Filipino cuisine, a vibrant tapestry woven from centuries of cultural exchange, is known for its bold flavors and comforting, often carb-heavy, dishes. But for those embracing a ketogenic lifestyle, navigating the world of Filipino food might seem daunting. Fear not! It is possible to enjoy the rich culinary heritage of the Philippines while staying true to your low-carb goals. This article explores how to "ketofy" traditional Filipino favorites, offering a guide to enjoying the best of both worlds.
The Keto Diet and Filipino Cuisine: A Deliciously Possible Pairing
The ketogenic diet, or keto diet, has gained immense popularity as an alternative eating approach centered around low carbohydrate intake. This metabolic state, known as ketosis, occurs when the body shifts from using carbohydrates to burning fat for energy. This process produces ketones, which offer several health benefits, including improved mental clarity and sustained energy levels.
However, Filipino cuisine, with its emphasis on starchy staples like rice and noodles, presents a unique challenge for keto dieters. Filipinos love to eat, and starchy carbs make up a big part of many of the dishes you might find in a typical Filipino restaurant or home meal. But with a little creativity and some strategic ingredient swaps, you can absolutely enjoy keto-friendly Filipino meals.
Embracing the Flavors: Keto-Friendly Filipino Dishes
Many traditional Filipino dishes are already naturally suited to a ketogenic diet or can be easily adapted with minor modifications. The key is to focus on the dishes rich in protein and healthy fats, and to find substitutes for high-carb ingredients.
Adobo: A Keto Staple
"Adobo," derived from the Spanish word "vinegar-braised," is a cornerstone of Filipino cooking. This versatile dish features meat (typically chicken or pork) braised in vinegar, soy sauce, garlic, and peppercorns. The inherent high-fat and protein content makes it an ideal candidate for a keto-friendly meal.
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Traditional Adobo: Chicken or Pork Adobo is a great choice - just hold the soy sauce.
Keto Modifications: To further reduce the carb count, replace traditional soy sauce with coconut aminos, a lower-sodium and slightly sweeter alternative. Using local Filipino soy sauce and cane vinegar will create an authentic flavour, but in a pinch apple cider vinegar and regular soy sauce will work just as well.
Beyond the Main Course: Leftover adobo can be repurposed in countless ways. Shredded adobo chicken can be added to soups, keto potstickers, tacos, or salads.
Seafood Sensations: Kinilaw, Halabos na Hipon, and More
The Philippines, being an archipelago, boasts a wide array of fresh seafood. Many seafood dishes are naturally low in carbs and perfect for a keto diet.
Kinilaw: The Filipino version of ceviche, "Kinilaw," features raw fish "cooked" in a marinade of vinegar, ginger, garlic, onion, chilies, and calamansi juice. This refreshing dish is naturally keto-friendly.
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Halabos na Hipon: This simple yet flavorful dish consists of shrimp boiled with salt. It's a quick and easy keto option. You can use crab instead of shrimp if you like, and call this recipe Halabos na Alimasag.
Keto Arroz Caldo
This Filipino meal is a rice dish with chicken and hard-boiled eggs with lots of ginger with green onions. Cauliflower makes for a great low carb and keto option for all rice dishes like this one. Miracle Rice is made from the konjac plant and is all fiber, so they are zero net carbs. You can also get these in noodle form as well. For the right texture, make sure you cook it in the sauce you are using after you rinse them.
Lechon: A Festive Indulgence
No "fiesta" or feast in The Philippines is complete without a whole roasted succulent pork (or what is fondly called “lechon” - thanks to Spanish influence) on display at the buffet table. This is already high in fat and protein. Sticking with the fatty cuts of meat, vegetables, and other proteins makes it easier to “ketofy” and transform dishes with minor ingredient deviations.
Reimagining the Staples: Low-Carb Alternatives
While some Filipino dishes are inherently keto-friendly, others require some creative adaptation to fit the low-carb lifestyle. The biggest challenge lies in replacing the ubiquitous rice and noodles.
Cauliflower Rice: The Keto Rice Substitute
Cauliflower rice has become a staple in the keto community, and it's an excellent substitute for traditional rice in Filipino dishes. Its mild flavor and versatile texture make it a seamless addition to many recipes.
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- Sinangag (Filipino Fried Rice) Transformation: Transform this traditionally rice-based dish by using cauliflower rice as a base. Sauté it with your favorite meats, vegetables, and spices for a satisfying keto-friendly version.
Kelp Noodles: A Low-Carb Noodle Solution
Kelp noodles, made from seaweed, are a fantastic low-carb alternative to traditional noodles. They are low in calories and carbs and are completely flavorless, which means they take on the flavor of the dish you're preparing (no seaweed taste whatsoever!).
Pancit Canton (Filipino Birthday Noodles) Reinvented: Swap out the traditional rice noodles in "Pancit Canton" with kelp noodles for a keto-friendly twist.
Preparation is Key: When removing kelp noodles from the bag, you'll find they're wiry and pretty rubbery in texture. You can technically use them at this point, but for this recipe, I recommend softening the kelp noodles first.
Softening Kelp Noodles: In a large bowl, combine the juice of 1 lemon and 1 teaspoon of baking soda. Place the noodles in the bowl with the lemon juice/baking soda mixture and toss the noodles to coat them. Rinse the noodles, discarding the lemon juice mixture.
Cooking Instructions: Sauté chicken pieces with diced onion and carrot. Add the kelp noodles, tamari (or coconut aminos), salt, and pepper. Stir everything so it's evenly combined, working the kelp noodles into the sautéed chicken, veggies and sauce mixture. Cook until the noodles are hot and most of the moisture has cooked out.
Garnish: When serving the pancit, top it with the diced green onions.
Alternative Noodles: If you want to try out this low-carb pancit recipe but do not have kelp noodles on-hand, thin, shiritaki noodles or Miracle noodles will work out well too!
Other Low-Carb Alternatives:
- Shirataki Noodles: Made from konjac root, shirataki noodles are another excellent low-carb noodle alternative.
- Cabbage: Shredded cabbage can also be used as a low-carb noodle substitute in dishes like Pancit.
Keto Tapsilog
This is a keto spin on a traditional Filipino dish, tapsilog, using cauliflower rice! This recipe is best for those mornings when you have a little bit of extra time to cook a hearty family breakfast.
- Combine soy, citrus, garlic, sweetener, garlic powder, salt, and pepper in a bowl.
- Place beef into a Ziploc bag and pour over marinade.
- The next day, remove meat from marinade. Pre-heat a frying pan on your stove.
- Remove beef from the pan.
- Stir salt and garlic powder into oil then add the garlic mince.
- Cook until tender and almost dry.
- In a separate pan, fry eggs to desired consistency.
- This makes 4 servings of Keto Breakfast Bowl.
Tips and Tricks for Keto Filipino Cooking
- Embrace Coconut Oil: Coconut oil is a staple in Filipino cuisine and a great source of healthy fats for keto dieters.
- Load Up on Non-Starchy Vegetables: Incorporate plenty of leafy greens, cruciferous vegetables, and other low-carb vegetables into your meals.
- Be Mindful of Sauces: Many Filipino sauces contain sugar or other hidden carbs. Opt for homemade sauces or carefully read the labels of store-bought ones.
- Experiment with Sweeteners: Use keto-friendly sweeteners like stevia, erythritol, or monk fruit to add sweetness to your dishes without spiking your blood sugar.
- Don't Be Afraid to Ask: When eating out, don't hesitate to ask about ingredients and request modifications to make dishes more keto-friendly.
A Sample Keto Filipino Meal Plan
This sample meal plan provides a starting point for creating your own delicious and satisfying keto Filipino meals.
- Breakfast: Keto Tapsilog (cauliflower rice, marinated beef, and fried egg)
- Lunch: Chicken Adobo with a side of steamed green beans
- Dinner: Kinilaw with avocado and a sprinkle of chili flakes