Ale Ube (Halayang Ube)

Rosalina Ocampo Tañedo

Ingredients

• 2 kilos ube yam root (4.5 lbs)
• 2 cans (28 ounces) condensed milk
• 2 cups butter or margarine
• 2 teaspoon of vanilla extract
• 5 cups of fresh coconut milk
• 3 cups of brown sugar
• 2 cups of fresh grated coconut meat (separate preparation, see below)

Instructions

Wash the Ube thoroughly to remove the dirt.  Submerge them in water in a deep pot.  Boil until soft.  Drain and let it cool.  Peel the boiled ube yam.  Grate finely and mashed them.  Heat a deep pan and melt butter or margarine.  Add grated Ube .   Keep mixing to prevent the Ube from sticking to the bottom of the pan.  Add condense milk and coconut milk.  Keep stirring.  Add vanilla extract. Keep stirring.  Remove from heat and set it in a deep dish.  Smooth the top with a spatula.  Sprinkle the top with the brown coconut meat (see below how to prepare this).  Cut into squares and serve.

How to prepare coconut sprinkles

Heat pan in high heat.  Add fresh, grated coconut meat.  Let it simmer until it turns brown while occasionally stirring to keep it from burning.  The white, grated coconut milk when it turns deep drown will shrivel to tiny clumps while releasing oil.  This means, it is done.  Drain the oil.  Sprinkle the brown coconut on top of the Ube pudding.


Filipinos are known for a lot of things.  But one thing that they are very famous for is their long celebration of Christmas which Pilipinos call Pasko.  Even as early as September, Christmas Carols can be heard on the radio and Christmas decors such as Parol, (Christmas Lanterns) in all shapes and sizes (mostly in the shape of a star), the Nativity, Christmas Lights.  Fireworks are also widely used during this festive season where they can be heard in every street corner.

December sixteen is the start of Simbang Gabi or Misa de Gallo (Mass of the cock).  People get up at four o'clock to hear the mass where it is delivered in Tagalog (the National language), Pampangueño (the dialect of my province), and sometimes in Latin.  This culminates on Christmas Eve when the mass starts at eleven o'clock.  After mass, Pilipino families gather together for a big feast called Noche Buena that they have prepared all day. This include tradional Pilipino cuisines such as  Queso de Bola, Castañas, Nilaga, Pancit, Lumpia, Kalamay (Rice Cake) and of course Ube.  After meal, they join the street festivities of lighting up fireworks.

Christmas day, Children visit their God parents and their neighbors.  They will do a ritual called Mano (hand).  It is a ritual unique only to the Pilipino people where they hold their their elders' hand, bow, and put it in their forehead.  This in turn, they will be given gifts in the form of money mostly.  However, this ritual is done not only on Christmas day, but also after mass or when they see their older relatives especially their parents, aunts and uncles, and grandparents.

More food is then cooked for the visiting friends and relatives.  Christmas celebration usually ends on January six, the feast of the Epiphany or Three Kings.


Parol Festival in the Province of Pampanga

Traditional Parol (Christmas Lantern)

Ube (Purple Yam) (Dioscorea alata)

Purple Yam is a species of yam. In botany, this species is also known by the names "water yam" and "winged yam." It contains pigments that gives its bright lavender color. It is sometimes confused with taro and the Okinawa sweet potato (Ipomoea batatas cv. Ayamurasaki).

In Hawaiʻi it is known as uhi, in India as ratalu or violet yam, in Marathi as KondFal (कोंदफळ), in the Philippines as ube, in Tamil as "Rasa Valli Kilangu", in Tonga, Samoa and Tahiti as ʻufi" , and in Vietnam as khoai mỡ.   see more...

Pinakbet

Pinakbet is a stew with a variety of vegetables usually picked fresh from the garden or Palengke.  This dish is very popular among the Ilocanos, Tarlqueños, and Pamgueños.  However, the cooking style differ on the way it is prepared.  Ilocanos are known for boiling their dish and salty condiments such as Bagoong (shrimp paste) and Patis (fish sauce) are usually added and this dish is no exception to that method.  The neighboring peoples of Tarlac and Pampanga known throughout the archipelago as the culinary capitals of the Philippines, this dish like most dishes they prepare, it is sauteed first with garlic and onion.  This dish is also garnished with meat such as fried pork chopped in pieces, fried fish such Bangus (Milk fish) or Galungong and flaked, or shrimps.

Ingredients:

• Sitaw cut into pieces about 3 inches long
• Okra - whole or cut in half
• Bataw or Lablab (Hyacinth bean)
• Talong (eggplant) long or round -  cut into bite size pieces
• Kalabasa (Calabaza) - peeled and cut into squares*
• Ampalaya cut into bite size pieces
• Sigarilyas
• Pork cut into tiny pieces**
• 4 cloves of garlic - crushed
• 1 large onion - chopped
• 3 tablespoons of bagoong (shrimp paste)***
• 3 tablespoons of cooking oil
• 1 cup of water
• 1 teaspoon of pepper

Directions:

• In a large skillet, heat oil and saute garlic, onion, and cut pork until pork is golden brown.
• Add all vegetables and let it simmer for 5 minutes
• Add the bagoong and water and stir.  Let it simmer.  Do not cover for it will turn vegetables mushy.
• Add pepper to taste.

Sitaw	Okra	Bataw
Talong	Kalabasa (Calabaza)	Ampalaya
Sigarilyas	Bawang	Sibuyas

Ilocandia:  A brief history

Ilocandia is the term given to the traditional homeland of the Ilocano people.From the original western strip of Northern Luzon (now known as the Region 1 or Ilocos Region), Ilocandia has spread throughout the Cagayan Valley and some parts of Central Luzon.Although there are also a large number of Ilocanos in other parts of the Philippines like, Palawan and Mindanao, these are not considered to be a part of Ilocandia, as they are not part of the traditional Ilocano homeland.  see more

Guinisang ampalaya

Ingredients: 

• 4 pieces of Ampalaya (Amorgoso) cut into thin slices
• 2 medium size tomatoes
• 1 large onion - chopped
• 4 cloves of garlic - minced
• 2 eggs - beaten
• 3 tablespoons of cooking oil
• 1 cup of water
• 2 tablespoons of Patis (fish sauce)
• 1 teaspoon of pepper

Directions:

• Wash and cut the amplaya in and remove the spongy substance and seeds.  Cut into thin slices as seen in the picture and set aside.
• Cut the tomatoes in tiny quarters and set aside.
• In a large skillet, heat oil and saute garlic and onion.
• Add tomatoes and stir.
• Add patis and stir.
• Add ampalaya and water.
• When the ampalaya is almost tender, pour in the beaten eggs and stir.
• Add pepper to taste.  
• Lower heat and let it simmer for 15 minutes.

Tinola

 

Ingredients:

• 6 pieces of chicken (thigh or legs) washed and patted dry.
• 1 large unripe papaya or 2 pieces of sayote (chayote) - peeled and slice into the bias

• 1 cup of malunggay leaves or chili leaves
• 1 piece of ginger root - peeled, cut roughly and crushed
• 1 onion - chopped
• 3 cloves of garlic - minced
• 1 can of chicken broth
• 2 cups of water
• 1 chicken bouillon cube
• 3 tablespoons of cooking oil
• 2 tablespoons of Patis (fish sauce)
• Salt and pepper to taste

Directions:

• Heat oil in dutch pan or casserole and saute garlic, onions, and ginger.
• Add chicken and fry for 5 minutes until skin is slightly brown.
• Add Patis and pour in the water and chicken broth and let it boil.
• Add the sayote (chayote) or papaya wedges and let it boil again until they are tender
• Add the malunggay leaves or chili leaves and let it simmer for 15 minutes.

Malunggay

Moringa oleifera

It is called Malunggay in Philippines and Sajina in Indian Subcontinent and South East Asia. It grows very wildly in hot tropical climate.

Moringa is a wonderful herb known all over the world-- but only recently in the U.S. It may provide the boost in energy, nutrition and health you've been seeking. This book reveals Moringaís nutritional content, medicinal properties, where to get it, the best results.

Moringa is a remarkable discovery, which can make a tremendous difference in your health and quality of life. Mounting scientific evidence shows what has been known for thousands of years by people in the tropical parts of the world: Moringa is natureís medicine cabinet.

It is best known as an excellent source of... see more

Arroz caldo

Arroz caldo means rice broth.  It is named so because the rice is boiled with a type of broth.  The most common broth used is chicken where sometimes pieces of chicken are added.  People mistaken this it a Latin-influenced dish.  During the Spain's four decades of rule in the Philippines, Spanish people frequented Chinese eating establishments where they were introduced to a simple rice porridge called congee where the rice is boiled in large amount of water until it has softened to almost a paste-like substance.  In time, Spanish and Pilipinos added ingredients and change the cooking technique where the rice is not boiled significantly.  This version resembles a soupy version of Arroz con pollo.  Pilipinos also call it Lugaw and they often cook it when someone has a cold just like Westerners do with chicken noodle soup.

Ingredients:

• 6 pieces of chicken (thigh and/or legs)
• 1 cup of rice
• 1 large onion - chopped
• 3 cloves of garlic - crushed
• 6 cloves of garlic - minced and fried to golden brown
• 1 small ginger - peeled and cut roughly and crushed
• Scallions for garnishing 
• 3 tablespoons of cooking oil
• 3 tablespoons of patis (fish sauce)
• 1 can of chicken broth
• 3 cups of water
• Black pepper
• 1 cube chicken bouillon
• Wedges of lemon, lime, or calamansi

Directions:

• Heat oil in a dutch pan.  Sautée chopped onion, crushed garlic, and ginger.  When onion is garlic is golden brown, add three tablespoons of patis.
• Add chicken, chicken broth, 2 cups of water, and 1 cup of rice.
• Let it boil until chicken and rice fully cooked.
• Serve in a bowl and garnish it with chopped scallions and fried garlic.  Add a squeeze of lemon, lime, or calamansi for added flavor.

Sopas con leche

 

Sopas is the the Pilipino/Spanish word for soup.  It's almost similar with the American chicken noodle soup except for the creamy flavor due to the addition of evaporated (evaporada) milk.  My mother likes using shell or elbow macaroni but other types of pasta can be used as well.  

Ingredients:

• 1 lb of chicken breast including the bone and skin
• 1 large carrot - diced or bias cut
• 1 small head of cabbage - cut in small pieces
• 2 celery stalks
• 1 large red bell pepper - cut into spears
• 1 onion - chopped
• 4 cloves of garlic -minced
• 1 can of evaporated milk
• 3 tablespoons of cooking oil
• chicken broth
• salt
• pepper
• 2 cups of elbow or shell pasta

Directions:

• Boil the chicken in 8 cups of water.  When done boiling, set aside the chicken stock.  Flake the chicken breast and set aside.
• Heat the cooking oil in a dutch pan and sautée the chopped onion and minced garlic.  Before the garlic starts turning golden brown or before the onion starts becoming transparent, add the the flaked chicken.  
• Add 6 cups of chicken stock and evaporated milk.  Let it simmer.
• Add the pasta and let it boil.
• Add salt and pepper.
• Check the pasta to see if they are almost cooked.  When the pasta has softened,  add the cabbage, carrots, and celery.  Add the red bell pepper last.

Tips:

Boiling the chicken breast with the bones and skin add flavor to the soup.
Timing is essential when cooking the pasta and vegetable.  Overcooking both would render the soup mushy and thick.
Adding the bell pepper last would prevent them from over-cooking.
Some people add hard-boiled eggs but it is not necessary.

PILIPINAS

Iglesia de San Agustin (Intramuros, Manila)
San Agustin Church is a Roman Catholic church under the auspices of The Order of St. Augustine, located inside the historic walled city of Intramuros in Manila. Completed by 1607,[1] it is the oldest church still standing in the Philippines.[2] No other surviving building in the Philippines has been claimed to pre-date San Agustin Church.

In 1993, San Agustin Church was one of four Philippine churches constructed during the Spanish colonial period to be designated as a World Heritage Site by UNESCO , under the classification "Baroque Churches of the Philippines". It had been named a National Historical Landmark by the Philippine government in 1976.see more...

		see more...

Nilaga

by: Rowena Tañedo Little

Nilaga is popular soup in the Philippines. It is one of the easiest Pilipino dish to prepare since it does involve very much preparation. Along with other favorite Pilipino foodies such as Halayang Ube, and various rice cakes, my family has made Nilaga a staple on the dinner table during Noche Buena - a victual feast celebrated after mass at midnight on the Eve of Christmas and Media Noche on New Year's Eve.

Ingredients

• 8 pieces of chicken (wings, leg quarters, breasts)
• 1 pound of lean beef or beef with bones
• 1 pound of pork
• 1 head of cabbage (cut into four quarters)
• 2 bunches of pechay
• 2 medium onion (cut into four quarters)
• 1/2 of green beans
• 2 stems of leaks
• 3 medium potatoes (cut each into halves)
• 4 ripe saging saba (cardava banana)
• 1 teaspoon of peppercorn
• salt to taste

Directions

• Boil meat along with onions and peppercorn with enough water to submerge the meat until tender. Ad a dash of salt
• When meat is tender, add potatoes and cardava bananas.
• When potatoes and bananas soften, add green beans and leaks.
• When beans and leaks are tender, add cabbage
• Cover and lower the heat

This dish is serve with steamed rice or by itself. Some family members use Soy Sauce as a dipping sauce for the vegetables and meat while I prefer Patis (Fish sauce). Like chicken noodle soup and arroz caldo, Pilipinos eat this dish to help them treat colds during the colder season.

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Halayang Ube	Embutido

Saging Saba (Cardava Banana)

Saba bananas have very large, robust pseudostems that can reach heights of 20–30 feet (6–9 m). The trunk can reach diameters of 3 feet. The trunk and leaves are dark blue-green in color. Like all bananas, each pseudostem flowers and bears fruits only once before dying. Each mat bears about eight suckers.

The fruits become ready for harvesting 150 to...see more

Pancit Canton

Pancit Canton is another favorite Pancit dish of mine.  This time, instead of using the traditional Pancit Bijon, Pancit Canton is used.  It is made of flour and it is yellow in color.  It has more flavor when uncooked compared to the Bijon which is pretty much rice in noodle form.

Cooking preparation is pretty much the same with slight variation in some ingredients and the noodle is not soaked in water.  It is a common staple in Panciterias (restaurants where Pancit dishes are the main attraction) and Carinderias (bistro) also knows as "turo-turo"(point-point) where you literally point at an array of dishes you want to order.

Ingredients:

• 1 Package of Pancit Canton 
• 1 lb. chicken 
• 3 tablespoons of vegetable oil 
• 1 med. onion, finely chopped 
• 1 head of cabbage - cut in pieces 
• 3 stalks of celery - cut in pieces 
• 1/2 teaspoon of sea salt 
• 1 lb. pork 
• 2 garlic cloves - minced 
• 1/4 cup of soy Toyo (soy sauce)
• 1 cup of French cut fresh green beans 
• 1 large carrot - peeled and cut julienne style 
• 1 tablespoon of fresh ground black pepper

Directions: 

• Boil chicken and pork in 2 cups water until meat tender. 
• Shred the chicken and cut the pork in small pieces.  Save broth.
• Sautee garlic until golden brown in a wide sauce pan or wok.  
• Add onion until it is transparent.
• Add the shredded chicken and pork.  Cook for 10 minutes.
• Add the broth that has been set aside.
• Add the cabbage, carrots, celery, and green beans.  Reduce heat.
• Stir all the mixture together until vegetables are half-cooked.
• Add salt and pepper.
• Add the Pancit Canton.
• Keep stirring to prevent the noodles from sticking to the bottom of the sauce pan.
• Cook for another 10 minutes. 

 Tips:
Like most Pancit dishes, Pancit Canton is best eaten with a squueze of fresh Calmansi or Lemon or Lime.
Since Pancit Canton is made of flour, over-cooking it will make it soggy.

Turo-Turo

Pancit Palabok

 

Of all the Pancit dishes, Pancit Palabok or as we call it in my dialect, Pancit Luglog is my favorite one.  Maybe it's the achuete that gives it the colorful look which makes it so enticing, or the thick flavorful sauce, or the variety of toppings.  Nonetheless, it is also has the longest preparation time due to its smorgasbord of ingredients.

Like other Pancit, Pancit Bijon is also used as the noodles.  However, Miki (pronounced as Mee Kee), a type of fresh egg noodle is used as a substitute.   

Ingredients:

•  1 packaged of Pancit Bijon
• 1/2 lb of ground pork (chicken or beef)
• 3 cups of pork broth
• 1 large onion - chopped
• 3 cloves of garlic - minced
• 5 tablespoons of corn starch
• 2 tablespoons of Patis (fish sauce)
• 1/2 tablespoon of fresh ground black pepper
• 2 tablespoons of cooking oil (canola, corn, olive, coconut)
• 3 tablespoons of achuete

Preparing the sauce:

• 1/2 lb of ground pork (chicken or beef)
• 3 cups of pork broth
• 1 large onion - chopped
• 3 cloves of garlic - minced
• 5 tablespoons of corn starch
• 2 tablespoons of Patis (fish sauce)
• 1/2 tablespoon of fresh ground black pepper
• 2 tablespoons of cooking oil (canola, corn, olive, coconut)
• 3 tablespoons of achuete

Preparing the toppings:

Tinapa

• 1 cup of chicharones (pork rinds) - crushed or pounded
• 3 hard-boiled eggs - sliced
• 1 cup of Tinapa (smoked fish) - shredded
• 2 stalks of fresh scallions or green onion- cut into fine pieces
• 4 tablespoons of fried minced garlic
• 4 to 6 pieces of calamansi or 2 lemon or lime wedges
• 1/2 cup of fried pork cut into pieces (or shrimps, peeled and steamed or boiled)

Directions:

•  Soak the Pancit Bijon for ten minutes in warm water.  Drain and set aside.
• Add the ground pork into the preheated 2 tablespoons of cooking oil in a sauce pan and cook until golden brown.
• Mix the 3 tablespoons of achuete and 3 cups of pork broth.
• Add the achuete and pork broth mixture to the ground pork and stir. 
• Add the Patis (fish sauce) and stir.
• Add the 5 tablespoons of corn starch little by little and while stirring it slowly.
• Add the fresh ground pepper.
• Lower the heat and let it simmer until the sauce thickens.

How to serve:

• Grab the Pancit Bijon that has been set aside and place it onto a plate.  Just put enough for you will need space for the sauce and the toppings.
• Pour the sauce on top of the Pancit Bijon just like what you do on spaghetti sauce into the spaghetti noodles.
• Add the toppings (chicharones, shredded Tinapa, hard-boiled eggs, fried garlic, green-onions or scallions, and a slice of calamansi or lemon or lime wedges which will be squeezed on top.

 Preparation time: 60 minutes
Cooking time: 30 minutes
Servigs:  4 to 6 servings


Other Pancit recipes

Pancit Bijon Guisado	Pancit Canton

Pancit Bijon Guisado

by: Luz de Dios Tañedo

While Chinese migration can be traced back ever before Spain's arrival and they are the largest minority group in the Philippines, Chinese food however never made it as the dominant cuisine in the Philippines. Dishes such as Kung Pao and Orange Chicken are as much considered ethnic food in the Philippines as they are in the West. China's influence can be seen in Pilipino's penchant used of Toyo (soy sauce), Tokwa (Tofu), and the cooking technique of stir frying.  But the biggest contribution China has given to Pilipino cuisine is the Pilipino's love of noodles or as we call it Pancit.

Pancit is a "Hispanized" term which means, "something cooked conveniently fast" (Wikipedia).. It is derived from Hokkien, pian i sit.  One of the most common Pancit is the Bijon -  a very thin, white noodles made of rice and almost transparent when cooked. Other Pancit dishes use flour noodles such as Pancit Canton and Egg Noodle such as Miki Bijon - which is a combination of Pancit Bijon and Miki. Most Pancit dishes are always cooked with stir-fried vegetables and meat in Toyo (soy sauce) or Patis (fish sauce).  Pancit dishes never fail to make appearances in Pilipino festivities such as Fiestas which celebrates a town's patron saint, weddings, and birthdays which Pilipinos liken the long noodles to wish them long life.

Ingredients:                                                 Pancit Bijon

• 1 packaged of Pancit Bihon (can be purchased at Pilipino stores or tiendhahan) 
• 2 chicken breast - boiled and shredded (shrimps and pork can used as substitute)
• 1 cup chicken broth
• 1/2 large cabbage cut in pieces
• 2 medium carrots - peeled and cut into thin pieces or tiny strips
• 2 large celery stalks - cut into pieces
• 20 pieces of guisantes or peas (still in pods)
• 1 medium onion - chopped
• 5 cloves of garlic - minced
• 1 teaspoon of fresh ground black pepper
• 2 tablespoons of coconut oil (can be substituted with olive or canola for a healthier meal)
• 1/ cup of Toyo (soy sauce)

Directions:

• preheat oil in a wok
• soak Pancit Bijon in warm water for 10 minutes*
• sautee garlic and onion
• add shredded chicken 
• add vegetables and stir fry except for the guisantes or peas**
• when vegetables are tender, add soy sauce and chicken broth***
• add the guisantes and continue stir frying
• add Pancit Bijon to the mixture and lower heat to medium high
• add ground black pepper

Tips:

*      Do not soak the Pancit Bijon in boiling water and not for more than         10 minutes.  Pancit Bijon noodles are very starchy and they tend         to absorb a lot of water when soaked. Over-soaking will render         them soggy.
**    Guisantes or peas wilt easily in high heat. Adding them last would          keep them crunchy.
***  The water that was used to boil the chicken can be used as the          broth.


Pilipinos love to eat it with a squeeze of fresh Calamansi. To compliment the salty-sour taste, it is sometimes eaten with inangit - a rice cake made sticky rice cooked very slowly in coconut milk, white sugar, and pandan leaves for flavoring and smell.

preparation time:  30 minutes
cooking time: 15 minutes
serving:  makes for servings

                 Inangit                                           Calamansi

Ginisang Ampalaya

Chicken Afritada

by Angelina Ocampo Santos

Afritada belongs to the family of Pilipino stew or cocidos (Menudo, Caldereta, Estofado, Mechado, Asado). The differences between these dishes stem in the way it is prepared, like what kind of meat and how it is cut. Slight variations in ingredients also make these dishes distinct from one another: like Menudo has liver; Caldereta has liver paté, and Arfritada, sausages are added. But all of these dishes have one basic ingredient: tomato sauce. Tomato sauce gives these dishes their tangy flavor and colorful look.

Ingredinets:

• 1 kilo (2.2 lbs) of chicken*.
• 3 medium size potatoes cut into cubes
• 2 carrots -cut into pieces
• 3 red or green pepper - cut into strips
• 1 can or a cup of garbanzo beans - peeled
• 1 teaspoon of salt
• 1 teaspoon of black pepper
• 1 can of tomato sauce (15 ounces)
• 3 laurel (bay leaves)
• 2 tablespoons of cooking oil (canola or olive oil)

Directions:

• In a large skillet, brown chicken in 2 tablesppons of cooking oil. Set aside.
• In the same skillet, sauté the minced garlic and onion with 1 tablesppon of oil.  When garlic starts to change color into golden brown, add chicken.
• Add tomato sauce.  Cover and  let it cook on medium heat for 10 minutes.
• Add potatoes, carrots, and garbanzos.  Cover and let it simmer for another 15minutes.
• Add the salt, black pepper, and bay leaves..
• Add bell peppers.  Cover and let it simmer for another 10 minutes.

Tips

* Chicken is the meat used on this recipe. You can use any cut:  breast, thigh, legs, wings.  Pilipinos cook their chicken with the skin.  It adds flavor to dish because of it's high fat content.  For a healthier dish, use skinless chicken breasts or thighs.

* Pork can also be use but cooking should be adjusted. 

* Most Pilipinos use coconut or palm oil because of its goof flavor and it is very inexpensive.  However, studies have shown that they are the least healthiest naturally occuring oil.  Use Olive oil or vegetable oil for a heart-friendly meal.

Preparation time:  15 minutes

Cooking Time: 45 minutes

Servings:  6-8

Food for thought:

All About Oils:

Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. see more:

olive oil	walnut oil	coconut oil
canola oil	palm oil	peanut oil
sesame seed oil	flax seed oil	corn oil
cottonseed oil	soybean oil	safflower seed oil sunflower seed oil

War of the FATS

The Good Fats
Monounsaturated Fats	Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol)
Polyunsaturated Fats	Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats	Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol)
Trans Fats	Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol)