Sunday, 5 January 2014

The Healthiest Tuna Lumpia Ever

THIS IS BY FAR THE HEALTHIEST LUMPIA EVER!  It is a bold claim I know but let me support it.  But before doing so, let me give you a background of what "lumpia" is all about.  Lumpia is a Filipino dish slash appetizer that is similar to the Chinese'  "Spring Roll".  Well, other Asian countries, like Vietnam, Malaysia, Singapore, Taiwan, Thailand, etc,  also have their own variety of spring rolls.  Spring rolls and lumpia are dishes that consists of vegetables, meat of any kind (red and white meat), and or seafood that are wrapped with a thin wrapper made of flour and water.  Spring rolls and lumpia are often deep fried.  I on the other hand find a healthier  way of cooking my lumpia or spring rolls, and it is by baking.

Let us proceed to our bold claim: that this lumpia recipe we have here is the BY FAR THE HEALTHIEST LUMPIA EVER! Their are several factors to consider when claiming that a dish is healthy:

1.  first is a dish's calorie content per serving.  It should be at least within the required healthy calorie level, with a healthy amount of protein, low fat specially its saturated fat content, has healthy cholesterol content, it must be low in sodium, has healthy amount of carbohydrates, and has low amount of sugar. Plus, one should consider the minerals and vitamins you can get from your dish.  Every individual has their own required calorie intake per day depending on your height, desired weight, and daily activities.  You need to figure out your required calorie intake per day so that you know how much calorie you you need ti take in per meal (I need to allot a page or two of this should I decide to further elaborate on it)

Vegetables are by far the healthiest choice as they are packed with minerals  and vitamins and they come with low calorie amount, however, vegetables provides only a small amount of protein and healthy fats which the body also needs in order to function well.  If you are aiming to increase your protein intake, you can consider red meat, BUT, red meat is high in calorie, cholesterol, and fat specially saturated fat.  Then we have the white meat, like those from chicken and other poultices and fishes.  Whit meat is the healthiest choice by far.  They are lower in calorie but also a very good source of protein.  Fishes specially those sourced from the ocean are rich in healthy fats and cholesterol that the body needs (beware of farm breed fishes)

I used tuna for this lumpia recipe.  Do I need to explain why choosing tuna is a healthy choice?

2.  the use of seasoning specially the amount of salt and the use of MSG.  I used low sodium salt for this recipe.  I did not use any kind of MSG or commercial seasoning.  I added spices and herbs to give my lumpia a booze of flavors.

3.  the method of cooking.  The amount of oil added in the dish, regardless if you are using vegetable oil like olive oil, sunflower oil, etc. makes a dish healthy or not.  When Oil is heated and reached its smoking point, it is already considered as toxic and will cause our body more harm that good.  It is through this heating process that good cholesterol are converted to bad cholesterol.  Their are varieties of oil, vegetable or not, and each one has its own smoking point.  The oil that has the highest smoking point, like peanut oil and olive oil, are the healthiest choices.

Deep frying is the traditional way of cooking spring rolls and lumpia.  Deep frying is a method of cooking that requires food to be cooked in a lot of oil that is smoking hot to achieve crispiness. Deep frying, based on my argument above is very unhealthy.  Not only that, deep frying makes any dish fatty and it robs off any dish with nutrients.  Thus, any fried food comes with large amount of calories, bad cholesterol, and fat, but offers lesser nutrient.  What it provides for you is a higher risk of developing chronic diseases.

I used a grilled tuna.  AND I baked our Tuna lumpia. Need I say more?

There goes the reasons why we claim that my tuna lumpia is the healthiest lumpia ever.


Ingredients : 

Grilled tuna - around 500 g. (raw weight)
Bell Pepper, chopped - 2 small
Onions, chopped - 2 large
Garlic, minced -5 cloves
Celery, minced -2 stalks
Parsley, minced - a handful
Black Pepper Powder - 1/4 tsp
White Pepper Powder - 1/4 tsp
Sweet Paprika Powder - 1/4 tsp
Low Sodium Salt - to taste
Lumpia / Spring roll wrapper

 Cooking Procedure :

1. Flake the tuna then mix all the ingredients above except for the lumpia / springroll wrappers and half of the chopped onions. 
2.  Place the tuna mixture in a non-stick pan and heat under medium fire.  Stir for about 5 to 10 minutes until the vegetables wilted.

This method will cook the veggies and remove extra moisture from the mixture.  It will also allow the flavors to blend well.

3.  Remove from fire and allow to cool for about 10 minutes.  Add the remaining onions and miz well.
4. Lay-out the wrappers, and using a spoon, place a spoonful of the lumpia fillings on the lumpia wrapper.   Wrap then roll.  Repeat until all the fillings had been wrapped and rolled.
5. Preheat oven to 200 degrees Celsius.
6. Arrange the lumpia on a non-stick baking dish or pan.
7. Bake the lumpia for at least 10 minutes or until the edges becomes brown.  Then flip them over and bake for another 5 minutes or until the edges of the lumpia turns brown and the lumpia skin becomes crunchy and almost brown

I often serve my lumpia with my husband's favorite cucumber-vinegar dipping sauce. 


Balsamic Vinegar - 2 tbsp
White Vinegar - 2 tbsp
Salt - 1/8 tsp
Brown Sugar - 1 tsp
Onion, chopped - 1 small
Garlic, crushed and chopped - 2 cloves
Cucumber, chopped - 1 small
Black pepper Powder

Mix all the ingredients and serve with any grilled dishes


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