Monday, November 10, 2014

Ensaladang Pako

Thanks to my niece ( Miss Arianne) for sharing this fiddlehead fern salad or ensaladang Pako.

Health Effects of fiddlehead ferns
"Fiddleheads contain various vitamins and minerals, as well as omega-3 and omega-6 fatty acids. They are a source of antioxidants and dietary fibre.[2] They are low in sodium, but rich in potassium, which may make them suitable for people who need a low-sodium diet.[5]

Fiddleheads may harbour microbes, and should be washed and cooked before eating.[2]

Many ferns also contain the enzyme thiaminase, which breaks down thiamine. This can lead to beriberi and other vitamin B complex deficiencies if consumed to excess or if one's diet is lacking in these vitamins.[6]".

1/2 kilo fiddlehead fern ( Cut and cleaned)
1 onion 
3 tomatoes 
1 almost ripe mango 
1/4 teaspoon sugar or to taste
3/4 cup vinegar
salt and pepper to taste

1. Boil 3 cups of water then blanched the fern, drain and set aside.
2. slice the onion, mango and tomatoes according to your desired size then combine it with the fern together with the vinegar, sugar, salt and pepper. Mix well.
3. Serve and enjoy.

Contributed by : Miss Arianne Maravilla


  1. Nagimasen gayyem, nagalam ti pako?

  2. Many Thanks for this recipe.. maraming nasarapan, maraming natuwa at naengganyong gayahin.. more healhy food ensalada/salad recipe to come. God bless you and this blog.. Thank you so much..


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