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  PHILIPPINE ADVENTURES

A HEALTHY ALTERNATIVE


by Fred C. Wilson III

Sept 24, 2010

Filipino Low Calorie Foods

“My body is a temple where junk food goes to worship.”

-Thinkexist.com-

YOU ARE WHAT YOU EAT.

Three weeks ago I rejoined Weight Watchers. After 15 years of letting fat control me, I decided to go on a food offensive. I’ve lost 15 pounds! Not bad for three weeks of eating like a sensible human being.

Back home we have many ‘helpers.’ Despite our large staff, I always do most of my own cooking, especially breakfast, my primary meal. Reader, don’t get me wrong. I love Philippine cuisine though I rarely eat crispy pata my favorite Filipino dish. There’s just  too many calories and the bad cholesterol is ‘through the roof’ (excessively high)!’ Losing weight is a constant uphill battle you can never ease up on. Just yesterday my wife made a pan of her delicious Chicken Adobo another Filipino favorite. As if to test my newfound determination to lose weight, she blatantly refused to let me take as much as a mouthful. With ‘weigh-in’ (Weightwatchers weekly weighing sessions) a day away at the time of this writing, helping myself to a plate of adobo wasn’t a good idea. I settled for fried Spam, a green pasta dish, and chilled green beans. The tart tangy sweet smell of chicken adobo resting on top a bed of steaming rice made me crazy!

Question:

What do Filipino, ‘Soul’ (Southern American); Italian, Mexican, and Polish cuisines all have in common?

Answer:

All of these ethnic foods taste great but are highly caloric.

Some of my wife’s relatives underwent major surgery because of eating greasy foods. My Mom + May GOD rest her soul + died in her sleep the night of Palm Sunday 1997 of a massive heart attack. The poor woman was just too fat. I had an aunt before her who used to brag: “If food kills me, let then me die!” She died. Food killed her. I have no intention of going to my heavenly home (I hope I eventually get there.) over a pork chop. I rejoined Weightwatchers and gee, I’m glad I did.

Eating is fun. Many Filipino dishes contain enough saturated fats and bad cholesterol to kill Godzilla (fictional dinosaur). Delicious low cal Filipino meals are available. Here are a few dishes that are light on the wallet/pocketbook, easy to prepare, healthy, and tasty:

  • Chicken tinola
  • Fish or shrimp sinigang
  • Grilled fish, seafood, chicken, or pork
  • Steamed fish or seafood
  • Steamed or sautéed vegetables
  • Pancit
  • Steamed rice
  • Fresh lumpia
  • Halo-halo with ice only (no ice cream or evaporated milk)
  • Mais con yelo
  • Fresh fruits

(Search: Filipino low cal foods for additional health food items.)

Still not convinced that calories kill read this: our Health Sentinel columnist, Dr. Philip S. Chua said in his article in Cebu Daily News: Save a Heart-Yours states ‘according to In the Philippines, the death toll from CVD (Cardiovascular Disease) is about one every 7 minutes. One out of 10 Filipinos 15 years and older suffer from hypertension (high blood pressure). Hypertension is common among heart patients and a frequent cause of stroke. About 80 to 85 percent of all primary hypertension cases are mild enough to be effectively controlled by healthy living.’ These statistics are scary. Aforementioned CVS killed my mother and a beloved aunt, but I’ll be damned if I let it kill me! I’m doing something about it. If you’re smart and in the ‘fat boat’ I’m in I strongly suggest that you to do something about it. Cut your calories! Trim the fat! Live longer!

HEALTHY ALTERNATIVES

Reader here’s a tasty and nutritious meal that you might want to look into (make): CREAMY TOFU AND CHICKEN.

Making the Sauce:
9 tablespoons butter, unsalted and low fat
12 tablespoons all-purpose flour
6 cups low-fat or nonfat milk
salt and pepper to taste

2 boneless chicken breasts, diced
1/4 cup butter, unsalted and low fat
1 can mushrooms, drained and chopped
3 firm tofu pieces, drained and cubed
1 can of whole kernel corn, drained
2-1/2 cups sharp low-fat cheddar cheese, shredded
bacon bits for topping
2 tablespoons parsley, finely chopped

How to cook it:

  1. Preheat oven to 375 degrees F.
  2. Make the sauce: Melt the butter in a skillet. When melted, whisk in the flour until it forms a paste to make a roux. Add the milk in a fine stream, whisking continuously until smooth. Season with salt and pepper. Set aside.
  3. Get another skillet and melt 1/4 cup butter.
  4. Add the chicken and lower the heat. Sauté the chicken until cooked. Add the mushrooms and slightly sauté. Set aside.
  5. Get the prepared sauce, and add the tofu, corn and chicken-mushroom mixture. Transfer to a greased oven-safe pan. Sprinkle with cheese and bacon bits.
  6. Bake for 30 to 35 minutes, or until the surface is golden brown.
  7. Sprinkle with chopped parsley. Serve warm. This meal serves 6 to 8 people.

There’s so many low cal Philippine recipes that it’s just impossible to include even a fraction of them but let me tell ya’ what here’s the web pages where you can find them by their hundreds.

Reader if you search: Philippines Healthy Foods-Images you’ll not only get recipes but hundreds photos of prepared Philippine meals for the weight conscious. You can do what I did. Join Weightwatchers. Well my friend, I’m done for this week. I hope this article was helpful. If you want more information about healthy living send me an email and I’ll get right back with you ASAP.

Within the next two weeks I’ll have a special treat for you. I’m to interview newly appointed Philippine Consul General the Honorable Leo M. Herrera-Lim. Reader as a special service to you, if you have any questions for him please drop me an email and I’ll see that he answers them. Till then drive carefully and GOD bless you. (vamaxwell@yahoo.com)

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