Filipino cuisine is a fusion of indigenous and foreign influences, known for its healthy ingredients and unique flavours. Some of the well-loved Filipino dishes include Kare-Kare, lumpia, adobo, and pancit, which are not only hearty and satisfying but also nutritious. Whether it’s breakfast, lunch, or dinner, Filipino food offers a wide range of healthy food options that can cater to any mealtime.
If you’re looking to offer your customers healthy Filipino dishes, here are ten nutritious and delicious options to consider selling in your food business.
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1. Adobo
Adobo is a classic Filipino dish that’s beloved by both locals and tourists. It’s made with either chicken or pork, both of which are excellent sources of protein that are essential for building and repairing tissues in the body.
But that’s not all – adobo also boasts a range of health benefits thanks to its ingredients. Vinegar, soy sauce, garlic, and other spices are rich in antioxidants and have anti-inflammatory properties. Antioxidants help protect the body from damage caused by free radicals, while anti-inflammatory properties help reduce inflammation, which can contribute to various diseases.
Adobo is a low-fat dish, particularly when made with chicken, which is a lean meat. It’s also a fantastic source of essential vitamins and minerals, including iron, which is crucial for healthy blood cells.
Adobo is typically served with brown rice or vegetables, which add fibre to the meal. Fibre is vital for maintaining digestive health and helps keep you feeling full for longer periods, making it an ideal option for those trying to manage their weight.
2. Sinigang
Sinigang is a soup dish that’s packed with nutritious vegetables, making it an excellent source of vitamins, minerals, and fibre. Commonly used vegetables in sinigang include tomatoes, onions, okra, eggplant, and spinach, all of which provide essential nutrients that support overall health.
Sinigang is also a low-fat dish, particularly when made with fish, which is a lean protein that’s low in saturated fat and high in heart-healthy omega-3 fatty acids. Omega-3s are crucial for brain health, heart health, and reducing inflammation in the body.
Moreover, Sinigang is flavoured with tamarind, which gives the soup a tangy flavour. Tamarind is a rich source of antioxidants that help protect the body from damage caused by free radicals.
3. Ginataang Gulay
Ginataang Gulay is a vegetable-based dish that’s rich in essential vitamins, minerals, and fibre. This healthy Filipino dish is made with different types of vegetables like squash, eggplant, beans, and leafy greens, which support overall body function.
Coconut milk is the main ingredient used to give Ginataang Gulay its creamy and flavorful taste. It contains healthy fats that promote good heart health and can help to reduce bad cholesterol levels in the body. Additionally, coconut milk is rich in lauric acid, a type of fatty acid that can boost the immune system.
Ginger, garlic, and other spices are often added to the dish, which are known for their anti-inflammatory properties. These ingredients can help to reduce inflammation in the body, which can contribute to various health problems.
This Filipino dish is often served with brown rice, which is a healthier option than white rice as it contains fibre, vitamins, and minerals that support overall health and can help regulate blood sugar levels.
4. Pinakbet
Another healthy vegetable-based Filipino dish is Pinakbet. It is loaded with different types of vegetables, such as eggplant, bitter melon, okra, squash, and string beans. And as we know, vegetables are packed with fibres and vitamins to support the overall function of the body.
Pinakbet is typically flavoured with bagoong or fermented fish paste, which gives it a savoury and unique taste. Bagoong is rich in protein and is a good source of omega-3 fatty acids, which are important for brain health, heart health, and reducing inflammation in the body.
Additionally, Pinakbet is a low-fat dish that’s perfect for those who are watching their weight or trying to maintain a healthy diet. It’s also low in calories, making it an excellent option for those who are looking to lose weight or manage their weight.
Like Adobo and Ginataang Gulay, Pinakbet can be served with brown rice, which is a healthier option over white rice.
5. Laing
Laing is a delicious and nutritious Filipino dish that is full of flavor and health benefits. The dish is made with taro leaves, which are an excellent source of dietary fiber, vitamins, and minerals that are essential for good health. Taro leaves are also rich in antioxidants that protect the body against various diseases.
In addition, Laing is cooked in coconut milk, which gives it a creamy and rich taste. Coconut milk contains healthy fats that can help lower bad cholesterol levels in the body, promoting good heart health. It is also high in lauric acid, a type of fatty acid that can boost the immune system, helping to fight against infections and diseases.
Laing is often seasoned with ginger, garlic, and other spices known for their anti-inflammatory properties, which can reduce inflammation in the body. This dish is an excellent addition to a healthy diet and can be served with brown rice to make it even more nutritious.
6. Pakbet
Pakbet is a nutritious Filipino dish that’s primarily composed of various types of vegetables, which are loaded with essential vitamins, minerals, and fibre that promote overall health. Some of the vegetables used in Pakbet include eggplant, bitter melon, okra, squash, and string beans. These vegetables are low in calories and high in nutrients, making them an excellent choice for those looking to maintain a healthy diet.
Furthermore, Pakbet is typically prepared with bagoong or fermented fish paste, which adds a distinct and savoury taste to the dish. Bagoong is a good source of protein and omega-3 fatty acids, which are crucial for brain and heart health, as well as for reducing inflammation in the body.
Pakbet is a low-fat dish because it uses vegetables as the primary ingredient means that it’s low in calories and high in nutrients, making it a perfect option for those who want to lose weight or manage their weight.
7.Tinola
Tinola is a nutritious and flavorful Filipino dish that’s perfect for those looking for a healthy meal. This dish is primarily made up of chicken, ginger, and vegetables, which offer a range of health benefits.
For instance, chicken is an excellent source of lean protein, while ginger is renowned for its immune-boosting properties. The vegetables used in Tinola, such as green papaya, chayote, and spinach, are also rich in essential vitamins and minerals that promote overall health.
Moreover, Tinola is a low-fat and low-calorie dish that’s perfect for those who are watching their weight. The hot and flavorful broth served with Tinola is also hydrating, helping to keep the body hydrated, making it an excellent choice for those looking to maintain a healthy diet.
8. Bistek
Bistek is a delicious and nutritious Filipino dish that’s perfect for those seeking a healthy meal. It is primarily made of lean beef and onions, both of which are excellent sources of essential nutrients that support overall health.
Lean beef is a good source of protein, which is essential for building and repairing tissues in the body. Meanwhile, onions are rich in essential vitamins and minerals, including vitamin C, fibre, and antioxidants that support a healthy immune and digestive system.
Bistek is a flavorful dish that can be enjoyed with rice or other healthy side dishes such as Pinakbet or Ginataang Gulay, making it a satisfying and healthy meal option. Its combination of lean beef and nutrient-dense onions makes it an excellent choice for those looking to maintain a healthy diet.
9. Kilawin
Kilawin is a nutritious Filipino dish typically prepared with raw seafood, mixed with vinegar, onions, ginger, and other healthy ingredients. This dish is considered healthy primarily because of its high protein content, which is essential for repairing and building body tissues.
Kilawin is a low-fat and low-calorie dish due to seafood being a lean source of protein. It’s rich in omega-3 fatty acids that are vital for promoting heart health, brain function, and overall well-being. This dish is also packed with essential vitamins and minerals, including vitamin C, iron, and calcium, that support overall health.
Kilawin is a flavourful dish that can be served as an appetiser or main course, making it an excellent healthy choice to add to your diet and promote overall health and well-being.
10. Lumpiang Gulay
Lumpiang Gulay, a Filipino dish made with fresh vegetables wrapped in a thin pastry wrapper, is a healthy option that offers numerous health benefits. Its high fibre content supports good digestion and a healthy gut, while its low calorie count makes it ideal for weight watchers.
This dish is also rich in essential vitamins and minerals such as vitamin A, vitamin C, and potassium, while being low in fat, making it an ideal healthy food option. Lumpiang Gulay is versatile as it can be made with different vegetables to cater to different tastes and dietary preferences, making it a perfect choice for a healthy and nutritious meal.
Start your food business venture by specialising in healthy Filipino cuisine.
Integrating these healthy Filipino dishes into your menu enables you to provide customers with a range of delectable and fulfilling nutritious choices.
Whether you’re running a food truck, a full-service restaurant offline, or online, these healthy Filipino food options are certain to appeal to health-conscious customers.
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