| In our nation of fiesta fanatics, holidays are a gourmand's dream and a dieter's worst nightmare. For most Filipinos, the Christmas season is ripe with opportunities to gorge on countless calorific treats: lechon, caldereta, seafoods, spaghetti, buco pandan, leche flan, cakes and more. Faced with a multitude of tempting goodies, our brains automatically kick into ngayon-lang-ito mode, and so we continue to munch, chomp and guzzle. Naturally, this leaves us with a decorative potbelly and matching bilbil to adorn our bodies all year round. |
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| Compared to other nationalities, we Filipinos take a relaxed attitude toward our appearance, and have the ability to joke about 9-year pregnancies and super-sized love handles. Unfortunately however, a flabby figure often brings consequences that are not funny at all. Excess weight increases the risk of diabetes, hypertension, stroke, and coronary heart disease, which are all chronic, costly to treat and often fatal. Obesity has also been linked to other disorders such as arthritis, cancer, impotence, gallstones, respiratory problems, and sleep apnea. |
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| The good news is, you can continue to eat healthy while celebrating the holidays. And no, you don't have to spend Christmas forlornly gnawing on raw carrots and plain tofu while everyone else feasts on lasagna. Award-winning Chef Carol Lavin of the Center for Culinary Arts, Manila shares these recipes for festive yet healthy holidays. |
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| Pan-Seared Lemon Chicken |
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- 1 kg Magnolia Chicken Station Breast Fillet
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- 5 cloves to 1 head garlic, crushed
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| Mix all marinade ingredients and place in large bowl. Marinate chicken breasts at least 2 hours or overnight. |
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| Drain chicken breasts, reserving marinade. Heat olive oil in a large pan. Sear chicken breasts, a few pieces at a time, at high heat for about 5 minutes or until golden brown. Then lower the heat and cook 5 to 8 minutes more, or until tender. Sprinkle with salt to taste. |
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| To make the sauce, put marinade liquid in the pan (remove garlic skins, bone particles, etc.). Bring to a rapid boil, stirring, until most of the water has evaporated and the sauce is smooth and thick. You may add a little salt to taste. Spoon sauce over chicken breasts and garnish with lemon slices, carrots and red bell peppers, if desired. |
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| Sushi Lite |
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- Nori sheets (seaweed wrapper), cut to same size as bread slices
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- Ripe mango, sliced into ½ inch thick sticks
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- Cucumber, sliced into ½ inch thick sticks
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- 1 can light tuna, drained
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- 1 container cottage cheese (about 1 cup)
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- Wasabi paste or powder, to taste
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| You can also use the following in place of the mango, cucumber and tuna. |
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- Asparagus, lightly steamed
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| In a small bowl, mix wasabi with cottage cheese. Use more wasabi for a stronger flavor, less for a milder taste. |
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| For reverse-roll sushi: |
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| On a bamboo sushi mat, lay a slice of bread and top with a nori sheet. Spread about 1 tbsp of the cottage cheese mixture as a stripe about an inch away from the edge of the nori sheet closest to you. Arrange mango, cucumber and tuna on top of the cottage cheese. Using the bamboo mat, start to roll the sushi tightly. Start with the side nearest you, pressing the fillings down with your fingers as you roll away from you. You should now have a “log” of bread with the fillings in the center. |
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| Using a very sharp, wet knife, cut the sushi into 4 or 5 pieces. |
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| For cone-shaped sushi: |
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| Take a square of nori, and moisten the edge with the cottage cheese mixture. Roll into a small cone. Roll a slice of bread into a smaller cone and fit into the nori cone. Fill the cone with the cottage cheese, mango, cucumber, and tuna. |
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| Floating Island |
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| Assorted fresh fruits, peeled and sliced |
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| For simple syrup |
- 2 parts sugar (Note: you can use less sugar if you prefer a less sweet syrup)
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| Bring water to a boil. Add sugar to boiling water
and stir until dissolved. Stir in lemon juice and
allow to cool.
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| For meringue balls |
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- 2 1/4 cups confectioners' sugar
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| In a large bowl, whip egg whites until stiff peaks form. Sprinkle in confectioner's sugar, a little at a time, while continuing to whip at medium speed. The mixture should be smooth and glossy. |
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| In a large pan, bring some milk or water to a gentle simmer. Using two teaspoons or tablespoons, shape meringue into balls. Gently place meringue balls into the simmering milk or water. Poach for 2-3 minutes, turning every 30 seconds. |
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| Remove from pan, drain and set aside. |
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| To assemble dessert: |
| Arrange fruit slices in clear glass dessert bowls or large wineglasses. Pour enough syrup on top to submerge fruit. Top with one or more meringue balls. Garnish with sliced almonds and/or sprigs of mint, if desired. |
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| Chef's Tips for Healthier Eating |
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- Load your plate with fresh vegetables and fruit. To encourage children to eat vegetables, try including chopped or grated vegetables in recipes such as soups, dumplings, crab cakes, or others.
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- Instead of relying on fatty pork and red meat, choose poultry and fish as much as possible. Use lean cuts and trim away all poultry skin and visible fat before cooking to cut down on calories.
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- Use healthier cooking techniques such as baking, pan-searing, grilling, steaming, poaching or boiling instead of deep-frying. Use healthier oils such as corn oil, olive oil or canola. Avoid using animal fat for frying.
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- Salad is a healthy dish, except when it’s drenched with mayonnaise or other creamy dressings. Try dressing your salad with vinaigrette or yogurt-based dressing instead.
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- Alcoholic drinks are loaded with calories. Instead of displaying a selection of beer, wine and whisky, try putting up a juice bar instead. On a side table, set up a blender, juicer, assorted sliced fruits and vegetables and some ice syrup and milk, and encourage guests to make their own fruit shakes. Yummy and healthy!
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- To cut down on salt without cutting out flavor, use herbs and spices to flavor your dishes. Avoid MSG.
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- Eat something light before going to a party to avoid bingeing on everything in sight. Fresh fruit or a light sandwich are ideal choices.
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- Enjoy everything in moderation. If you eat a lot at a party, make sure you exercise the following day to burn off the extra calories.
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| About the Chef Carol Lavin |
| Chef Carol Lavin is a Pastry Chef Instructor at the Center for Culinary Arts, Manila. After graduating with a bachelor's degree in Business Administration, she worked at a bank for seven years, and at Malacañang as private secretary to the Presidential Assistant. However, Chef Carol's real passion lay in baking and cooking. Encouraged by her husband, she took up a 1-year course in Culinary Arts at CCA, followed by a 2-year diploma course in baking. She then took up advanced courses in pastries and cake decorating at the Culinary Institute of America and at the William Angliss Institute in Melbourne, Australia. She has won numerous awards, especially for her elegant and unique wedding cakes, including the prestigious Chef's on Parade Medal for On-the-spot Cake Decorating. |
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| Only this September, Chef Carol bagged the Bronze Medal for Advanced Cake Decorating during the American Bakery Expo Competition, held at the Atlantic City Convention Center, New Jersey. |
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| For more than 10 years, Chef Carol has also been managing Le Cafaye, creating made-to-order cakes for weddings and other special occasions. She plans to expand the business into a patisserie and espresso bar soon. |