For millions of Thailand denizens, the day doesn’t start until they have slurped up their noodle soup from open-air stalls to take a bite out of the chill in the early morning air. Here in Canada you may find this delightful soup more to your liking for lunch or dinner. To turn up the heat, the Thai will often stir in some guise of fiery paste or sauce such as the recipes that follow. And always make sure to stuff each bowl with a generous amount of lively herbs.
6 oz (170 g) rice or soba noodles
2 tsp (10 mL) peanut or grapeseed oil
1/2 lb (225 g) lean ground chicken or turkey
2 shallots, chopped
2 garlic cloves, minced
1 in (2.5 cm) piece galangal or ginger, minced
5 cups (1.25 L) sodium-reduced chicken broth
1 Tbsp (15 mL) fish sauce
1/4 tsp (1 mL) freshly ground white or black pepper
2 large free-range eggs, lightly beaten
2 cups (500 mL) bean sprouts
2 Tbsp (30 mL) chopped Chinese chives (optional)
Any combination of fresh cilantro, mint, Thai basil, and pea shoots
1 lime, sliced into segments
In large saucepan, prepare noodles according to package directions. Drain noodles, rinse with cold water, and set aside.
Return pot to stovetop and heat oil over medium heat. Add meat, shallots, garlic, and ginger or galangal to pot; cook until meat is no longer pink, about 5 minutes. Pour in broth, 1 cup (250 mL) water, fish sauce, and pepper; simmer for 5 minutes. Add eggs and continually stir until they solidify. Stir in bean sprouts, chives, and noodles.
Each serving contains: 333 calories; 25 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 44 g total carbohydrates (3 g sugars, 2 g fibre); 592 mg sodium
4 Thai or serrano chili peppers, minced
2 garlic cloves, minced
1/8 tsp (0.5 mL) salt
Juice of 1/2 lime
Using mortar and pestle, pound together chilies, garlic, and salt to form paste. You can also try this in a spice grinder. Stir in lime juice.
6 Thai or serrano chili peppers
1/2 cup (125 mL) fish sauce
Mince chili peppers (preferably wearing gloves) and transfer along with seeds to glass container. Add fish sauce, cover, and store in refrigerator for up to 1 month.
We often suggest organic, free-range chicken breast as a good source of lean protein after a workout. Why not switch it up a bit with turkey in this Morning Market Noodle Soup? A 100 gram serving of cooked turkey breast meat contains a mere 135 calories and 1 gram of total fat but a whopping 30 grams of muscle-building protein. Turkey also contains high levels of B vitamins, which are important for releasing energy in the body, keeping red blood cells healthy, and building and repairing body tissues—a necessity after a sweat-inducing workout.
source: "Stir-Up Delicious Thai Food", alive #364, February 2013
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.