How This Helps
Pinakbet is a popular Filipino dish that is well-loved by many because of the wide array of vegetables mixed in this recipe. People suffering from heart conditions or lipid abnormalities can benefit from this dish because it is low in fat and high in fiber. Fiber is known to help in lowering cholesterol levels and improving your heart’s overall condition.
Prep Time: 45 mins
Serving size: 4 Servings
¼ lb lean pork, thinly sliced
1 large eggplant, sliced
1 medium-sized bitter melon, chopped
¼ lb squash, chopped into 2×1 inch cubes
3 pieces large tomato, sliced
1 piece onion, chopped
1 tbsp ginger, minced
3 cloves garlic, crushed
6-8 pieces okra
1 bunch string beans, cut in 3 inches length
4 tbsp shrimp paste
1 cup water
1 tbsp cooking oil
Salt and pepper to taste
See: High Cholesterol Causes & Natural Treatments
Heat the pan and put the cooking oil.
When oil is hot enough, saute the garlic, ginger, onion, and tomato
Add the pork and cook until color turns light brown (about 5 to 8 minutes)
Put-in the shrimp paste and cook for 2 minutes.
Add water and bring to a boil. Simmer for 10 to 15 minutes or until pork is tender
Put-in the squash and cook for 5 to 7 minutes or until texture becomes soft
Add the remaining vegetables and mix with the other ingredients.Simmer for 5 minutes or until all the vegetables are cooked. (Do not overcook the vegetables)
Best served with rice
Amount per serving:
Calories, 179 kcal; Fat:10.3 g; Carbs:8.3g; Protein:14 g; Cholesterol:75 mg; Sodium:84 mg
Science and Research
Tomatoes play a major role in Pinakbet. One of its important chemical components is the Omega-3 Fatty Acids that researchers have proved to play a significant role in atherosclerosis and peripheral arterial disease (PAD).
Also, It is thought that both EPA and DHA (commonly known as the Omega 3 Fatty Acids) improve plaque stability, decrease endothelial activation, and improve vascular permeability, thereby decreasing the chance of experiencing a cardiovascular event.
Dawczynski C, Martin L, Wagner A, Jahreis G. n-3 LC-PUFA-enriched dairy products are able to reduce cardiovascular risk factors: a double-blind, cross-over study. Clin Nutr. 2010;29:592–9.