A balanced and healthy diet is essential in
maintaining good health and lowering the risk for various diseases such
as obesity, diabetes, and heart disease. The common Filipino diet is
disproportionate and is heavy with fatty meat and sweets which lacks
essential vitamins and minerals that our body needs to properly
function. People have a misconception that eating healthy is equivalent
to eating tasteless and unappetizing dishes. To help you eat healthier,
here are 10 healthy and delicious common Filipino dishes that you can
include in your diet to provide your body with the nutrients that it
needs.
1. Laing – Originating from the province of Bicol,
this spicy dish is made from taro (gabi) leaves, which is rich in
Vitamins A, C, and iron. The creamy spicy taste of the leaves and
coconut milk makes laing a perfect match to a proper portion of hot
rice.
Photo from bestpinoyfoods.info
2. Pinakbet/Pakbet – Usually prepared with fermented
shrimp paste (bagoong), pinakbet offers several types of vegetables in a
single delicious dish. Depending on the vegetables used, pinakbet can
contain eggplant (talong), bitter melon (ampalaya), squash (kalabasa),
okra, and string beans (sitaw). The dish is generally high in fiber and
Vitamin A.
3. Tinolang Manok – The chayote (sayote) used in the
dish is high in folate which cannot be synthesized by the human body
and must therefore be supplied through our diets. Folate is essential in
the production of red blood cells and can be found in green leafy
vegetables. Chicken is a rich source of protein and contributes
considerably less fat than the other meats.
(photo from wowtolife.blogspot)
4. Malunggay Dish– Dubbed the “miracle vegetable”
and recently declared as the Philippines’ national vegetable, the leaves
of the malunggay (moringa) tree can be prepared in a variety of ways
and can be used as a substitute for spinach in soups and in various
vegetable dishes. Malunggay leaves are rich in B vitamins, Vitamin C,
iron, and magnesium.
5. Lumpiang Ubod – Fresh coconut shoot (ubod), carrot
(kerot), spring onions, jicama (singkamas), and lettuce enclosed in egg
wrapper with minimal cooking makes this one of the freshest Filipino
vegetable dishes available. The accompanying thick sauce and peanuts
make the lumpiang ubod a tasty meal in itself. The dish is high in
Vitamin A, which strengthens the immune system and improves vision.
Photo from kawalingpinoy.com
6. Ginisang Munggo – Prepared using bitter melon
(ampalaya) leaves and mung beans (munggo), this tasty dish is packed
with folate, thiamine, iron, magnesium, manganese, and phosphorus – all
of which are needed for the human body to properly function. The bitter
melon leaves can be substituted with malunggay leaves to give the dish a
healthier kick.
Photo from Century Park Hotel
7. Sinigang na Isda – A variety of fish such as
milkfish (bangus), red snapper (maya-maya), salmon, and grouper
(lapu-lapu) can be used to create this savory sour dish perfect for cold
and rainy days. The fish is a good source of protein and omega 3 fatty
acids while the water spinach (kangkong) provides decent amounts of
Vitamins A and C.
8. Ginisang Sitaw – String beans (sitaw) and squash
(kalabasa) are the primary ingredients of this dish which provide good
amounts of fiber and Vitamin C. The dish usually incorporates small
pieces of meat and can also be prepared adobo style.
Photo from lutonilola.net
9. Gising Gising – This dish will surely wake you up
with its chili content. More importantly, the green beans used in the
dish is an excellent source of Vitamins B6, C, K, manganese, zinc, and
fiber. The coconut milk makes the dish creamy and complete and is rich
in iron.
Photo from visitpinas.com
10. Ensaladang Talong – A great sidekick to any
grilled meat dish, the ensaladang talong only requires minimal cooking
with the eggplant while the rest is mixed in raw. Eggplant (talong)
provides our body with B vitamins and manganese while the fresh tomato
is rich in Vitamin C and lycopene.
Photo from mymomfriday.com
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