Wellness Recipe #106 Pad Thai

Because we follow a modified Paleolithic diet in our household, we have more or less eliminated dairy, peanuts, and cereal grains, especially those grains with gluten. Gluten is a mixture of proteins found in all grains to which many people have either sensitivities or allergies. Human beings did not evolve with gluten in our diets. The gluten in wheat is especially problematic for many people. Gluten-free diets usually exclude wheat, barley, rye, and oats although other grains can also cause problems.

The grain with only a trace amount of gluten is rice, and we enjoy occasional rice dishes on our diet. One of our favorites is Pad Thai, perhaps the most popular and well-known entree in the cuisine of Thailand. Since it’s relatively easy to make, you may want to give it a try the next time you have 30 minutes to cook for dinner. We make Pad Thai with organic, extra firm Tofu but you can substitute a pound of chicken or shrimp if you would rather have animal protein.

Ingredients (ideally organic):

Onion (2 medium)
Garlic (6 cloves)
Olive Oil (1 Tbs)
Seasoned Tempeh (15 oz, crumbled)
Eggs (2, scrambled)
Fresh Asparagus (2 cups, chopped)
Fresh Cilantro (1/2 Cup)
Fish Sauce (3 Tbs,)
Tamarind Sauce (1 Tbs, )
Tomato Paste (2 Tbs, no salt added)
Fresh Bean Sprouts (2 Cups)
Pad Thai Rice Noodles (7 oz)

Garnish (ideally organic):

Roasted Tamari Almonds (2 Tbs crushed)
Lime (1 Wedge)
Fresh Cilantro (3 sprigs)


Cook rice noodles in rapidly boiling water for 5 minutes. Drain, rinse well, and set aside. Chop onion and crush garlic. Put in large frying pan with enough water to cover the bottom of the pan. Steam until almost soft. Add olive oil and crumbled Tempeh or meat. Cook until done (Tempeh will start to turn golden brown). Clear the center of the frying pan and pour in eggs. Stir frequently. Cook until eggs are done. Stir entire pot together. Add chopped asparagus and fresh cilantro. Cover frying pan and cook until heated through. Add fish sauce, tamarind sauce, tomato paste, and enough water to lubricate well. Cover and cook until heated through. Stir frequently. Add bean sprouts and rice noodles. Stir and cook until heated through. Serve on plates and garnish with crushed almonds, cilantro, and lime wedge.

Notes & Nutrition Information:

Traditional Pad Thai uses crushed roasted peanuts as a garnish rather than crushed roasted tamari almonds. Since peanuts are a legume (not a nut) that we avoid, we use the almonds instead. Also, traditional Pad Thai is high in sodium, which no one needs. The Thai cooking sauces from Gourmet Sleuth are lower in sodium than most. You can substitute canned bean sprouts and dried cilantro for fresh, but the end product will have more sodium and will not taste as good. You can also substitute frozen mixed vegetables for the fresh chopped asparagus, but that too will add sodium and change the taste.

This entire batch of Pad Thai has about 1,888 calories including 96 grams of fat (7 saturated), 114 grams of protein, 258 grams of carbohydrate including 25 grams of fiber, and 2,351 milligrams of sodium. It can easily feed 4 people, with nothing else on the plate than the Pad Thai. That’s a satisfying, complete, and healthy meal at 472 calories. It makes great leftovers for lunch and dinner, so why not treat yourself tonight!

Coaching Inquiries: What’s your relationship with dairy, peanuts, and grains? What allergy-like symptoms do you have? How could you explore whether or not there is a connection between the two? Could this recipe make your meals more interesting and healthy? Who could assist you to get moving?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran, MCC, BCC
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043

Telephone: 757-345-3452
Fax: 772-382-3258

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