In the spirit of Malaysia Day, we journey across the South China Sea to explore the vibrant, nutrient-dense culinary traditions of Sabah and Sarawak. Often hidden in plain sight at local markets—like the Pasar Bornio in Seri Kembangan—these indigenous ingredients are more than just food; they are "functional medicines" that offer a natural blueprint for healthy living.
Derived from the trunk of the rumbia palm, Sago is a cultural cornerstone for the Melanau and Kadazan-Dusun communities.
Nutritional Profile: Naturally gluten-free and high in carbohydrates, making it an excellent energy source for those with gluten sensitivities.
The Healthy Choice: While the gooey Linut (Sarawak) or Ambuyat (Sabah) is a beloved staple, health-conscious eaters should look for Saguk (baked sago pearls). Research shows Saguk has a Low Glycemic Index (46.9), meaning it releases energy slowly and prevents blood sugar spikes compared to its paste counterpart.
East Malaysia’s wild flora offers potent health benefits that rival modern supplements.
Tuhau (Wild Ginger): This pungent stem is a powerhouse of Gingerols and Shogaols. Known for its antibacterial and anti-inflammatory properties, it has been used traditionally to treat stomach discomfort and even as a natural mood lifter.
Buah Bambangan (Wild Mango): This thick-skinned fruit is exceptionally high in polyphenols and antioxidants. Its seeds contain fats similar to cocoa butter, and its flesh is linked to the prevention of cardiovascular diseases and diabetes.
The coastal tribes have long mastered the art of "no-heat" cooking, preserving delicate nutrients.
Latok (Sea Grapes): Often called "Green Caviar," this tropical seaweed is a mineral giant. Some samples show calcium levels significantly higher than milk powder. It is packed with Omega-3 fatty acids and soluble fiber, which aids digestion and heart health. Pro-tip: Always rinse in fresh water before eating to remove excess salt.
Hinava/Umai: This traditional raw fish salad uses citrus juice (calamansi) to "cook" the fish. By avoiding high heat, the Omega-3 (DHA/EPA) in the fish remains intact, supporting brain health and reducing inflammation.
To the uninitiated, they are larvae; to the indigenous people, they are a delicacy. Known as Ulat Mulong or Butod, these grubs are a sustainable protein source. Just 5 to 10 grubs provide the same protein equivalent as a Grade A chicken egg, along with healthy fats.
This weekend, challenge yourself to incorporate one East Malaysian ingredient into your meal. Whether it’s a dash of Tuhau in your stir-fry or swapping white rice for Sago pearls, your body will thank you for the return to nature.
Malaysia
