Home - Welcome to Healthy Thai Food

Healthy foods don't have to always taste like straw or rabbit food. And they don't even have to be shakes or liquid. They can be solid-full flavored like Thai food. If you're the one who's familiar with Thai people and Thai eating culture, you'd nod along as I'm saying that Thai people can eat all day "non-stop"..seriously "all day" and they hardly get fat.! How can it be true? Yes, there's one main reason behind it.



"Thai food is very healthy and it's a natural diet food" is the answer. First of all, all Thai food contain very balanced nutrition. There's no such thing as throwing a 200g of meat on BBQ then eat with chips or small portion of salad and let just 1 person to eat it.

Surprisingly, with the 200g of meat, Thai people can make a very yummy Thai dish with at least 3-5 different ingredients and make that dish to be perfectly enough for 3 people! And each person will consumes even less than 350 Cal.!! Can you see the idea of the diet now? To loose weight or to eat healthy, you don't have to torturing yourself by eating something that tastes like cardboard. But you need to mix more variety ingredients, more liquid and fiber plus more useful herbs that help scavenging fat, cholesterol and free radicals in your diets. Good news is all ingredients that I've just mentioned are already contained in the ordinary Thai dishes. So why don't we follow these pre-made healthy & diet-recipes that have been proved by more than 60 millions people.

Someone who've been to your local Thai Restaurant must have already known some of Thai dishes. However the menus that you have seen at most of the Thai restaurants contain much less than the entire range of Thai food they have in Thailand.

For this reason, I'd like to introduce you the healthy hard-to-find Thai foods for you to experience something new. And You'd be surprised how many more Thai foods that you've never seen or eaten before. You'd be even much more surprised once you made those foods yourself and realize how delicious they are (just follow my method step by step, you'll never miss it because I've made easy by putting pictures along with the recipes of every single dishes..! :D) But don't forget that it's you who made it. So it's your job and your talent.!


What I've made it easier for you is that I've use the ingredients that you can find them easier from your local supermarkets. So there won't be such things as making a red chilli paste from scrash or having to buy 10 different type of Asian Veggies (Why do we have to do that when we can get the frozen mixed Asian veggies one from super markets (don't worry I've done a research for you already that the nutrients that you get from the frozen & the fresh ones are the same..!)

In conclusion, this blog will focus on Healthy Thai foods (healthy Thai food with authentic taste) and some will be diet Thai foods (low calories or vegetarian yummy Thai foods that also come with authentic Thai taste - Not straws taste, I promise!! )

Alright, before we start our journey with our Healthy Thai food. I've got 3 things to tell you:

1. Thai people normally have their dinner at 5 - 6 pm. (Very interesting point, isn't it?) They hardly get fat because they have around 6 hours before bed time to burn most of the calorie.
2. They always have their meals with rice or brown rice (source of fiber-help capturing fat and eliminate it from your body)
3. Kilojoules and Calories counted on the recipes are based on per serving (per person)

Are you ready?.. Let's roll!! You'll realize very soon that the heaven foods are even existing on the Earth.! Enjoy cooking :D

Y-Metal

Nutrition Facts

Nutrition Facts of Main Thai Foods Ingredients & Herbs

Rice With high nutrients, rice is a good source of insoluble fiber, which is also found in whole wheat, brand and nuts. Insoluble fiber reduces the risk of bowel disorders and fights constipation. Among other nutrients, rice is rich in carbohydrates, the main sources of energy, low in fat, contains some protein and plenty of B vitamins.

Rice is a complex carbohydrate, which means that it contains starch and fiber.
Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient.

Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamine and niacin. An average portion of rice (50g) provide about 11% of the abut estimated average daily requirement of protein. On portion also has only 245 kcal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contain only a trace of fat and no cholesterol. Rice is also gluten free, so suitable for coeliacs, and it is easily digested, and therefore a wonderful food for the very young and elderly.

Basil Basil is an excellent source of a variety of key nutrients, particularly vitamin C, calcium, vitamin A and phosphorus. Furthermore, basil is a useful source of magnesium, potassium and iron. Basil helps relieve bloat, excessive gas and helps lower severity of cold. Scientists have found that smell of blunt basils can be used for sensual purpose.

Basil is a particularly good source of vitamin A, which is a key nutrient for strong eyesight, plus healthy skin and hair. Basil contains high concentrations of carotenoids such as beta carotene, and these substances are converted to vitamin A in the body. Beta carotene offers even stronger benefits than vitamin A alone, and it is known to be a powerful antioxidant.
The importance of antioxidants revolves around their ability to help prevent the cell damage that occurs from free radicals in the body. Free radicals are a natural presence in the body, however, if they get out of control they are thought to cause cell damage that can lead to cancer. Some researchers now claim that the damage done by these free radicals can be reduced or prevented by eating a diet that is rich in antioxidant vitamins such as beta carotene.

Chilli

Red chilis contain high amounts of vitamin C and carotene ("provitamin A"). Yellow and especially green chilis (which are essentially unripe fruit) contain a considerably lower amount of both substances. In addition, peppers are a good source of most B vitamins, and vitamin B6 in particular. They are very high in potassium and high in magnesium and iron. Their high vitamin C content can also substantially increase the uptake of non-heme iron from other ingredients in a meal, such as beans and grains.

Chilli can lower cancerous cell in human body without destroying good human cells. Chilli can also be used for detoxification and diet purpose as it has cleansing effect that help eliminate fat and toxin from human body. Besides the cleansing effect, chilli can help increasing blood metabolism therefore the food digestion will be improved and fat deposit will be reduced.

Garlic

Garlic is a plant food have long been known for its therapeutic benefit. Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the common cold and flu to the Plague! It has been used extensively in herbal medicine Raw garlic is used by some to treat the symptoms of acne and there is some evidence that it can assist in managing high cholesterol levels. It can even be effective as a natural mosquito repellent. As Garlic has so many benefits to our body. I'd like to explain the benefit in point forms:

1. prevention of heart disease. Reduction of blood vessel blockages, reduce sticking bits of blood is 58%, lower cholesterol, reduce Atrkliesaards, lower blood pressure, increase blood flow.
2. prevents cancer.
3. strengthen immunity. The study found that Products of garlic that produced by Japanese scientist called "aged garlic" helps increase human's immunes and viruses, bacteria
4. Other garlic usages are treating in respiratory disease, heavy metals intoxication, ear inflammation, high blood sugar, stress relieve, alcoholic intoxication, garlic also help relieving diarrhea. It can create a strong independent anti Anumol (major antioxidant) that is highly beneficial to the vascular disease (arterial disease) and disease deteriorated. (degenerative tissue condition) (degenerative tissue condition).



Lemon Grass

Lemon grass is a popular herb that use in variety Thai dishes as it has an aromatic citrus flavor with a trace of ginger. Few people know that its other popular name is citronella - the common scent you usually find in candles, perfumes and soaps.

Studies have shown that the lemon grass has antibacterial and antifungal properties. Mixed with pepper and put in boiling water, it's a home therapy for menstrual troubles, dizziness and nausea. Thai people also use lemon grass scent to relieve the symptom of motion sickness.


The Lemon grass is also one of the best cleanser that helps to detoxify the Liver, pancreas, kidney, bladder and the digestive tract. It reduces uric acid, cholesterol, excess fats and other toxins in the body while stimulating digestion, blood circulation, and lactation; it also alleviates indigestion and gastroenteritis.

It is said that lemongrass also helps improve the skin by reducing acne and pimples and acts as a muscle and tissue toner. Also, it can reduce blood pressure. Just make a concoction by boiling some lemon grass leafs, let it cool for a while and drink the liquid or for cosmetic purpose, you can wet a cotton with the same cool lemongrass liquid and pat on skin to heal pimple, tone and refresh skin.


Fish sauce

Fish sauces are high in Iodine, Calcium and Iron. As Fish Sauce is rich in iodine and other substances that benefit the thyroid gland, Fish sauce can helps balancing Thyroid function very well.

You may add fish sauce to any dishes instead of salt. Fish sauce possess the similar salty taste as salt but contains such vitamins and nutrients that salt doesn't have such as Vitamin A and D.

Also, fish sauce can be used in diet foods as it's rich in protein, minerals and mostly it's 99.9% fat free. It's said that if you eat food that contain fish sauce 3 times a day, you will not need a tablet of multivitamin!


Coconut Milk / Coconut Cream

Coconut milk is not the juice from the inside of a young coconut. That liquid is Coconut water or Coconut juice. Coconut milk is made by scraping out the meat, adding some water, mix coconut meat and water together then squeeze the thick, white coconut cream off from the mixture. The thick, white and creamy liquid is the part that called "Coconut cream" Coconut is a “functional food,” and defined as a food that provides a health benefit over and beyond the basic nutrients. It contains lauric acid, a nutrient food that found in mother’s milk. It has lots of vitamins, potassium and chloride so; it can prove a beneficial drink for sports person as they lost many nutrients in the form of sweat. The milk is rich in electrolytes that help you to stay hydrated. It destroys the lipid membrane of such enveloped viruses as HIV.

Coconut milk is also a source of Estrogen hormones. This hormone helps hormonal imbalanced sufferers and improving skin condition. Asian people who intake a lot of curries that made from coconut milk are known that having smooth skin and very low of acne problems.

Benefits of Thai Curry Pastes

The most popular Thai Curry Pastes are Green(hottest), Red(medium hot), Yellow (mildest), Masaman(with peanut sauce) and Panang(sweet red curry paste). The principle ingredients of all curry paste (or chilli paste) are similar. They use red chilli to make red curry paste and add some turmeric in yellow curry paste to make it yellow. Any curry pastes are very beneficial for your health as they contains so much useful herbs that are high in anti-oxidants and vitamins. It's said that just eating curry paste once a week can lower the risk of cancer for 50%. It's very true though if you have a look at below of what contains in a basic curry pastes;

1. Chilli - One of the best antioxidant. High in Vitamin C, Great detoxifier & Vitamin A replacement for smokers.

2. Garlic - Wipe out Cholesterol. Garlic promotes the well-being of the heart and immune systems with antioxidant

3. Lemon Grass - detoxify the Liver, pancreas, kidney, bladder and the digestive tract. Antibacterial and antifungal properties.

4. Shallot - lower risk of intestinal damage as well as helping to process and eliminate alcohol from body.. Shallots also contain saponins which have been shown to inhibit and kill cancerous cells in the body.

5. Galangal - Galangal has anti-inflammatory and anti-oxidant activities. It lowers risk of cancer and lowers lipids in body.

6. Pepper - stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn. Helps relieves heart burn. Peppers has antioxidant and antibacterial effects that improves health of the digestive tract.

Diet Tips

Y-Metal Style Diet Tips

1. Replace Full cream coconut milk with light coconut milk, low fat milk or even skim milk if you want an extremely light curry. To get a coconut smell if you use milk instead of coconut milk, put about 5-6 drops of coconut scent in your curry to enhance the authentic taste.

2. Brown Rice makes you feel satisfactorily full faster than Jasmine Rice. You can mix 50/50 brown Rice and Jasmine rice together and cook. Remember to cook brown rice first until the brown rice in half cook then add Jasmine rice after. With this method, both type of rice will be equally soft.

3. Use Splenda instead of sugar. Sometimes if you want to lower your sugar intake. You can use Splenda at the same place where you use Sugar. It tastes exactly the same as sugar but its calories is 98% lower than sugar. For me, I replace sugar with Splenda about 2-3 times a week in my dishes as I don't want to go overboard with sweetener too much. However Splenda is still the best choice for Diabetes.

4. Clear soup is rock. Every meal should consist of at least 1 clear soup. It could be soup with any veggies, grass noodle or tofu. It helps fill you up and will distract you from eating just meat.

5. Every meal must contain veggies..! Veggies could be side dishes or mixed with the main meal. It should take up to30% of the whole potion. Veggies contain fibre which will help capturing fat and eliminate from your body. Fibre also help digestion function and lower fat deposit in body.

6. Use extra light olive oil to cook foods.

7. Rice noodles contain less calories than egg noodles (yellow noodles) and grass noodle (clear noodle or vermicelli ) contains the least calories than others.

8. Try not to eat dinner after 7pm

9. Eat slowly and enjoy every single bit of your foods.

10. Serve foods in small plate with a lot of veggies. Big plate make your proper food potion look like you don't have enough food.

About me

Hi, I'm Y-metal.

I'm a 100% Thai who's been around the world for more than half of my life. I was a flight attendent. I worked on a cruiseship. I studied abroad. Now I'm living in Down under-Australia working at one of the most well known department store as a cosmetic counter manager.

During my adventure periods, I've eaten a lot of Thai food at so many Thai restaurants around the world. I've got bored of them!! as I've always found very basic menus they ALL have in common.

I had an idea to create this blog when I was in Thailand having a yummy Thai foods, looking at skinny Thai girls walking passed by & eating pork stick at the same time. I thought to myself "this is a very familiar picture I usually saw in Thailand. People eat all the time but they aren't really fat or having high cholesterol problem! (or at least the % of fat problem is much smaller than the other area in the world)

To be honest I've already known the answer and I know that a lot of people out there in the world still don't know why..(and still struggling with the rabbit food intake as they thought that it's the only healthy food!) No! life is not that hard. Food is one of the not many factors that can trigger "Dopamine - Happy hormone in brain" to release. So food is important!! and the taste of food is even more important (it makes you happy, once you're happy, you'll be energetic, once you're energetic, you muscles tend to be alert and function better!) . Why don't we eat smartly by eating variety, tasty with proper potion of food.

So, here I am, I'm making my blog telling the world about the secret of being happy, healthy through the series of "Healthy Thai Food" blog.

You'll know that It's all about balance in Foods and Nutrition. Not the straw taste that makes food healthy!!

Fry - Thai Food

Thai favorite food - Fried Chicken with pepper & Garlic

(Serve 2)
(303 cal. per serve without rice & 418 Cal. with 100g of steam rice.)

This's one of my most fav. Thai food. It's so easy, healthy and delicious. Don't know why it's so hard to find at most of overseas' Thai restaurants.! The diet tip for this meal are heaps of minced garlic, lean chicken, white pepper and olive oil - garlic has quality of cleaning excessive fat from your body and increases immune and metabolism. You'll feel more energetic which will lead to calories burning. After the calories' burning and fat cleanse. What would have left in your body to create fat? Nothing.! Alright Are you ready to cook this yummy dish? Here we go..3..2..1..action..!

Ingredients:
1. (2 tablespoons of the following)Soy sauce, Oyster sauce and Fish sauce
2. 150 g of Stirfry chicken
3. a bunch of coriander (side dish)
4. 2 tomatos (optional - side dish)
5. White pepper 1 teaspoon
6. Extra light olive oil
7. 1 of heaps table spoon of minced garlic

1.



This 2 pics are the ingredients we need, minced garlics(get the already minced one in a jar to save your time!), fish sauce (whatever brand will do), oyster sauce, soy sauce (Thai, Japanese.. whatever!) and white pepper (this one gotta be white pepper only, not black) For the chicken, just get the strip or stir fry from your supermarkets. (The picture shows about 200 g.)Dont forget a bunch of coriander.

2.



Put 2 table spoons of every sauces, 1 heaps table spoon of minced garlic on chicken, and sprinkle pepper heavily on top. Mix well and leave for 10 mins.

3.

After 10 mins, fry on med-high heat.(make sure that the chicken doesn't burn before inside's cooked) Try not to stir the meat around as the marination will come off from the meat. let it cook at the bottom first then flip over gently. Should take about 4-5 mins to cook both side.

4.

When it's Done! Put on your fav plate. Side dishes with coriander and slided tomatos. With this recipe, you dont even need to eat it with any sauce. just sprinkle some white pepper on top. It's already full-flavoured..! Dont forget some steamed rice to eat with!! Umm.m..m It's just great, is't it? :D