Learn how to make Ginataang Kalabasa, a Filipino dish of squash cooked in creamy coconut milk, with your choice of shrimp, pork, or fish. This hearty and flavorful dish is seasoned with ginger and chili peppers for a deliciously comforting meal.

Here's a recipe for Ginataang Kalabasa:

Ingredients:

  - 1 small squash (kalabasa), peeled, seeded, and cubed

  - 1 can (400ml) coconut milk

  - 1 onion, chopped

  - 3 cloves garlic, minced

  - 1 thumb-sized ginger, peeled and sliced

  - 1-2 red chili peppers, sliced (optional)

  - 250g shrimp, pork, or fish fillet, cut into bite-sized pieces

  - Salt and pepper to taste

  - 2 tablespoons cooking oil

  - 2 cups water

  - Fish sauce (patis) to taste

Instructions:

1- Heat the cooking oil in a large pot over medium heat. Sauté the onion, garlic, ginger, and chili peppers until fragrant.

2- Add the shrimp, pork, or fish, and cook until slightly browned.

3- Pour in the coconut milk and water. Bring to a boil, then reduce heat to simmer.

4- Add the squash and cook until tender, about 15-20 minutes.

5- Season with salt, pepper, and fish sauce to taste.

6- Serve hot with steamed rice.

Enjoy your Ginataang Kalabasa!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the Ginataang Kalabasa recipe:

Squash (1 small squash, about 500g):

  - Calories: 160

  - Carbohydrates: 40g

  - Fiber: 8g

  - Protein: 4g

  - Fat: 1g

benefits:

  - Rich in vitamins A and C, which are important for immune function and skin health.

  - High in fiber, which aids digestion and helps maintain a healthy weight.

  - Contains antioxidants that may reduce the risk of chronic diseases like heart disease and cancer.

Coconut Milk (1 can, 400ml):

  - Calories: 960

  - Carbohydrates: 16g

  - Protein: 8g

 - Fat: 96g

benefits:

  - Provides healthy fats that can improve heart health and brain function.

  - Contains lauric acid, which has antimicrobial and antiviral properties.

  - May help improve cholesterol levels and promote weight loss.

Onion (1 medium onion, about 150g):

  - Calories: 60

  - Carbohydrates: 14g

  - Fiber: 2g

  - Protein: 2g

  - Fat: 0g

benefits:

  - Rich in antioxidants that may reduce the risk of chronic diseases.

  - Contains compounds that may help reduce inflammation and improve heart health.

  - May help regulate blood sugar levels.

Garlic (3 cloves):

  - Calories: 15

  - Carbohydrates: 3g

  - Protein: 1g

  - Fat: 0g

benefits:

  - Contains compounds with potent medicinal properties, including allicin, which may boost the immune system and reduce the risk of heart disease.

  - May help lower blood pressure and improve cholesterol levels.

Ginger (1 thumb-sized piece, about 30g):

  - Calories: 20

  - Carbohydrates: 5g

  - Fiber: 1g

 - Protein: 0g

  - Fat: 0g

benefits:

  - Has anti-inflammatory properties that may help reduce pain and inflammation.

  - May help reduce nausea and improve digestion.

  - Contains antioxidants that may protect against chronic diseases.

Red Chili Peppers (1-2 peppers, about 30g):

  - Calories: 15-30

  - Carbohydrates: 3-6g

  - Fiber: 1-2g

  - Protein: 1-2g

  - Fat: 0-1g

benefits:

  - Contains capsaicin, which may help reduce pain and inflammation.

  - May boost metabolism and promote weight loss.

  - Contains antioxidants that may protect against chronic diseases.

Shrimp (250g):

  - Calories: 200

  - Protein: 40g

  - Fat: 4g

benefits:

  - High in protein, which is essential for muscle repair and growth.

  - Contains omega-3 fatty acids, which are important for heart health and brain function.

  - Rich in vitamins and minerals, including selenium, which may help reduce inflammation and improve immune function.

Pork (250g):

  - Calories: 500

  - Protein: 44g

  - Fat: 36g

benefits:

  - Good source of protein and essential vitamins and minerals, including iron and zinc.

  - Provides energy and supports muscle growth and repair.

  - Contains healthy fats that can support heart health.

Fish Fillet (250g):

  - Calories: 250

  - Protein: 50g

  - Fat: 5g

benefits:

  - High in protein and omega-3 fatty acids, which are important for heart health and brain function.

  - Low in saturated fats, making it a healthy choice for those watching their cholesterol levels.

  - Contains vitamins and minerals, including vitamin D and selenium, which are important for overall health.

Cooking Oil (2 tablespoons):

  - Calories: 240

  - Fat: 28g

benefits:

  - Provides healthy fats that are essential for overall health.

  - Contains vitamin E, which is an antioxidant that may protect against cell damage.

  - May help improve cholesterol levels and reduce inflammation.

  - The nutritional values are approximate and can vary based on the specific ingredients and brands used.