Recipe
| Ingredients | Original Recipe | Low Sodium (Salt) |
|---|---|---|
| Papaya | 50 g | 50 g |
| Long bean | 2 tablespoons (25g) | 2 tablespoons (25g) |
| Cherry tomato small | 50 g | 50 g |
| Garlic | 1 tablespoon (15g) | 1 tablespoon (15g) |
| Chili bird | As you like | As you like |
| Ma koak Thai (Thai olive) | – | 1 fruit (10g) |
| Ma-eok Thai (Bolo-maka) | – | 1 fruit (10g) |
| Eggplant | – | 1/2 fruit (20g) |
| Tamarind ripe puree | 1 tablespoon (15 g) | 1 tablespoon (15g) |
| Fish sauce | 1 tablespoon (15 g) | 1 teaspoon (5g) |
| Lime juice | 2 teaspoons (10 g) | 1 teaspoon (5g) |
| Fermented fish | 2 tablespoons (30 g) | 2 tablespoons (30g) |
Preparation of Fermented Fish Sauce
(We use 2 tablespoonful/serving)
| Ingredients | Original Recipe | Low Sodium (Salt) |
|---|---|---|
| Fermented fish | 500 g | 500 g |
| Kapi (shrimp paste) | 4 teaspoons (20g) | – |
| Favouring powder | 1 tablespoon (15g) | – |
| Palm sugar | 1 cup (200g) | 1 cup (200g) |
| Pineapple | 1 cup (200g) | 1 cup (200g) |
| Water | 2 cups (500cc) | 3 cups (750cc) |
Method
- Pound garlic and chili bird together until all ingredients are well mixed.
- Chop long bean, cherry tomato small, Ma-koak and Ma-eok Thai then add in a mortar and pound together.
- Add tamarind ripe puree, fish sauce, fermented fish and lime juice. Mix all the ingredients.
- Add sliced papaya, chopped eggplant then pounding all the ingredients together until they are well mixed. Serves with raw vegetables.
Tip
In low sodium (salt) recipe, addition of eggplant, Ma koak and Ma-eok Thai to make it tastier.
Nutritional information
| Recipe | Energy (Kcal) | CHO (g) | Protein (g) | Fat (g) | Sodium (Salt) (mg) |
|---|---|---|---|---|---|
| Original | 96 | 19 | 4 | 0.5 | 1729 |
| Low Sodium (Salt) | 107 | 22 | 4 | 0.5 | 713 |
| % Reduction | More 11% | More 16% | 0 | 0 | 59 |
Acknowledgement
Patcharavee Tanlakit, Healthy menu low salt…low fat, Thai MOPH and U.S. CDC
