Culinary Wellness: 10 Filipino Dishes You Didn't Know Were Healthy (and How to Make Them Even Better)

Discover 10 surprisingly healthy Filipino dishes! Learn how to make them even healthier with tips & recipes. Embrace traditional Pinoy flavors for wellness

Filipino cuisine, often celebrated for its rich flavors and comforting dishes, may not immediately come to mind when thinking about healthy eating. However, beneath the surface of familiar stews, grilled meats, and savory soups lies a wealth of nutritional goodness. Traditional Filipino cooking, when approached with a mindful eye, can be a pathway to wellness, offering a balanced and delicious approach to healthy living. This article delves into 10 Filipino dishes that are surprisingly healthy, exploring their nutritional benefits and providing tips on how to enhance their wellness potential.

Healthy Filipino Food

Unveiling the Wellness Within Traditional Flavors

1. Sinigang: The Tangy Detoxifier:

   • Nutritional Benefits: Sinigang, with its sour broth, is rich in vitamins and minerals from vegetables like kangkong (water spinach), radish, and eggplant. The souring agents, such as sampalok (tamarind), contain antioxidants and may aid digestion. 
   • How to Make it Healthier:
     • Increase the variety of vegetables.
     • Use lean protein sources like fish or shrimp.
     • Limit the amount of salt and consider using natural sea salt.
     • Use less fatty pork cuts.
   • Recipe Enhancement: Add malunggay (moringa) leaves for an extra boost of vitamins and minerals.

2. Pinakbet: The Vegetable Powerhouse:

   • Nutritional Benefits: Pinakbet is a treasure trove of fiber, vitamins, and minerals from vegetables like ampalaya (bitter melon), okra, eggplant, and string beans. Bitter melon, in particular, has been linked to blood sugar regulation.  
   • How to Make it Healthier:
     • Use less bagoong (fermented shrimp paste) or opt for a low-sodium version.
     • Sauté the vegetables in a small amount of coconut oil or olive oil.
     • Include more leafy greens like kangkong or malunggay.
   • Tip: Lightly steam vegetables to retain more of their nutrients, and add them towards the end of the cooking process.

3. Kinilaw: The Fresh and Light Delight:

   • Nutritional Benefits: Kinilaw, a Filipino ceviche, is a lean protein source from fresh fish or seafood. The vinegar marinade "cooks" the fish, making it safe to eat. The dish is naturally low in calories and fat.   
   • How to Make it Healthier:
     • Use lean fish varieties and avoid fatty types.
     • Add more fresh vegetables like cucumber, tomatoes, and onions.
     • Use calamansi juice for its added vitamin C.  
   • Variations: vegetable based "kinilaw" can be made, by using unripe mango, or other semi firm fruit.

4. Bulalo: The Bone Broth Benefits:

   • Nutritional Benefits: Bulalo, a bone marrow soup, is a rich source of collagen, minerals, and amino acids. Bone broth is known for its potential to support joint health, gut health, and immune function.
   • How to Make it Healthier:
     • Use lean beef cuts and remove excess fat.
     • Increase the amount of vegetables, particularly leafy greens.
     • Simmer the bones for a longer period to extract more nutrients.  
     • De-grease the broth before serving.
   • Adding: garlic, ginger and spices can also greatly increase the health benefits.

5. Ginisang Munggo: The Protein-Packed Stew:

   • Nutritional Benefits: Munggo beans are a good source of protein, fiber, and iron. This hearty stew is often made with vegetables like spinach and ampalaya, adding to its nutritional value.
   • How to Make it Healthier:
     • Use lean pork or shrimp.
     • Avoid using too much oil in the sautéing process.
     • Increase the amount of leafy greens.
     • Add malunggay for nutritional boost.
   • Recipe Modification: increase the vegetable, decrease the meat.

6. Pechay with Garlic: The Simple Superfood:

   • Nutritional Benefits: Pechay (bok choy) is rich in vitamins A, C, and K, as well as folate and calcium. Garlic has anti-inflammatory and immune-boosting properties.
   • How to Make it Healthier:
     • Lightly sauté the pechay in a small amount of olive oil.
     • Avoid overcooking the vegetables to retain their nutrients.
     • Add ginger for extra flavor and health benefits.
   • Cooking Method: Steaming is an excellent method, that retains the majority of the nutrients.

7. Laing: The Coconut Cream Goodness:

   • Nutritional Benefits: Laing, a Bicolano dish made with taro leaves cooked in coconut milk, is a good source of fiber, vitamins, and minerals. Coconut milk contains medium-chain triglycerides (MCTs), which may have health benefits.
   • How to Make it Healthier:
     • Use light coconut milk or reduce the amount of coconut cream.
     • Increase the amount of leafy greens like malunggay or spinach.
     • Reduce the amount of salt and use natural spices for flavoring.
     • Adding ginger and tumeric is also very beneficial.
   • Tip: Make it a mainly vegetable dish, with a very small amount of meat.

8. Chicken Tinola: The Ginger-Infused Comfort:

   • Nutritional Benefits: Tinola, a ginger-infused chicken soup, is known for its soothing properties. Ginger has anti-inflammatory and immune-boosting effects. The dish is also a good source of protein and vegetables.
   • How to Make it Healthier:
     • Use skinless chicken.
     • Increase the amount of vegetables, particularly leafy greens.
     • Avoid using too much oil.
     • Ensure there is a heavy ginger presence.
   • Extra tip: add green papaya, this is a very nutritious addition.

9. Okra and Tomato Stew (Simple Vegetable dishes):

   • Nutritional Benefits: Okra is full of fiber and is rich in vitamins. Tomatoes are full of lycopene, and vitamin C.
   • How to make it healthier:
     • Steam the okra to keep most nutrients.
     • Do not overcook the tomatoes.
     • use small amount of olive oil.
     • Add garlic and onions.
   • Variations: Many simple Filipino dishes follow this idea of vegetable and tomato based stews. Experiment with many local vegetables.

10. Fresh Fruit (All over the archipelago):

    • Nutritional Benefits: The archipelago has a massive collection of healthy fruits. Mangoes, Bananas, Papaya, and many more, all provide huge amounts of vitamins, and fiber.
    • How to make it healthier:
      • Eat a wide variety of in season fruits.
      • Avoid fruit that has added sugars.
      • Make smoothies, without added sugar, or other processed ingredients.
    • Tip: Filipino markets are a fantastic place to buy very fresh fruit.

Embracing Culinary Wellness

In embracing the concept of culinary wellness within the context of Filipino cuisine, we discover that the path to health and vitality is not a departure from tradition, but rather a deeper appreciation of it. The 10 dishes explored in this article, and countless others within the rich tapestry of Pinoy cooking, offer a foundation upon which a healthy lifestyle can be built. By understanding the inherent nutritional value of these dishes and learning how to enhance their wellness potential, we can cultivate a harmonious relationship between our cultural heritage and our personal well-being. This approach encourages us to move beyond the limiting notion that "healthy" food must be bland or foreign, and instead, celebrate the vibrant flavors and comforting textures that have nourished generations of Filipinos.

Furthermore, the journey towards healthier Filipino cooking is not solely about individual choices, but also about fostering a collective awareness of the importance of sustainable and mindful food practices. By supporting local farmers, prioritizing seasonal ingredients, and reviving traditional cooking techniques, we can ensure that the culinary heritage of the Philippines continues to thrive while contributing to the well-being of our communities and the planet. This holistic approach to food recognizes the interconnectedness of our health, our culture, and our environment, and it empowers us to make informed choices that benefit both ourselves and future generations. As we savor the flavors of our beloved dishes, let us also savor the knowledge that we are nourishing our bodies, honoring our traditions, and embracing a path towards a healthier and more fulfilling life.