Explore our collection of healthy Filipino food recipes, blending tradition with wellness. Enjoy delicious meals that promote a balanced lifestyle.
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A Combination of Cultures and Tastes
Filipino food boasts numerous rich and varied flavours, owing to its native origins and influences from Spanish, Chinese, and American traditions. Since most of the dishes use fresh produce and basic cooking techniques, it is simple to adapt them to a healthier lifestyle.
Lighter Versions of Family Favorites
You can easily make Filipino dishes healthier by replacing or changing some ingredients and how you cook them. By using lean proteins, fresh vegetables, and healthier seasonings, you can keep the taste of culture without sacrificing yourself to unhealthy fats.
Key Ingredients in Healthy Filipino Cooking
Fresh Vegetables and Fruits
Malunggay (or moringa), kangkong (water spinach), and talong (eggplant) are well-known nutrient-rich vegetables that shine in many Filipino dishes. Sheetal added that seasonal tropical fruits like mangoes, papayas and bananas are sweet but healthy additions.
Lean Proteins and Seafood
Chances are, you devour tons of lean meat (think chicken breast) and fresh seafood, such as bangus (milkfish) or tilapia. These are rich in protein and low in fat.
Spices, Herbs, and Vinegar
Flavorings such as garlic, ginger, and calamansi (Filipino lime) naturally bring out the deeper flavours of dishes without burdening them with calories. Vinegar, a staple for recipes from adobo to tsitsaron, provides sharp acidity and serves as a natural preservative.
Best Healthy Filipino Food Recipes
Chicken Tinola ((“Souped, Ginger and Vegtable-Soup”)
Tinola is a comforting and restorative soup made with chicken, green papaya, and malunggay leaves in a ginger broth. Healthy and nutritious, it is the best option for a quick immunity booster with low fat.
Ingredients:
- Chicken breast or thighs
- Green papaya or sayote
- Malunggay leaves
- Ginger, garlic, and onion
- Fish sauce (use sparingly)
Cooking Tip: Use low-sodium chicken broth for a cleaner version.
Ensaladang Talong (Eggplant Salad)
A native of the island, this straightforward salad consists of grilled eggplant, tomatoes, onions, and vinegar. It is a light, antioxidant-packed side dish.
Ingredients:
- Grilled Eggplants (peeled)
- Tomatoes and onions (diced)
- Vinegar and a dash of salt
- Fish Sinigang (Tamarind Soup)
One example is sinigang, a sour tamarind soup that pairs nicely with vegetables and fish such as bangus. Its tangy taste improves appetite and digestion.
Ingredients:
- Bangus or salmon
- Tamarind pulp or tamarind paste
- Radish, okra, and kangkong
- Tomatoes and green chilies
Laing (Taro Leaves Cooked in Coconut Milk)
Laing is a native Bicol dish made from dried taro leaves cooked in coconut milk and spices. It’s gluten-free, creamy, and very flavorful.
Ingredients:
- Dried taro leaves
- Coconut milk (use light coconut milk for reduced cals)
- Garlic, ginger, and chillies
Adobo with Coconut Aminos
In this classic Filipino dish, meat or tofu simmers in a soy sauce-vinegar mixture. For a low-sodium alternative, replace regular soy sauce with coconut aminos.
Ingredients:
- Chicken or pork (lean cuts)
- Coconut aminos and vinegar
- Aromatics: garlic, bay leaves, and black pepper
High-Protein Filipino Dishes
Grilled Bangus (Milkfish)
This is then grilled with marinated bangus in calamansi juice, garlic, and soy sauce. Pair it with a serving of veggies for a protein-filled meal.
Pork Binagoongan (Shrimp Paste Stew w/ Lean Pork)
To make this dish healthier, you can use lean cuts of pork and reduce the shrimp paste. Serve it alongside steamed veggies for a complete meal.
Philippines Chicken Inasal (Grilled Chicken)
A local grilled chicken speciality marinated in calamansi, soy sauce, and garlic, it’s tasty and nutritious when paired with brown rice and atchara (pickled papaya).
Healthy Plant-Based Filipino Dishes
Gising-Gising (a vegetable dish with coconut and chilli)
An above spicy dish made from green beans or water spinach (trembles) cooked in coconut milk and chilies. To make it healthier, use light coconut milk.
Kare-Kare (Peanut Stew)Vegetarian KARE-KARE
This peanut-based stew features meat swaps with eggplant, string beans and banana blossoms. For a healthier alternative, use natural peanut butter.
Tofu Sisig
In this stir fry, swap out pork for tofu. Season the popular pulutan with calamansi, soy sauce, and chillies to make it plant-based.
How to make Filipino food healthier
Cooking with Less Oil
Select steaming, grilling or baking instead of frying to eliminate the worst fat.
Making Different Seasonings
Instead, use herbs, spices and natural flavourings such as calamansi or ginger instead of salt-savoury condiments.
Opting for Whole Grains
If the recipe calls for white rice, try using brown rice or quinoa instead to infuse some fibre and reduce gas.
Conclusion: Healthy Filipino Food Recipes
Healthy Filipino Food Highlights Our Culture Healthy Filipino food gives a fresh, wholesome twist to our flavorful traditional dishes. These delicious yet nutritious recipes, from protein-packed tinola to plant-based laying, can be made with some adjustments. You can continue reliving the flavour in guilt-free typical Filipino cooking while contributing to a healthier lifestyle.
FAQs
Q1: What are some healthy traditional Filipino foods?
You can choose from many healthy recipes, including chicken tinola, sinigang, and enslaving, which offer many nutrients and flavours.
Q2: What Can I Do to Make Filipino Dishes Vegan-Friendly?
Use plant-based proteins such as tofu or tempeh instead of meat and coconut aminos instead of fish sauce.
Q3: Is Filipino food healthy?
Although most dishes are rich in nutrients, traditional recipes, which use oil and sodium, can be healthier with some modifications.
Q4: Is it possible to make Filipino cuisine for weight loss?
Yes! Aim for meals that cater to weight loss and consist of lean proteins, fresh vegetables, and low-sodium seasonings.
Q5: What Filipino Recipes Are Gluten-Free
Laing, sinigang, and grilled bangus are naturally gluten-free for those with special dietary needs.
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