The Health Snob’s Guide to: Thai Food

Far more than just a portion of performance-boosting carbs, rice noodles also boast a hefty mineral payload. They contain selenium, a compound that works to combat the oxidative stress linked to mental decline and even Alzheimer’s.

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Though best known for bolstering your immunity, vitamin C also happens to be essential for retaining muscle mass as you age. The juice of one lime delivers a fifth of your RDA, helping you hold onto your hard-won muscle well into your forties and beyond.

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This sugar undergoes minimal processing, so it retains its heart-healthy antioxidants. Unlike white sugar, it contains a prebiotic fibre called inulin, which lets you fuel your muscles without the energy slump.

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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 preserve your health all year round.

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The round-bottomed wok is a Thai kitchen staple, but a flattened base is a better match for many gas and electric stovetops. “We use a high heat to cook, so if you’re not comfortable with constantly stirring 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 require seasoning to build a protective, non-stick coating. Whichever kind you choose, invest in a shovel-like silicone spatula to manoeuvre ingredients while keeping your wok scratch-free.

For soups and curries, use a saucepan which features lips for pouring. Finally, pastes are central to Thai cooking, so invest in a pestle and mortar. “Choose a heavy granite one,” says Moore.

Table manners

In Thailand, people use chopsticks only 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 primary tool; the fork 

is used just to manipulate food. Knives aren’t needed, as the food is served in bite-sized pieces. With sticky rice, fingers are used to scoop up food and sauces – but don’t worry if there’s a limit to your need for authenticity.

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Want to avoid the blood-sugar-spiking starch of white rice? Sub it out with these alternatives.

Brown Rice 

As well as fibre, this is a source of manganese, which improves brain power.

Black Rice 

Nutritious black rice contains dozens of antioxidants, such as anthocyanins, which help to reduce inflammation.

Egg Noodles

Load up on protein and amino acids – in particular, the mood-boosting phenylalanine.

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Serves two

• Rice noodles, 300g

• Tamarind paste

• Shallots, 3, chopped

• Palm sugar, 2tbsp

• Fish sauce, 1tbsp

• Eggs, 4, beaten

• Prawns, 8-10 

• Turnip, 2tbsp, dried

• Bean sprouts, two handfuls

• Chilli powder

Method

Mix three tablespoons of the paste with six of warm water. Stir-fry 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 soft. Throw in the prawns and turnip. Add the sauce, the bean sprouts and chilli powder. For extra authenticity, top with spring onions and peanuts. Fry for two minutes and serve.

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Serves two

• Palm sugar, 1½tbsp

• Red chillies, 5

• Garlic cloves, 5

• Green beans, 2

• Cherry tomatoes, 4

• Lime juice, 2tbsp

• Fish sauce, 2tbsp

• Green papaya, ½

• A carrot, shredded

• Dried shrimp, 2tbsp

• Peanuts, 2tbsp

Method

Grind the chillies and garlic together using a pestle and mortar. Add the palm sugar, beans and tomatoes. Lightly pound, then squeeze in the lime juice and fish sauce. Pound again; add the green papaya and carrot. Pound and toss to combine. The taste should be a balance of sweet and salty, with a sharp, sour and spicy tang. Spoon the salad into a bowl and sprinkle over the dried shrimp and roasted peanuts.

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Serves two

• Lime juice, 3tbsp

• Veg stock, 400ml

• Coconut milk, 200ml

• Galangal, 3 slices 

• Lemongrass stalk

• Small red chillies, 2 

• Coriander stalks, 4

• Mushrooms, 100g

• Tofu, 120g, firm

• Chilli paste, 1tbsp

• Cherry tomatoes, 3

Method

Half-fill a pan with water and boil. In another, boil the stock and coconut milk. Add the galangal, lemongrass, chillies and coriander stalks. Cook for 10 minutes. Add the mushrooms, tofu, chilli paste and lime juice; for extra flavour, add soya sauce and sugar to taste. Cook for one minute, then add tomatoes. Simmer while cooking the noodles in the other pan. Mix in bowls and garnish with coriander leaves.

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Serves two

• Pea eggplants, 130g

• Green curry paste, 2tbsp

• Coconut milk, 750ml

• Palm sugar, 1tsp

• Fish sauce, 2tbsp

• Kafir lime leaves, 3

• Chicken, 500g

• Basil leaves, 20g

• Red chillies, 2

Method

Heat oil in a saucepan and add the curry paste. Sauté for 10 seconds. Reduce the heat to medium and add half of the coconut milk. Cook for two minutes. Add the remaining milk, along with the palm sugar, fish sauce and salt.

Stir in the lime leaves, chopped chicken and pea eggplants. Cook for seven minutes. Ladle into bowls, garnish with chillies and basil leaves. Serve with some pre-cooked rice.

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