16/10/2025
๐๐จ๐ฎ ๐๐จ๐งโ๐ญ ๐๐๐๐ ๐
๐๐ง๐๐ฒ ๐๐๐ฅ๐๐๐ฌ ๐ญ๐จ ๐๐๐ญ ๐๐๐๐ฅ๐ญ๐ก๐ฒ - ๐๐จ๐๐๐ฅ ๐๐๐ ๐ ๐ข๐๐ฌ ๐๐จ๐ฎ๐ง๐ญ ๐๐จ๐จ!
Do you know that you donโt need kale or rocket leaves for your meal to โcountโ as vegetables?
We Malaysians are blessed with a wide variety of fresh, local veggies - affordable, delicious, and available all year round! ๐ฅฆ๐ฒ๐พ
Here are some local greens that deserve more love (and screen time ๐):
๐ฅ ๐๐ค๐ซ๐ (๐๐๐ง๐๐ข / ๐๐๐๐ข๐๐ฌโ ๐
๐ข๐ง๐ ๐๐ซ)
๐ช 1.6โ2.0g fibre per 100g
rich in soluble fibre (mucilage) that helps control cholesterol and blood sugar.
โจ Try it: blanch or steam and pair with sambal, stir fry, or braise in fish curry.
๐ฟ ๐๐จ๐ฎ๐ง๐ ๐๐ฉ๐ข๐ง๐๐๐ก (๐๐๐ฒ๐๐ฆ ๐๐ฎ๐ฅ๐๐ญ)
๐ช 1.5โ1.8g fibre per 100g
packed with iron and folate, great for blood and bowel health.
โจ Try it: stir fry with garlic, or blanch lightly for clear soup.
๐ฅฌ ๐๐๐ฐ๐ข (๐๐ฎ๐ฌ๐ญ๐๐ซ๐ ๐๐ซ๐๐๐ง)
๐ช 1.5โ1.8g fibre per 100g
high in vitamin C and folate, supports digestion and immunity.
โจ Try it: stir fry, soup, or masak lemak.
๐ฅฆ ๐๐๐๐ฒ ๐๐๐ค ๐๐ก๐จ๐ฒ / ๐๐๐ค ๐๐ก๐จ๐ฒ (๐๐๐ฐ๐ข ๐๐๐ฉ๐ฎ๐ง)
๐ช 1.2โ1.6g fibre per 100g
hydrating, full of antioxidants and calcium; baby version is slightly higher in fibre!
โจ Try it: steam, blanch, or stir fry with garlic and oyster sauce.
๐ฅ ๐๐จ๐ฎ๐ง๐ ๐๐๐๐๐๐ ๐ (๐๐ฎ๐๐ข๐ฌ ๐๐ฎ๐ฅ๐๐ญ)
๐ช 1.3โ1.6g fibre per 100g
gentle on digestion, rich in vitamin C and natural detox compounds.
โจ Try it: soup, stir fry, or thinly shredded in coleslaw-style salads.
๐ฟ ๐๐๐ง๐ ๐ค๐ฎ๐ง๐ (๐๐๐ญ๐๐ซ ๐๐ฉ๐ข๐ง๐๐๐ก)
๐ช 1.2โ1.6g fibre per 100g
hydrating, mildly laxative, and rich in iron.
โจ Try it: goreng belacan or stir fry with garlic - classic and comforting!
๐ฑ ๐๐๐ฎ๐ ๐๐ก (๐๐๐๐ง ๐๐ฉ๐ซ๐จ๐ฎ๐ญ)
๐ช 0.5โ0.8g fibre per 100g
lowest in fibre but packed with vitamin C and enzymes for freshness.
โจ Try it: blanch, drizzle with soy sauce and garlic oil, or toss into noodles!