Recipe: Gut Friendly Gluten Free Pad Thai

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glutenfreepadthai2

 

Today’s recipe post actually happened a bit by accident. I was planning another recipe post and quickly whizzed this up for lunch without noticing how delicious it actually is! I am a big Pad Thai fan from all my trips to Thailand but find sometimes it can be a bit tricky to digest. Even if I find a restaurant that offers gluten free pad thai; it still has lots of oil, fibrous peanuts and beansprouts. Today I’m offering a much easier to digest, gluten free Pad Thai-it uses gluten free soy sauce, courgettes instead of beansprouts and peanut butter (which for many is easier to digest for some than raw peanuts).

 

I have included the nutritional breakdown for this gluten free pad thai recipe too. The key points here are:

  • If you are trying to include more vegetables in your diet but find them hard to digest, courgettes are a good place to start. They’re fairly low in fibre and break down easily. They contain soluble fibre which is kinder to the gut- to begin with peel them, slice them finely and use 1/4-1/2 courgette per person. Make sure they’re cooked well.
  • The recipe is high in protein, low in sugar, contains anti-inflammatories (from the ginger, turmeric and black pepper) and Vitamin B12 (from the Nutritional yeast)
  • The only thing to watch is the fat content. I’ve used coconut oil but you can just as easily use a lower fat oil to bring this down. The peanuts are much easier to digest in peanut butter form but do contain some fats so use sparingly.
  • You can use brown rice noodles (like these noodles from Clearspring) or white noodles. Brown noodles do have a higher amount of fibre so I usually use white ones (easily available in the Thai aisle of a supermarket) when my gut is flaring.

 

Gut Friendly Gluten Free Pad Thai
Serves 2
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Prep Time
5 min
Cook Time
12 min
Total Time
17 min
Prep Time
5 min
Cook Time
12 min
Total Time
17 min
Ingredients
  1. - 2 cups of rice noodles (pre-cooked or dry depending on preference)
  2. - 2 chicken breasts (diced)
  3. - 1 courgette
  4. - 1 tablespoon of coconut oil (or olive oil if preferred)
  5. - 1-2 tablespoons of Shwartz chicken seasoning (optional but it worked nicely! I am sure other brands are avaliable but this one works for me.)
  6. - 2 tablespoons of gluten-free soy sauce.
  7. - 1 thumbsize piece of ginger.
  8. - 1 garlic clove.
  9. - 1-2 slices of lime
  10. - 1 teaspoon of cashew nut butter
  11. -Nutritonal Yeast (optional)
  12. - 1 teaspoon of turmeric (optional)
  13. - Black pepper for seasoning (optional)
Instructions
  1. Add 2 tablespoons of coconut oil to frying pan and heat.
  2. Finely chop ginger and garlic and add to pan. Cook until they brown.
  3. Peel and finely slice courgette and add this to the pan.
  4. Add diced chicken, and chicken seasoning. cook until lightly browned (around 6-8 minutes)
  5. Add in noodles (if you buy dry rice noodles; you'll need to boil these in water beforehand for five minutes) and stir fry with chicken and courgette for 2 minutes.
  6. Add soy sauce, turmeric and squeeze over the juice of 1 slice of lime.
  7. Add 1 teaspoon of nut butter and melt in pan, stirring through.
  8. Turn pan off heat. Add in a sprinkle of black pepper, nutritional yeast and a final squeeze of lime.
Notes
  1. Calories: 459 Fat: 22.8g Saturated fat: 12.4g Unsaturated fat: 12.4g Trans fat: 0g Carbohydrates: 6.8g Sugar: 2.3g Sodium: 244mg Fiber: 1.9g Protein: 58.2g Cholesterol: 147mg
  2. Notes
  3. The high saturated fat content is due to the use of coconut oil- this can easily be replaced with a lower fat oil.[br]Adding black pepper helps the absorption of turmeric.[br]All nutrition values are estimates only.
A Balanced Belly http://www.abalancedbelly.co.uk/
 
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9 Comments

  1. Sarah Ella (Mumx3x)
    June 6, 2016 / 8:11 pm

    I’ve been eating little gluten as possible and I love Thai food so this is right up my street! I am trying to eat more vegetables too! I’ve recently started eating courgettes and I must say, they’re surprisingly nice 🙂 Great recipe, thanks for sharing.

  2. Louise
    June 7, 2016 / 8:12 am

    I’m loving your blogs Jen! I can’t wait to try this recipe. I very often have the banana breakfast nutri bullet shake too. It was lovely to meet you and your mother at the Rugby club a few weeks ago. I have also bought the d manoce which you mom advised me to get. I am do grateful for bth if your advice. Oh I also have sour kraut in my cupboard too now.

    Thank you

    Louise

  3. June 7, 2016 / 9:06 am

    Oh this looks really yummy! I always order Pad Thai when I am at Wagamama’s so might need to try whipping this up x

  4. June 7, 2016 / 7:16 pm

    This looks delicious – I have never tried Thai food, but think I would love this! Kaz x

  5. June 7, 2016 / 7:35 pm

    Oh wow this sounds absolutely amazing, Pad Thai is something I have never tried in any form but it looks so delicious. x

  6. June 8, 2016 / 3:09 pm

    I have never tried cooking Thai food before and this sound delicious so I’ll definitely have to try it!

  7. June 8, 2016 / 9:07 pm

    I love Pad Thai and I would love to try your version. I can imagine it tasting great with peanut butter. I have bookmarked and will try soon. Thanks for sharing

  8. June 8, 2016 / 9:13 pm

    Ever since visiting Thailand for the first time a few years back I love Thai food! The idea of putting in peanut butter is a good tip, i’ll try that next time I’m making a Thai dish

  9. June 10, 2016 / 4:43 am

    Fab I’ll just take out the chicken and it’s vegan… Thank you so much for sharing I just love tai food but never brave enough to make it xx

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