Ensaladang Talong- A Filipino Dish


Filipono Ensaladang Talong dish’s main ingredients have low GI, high in fiber, and low in fat, it can be of help to diabetic, CVD, and obese patients. Only the eggplant requires minimal cooking, and the rest are added fresh, hence the use of oil is avoided so as the other additives or preservatives. Further, nutrients are preserved and are kept from denaturation. The antioxidant properties of the both eggplant and tomatoes can reduce the risk for developing cancer. 

2 : :  pcs medium-sized: :  Onions: : 
4 : :  pcs medium-sized: :  Tomatoes: : 
4 : :  cloves: :  Garlic: : 
4 : :  tbsp or as needed: :  Vinegar: : 
4 : :  pcs: :  Eggplant: :  large
as needed : :  -: :  Salt: : 

Nutrition Information for Filipono Ensaladang Talong Recipe: Grams per serving: 240 g - Calories: 200 kcal; Total Fat: 17 g; Saturated Fat:  2 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 7 mg; Potassium: 480 mg; Total Carbohydrates: 10 g;Dietary Fiber: 5 g;Sugars: 5 g;Protein: 2 g 


Instructions for Ensaladang Talong Recipe:

Part 1:

1.    Chop onions, garlic, and tomatoes into cubes.

2.    Broil the eggplants or cook over open fire. Cook until skin is overcooked or appears burned.

3.    Peel off the skin and remove the stem of the eggplant, once desired or bearable temperature is reached.

Part 2:
1. Mash the peeled eggplants with a fork up to the desired consistency.

2. Add the onions, garlic, and tomatoes. Add the vinegar- you may add larger amounts as eggplant has a tendency to absorb the vinegar. Add salt as needed. You may use soy sauce, chili flakes, pepper, or shrimp paste instead of vinegar depending on your preference.

  


1.  Eggplant is a good source of B vitamins, manganese, potassium, and vitamin C. It is also a good source of Anthocyanins which are classified as flavonoids that help in reducing risk for heart disease and may help lower blood pressure. In certain studies, consumption of eggplant may decrease blood cholesterol. It was also observed from laboratory analyses that eggplant contains the substance chlorogenic acid which serves as an antioxidant or a free-radical scavenger. This substance is known to decrease LDL levels, and has antimicrobial, antiviral, and anticarcinogenic functions. Eggplant also has low GI, rich in dietary fiber, and low in calories. Dietary fibers may help in increasing satiety and in reducing appetite, and help in eliminating fat.

2. Tomatoes are rich source of vitamin A, C, and K. They are also a good source of Vitamin B6, folate, thiamine, potassium, manganese, magnesium, phosphorous, and copper. Potassium in particular is known vasodilator that reduces blood pressure and improves blood circulation. Aside from these vitamins and minerals, they also contain dietary fiber and lycopene, a known antioxidant. Fiber helps in stimulating peristaltic motion in digestive muscles that regulates bowel movements. Lycopene on the other can help reduce free-radicals which may cause cancer. Prostate cancer, breast cancer, cervical cancer, cancer of the mouth, stomach and rectum, pharyngeal cancer, and esophageal cancer are those that can be fought by regular consumption of tomatoes. Besides the anti-cancer properties, lycopene prevents serum lipid oxidation that prevent the formation of plaques thus decreasing the risk for cardiovascular diseases. They are proven to decrease LDL levels, cholesterol, and triglycerides. Lastly, tomatoes have low GI and reduce oxidative stress which may cause Diabetes.