10 Healthy Filipino Foods That Are Delicious and Must-Try

Healthy Filipino Foods

Food is much more than sustenance—it’s a reflection of culture, a bridge to memories, and a celebration of flavors. For many, Filipino cuisine evokes images of rich, indulgent dishes, but there’s so much more to it than meets the eye. If you’ve been craving hearty, flavorful meals that align with your healthy lifestyle, you’re in for a treat. This article will uncover 10 healthy Filipino dishes that not only tantalize your taste buds but also nourish your body. Whether you’re rediscovering your heritage or exploring something new, these wholesome meals are worth a spot on your plate.

1. Sinigang na Salmon (Tamarind-Based Salmon Soup -Healthy Filipino Foods)

One of the cornerstones of Filipino cuisine is sinigang, a tangy and savory soup that’s both comforting and nourishing. By swapping out traditional pork or shrimp for salmon, this version becomes a powerhouse of nutrients.

Why It’s Healthy:

• Salmon is packed with omega-3 fatty acids, which promote heart health and reduce inflammation.

• Loaded with vegetables like kangkong (water spinach), radish, and tomatoes, it’s a dish rich in vitamins and antioxidants.

Quick Recipe:

Ingredient	Quantity	Notes
Salmon	500g	Fresh or frozen
Tamarind mix	2 tbsp	Adjust to taste
Water spinach (kangkong)	1 bunch
Tomatoes	2 pcs	Sliced
Radish	1 pc	Thinly sliced

Simply simmer the tamarind base, add your vegetables and salmon, and let the flavors meld together. You’ll be left with a dish that’s equal parts delicious and nutritious.

2. Ensaladang Talong (Grilled Eggplant Salad)

Looking for a dish that’s light yet flavorful? Ensaladang talong is the answer. This simple salad pairs smoky, grilled eggplant with fresh tomatoes and onions for a refreshing treat.

Why It’s Healthy:

• Eggplants are low in calories and high in fiber, aiding digestion and satiety.

• It’s a naturally low-fat dish packed with essential vitamins.

Pro Tip:

Drizzle calamansi juice or lemon over the salad for a tangy twist that enhances the flavors without adding extra calories.

3. Laing (Taro Leaves in Coconut Milk)

A gem from the Bicol region, laing is a creamy, spicy dish that’s perfect for vegans and non-vegans alike.

Why It’s Healthy:

• Taro leaves are nutrient-dense and a great source of vitamins A and C.

• Coconut milk, while rich, can be substituted with lite coconut milk for a lighter version without compromising taste.

This dish balances spice and creaminess, making it a wholesome comfort food you’ll keep coming back to.

4. Pinakbet (Vegetable Stew)

Pinakbet is the ultimate vegetable medley, combining squash, eggplant, bitter melon, okra, and string beans in a hearty stew.

Why It’s Healthy:

• Every ingredient brings unique health benefits: fiber from squash, antioxidants from bitter melon, and more.

• Traditionally cooked with bagoong (fermented shrimp paste), you can use low-sodium alternatives to make it heart-friendly.

Cooking Tip:

Keep the vegetables slightly crunchy to retain their nutrients and natural textures.

5. Adobong Pusit (Squid Adobo)

Adobo is a beloved Filipino classic, but this seafood variation takes it to the next level of healthy eating.

Why It’s Healthy:

• Squid is low in fat and high in protein, making it a great option for muscle building and repair.

• The vinegar base not only adds a tangy kick but also helps preserve the dish naturally.

Pair it with a side of brown rice for a balanced and satisfying meal.

6. Ginisang Monggo (Sautéed Mung Beans)

Mung beans are a staple in many Filipino households, and for good reason. This dish combines the humble mung bean with malunggay (moringa leaves) and shrimp or pork for a hearty meal.

Why It’s Healthy:

• Mung beans are an excellent source of plant-based protein and iron.

• Malunggay leaves are a superfood, loaded with vitamins and minerals.

Recipe Twist:

Use smoked fish instead of pork for added flavor without the extra fat.

7. Lumpiang Sariwa (Fresh Vegetable Spring Rolls)

Say goodbye to deep-fried rolls and hello to lumpiang sariwa. These fresh vegetable spring rolls are wrapped in a soft crepe and served with a sweet peanut sauce.

Why It’s Healthy:

• Filled with fresh vegetables like lettuce, carrots, and turnips, they’re low in calories and high in fiber.

• The peanut sauce provides healthy fats, making this dish both nutritious and satisfying.

Serving Suggestion:

Top with crushed peanuts for added texture and a nutty flavor.

8. Tinolang Manok (Chicken Ginger Soup)

Tinola is a classic comfort dish that’s as nourishing as it is delicious. Made with chicken, green papaya, and malunggay leaves, it’s a dish you can enjoy guilt-free.

Why It’s Healthy:

• Ginger has anti-inflammatory properties that can aid digestion and boost immunity.

• Green papaya is low in calories and rich in enzymes that promote gut health.

Pro Tip:

Opt for free-range chicken to enhance the flavor and nutritional value of the dish.

9. Pako Salad (Fern Salad)

For a unique twist on salads, try pako, or fern leaves. This local delicacy is as healthy as it is intriguing.

Why It’s Healthy:

• Fern leaves are a good source of calcium and potassium, essential for bone health.

• Pairing it with salted egg and tomatoes creates a balanced dish with a variety of textures and flavors.

Dressing Idea:

Mix calamansi juice, olive oil, and a pinch of salt for a light and zesty dressing.

10. Puto (Steamed Rice Cakes)

Who says healthy eating can’t include dessert? Puto is a gluten-free steamed rice cake that’s light, fluffy, and naturally low in fat.

Why It’s Healthy:

• Made with rice flour and coconut milk, it’s a simple treat with clean ingredients.

• Pair it with savory dishes like dinuguan for a balanced meal.

Fun Twist:

Add pandan flavoring or top with cheese for a unique variation that enhances the traditional taste.

FAQ Section

What makes Filipino food healthy?

Filipino cuisine is inherently healthy when it emphasizes fresh, whole ingredients like vegetables, seafood, and lean proteins. By minimizing processed components and using traditional cooking methods, many dishes can be both flavorful and nutritious.

Are these dishes easy to prepare?

Yes! Most of these recipes use readily available ingredients and straightforward cooking techniques. Even if you’re a beginner, you’ll find them manageable.

Can these dishes be customized?

Absolutely. Many of these recipes are versatile, allowing you to adjust ingredients based on dietary preferences or availability.

Conclusion

Filipino cuisine offers a diverse range of dishes that are as nourishing as they are delicious. By focusing on fresh, wholesome ingredients, these 10 recipes prove that you don’t have to compromise flavor for health. Whether you’re preparing sinigang na salmon for dinner or enjoying a refreshing pako salad, each bite is a celebration of culture and wellness.

Ready to bring these healthy Filipino dishes into your kitchen? Start cooking today and share your creations with family and friends. Don’t forget to let us know which recipe became your favorite!