Breakfast is the most important meal of the day, but that doesn’t mean it’s okay to scrimp on lunch. Whether you’re in school or at work, you need that midday meal to keep up your energy for the rest of the day. If, like most students and yuppies, your idea of a regular lunch is soda and crackers, you’re a long way from eating right.
So what makes a healthy lunch? If you want something that’s light but filling, Filipino food is your best bet. For one thing, it’s cheaper than buying fast food or ‘light’ snacks like coffee and cookies. It also lets you choose exactly what goes into your food. It doesn’t have to be rice-based or anything heavy; there are lots of easy Filipino recipes you can prepare at home. Here are a few tips to help you get started.
Plan ahead
Planning is the key to preparing healthy lunches and to healthy eating in general. When you know what you’re having for the next few days, you won’t be tempted to pick up that extra soda or grab an ice cream for dessert. At the start of the week, list down your lunch choices and make a shopping list based on your picks. Buy more than you need so you can pack a little extra for mid-afternoon munching. When planning your meals, consider the time you can spare each day for cooking. A half hour is all you need to fix a sandwich or toss up a quick salad. On really busy days, you can just buy frozen food and packed drinks. Alternatively, you can prepare and pack your lunches in advance on light days, so you can just pick them up when you’re in a hurry.
Have something fresh
Make fresh fruits and vegetables your lunch box staples. Remember, lunch has to be lighter than breakfast; otherwise you’ll feel drowsy all afternoon. Fresh produce fills you up fast but doesn’t slow down your body. Salads and veggie wraps are a great way to work vegetables into your meal. If you’re watching your weight, you can replace heavy Filipino desserts recipes with fresh fruit. A chilled apple or a couple of melon slices can satisfy your sweet tooth without piling on the calories.
Most groceries sell fruits and vegetables packed into serving-size portions. It’s very convenient, but you can save as much as 50% of the price if you buy them whole and prepare them yourself. It takes about 10 minutes to peel, slice, and pack a week’s worth of food.
Don’t follow your cravings
When shopping for lunch items, you tend to pick up the things you crave at that very moment. More often than not, you’ll either be tempted to eat it ahead of time, or your craving will have passed by the time you pack it. It’s best to stick to your old favorites, be it a simple tuna sandwich or classic Filipino food recipes. Pick up a few treats for variety, but don’t make them your entire meal. But to avoid the problem altogether, don’t shop with an empty stomach—when you’re hungry, your mind goes wild at the sight of food. The best times to shop are usually late morning, just after breakfast or your midmorning snack.
Watch your portions
Some containers may not look big, but they hold a considerable serving. Be careful not to overdo your portions, as many tend to do when pre-packing. Again, it’s best to pack when you’re full so your cravings don’t influence your serving sizes. Get containers that hold only the appropriate portions, or have a small ‘portion bowl’ approximately the size of a regular serving, so you can measure your servings before packing them.
Pack light
A lot of Filipino cooking recipes come with heavy sauce or soup, which makes them hard to pack for lunch. If you’ve ever spilled lunch inside your bag, you’ll know how important it is to use the good, tightly sealed containers. Better yet, don’t pack heavy lunches to avoid the risk. You can keep sauces and condiments for dry food in your office, so you don’t risk spilling them on the way.
If you do pack saucy dishes, try packing the solid and liquid parts separately. Use a disposable container for pasta or vegetables, and a regular suction-sealed one for the sauce or dressing. Invest in containers with tight rubber seals. They’ll cost you more initially, but it’s well worth the trouble you save in the long run.
Filipino Food With Pictures
Rice has always been the staple food in Filipino cuisine, but until recently, plain and fried were the only varieties we knew. It was only a few years ago that we started playing around with rice recipes such as java, garlic, chili, and Chinese. But what seems to be a hit among Filipinos is rice toppings, wherein meat and vegetable dishes are served on top of a box of rice. It's the same old Filipino food, but packed in a light, convenient way. You've probably seen them in malls, sidewalks, and school cafeterias.
But although they come in handy on busy days, they're often overpriced, especially considering that you can do them yourself at home. That's right—you don't have to run to the mall whenever you're craving. What's more, there are no long lines and you can mix and match toppings as you please. Here are some Filipino food recipes that make excellent rice toppings.
Chicken Curry
It's more Indian than Filipino, but it fits in perfectly with other Filipino cooking recipes. Curry blends well with rice because of its strong flavors. Use it on plain white rice—flavored varieties will wash out the taste of the curry.
Ingredients:
3 cups chicken meat, diced
1 cup chicken broth
2 tbsp curry powder
1 small onion, chopped
½ tsp powdered ginger
¾ cup flour
¾ cup butter
2 ½ cups milk
garlic to taste
Procedure: In, melt the butter and sauté the ginger, garlic, onion, and curry powder. Set on low heat and let stand for about 1 minute. Add in the broth and milk and stir until the soup is thick. Stir in the chicken and cook until the chicken is done. Serve over white rice.
Stir-fried Beef Teriyaki
Filipinos love teriyaki dishes because of their distinct Asian flavor. They make excellent rice toppings because they're easy to cook and personalize—you can make them all-meat, all-veggie, or a mix of the two like most Filipino recipes. This recipe can be prepared in advance, perfect for those hectic weekdays.
Ingredients:
½ kg beef round, cut into strips
3 tbsps teriyaki sauce
2 tsps cornstarch
2 bell peppers, cut into strips
6 spring onions, thinly sliced
4 tsps vegetable oil
Procedure: In a bowl, mix together the cornstarch, teriyaki sauce, and half of the vegetable oil. Stir in the beef and refrigerate for about 45 minutes. Meanwhile, stir-fry the onions and bell peppers in the remaining oil for about 3 minutes. Remove from the pan, then stir-fry the marinated beef for another 3 minutes. Stir in the vegetables and cook until the beef is done.
Honey Lemon Chicken
This tasty topping provides a good contrast to wild and flavored rice, especially the Chinese and garlic varieties. It also goes well with cold Filipino desserts recipes and salads. The dish is fairly easy to prepare; you can have it ready in less than 30 minutes.
Ingredients:
4 pcs skinless chicken breasts, chopped
1/3 cup honey
¼ cup lemon juice
¼ cup butter, melted
2 tbsp hot water
1 tsp seasoning
Procedure: Preheat oven to 325oF. Place the chicken breasts in a baking dish with the bone side facing down. Sprinkle with seasoning. Set aside. Mix the honey and hot water, then add the butter and lemon juice. Pour over the chicken breasts and cover with foil. Bake until the chicken is just done. Remove the cover and baste with the remaining sauce. Continue cooking until the chicken is browned, basting occasionally to add flavor.
Sweet and Sour Pork
A favorite viand among Filipinos, sweet and sour pork is a perfect complement to almost any rice variety. It's great for kids as it offers a nice blend of flavors and a balance of meat and vegetables.
Ingredients:
¾ kg pork loin, deboned and sliced into bite-size pieces
2 ½ c pineapple chunks (reserve juice)
1 tbsp soy sauce
¼ c vinegar
¼ c packed brown sugar
½ c onion slices
1 pc green onion, thinly sliced
2 tbsp cornstarch
½ tsp salt
¾ c water
Procedure: sauté the pork in vegetable oil until it turns light brown. In a bowl, combine the water, pineapple juice, soy sauce, vinegar, salt and sugar. Mix until well dissolved. Pour over the pork andlet it simmer until the meat is soft. Dissolve the cornstarch in 2 tablespoons of water, then add to the pork. Turn down the heat and continue stirring until the mixture thickens. Stir in the pineapple chunks, pepper and onions. Simmer for another 10 minutes, then serve over rice.
Carlo Villamayor has sinced written about articles on various topics from Cooking Tips, Cooking Tips and Home Improvement. Carlo Villamayor is the owner and co-author of the blog, Kusina.ph. A devoted cook, he makes it his personal mission to spread the joy of. Carlo Villamayor's top article generates over 22200 views. to your Favourites.
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