1 cup (125 g) Php 10.60 5. Dip banana slices into batter to fully coat and gently slice into hot oil. Cook for about 1 to 2 minutes on each side or until golden and crisp. Remove from pan and drain on paper towel.

Energy, kcal 225 Vit. C, mg 6.0 Protein, g 15.5 Thiamin, mg 0.09 Fat, g 8.6 Riboflavin, mg 0.11 Carbohydrates, g 26.4 Niacin, mg 5.0 Vit. A, µg RE 132 Calcium, mg 51.0 Iron, mg 1.9

Prices of items are based on October-November 2017 prices 10 47 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Chicken breast, boiled, 1 cup 200 g 200 g shredded * Egg, quail, boiled, 10 pcs 100 g 118 g * Water 3 cups 720 ml 720 ml * , powder 1 Tbsp 15 g 15 g * Fish sauce 1 Tbsp 15 ml 15 ml * , ground ½ tsp 3 g 3 g * Salt, iodized 1 tsp 5 g 5 g * Sugar, white 1 tsp 5 g 5 g * Miki noodles 1 ¼ cups 280 g 280 g * Carrot, strips ⅓ cup 40 g 50 g * Pechay leaves 5 cups 100 g 120 g * Spring onion, thinly sliced ⅛ cup 10 g 15 g Maruya PROCEDURE:

1. Boil chicken. Shred. Set aside. 10 Servings 1 pc (65 g) Php 7.80 2. Boil . for 12 minutes. Peel and set aside.

3. Put in water, onion powder , fish sauce, pepper, salt, and sugar. Cover and boil. Energy, kcal 220 Vit. C, mg 6.0 Protein, g 3.2 Thiamin, mg 0.08 4. Add miki, chicken, carrots and pechay. Simmer for 5 minutes. Fat, g 10.6 Riboflavin, mg 0.11 Carbohydrates, g 27.9 Niacin, mg 1.4 5. Top with spring and quail egg. Vit. A, µg RE 51.0 Calcium, mg 94 . Iron, mg 0.9

Prices of items are based on October-November 2017 prices 46 11 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Cornstarch 1 ¼ cups 200 g 200 g * Flour, all purpose 5 Tbsp 50 g 50 g * Baking Powder ½ tsp 2.5 g 2.5 g * Egg, chicken 2 pcs 120 g 140 g * Water 2 cups 480 ml 480 ml * Salt, iodized 2 tsp 10 g 10 g * Black pepper, ground 2 tsp 10 g 10 g * , tagunton, small 1 ¼ cups 300 g 300 g * Toge 3 cups 300 g 330 g * Oil, vegetable 3 Tbsp 45 g 45 g Dip: * ½ cup 50 ml 50 ml * , diced 2 Tbsp 30 g 35 g * Onion, diced 2 Tbsp 30 g 35 g

PROCEDURE:

Tuna Chicken Spread 1. Combine cornstarch, flour, baking powder, egg, water, salt and pepper. Mix well. 2. Add the and mung bean sprouts in the mixture and stir well. in Pandesal 3. Heat frying pan and pour in the oil. 4. Scoop ¼ cup of the mixture and fry both sides until color turns golden brown. 10 Servings 2 pcs (55 g/pc) Php 14.30 5. Remove the fried okoy and place in a plate lined with paper towel to absorb the excess oil.

Energy, kcal 238 Vit. C, mg 0 6. Prepare the vinegar dip by heating the mixture of vinegar, garlic, and onion Protein, g 10.1 Thiamin, mg 0.10 in low fire for 3 minutes. Fat, g 12.1 Riboflavin, mg 0.09 Carbohydrates, g 25.5 Niacin, mg 6.1 7. Serve the okoy with vinegar dip. Vit. A, µg RE 16.0 Calcium, mg 21.0 Iron, mg 16.0

Prices of items are based on October-November 2017 prices 12 45 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Chicken breast, shredded ½ cup 125 g 150 g * Mayonnaise ½ cup 100 ml 100 ml * Tuna flakes in brine, 1 cup 180 g 180 g canned * (kinchay), sliced 2 Tbsp 10 g 15 g * Salt, iodized ½ tsp 3 g 3 g * White pepper, powdered ½ tsp 3 g 3 g * Bread, pandesal 20 pcs 400 g 400 g

PROCEDURE:

1. Boil chicken and shred. Okoy 2. Combine mayonnaise, tuna flakes, chicken, celery, salt, and pepper. 3. Use 1 tablespoon of spread in a pandesal. .

10 Servings 2 pcs (150 g) Php 11.90

Energy, kcal 205 Vit. C, mg 12.0 Protein, g 10.1 Thiamin, mg 0.26 Fat, g 6.6 Riboflavin, mg 0.14 Carbohydrates, g 26.4 Niacin, mg 1.5 Vit. A, µg RE 0 Calcium, mg 726 Iron, mg 6.3

Prices of items are based on October-November 2017 prices 44 13 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Quail eggs, peeled 50 pcs (10g/pc) 500 g 590 g * Cornstarch 9 Tbsp 90 g 90 g * Flour, all purpose 1 ⅛ cups 160 g 160 g * Salt, iodized 2 tsp 10 g 10 g * Black pepper, ground 2 tsp 10 g 10 g * Water ⅔ cup 160 ml 160 ml * Atsuete powder 1 ½ tsp 7.5 g 10 g * Oil, vegetable 3 Tbsp 45 ml 45 ml

Sauce: * Vinegar 6 Tbsp 90 ml 90 ml * Onion, diced 2 Tbsp 20 g 25 g * Black pepper, ground 2 Tbsp 20 g 20 g

PROCEDURE:

French Toast 1. Boil the quail eggs for 12 minutes and set aside. 2. Place the cornstarch in a container and dredge the boiled eggs. 3. Combine flour, salt, pepper, and water then mix thoroughly.

4. Dilute the powder in 1 tbsp of oil and pour it in mixing bowl. Mix well until 10 Servings 2 pcs (30 g/pc) Php 7.50 the color is well distributed.

5. Place the eggs in the mixing bowl and coat with the batter.

Energy, kcal 227 Vit. C, mg 0 6. Heat pan and fry the coated eggs. Protein, g 7.2 Thiamin, mg 0.3 Fat, g 9.0 Riboflavin, mg 0.23 7. Serve crispy with vinegar dip. Carbohydrates, g 29.3 Niacin, mg 2.5 Vit. A, µg RE 95.0 Calcium, mg 110 . Iron, mg 1.6

Prices of items are based on October-November 2017 prices 14 43 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Egg, chicken, beaten 4 pcs 200 g 230 g * Milk, evaporated 1 cup 240 ml 240 ml * Salt, iodized ½ tsp 3 g 3 g * Loaf bread, sliced 10 pcs 250 g 250 g * Margarine 4 Tbsp 60 ml 60 ml * Sugar, powdered 4 tsp 20 g 20 g

PROCEDURE:

1. Beat eggs. Mix with milk and salt.

2. Slice each bread diagonally and soak bread in mixture.

3. Heat margarine in pan and cook both sides of bread. Kwek Kwek 4. Slightly sprinkle with powdered sugar. 5. Slice sandwich diagonally. .

10 Servings 5 pcs (90 g) Php 13.45

Energy, kcal 220 Vit. C, mg 0 Protein, g 15.4 Thiamin, mg 0.13 Fat, g 10.1 Riboflavin, mg 0.20 Carbohydrates, g 24.1 Niacin, mg 1.0 Vit. A, µg RE 165 Calcium, mg 155 Iron, mg 2.7

Prices of items are based on October-November 2017 prices 42 15 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Oil, vegetable 2 tsp 10 ml 10 ml * Onion, minced 4 Tbsp 40 g 45 g * Garlic bulb, minced 3 Tbsp 30 g 35 g * Pork, lean, strips ½ cup 105 g 105 g * Pork liver, strips ¾ cup 75 g 75 g * , sweet, cubed 2 slices 55 g 55 g * Kikyam, sliced 6 pcs 90 g 90 g * , sliced 6 pcs 90 g 90 g * Fish sauce 1 Tbsp 15 ml 15 ml * 1 Tbsp 15 ml 15 ml * Water 6 cups 1440 ml 1440 ml * Noodles, Miki 1 pack 450 g 450 g * Cornstarch ⅓ cup 55 g 55 g * Carrots, strips 1 cup 100 g 125 g * Cabbage, sliced 2 cups 120 g 150 g * Black pepper, ground 1 tsp 5 g 5 g * Salt, iodized 1 tsp 5 g 5 g * Egg, chicken 2 pcs 120 g 140 g * Spring onion, sliced, 2 Tbsp 8 g 10 g toppings Egg Spread PROCEDURE: 1. Heat oil in a pan and sauté the onion and garlic. in Pandesal 2. Put in the sliced pork and cook until color turns medium brown. 3. Add the liver, ham, kikyam and chicken balls. Cook well for 5 minutes. 4. Pour fish sauce and soy sauce then stir. 10 Servings 2 pcs (55 g/pc) Php 10.20 5. Pour 4 cups of water and simmer until the pork strips are tender for about

20 to 30 minutes. 6. Add in the miki noodles and cook for 6 minutes. Energy, kcal 228 Vit. C, mg 3.0 7. Gradually add the diluted cornstarch and stir well. Cook until the sauce thickens. Protein, g 12.1 Thiamin, mg 0.30 Fat, g 8.3 Riboflavin, mg 0.22 8. Add the carrots and cabbage and boil until vegetables are cooked. Carbohydrates, g 19.2 Niacin, mg 3.8 9. Add pepper and salt to taste. Vit. A, µg RE 123 Calcium, mg 48.0 10. Pour in the beaten egg and stir. Sprinkle with spring onion. Iron, mg 2.4

Prices of items are based on October-November 2017 prices 16 41 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Margarine 3 Tbsp 45 ml 45 ml * Onion, minced ¼ cup 40 g 45 g * 1 cup 240 ml 240 ml * Egg, chicken, beaten 6 pcs 360 g 360 g * Salt, iodized ½ tsp 3 g 3 g * Sugar, white 1 tsp 5 g 5 g * Bread, pandesal 20 pcs 400 g 400 g

PROCEDURE:

1. Simmer onions in margarine.

2. Add tomato sauce and cook, stirring constantly for 5 minutes. Lomi 3. Add egg and cook till thickened. 4. Add salt and sugar to taste. 5. Use 2 tbsp spread in pandesal. .

10 Servings 1 ¼ cup (250 g) Php 18.50

Energy, kcal 200 Vit. C, mg 9.0 Protein, g 8.2 Thiamin, mg 0.50 Fat, g 8.7 Riboflavin, mg 0.29 Carbohydrates, g 22.0 Niacin, mg 2.2 Vit. A, µg RE 848 Calcium, mg 56.0 Iron, mg 2.9

Prices of items are based on October-November 2017 prices 40 17 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Ground pork 1 ¼ cups 210 g 210 g * Carrots, shredded 1 ½ cups 150 g 185 g * Egg, chicken 1 pc 60 g 70 g * Onion, minced 3 Tbsp 30 g 35 g * Salt, iodized 1 tsp 5 g 5 g * Black pepper, ground 1 tsp 5 g 5 g * Won ton wrapper 60 pcs 360 g 360 g * Soy sauce (dip) ¼ cup 60 ml 60 ml * (dip) 10 pcs 50 g 50 g

PROCEDURE:

Cheese-Pineapple Spread 1. Combine ground pork, shredded carrots, egg, onion, salt, and ground pepper. Mix well. in Pandesal 2. Wrap the mixed ingredients in a won ton wrapper and form desired shape. 3. Using a steamer, steam the dumpling for 25 minutes.

4. Prepare dip by mixing soy sauce and calamansi. 10 Servings 2 pcs (30 g/pc) Php 12.80 5. Serve dumpling with dip.

Energy, kcal 224 Vit. C, mg 1.0 . Protein, g 12.7 Thiamin, mg 0.11 Fat, g 6.7 Riboflavin, mg 0.13 Carbohydrates, g 28.2 Niacin, mg 2.6 Vit. A, µg RE 22.0 Calcium, mg 149 Iron, mg 1.5

Prices of items are based on October-November 2017 prices 18 39 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Pineapple, crushed, 1 cup 160 g 160 g canned * Cheese, cheddar, grated 1 ½ cups 180 g 180 g * Mayonnaise ⅓ cup 80 ml 80 ml * Bread, pandesal 20 pcs 400 g 400 g

PROCEDURE:

1. Combine pineapple, cheese, and mayonnaise. Mix well.

2. Use a tablespoon of spread in a pandesal. Pork Dumpling .

10 Servings 3 pcs (90 g) Php 14.35

Energy, kcal 221 Vit. C, mg 4.0 Protein, g 15.1 Thiamin, mg 0.31 Fat, g 6.9 Riboflavin, mg 0.19 Carbohydrates, g 24.7 Niacin, mg 3.0 Vit. A, µg RE 7.0 Calcium, mg 43.0 Iron, mg 2.4

Prices of items are based on October-November 2017 prices 38 19 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Water 5 cups 1200 ml 1200 ml * Pork lean, cubed 1 cup 210 g 210 g * Pork 4 cups 960 ml 960 ml * Oil, vegetable 2 tsp 10 ml 10 ml * Onion, minced 3 Tbsp 30 g 35 g * Garlic, minced 1 Tbsp 10 g 15 g * Pork liver, cubed 1 cup 210 g 210 g * Chicken balls, sliced 3 pcs 45 g 45 g * Kikyam, sliced 3 pcs 45 g 45 g * Fish Sauce 1 Tbsp 15 ml 15 ml * Soy sauce 3 Tbsp 45 ml 45 ml * Black pepper, ground 1 tsp 5 g 5 g * Salt, iodized 1 tsp 3 g 3 g * Carrot, sliced ½ cup 50 g 60 g * Pechay leaves, sliced 1 cup 25 g 30 g * Noodles, bihon 1 pack 240 g 240 g

PROCEDURE:

Lumpiang Sariwa 1. In 5 cups of boiling water, cook pork for 10 minutes. 2. Drain and keep the pork stock. 3. Heat oil in a pan and sauté onion and garlic. Add liver, chicken balls and kikyam. 4. Season with fish sauce, soy sauce, pepper and salt.

10 Servings 2 pcs (75 g) Php 13.75 5. Add the pork stock and let it boil.

6. Add the carrots and pechay leaves. Cook for 3 minutes. Energy, kcal 205 Vit. C, mg 32.0 Protein, g 8.9 Thiamin, mg 0.18 7. Pour bihon noodles and cook until liquid is absorbed. Fat, g 9.3 Riboflavin, mg 0.10 8. Mix well and transfer in a serving plate. Carbohydrates, g 20.3 Niacin, mg 3.6 Vit. A, µg RE 524 Calcium, mg 153 . Iron, mg 2.6

Prices of items are based on October-November 2017 prices 20 37 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Oil, vegetable 1 Tbsp 15 ml 15 ml * Onion, minced 2 ½ Tbsp 25 g 30 g * Garlic bulb, minced 2 ½ Tbsp 25 g 30 g * Pork lean, strips ¾ cup 140 g 140 g * Tokwa, strips 1 ⅓ cups 210 g 210 g * Carrot, strips 3 cups 300 g 365 g * Cabbage, sliced thinly 3 cups 300 g 370 g * Baguio beans, diced 2 cups 220 g 230 g * , diced 2 cups 300 g 340 g * Fish sauce ½ Tbsp 10 ml 10 ml * Lettuce 10 pcs 50 g 65 g * Spring roll wrapper, plain 10 pcs 50 g 50 g * Peanut, crushed ¼ cup 50 g 55 g * Water 1 ⅔ cups 400 ml 400 ml * Sugar, brown 2 tsp 10 g 10 g * Salt, iodized 1 tsp 5 g 5 g * Soy sauce 2 tsp 10 ml 10 ml * Cornstarch 4 tsp 20 g 20 g

Pancit Bihon PROCEDURE: 1. Heat oil. Sauté onion and garlic. 2. Add pork and cook until light brown. 4. Add tokwa and carrots. Cook for 5 minutes. 5. Add cabbage, baguio beans and sweet potato. Cook for 5 minutes. 6. Season with fish sauce and mix. Set aside. 7. Place a lettuce leaf in middle top part of spring roll. 10 Servings ¾ cup (165 g) Php 15.50 8. Put ¼ cup of filling over lettuce leaf. 9. Fold lower part of wrapper and roll sides until filling is sealed.

10. Pour 2 tbsp of sauce over the lumpiang sariwa. 11. Garnish with crushed peanuts. Energy, kcal 208 Vit. C, mg 9.0 SAUCE Protein, g 8.8 Thiamin, mg 0.35 1. Boil ½ cup of water. Fat, g 7.6 Riboflavin, mg 0.58 2. Add brown sugar, salt and soy sauce. Mix well. Carbohydrates, g 26.1 Niacin, mg 3.5 3. Dilute cornstarch in water and pour in the mixture. Vit. A, µg RE 2353 Calcium, mg 41.0 4. Cook until sauce becomes thick. Set aside. Iron, mg 4.8 .

Prices of items are based on October-November 2017 prices 36 21 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Mayonnaise ⅓ cup 55 g 55 g * Tuna flakes in brine, 1 ¾ cups 370 g 540 g canned, drained * Cucumber, sliced thinly 2 cups 240 g 300 g * Loaf bread, sliced 20 pcs (20g/pc) 400 g 400 g

PROCEDURE:

1. In a bowl, mix mayonnaise and drained tuna flakes.

2. Spread the filling in the bread.

3. Add cucumber and toast the loaf bread. Cheese Sticks .

10 Servings 4 pcs (65 g) Php 10.20

Energy, kcal 226 Vit. C, mg 0 Protein, g 15.3 Thiamin, mg 0.13 Fat, g 8.6 Riboflavin, mg 0.15 Carbohydrates, g 23.9 Niacin, mg 1.1 Vit. A, µg RE 17.0 Calcium, mg 180.0 Iron, mg 2.0

Prices of items are based on October-November 2017 prices 22 35 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Cheese, strips 40 pcs (5g/pc) 200 g 200 g * Spring roll wrapper 20 pcs (10g/pc) 200 g 200 g * Egg, chicken, beaten 2 pcs 120 g 140 g * Bread crumbs 1 ¼ cups 75 g 75 g * Oil, coconut 3 Tbsp 45 ml 45 ml * Catsup, banana ¼ cup 60 ml 60 ml

PROCEDURE:

1. Cut the cheese into thin, long strips.

2. Separate wrappers into individual sheets and half it.

3. Place cheese on the middle of spring roll wrapper. Tuna Sandwich 4. Wrap and wet the edge of the wrapper with a dab of water to completely seal. 5. Soak in beaten eggs and dredge in bread crumbs. 6. Heat oil in a large pan and fry the cheese sticks for 1-2 minutes until golden brown.

10 Servings 1 pc (80 g) Php 13.65 7. Serve hot with a dip. .

Energy, kcal 206 Vit. C, mg 0 Protein, g 10.6 Thiamin, mg 0.09 Fat, g 7.3 Riboflavin, mg 0.11 Carbohydrates, g 24.6 Niacin, mg 5.2 Vit. A, µg RE 5.0 Calcium, mg 33.0 Iron, mg 6.4

Prices of items are based on October-November 2017 prices 34 23 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Monggo, beans 1 cup 165 g 165 g * Coconut milk ½ cup 120 ml 120 ml (pure extract) * Water 1 ½ cups 360 ml 360 ml (for coconut cream) * Malagkit Rice ⅓ cup 145 g 145 g * Water (for rice) 2 cups 480 ml 480 ml * Sugar, white ¾ cup 75 g 75 g

PROCEDURE:

1. Heat a pan and toast monggo until brown. Let it cool down.

2. Crack toasted monggo and set aside.

3. On a separate container, pour coconut cream and water into a blender and mix Banana Peanut Butter until smooth. 4. Cook the malagkit rice in 2 cup of water. Toast 5. Pour coconut milk, monggo and sugar. Stir well. 6. Cook in low fire for 15 minutes. 10 Servings 1 pc (45 g) Php 11.45 .

Energy, kcal 212 Vit. C, mg 4.0 Protein, g 7.0 Thiamin, mg 0.07 Fat, g 8.4 Riboflavin, mg 0.06 Carbohydrates, g 27.2 Niacin, mg 2.4 Vit. A, µg RE 1.0 Calcium, mg 44.0 Iron, mg 1.4

Prices of items are based on October-November 2017 prices 24 33 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Loaf bread, sliced 20 pcs (15g/pc) 300 g 300 g * Peanut butter 15 Tbsp 150 ml 150 ml (1 Tbsp/serving) * Banana, latundan 5 pcs 200 g 275 g (20g/serving)

PROCEDURE:

1. Toast the bread.

2. Spread peanut butter in the bread.

3. Top the spread with sliced banana. Ginataang Monggo .

10 Servings ¾ cup (170 g) Php 11.00

Energy, kcal 224 Vit. C, mg 0 Protein, g 10.7 Thiamin, mg 0.13 Fat, g 6.8 Riboflavin, mg 0.04 Carbohydrates, g 29.9 Niacin, mg 0.7 Vit. A, µg RE 2.0 Calcium, mg 29.0 Iron, mg 1.3

Prices of items are based on October-November 2017 prices 32 25 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Ground Pork ⅔ cup 150 g 150 g * Carrot, shredded 1 cup 160 g 195 g * Salt, iodized 2 tsp 10 g 10 g * Black pepper, ground 2 tsp 10 g 10 g * Onion Powder 2 tsp 10 g 10 g * Garlic powder 2 tsp 10 g 10 g * Egg, chicken, beaten 2 pcs 120 g 140 g * Oil, vegetable 2 Tbsp 30 ml 30 ml * Bread, 10 pcs (30g/pc) 300 g 300 g *Cheese, sliced 10 pcs (10g/pc) 100 g 100 g * Lettuce 2 cups 120 g 155 g * Tomato, large 4 pcs 80 g 80 g

PROCEDURE:

1. Mix the ground pork, shredded carrots, salt, pepper, onion powder, garlic powder and beaten eggs in a large mixing bowl. Chicken Caesar Salad 2. Shape the ground pork into thin pieces. 3. Flip and cook each side of patties. 4. Put the patties in buns. Top with cheese and lettuce. 5. Add tomato and mayonnaise to the burger. 6. Toast if preferred and serve.

10 Servings 1 cup (130 g) Php 29.85

Energy, kcal 213 Vit. C, mg 15.0 Protein, g 10.3 Thiamin, mg 0.17 Fat, g 9.3 Riboflavin, mg 0.18 Carbohydrates, g 21.5 Niacin, mg 1.4 Vit. A, µg RE 202 Calcium, mg 174 Iron, mg 37.2

Prices of items are based on October-November 2017 prices 26 31 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

Salad * Chicken Breast, shredded 1 cup 210 g 250 g * Lettuce leaves 10 cups 600 g 800 g (60g/cup) * Cheese, cubed 1 cup 120 g 120 g * Corn, kernel, canned 1 ½ cups 180 g 215 g

* Croutons 5 cups 150 g 150 g (½ cup/serving) * Mayonnaise 5 Tbsp 50 g 50 g

Vinaigrette * Vinegar, coconut 5 Tbsp 75 ml 75 ml * Oil, olive 2 Tbsp 20 ml 20 ml * Salt, iodized 2 tsp 10 g 10 g * Black pepper, ground 2 tsp 10 g 10 g

PROCEDURE: Cheese Burger 1. Heat water in a pot and boil the chicken breast until color turns brown or until cooked. 2. Shred the chicken and set aside. 3. Prepare the vinaigrette by mixing vinegar, olive oil, salt and pepper. 10 Servings 1 pc (110 g) Php 19.65 4. Prepare the salad by combining the lettuce leaves, grated cheese, ,

vinaigrette, chicken and croutons.

Energy, kcal 216 Vit. C, mg 6.0 5. Season the salad with mayonnaise on top. Protein, g 10.2 Thiamin, mg 0.20 Fat, g 9.7 Riboflavin, mg 0.17 . Carbohydrates, g 24.4 Niacin, mg 1.5 Vit. A, µg RE 319 Calcium, mg 138 Iron, mg 2.6

Prices of items are based on October-November 2017 prices 30 27 DOST-FNRI in Bicutan Public Market,Taguig City Snacks Recipes Snacks Recipes

EDIBLE HOUSEHOLD MARKET INGREDIENT PORTION MEASURE WEIGHT WEIGHT

* Bihon noodles 1 pack 240 g 240 g Sauce * Shrimp, banana 10 pcs (6g/pc) 60 g 100 g * Oil, vegetable 2 tsp 10 ml 10 ml * Garlic, minced 1 ½ Tbsp 15 g 20 g * Ground pork ¼ cup 60 g 60 g * Tokwa, cubed 1 ¼ cups 200 g 200 g * Annatto Powder 1 tsp 5 g 5 g * Cornstarch 4 Tbsp 60 g 60 g * Fish sauce 2 Tbsp 30 ml 30 ml * Oyster sauce 4 Tbsp 60 ml 60 ml * Black pepper, ground 1 tsp 5 g 5 g * Salt, iodized 1 tsp 5 g 5 g Toppings * Tinapa, shredded 3 Tbsp 45 g 50 g * Egg, chicken, scrambled 2 pcs 120 g 140 g * Spring Onion, sliced ¼ cup 15 g 20 g * Calamansi, sliced 10 pcs (5g/pc) 50 g 135 g PROCEDURE: Noodles: 1. In a boiling water, soak the noodles and cook for about 10 minutes or until the liquid is absorbed. 2. Drain the noodles and transfer to a serving plate. Pancit Palabok Sauce: 1. In a saucepan over medium heat, bring water to a boil and cook shrimp for 5 minutes or until the color changes. Make sure to separate the shrimp head from the body to give more flavor to the broth. 2. Drain the shrimp and set aside. Keep the shrimp broth. 3. Heat the cooking oil in a saucepan and sauté garlic. 4. Put in the ground pork and tokwa. Cook for 7 minutes. 10 Servings 1 cup (210 g) Php 22.10 5. Dilute the annatto powder in 5 cups of shrimp broth and pour it in the pan. 6. Bring the mixture to boil and add the diluted cornstarch gradually while stirring. 7. Add fish sauce, oyster sauce, salt and pepper to taste. 8. Simmer the mixture for 3 minutes. Energy, kcal 197 Vit. C, mg 3.0 9. Pour the sauce over the noodles. Protein, g 10.1 Thiamin, mg 0.08 Toppings: Fat, g 5.9 Riboflavin, mg 0.08 1. In a hot pan, add the tinapa flakes and cook for 1 to 2 minutes. Carbohydrates, g 25.9 Niacin, mg 1.5 2. Top with tinapa flakes, shrimp and sliced egg. Vit. A, µg RE 14.0 Calcium, mg 81.0 3. Sprinkle spring onions to add flavor. Iron, mg 2.3 4. Serve with a slice of calamansi.

Prices of items are based on October-November 2017 prices 28 29 DOST-FNRI in Bicutan Public Market,Taguig City