Discover the rich flavors of Lukes, a traditional dish made from tender taro leaves simmered in creamy coconut milk. Learn how to make this local favorite with our easy-to-follow recipe!

Here's a recipe for Lukes, a dish made from taro leaves and coconut milk:

Ingredients:

  - 1 bundle of fresh taro leaves

  - 2 cups coconut milk

  - 1 onion, chopped

  - 3 cloves garlic, minced

  - 1 thumb-sized ginger, minced

  - 1 tomato, chopped

  - 1 green chili, chopped (optional)

  - 1 tablespoon cooking oil

  - Salt and pepper to taste

Instructions:

1- Wash the taro leaves thoroughly and remove the tough stems. Chop the leaves into small pieces.

2- In a large pot, sauté the onion, garlic, and ginger in cooking oil until fragrant.

3- Add the tomato and green chili, if using, and cook until softened.

4- Pour in the coconut milk and bring to a gentle boil.

5- Add the chopped taro leaves to the pot and simmer for about 20-30 minutes, stirring occasionally, until the leaves are tender.

6- Season with salt and pepper to taste.

7- Serve Lukes hot with rice or as a side dish. Enjoy!

Nutritional Values:

Here's the approximate nutritional values for the ingredients used in the Lukes recipe:

Taro Leaves (1 bundle, about 200g):

  - Calories: 50

  - Carbohydrates: 11g

  - Fiber: 4g

  - Protein: 2g

  - Fat: 0.5g

benefits:Rich in vitamins A, C, and B6, as well as minerals like potassium and magnesium. They are also a good source of fiber and antioxidants, which may help promote digestive health and reduce the risk of chronic diseases.

Coconut Milk (2 cups, about 480ml):

  - Calories: 960

  - Carbohydrates: 20g

  - Fiber: 0g

  - Protein: 8g

  - Fat: 100g

benefits: Contains medium-chain triglycerides (MCTs) that may help boost metabolism and promote weight loss. It is also rich in lauric acid, which has antimicrobial and anti-inflammatory properties. Additionally, coconut milk is a good source of iron and other minerals.

Onion (1 medium):

  - Calories: 44

  - Carbohydrates: 10g

  - Fiber: 2g

  - Protein: 1g

  - Fat: 0g

benefits: High in antioxidants and sulfur compounds, which may help reduce the risk of heart disease, lower blood sugar levels, and have anti-inflammatory effects. Onions also contain fiber, vitamin C, and other nutrients.

Garlic (3 cloves):

  - Calories: 13

  - Carbohydrates: 3g

  - Fiber: 0g

  - Protein: 1g

  - Fat: 0g

benefits: Known for its immune-boosting properties and ability to reduce blood pressure and cholesterol levels. Garlic also contains antioxidants that may help prevent Alzheimer's disease and dementia.

Ginger (1 thumb-sized piece):

  - Calories: 9

  - Carbohydrates: 2g

  - Fiber: 0g

  - Protein: 0g

  - Fat: 0g

benefits: Has anti-inflammatory and antioxidant properties that may help reduce muscle pain, lower blood sugar levels, and improve heart health. Ginger is also used to aid digestion and reduce nausea.

Tomato (1 medium):

  - Calories: 22

  - Carbohydrates: 5g

  - Fiber: 1g

  - Protein: 1g

  - Fat: 0g

benefits: Rich in lycopene, an antioxidant that may help reduce the risk of certain cancers and heart disease. Tomatoes are also a good source of vitamins A, C, and K, as well as potassium and folate.

Green Chili (1, optional):

  - Calories: 18

  - Carbohydrates: 4g

  - Fiber: 2g

  - Protein: 1g

  - Fat: 0g

benefits:Contains capsaicin, which may help boost metabolism and reduce appetite. Green chilies are also rich in vitamin C and other antioxidants.

Cooking Oil (1 tablespoon):

  - Calories: 120

  - Carbohydrates: 0g

  - Fiber: 0g

  - Protein: 0g

  - Fat: 14g

benefits: Depending on the type of oil used, it can provide healthy fats and vitamin E. Olive oil, for example, is high in monounsaturated fats, which may help reduce the risk of heart disease.

These values are approximate and can vary based on the specific ingredients and brands used.