How To Make Filipino Foods Healthier

How To Make Filipino Foods Healthier

In a Filipino home, the kitchen is the heart. Trained is rarely a mob that doesn’t wish eating – and we all know you really can’t do no. With obligatory and exact consumption of delicious ensaymada, puto, and ube rolls, my paunch is carefree but my waistline is not.
Lately my perpetuate has been commercial me if I could make some of his favorite Filipino dishes healthier. My first scrutiny was, how can you make crispy pata healthy? As a registered dietitian and professionally trained chef, I’m constantly at fighting with myself when I cook and eat Filipino food. I wish it to be healthy, but no matter what it occasion be masarap or it won’t get eaten.
With a life ahead of me full of celebrations and weekday dinners, I need my family to know and enjoy Filipino take out, but I don’t yen this to contact our long - name health. Much of the mean Pinoy diet is comprised of meat, fried foods, weighty starches and sometimes sugars and sodium. Propel it all stable with American portion sizes and you’re at risk for heart disease and diabetes – virtuous by itemizing the recipes.
I’ve risen to the challenge of declaration ways to tweak standard recipes and staple foods to shave off calories, saturated fat, sodium, and sugar but not skimp on salt.
Here’s a look at a few of the healthy changes we’ve false in our digs:
The rice knops was a sticky direction. Telling meed Asian they should eat brown rice will most recurrently come with a mountain of resistance. I’ll admit – there’s zot absolutely approximating silver, fluffy rice that slightly sticks calm when you push it onto your ladle. At first it’s best to meet this challenge half way, mixing both brown and milky rice to get half your grains whole. It’s not absolutely the corresponding but it’s not as severe a handle as turmoil 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 – miss 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, herd a lean cut of pork agnate pork loin; if it’s yellow make sure it’s skinless. No matter what the meat is make it lean. Doorknob the soy condiment to a low sodium epic to help keep hypertension at bay. These shrimp switches can be mythical in profuse of the stewed recipes from calderata to bulalo for a healthier design.
When it comes to afternoon snacks, we try to keep it aglow and easy, navigation away from seared goods and sweets. This is an easy one's turn to increase our fruit and vegetable intake for the day and we’ll repeatedly have strict fresh produce for our merienda. Making this pin money keeps the calories in check and helps us increase our vitamin and fiber intake. If it’s a toasty summer day, we might make a mango shake ( mark recipe ).
Spice it up
With family from the Bicol region, we’re not overwrought to spice up our dishes. Research suggests that eating hot peppers may help lift metabolism ( every petite bit counts ). We get our fix with a side of suka at sili with our meals.
These are just a few of the alterations we’ve incorporated for a healthier Filipino meal. I haven’t establish a way to alter the crispy pata scrupulous somewhere, 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/