Relaxation is all about taking things slow, or doing nothing at all. In today’s fast-paced world, there is no better way to relax than to eat good food, slowly and surely. In fact, some ingredients can aid in regulating one’s levels of cortisol, the body’s main stress hormone.
Thankfully, Filipino cuisine is rich in that department. Here are 10 Filipino foods that are perfect for winding down.
SINIGANG NA SALMON SA MISO
As cliché as it may sound, the fact still stands: there is nothing as relaxing as eating a steaming bowl of sinigang on a rainy afternoon. But did you know that salmon can actually lower down your cortisol levels? Foods rich in omega-3 fatty acid, such as salmon, reduce inflammation and hence reduce the cortisol produced by the body. Native miso is also fermented, not only adding an umami complexity to the dish, but also helping keep your gut healthy.
KINILAW NA TUNA/TANIGUE
Like salmon, tuna and tanigue (Spanish mackerel) are also rich in omega-3. The Philippines is rich in these kinds of fishes because of its archipelagic structure. As a result, the natives have devised the perfect method to prepare them, so as to keep their pristine quality: “kilaw,” or to quickly “cook” seafood with vinegar or citrus.
NILAGANG BAKA
Foods high in vitamin B12 can help with the metabolism of cortisol, and beef is rich in it. To also limit one’s cholesterol intake, simple boiled beef soup is the way to go, and we have the nilaga for this. It is a dish often misunderstood by many (“Matabang! It’s bland!”). Well, if one becomes more patient in letting the beef and its bones stew a little more, then one gets a reward: a rich broth that can surely soothe even the most stressed of selves (no, really).
BATCHOY
Organ meats are also rich in vitamin B12, and we have the batchoy for this. The batchoy is a testament to Filipinos’ skill for taking whatever is discarded and making something completely magical out of it. Who knew pork liver, spleen, kidneys, and heart could turn into a bowl of meaty goodness—a warm hug on a cold day?
TAHO
Speaking of slow mornings, what better way to be roused from sleep than hearing a resounding “Taho!” from the street? Tofu is rich in magnesium and high-quality protein, which can help lower cortisol levels and regulate blood pressure. The relaxing wonders of a cup of taho are such that even drinking it on your way to work—letting the silky slices of tofu slip down your lip, then chewing the sago (tapioca pearls) and relishing the toasty flavor of the arnibal (burnt brown sugar syrup)—will make you slow your pace down and look up the clear blue morning sky for a second.
ENSALADANG PAKO
Pako, or vegetable fern, which grows abundantly in the mountains and forests of the country, has anti-inflammatory properties. It also has natural antioxidants which can help protect the body against heart disease. In the country, it is eaten raw or blanched, mixed with onions, tomatoes, and slices of salted egg, and dressed with vinegar, served as a salad known as “ensaladang pako.”
BURONG ISDA
Fermented foods are also known to reduce cholesterol and balance blood sugar levels by keeping the gut healthy through their probiotics. In the Philippines, we have the burong isda. Commonly produced in Central Luzon, most notably in Pampanga, it is made of tilapia, dalag, bangus, or hito, sometimes with shrimp, fermented in jars with salt and rice. Some chefs say its taste is akin to the Italian gorgonzola — creamy, salty, and piquant.
DARK CHOCOLATE CHAMPORADO
Yes, eating dark chocolate can reduce stress levels! Studies found that eating 80% dark chocolate for about 1.5 ounces a day can affect the body’s cortisol levels. Fortunately, the Philippines is on the rise in cocoa production, and one can use native tablea produced locally to make a hot bowl of champorado.
KESONG PUTI
Dairy foods are also known promoters of balanced blood sugar levels, leading to less stress-induced inflammation. In the Philippines, we have the native cheese called kesong puti, made from fresh carabao’s milk. Add this to toasted sourdough bread (which is also gut-friendly) or to salads!
MONGGO SOUP
As humble as the monggo (mung bean) soup may be, its health benefits are many — one of which is reducing cortisol levels, through its amino acids and minerals like magnesium. Those Fridays eating monggo soup in the karinderya for lunch will really make you want to say, “Thank God, it’s Friday!”
What food helps you relax? Let us know!
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