In a Filipino home, the kitchen is the heart. There is hardly a mass that doesn’t need eating – and we all know you really can’t say no. With obligatory and witting consumption of delicious ensaymada, puto, and ube rolls, my stomach is jovial but my waistline is not.
Lately my keep going has been demand me if I could make some of his favorite Filipino dishes healthier. My first thought was, how can you make crispy pata healthy? As a registered dietitian and professionally trained chef, I’m constantly at strike with myself when I cook and eat Filipino food. I want it to be healthy, but no matter what it must be masarap or it won’t get eaten.
With a duration ahead of me full of celebrations and weekday dinners, I want my family to know and enjoy Filipino support, but I don’t want this to collision our long - term health. Much of the traditional Pinoy diet is comprised of meat, fried foods, enormous starches and sometimes sugars and sodium. Toss it all stable with American portion sizes and you’re at risk for heart disease and diabetes – just by declaiming the recipes.
I’ve risen to the challenge of finding ways to tweak traditional recipes and staple foods to shave off calories, saturated fat, sodium, and sugar but not skimp on punch.
Here’s a look at a few of the healthy changes we’ve made in our house:
The rice boss was a sticky setting. Telling bit Asian they should eat brown rice will most regularly come with a pile of resistance. I’ll admit – there’s shutout wholly like ashen, fluffy rice that slightly sticks cool when you push it onto your dipper. At first it’s best to timely this challenge half way, mixing both brown and chalky rice to get half your grains whole. It’s not totally the duplicate but it’s not as drastic a boss as going to all brown rice.
After doing that for a spell, we took the plunge to get our fiber intake up and keep our cholesterol in good standing by only eating brown rice at home – eliminate 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, choose a gaunt cut of pork like pork loin; if it’s unprincipled make sure it’s skinless. No matter what the meat is make it lank. Switch the soy condiment to a low sodium adventure to help keep hypertension at bay. These diminutive switches can be made in many of the stewed recipes from calderata to bulalo for a healthier profile.
When it comes to afternoon snacks, we try to keep it light and easy, steering away from baked goods and sweets. This is an easy opportunity to increase our fruit and vegetable intake for the day and we’ll often have just 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 warm summer day, we might make a mango shake ( see recipe ).
Spice it up
With family from the Bicol region, we’re not afraid to spice up our dishes. Research suggests that eating hot peppers may help elevate metabolism ( every little 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 found a way to alter the crispy pata just yet, but with our other small changes and moderation we’re able to fit it in!
Mango Shake Recipe
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 )
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
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