Healthy Pineapple Vegetables Recipe (Pininyahang Gulay) — Low Sodium & Joint-Friendly

I was a bit nervous making this one. I’ve always found it challenging to cook healthful versions of traditional Filipino dishes. One of my favorites is pininyahang manok (pineapple chicken), but it’s not exactly the healthiest. So, I decided to experiment—and voilà! Surprise, surprise, my version turned out to be delicious. And that says a lot, considering I’m not exactly known for my cooking skills. If I can whip up something tasty, I think anyone can.

What’s great about this dish is that it’s very low in sodium, making it ideal for those with high uric acid levels or anyone trying to lower them. It’s also packed with ingredients rich in vitamin C, potassium, and other nutrients that are good for the joints and heart.

I don’t usually follow strict measurements—I tend to cook by taste—so feel free to adjust the quantities depending on your preferences and how many people you're feeding.

INGREDIENTS

• 2 ½ tablespoons finely chopped garlic
• 2 ½ tablespoons chopped onions
• 1 medium ripe tomato, diced
• 1 cup sweet orange potatoes, diced (you can also use other types of sweet potatoes; regular potatoes work too if you want to tone down the sweetness)
• 1 cup carrots, diced
• 1 medium red bell pepper, diced (you can use green bell pepper, but red is sweeter and has more vitamin C)
• 2 medium saging na saba (sweet plantain), cut into 1½-inch chunks—or however you prefer
• 2 cups water
• 1 tablespoon tapioca or cassava starch, dissolved in 3 tablespoons of water (avoid cornstarch if you have joint pain; I found tapioca/cassava starch at SM)
• 1 cup fresh pineapple, diced or in tidbits
• 1 cup fresh pineapple juice (not canned). I bought a small ripe pineapple from a street vendor—already peeled. I diced one half and crushed the other half for juice, then discarded the pulp. If you have a juicer, that’s even easier.
• 3–4 tablespoons extra virgin olive oil

Optional (for non-vegetarians):
You may add chicken breast fillet if you’re not ready to go fully vegetarian.

INSTRUCTIONS

1. If using chicken: Cut the chicken breast fillet into your preferred size, then fry the pieces in olive oil until lightly browned. Set aside.
2. In a pan, sauté garlic and onions in olive oil until fragrant.
3. Add the diced tomato and continue to sauté until soft.
4. Pour in 2 cups of water and add the carrots. Let it boil.
   (For non-vegetarians, this is where you can add the cooked chicken breast.)
5. Add the sweet potatoes. Since they cook faster than carrots, don’t add them at the same time to avoid them turning mushy.
6. Once the vegetables are cooked, add the pineapple tidbits, red bell pepper, and pineapple juice. Let it simmer for a few minutes.
7. Stir in the dissolved tapioca starch to thicken the sauce.
8. If the sauce becomes too thick, feel free to add a bit of water—adjust it to your liking.

That’s it! Once cooked, serve with brown rice.
Bon appétit!

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KEY SENTENCES
Easy Filipino-Inspired Pineapple Vegetable or Chicken Stew — No Salt, No Canned Juice
Pininyahang Manok or Vegetables with a Healthy Twist — Low Uric Acid, No Cornstarch