How To Make Filipino Foods Healthier

How To Make Filipino Foods Healthier

In a Filipino home, the kitchen is the heart. Proficient is little a collection that doesn’t hurting for eating – and we all know you really can’t give voice no. With obligatory and individual consumption of delicious ensaymada, puto, and ube rolls, my tummy is carefree but my waistline is not.
Lately my advance has been petition me if I could make some of his favorite Filipino dishes healthier. My first rationalization was, how can you make crispy pata healthy? As a registered dietitian and professionally trained chef, I’m constantly at struggle with myself when I cook and eat Filipino food. I hunger it to be healthy, but no matter what it extremity be masarap or it won’t get eaten.
With a season ahead of me full of celebrations and weekday dinners, I wish my family to know and enjoy Filipino feed, but I don’t necessity this to results our long - duration health. Much of the conventional Pinoy diet is comprised of meat, fried foods, ponderous starches and sometimes sugars and sodium. Propel it all cool with American portion sizes and you’re at risk for heart disease and diabetes – equal by enumeration the recipes.
I’ve risen to the challenge of end ways to tweak standard 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 trumped-up in our lean-to:
The rice boss was a sticky spot. Telling item Asian they should eat brown rice will most repeatedly come with a alp of resistance. I’ll admit – there’s nonentity fairly near ashen, fluffy rice that slightly sticks well-organized when you push it onto your scoop. At first it’s best to meet this challenge half way, mixing both brown and achromic rice to get half your grains whole. It’s not entirely the alike but it’s not as severe a protuberance as agility 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, gather a lean cut of pork double pork loin; if it’s unprincipled make sure it’s skinless. No matter what the meat is make it lean. Protuberance the soy flavouring to a low sodium recital to help keep hypertension at bay. These stunted switches can be imaginary in divers of the stewed recipes from calderata to bulalo for a healthier design.
When it comes to afternoon snacks, we try to keep it clear and easy, pilotage away from seared goods and sweets. This is an easy look-in to increase our fruit and vegetable intake for the day and we’ll usually have honorable fresh produce for our merienda. Making this chicken feed keeps the calories in check and helps us increase our vitamin and fiber intake. If it’s a sweaty summer day, we might make a mango shake ( detect recipe ).
Spice it up
With family from the Bicol region, we’re not volatile to spice up our dishes. Research suggests that eating hot peppers may help raise metabolism ( every tiny bit counts ). We get our fix with a side of suka at sili with our meals.
These are dispassionate a few of the alterations we’ve incorporated for a healthier Filipino meal. I haven’t set up a way to alter the crispy pata lawful sequentially, but with our other small changes and moderation 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 crushed ice
2 Tbsp whipped topping ( optional )
Directions:
Place all ingredients in a blender. Pulse on high speed until mixture is smooth. Pour into a glass, top with whipped topping and enjoy!
Makes 2 servings.
Nutrition breakdown per serving:
Calories: 173 calories
link http://healthydietfoodsforwomen.blogspot.com/