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The Filipino Heart Community Councilwishes to acknowledge theChinese CommunityHealth Care Associationfor their educational grant to support this project.Special Thanks to the Recipe Brochure task ForceArthur Cantos, R.N., ChairEstrella Manio, M.S., R.N., P.N.P.Gon ManioMike NajarMyrna Najar, R.N.Mula Sa PusoFor more information call 1-800-AHA-USA1 (1-800-2428721) or contact your nearest office. You can also visit usonline at www.heartsouce.org.Your contributions will support research and educationalprograms that help reduce disability and death from America’s No. 1 killer.Developed byThe Filipino Community Heart CouncilHeart Healthy TraditionalFilipino RecipesWestern States AffiliateSan Francisco Division100 Montgomery Street, Suite 1650San Francisco, CA 94104

IntroductionThis recipe booklet has been especially developed for those whoenjoy Filipino cuisine. Food choices have long been identified asa contributing factor to cardiovascular disease. Many of our favorite Filipino dishes have certain ingredients which can increasethese risks. Some of the recipes included in this booklet havehigh fat content levels, but we eat these foods occasionally duringspecial holidays.Reducing your “controllable” risk factors, those you can change,treat or modify may prevent a heart attack or stroke in the future.Better food habits can help you reduce one of the major risk factors for heart attack, high blood cholesterol, which will indirectlyhelp reduce your risk of stroke.The American Heart Association’s dietary guidelines: Total fat intake should be no more than 30% of daily calories. Saturated fatty acid intake should be less than 10% of calories. Polyunsaturated fatty acid intake should be no more than10% of calories. Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15% of total calories. Cholesterol intake should be less than 300 milligrams perday. Sodium intake should be less than 2400 milligrams per day( about 1-1/4 teaspoons of salt) Total calories should be adjusted to achieve and maintain ahealthy weight. .GlossaryOMEGA-3-FATTY ACIDS:These are a certain type of polyunsaturated fatfound primarily in fish and seafood and may reduce the risk of heart disease.POLYUNSATURATED FAT:These fats are usually liquid oils at room temperature and are usually of vegetable origin. Polyunsaturated fats tend to lower blood cholesterol levels. Examples of this type of fat are corn oil, safflower oil and soybean oil.SATURATED FAT:These fats are usually solid at room temperatureand are usually of animal origin. Vegetablesources of saturated fat are hydrogenated vegetable oils, palm oil, palm kernel oil, cocoa butter andcoconut oil. Dietary saturated fats raise bloodcholesterol levels because the liver converts saturated fat into cholesterol.SODIUM:Sodium makes up 40% of table salt (sodium chloride), it is a mineral required in small amounts tomaintain proper body function. Excessiveamounts may contribute to high blood pressure.The glossary was developed by the Nutrition Committee ofthe San Francisco Division.

TipsGlossaryANTI-OXIDANTS AND PHYTOCHEMICALS:These substances found in fruits, vegetables andwhole grains may reduce the risk of heart disease. Examples of food with antioxidants are:carrots, broccoli, oranges and tomatoes.CHOLESTEROL (in food):A fat-like material found only in foods from animal sources. Our bodies manufacture all thecholesterol needed.FIBER:Diets high in fiber-rich foods, such as oats, barley, fruits and vegetables may reduce the risk forheart disease.HYDROGENATED, AND PARTIALLY HYDROGENATED (TRANS) FATS:The process of hydrogenation or hardeningchanges liquid polyunsaturated fats to solid orsaturated fats. The more saturated or hydrogenated a fat is, the more likely it is to raise bloodcholesterol levels. These fats are found in manyprocessed foods such as margarine, baked goods,French fried and snack food. Read labels carefully.MONOUSATURATED FAT:These types of fats tend to lower blood cholesterol levels. Examples of this type of fat are oliveoil, canola oil and peanut oil.1. Eating uses all the senses of vision (presentation, color andquantity), smell (aroma, fishy, burnt, minty), taste (sweet,sour, salty, bitter), texture (soft, crisp, tough).2. Cut meat and vegetables in small pieces for quicker cooking3. Trim all visible fat or skin — if you don’t cook it, you don'teat it.4. Use a small amount of olive oil for sautéing or braising.5.Incorporating vegetables into meat dishes whenever possible.6. Use measuring spoons or cups, do not guess.7. For ease in allowing individual portions or servings, usehow many pieces instead of weight measurement, 4 pieces ofchicken thighs rather than 1 pound.8. To avoid leftovers that stay in the refrigerator for days, cookonly for the number of people eating, not the entire neighborhood.9. Resist adding extra fish or soy sauce at the table.10. Garnish the food before serving.11. Recipes are based on Filipino traditional cooking. There willbe a slight variation in taste because of lower fat and salt content.12. Make your own low fat & low sodium chicken or vegetablestock by boiling chicken bones or vegetables with water in a largestockpot. Discard bones or vegetables and place stock in a largebowl and then refrigerate overnight. The next day, discard all thefat off the top and place stock in plastic containers and freeze.

Appetizers, Soups and SaladsSweet Corn and Shrimp Soup1 1/2 c.1/2 lb.1 small2 c.1 Tbsp.1 slice1 clove1/4 tsp.1/8 tsp.1 tsp.Frozen or fresh corn kernelsShrimp, cleaned and deveinedRed bell pepper, juliennedChicken or vegetable stockFish sauceFresh ginger rootGarlic, finely choppedSaltPepperOlive oilHeat oil and sauté garlic, addthe shrimp and the bell pepper. Add the corn, then thebroth. Season with the fishsauce, salt pepper and add theginger. Bring to a boil. Youcan add mushrooms and spinach for flavor and color.Serves 4Single Serving Nutrient ValuesCalories129.2 kc% calories from fat21Protein12.60 gmCarbohydrate14.27 gmCholesterol86.67 mgSodium348.1 mgTotal Fat3.229 gmSaturated0.825 gmPolyunsaturated 0.459 gmMonounsaturated 0.998 gmBake 20 to 25 minutes or until cake is springywhen gently pressed in the center, or a toothpickinserted into the center of the cake comes outclean.Meanwhile, blend topping ingredients together.Sprinkle one-half of toppings on one layer. Stacksecond layer on top and sprinkle with rest of topping.*Do not use vegetable oil spray near an openflame or heat source. Read and follow directions on can before using.Serves 8Single Serving Nutrient ValuesCalories421.8 kc% calories from fat19Protein11.68 gmCarbohydrate73.66 gmCholesterol6.003 mgSodium267.0 mgTotal Fat9.092 gmSaturated2.266 gmPolyunsaturated 0.960 gmMonounsaturated 5.042 gm 1992, American Heart Association. Adapted from a recipein the Tacoma-Pierce County (Washington) Health Departments Ethnic Heart Project, a program supported by a grantfrom the American Heart Association.

Bibingka(Sweet Rice Flour Cake)CAKE:3 1/2 c.1 Tbsp.1 c.3 1/2 Tbsps.1 Tbsp.3 1/2 c.TOPPING:3 Tbsps.1 1/2 Tbsps.2 Tbsps.Vegetable oil spray*Sweet rice flourBaking PowderGranulated sugarOlive oilVanillaEgg substitute to equal 3 wholeeggs1 % or skim milkGrated low-fat cheeseGranulated white sugarShredded coconut or frozen gratedcoconutPreheat oven to 325 degrees. Coat two 9-inchbaking pans with vegetable oil spray.Sift rice flour, baking powder and sugar into alarge bowl. Stir in oil, vanilla, egg substitute andmilk until just moistened.With an electric beater atmedium speed, beat untilbatter is smooth.Divide evenly betweenpans.Shrimp with Coconut Soup4 large1 c.1/2 c.1/4 c.2 c.1/2 c.3 pieces1/8 c.1/4 c.Shrimp, cleaned and deveinedSpinach or KangkongDiced tomatoesDiced onionsChicken stockCoconut milkChili (sweet pepper or jalapeno)Fish sauceLemon juiceIn a pot, sauté onion and tomato until slightly tender. Add chicken stock. Bring to a boil. Add coconut milk and fish sauce. Turn the temperaturedown to low. Add shrimp, vegetables, chili andlemon juice. Simmer for 3 to 4 minutes. Do notcover. Serve hot.Serves 4Single Serving Nutrient ValuesCalories46.62% calories from fat29Protein3.449 gmCarbohydrate3.560 gmCholesterol10.70 mgSodium275.9 mgTotal Fat1.624 gmSaturated0.547 gmPolyunsaturated 0.112 gmMonounsaturated 0.030 gm

Low Fat Leche FlanArroz Caldo1 clove1 Tbsp.1 tsp.2 pieces1 c.2 c.1 tsp.1 stalkGarlic, mincedFresh ground gingerOlive oilChicken drumsticks, de-boned &SkinlessDay old cooked riceChicken stockFish sauceDash of fresh ground pepperGreen onionsSaffronSauté garlic and ginger in hot olive oil. Add thechicken then the rice. Pour in the chicken stock.Bring to a boil. Season with fish sauce and groundpepper. Serve hot with green onions and saffron.Variation: for thicker soup, use 1/2 cup raw riceinstead of cooked rice.Serves 3Single Serving Nutrient ValuesCalories178.1 kc% calories from fat26Protein11.51 gmCarbohydrate20.58 gmCholesterol27.27 mgSodium205.8 mgTotal Fat5.112 gmSaturated1.377 gmPolyunsaturated 0.592 gmMonounsaturated 1.714 gm1/3 c.2 c.1 c.1/2 c.1 tsp.1 sprigSugar for caramelEgg substitute2 % low fat milkSugarVanillaMint leaves, finely choppedCaramelize sugar in a non stick pan. Pour intosmall baking pan. Cool and set aside. In a doubleboiler, cook the egg substitute, low fat milk andsugar. Add vanilla and finely chopped mint leaves.Stir constantly until it thickens a bit. This processtakes about 5-10 minutes on low to medium heat.Preheat oven to 350 degrees. Pour liquid ingredients in the baking pan. Cover with foil. Cook inMary’s bath for 20 to 25 minutes, until it solidifies.Serves 4Single Serving Nutrient ValuesCalories300.4 kc% calories from fat16Protein17.09 gmCarbohydrate45.64 gmCholesterol5.830 mgSodium253.0 mgTotal Fat5.331 gmSaturated1.555 gmPolyunsaturated 2.053 gmMonounsaturated 1.463 gm

DessertsSinigang na Manok with Vegetables2 clove1/2 c.2 Tbsps.1 1/2 tsps.8 smallGulaman2 c.1/3 c.1451/2 c.Gulaman (1 gleeman and 2 cups ofwater)SugarBanana, slicedSlices of ripe mango or any cannedfruit (water packed)Low fat milkBoil Gulaman mixture with sugar. Remove fromheat, pass through a sieve. Add milk and pour 1 cupof the mixture into a mold. Place in refrigerator togel. When partially gelatinized arrange fruits inmold and pour in remaining Gulaman mixture. Return to refrigerator until firm.Serves 6Single Serving Nutrient ValuesCalories100.6 kc% calories from fat3Protein1.172 gmCarbohydrate23.91 gmCholesterol0.813 mgSodium15.94 mgTotal Fat0.384 gmSaturated0.192 gmPolyunsaturated 0.042 gmMonounsaturated 0.106 gm2 c.2 medium2221 c.1 Tbsp.Garlic, choppedDiced onionsFresh ground gingerOlive oilChicken pieces with bones (backsand ribs), skinlessChicken stockTomatoes, dicedCarrots, slicedDaikon radishes, slicedSweet peppers, slicedKangkong or spinachFish sauceBasil of Mint (optional)Sauté garlic, onions and ginger in hot olive oil.Add the chicken braising until the meat turnsslightly white. Pour in the stock, bring to a boil.Add the vegetables and turn the heat down to asimmer. Season with fish sauce. Add basil or mintbefore serving (optional)Serves 4Single Serving Nutrient ValuesCalories478.8 kc% calories from fat47Protein48.71 gmCarbohydrate14.56 gmCholesterol144.0 mgSodium434.4 mgTotal Fat24.65 gmSaturated6.628 gmPolyunsaturated 5.276 gm