How To Make Filipino Foods Healthier

How To Make Filipino Foods Healthier

In a Filipino home, the kitchen is the heart. Crack is hardly a mob that doesn’t crave eating – and we all know you really can’t gab no. With obligatory and definite consumption of delicious ensaymada, puto, and ube rolls, my intestines is happy but my waistline is not.
Lately my cache has been begging me if I could make some of his favorite Filipino dishes healthier. My first logic was, how can you make crispy pata healthy? As a registered dietitian and professionally trained chef, I’m constantly at hostility with myself when I cook and eat Filipino food. I fancy it to be healthy, but no matter what it urgency be masarap or it won’t get eaten.
With a stint ahead of me full of celebrations and weekday dinners, I necessity my family to know and enjoy Filipino viand, but I don’t fancy this to results our long - word health. Much of the prevalent Pinoy diet is comprised of meat, fried foods, substantial starches and sometimes sugars and sodium. Launch it all cool with American portion sizes and you’re at risk for heart disease and diabetes – dispassionate by declaiming the recipes.
I’ve risen to the challenge of the call ways to tweak normal recipes and staple foods to shave off calories, saturated fat, sodium, and sugar but not skimp on tang.
Here’s a look at a few of the healthy changes we’ve mythical in our abode:
The rice boss was a sticky position. Telling partition Asian they should eat brown rice will most oftentimes come with a eminence of resistance. I’ll admit – there’s nonbeing fully same wan, fluffy rice that slightly sticks calm when you push it onto your dipper. At first it’s best to meet this challenge half way, mixing both brown and pallid rice to get half your grains whole. It’s not fully the corresponding but it’s not as dire a stud as movement 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 – exclude when we have arroz caldo.
Depending on what meat your lola’s recipe used, a few changes can make this a healthier dish. If making pork adobo, stack up a lean cut of pork double pork loin; if it’s tricky make sure it’s skinless. No matter what the meat is make it lean. Protuberance the soy sauce to a low sodium news item to help keep hypertension at bay. These minute switches can be untrue in lousy with of the stewed recipes from calderata to bulalo for a healthier articulation.
When it comes to afternoon snacks, we try to keep it well-lighted and easy, navigation today from dry dirt and sweets. This is an easy one's move to increase our fruit and vegetable intake for the day and we’ll often have dependable fresh produce for our merienda. Making this copper keeps the calories in check and helps us increase our vitamin and fiber intake. If it’s a flushed summer day, we might make a mango shake ( penetrate recipe ).
Spice it up
With family from the Bicol region, we’re not shy to spice up our dishes. Research suggests that eating hot peppers may help lift metabolism ( every infinitesimal bit counts ). We get our fix with a side of suka at sili with our meals.
These are equal a few of the alterations we’ve incorporated for a healthier Filipino meal. I haven’t ring in a way to alter the crispy pata pure conclusively, but with our other petite changes and rationalism 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 put away ice
2 Tbsp whipped topping ( accidental )
Directions:
Place all ingredients in a blender. Tempo on high speed until concoction is smooth. Lavish into a glass, top with whipped topping and enjoy!
Makes 2 servings.
Nutrition breakdown per cogent:
Calories: 173 calories