Healthy Filipino Dishes That You Will Enjoy


By Ana Margarita Olar |

Filipinos are culturally inclined to prepare sumptuous meals for families or for visitors to show natural hospitality. Not only have Filipinos prepared delicious but also healthy Filipino dishes.
Here are some of the lists.

1. Sautéed sensations

Sauté means to cook with oil, garlic, and onions. Here are some healthy Filipino dishes from sautéing different vegetables:

Ginisang Ampalaya is good for controlling the sugar level.

a. Sautéed Bitter melon (Ginisang Amplaya)

Its main ingredient, bitter melon is best known for hypoglycemic effects due to its insulin-like peptides. Tomatoes contain vitamin C and lycopene which boosts immunity and is known to prevent cancer.

b. Sautéed Mongo Beans (Ginisang Munggo)

This recipe is cooked the same way as sautéed bitter melon, its main ingredient, munggo beans. Munggo beans are rich in protein for body building and repairs worn out cells.

c. Sauteed Bahay Kubo.

This recipe is termed as bahay kubo because it has ingredients that are found in Filipino nursery rhyme Bahay Kubo which includes: squash which has vitamin A, tomato, eggplant, and string beans (which is rich in protein). Another ingredient (which is not included in the song) is bitter melon.

2. Fish recipes

a. Fish Sinigang. Fish cooked in sour tamarind soup.

A healthy Filipino dish loaded with vitamins and minerals. Its main ingredient, fish is rich in protein, the tamarind soup is rich in vitamin C, leafy vegetables included in this recipe are camote tops, pechay, or kangkong which are rich in iron, a mineral which is needed for blood cell formation, another vegetable, and okra is rich in fiber and helps with digestion.

b. Fish Cardillo. Fried fish in sautéed onion, tomato, and egg soup.
It is a recipe which is also loaded in protein and has low sodium content.

c. Pesang Isda. Fish Simmered With Ginger and Tomatoes.

This main dish is good for the heart because the fish is simmered in water, not fried, and no fat is added. And the rich flavors are coming from natural herbs and spices which add a kick to its taste.

3. Chicken recipes

If removed of its skin (which contains fats and bad cholesterol) is a healthy ingredient of some delicious and healthy Filipino dishes:

a. Adobo- Chicken marinated and cooked in soy sauce, vinegar, and seasoned with salt, pepper and sugar to taste.

b. Afritada with pineapple. Chicken is cooked with potatoes, carrots, and tomato sauce. Pineapple is added to achieve new flavor and add festivity. Potatoes are rich in fiber, tomatoes are rich in vitamins, and pineapple is known to prevent cholesterol build up.

c. Tinola. Chicken cooked in the ginger soup added with raw papaya fruit and malunggay leaves. Malunggay leaves are also rich in iron for blood formation.


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