NUSANTARA VEGETABLE URAP (SALAD) RECIPE OR INDONESIAN COCONUT URAP RECIPE OR URAP-URAP SAYUR NUSANTARA RECIPE

NAME OF COOKING-VARIETIES RECIPE:
VEGETABLE URAP RECIPE

NUSANTARA VEGETABLE URAP (SALAD RECIPE)

URAP-URAP SAYUR NUSANTARA RECIPE

Vegetable Ingredients (Al-dente)

6 pieces long beans- cut 6 cm slices -boil crisp tender(al-dente)
12 stalks kangkung or water spinach or water morning glory- cut 6 cm- al-dente
1 cup cut cabbage- cut into smaller pieces- al-dente
1 cup bean sprouts- wash clean- eat raw

Ingredients for urap paste:
2 cups fresh grated coconut-
4 cm cekur-cut into fine slices (optional, a rhizome family)
2 red chilies- cut into fine slices
2 bird chilies (green)- minced
1/2 cube anchovies
2 pieces shallots
1 teaspoon sugar and salt to taste
Coarse blend  all the above ingredients except grated coconut.
Boil water in a steamer pot. Mix blended ingredients with grated coconut and wrap them up. When water starts boiling, steam "wrapped-up ingredients" for 6 minutes only.
Boil the above vegetables separately until crisp tender. Do not overcook.
When ready to serve, mix all vegetables with "wrapped-up ingredients"

The Health benefits of Long Beans
Protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium,very good source for vitamin C, folate, magnesium and manganese.
Protein is required for the growth of body and hair cells
Iron, magnesium, manganese and potassium are very essential for body metabolism.
Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.
Potassium is important component of cell and body fluids that helps control heart rate and blood pressure.

The Health benefits of Kangkung or Water spinach or Water morning glory
Nutrition value Per 100g serving of kangkung: 30 kcal, 2.7 g protein, 60 mg calcium, 2.5 mg iron, 2.9 mg vitamin A, 45 mg vitamin C

The Health benefits of Cabbage
Half cup of cabbage provides the same calcium as an 8-ounce glass of milk.
The  Health benefits of Bean sprouts
Bean sprouts have more vitamins than in the seeds. During germination, the vitamin B increased by 2.5 to 3 times.
Vitamin E, also increase from 24-230 mg per 100 grams in dried beans to 117-662 mg per 100 grams in SPROUTS. Vitamin E-an antioxidant, protecting cells from free radicals
No Vitamin C in soya bean seed, but starts to form on the first day of germination and reaches 12 mg per 100 grams after 48 hours in sprouts.
Natural Estrogen in sprouts can increase bone density and structure, and prevent bone loss (osteoporosis)
Silica in sprouts- helps in the absorption of vitamins and minerals, lack of which will reduce absorption of these nutrients. Silica is for healthy hair growth and slows down baldness