Many of the filipino dishes that are well known throughout the world are notorious for being high in cholesterol and therefore dubbed unhealthy. But you would be surprised to know that many classic filipino dishes that are enjoyed by Filipinos on a daily basis are actually quite healthy. Here are 9 of them:
Chicken Tinola
Chicken tinola is a popular dish in the Philippines that is often made with chicken, pepper leaves, sayote or papaya, and ginger and onion. The dish is healthy and beneficial for the body, as it is rich in protein and vitamins. Chicken tinola is also low in fat and cholesterol, making it a good choice for those who are watching their weight. In addition, the soup is used by many to help improve digestion and relieve stomachaches. Moreover, the ginger in chicken tinola is said to be effective in treating colds and flu. Thus, this soup is not only delicious but also good for your health.
In the next section we will discuss in detail the health benefits of the ingredients in chicken tinola:
Pepper leaves: Pepper leaves are a good source of vitamins A and C, as well as minerals like iron and potassium. They also contain compounds that can help to protect against disease. For example, limonene, which is found in pepper leaves, has been shown to have anticancer properties. Additionally, the antioxidants in pepper leaves can help to reduce inflammation and improve heart health.
Sayote, also known as chayote, is a type of squash that is popular in many parts of the world. It is low in calories and fat, and it is a good source of fiber. Sayote also contains vitamins C and B6, as well as folate and magnesium. In addition to being nutritious, sayote has numerous health benefits. For instance, it can help to lower blood pressure and cholesterol levels. It can also aid in digestion and weight loss. Sayote is also thought to boost immunity and protect against some types of cancer.
Ginger is known to be an effective digestive aid. It can help to relieve nausea and vomiting, and it also helps to reduce inflammation in the gastrointestinal tract. Additionally, ginger has been shown to be helpful in treating pain, including menstrual cramps and arthritis pain. Ginger is also a powerful antioxidant, and it has even been shown to reduce the risk of cancer.
Bulalo
Bulalo is a type of Filipino soup made with beef marrow and vegetables. It is traditionally cooked over a charcoal fire, which gives it a smoky flavor. Bulalo is rich in nutrients and is said to have several health benefits. For example, it is a good source of protein and collagen, which are essential for muscle growth and repair.
It also contains minerals like calcium and phosphorus, which are important for bone health. Additionally, the fats in bulalo are mostly unsaturated, which means they can help to lower cholesterol levels. Finally, the soup is also said to boost immunity and protect against infections. With all these health benefits, it’s no wonder that bulalo has become a popular dish among Filipinos
In the next section we will discuss in detail the health benefits of the some ingredients in bulalo:
Bok choy is an excellent source of fiber and vitamins C and A. It also contains a variety of phytochemicals, including lutein and beta-carotene, which are thought to play a role in preventing cancer. In addition, the calcium in bok choy can help to keep bones strong and prevent osteoporosis.
Bone marrow is a type of tissue that is found in the center of most bones. It is responsible for producing blood cells, which are essential for carrying oxygen and nutrients throughout the body. Bone marrow also contains a type of fat called adipose tissue, which helps to store energy.
While bone marrow is not typically considered to be a “superfood,” it does offer some health benefits. For example, bone marrow is a good source of iron, and is also a good source of vitamins A and K, both of which are important for maintaining healthy bones. Additionally, bone marrow contains a type of fat that can help to boost immunity and reduce inflammation.
Pinakbet
Pinakbet is a popular Filipino dish made with vegetables, shrimp, and fish sauce. It is often praised for its health benefits, as it is high in vitamins and minerals and low in calories.Pinakbet is also a good source of fiber, which can help to regulate digestion and prevent constipation. The vegetables in pinakbet are typically high in vitamins A and C, both of which are essential for healthy skin and eyesight.
In the next section we will discuss in detail the health benefits of the some ingredients in pinakbet:
Eggplant is a nutritious vegetable that offers a variety of health benefits. It is a good source of fiber, which can promote regularity and help to lower cholesterol levels. In addition, eggplant contains antioxidants that can protect cells from damage, and it also has a high water content, which makes it a great food for promoting hydration.
Okra is a good source of fiber, vitamins A and C, and calcium. Fiber helps to keep us regular, while vitamins A and C are important for maintaining healthy skin and eyesight. Calcium, of course, is essential for strong bones and teeth. In addition, okra contains antioxidants that can help to protect our cells from damage.
Squash is a nutrient-rich vegetable and is an excellent source of vitamins A and C, potassium, and fiber. Vitamin A is essential for healthy vision, while vitamin C helps to boost immunity and fight inflammation. Potassium is crucial for maintaining healthy blood pressure, and fiber aids in digestion and helps to regulate blood sugar levels. In addition, squash is low in calories and contains no fat or cholesterol.
Munggo
Monggo, also known as mung beans, are a type of legume that are popular in Filipino cuisine. They are highly nutritious, and have a variety of health benefits. Monggo are a good source of protein, fiber, and essential vitamins and minerals. They can help to regulate blood sugar levels, lower cholesterol, and promote digestive health. Additionally, monggo are thought to have cancer-preventing properties.
This delicious and healthy food is usually enjoyed in the Philippines by boiling it with tomatoes, garlic, onion and meat until it makes a creamy soup and pairs perfectly with rice.
Dinengdeng na Saluyot
Saluyot is one of my favourite healthy filipino foods and it’s honestly super delicious! The slimy texture of the soup might be considered by some as an acquired taste, but whenever I eat saluyot (or jute leaves in english) I instantly feel like Popeye after he’s eaten spinach! It’s so tasty and also so healthy, but truth be told, it is not one of the popular filipino dishes that are served in filipino gatherings or filipino restaurants.
The main ingredients in dinengdeng na saluyot are saluyot and bamboo shoots, and in this next section we will discuss in detail the health benefits of these ingredients.
Saluyot is high in fiber, which helps to regulate digestion and prevent constipation. It is also a good source of vitamins A and C, both of which are essential for maintaining healthy skin and eyesight. In addition, saluyot is rich in iron, which is necessary for red blood cell production. This makes it an excellent food for people who are anaemic or at risk of developing anaemia. Finally, saluyot is thought to have anti-cancer properties due to its high content of antioxidants.
Labong or Bamboo shoots are a great example of a food that is not only healthy, but also has many unique benefits. For starters, bamboo shoots are an excellent source of fiber. This means that they can help to keep our digestive system healthy and regular.
In addition, bamboo shoots are also a good source of vitamins and minerals, including calcium, iron, and magnesium. Perhaps most importantly, bamboo shoots contain a compound called D-glucarate. This compound has been shown to help protect against cancer and other diseases.
What is saluyot anyway? Click here to know more about this underrated vegetable.
Ginisang Ampalaya
Ginisang ampalaya is definitely an acquired tastes especially because the main ingredient is bitter melon, which, you guessed it, is very bitter! Even though it’s super bitter, the fruit/vegetable is full of health benefits:
Ampalaya, or bitter melon is rich in vitamins and minerals, including Vitamins C and A, which are essential for a healthy immune system. Ampalaya also contains a compound called charantin, which has been shown to lower blood sugar levels. In addition, ampalaya is a good source of fiber, which can help to regulate digestion. Furthermore, the antioxidants in ampalaya help to protect cells from damage and may even reduce the risk of some types of cancer.
Sinigang na Isda
Ok, so sinigang is a pretty well known filipino dish, but did you know that sinigang can also be made with fish?
Fish sinigang is a good source of protein and omega-3 fatty acids, which are important for heart health. omega-3 fatty acids can also help to improve cognitive function and reduce inflammation. In addition, the tamarind in fish sinigang can help to aid digestion and relieve constipation.
The dish is also low in calories and contains no cholesterol. For these reasons, fish sinigang is a healthy option for those looking to improve their overall health.
One of the main ingredients in sinigang na isda or fish sinigang is kang kong.
Kang kong is a good source of vitamins A, C, and K. It also contains magnesium, potassium, and iron. In addition, kang kong is high in fiber and low in calories. Studies have shown that kang kong can help to lower blood pressure, improve blood sugar levels, and protect against cancer.
Ginataang kalabasa
Ginataang kalabasa is a type of Filipino squash soup that is usually made with chicken or shrimp. The soup is high in vitamins and minerals, and it also contains a good amount of protein. Ginataang kalabasa is an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is important for vision, immune function, and cell growth.
The soup is also a good source of vitamin C, which helps to protect the body against infection and disease. In addition, Ginataang kalabasa contains magnesium, potassium, and calcium. These minerals are important for bone health, blood pressure regulation, and muscle function. Finally, the soup contains lutein and zeaxanthin, two antioxidants that help to protect the eyes from age-related damage.
Coconut milk is one of the main ingredients in ginataang kalabasa. It is high in healthy fats and vitamins, and has been shown to have numerous health benefits. Coconut milk is a good source of energy, and can help to boost cognitive function and improve circulation.
It also helps to promote healthy skin and hair, and can even aid in weight loss. In addition, coconut milk is rich in lauric acid, which has antimicrobial properties. This makes it an excellent choice for those who are looking for an immunity-boosting food.
Ensaladang Talbos ng Kamote
Ensaladang Talbos ng Kamote, also known as Philippine Yam salad, is a popular dish in the Philippines made with blanched yam leaves and a variety of other vegetables. The dish is usually seasoned with vinegar, fish sauce, and chili peppers, giving it a tangy and slightly spicy flavor.
While ensaladang talbos ng kamote is typically considered a side dish, it can also be enjoyed as a light meal or snack. And best of all, it is packed with nutrients that can provide numerous health benefits.
Yam leaves, the main ingredient of this salad, are an excellent source of Vitamins A and C, both of which are important for boosting immunity and maintaining healthy skin. They also contain fiber, which helps to promote digestion and prevent constipation.
The other vegetables in ensaladang talbos ng kamote, such as tomatoes and cucumbers, are also good sources of vitamins and minerals. In addition, the vinegar used to season the dish has been shown to lower blood pressure and improve heart health. So next time you’re looking for a healthy and delicious way to boost your health, make sure to try ensaladang talbos ng kamote!