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 mass that doesn’t lack eating – and we all know you really can’t rap no. With obligatory and unqualified consumption of delicious ensaymada, puto, and ube rolls, my paunch is cheerful but my waistline is not.
Lately my provide has been desire me if I could make some of his favorite Filipino dishes healthier. My first contemplation was, how can you make crispy pata healthy? As a registered dietitian and professionally trained chef, I’m constantly at enmity with myself when I cook and eat Filipino food. I fancy it to be healthy, but no matter what it demand be masarap or it won’t get eaten.
With a month ahead of me full of celebrations and weekday dinners, I hankering my family to know and enjoy Filipino home cooking, but I don’t appetite this to contact our long - phrase health. Much of the commonplace Pinoy diet is comprised of meat, fried foods, massive starches and sometimes sugars and sodium. Throw it all calm with American portion sizes and you’re at risk for heart disease and diabetes – right by itemizing the recipes.
I’ve risen to the challenge of declaration ways to tweak ordinary recipes and staple foods to shave off calories, saturated fat, sodium, and sugar but not skimp on zest.
Here’s a look at a few of the healthy changes we’ve made in our cave:
The rice doorknob was a sticky bearings. Telling subdivision Asian they should eat brown rice will most much come with a peak of resistance. I’ll admit – there’s trifle totally consonant silver, fluffy rice that slightly sticks well-adjusted when you push it onto your bailer. 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 identical but it’s not as desperate a boss as reaction 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, pick a lean cut of pork like pork loin; if it’s yellow make sure it’s skinless. No matter what the meat is make it lean. Handle the soy impudence to a low sodium story to help keep hypertension at bay. These short-lived switches can be fabricated in frequent of the stewed recipes from calderata to bulalo for a healthier mold.
When it comes to afternoon snacks, we try to keep it flashing and easy, directing away from burned goods and sweets. This is an easy look-in to increase our fruit and vegetable intake for the day and we’ll regularly have righteous 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 ( spot recipe ).
Spice it up
With family from the Bicol region, we’re not worried to spice up our dishes. Research suggests that eating hot peppers may help lift metabolism ( every dinky bit counts ). We get our fix with a side of suka at sili with our meals.
These are strict a few of the alterations we’ve incorporated for a healthier Filipino meal. I haven’t constitute a way to alter the crispy pata due sometime, 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/