Diet Meal Recipes

Carrot Shake

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Filipino Style Recipe: carrot shake or carrot milkshake is a healthy and refreshing beverage. This beverage is made of carrots, sugar and cubed ice. Some added powdered or evaporated milk for creamy consistency. This refreshing beverage is similar to other healthy shakes and best to serve during summer season.

Estimated time of preparation: 5-8 minutes

Ingredients:
3 pieces medium-sized carrots, peeled and cut into cubes
sugar or other sweetener to taste
1 cup ice cubes
1/2 cup powdered milk(optional)

Procedures:
1. In a blender, process carrots, milk, and sugar until blended.
2. Add ice and blend until smooth, add more sugar if needed.
3. Pour into glasses then served cold.

Espasol

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Filipino Style Recipe: Espasol is another popular Filipino delicacy and pasalubong from southern part of Luzon specially in the province of Laguna. This Filipino rice cake is made from toasted rice flour cook together with coconut milk and grated coconut then coated with remaining toasted rice flour.

Estimated time of preparation and cooking: 60-70 minutes

Ingredients:
2 cups glutinous-rice flour
1 cup grated coconut
2 cups coconut milk
1 cup sugar
1 teaspoon vanilla extract

Procedures:
Part 1
1. Heat pan in a low heat, then toast rice flour while keep stirring until light brown. Transfer in a bowl then set aside.
2. In a same pan, toast grated coconut while keep stirring until light brown. Transfer in a bowl then set aside.

Part 2
1. In a pan, boil coconut milk then add sugar and vanilla while keep stirring for 5 minutes.
2. Add toasted grated coconut then keep stirring for 3 minutes. Add a little water if necessary.
3. Add toasted flour then cook while keep stirring for 40 minutes or until thicken and dough form.
4. Transfer the dough in a flat surface with dusted toasted flour then let it cool.

Part 3
1. Divide the dough into serving pieces then roll in toasted flour until coated.
2. Transfer into serving plate or wrap into cellophane or paper wrapper.

Baked Bangus Teriyaki

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Filipino Style Recipe: Baked bangus teriyaki or baked milkfish teriyaki is another low-carbohydrate dish. It is usually consists of bangus fillet marinated in a blend of teriyaki sauce and other seasonings then baked until tender.

Estimated time of preparation and cooking: 30 minutes(plus marinating time)
Good for 2-3 persons

Ingredients:
500 grams boneless milkfish(bangus) fillet

Marinade:
1 cup Teriyaki sauce
1 tablespoon grated ginger or ginger powder
3 cloves garlic, minced
1/4 cup lime or calamansi juice
1 teaspoon rosemary
3 tablespoons brown sugar
2 tablespoons olive oil
1 tablespoon grind black pepper

Procedures:
Part 1
1. In a bowl, combine marinade ingredients then mix well.
2. Add fish then cover and marinate for 30 minutes or overnight inside the fridge.
3. Pre-heat oven to 350 degrees Fahrenheit for 10 minutes.

Part 2
1. In a non-stick pan, grease with olive oil then place marinated fish skin side down.
2. Bake over 350 degrees Fahrenheit for about 15-20 minutes or until fish flakes with fork. Brush with remaining marinade from time to time.
3. Remove from the oven then transfer to serving plate. Serve hot with steamed veggies. Enjoy!

Spicy Shrimp in Coconut Milk and Cilantro

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Filipino Style Recipe: Spicy shrimp in coconut milk and cilantro is another quick yet tasty and creamy shrimp stew. The shrimps are cook in a blend of coconut milk, red bell pepper, chili, tomatoes, and cilantro.

Estimated time of preparation and cooking: 20 minutes
Good for 2-3 persons

Ingredients:
12 pieces jumbo shrimps, peeled and deveined
1 1/2 cup coconut milk
2 large tomatoes, diced
1 red bell pepper, sliced thinly
4 cloves garlic, minced
1 teaspoon olive oil
1 tablespoon lime juice
1/2 cup cilantro(kinchay)
2 pieces red chili(labuyo), chopped
salt and pepper to taste
1 teaspoon chili sauce(optional)

Procedures:
1. In a pot, heat olive oil then saute red bell pepper until soft.
2. Add garlic, cilantro, chili and tomatoes then continue sauteing for a minute.
3. Add coconut milk, chili sauce, salt and pepper then cover and simmer for 5 minutes in low heat.
4. Add shrimp and lime juice then cook for another 3 minutes.
5. Adjust seasoning according to taste and continue cooking until sauce is thicken.
6. Transfer to serving bowl and sprinkle with remaining cilantro. Serve and enjoy!

Green Mango Shake

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Filipino Style Recipe: green mango shake or green mango milkshake is another sweet, creamy and refreshing beverage. This beverage is made of green mango, sugar and cubed ice. Some added powdered or evaporated milk for creamy consistency. Green mango shake is similar to mango shake and best to serve during summer season.

Estimated time of preparation: 5-8 minutes

Ingredients:
2 green mangoes, peeled and cut into cubes
1/2 cup powdered milk(optional)
2 tablespoons sugar or other sweetener to taste
1 cup ice cubes

Procedures:
1. In a blender, process green mango, milk, and sugar until blended.
2. Add ice and blend until smooth, add more sugar if needed.
3. Pour into glasses then served cold.

Mojito

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Filipino Style Recipe: Mojito is a popular cocktail drink from Cuba. This beverage is also known as Cuban highball and become a popular summer drink. Mojito is a combination of sweetness, refreshing citrus and mint flavors made of mashed mint leaves, lime juice, white rum, simple syrup and club soda.

Estimated time of preparation: 5 minutes
Good for 1 serving

Ingredients:
6 pieces mint leaves
1 1/2 tablespoons simple syrup(1 tablespoon sugar dissolved in 2 tablespoons cold water)
1 1/2 tablespoons lime juice
3 tablespoons white rum
3 tablespoons club soda or sparkling water
ice cubes

Garnishing:
mint sprig
2 lime slices

Procedures:
1. In a container with lid, lightly mashed mint leaves with lime juice.
2. Add white rum, simple syrup and ice cubes. Cover and shake well for 15 seconds.
3. In a serving glass, add ice then pour mixture then club soda. Garnish with lime slices and mint sprig then serve cold with straw.

Pesang Tilapia

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Filipino Style Recipe: Pesang tilapia is an easy and simple fish dish similar to nilaga. Commonly the fish boiled until tender then add onion, leeks, peppercorn, salt, potatoes, bok choy or cabbage.

Estimated time of preparation and cooking: 20 minutes
Good for 2-3 servings

Ingredients:
1 big-sized tilapia or any fish, cleaned and cut into serving pieces
1 onion, chopped
1 thumb-sized ginger, slice thinly
2 onion leeks, chopped
1 teaspoon peppercorns
4 tablespoons fish sauce
1/4 head cabbage or a bunch of pechay
3/4 liter rice washing or water
salt to taste
1 medium-sized potatoes, quartered(optional)

Procedures:
1. In a pot, heat oil then saute ginger, onion and onion leeks.
2. Add potatoes and peppercorns then continue sauteing for a minute.
3. Pour rice washing and bring to boil then season with fish sauce.
4. Add fish then simmer for 3 minutes. Adjust seasoning according to taste.
5. Add cabbage then simmer for another 2 minutes. Turn off the heat.
6. Transfer to serving bowl then serve immediately.

Crispy Fried Kangkong

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Filipino Style Recipe: Crispy fried kangkong or water spinach is a delicious and healthy snack dish. The water spinach coated in flour mixture then fry until light brown and crisp. Serve with your favorite dipping sauce. This dish should serve immediately after cooking to preserve the crunchiness of water spinach.

Ingredients:
2 bunch fresh water spinach, trimmed and rinse
1 cup flour
1/2 cup water
a dash of salt
cooking oil for frying

Procedures:
Part 1
1. In a bowl, combine flour, salt and water but not too watery. Mix until well blended.

Part 2
1. Dip the water spinach leaves one by one in flour mixture until well coated.
2. Dip fry spinach for a 10 seconds or until light brown and crisp.
3. Drain on paper towels and repeat the procedures for remaining pieces. Serve immediately with sour cream dip.

Ampalaya Con Carne

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Filipino Style Recipe: Ampalaya con carne is another simple yet healthy dish. Bitter gourd or ampalaya cut into thin slices then cook together with beef strips in a blend of soy sauce, oyster sauce, cornstarch, salt and pepper until the ampalaya and beef are tender.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 20 minutes
Good for 2-3 persons

Ingredients:
300 grams beef sirloin, cut into thin strips
1 medium-sized bitter gourd(ampalaya), cut in half then removing the seeds and sliced crosswise
1/4 cup soy sauce
1 tablespoon cornstarch
1 tablespoon sugar
1 tablespooon oyster sauce
3 cloves garlic, minced
1 onion, chopped
1 thumb-sized ginger, julienned
2 tablespoons olive oil
salt and pepper to taste

1 tablespoon sesame oil(optional)

Procedures:
Part 1
1. In a bowl, combine beef, soy sauce, cornstarch, sesame oil, sugar, salt and pepper then marinate for an hour.
2. In a separate bowl, combine bitter gourd, 1/4 cup salt and enough water then soak for 15 minutes. Rinse, drain and set aside.

Part 2
1. In a pan, heat oil then stir fry marinated beef for 5 minutes. Remove the beef from the pan and set aside.

Part 3
1. In a same pan, saute garlic, onion and ginger.
2. Add bitter gourd, water and oyster sauce then simmer for 5 minutes or until tender.
3. Put back beef then season with salt and pepper to according to taste.
4. Turn off heat then serve with steamed rice.

Spicy Tuna Pasta

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Filipino Style Recipe: Spicy tuna pasta is another easy and simple pasta dish. It is consists of sauteed spicy tuna flakes with tomatoes, chili, garlic, onion and parsley then stir cook together with pasta until done. Spicy tuna pasta is usually serve as meryenda(mid-afternoon snack) or in any special occasion.

Ingredients:
250 grams linguine or any pasta
1 can(185 grams) spicy tuna flakes, drained
3 tablespoons olive oil
3 cloves garlic, minced
1 onion, minced
2 tomatoes, diced
1/4 teaspoon chili flakes or chopped bird’s eye chili
1/4 cup fresh parsley, chopped

1/4 cup grated Parmesan cheese(optional)
2 tablespoons sliced black olives(optional)
1 tablespoon capers(optional)

Procedures:
Part 1
1. In a large pot, prepare the pasta based on cooking instructions. Drain and set aside.

Part 2
1. In a pan, heat olive oil then saute garlic and onion until translucent.
2. Add tomatoes and tuna then continue sauteing for 5 minutes.
3. Add black olives, capers and chili then season with salt and pepper.
4. Add pasta and parsley then stir cook for a minute. Turn off the heat.
5. Arrange spicy tuna pasta into serving plate then sprinkle remaining parsley and top with grated cheese. Serve!