Eat Clean: Wok Yourself to Health. Ching-He Huang
Use organic ingredients where possible.
• There are specific egg brands that are organic; the hens are fed a special diet, so have increased sources of omega 3. Look out for these as they have a higher nutrient content.
• I prefer to use a combination of organic coconut oil and rapeseed oil. For those wanting a lower calorie and fat content, substitute 1 tablespoon of coconut oil for half a tablespoon of rapeseed oil or 1 teaspoon of coconut oil with ½ teaspoon of rapeseed oil. This will reduce the amount of fat, saturated fat and calories.
• No processed ingredients – all in their natural state where possible.
• Avoid ingredients in metal packaging (such as tins) where possible.
• If you are consuming papaya seeds as part of a detox programme, look to buy non-genetically modified papayas from Mexico or South America. Take no more than 1 tablespoon a day. If you are pregnant or trying, don’t eat papaya seeds.
• Some Asian food recipes can be high in sodium, so try to eat these recipes with other low-sodium meals to balance sodium levels on any given day. The recommended daily limit for sodium is 2400mg per day.
• For those who need more protein, add one more medium egg to any breakfast meal; the nutritional values for one extra egg are:
• For those who want to increase their protein intake, add organic whey powder to your meals.
• For those wanting to reduce their sodium intake, halve the amount of low-sodium light soy, tamari, salt or stock used. For low-sodium light soy, make sure it is made from gm-free soya beans.
• As a substitute for rice wine, enhance the umami or savoury flavour by adding a tablespoon of vegetable bouillon stock in liquid form. Or use 1 tablespoon of water to create extra liquid or steam.
• Drink plenty of filtered water – aim for a maximum of 2 litres per day.
• In this book, all ingredients purchased were from organic sources where possible, but inevitably not every food is easily available in an organic form.
• There are a few recipes that require a grill pan.
• Limit sugar. Where I have used it in the recipes, I have chosen organic soft brown sugar or caster sugar for natural goodness, and only a small pinch.
My Top 20 Essential Everyday Ingredients to Help Eat Clean
1 Organic coconut oil – unprocessed, unrefined, pure coconut oil. Solid at room temperature, but melts as it hits the wok. Coconut oil is a stable fat and the latest unconventional nutrition experts advocate using coconut oil, stating that it is good for the heart, reducing the risk of heart disease by lowering cholesterol. (Source: Coconut Cures, Bruce Fife N.D.)
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