Publisher's Note

  • Publisher’s Note

    It’s been 23 years since I’ve moved to Canada from the Philippines.  I remember that the first thing I looked for was a Filipino community paper so I can read some news about the community being new in Calgary.  I never found any Filipino community paper back in 1996. From them on I told myself that [...]

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Page added on May 22, 2015

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Kuya Bong’s Kusina

Types of Nutrients in Sweet Peas

Sweet peas provide an impressive inventory of nutrients. Not only are they fibrous, they contain a number of vitamins. Among these are vitamins B, C and K. Their mineral profile includes high amounts of manganese, copper, phosphorus, potassium, iron and magnesium. Traces of protein and choline have also been found in sweet peas.

Sweet Peas and Digestion

This variety of peas is one of the few sweet foods that contain plenty of dietary fiber. Adding sweet peas to your dishes regularly can remedy difficult and irregular bowel movements. They also help digest other foods and aid in the absorption of nutrients. If you suffer from chronic digestive complications, pair sweet peas with whole grains and other fibrous vegetables for maximum relief.

Sweet Peas and Weight Loss

Dieters tend to avoid eating sweet peas because of the assumption that they might have too much sugar and carbohydrates. However, sweet peas only contain 50-60 calories per ½ cup. You can add them to your weight loss meal plan to curb sugar cravings without raising your blood sugar. Stick to small portions to avoid extra calories.

Metabolism and thyroid function are two major aspects of weight loss. If your metabolism is slow or the thyroid malfunctions, losing weight can be challenging. Fortunately, sweet peas contain good amounts of copper and vitamin B to regulate metabolism and ensure your thyroid glands are performing their duties.

Sweet Peas and Bone Health

There are a number of nutrients in sweet peas that play an important role in bone health. These are manganese, magnesium, potassium and phosphorus. To build bones, certain enzymes need to be activated. These nutrients, especially manganese, do just that. Combined with copper, sweet peas can also strengthen the connective muscle in joints, and prevent arthritis.

Sweet Peas and the Heart

People with heart disease can gain a lot from enjoying sweet peas regularly. Copper is a powerful mineral that can steady your heart beat and lower the amount of bad cholesterol in the body. When vitamins C and K, as well as zinc come into play, they can help repair some of the damage on your heart and reduce symptoms significantly.

Cooking with Sweet Peas

Sweet peas are a delight in the kitchen because they are very versatile. Some prefer them raw, but if you like tender peas, boil them in small amounts of water. Peas should be cooked for only a few minutes, otherwise they can become mushy. You can purchase them fresh from the market, or canned at grocery stores. Whether you puree them to make tasty soups or add them to mashed potatoes, sweet peas can be enjoyed in many ways.

Chicken Guisantes Recipe

  • 2 lbs. chicken thigh, cut into serving pieces
  • 1½ cup frozen green peas
  • 1 (14 oz.) can diced tomatoes
  • 1½ cup chicken stock or broth
  • 1 medium roasted red bell pepper (capsicum), sliced
  • 1 medium yellow onion, diced
  • 4 cloves garlic, crushed
  • 3 tablespoons cooking oil
  • Salt and pepper to taste
  1. Heat the cooking oil in a cooking pot.
  2. Saute the garlic and onion.
  3. Once the onion becomes soft, add the chicken slices. Cook each side of the chicken until it turns light brown (around 2 minutes). Make sure to turn the chicken over to cook the other side.
  4. Add the diced tomatoes and chicken broth. Stir and let boil. Cover and simmer for 30 to 40 minutes.
  5. Add the green peas. Stir and cook for 3 minutes.
  6. Put-in the red bell pepper. Stir and cook for another 3 minutes.
  7. Add salt and pepper to taste.
  8. Serve.  Share and enjoy!

Sipo Eggs Recipe

  • 1 lb. large shrimp, head and shell removed and deveiened
  • 20 pieces boiled quail eggs
  • 1 small yellow onion minced
  • 1 teaspoon minced garlic
  • ¼ cup butter
  • 1 tablespoon cooking oil
  • 1½ cups frozen green peas
  • 1 medium carrot, cubed
  • ¾ cup water
  • 4 ounces ham, minced (optional)
  • 1 can (10 oz.) cream of mushroom
  • ¾ cup water chestnut or singkamas, cubed
  • ½ cup table cream or heavy whipping cream
  • Salt and pepper to taste
  1. Melt the butter in a cooking pan.
  2. Add the cooking oil.
  3. Once the mixture becomes hot, saute the shrimp for a minute per side.
  4. Remove the shrimp and set aside.
  5. Meanwhile, saute the onion and garlic.
  6. Put-in the carrot and green peas. Add the ham (this is an optional ingredient).Cook for 3 minutes.
  7. Pour-in the water (I used water with shrimp juice in the video).Let it boil. Cook for 1 minute.
  8. Add the quail eggs and shrimp.Stir.
  9. Pour-in the cream of mushroom and table cream. Stir once more until the ingredients are well distributed.
  10. Add water chestnuts, salt and pepper.
  11. Transfer to a serving bowl.
  12. Serve.  Share and enjoy!

Menudo with Raisins and Green Peas

  • 2 lbs. pork, cubed
  • ¼ lb. pig’s liver, cubed
  • 4 hotdogs, sliced diagonally
  • 2 medium baking potatoes, peeled and cubed
  • 2 medium carrots, peeled and cubed
  • 1 medium yellow onion, chopped
  • 2 teaspoons minced garlic
  • 1 teaspoon minced ginger
  • ½ cup raisins
  • ¾ cups frozen green peas
  • 3 pieces dried bay leaves
  • 15 oz. tomato sauce
  • 16 ounces beef broth or 2 cups beef stock
  • 3 tablespoons cooking oil
  • Salt and pepper to taste
  1. Heat the cooking oil in a wide cooking pot.
  2. Saute the hotdogs for 1 minute. Transfer the hotdogs in a plate while leaving the remaining cooking oil.
  3. On the same cooking pot, add-in the ginger. Saute for 30 seconds to a minute.
  4. Put-in the liver. Continue to saute for 2 minutes. Transfer to a plate while leaving the remaining cooking oil in the cooking pot. Set the liver aside.
  5. On the same cooking pot with remaining cooking oil, saute the onion and garlic until the onion becomes soft. Note: you can add more oil if there isn’t enough left.
  6. Add-in the pork. Continue to cook until light brown.
  7. Add the raisins, pour-in the tomato sauce and beef broth. Bring to a boil.
  8. Add the dried bay leaves and simmer for 45 to 60 minutes or until the pork becomes tender.
  9. Put-in the sauteed liver and hotdog. Stir.
  10. Add the carrots, green peas and potatoes. Cover and cook for 8 minutes.
  11. Add salt and pepper to taste.
  12. Transfer to a serving plate. Serve.
  13. Share and enjoy!


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