Tag Archives: garlic

Healthy foods which may help reduce your blood pressure…

lady holding veggies

Controlling your blood pressure is one of the most important things if not the most important thing you can do to improve your health and increase your lifespan. Of course, most of us now know there are alternatives to popping pills: Many foods can lower blood pressure naturally. Rather than cutting things out, science shows that you can really benefit from adding these foods to your diet.

These are all healthy foods that can be part of your diet. But whether any one food can lower your blood pressure isn’t entirely clear and will likely depend on a host of variables including your current blood pressure, your genes, how much of the food you consume and how often, and other components in your diet and exercise.

Of course, never ever stop taking any prescribed medication for your Blood pressure without your doctors say so. Always discuss your diet plans with your doctor if you are on medication and also if he is prescribing medication and you have not yet started taking it then discuss it with him..Show him that you have done your research and what you plan to do to help and he should be receptive to this and monitor your Blood pressure for a period of time to see if what you are proposing lowers it…Always ask, more and more medical practitioners are looking at natural methods of treating some conditions.

Work with your doctor.

A healthy diet and adding certain foods to that diet may help further reduce your blood pressure.

You probably already know that a diet rich in foods containing potassium, calcium and magnesium may help prevent or help normalise high blood pressure. But are there specific foods?

Salt has always been thought to be a major player in reducing blood pressure ..however, new schools of thoughts and current research into salt are raising doubts about this.

Myself I live in hot, humid climes and I need to keep my salt intake up..not in excess but not to cut it out as much as I can….my blood pressure has reduced since living here. I will admit it is lifestyle, diet and exercise which has all contributed to that. Nothing in isolation. While I am on the subject of salt in the diet this is a good  article about salt and the diet    

It doesn’t advocate cutting out salt completely or diving into the salt pot…Moderation not abstinence is what it is saying…

Below are some foods which if incorporated into your diet and some or most you may already be eating can help lower your blood pressure.

Leafy greens, which are high in potassium, include Romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard and broccoli.

Curly Kale

But PLEASE DON’T discount frozen vegetables as they contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.

Beetroot.

Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Current research also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.

Red Beetroot with leaves and one cut beet

For a 2013 study in Nutrition Journal, Australian researchers looked at the effects of beet juice on blood pressure among healthy men and women.. Participants drank either beet plus apple juice or plain apple juice and then had their blood pressure monitored over 24 hours. The results: The researchers observed a reduction in systolic blood pressure six hours after participants drank beet juice, especially among men. Beets naturally contain nitrates, which ease blood pressure

Servo, M., Lara, J., Ogbonmwan, I., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips.

Be careful when handling beets the juice can stain your hands and clothes and also colour your urine…

Oatmeal

Fits the bill for a high-fibre, low-fat way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.

cereal-805436_1920

Overnight oats are a popular breakfast option. To make them, soak a cup of rolled oats and a cup of nut milk or milk of your choice in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.

Bananas

Eating foods that are rich in potassium is in my book better than taking supplements.

Bananas

Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.

Love bananas? Then look no further for some delicious health tips and recipes all tried and tested by Moi

Fruity Fridays… The Banana

Salmon, mackerel, and fish with omega-3

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.

salmon

This recipe for Salmon trout cooked my way is one of my favourites..easy to do and very tasty https://blondieaka.wordpress.com/2015/03/20/i-cook-with-wine-sometimes-i-even-add-it-to-the-food-w-c-fields/

The only warning I would give on this is to make sure that fish is from a sustainable source and not farmed.

 Seeds

Unsalted seeds are high in potassium, magnesium, and other minerals which are known to reduce blood pressure. Enjoy a cup of sunflower, pumpkin, or squash seeds as a snack between meals…. a nice healthy snack.

seeds-1827033_1920

Chillies

For those who know me can just imagine the smile on my face …I love chilli and for anyone with high blood pressure, chilli peppers might be just what the doctor ordered, according to a study reported in the August issue of Cell Metabolism, a Cell Press publication. While the active ingredient that gives the peppers their heat – a compound that is known as capsaicin might set your mouth on fire, it also leads blood vessels to relax, the research in hypertensive rats shows.

cooking-2409015_1920

For those who can’t tolerate spicy foods, there might be some hope for there is the existence of mild Japanese peppers, which contains a compound called capsaicinoid that is closely related to capsaicin limited studies shows that these capsaicinoids produce effects similar to capsaicin.

 Garlic

Garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.

garlic-618400_1920

 Dark chocolate

Eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 gms per day of dark chocolate may be associated with a lower risk of CVD.

woman-674977_1920

Dark chocolate contains more than 60 per cent cocoa solids and has less sugar than regular chocolate.  So you can enjoy your chocolate without feeling guilty it is healthy…

 Olive oil

Olive oil is an example of healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.

food-2288443_1920 (1)

Virgin Coconut Oil

new study looking at Virgin Coconut Oil and Hypertension was just published in Malaysia in the journal Evidence-Based Complementary and Alternative Medicine. The study compared a diet of “five times heated palm oil” with Virgin Coconut Oil, and a control group.

coconut-oil-2421885_1920

For that special person…

How to make your own Coconut oil…How it is made traditionally here in Thailand…

https://blondieaka.wordpress.com/2017/03/24/how-to-make-your-own-coconut-oil/

Pomegranates

Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.

pomegranates showing fruit

Pomegranate juice is tasty for a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.

GREEN COFFEE

Coffee beans are naturally green, but roasting turns them brown. So in essence, green coffee is just another name for unroasted coffee.

While roasted coffee beans have a similar chemical composition to green coffee beans, the roasting process destroys much of its chlorogenic acid. This is the active ingredient that gives green coffee beans additional health properties. It’s also the ingredient extracted for use in supplements such as green coffee bean extract.

coffee-625693_1920

While green coffee bean extract may not be the “weight-loss miracle” Dr Oz claimed, it does appear to benefit blood flow, at least in the short term.

One 12-week study using 480 ml green coffee extract (equal to 140 ml of chlorogenic acid) found it reduced heart rate and blood pressure by about 8 per cent. These benefits were maintained for 12 weeks of supplementation, but only in those who began with high blood pressure. What’s more, benefits were lost once supplementation stopped.

Theoretically, drinking more green coffee should have many of the same benefits as supplementing, but it depends on the chlorogenic acid concentration. Doses used in these studies were equivalent to 120-300 ml of chlorogenic acid.

Try swapping your regular coffee for green coffee and then checking for any blood pressure changes after a month.

While this list is not exhaustive of foods which can help lower your blood pressure it gives you a starting point though please speak to your doctor about your plans you may be pleasantly surprised how receptive doctors are when you want to help yourself rather than just popping some pills.

You will also feel much better…I can vouch for that because I most certainly do and I still have the odd cake and biscuit it is about moderation…

Thank you for joining today and as always I look forward to your comments…this is one of my earlier posts that I have updated and rescheduled to try and reduce the amount of spam I am getting x


Photos used in this post are taken by me(Carol) or from Pixabay and no attribution is required.

 

Eggplant, Garlic,Horseradish and a Mai Tai…

You may think that is a strange combination however there are lots of National Days and months relating to food…There really are…Today is the last day of the National Eat your Fruit and Vegetables Month as well as the last day for the National Eggplant, Garlic and Horseradish Month…It is also National Mai Tai Day today…and why not?

Therefore I am going to share my favourite recipes using the above vegetables and fruit and after that, I will surely need a Mai Tai…Just saying…

Eggplants...A very popular vegetable here which come in all colours shapes and sizes…from tiny pea eggplants to the big purple ones.

They are used as an ingredient in curries, stir-fries, dips, pickled and eaten raw…

One of my favourite ways to eat them is pickled…I love pickles and pickled with cabbage they are very nice…

To Pickle:

Layer Cabbage, Green Onions, eggplants and salt in the dish add a little water. Mix it all together with your hands. I use lovely yellow eggplants on this occasion but any of the small eggplants can be used except for the pea eggplants.

We then leave the dish covered on the kitchen top or in the sun for 1 day.

Pickled cabbage with egg plants

Then drain and lightly rinse and add more salt if required. Cover and leave for 2/3 days or until it reaches your ideal taste. With pickled cabbage, it is purely down to personal taste some like it saltier or sour more than others. Just play with it and you will soon discover your ideal version.

My daughter in law who is Thai doesn’t like it as sour as we do… she doesn’t like the Winegar taste as she puts it… Once it reaches your required taste it is ready to eat.

This recipe is suitable for vegetarians and vegans.

Garlic…I love garlic and always use far more than any recipe states again garlic is a popular vegetable here which belongs to the onion family and has many proven health benefits. I also think it is the reason why mosi’s don’t bite me…

It is used in curry pastes, curries, stir-fries, dips and sauces, pickled and eaten raw here …Thais eat more raw vegetables than cooked I would say at every meal…This is a good example a small fish called Batu which is like mackerel an oily fish and one Lily loves.

Batu and vegetables

As you can see the plate is made up of far more veggies than fish the dip is made from eggplants which are BBQ’d and then ground with garlic and aromatics like fish sauce, shrimp paste, chillies it varies…

My garlic recipe is a favourite here I always have a jar or three in the fridge and they get dipped in as and when…

Pickled Garlic…

  • 8-10 garlic bulbs
  • 500 ml white wine vinegar or apple cider vinegar
  • 90 gm sugar
  • 1 tsp salt…I always use salt mined here locally or Himalayan salt.
  • 1 tsp per jar of either mustard seed or fennel seeds (optional)

2 x 250-300 ml jars with good lids

Separate the bulbs of garlic into cloves and peel.

In a saucepan bring the vinegar, salt and sugar to the boil, stirring occasionally to make sure the salt and sugar are dissolved. Add the garlic cloves to the pickling liquid. Bring it back to the boil and simmer for five minutes.

Transfer the garlic cloves to sterilised jars. Add the mustard or fennel seeds if using. We actually couldn’t decide Fennel or mustard seeds so I normally do some of both they are equal in taste to us. Carefully fill the jars with the hot pickling liquid. Seal.

pickled garlic

The garlic will be ready to use in about a week but improves over time.

Horseradish…a root vegetable known for its taste and odour…I love horseradish as a sauce with beef or as a flavouring it adds that bit of oomph to a dish…I use it with fish, beetroot and in a seafood sauce…It is not a flavour that Thais like too much it is a different heat to chillies a bit like wasabi…

horseradish-3599860_640

It often grows wild in many places and can be brought ready-made as a sauce, grated or as a root which is how I buy it here…This is one of my favourite recipes…

Smoked Trout, Horseradish and Apple.

Ingredients:

  •  8 oz smoked trout with all skin and bones removed.
  •  1 cup sour cream
  •  ¼ cup prepared horseradish
  •  1 clove garlic finely chopped
  •  2 tbsp Olive oil
  •  1 tbsp apple cider vinegar
  •  2 tbsp spring onions finely chopped
  •  1 tbsp fresh parsley chopped
  •  ¼ tsp salt
  •  1 dessert apple peeled, cored and finely chopped
  •  A pinch cayenne pepper

Let’s Cook!

In a small bowl whisk the cream, horseradish, garlic, oil, and vinegar together until well blended. Add the spring onions, parsley, salt, and cayenne pepper and mix well.

Gently fold in the apple and the trout…Taste and adjust the seasoning.

Serve with crackers or as crostini.

Enjoy!

Let’s celebrate National Mai Tai Day…

A tropical, fruity rum-based cocktail…which goes down well on a lovely balmy sunny day which at the moment has got up and gone and the heavens have opened…it is now lovely and cool but definitely not the weather to sit outside with a sundowner…

The lovely yellow cocktail is made using star fruit and a Carol Special Mai Tai…

Also known as Carambola it is a lovely fragrant fruit ..Take I star fruit and slice it… add to the glass reserving a slice for decoration…If you have a rounder glass then it is better as you need to muddle the star fruit to release the juice…Squeeze the juice of 1 lime and muddle again…Add a pinch of rock salt and some sugar syrup about a tbsp depending on your taste I probably add a little less then add a measure of vodka yes this Mai Tai uses vodka…gently stir add some ice and stir then top up with soda or sprite. Add more ice or vodka(shhh) if required…

Add a straw and a slice of star fruit to the glass…Enjoy!

That’s it for today…Tomorrow it is the 1st day of National Pickle and picnic Month…It is also National Ginger snap Day…In July there are lots of ice cream days and alcohol days scotch included…and one I hadn’t heard of National Penuche Day…WELL…for a fudge lover I didn’t know this …nice surprise says she licking her lips…Penuche is a fudge-like candy made from brown sugar, butter, and milk, using no flavourings except for vanilla. Penuche often has a tannish colour, and is lighter than regular fudge. It is formed by the caramelization of brown sugar; thus, its flavour is said to be reminiscent of caramel.

Photo credit: thehoneybunny on Visualhunt / CC BY-NC-ND

Photo credit: thehoneybunny on Visualhunt / CC BY-NC-ND

Yummy is what I have to say…Who would have thunk xxx

Thank you for reading this post I hope you have enjoyed reading about the vegetables that I can get here in Thailand xx

About Carol Taylor:

Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.

I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.

Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.

Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!

Be safe and stay well xxx

Smorgasbord Health Column – Food Therapy – The pungent defenders Onions and Garlic by Sally Cronin

Sally certainly knows her onions…Lots of great info on the benefits of eating your onions and garlic and recipes to make your mouth water and your body healthy…Enjoy!

Smorgasbord Blog Magazine

As a follow on from the recent series on the Weekly Grocery Shopping List of foods that contain the nutrients the body needs I am going to repeat my series from 2017 on the health benefits of some of our most common foods.

Food therapy is a broad term for the benefits to the body of a healthy, varied and nutritional diet of fresh foods.

Most of us walk through the fresh produce departments of our supermarkets without really paying much attention to the individual fruits and vegetables. This is a great pity because the vast majority of these foods have been cultivated for thousands of years, not only for their nutritional value but also for their medicinal properties. If you eat a healthy diet you are effectively practicing preventative medicine. A robust immune system, not only attacks external opportunistic pathogens, but also works to  prevent rogue cells in the…

View original post 1,226 more words

Thai Pork Noodle Soup…Gaeng Jeud Woon Sen…

Pork-noodle-soup-authentic-recipe

Today I will show you how to make a Pork Stock for this lovely soup…Thai’s make beautiful stocks either chicken( last weeks) or Pork and they are the basis for many of their dishes.

Using the neck pork bones this is a very tasty stock…a basis for soups and stir-fries.

Ingredients:

  • 2 lb of Pork Bones
  • 4-5 cloves of garlic crushed
  • 1/2 tsp white peppercorns, crushed
  • 1 med onion chopped
  • The top part of the lemongrass…When I use lemongrass I keep the top and again freeze for stocks. It does not have such a strong lemongrass taste as the white part but you don’t want the stock to have a strong lemongrass taste
  • 2 coriander roots ( I remove the roots from coriander when I use it and keep a small bag of them in the freezer handy for stocks or anything which calls for coriander root.
  • 3 1/2 litres of cold water

Let’s cook!

Wash the pork bones and put in a pan and cover with the water bring slowly to a slow rolling boil any scum will rise to the top. Cook very slowly for an hour and them skim off any scum on top of the water.

Add the aromatics and simmer for about 1 hour.

Strain the stock and throw away the aromatics if the bones have any meat on them pick the bones when they have cooled down and add the meat to stir-fries or as I do give the bones to Saangchai, he loves them.

If not using the stock immediately then store in a portion in zip lock bags…Don’t fill too much and then you can store it flat…easier to thaw out.

Ingredients for Pork Soup.

The ingredients for the soup have no amounts apart from the stock and garlic the reason being that it is down to taste and the amount of soup you are making…Thai food is very much about taste and taste again.

  • 1 litre of Fresh Pork Stock
  • About 150 gm of minced pork.
  • Soy Sauce
  • Fish Sauce
  • 1 head of garlic, Chopped
  • Napa Cabbage break the leaves into pieces.
  • Glass Noodles soaked in water 10-15 mins and then cut into pieces.
  • White Pepper/Salt

Garnish:

  • Green Onions
  • Coriander
  • Fried garlic plus garlic Oil

Let’s Cook!

Firstly cook the chopped garlic in some oil until it is golden and crispy ..make sure you watch it as it very quickly goes from not quite brown enough to burnt…Once the garlic is cooked remove from the oil and set both the garlic and oil to one side as it is for the garnish.

Slowly bring the pork stock to a simmer and then add the ground pork seasoned with a little soy and white pepper…form into small balls and drop into the stock.

Cook for a couple of minutes and add the cabbage.

Thai-noodle-soup-pork

Cook for a few minutes until the cabbage has wilted and season with white pepper and salt if required. Taste and also add a little more soy sauce and a splash of fish sauce..just be careful as I overdid the soy last time…

Add the soaked noodles and check the seasoning… Put into individual bowls to serve and garnish with spring onions and garlic and if liked add a swirl of the garlic oil.

pork-noodle-soup Enjoy!

This is a lovely noodle soup the kids love it as it is mild in flavour..no chilli and can also be served with a spicy dish as a foil to the heat…For the adults or chilli lovers, you can add a touch of dried chilli…

If you missed the Chicken Noodle recipe then I have added the link here.

https://blondieaka.wordpress.com/2018/09/13/thai-chicken-noodle-soup/

Thank you for reading I hope you enjoy the soup …Or maybe you have already tried it…Do you love it?? Please let me know in comments xxx

Krapow( grapow) Moo Pork with Basil

 

ingredients for grapow Moo

Krapow Moo is my favourite Thai dish and one which we often have for brunch..we are a two meal a day family. It can be made with Chicken mince but I prefer pork mince. For maximum heat, I always grind my chillies and garlic together in my pestle.

Ingredients: This serves 3/4.

  • 200 gm Pork mince
  • 4 snake beans cut into 1/4 inch slices.If you can’t get the beans pictured then ordinary green beans will be fine.
  • 2-4 cloves of garlic
  • 1-5 Thai chillies
  • Krapow …A big bunch of Thai sweet basil  Leaves picked and as you can see from the photo I use quite a lot.
  • 2 tbsp Oyster sauce
  • 1 tbsp soy sauce
  • 1/2 tsp black soy.
  • A splash of cooking oil…I use Coconut oil.
  • Good shake of seasoning..not sure if you would get the one I use here but if not just a little pork/chicken seasoning salt.

Peel garlic and cut chillies finely at this point I put in a pestle and mortar as it brings out the flavour. If you don’t eat your food very hot like us then just cut chillies and garlic finely.

Add a splash of oil to a hot wok and add chillies and garlic cook stirring for 1 minute being careful the garlic doesn’t burn.

Add the minced pork( chicken) and stir until cooked 3-4 mins.

Add all sauces and stir cooking for 1 minute. Add a little hot water if the sauce is too strong.

grapow moo cooking adding herbs
Then add the green beans and cook 1 min then add Grapow and stir until wilted.
Taste and adjust seasoning if necessary.

grapow- krapow-egg-pork

Serve with rice and a fried egg which is traditionally how Thais eat this dish.

herb grapow

N.B.Holy Basil is available now in many Asian stores throughout the world.

Please note I have put for example 1-5 chillies it all depends on how hot you like your food and the same with garlic I love lots of garlic and herbs BUT as I always say start with a litle you can always add and most importantly TASTE AND TASTE again and again while you are cooking trust your palate…

Enjoy!

Healthy Eating…How to lose weight and eat the foods you love…

board-1848736_1920

 

Welcome to my Tuesday ( Boot camp) where we have sensible conversations on what we eat and enjoy… Yes, enjoy! Let’s do this!

Just to recap on last week what have you been snacking on tell me???

Oh, and did you enjoy your pancakes ??? I did I had two with lime and a bit of sugar and they were delicious…

What did you think of last weeks post??? Which is just below in case you missed it…

https://blondieaka.wordpress.com/2018/02/13/healthy-eatinghow-to-lose-weight-and-eat-the-foods-you-love/

Did you try any of the snacks or have you got your own go-to snacks??

This week as I know so many of my readers live in colder climes I will give you the recipes for some delicious soups..all healthy, made from scratch and good for you…

This is one of my favourite Thai soups and the first time I have made it. It also brings back memories of a certain lady…Keeleigh who when she visited us could not get enough of this fabulous soup.

You may also notice that it isn’t the bright orange colour of many Tom Yum soups you see or may have had it is because a mix is used and it has colouring in it …If it is this colour it is made from scratch from fresh ingredients no preservatives and colourings.

Tom Yum soup with Prawns

Tom Yum Goon

Ingredients:

  • 2 litres of water
  • 4 stalks of lemongrass
  • 1-inch chunk of galangal
  • 10 kaffir lime leaves
  • 10 Thai chillies
  • 5 cloves of garlic
  • 500 gm Prawns
  • 300 grams of oyster mushrooms
  • 2 medium tomatoes cut into quarters.
  • 2 white onions (medium-sized) cut into large chunks.
  • 1 and a half teaspoons of sugar
  • 7 – 10 tablespoons of fish sauce (depending on your taste)
  • Juice of 5 -8 limes.
  • A handful of cilantro.

N.B Next time I will use shallots instead of white onions and I recommend using the lowest amount of limes and fish sauce and Taste! Adjust if necessary as everyone’s taste varies.

Let’s Cook!

The first thing to do is put about 2 litres of water in a large pot to boil.

Then I like to start by squeezing my limes. This is not the first step of the recipe, but it’s best to have your limes squeezed so when you need them later, you don’t need to rush to squeeze them all.

Take your stalks of lemongrass, and first tear off the outermost leaf and throw it out. Then, I like to use a rolling-pin or the handle end of a knife to lightly pound the lemongrass to release the flavours. Then just slice it diagonally into 1-inch strips or so.

Take about 1 thumb-sized chunk of the root part of galangal, and chop it into slices.

Coarsely break about 10 kaffir lime leaves – no need to cut them, just tear them – which is going to help release their flavour.

Peel about 5 cloves of garlic.

I used about 10 Thai bird chillies for this recipe, but you can use however many you’d like. First, take off the stem, and then you can either just slice them in two pieces, or give them a little pound on your cutting board like I did (just be careful of flying seeds). You can also remove the seeds if you’d still like the chilli flavour but not as much heat.

Throw the lemon grass, galangal, kaffir lime leaves, garlic and chillies into the water.

Tom Yum Goon 3

You can put the lid on just so it starts to boil which releases the herb flavours quicker.

Now prepare your prawns I remove everything except for the tail…..others put in whole prawns…personal preference.

Boil your soup with all the herbs in it for about 10 minutes.

Then add your mushrooms, which you should pre-rinse beforehand.

Cook for 4-5 minutes.

Add tomatoes and onions.

 

Cook for further  6-8 minutes.

Now add prepared prawns and cook for 2-3 mins( if overcooked the prawns will sink to the bottom of the pan. If you get any scum on the surface of soup it’s from the prawns then just skim it off the surface.

.SAM_7864

Remove from heat and stir in fish sauce, lime juice, sugar and cilantro.

Taste and adjust if necessary.

This delicious soup is now ready to serve.

 

I hope you enjoy this soup as much as we do and remember to add the smallest amount of fish sauce and lime juice and taste and build on it, taste and build until you get the right level of salty and sour for you 🙂

Thai Rice Soup.

Thai Rice soup

 

This soup is eaten for breakfast, it is given to babies, anyone who is maybe a little unwell or just because they want a comfort food. If you use cooked rice then it will be more like a porridge and how it would be given to babies and also with less seasoning for babies.

If you want a bit more of a substantial soup then add a few prawns and if you are vegetarian just omit the meat and maybe add some pak choi or white cabbage shredded., some tomato…Play with the flavours.

Ingredients:

1/4 cup minced chicken or pork

3 cloves of minced garlic

1 and a half tbsp oil

1/2 tsp salt

2 tsp soy sauce

1 and 1/2 cup of fresh chicken broth

1 cup of steamed rice

1 egg

1 tbsp finely Julienned fresh ginger

1 spring onion finely sliced

1 tbsp coriander chopped

Pinch of white pepper.

Let’s cook!

Heat the oil and add the minced ginger and cook until ginger is golden remove half and set to one side for garnish.

Add the chicken or pork and season with salt and the soy sauce then pour in your chicken broth and the rice. Cook for 3-5 minutes depending on whether you want a soup or more of a porridge.

Turn up the heat and crack the egg in the middle of the rice either sir to combine through the rice or let the egg poach.

Pour into your bowl and top with the garlic, spring onions and ginger sprinkle with a dash of white pepper.

Enjoy!

Two lovely soups ..No calorie counting…I don’t do that… we all have a good idea of what our food contains and whether or not we could eat bowls of it or not…Don’t we???

I eat fairly small portions but if I am still hungry I would have a little more obviously with these soups you don’t eat bread…

I generally never ever feel bloated I eat enough..enough to satisfy my appetite…I don’t count calories..I am old enough to know what is calorie laden and I am not on a diet… It is a lifestyle for me and easy to maintain because …I had my pancakes ..did I not on Shrove Tuesday… I enjoyed them…

That was my treat and no guilt…BUT… I was extra careful the next day and also walked a few extra km.

What I am really saying is MODERATION AND COMMON SENSE…Cheat every day…Who is the loser…It isn’t me…

I do hope this is helping you along with your feeling healthier and eating healthier path… If you have any questions or foods you love and need recipes for ..Ask me…I don’t bite and enjoy my food and my sundowners… But also lose weight or maintain it as now I seem to lose in little bursts…If I feel it needs a kick-start then I up my walking or cut my snacks not that I eat many anyway or will have a soup day.

Until next time eat well but eat sensibly xxx