Bok Choy
Bok Choy comes in three varieties and is commonly used in stir-fried dishes and soups. When researchers at the World Cancer Research Fund reviewed 206 human and 22 animal studies, they found convincing evidence that cruci- ferous vegetables like bok choy in general lowered risk for many forms of cancer, including tumors of the stomach, esophagus, lung, oral cavity and pharynx (throat), endometrium (lining of the uterus), pancreas, and colon.
Coconut Milk
Coconut milk is versatile, easy to use, provides health benefits and has a delicate flavor and luxurious texture. It’s a must-have for curries, satays, baked or frozen desserts, and beverages.
Studies show that coconut milk is a direct contributor to a healthy heart. This tasty milk provides lauric acid, which is prized for its antiviral and antibacterial benefits, and is a source of electrolytes, which prevent dehydration. Coco- nut milk is also a wonderful non-dairy substitute for milk or cream.
Fish
Thailand is famous for its seafood. These fresh gifts from the sea are often simply steamed or grilled. The American Heart Association recommends eating fish at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, which may reduce the risk of coronary heart disease.
Garlic
Thais are fond of fried garlic. Garlic is thinly sliced and fried into chips. This garlic is used as a garnish or a top- ping to any dish. Sprinkle it on top of soups or stir-fries. The oil in which the garlic is fried is saved and used in cooking to give food more flavor. A large-scale study, called the Iowa Women’s Health Study, looked at the garlic, fruit, and vegetable consumption in 41,000 middle-aged women. Results showed that women who regularly consumed garlic, fruits and vegetables had 35% lower risk of developing colon cancer (Am J Epidemiol 1994). It was reported that garlic causes small reductions in total blood cholesterol and bad cholesterol (Arch Intern Med 2001).
Galangal
Galangal, a member of the ginger family, is a basic ingredi- ent used in Thai curry pastes. Slices are usually added to fish or soup stocks. In addition, the flowers are edible and are great deep-fried and served with a hot chili sauce. Galangal has a history of aiding in digestion and can alleviate abdominal pain.
Ginger
Ginger is a mildly spiced root, which yields a spicy, aromatic taste. It is commonly used in soups and stir- fries. Ginger is the age-old spice that boasts a wide and ever-growing list of health benefits, such as alleviating symptoms of motion sickness and arthritis, improving blood flow and helping improve overall digestion. In 2006, a University of Michigan Comprehensive Cancer Center study concluded that ginger possesses anti-inflammatory attributes that can fight ovarian cancer.
Lemongrass
A lemony and fragrant herb commonly used in teas, soups and pastes. Lemongrass is used in Chinese Medicine to relieve flus and colds, fevers and arthritis.
Rice Noodles
Made from rice flour and water, steamed until cooked, and then dried. These translucent noodles are available in several widths. Rice Vermicelli are thin noodles that are a pleasing addition to soups. Wide-Style Rice Noodles that are a wide fettuccini width, or Stir-Fry Rice Noodles that are linguini-width, are perfect for stir-fried dishes. Plus, they are ready in a manner of seconds. Because these noodles are gluten-free, fat-free, cholesterol-free, and egg-free, they are a healthy option for people with allergies or special nutritional needs.
Tofu (soybean curd)
Tofu, which is made from ground soybeans and water, can be eaten hot or cold. It is often served with sauces that are easily absorbed. Soy foods are rich in vitamins and minerals including folate, potassium and, in some cases, fiber. In the past 15 years, soy foods have attracted the attention of research scientists around the world for health properties beyond basic nutrition.
The Food and Drug Administration (FDA) officially recognized the cholesterol-lowering effects of soy protein in 1999 with a health claim stating that 25 grams of soy protein per day may reduce the risk of heart disease. The American Heart Association has recognized soy foods’ role in an overall heart-healthy diet. Recent research suggests that soy may also lower risk of prostate, colon and breast cancers as well as osteoporosis and other bone health problems, and alleviate hot flashes associated with menopause.
Turmeric
Tumeric is commonly available in powder form and has a slightly peppery and pleasant tang. The flowers are used as a vegetable and are stir-fried or steamed. In recent years, studies from Massachusetts General Hospital and Johns Hopkins have suggested that curcumin--the pigment that gives the Indian curry spice turmeric its bright- yellow hue--may have some powerful health benefits. It has the ability to protect platelets in the blood, improving circulation and protecting the heart as well as providing some power to kill tumors and clear the brain plaques that characterize Alzheimer’s disease. It is also a powerful anti-oxidant and has proven to fight skin and breast cancers in animal studies.
