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9
8
99
Mongo Lon Saak
Estimated Nutritional Values
2
8
2
2
medium dryland taro
green onions
red bell peppers
cups sweet potato leaves, or 1 cup kangkong, 1 cup pumpkin
leaves, tapioca leaves, chilli leaves, and pele
cup chopped buoy nuts
cups fish or crabs
carrots chopped
Amount/Serving
% DV*
Amount/Serving
% DV*
Calories
1290 kcal 65 %
105 Gm 162 %
82 Gm 410 %
Carbohydrate
Iron
81 Gm 27 %
8.7 Mg 48 %
119 Mg 12 %
Total Fat
Saturated Fat
Cholesterol
Sodium
Calcium
1
1
2
6
19 Mg
93 Gm
6 %
4 %
Vitamin A
Vitamin C
4775 IU
96 %
1/2
42.1 Mg 70 %
Protein
24 Gm 48 %
coconuts
Wash and peel dryland taro. Cut into cubes and boil until cook. Wash
*Percent daily Values (DV) are based on a 2,000 calorie diet
and chop onion, red bell pepper, potato leaves and carrots. Grate the coconut
and save the coconut shell to steam with. Prepare coconut milk.
Put all the vegetables, nuts, fish or meat, carrots, cooked taro inside
half the shell. Pour coconut milk over the mixture, add salt to taste. Put the
other half of the shell on top and tie tightly in place.
Servings in this recipe:
6
Milk:
0
Veg:
2
Fruit:
0
Bread:
1
Meat: 0.5
Steam in pan of water for about 45 minutes or bake in an earth oven
or bake in an oven. Stand coconut shell in a baking pan with water. Serve in
the shell with lemon juice.
Variation: Use corned beef, canned Mackerel, or octopus.
Note: Extremely high in saturated fat. To reduce, replace up to half of
the coconut cream with whole or low fat milk.
Floria P. James/COM/YAP/EFNEP
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