27/03/2024
𝐏𝐚𝐠𝐤𝐚𝐢𝐧𝐠 𝐦𝐚𝐬𝐮𝐬𝐭𝐚𝐧𝐬𝐲𝐚 𝐧𝐠𝐚𝐲𝐨𝐧𝐠 𝐒𝐞𝐦𝐚𝐧𝐚 𝐒𝐚𝐧𝐭𝐚
Cuaresma or lenten season has arrived. Being a predominantly Catholic nation, the Philippines actively observes Lent, culminating in Holy Week or Semana Santa, a period dedicated to commemorating Jesus Christ's sacrificial journey for the salvation of humanity. Throughout Lent, Catholics pray, contemplate, and fast as part of their spiritual regimen, aiming to emulate Jesus' 40-day fast in the desert as a spiritual discipline.
In the Philippines, fasting during Holy Week typically involves abstaining from meat consumption, with fish being the only exception, symbolizing Christ. Foods are tasty and appealing, and sometimes, that draws us in. The main challenge anticipated in this situation was the knowledge that, regrettably, some people dislike simple foods and leafy vegetables, which we would want to eat during Lent. However, truth be told, Filipinos love to eat food— beyond the shadow of a doubt, every other person does!
Similarly, did you know that during Semana Santa, we can consume a variety of simple dishes and menu items? There are various Filipino healthy holy week food options that would enable us to eat healthily and reflect during this period.
First on the list is Ginataang Isda, a simple yet delicious option for your Lenten meals. The main ingredient in this dish is fish, which is the best protein replacement (Boer et al., 2020) during the Lenten season. With fish, especially tilapia, readily accessible at supermarkets or fresh markets, enhancing its flavor is a breeze by incorporating coconut milk, which contains medium-chain fatty acids (MCFA), specifically lauric acid, which the body uses to provide anti-inflammatory, anti-microbial, and antifungal benefits.
One can fry the fish first or cook it directly in coconut milk for an added crunch. Enhance the dish further by including green chili peppers and your preferred green leafy vegetables, which are a rich source of nutrients, high in dietary fiber, low in lipids, and rich in folate, ascorbic acid, vitamin K, Mg, and K (Randhawa et al., 2015) such as spinach, pechay, or malunggay.
Seafood kare-kare is another intriguing dish one might try during Holy Week. It is just like kare-kare, but instead of meat, it uses seafood as protein replacement. It is precisely what you would expect: an incredibly tasty dish covered with peanut sauce and served with bagoong. Taste alternative healthful versions with tahong, taba ng talangka, and squid.
Another healthy holy week option dish is Pinakbet. Pinakbet has a distinct flavor since shrimp paste is one of its key ingredients, coupled with medicinal herbs. Ampalaya, eggplant, okra, and string beans are just some of the vegetables that make up this delightful dish. They are high in various vitamins and minerals required to stay healthy. This is a Filipino Lenten dish you must include on this season's menu.
Filipino mushroom sisig is next on the list. This is, without a doubt, a very delicious vegetable dish in this Lenten season. An excellent replacement for pork meat for sisig is mushrooms. They might not taste the same, but mushrooms, like fish, have a good protein content. Mushrooms contain fiber, protein, and antioxidants (WebMD, 2023) that truly benefit the body.
Lastly, there's no need to be bitter about ginisang ampalaya. This tasty, nutritious dish also makes a perfect food for Holy Week. Bitter melon or ampalaya is especially rich in vitamin C and vitamin A, a good source of folate, and low in calories but is high in fiber (Ajmera, 2023). Slice the ampalaya lengthwise in half, and then remove the seeds and pith from the center. Cut the ampalaya into small pieces and sprinkle with a good pinch of salt. After thoroughly mixing, set aside approximately half an hour for the salt to extract the water from the ampalaya. Then add some whisked eggs and sauté it with garlic, onions, and tomatoes.
This Semana Santa in 2024, one might consider sticking to the classics of healthy homemade meals. Additionally, vegetable and seafood-based dishes are consistently satisfying and comforting; undeniably, one can never go wrong in this season.
Thus, as we embark on this sacred season of reflection and renewal, let us embrace the opportunity to nourish both body and spirit with these wholesome and delectable Holy Week food options. Whether enjoyed in solemn solitude or shared among loved ones, these dishes remind us of the abundance of blessings surrounding us. Wishing you a blessed Holy Week filled with peace and joy that honors tradition while nourishing the soul. It is a must say— Piliin ang pagkaing masustansya ngayong Semana Santa! (Nutrition Officer II (Provincial Nutrition Focal Point) Ailean Faith S. Hotohot / [email protected] / 09631091098)
References:
Ajmera, R. (2023). 6 Benefits of Bitter Melon (Bitter Gourd) and Its Extract. https://www.healthline.com/nutrition/bitter-melon
BBC Good Food. (2021). The health benefits of coconut milk. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk
Boer, J. Schösler, H. & Aiking, H. (2020). Fish as an alternative protein – A consumer-oriented perspective on its role in a transition towards more healthy and sustainable diets. https://doi.org/10.1016/j.appet.2020.104721
Randhawa, M., Khan, A., Javed, X. & Sajid, M. (2015) Green Leafy Vegetables: A Health Promoting Source. https://doi.org/10.1016/B978-0-12-800872-0.00018-4
WebMD. (2023). Health Benefits of Mushrooms. https://www.webmd.com/diet/health-benefits-mushrooms
