Nutrition with Tiffany, the Happy RD

Visit this page to learn about nutrition and health.  Many people ask for quick recommendations, what food to eat, and how to lose weight, but there is no one diet, meal plan, or super food for everyone. Nutrition should be tailored for each individual and I can help you on a one to one level, but if you want some basic and healthful guidelines, find them here.

Get Your Greens!

Basic Breakfast Casserole

October 4, 2017
Cuisine
Course
Serves 4 People
Equipment
8 x 8 casserole dish
Prep time
10m
Cook Time
20m

This is a simple and quick breakfast casserole I used to make to have something ready to go in the morning after that am gym session and before work. This meal is easy to make and can be divided and served to have for a few days. You can add additional vegetables of your choice, but baby spinach is nutritious and convenient. Feel free to add some avocado slices or shredded cheese on top for some extra fat and flavor or if you’re on the go, throw it in a wrap or tortilla and breakfast is served.

Sorry I don’t have appropriate photos to go with this recipe, but I don’t have a kitchen these days. If anyone makes this meal, however, send me a photo and I can update this and give the maker credit!

Alternatively, you can make this meal in muffin tins. Cooking time will be less as they yield smaller serving sizes, so take note and remember for the next time around. Let me know your go to breakfast meals.

Cashew Chicken

March 15, 2017
2 Reviews (5.00 out of 5)
Equipment
Stove top
Prep time
20m
Cook Time
15m

Cashew chicken is my go to meal here in Thailand and it always comes as it’s own meal, if you want rice, you have to ask for it. Seeing as I’m not a rice fan, this is good for me so I don’t have to explain I don’t want it (which can sometimes be confusing I guess because everybody eats rice).

I’ve ordered this meal countless times and each dish is different, the main commonalities being chicken, vegetables, and cashews! So really, you can make this however you want and with whatever veggies you have handy, but I created this based on one of the best plates I had (and it was the best because it was loaded with cashews)! ?

The other reason I love this meal is because it’s all stuff I like to eat: protein, fat, and vegetables. It’s a good option when looking for some low carb meals and even if not, you can always have it with a side of rice. (But choose brown rice for more nutrients, not the white rice that’s so common here in Asia). Additionally, like always, I try to “healthify” my meals, so there’s no sugar and just moderate a amount of sodium in this one. My Thai cooking buddy and critic said it was good, but “First, I put more sugar in it.” One thing I will say is I do not like creating recipes that are so high in sodium, but this is Asian food, and a lot of fish and soy sauce is used. You can take it out and add a salt alternative, but the flavor will be different. To add more spice, feel free to add more chilies. I feel I can leave that up,to the discretion of the cook!

Spanish Tortilla

February 9, 2017
Serves 4 People
Equipment
Stove top
Prep time
30m
Cook Time
10m

I first learned about Spanish tortillas on New Year’s Eve, after spending the day diving in the Similan Islands, a national park in the Andaman Sea, just north of Khao Lak, Thailand, with a bunch of Spaniards.  When somebody mentioned something about a tortilla, I was semi surprised they ate them in Spain as I often associate them with Mexico, but then somebody said they are made with potato.  Of course, I had to say, “No, tortillas are made of flour or corn,” and the conversation went on…  Well, Spanish tortillas are made of potatoes, eggs, and onions. And olive oil.  I know olive oil plays a role in the Mediterranean Diet, but I didn’t fully understand how much of it is actually used until I started meeting more people from Spain.

We recently had some Spanish guests at Hom Hostel & Cooking Club and they made dinner one night: a Spanish tortilla and something like pizza without sauce.  But the tortilla, or Spanish omelet as they called it in English, I had to see…! So, I watched, observed, and best of all, I tried.  And yes, that Spanish couple used a whole bottle of olive oil that night on dinner.

Here is the exact recipe for the tortilla they made.  This recipe varies home to home, family to family, and can be modified based on pan size or even mood!  It was good and I definitely want to try to make one on my own.  I have to say though, I really feel like I’m part Mexican because I did want to smother it in hot sauce, but I enjoyed it the Spanish way and had it with a bit of fresh tomato sauce on the side.

Yellow Curry Chicken

February 6, 2017
Equipment
Stove top
Prep time
30m
Cook Time
30m

I could call these series of recipes “Healthify Your Thai.”  I learn and watch the steps taken and ingredients used to create these dishes, but because we prepare meals here at Hom Hostel for 20+ people, serving sizes vary. If I input quantities based on a smaller group AND factor in nutrition, the meals are modified a bit.  With that said, however, all of the flavors and components are in the dish, just in more healthful and calorie controlled portions!

I hope you like it.