I am a lover of Thai food. In fact one of my dreams is to travel to Thailand to take cooking classes. So I was thrilled when the American Cancer Society asked me to share a healthy recipe for the American Cancer Society’s Healthier Holiday Table. To that end, I am sharing my version of a low sodium Pad Thai with Chicken recipe that I adapted from an original recipe. Because I have to watch my blood pressure, this is of particular interest to me. And while reducing sodium intake is crucial, it must also be accompanied by a more practical approach to more birthdays beginning with fruits and vegetables.
Here are few other ACS suggestions that bear remembering:
- Maintaining a healthy weight can reduce your risk of many types of cancer. Here are ideas on how to eat healthy and get active.
- Did you know that eating lots of fruits and vegetables can help reduce your cancer risk? The American Cancer Society recommends eating at least 2 ½ cups of vegetables and fruits each day. Here are two resources filled with ideas for upping your fruit and vegetable consumption through the day.
- Choose whole grains instead of refined grain products. Here are some innovative ways to add more vegetables, fruits, and whole grains to your day while watching your refined carbohydrates, sugar, and fat intake.
- Limit how much processed meat and red meat you eat. Some studies have linked eating large amounts of processed meat to increased risk of colorectal and stomach cancers.
- Drink no more than 1 drink per day for women or 2 per day for men. Alcohol raises the risk of cancers of the mouth, pharynx (throat), larynx (voice box), esophagus, liver, breast, and the colon and rectum.
- Stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy nights.
- Did you know that being physically active can reduce your risk of several types of cancer, including breast, colon, endometrial, and prostate? The Society recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week. Here are some tips to help you fit exercise into your busy schedule.
Now here’s my recipe for Low Sodium Pad Thai
- 2 cups thin rice noodles/sticks (labeled as “vermicelli” by some brands)
- 1/2 cup fresh bean sprouts
- 1-2 tablespoons lemon peel, finely grated, to taste (may substitue 2 stalks of lemon grass)
- 1/4 cup dry roasted, unsalted peanuts, crushed or finely chopped (optional)
- 3 cloves of garlic, minced
- 1 small shallot, chopped
- 3 cups of bok choy, roughly chopped
- 4 green onions, thinly sliced. I used spinach
- 1 egg (note: many doctors recommend no more than 3 eggs per week while on a low sodium diet. You may leave this out if desired.)
- 1 medium zucchini, diced
- Instead of 1/2 cup salt-free Thai Peanut sauce (the Mr. Spice brand sauce is great) I used 2 tablespoons of low sodium peanut butter plus a little low sodium vegetable broth to liquefy
- 1/4 cup low-sodium vegetable broth
- 1/3 cup fresh cilantro, chopped
- lime, cut into wedges for serving
Cooking Instructions
- Prepare rice noodles or sticks according to package instructions. (Often involves boiling a pot of water and removing from heat, and then soaking the noodles in the pot.) Set aside.
- While noodles are soaking/cooking, beat the egg in a small dish. Set aside.
- Heat a very small amount of oil in a wok on high heat.
- Add the garlic, zucchini and shallot, and cook for about 1 minute.
- Add zucchini and half of the green onions. Stir-fry for about 1 minute.
- Add the low-sodium broth and the bok choy to the wok. Stir-fry for around 2 minutes, or until the cabbage is mostly cooked. (You want it be just slightly wilted; It will cook more in the next few steps.)
- Push the veggies to the side, and add the egg to the center of the wok. Stir-fry to “scramble” it until cooked through.
- Add low sodium peanut butter and low sodium vegetable brothto wok.
- Add noodles and bean sprouts. Stir-fry until all ingredients are cooked and well-mixed.
- Remove from heat. Mix in the remaining green onions.
- Sprinkle with cilantro and peanuts (if using). Serve hot.
- Squeeze a small wedge of lime onto each serving to enhance flavor!
If you must adjust, use low sodium soy or Bragg’s Aminos on your personal plate.
There are other recipes shared by my fellow bloggers who are participating in the More Birthdays campaign on the Healthier Holiday Table page on Facebook. I encourage you to share your favorite recipe on American Cancer Society’s More Birthdays Facebook page using their Healthier Holiday Table tab.
Sienna Jae Fein says
Pad Thai is one of my all-time favorite dishes, traditionally one with a high sodium content. I watch my sodium intake because I’m at risk for high blood pressure (my mother’s led to a massive stroke). I’m delighted to have this recipe!
Patricia says
One of my faves as well. I will get to Thailand to learn the variations on this dish. I tried emailing you a couple weeks ago. Hope you received it.