HAVING A WELL-BALANCED diet is essential for proper nutrition, and adding even just three ingredients?kangkong, kamote and gabi?to your daily meals will make it easier to achieve it.

Water cabbage. Locally known as kangkong, it?s also called Chinese water spinach. Kangkong is delicious and can be eaten in so many ways?
steamed, or as part of kare-kare, adobo or lasagna!

Kangkong can help people who are suffering from high blood pressure. Being high in fiber, it cleanses the digestive system. It?s also an excellent source of vitamins A, C and B6, folate, riboflavin, thiamin, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium.

Sources

Sweet potato. Like a complete multivitamin, the leaves and roots of kamote are sources of good nutrition. Its leaves can be used in salads, eaten with coconut milk, or dipped in butter and fried. Its roots are a healthier alternative to potatoes, while its leaves and tops (especially the purple ones) are good for diabetes.

In general, kamote helps eliminate fatty acids lodged in the blood vessels, making it good for people with hypertension. It?s also an excellent source of vitamin A, as well as vitamins B6, C and K, calcium, iron, iodine, manganese, riboflavin, potassium and zinc.

Taro (gabi). Taro, or gabi, is highly nutritious and full of fiber that lowers cholesterol and keeps the digestive system healthy. It enhances milk and urine production, and stops bleeding in wounds.

Its leaves are an excellent source of calcium, iron, manganese, potassium, phosphorus and vitamin B. It boosts the immune system, aids muscle function, and helps metabolize proteins and fat. It also contains vitamins A, C, E and K, thiamin, riboflavin, niacin, pantothenic acid, folate, magnesium, phosphorus, potassium, zinc, copper and selenium.

Delicious recipe

Here?s a delicious and easy-to-make taro recipe for savory pancakes:

Prepare three medium pieces of taro roots, two stalks of leeks, one tablespoon of roasted sesame seeds, one-fourth teaspoon of salt, pepper, and two to three tablespoons of oil. Optional ingredients include a medium-sized onion, three cloves of garlic, and two tablespoons of crushed and roasted peanuts.

Peel, cut and boil the taro until cooked. Drain it, then mash, mixing in the pepper, salt and peanuts. Heat a flat pan and sauté the leeks, onions, garlic and sesame seeds on medium heat until golden brown.

Mix in the mashed taro and flatten to form either one big pancake or several small ones. You may cover the pan for one to two minutes, or until golden brown. Gently flip over the pancake to toast the other side. Then, serve hot with your favorite sauce.