Filipino dishes is loved for its bold flavors and comforting classics—but let’s be honest: many of our best-loved dishes are rich, oily, or loaded with sodium. The good news? You don’t need to say goodbye to adobo, sinigang, or kare-kare. With a few simple adjustments, you can enjoy them in a healthier way—without losing the taste you love.
Here’s how you can give your favorite Filipino dishes a healthy twist:
Adobo – The Lighter Way
What we love: That perfect balance of salty, sour, and savory.
The tweak:
- Choose skinless chicken breast or lean pork instead of fatty cuts.
- Use low-sodium soy sauce, or reduce the amount used.
- Skip the oil or use just a little for sautéing.
- Add veggies like kangkong or string beans to boost fiber and nutrients.
Sinigang – Still Sour, But Smarter
What we love: That comforting, tangy broth.
The tweak:
- Use shrimp, fish, or skinless chicken instead of pork belly.
- Load up on fresh vegetables like okra, labanos, and eggplant.
- Opt for natural souring agents like fresh tamarind or calamansi, and go easy on instant sinigang mixes (which may be high in sodium).
Kare-Kare – Rich Taste, Lighter Ingredients
What we love: Creamy peanut sauce with a hint of sweetness.
The tweak:
- Swap oxtail for lean beef, chicken, or even tofu.
- Use unsweetened peanut butter or grind real peanuts for a more natural sauce.
- Make vegetables the star—add banana heart, string beans, and eggplant.
- Keep bagoong on the side and use only a little.
Lechon Kawali / Crispy Pata – Still Crunchy, Less Guilt
What we love: That crispy, crackling bite.
The tweak:
- Try air-frying or baking instead of deep-frying.
- Trim off excess fat before cooking.
- Use leaner cuts like pork loin.
- Balance the richness with a side salad or fresh tomato and onion salsa.
Pancit Canton – A Healthier Stir-Fry
What we love: The go-to for birthdays and handaan.
The tweak:
- Use whole wheat or rice noodles.
- Add more gulay—carrots, cabbage, bell peppers, and green beans.
- Choose lean protein like tofu or chicken breast.
- Season with less soy sauce and brighten the flavor with calamansi.
Enjoy the Food You Love—Just Smarter
Eating healthy doesn’t mean letting go of your comfort food. It means making better choices—choosing leaner meat, adding more vegetables, cutting back on salt or oil, and watching your portions.
It pays to be informed
Because small changes in how we prepare our food can lead to better health in the long run. With a little creativity and care, Filipino dishes can still be part of a nutritious lifestyle. Keep the flavor, ditch the excess.
Download the Medgate app today from the App Store or Google Play to access reliable health information and expert consultations anytime.
For personalized health guidance you can trust, connect with us through Facebook Messenger or by calling the numbers listed below.
Landline: 84241737
Globe: 09175362156
Smart: 09190580500
Available 24/7 and on holidays, ready to give the gift that comforts.
References:
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
https://www.seriouseats.com/how-to-get-started-cooking-filipino-food-5270830