Squash and String Beans in Coconut Milk

(Ginataang Kalabasa at Sitaw )

How are you doing today? If you'll ask me, well my tummy is super happy. I have been craving for ginataang kalabasa and sitaw (Squash and String Beans in Coconut Milk) for days and finally, my craving was satisfied today. Let's just say it was so delicious that I had more than 1 serving of rice and let's not get into further details with that, please. Lol!

Ginataang Kalabasa at Sitaw 

Let me share the top 3 reasons why I think you should try this recipe. First, it's good for our health. Kalabasa (yellow squash) is rich in beta carotene that helps in repairing cells damaged by free radicals while sitaw (string or snap beans) is high in fiber that helps regulate bowel movements and lower cholesterol. And these are just a few of the many benefits of these vegetables. Coconut milk or gata, on the other hand, is also rich in vitamins and minerals that aid in bone health and prevent anemia. Secondly, this recipe is easy on the pocket because I only used dilis or dried anchovies and shrimp paste instead of pork and shrimp. And last and certainly not the least, is its palatable taste. The rich flavor of the coconut milk and squash mixed together with the saltiness of the anchovies and shrimp paste, all blended well into a sumptuous creamy flavor that just leaves you craving for more. It's just mmm.. mmm.. Gooood!

INGREDIENTS:
- 1 tbsp vegetable oil
- 2 cloves garlic, minced
- 1 small onion, sliced thinly
- 1 to 2 tbsp shrimp paste (please adjust accordingly to taste as some pastes are too salty or )
- 1 cup water
- 1/2 cup dilis (dried anchovies)
- 2 pcs long chili peppers (siling pang sinigang), cut into 1 cm long
- 1 bunch string beans or sitaw, cut into 2 inches long
- 1/4 kalabasa, cut into 1x1 inch squares
- 1 cup thick coconut milk or gata (pure)
- 1 tsp black pepper, fine ground


STEPS:
1. Heat the large skillet over medium fire and toast the dried anchovies or dilis, stirring frequently until crispy. (Note: Do not put oil). Remove from skillet then set aside.
2. In the same cooking pan, heat the oil then saute the garlic and onion.
3. When the onions are caramelized, add in the shrimp paste and cook well. You may use either sauted shrimp paste or not and please adjust the amount of paste you will use, according to taste.
4. Add in the water and bring to a boil. It is important to let the water boil first before adding the vegetables so that the vegetables will retain their fresh colors.
5. Once boiling, put in the string beans, squash and chili peppers. Add in the ground pepper. Bring to a boil and do not cover. Again, I advice against covering because it destroys the color of the vegetables. Stir occasionally to ensure that the vegetables are all cooked evenly. Let it simmer until the vegetables, specially the string beans, are halfway done.
6. Drop the anchovies in and add the coconut milk. Bring to a boil once more, stirring occasionaly; let it simmer for a minute and then turn off the stove.

Note: I like my string beans cooked just enough so that they are still crunchy and snappy. Keep in mind that even after you remove it from the heat, the vegetables will continue cooking from its steam. But if you'd like yours to be well cooked, you may extend your simmering time accordingly.
And we are done! The best part, of course, is the taste test.

So I hope you enjoy this and let me know how yours went. Happy eating!

I'd like to hear from you! What do you guys think about my post? Your comments and suggestions are very much welcome and appreciated! Or if you'd like to request a recipe, please let me know. Thanks!


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Diabetes: A Pandemic in the Making

What really is this Diabetes and why should we be concerned about it?

Diabetes Mellitus, or simply diabetes, is a disease that is metabolic in nature. Simply put, Diabetes is a condition that results from either an impaired production of the body’s sugar-regulating hormone in the pancreas or when the body cannot use this hormone; the effect of which results in an increased sugar level in the blood.

There are 2 types of diabetes simply referred to as Type 1 and Type 2. The key distinction between the two is that Type 1 diabetes is caused by an insufficient insulin in the body (due to the impaired production) while Type 2 is brought about by the weakened insulin resistance due to different reasons as people age. With Type 2 diabetes, there is enough insulin in the circulation but the body cannot utilize it for some reasons.

But before we go any further, let us first discuss: what is this insulin that we are referring to? 

Insulin is the hormone responsible for converting the starch and sugar that we eat into a form of energy that the body can use for our daily activities. If we don’t have it or it is insufficient in amount, sugar will be retained in the blood stream. Because of elevated sugar levels, blood becomes more viscous and consequently, if not properly managed, can lead to other life-threatening health conditions.

According to the World Health Organization (WHO), in the year 2000, there were around 171 million people diagnosed with diabetes.  Nowadays (just 12 years after), it is alarming how the figures have amplified by more than a 100% and diabetes cases around the world  are now being tallied at 346 million...and counting. Between Type 1 and Type 2, the latter is more prevalent as it comprises 90% of the total cases of Diabetes Mellitus and the average age of people with diabetes are around 40 to 59 years old. In the United States, 30.3 Million are affected with diabetes or 10% of the diabetic population.

Experts say that the most common cause of diabetes is lifestyle factors such as lack of exercise or physical activities, obesity, unhealthy eating specially with sweets and soda and stress.

While a lot of people may be preoccupied with preparations from different epidemic diseases that are terrifying, isn’t it about time that we also give as much attention with diseases that are chronic in nature but may cause serious consequences on our health? One good example is diabetes. The sudden rise in Diabetes Mellitus cases is alarming and tells us that it is something that should not be ignored.

People affected with diabetes come from different walks of life – popular celebrities, rich and poor, old and young – anyone can be afflicted with it. Contrary to the common notion, eating sweets is not the only reason for diabetes onset. Anything in excess can be harmful to us and that is why we need to make sure that we take a close watch on our health by avoiding unhealthy lifestyle which can help manage, if not prevent, the onset of diabetes mellitus.