How To Make Filipino Foods Healthier

How To Make Filipino Foods Healthier
In a Filipino home, the kitchen is the heart. Experienced is hardly a assembly that doesn’t lack eating – and we all know you really can’t utter no. With obligatory and willing consumption of delicious ensaymada, puto, and ube rolls, my paunch is cheerful but my waistline is not.
Lately my protect has been demand me if I could make some of his favorite Filipino dishes healthier. My first rationalizing was, how can you make crispy pata healthy? As a registered dietitian and professionally trained chef, I’m constantly at warfare with myself when I cook and eat Filipino food. I hunger it to be healthy, but no matter what it urgency be masarap or it won’t get eaten.
With a spell ahead of me full of celebrations and weekday dinners, I requirement my family to know and enjoy Filipino cookery, but I don’t fancy this to effect our long - expression health. Much of the orderly Pinoy diet is comprised of meat, fried foods, ponderous starches and sometimes sugars and sodium. Cast it all cool with American portion sizes and you’re at risk for heart disease and diabetes – conscientious by rendering the recipes.
I’ve risen to the challenge of verdict ways to tweak mean recipes and staple foods to shave off calories, saturated fat, sodium, and sugar but not skimp on interest.
Here’s a look at a few of the healthy changes we’ve mythical in our mansion:
The rice protuberance was a sticky longitude. Telling hunk Asian they should eat brown rice will most much come with a alp of resistance. I’ll admit – there’s zot fully congeneric milky, fluffy rice that slightly sticks together when you push it onto your dipper. At first it’s best to meet this challenge half way, mixing both brown and snowy rice to get half your grains whole. It’s not absolutely the alike but it’s not as harsh a doorknob as commotion to all brown rice.
After doing that for a while, we took the plunge to get our fiber intake up and keep our cholesterol in good standing by only eating brown rice at home – omit when we have arroz caldo.

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Depending on what meat your lola’s recipe used, a few changes can make this a healthier dish. If making pork adobo, pour in a lean cut of pork coextensive pork loin; if it’s unprincipled make sure it’s skinless. No matter what the meat is make it lean. Handle the soy sauce to a low sodium adventure to help keep hypertension at bay. These meager switches can be mythical in varied of the stewed recipes from calderata to bulalo for a healthier model.
When it comes to afternoon snacks, we try to keep it shining and easy, pilotage immediately from burned theory and sweets. This is an easy befalling to increase our fruit and vegetable intake for the day and we’ll usually have honorable fresh produce for our merienda. Making this change keeps the calories in check and helps us increase our vitamin and fiber intake. If it’s a snug summer day, we might make a mango shake ( gawk recipe ).
Spice it up
With family from the Bicol region, we’re not solicitous to spice up our dishes. Research suggests that eating hot peppers may help exalt metabolism ( every dwarf bit counts ). We get our fix with a side of suka at sili with our meals.
These are even-handed a few of the alterations we’ve incorporated for a healthier Filipino meal. I haven’t create a way to alter the crispy pata scrupulous hereafter, but with our other modest changes and dialectics we’re able to fit it in!
Mango Shake Recipe
Ingredients:
1 cup of Sof๚l Mango ( you can find this is the yogurt section of your local Asian retailer )
3 halves ripe fresh mango or frozen mango
1 cup skim milk
ฝ cup lacerated ice
2 Tbsp whipped topping ( superfluous )
Directions:
Place all ingredients in a blender. Tempo on high speed until assortment is smooth. Drop into a glass, top with whipped topping and enjoy!
Makes 2 servings.
Nutrition breakdown per valid:
Calories: 173 calories