Healthy Thai Food for the Modern Mom
By Marium Arsalan ( Content contributor for Performist pte ltd)
As a mother of two living and working in Dubai, I’m always on the lookout for meals that are not only healthy and delicious but also quick to prepare after a busy day. That’s how I discovered the vibrant world of Thai cuisine — a perfect blend of sweet, sour, salty, and spicy flavors that come together beautifully in every dish.
Thai food is all about balance, freshness, and simplicity, making it an excellent choice for families. Whether it’s a comforting bowl of curry, a light salad, or flavorful stir-fried noodles, these recipes bring restaurant-quality taste to your home — without spending hours in the kitchen.
Let’s explore some easy, wholesome Thai recipes that will delight your kids and fit right into your busy schedule.
1. Pad Thai (Stir-Fried Rice Noodles)
Why Moms Love It: Quick, filling, and packed with protein — this noodle dish is a family favorite.
Ingredients (2 servings):
200 g rice noodles
2 tbsp vegetable oil
2 eggs
200 g chicken or shrimp
2 tbsp fish sauce
1 tbsp tamarind paste
1 tbsp brown sugar
½ cup bean sprouts
¼ cup chopped peanuts
2 spring onions, chopped
1 lime, cut into wedges
Quick Steps:
Soak noodles in warm water for 30 minutes, drain. In a wok, heat oil, lightly scramble eggs, add chicken/shrimp, then toss in noodles, sauces, and sugar. Stir-fry until coated. Add sprouts and spring onions, then serve with peanuts and lime wedges.
2. Tom Yum Goong (Spicy Shrimp Soup)
Healthy Twist: A light, flavorful soup rich in protein and antioxidants.
Ingredients: Shrimp, chicken stock, lemongrass, lime leaves, galangal, chilies, mushrooms, fish sauce, lime juice, and cilantro.
Quick Steps: Boil broth with herbs, add shrimp and mushrooms, season, and top with cilantro. Ready in 15 minutes!
3. Green Curry (Gaeng Keow Wan)
Why It Works for Families: Mild yet flavorful; pairs perfectly with rice for a balanced meal.
Ingredients: Green curry paste, coconut milk, chicken, Thai eggplants, fish sauce, sugar, basil, and kaffir lime leaves.
Quick Steps: Sauté curry paste in coconut milk, add chicken and veggies, simmer with seasonings, finish with basil.
4. Som Tum (Papaya Salad)
Mom Tip: A great side dish or light lunch — full of vitamins and crunch!
Shredded papaya, carrots, tomatoes, chilies, lime juice, and peanuts — all tossed together for a refreshing bite.
5. Thai Basil Chicken (Pad Krapow Gai)
Perfect for Work Nights: Ready in 15 minutes and pairs perfectly with jasmine rice.
Ground chicken stir-fried with garlic, chilies, soy and oyster sauce, and fresh basil. Serve with a fried egg for extra flavor.
6. Massaman Curry
Comfort in a Bowl: Creamy, rich, and perfect for family weekends.
Tender beef or chicken simmered with coconut milk, potatoes, onions, peanuts, and warm spices.
7. Thai Mango Sticky Rice
Kid Favorite Dessert: Naturally sweet and wholesome.
Sticky rice with coconut milk and fresh mango — a timeless treat that feels indulgent yet nourishing.
8. Thai Spring Rolls
Lunchbox Win: Light, crispy, and full of veggies.
Glass noodles, carrots, and cabbage wrapped and fried golden — serve with sweet chili sauce.
9. Thai Fried Rice (Khao Pad)
Everyday Essential: Great for using leftovers and loved by kids.
Jasmine rice stir-fried with eggs, vegetables, and chicken or shrimp for a complete, hearty meal.
Why These Recipes Work for Busy Moms
Quick & Easy: Most dishes are ready in under 30 minutes.
Nutritious: Balanced with protein, vegetables, and healthy fats.
Kid-Approved: Mild flavors can be easily adjusted.
Time-Saving: One-pan or single-pot cooking for minimal cleanup.
Where to Buy Ingredients in Dubai (Online Stores):
? Carrefour UAE — for fresh produce, noodles, and sauces
? Spinneys — for premium ingredients and fresh herbs
? Choithrams — for pantry staples like coconut milk and rice
? Lulu Hypermarket — for budget-friendly Thai sauces and condiments
? Asian Grocery UAE — for authentic Thai curry pastes, tamarind, and fish sauce
