Thai cuisine has a reputation for being esoteric and best outsourced at Deliveroo, but it doesn’t need to make your noodle. “It’s very easy to cook,” says Saiphin Moore, founder of Rosa’s Thai Café. “It’s about balancing the flavors of sweet, salty, spicy and sour. Restock your closet with these essentials and you can feast on homemade fitness fuel that delivers flavor and health benefits wokful.
Much more than just a serving of performance-enhancing carbohydrates, rice noodles also have a significant mineral payload. They contain selenium, a compound that works to fight oxidative stress associated with mental decline and even Alzheimer’s disease.
While it’s best known for boosting your immunity, vitamin C is also essential for maintaining muscle mass as you age. The juice of one lime provides one-fifth of your RDA, helping you maintain your hard-earned muscles through your 40s and beyond.
This sugar undergoes minimal processing, so it retains its heart-healthy antioxidants. Unlike white sugar, it contains a prebiotic fiber called inulin, which allows you to fuel your muscles without losing energy.
Proof that good things come in small packages, these compact vegetables are packed with vitamins B1, B2 and B3. Most importantly, B2 – riboflavin – has been linked to a powerful boost to your immune system, helping to maintain your health all year round.
The round-bottom wok is a staple in Thai cooking, but a flattened base works best for many gas and electric stoves. “We use high heat for cooking, so if you’re not comfortable stirring constantly to make sure it doesn’t burn, a non-stick wok is your best friend,” says Moore. Traditional chefs swear by carbon steel woks, but they do require seasoning to create a protective non-stick coating. Whichever type you choose, invest in a shovel-shaped silicone spatula to maneuver ingredients while keeping your wok scratch-free.
For soups and curries, use a saucepan with lips for pouring. Finally, pasta is the heart of Thai cuisine, so invest in a pestle and mortar. “Choose a heavy granite,” says Moore.
In Thailand, people only use chopsticks for stand-alone noodle dishes. Otherwise, they eat with a spoon in the right hand and a fork in the left. The spoon is the main tool; the fork
is used only for handling food. Knives are not necessary, as the food is served in bite-size pieces. With sticky rice, your fingers are used to scoop up foods and sauces – but don’t worry if there’s a limit to your need for authenticity.
Exchange the shop
Want to avoid white rice starch which gives you blood sugar? Endure it with these alternatives.
In addition to fiber, it is a source of manganese, which improves brain power.
Nutritious black rice contains dozens of antioxidants, such as anthocyanins, which help reduce inflammation.
Fill up on protein and amino acids, especially phenylalanine, which improves mood.
Recipe: Feed Your Brain Pad Thai
• Rice noodles, 300g
• Tamarind paste
• Shallots, 3, chopped
• Palm sugar, 2 tablespoons
• Fish sauce, 1 tbsp
• eggs, 4, beaten
• Shrimps, 8-10
• Turnip, 2 tbsp, dried
• Bean sprouts, two handfuls
• Chilli powder
Mix three tablespoons of paste with six lukewarm water. Brown the shallots in a wok. Add the diluted paste, sugar and fish sauce. Cook for one minute, then set aside. Scramble the eggs. Add the pre-soaked noodles and fry until tender. Throw in the shrimp and turnip. Add the sauce, bean sprouts and chili powder. For more authenticity, garnish with spring onions and peanuts. Fry for two minutes and serve.
Recipe: Power Source Green Papaya Salad
• Palm sugar, 1½ tbsp
• Red peppers, 5
• Garlic cloves, 5
• Green beans, 2
• Cherry tomatoes, 4
• Lime juice, 2 tablespoons
• Fish sauce, 2 tablespoons
• Green papaya, ½
• One carrot, grated
• Dried shrimp, 2 tbsp
• Peanuts, 2 tablespoons
Grind the peppers and garlic together using a pestle and mortar. Add the palm sugar, beans and tomatoes. Crush lightly, then squeeze the lime juice and fish sauce. Pound again; add green papaya and carrot. Crush and mix to combine. The taste should be a balance between sweet and salty, with a tangy, sour and spicy flavor. Pour the salad into a bowl and sprinkle with dried shrimp and roasted peanuts.
Recipe: Stacked Tom Yum Noodle Soup
• Lime juice, 3 tablespoons
• Vegetable broth, 400 ml
• Coconut milk, 200 ml
• Galangal, 3 slices
• Lemongrass stalk
• Small red peppers, 2
• Coriander stalks, 4
• Mushrooms, 100g
• Tofu, 120g, firm
• Chili paste, 1 tbsp
• Cherry tomatoes, 3
Half fill a saucepan with water and bring to a boil. In another, boil the broth and coconut milk. Add the galangal, lemongrass, peppers and cilantro stems. Cook for 10 minutes. Add mushrooms, tofu, chili paste and lime juice; for more flavor, add soy sauce and sugar to taste. Cook for one minute, then add the tomatoes. Simmer while the noodles cook in the other pan. Mix in bowls and garnish with cilantro leaves.
Recipe: Immune defense green curry
• Eggplant peas, 130g
• Green curry paste, 2 tbsp
• Coconut milk, 750 ml
• Palm sugar, 1 teaspoon
• Fish sauce, 2 tablespoons
• Kafir lime leaves, 3
• Chicken, 500g
• Basil leaves, 20g
• Red peppers, 2
Heat the oil in a saucepan and add the curry paste. Sauté for 10 seconds. Reduce the heat to medium and add half the coconut milk. Cook for two minutes. Add the rest of the milk, palm sugar, fish sauce and salt.
Stir in the lime leaves, ground chicken and eggplant with peas. Cook for seven minutes. Pour into bowls, garnish with chillies and basil leaves. Serve with precooked rice.