3 Antioxidant-Rich Thai Dinner Recipes
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Beef and Squash Curry
FLEXITARIANServes 4Grass-fed beef has almost double the amount of beneficial omega-3 fatty acids found in conventional grain-fed cattle. INGREDIENTS
- 1 1/2 cups short-grain brown rice
- 1 tablespoon coconut oil
- 1 pound grass-fed organic beef strips
- 1 teaspoon crushed red pepper flakes
- 1 tablespoon red curry paste
- 3/4 cup light coconut milk
- 1 yellow squash, diced
- 2 cups shredded red cabbage
- 4 scallions, thinly sliced
- 1/4 cup sesame seeds
- Cook the rice according to the package guidelines. Coconut oil should be heated in a large stockpot over medium-high heat
- Cook for 2–3 minutes, or until the steak is browned, before adding the red pepper. Cook for 1 minute after adding the curry paste. Cook for 3–4 minutes, stirring occasionally, until the steak is well cooked. Add the squash and mix well. Rice should be divided among four dishes and topped with curry. To finish, garnish with the remaining ingredients.
INFORMATION ON NUTRITIONAL VALUES 345 calories per serving, 16 g fat (7 g saturated fat), 62 g carbohydrates, 7 g fiber, 34 g protein, and 178 milligrams of sodium See alsoThai Red Curry with Green Beans and Eggplant, which is another option.
Sweet Potato–Peanut Curry
Serves 4 VEGETARIANServes Greek yogurt has a high protein content and a creamy texture, making it a healthy snack option. INGREDIENTS
- 2-tablespoon coconut oil, 4-sweet potato cubes (peeled and diced), 1-tablespoon red curry paste, 1-cup corn kernels, 2-large heads of broccoli (sliced)
- 1-1/2 cups unsweetened 2 percent Greek yogurt
- 1/2 cup Thai or Italian basil
- 1 red bell pepper sliced
- 1/4 cup minced, unsalted peanuts
- Warm the oil in a large stockpot over medium-high heat until shimmering. Cook for 5 minutes, or until the potatoes are golden brown. Cook for 1 minute after adding the curry paste. Combine the corn and 1 cup water in a large mixing bowl. Cook, covered, on low heat for 5 minutes or until potatoes are soft
- Remove from heat. Potatoes are layered with bok choy. 5 minutes after covering with foil, remove from heat. Bok choy should be divided among four bowls. Potatoes should be mixed with yogurt before being spooned on top of bok choy. To finish, garnish with the remaining ingredients.
INFORMATION ON NUTRITIONAL VALUES 350 calories per serving, 14 g fat (8 g saturated fat), 46 g carbohydrates, 10 g fiber, 17 g protein, and 467 milligrams of sodium Also see Coconut Curry Kale and Sweet Potato Soup and Coconut Curry Sweet Potato Soup.
VEGANServes 4 is a brand of VEGANServes. Cauliflower is spiced up with Sriracha, a chili-based sauce that has cancer-fighting properties. INGREDIENTS 8 oz corn or quinoa pasta (optional). 2 tablespoons of coconut oil 1 cauliflower head, chopped into tiny florets, halved (about 4 cups) 1 tablespoon curry paste (red) 1 tablespoon of sriracha 1 pound chopped tomatoes (about 2–4 tomatoes) 1 cucumber, peeled and diced 1/2 cup cilantro, finely chopped 4 tablespoons of pumpkin seeds (optional) INSTRUCTIONS
- Cook the pasta according to the package guidelines. Warm the oil in a large stockpot over medium-high heat until shimmering. Simmer for 5 minutes, or until the cauliflower begins to brown. Add the curry paste and sriracha to the saucepan and cook for 2 minutes more. Cook for 1–2 minutes, or until the tomatoes begin to release juice. Cook until cauliflower is soft, 15–18 minutes, after covering with a lid and turning the heat down to low. Using four bowls, divide the spaghetti and cauliflower among them. To finish, garnish with the remaining ingredients.
INFORMATION ON NUTRITIONAL VALUES 211 milligrams sodium per serving, 312 calories, 9 g fat (6 g saturated fat), 55 g carbohydrates, 11 g fiber, 8 g protein In addition, check out The Natural Gourmet: Curry-Lime Kaniwa Salad.
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Anti-inflammatory and Antioxidant Rich Thai Broccoli Fish Stew
Recipe for Thai Broccoli Fish Stew, which is high in anti-inflammatory and antioxidant nutrients and the right balance of tangy-savory flavors – a soup that will delight even those who are averse to fish. In a pot, combine the hot red curry paste with the creamy coconut milk to create a delectable broth for poaching broccoli and fish. The dish comes together in less than 45 minutes, making it ideal for midweek dinners. It has also been recommended by Nutrition Therapists for its nutrient-dense and health-promoting components.
Why we love it
Recipe for Thai Broccoli Fish Stew, which is high in anti-inflammatory and antioxidant nutrients and the right balance of tangy-savory flavors – a soup that will delight even those who are not big fans of fish. In a pot, combine the hot red curry paste with the creamy coconut milk to produce a delectable broth for poaching broccoli and fish. The dish comes together in less than 45 minutes, making it ideal for midweek dinners. It has also been recommended by Nutrition Therapists for its nutrient-dense and health-promoting components!.
This anti-inflammatory and antioxidant-rich Thai Broccoli Fish Stew is the ideal blend of acidic and savory flavors — a soup that will delight even those who are finicky about fish! The hot red curry paste, along with the creamy coconut milk, creates a delectable broth for poaching broccoli and fish.
The meal comes together in less than 45 minutes, making it ideal for midweek dinners. It has also been endorsed by Nutrition Therapists for its nutrient-dense and health-boosting components!
- In a large saucepan, heat the oil over medium heat until shimmering. Cook for approximately 5 minutes after adding the chopped onion. Cook for 2 minutes after adding the cilantro, curry paste, ume vinegar, and tamari, stirring constantly. Stir in the garlic and broccoli until the broccoli is fully covered, then pour in the broth
- Repeat the process. Continue to simmer over medium heat for another 7 minutes, or until the broccoli is crisp-tender. Add the coconut milk, lime juice, and fish sauce and mix well. Make sure all of the baby spinach is well submerged in the broth, then add the salmon and heat until the salmon is cooked through, about 6-8 minutes. Serve the soup immediately, garnishing each serving with green onions, mint, and a slice of lime for extra flavor. It is best if it is served immediately.
This recipe yields 4-6 servings. What the Heck Should I Cook? is a recipe based from “Food: What the Heck Should I Cook?” written by Mark Hyman
Looking for more salmon recipes?
You should try the Roasted Miso-Pomegranate Salmon, the Quinoa Beet Salad with Salmon, the Salmon Ochazuke, the Fresh Salmon Quinoa Burgers, and the Refreshing Salmon Summer Salad, among other dishes. P.S. If you’re interested in learning more about why fatty fish such as salmon are the most bioavailable form of Omega-3s, check out the blog article on the different types of Omega-3s available. A nutrition therapy program, such as theNutrition Therapist Masterprogram at NTI, delivers an evidence-based nutrition education to ensure that our graduates grasp the intricacies of nutrient bioavailability and the need of supplementation.
Want to learn how to create and prepare recipes like this?
Participate in our Natural Food Chef Training Program! Imagining yourself in your kitchen with only organic veggies, healthy grains, premium meats and eggs and a variety of more odd items like as pâté, kimchi, fermented dairy products such as kefir and bone broth. Participate in our Natural Chef program, which is a 15-week program that will teach you how to prepare delicious meals that are not only nutritious but also regenerative. If you have any concerns about the NFC program, please contact our Admissions staff at: [email protected]
Did you make this recipe?
Thank you for taking the time to provide comments, show us your creations, and share your recipe photo with the NTI community! Use the hashtags #ntieats and #ntischool to share your images on Instagram and Facebook. a little about the author: Daina Rasutis is a graduate of the Nutrition Therapist Master Program at the National Training Institute. Having a background in Environmental Engineering has enabled her to combine the best of science with a passion for healthy eating, environmental sustainability, and tasty cuisine.
Red Curry Pasta
Thaired curry pasta dish that is filled with stir-fry veggies and ready in just 20 minutes that is full of flavor and wonderfully spiced! Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy. It’s also vegan, which is a plus! Red curry pasta recipe that is filled with stir-fry vegetables and ready in under 20 minutes that is full of flavor and nicely spiced. Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy.
Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy.
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Best cozy red curry pasta recipe
It’s almost winter, which means it’s time for all of the warm and inviting pasta dishes to come out. Without a doubt, conventional red sauce or pesto pasta is one of my favorite dishes, but when I want something a little more exciting, I create this curry version. It’s a Thai-inspired dish that’s very delicious! I may be a little prejudiced, but this red curry pasta dish is the finest one I’ve found. First and foremost, it has a typical flavor. Second, it can be made healthy with a few simple modifications.
Fourth, it is ideal for family dinners as well as food preparation.
This noodle dish will get you in and out of the kitchen in less than 20 minutes, with four excellent servings of noodle.
Is it healthy?
Yes, this vegan red curry pasta dish is unquestionably delicious and nutritious. For starters, it is made entirely of basic, healthful components, as well as spices. Second, it is densely packed with veggies and contains no added sugar. Third, coconut milk has a high concentration of antioxidants. Fourth, using brown rice noodles instead of regular pasta, you can make red curry pasta that is completely gluten free. Last but not least, it is full, healthy, and nutritive! Red curry pasta recipe that is filled with stir-fry vegetables and ready in under 20 minutes that is full of flavor and nicely spiced.
“Plus, it’s vegan!” data-image-caption=”” data-medium-file=” data-large-file=” width=”683″ height=”1024″ data-large-file=” width=”683″ height=”1024″ In less than 20 minutes, you can have this incredibly tasty and wonderfully spicy Thai red curry pasta recipe, which is also filled with stir-fry veggies.
“Plus, it’s vegan!” data-pin-title=”Red Curry Pasta |
Healthful Blondie” data-pin-title=”Red Curry Pasta |
Thai red curry pasta is not only very simple to prepare, but it also only requires a small number of ingredients. Only a few fresh ingredients, some frozen stir fry veggies, and a few spices are required for this dish. Get your favorite brown rice noodles or spaghetti and let’s get started on this recipe!
- One package (or 8 ounces) of brown rice noodles is the first ingredient you’ll need. You may also use your favorite brand and shape of pasta in place of this one if you want. Olive oil: A splash of olive oil will aid in the sautéing of the shallots and browning of the garlic. Shallots: For the finest sweet flavor with a hint of sharpness, use scallions. Garlic cloves: Toss in three minced garlic cloves
- Mix well. Ginger: In addition, 1 Tablespoon freshly grated ginger for the most genuine and flavorful flavor possible
- Thai red curry paste (also known as thai red curry paste): The show’s main attraction! This spaghetti recipe calls for 1/4 cup Thai red curry paste, which you can find online. Make advantage of full-fat coconut milk for the creamiest pasta possible. Vegetable broth: Add 2 – 3 tablespoons of low sodium vegetable broth to the curry paste for added flavor and to help dilute the curry paste. Adding soy sauce to an Asain-inspired recipe gives it the greatest salty soy flavor you could ever ask for. Lime: Lime juice gives the dish a tangy flavor. Sugar substitute: 1 tablespoon of sugar substitute can be used to make a sweeter curry sauce. Stir fried veggies: Finally, you’ll need 2 cups of stir fry vegetables to complete your meal. I made use of frozen ones.
This quick and easy vegan supper can be put together in just 20 minutes using only a few basic kitchen tools:
- Pasta pot, large saute pan, knife, and cutting board are all necessary. 1/2 teaspoon, 1 teaspoon, 1 Tablespoon, 1/4 cup, and 1 cup are the measuring spoons used.
Red curry pasta recipe that is filled with stir-fry vegetables and ready in under 20 minutes that is full of flavor and nicely spiced. Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy. “Plus, it’s vegan!” data-image-caption=”” data-medium-file=” data-large-file=” width=”683″ height=”1024″ data-large-file=” width=”683″ height=”1024″ In less than 20 minutes, you can have this incredibly tasty and wonderfully spicy Thai red curry pasta recipe, which is also filled with stir-fry veggies.
“Plus, it’s vegan!” data-pin-title=”Red Curry Pasta |
Healthful Blondie” data-pin-title=”Red Curry Pasta |
How to make red curry pasta
This red curry pasta recipe is sure to be a hit with everyone. The flavors are robust, the dish is filled with vegetables, and it tastes fantastic! The following are step-by-step directions on how to prepare Thai red curry noodles: Preparation: To begin, bring a pot of salted water to a boil on the stovetop, and then cook the pasta according to package directions until it is al dente. My cooking time was 2 minutes less than the prescribed time. When you’re finished, strain the mixture and set it aside.
- Cook for 2 – 3 minutes, or until the shallot is transparent, after which remove from heat.
- Cook for a further 1 minute, stirring constantly, until the mixture is fragrant.
- Stir everything together, bring it to a boil, and then turn the heat down to low.
- Cook for another 3 – 5 minutes, or until the frozen stir fry veggies are defrosted, after which you may remove them from the heat and set them aside.
- Toss everything together thoroughly and cook for 1–2 minutes, or until the sauce thickens and the pasta is covered.
- Red curry pasta recipe that is filled with stir-fry vegetables and ready in under 20 minutes that is full of flavor and nicely spiced.
It’s also vegan!” data-image-caption=”” data-image-caption=”” “width=”683″ height=”1024″ data-medium-file=” data-large-file=” width=”683″ height=”1024″ data-pin-description=”This very tasty and wonderfully spiced Thai red curry pasta recipe is filled with stir-fry veggies and ready in under 20 minutes!” Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy.
“Plus, it’s vegan!” data-pin-title=”Red Curry Noodles |
Healthful Blondie” data-pin-description=”Red Curry Noodles |
Fequently Asked Questions
This red curry pasta recipe will be a hit with everyone. The flavors are robust, the dish is filled with vegetables, and it tastes fantastic. The following are step-by-step directions for making Thai red curry pasta. 1: Bring a pot of salted water to a boil over high heat on the stovetop, and cook the pasta until it is al dente according to the package directions. By 2 minutes, I shortened the specified cooking time. When you’re finished, strain the mixture and set it to the side. meantime, heat 1 tablespoon of olive oil in a large saute pan over medium heat until hot.
- 3rd step: Add the garlic, ginger, and red curry paste and mix well.
- Fourth, whisk together the coconut milk, vegetable broth, soy sauce, lime juice and honey until well combined (if desired).
- Allow 5 minutes for the sauce to boil.
- Lastly, combine the pasta and sauce in a large mixing bowl.
- Make your own garnishes and serve while still hot.
- Served with your favorite brown rice noodles or spaghetti, this dish is like a warm and welcoming home-cooked supper!
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- Furthermore, it is also vegan!
- The Healthful Blondie” PIN TITLE: “Red Curry Noodles |
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Is this pasta spicy?
Many people believe that curry pasta is quite hot, but the truth is that it is just filled with wonderful and robust ingredients. It does not qualify as “spicy” in the traditional sense of the word.
Is this recipe gluten free?
In fact, because we use brown rice noodles, which are a gluten-free variety of pasta in our red curry pasta dish, it is completely gluten free.
Can I use light coconut milk?
It is OK to use light coconut milk in place of full-fat coconut milk to allow the pasta sauce to thicken naturally, however I suggest using full-fat coconut milk. It will be necessary to add 1–2 tablespoons of cornstarch or arrowroot powder to the pasta sauce in this situation in order for it to thicken. Please refer to the recipe card’s notes for specific information on how to accomplish this.
How to store and reheat leftovers
For storage, combine all remaining ingredients in one big or individual airtight container and keep in the refrigerator for 4 – 5 days. Reheating: Microwave for 30 – 90 seconds, or until the mixture is warm. Red curry pasta recipe that is filled with stir-fry vegetables and ready in under 20 minutes that is full of flavor and nicely spiced. Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy. “Plus, it’s vegan!” data-image-caption=”” data-medium-file=” data-large-file=” width=”683″ height=”1024″ data-large-file=” width=”683″ height=”1024″ In less than 20 minutes, you can have this incredibly tasty and wonderfully spicy Thai red curry pasta recipe, which is also filled with stir-fry veggies.
“Plus, it’s vegan!” data-pin-title=”Red Curry Pasta |
Healthful Blondie” data-pin-title=”Red Curry Pasta |
Check out these dinner recipes next!
- Chicken Pad Thai in 15 minutes, Moroccan Chicken Tagine, Thai Peanut Chicken Curry, and more.
Did you make this recipe?
If you try this dish, please leave a comment and review it in the section below. Also don’t forget to tag me on Instagram at @healthfulblondieonInstagram and to use the hashtag healthfulblondieso I’m able to view your delectable masterpiece and will be sharing it with my followers! Print
Thai red curry pasta dish that is filled with stir-fry vegetables and ready in just 20 minutes yet is full of flavor and wonderfully seasoned! Serve over your favorite brown rice noodles or spaghetti for a hearty, home-cooked supper that everyone will enjoy. It’s also vegan, which is a plus!
- 8 oz. brown rice noodles or your favorite type of pasta 1 tablespoon extra-virgin olive oil
- 1 shallot, finely chopped
- 3 garlic cloves, minced 1 tablespoon freshly grated ginger
- Thai red curry paste (quarter cup)
- 1 and a quarter cups coconut milk (I suggest full-fat)
- 2–3 tablespoons low-sodium vegetable broth
- 1–2 tablespoons low-sodium soy sauce (or 1 tablespoon if you are not using low sodium soy sauce)
- 2–3 tablespoons low-sodium vegetable broth 1lime,juiced
- 1 tablespoon sugar (optional if you like a sweeter taste)
- 2 cups frozen stir-fry veggies To garnish, use sliced green onion, fresh cilantro, crushed peanuts, and/or sesame seeds on top of the dish, as desired.
- Preheat your burner to high heat and add the pasta, cooking it according to the package directions until it is al dente (firm to the bite). My cooking time is 2 minutes less than the required time. When you’re finished, strain the liquid and set it aside. In the meantime, heat a large saute pan with 1 Tablespoon olive oil over medium heat until hot. Cook for 2 – 3 minutes, or until the shallot is transparent, after which remove from heat. Combine the garlic, ginger, and red curry paste in a large mixing bowl. Cook for a further 1 minute, stirring constantly, until aromatic. Combine the coconut milk, vegetable broth, soy sauce, lime juice, and honey in a large mixing bowl (if desired). Stir everything together, bring it to a boil, and then turn the heat down to low. Allow for a 5-minute simmering period in the sauce. Start with 2 tablespoons of vegetable broth and add more if the sauce becomes too thick. Simmer for another 3 – 5 minutes, or until the frozen stir fry veggies are defrosted, after which remove the pan from the heat. Combine the pasta and sauce in a large mixing bowl. Allow for 1 – 2 minutes of simmering time, or until the sauce has thickened and the pasta has been coated
- Mix well to properly mix. Garnish with anything you choose and take pleasure in it
Brown Rice Noodles: You can use any shape or brand of pasta in place of the brown rice noodles. I also like to eat it with Banza to get an extra dose of protein. Fresh Ginger: You can substitute 1 teaspoon of ginger powder for the fresh ginger. You may use chicken broth or plain water in place of the vegetable broth.
Making the Sauce with Light Coconut Milk: If you want to make the sauce with light coconut milk, mix in 1 teaspoon of arrowroot powder, cornstarch, or tapioca flour into the coconut milk before pouring it into the skillet. This will aid in the thickening of the spaghetti sauce.
- Preparation time: 5 minutes
- Cooking time: 15 minutes
- Category: Lunch/Dinner
- Method: Stovetop
- Cuisine: Thai
- Time required: 5 minutes
Recipe for red curry pasta with vegetables, red curry pasta with vegetables recipe, red curry pasta with vegetables Photographs courtesy of The Travel Palate and recipe by Tati Chermayeff / Healthful Blondie I only recommend items that I believe in and that I personally use and like. To be completely transparent, if you purchase a product that I recommend, I may earn a tiny commission. Thank you very much for your support of Healthy Blondie! It is better to give than to receive!
Thai Basil Beef — Miss Alexa Nutrition
Whether for lunch or supper, this Thai basil beef stir fry is a flavorful and spicy recipe to enjoy! Meat, particularly steak, is known to be a good source of heme iron, which is the most readily absorbed type of iron by the human body. Red peppers are a good source of fiber, antioxidants, and Vitamin C, among other nutrients. Onions have long been recognized for their ability to aid with digestion, decrease inflammation, and lower blood sugar levels. Due to the fact that arrowroot flour is inherently gluten-free, using it in this recipe is a perfect alternative to conventional flour.
Season with salt and pepper and serve immediately.
- Flanked steak, 2 red peppers, sliced
- 1 white onion, sliced
- 5 garlic cloves, minced
- 1 tbsp arrowroot flour
- 13 cup green onions, chopped
- 13 cup cilantro, chopped
- 2 tbsp coconut oil
- 14 cup coconut aminos
- 1 tbsp fish sauce
- 1 tbsp salt
- 12 tsp pepper
- 1 pound flank steak
1) Heat 1 tablespoon coconut oil in a frying pan over medium high heat for 1-2 minutes, or until hot. 2) Cut flank steak into strips and combine with coconut oil, arrowroot powder, pepper, and salt in a large mixing dish. 3) Place the steak in the pan and cook for approximately 3-4 minutes each side, or until both sides are browned. Take the steak out of the pan and set it aside. 4) Place the peppers and onion in a skillet and cook for 5-7 minutes, stirring occasionally. Return the steak to the pan and cook for 1-2 more minutes, stirring constantly, until the coconut aminos and fish sauce are well incorporated.
Optional: If you wish to include cooked brown rice in the recipe, place one cup in a bowl and top with the meat, peppers, and onions.
Is Thai Food Healthy?
Thai cuisine is widely consumed in the United States, however you may be wondering whether this cuisine is healthful in any way. Colorful vegetables, fish, and meats are served with rice or noodles in a sauce made from herbs and spices such as turmeric, galangal, Thai basil, and lemongrass to create a really authentic Thai experience. Many of the characteristics of real Thai cuisine are present in the food offered in Western Thai restaurants, while there are some significant variances. Thai restaurants in the United States may consist of larger quantities, more fried items, and recipes that are higher in salt and sugar than those in Thailand.
Thai cuisine is well-known for putting a strong focus on herbs and spices, many of which have been investigated for their health-promoting properties.
Other often used components in Thai cuisine, such as tofu, shrimp, and bean sprouts, have nutritional profiles that are equally as amazing. Here is a list of some of the most often used Thai ingredients, as well as information on their nutrition and potential health advantages.
- Galangal is a kind of ginger (Thai ginger). As a result of its resemblance to ginger and turmeric roots in look and flavor, galangalis are frequently used in sauces, curry pastes, and foods such as tom yum soup. According to research conducted in test tubes, its root contains chemicals that have the potential to destroy cancer cells. Human studies have also suggested that galangal may be beneficial in the treatment of inflammation and pain. Thai holy basil (
- Unlike other basil varietals, this one has a distinct licorice-like undertone to its flavor. It is used in curries, fried rice, and stir-fries, among other dishes. According to recent research, holy basil oils and extracts may help with stress management, may guard against high blood sugar in diabetics, and may have additional therapeutic benefits on the body. (
- ) (
- Turmeric. Turmeric is responsible for the color of curries and may also provide health advantages due to the presence of its major active ingredient, curcumin. Curcumin, in particular, has been shown to have potent anti-inflammatory properties as well as the ability to improve brain function and stimulate the production of new brain cells. The presence of other chemicals in turmeric has been shown to have the ability to protect against diabetes and heart disease, although further human research are required (
- Lemongrass. Thai soups are enhanced with the addition of lemongrass, which has a fresh, citrus flavor and may also be beneficial to your health. The essential oil of lemongrass has been shown in rodent tests to help protect against stomach ulcers and lower high blood cholesterol levels, both of which are risk factors for heart disease (9) and ten (10) Coconut milk is a kind of dairy product. Thai curries and soups often include coconut milk as a base ingredient. Because of the high percentage of saturated fat in coconut, the health consequences of coconut are widely contested. However, coconut milk may provide health advantages. A research conducted on 60 healthy Asian individuals discovered that drinking porridge mixed with coconut milk had no negative effects. As participants exercised 5 days a week for 8 weeks, their LDL (bad) cholesterol was considerably lower and their HDL (good) cholesterol was significantly higher when compared to their baseline. However, it is possible that these impacts do not apply to Western civilizations. (
- Bean sprouts are a kind of sprout. Mung bean sprouts are used in a variety of dishes, including soups, stir-fries, and pad Thai. They’re high in various vitamins and minerals, with one cup providing more than 30% of the Daily Value (DV) for vitamin K and 15% of the DV for vitamin C, respectively (104 grams). When it comes to appropriate blood coagulation, vitamin K is essential, whereas vitamin C is required for collagen creation, a strong immune system, and healthy skin (12, 13, 14, 15). Chili peppers, for example (Thai chilies). Chilies, both fresh and dried, are used to add spice and flavor to a variety of Thai cuisines. Among the many plant components found in chili peppers that may have health-promoting properties are capsaicin (which gives them their spicy flavor) and capsanthin (which gives them their red color). Capsaicin and capsanthin are two pigments that contribute to the red color of red peppers. A few studies have suggested that eating spicy meals containing capsaicin can aid in fat-burning and appetite reduction, although the evidence is conflicting (, 15, 16, 17, and 18). Papaya is another fruit. Thais love green papaya salad, which is a refreshing side dish. Papaya is high in antioxidants, such as lycopene, which helps protect cells against reactive cell-damaging chemicals known as free radicals, which can cause cell damage. Lycopene may have anticancer properties as well as the ability to preserve skin from aging and damage (
- ). Tofu is a kind of soybean. Tofu, which is frequently used in Thai meals such as pad Thai and other foods, includes substances known as isoflavones, which operate in the body in a manner similar to the hormone estrogen. Isoflavones have been shown to enhance blood sugar management and lower the chance of developing diabetes.
- A big research including over 40,000 Chinese individuals discovered that consuming unsweetened soy meals at least once a month for five years was connected with a reduction in the risk of developing type 2 diabetes. Seafood. Shrimp, prawns, white fish, and other shellfish are common ingredients in Thai cuisine. In addition to providing lean protein, seafood also contains vitamins, minerals, and omega-3 fatty acids that are beneficial to the body. Regular eating of seafood has been related to a decreased risk of heart disease and type 2 diabetes in studies (
SummaryThai cuisine is produced using herbs and spices from the region that have been shown to have health advantages, such as lemongrass, Thai basil, and turmeric. Aside from seafood and tofu, other nutritious foods such as chiles and tofu are also popular. Many of the most common Thai foods are nutritionally dense on their own, but there are additional beneficial qualities of Thai cuisine in general as well. For starters, Thai meals frequently have a healthy mix of macronutrients – protein, lipids, and carbohydrates.
- Non-starchy vegetables such as peppers, tomatoes, cabbage, broccoli, carrots, and onions are among the most often used in Thai cuisine, along with other non-starchy vegetables.
- It is possible to maintain stable blood sugar levels throughout the day by consuming meals that are mostly made up of non-starchy vegetables and also contain protein and fat.
- SummaryThai meals frequently feature a nutritious combination of proteins, lipids, and carbohydrates.
- Despite the fact that many Thai recipes have a healthy balance of nutrients and health-promoting components, there are some disadvantages to eating Thai food.
- Too much refined carbohydrates, such as white rice and noodles, has been related to weight gain and an increased risk of developing type 2 diabetes and other ailments, according to recent research ( 27 ).
- A number of studies have found a relationship between the intake of fried meals and an increased risk of heart disease, high blood pressure, and some types of cancer ( 28 , 29 ).
- Thai curries and soups can also contain a lot of salt, depending on the ingredients they contain ( 30 ).
- Eating an excessive amount of added sugar may result in weight gain, cavities, and other negative health consequences ( 31 ).
- Traditional Thai cuisine is relatively healthy, consisting primarily of vegetables, lean proteins, and herbs and spices that are picked fresh from the garden.
Thai meals that are high in vegetables, low in calories, and made with lean proteins, Thai herbs, and spices are considered to be healthy. Here are some nutrient-dense options to consider.
- Spring rolls are made up of fresh vegetables wrapped in rice paper. Shrimp salad with papaya, green beans, peanuts, and a fish sauce dressing: shredded papaya combined with chilies, beans, peanuts, and a fish sauce dressing
- Typical components in tom yum soup (hot and sour soup) include: shrimp, broth, lemongrass, galangal, chiles, and various herbs and spices. Stir-fried ground chicken, vegetables, herbs, and spices in a sauce
- Chicken larb Cooked fish and vegetables: This dish is frequently served with white fish that has been steamed with fragrant seasonings. Beef and broccoli: lean ground beef, broccoli, and a variety of vegetables
- Curry paste, vegetables, coconut milk, herbs, and spices are combined to make a red, green, or massaman curry. The following ingredients are included in the Pad Thai: rice noodles
- Peanut sauce
- Bean sprouts
- And a lean protein of your choosing.
Many Thai recipes are served with steamed or fried rice. Fried rice and pad Thai, in particular, are known for containing high levels of refined carbohydrates, which are often derived from white rice or noodles. If brown rice is available, use it instead of white rice to increase the nutritional value of these recipes. Brown rice has more fiber and nutrients than white rice, so use it whenever possible. Furthermore, you may add additional vegetables to the meal to enhance the volume and divide the dish into many servings.
Heavy sauces or dressings should be served on the side so that you can control how much you consume.
The following Thai foods are less nutritious and should only be consumed on an irregular basis, if at all.
- Egg rolls, cream cheese wontons, fried pumpkin, fried tofu, chicken wings, and Thai iced tea are some of the dishes on the menu.
The Thai cuisine includes some less healthful alternatives as well, such as fried appetizers and drinks that have been sweetened with additional sugars. In general, traditional Thai food is produced using nutritious ingredients that have been shown to provide a range of health advantages. Thai cuisine is well-known for adding native herbs and spices, fresh vegetables, and lean meats into its dishes, which enhances the flavor while also providing additional nutrients. Some Westernized Thai foods, on the other hand, are deep-fried, served in big servings, or include excessive amounts of added sugar and salt, among other things.
Pad Thai – Peanut Noodle Stir Fry
Greetings, Dear Reader- Who doesn’t enjoy a good bowl of peanuty Pad Thai noodles? I’m sure there are plenty of folks who don’t care for them. But I haven’t had the opportunity to meet them yet. One of my favorite plant-based foods is this noodle dish, which can be enjoyed by omnivores, vegetarians, and vegans as well as those who eat just meat. Bok choy and frozen mixed veggies are added to this variation of Pad Thai, which is high in calcium and convenient to prepare. I like to use a brown rice pasta that is high in fiber and iron, as well as my extremely adaptable and deliciousAsian Peanut Sauce.
- But, hey, there is absolutely nothing wrong with taking shortcuts in the kitchen.?
- I’m like you in that I don’t want to spend hours in the kitchen in order to provide good cuisine for my family.
- The components for the recipe are listed below.
- Step 1: Putting on the Dressing (Asian Peanut Sauce and reduced fat coconut milk) 2.
You may view a video of me cooking the meal by clicking on this link: With heartfelt greetings, xo Diana Preparation time: 5 minutesCooking time: 15 minutes Time allotted: 20 minutes Main DishCuisineAsian CuisineCourse
- Brown rice pasta (fettuccine or pad thai style) in a 14-ounce bag
- 12oz box mixed frozen veggies
- 2 cups chopped bok choy
- 1 16oz bag mixed frozen vegetables 2 1/2 cupsAsian Peanut Sauce (optional) a link to the recipe is included in the notes section below
- 3/4 cup light coconut milk
- 2 tablespoons Sriracha (more or less to taste)
- Salt to taste
- 2 tablespoons chopped peanuts Optional: chopped cilantro and bean sprouts
- The pad Thai noodles should be cooked according to the package directions in a medium-sized saucepan on the stovetop. Drain and rinse well
- A big wok or saucepan should be heated over high heat. ?cup of water and the frozen veggies should be added. 2 minutes in the microwave
- Add the chopped bok choy to the pan and cook for another 2-3 minutes over high heat, stirring often, until the veggies are crisp and tender, adding additional water if required. Reduce the heat to medium high and stir in the peanut sauce, coconut milk, and sriracha to the pan until everything is well combined. Continue stirring for another minute or more, or until the sauce is well heated. Stir in the peanut noodles until they are completely coated with the sauce. Season with salt to your liking
- If preferred, garnish with chopped peanuts, cilantro, and bean sprouts before serving.
Asian Peanut Sauce is a sauce made from peanuts. The following is the nutritional information for one serving: 400 calories, 15 g protein, 0g cholesterol, 67 mg calcium, and 5 mg iron in a serving.
Thai Food: Colorful with Excellent Health Benefits
Food experts now advise that eating a diet high in fresh fruits and vegetables is the most effective method to maintain a healthy weight and stay active. They also advise choosing items that are representative of all the hues of the rainbow. So, what’s the quickest and most convenient method to acquire your daily serving of rainbow vegetables? Of course, we’re talking about Thai cuisine! Since the dawn of time, the people of Thailand have been preparing meals using every hue of the rainbow as an ingredient.
Our chefs have a great time preparing our dishes because of the vibrant colors and diversity of veggies we use.
Highlights of the Thai Ginger colorful cuisine, as well as its health advantages
Spicy Purple Eggplant
Featuring a generous amount of Chinese eggplant stir-fried in our house-made roasted chili sauce, this dish is a client favorite. Fresh bell peppers and sweet basil are added to the dish. Finish it off with a serving of your favorite protein. Choose from a variety of meats and vegetables, including chicken, beef, pig, tofu, prawns, and a seafood combo. The following are some of the health advantages of eggplant: Vitamins, minerals, and antioxidants are plentiful in this dish. Improves the health of the cardiovascular system.
Garlic Prawns with Steamed Broccoli
This dish of sautéed prawns is served atop a bed of steamed broccoli, which is a regional specialty. We season it with a generous amount of fresh garlic, black pepper, and cilantro, among other ingredients. Choose from brown or white Jasmine rice to accompany your meal. Broccoli has a number of health advantages, including: Vitamins, minerals, and antioxidants are plentiful in this dish. It helps to maintain bone health. Obesity, heart disease, cancer, and diabetes are all at a lower risk as a result of this.
Pumpkin Curry with Prawns
This meal is a perennial favorite in the Pacific Northwest. Sweet basil and bell peppers are used to flavor the Kabocha squash (pumpkin) and prawns, which are cooked in a spicy Panang curry sauce. Choose from brown or white Jasmine rice to accompany your meal. Pumpkin has a number of health advantages, including the following: Improves the sharpness of one’s vision. Weight reduction is made easier using this supplement. It helps to lower harmful cholesterol. Reduces the likelihood of developing cancer.
Improves your mood as well as your immune system.
Is your health suffering as a result of your inability to spend enough time on yourself?
Don’t worry, Thai Gingers is on hand to assist you.
We all understand how crucial it is to eat healthfully. That’s why we make things simple. The majority of our recipes are bursting at the seams with vibrant, eye-catching, and delectable ingredients. Don’t put your health at risk just because you don’t have the necessary time.
Thai Ginger is the best choice! You will see an improvement in your health as well as a raise in your emotions! Take pleasure in Thai Ginger now!
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A hunger for Pad Thai or lemon chicken but don’t want to go outdoors or spend money to satisfy it? Listed here are 11 delectable takeout-style recipes that you can prepare in the comfort of your own home, without the need for gratuities. 1/11
Pad Thai With Prawns
Want Pad Thai or lemon chicken but don’t want to go outdoors or spend money on it? Try ordering it online. Listed here are 11 delectable takeout-style recipes that you can create in the comfort of your own home, without the need for gratuities. 1/11
Sweet Potato Curry With Paneer
This meal, which is filled with antioxidant-rich veggies, is a light, colorful curry that is quick and simple to put together. Specially sweet potatoes, which have higher levels of betacarotene and vitamin C than any other vegetable and a higher concentration of vitamin E than any other fruit or vegetable. Serve with naan bread on the side. The recipe may be found by clicking here. 3/11
Chicken Satay Stir-Fry
This stir-fry in the Indonesian style is a colorful combination of crisp veggies and delicate chicken pieces. Serve with pita bread, either white or wholemeal, that has been toasted. The recipe may be found by clicking here. 4/11
Red Thai Curry With Tofu
This fantastic-tasting, medium-hot curry is created using tofu, which is a very healthy and low-fat food that absorbs the aromatic flavor of the spice paste and lends a creamy texture to the dish. The recipe may be found by clicking here. 5/11
Lemon Chicken With Broccoli
A family favorite, this dish combines delicious chicken strips with a spicy, hot and sour sauce for a mouthwatering combination. Whole cashew nuts provide a pleasant crunch to this dish. The recipe may be found by clicking here. 6/11
Pork Korma With Potatoes and Spinach
Ground almonds and yogurt thicken this minced beef dish, which is rich and creamy while being less decadent than typical Indian korma curries, which are heavy on the cream and ghee and heavy on the spices (clarified butter). Make sure to serve with hot chappati or naan to lap up the delicious, fragrant sauce. The recipe may be found by clicking here. 7/11
Mexican Bean Burritos
This bean and veggie combo, which has a spicy touch to it, is a fantastic vegetarian snack. It’s a satisfying supper for the whole family when you combine it with crisp lettuce, grated cheese, and creamy yogurt in tortilla wraps. The recipe may be found by clicking here. 8/11
Chipotle cakes, which are spicy chickpea cakes, are a popular street snack in the Middle East. They are served in pita bread pockets with a colorful crunchy salad and are both nutritious and entertaining to eat. The recipe may be found by clicking here. 9/11
Chicken and Spinach Calzone
Calzone is an Italian pizza pocket that is made by wrapping a filling in pizza dough and baking it. Ricotta cheese, spinach, and capsicums are combined with pre-cooked roast chicken to make this dish’s flavorful filling. Serve with a serving of mixed greens. The recipe may be found by clicking here. 10/11
Greek Lamb Koftas
Warm pita bread pockets stuffed with pan-fried lamb meatballs, crisp cucumber, and a verdant salad are the ideal accompaniment to this dish.
With cherry tomatoes, you may add some freshness and acidity to your dish. The recipe may be found by clicking here. 11/11
Prawn and Spinach Biryani
This fragrantly flavored pilaf-style meal requires no more work than ordering takeout, yet it is far lower in fat than the takeout alternative of the same recipe. The recipe may be found by clicking here. This article was originally published on February 04, 2014.
Antioxidants: Health benefits and nutritional information
We feature goods that we believe will be of interest to our readers. If you make a purchase after clicking on one of the links on this page, we may receive a small commission. Here’s how we went about it. When exposed to environmental or other stresses, our bodies develop free radicals, which are unstable molecules that can cause cell damage. Antioxidants are compounds that help prevent or reduce cell damage caused by free radicals. They are referred to as “free-radical scavengers” in some circles.
- It is believed that certain plant-based diets are particularly high in antioxidants.
- Endogenous antioxidants are antioxidants produced by the body and are found in a variety of foods.
- When cells consume food and respond to the environment, free radicals are created.
- It is possible to experience oxidative stress if the body’s ability to handle and eliminate free radicals is impaired.
- Reactive oxygen species (ROS) are another term for free radicals (ROS).
- Oxidative stress has been related to a variety of ailments, including heart disease, cancer, arthritis, stroke, respiratory disorders, immunological insufficiency, emphysema, Parkinson’s disease, and various inflammatory or ischemic conditions, among others.
- Antioxidants can protect cells from the cell damage caused by free radicals, which is referred to as oxidative stress.
- The following factors contribute to mitochondrial dysfunction: excessive exercise
- Tissue trauma caused by inflammation and injury
- Ischemia and reperfusion damage
- The consumption of certain foods, particularly refined and processed foods, trans fats, artificial sweeteners, and certain dyes and additives
- Environmental pollution
- Exposure to chemicals such as pesticides and drugs, including chemotherapy
- Industrial solvents
Cell damage can occur as a result of such actions and exposures. As a result, it is possible that:
- Cell damage can come from such actions and exposures. As a result, one or more of the following outcomes may occur.
All of these factors can contribute to oxidative stress. oxidative stress has been related to a variety of diseases such as cancer, atherosclerosis, and eyesight impairment. These and perhaps additional disorders are considered to be caused by free radicals, which alter the structure of cells. It is considered that increasing one’s consumption of antioxidants will lower these risks. Several studies have found that antioxidants serve a variety of functions, including radical scavenging, hydrogen and electron donation, peroxide decomposition, singlet oxygen quenching, enzyme inhibition, synergistic effects, and metal chelating agents.
The evidence for a larger consumption of certain antioxidants reducing the risk of illness, on the other hand, is weak overall, according to the experts.
The number of compounds that can serve as antioxidants is considered to be in the hundreds, if not thousands, according to some estimates.
The term “antioxidant” does not refer to a specific chemical, but rather to the ability of a variety of compounds to protect against damage. Examples of antioxidants that are obtained from sources other than the body include as follows:
- Vitamin A, vitamin C, vitamin E, beta-carotene, lycopene, lutein, selenium, manganese, and zeaxanthin are all present.
Phytonutrients and antioxidants such as flavonoids and flavones, as well as catechins, polyphenols, and phytoestrogens, are all present in plant-based diets and are classified as phytonutrients. Each antioxidant performs a distinct role and cannot be substituted with another in the same situation. Having a diversified diet is therefore quite beneficial in this situation. Antioxidants are found in abundance in plant-based meals, particularly fruits and vegetables, which are the finest sources.
- Try to incorporate the following foods into your diet to gain certain particular antioxidants: Dairy products, eggs, and liver are good sources of vitamin A.
- Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables are all good sources of vitamin E.
- Lycopene is found in pink and red fruits and vegetables, such as tomatoes and watermelon, as well as in red wine.
- Selenium may be found in whole grains such as rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and lentils.
- Eggplants, legumes such as black beans or kidney beans, green and black teas, red grapes, dark chocolate, pomegranates, and goji berries are some of the foods that are high in antioxidants.
Antioxidant-rich foods like Goji berries and a variety of other foods are available for purchase on the internet. Foods with deep, brilliant hues are frequently the ones that have the highest concentrations of antioxidants. The foods listed below are excellent sources of antioxidants. To learn more about their health advantages and nutritional facts, please click on the following links:
Effect of cooking
It is possible to raise or reduce the antioxidant content of specific foods by cooking them. Lycopene is an antioxidant that contributes to the deep red color of tomato fruits and vegetables. Increasing the availability of lycopene by heating tomatoes is beneficial (easier for our bodies to process and use). However, studies have found that when cooked, cauliflower, peas, and zucchini lose a significant amount of their antioxidant potential. Remember that consuming a range of antioxidant-rich foods, both cooked and raw, is the most essential thing you can do for your health.
Because of the antioxidants included in green tea, it is believed that drinking a cup or two each day can bring health advantages.
- Include a piece of fruit or a vegetable with every meal and snack you have
- Consume a cup of green or matcha tea on a daily basis. Take a look at the different colors on your plate. If the majority of your food is brown or beige in color, the antioxidant levels are likely to be low. Include foods that are brightly colored, such as askale, beets, and berries. To enhance the flavor and antioxidant content of your meals, add spices such as turmeric, cumin, oregano, ginger, clove, and cinnamon. Snack on nuts and seeds, particularly Brazil nuts and sunflower seeds, as well as dried fruit, but make sure to pick varieties that do not include added sugar or salt.
Alternatively, try these nutritious and delectable dishes created by licensed dietitians:
- Cherry-almond smoothie
- Roasted carrots with spicy cinnamon-ginger dressing
- Tossed red quinoa salad with an orange-beet balsamic vinaigrette
- Roast beet and red quinoa salad
- Smoothie made with carrot cake for energy
- Superfood soup made with chickpeas, kale, and cashews
- Thai lettuce wraps with a spicy kick
- Cure-all juice, as the name suggests.
Although there is no specific recommended daily allowance (RDA) for antioxidants, a high consumption of fresh plant-based products is generally believed to be beneficial to one’s health. It’s important to remember that, while studies have linked the consumption of fruits and vegetables with improved general health, it’s not obvious how much of this is attributable to the antioxidant activity of these foods. In addition, caution should be exercised when using supplements. It is recommended that people avoid using excessive amounts of antioxidant supplements, as recommended by the National Institutes of Health (NIH).
Prostate cancer has been connected to a high dose of vitamin E, and the usage of some antioxidant supplements has been associated to an increased risk of tumor growth in some studies.
Before utilizing any of these items, it is critical to consult with a healthcare professional first.
People who are at risk of age-related macular degeneration may find some benefit from taking supplements, but it is critical to obtain medical guidance before beginning any supplement regimen, including which supplements to take.
Despite the fact that free radicals have been related to a variety of ailments such as heart disease, cancer, and eyesight loss, it does not follow that increasing one’s intake of antioxidants can prevent these illnesses from occurring. Antioxidants derived from synthetic sources may raise the chance of developing certain health conditions. A healthy diet rich in antioxidants is thus recommended as a natural source of protection against the harmful effects of free radicals. Fruit and vegetable consumption has been related to a decreased incidence of chronic illnesses, and antioxidants may play a role in this association.
In addition, anyone thinking about taking antioxidant supplements should consult with their doctor first before doing so.