Healthy Korean Foods For Weight Loss

Healthy Korean Food Choices, According to a Dietitian


The quantity of vegetables, fruits, meat, fish, and shellfish in Korean food is distinctive. It frequently comes with a variety of side dishes, such as pickles, kimchi, soup, and condiments.





Some meals come with a variety of little side dishes, such as fried tofu, spicy bean sprouts, steaming bokchoy, etc.

The meal bulgogii, a marinated beefsteak cooked over coals, is the most popular one served in Korea. Typically, steamed white or brown jjigae (Korean stew) or kimchi are served with bulgogi. Galbi, a grilled boneless chicken breast seasoned with soy sauce and sesame oil, is among the other well-liked dishes. Steamed white or black jjigae (stew), veggies, and gochujang are frequently served with galbi (a spicy Korean hot pepper paste).

Japchae, a type of Japanese noodle, is one of my favourites. It is typically topped with an egg and served with veggies like green onions, spinach, or mushrooms. Other favourites are Doenjang Jigae, a substantial bean soup with potatoes, carrots, and other vegetables, and Samgyetang, a traditional Korean stew of beef, ginsenosides, and radishes.


Korean cuisine is known for its high fat/high carbohydrate content. The primary calorie source is rice. Breakfast often consists of rice porridge (bap), which is frequently flavoured with vegetables including onions, carrots, and cabbage. Typically, rice meals like kimchi stew (guk) and jjigae make up lunch and dinner (stew). Fried chicken and rice cakes (banchan) are available as snacks.


Intro to Korean food

In Korean culture, meals are valued for both their flavour and their preparation. They also emphasise leading a healthy lifestyle. Eating is considered to be a type of nutrition and medicine. People don't eat because they are bored or lonely; they do it because they are hungry. People cook meals because they care and love them.

As a result, most meals include a variety of sides, soupy foods, stews, and condiments made from fermented sauces. A typical Korean lunch will usually include rice (bap), a number of banchan (small dishes presented at the table before the main dish), grilled meats, steaming fish, beansprouts, seaweed, and occasionally egg, vegetable, and/or noodle dishes.

There are many different kinds of Korean vegetable dishes, including kimchi, soy bean paste soup, hot pepper paste, soy bean paste, and spicy combinations of soy bean paste and vinegar. Other common vegetable dishes include lettuce, cabbage, spinach, carrot, onion, garlic, peppers, tomato, and zucchini.

What healthy ingredients are commonly used in Korean cuisine?

One of the cuisines with the fastest global growth is Korean food. With over 50 million native speakers, it should come as no surprise that Korean cuisine is gaining popularity all around the world. Korean cuisine combines simplicity, taste, and nutrition in everything from rice bowls to Bibimbap. But what distinguishes Korean cuisine from other cuisines specifically? And what elements in Korean cuisine make it such a fantastic component of our diets? In today's article, we'll examine these concerns in greater detail!

Healthy Korean food choices

Because the key component in the majority of traditional recipes is low in fat and high in fibre, Korean cuisine is renowned for being healthful. In actuality, Koreans consume around half as many calories daily as Americans do. In Korea, there are many different types of food, such as rice, noodles, soups, veggies, meats, fish, and sweets. Below are a few of our favourites.

Kimchi is a fermented cabbage dish popular in Korea. It is frequently eaten alongside rice, soups, or noodles.

Jokbal is a rice porridge with spiced meat on top.

Rice prepared with vegetables, seafood, or even meat is known as chigae.

Makhwaek, a traditional alcoholic beverage from Korea.

Soupy noodles: In Asia, soupy noodle soup is a common dish. Typically, it contains either fish, meat, or veggies.

Spicy fried rice cakes are known as tteokbakki.


Korean dishes to limit

You might want to be careful with certain Korean foods if you're trying to reduce weight or managing a medical condition through diet." The thin, crunchy coating that the soft, juicy chicken is surrounded with makes Korean fried chicken famous. However, it's not necessarily the healthiest option because it's fried and frequently covered in a salty, sweet sauce. Noodles in black bean sauce are a popular takeout food in the ecoregion. They are topped with a rich sauce prepared from black - paste, pork, and veggies. It normally contains a lot of calories from fat and carbohydrates."

Healthy eating tips

When eating out, there are several factors to consider. Here are some ideas to guide your decision-making:

Eat light meals such as chicken, soup, salad, steamed vegetables, or grilled items.

Choose lean meat, fish, chicken, beans, and legumes instead of saturated fats (such butter and cheese).

Order your sauce on top of your dish rather than dipping your toast into it.

Ask about any particular dietary restrictions or ingredient substitutions if there are any.

Drinks like tea, coffee, and alcohol may have hidden calorie counts, so use caution when consuming them.


Cooking Korean food at your own house

When cooking healthy Korean meals in your own kitchen, you can employ comparable methods.

When looking for recipes, seek out those that have a decent ratio of non-starchy vegetables, rice, pasta, butter, and oil to protein (meat) (tomatoes). Avoid eating fatty meats and carbohydrates.

Use a small amount of salt at first when using fermented sauce or another condiment to help you get used to the flavour. Increase the salt you use gradually once you're familiar with the flavour.

If you're preparing a recipe with ground beef, ask your neighbourhood butcher for a leaner cut of beef. Serve the dish with less veggies and more beef, as opposed to more vegetables and less beef.

Be mindful of meal sizes and keep an eye out for sodium when eating at Korean eateries. Use low-sodium ingredients if you prepare Korean cuisine at home.

My top healthy recipes from Korea

One of my favourites is kimchi fry. I adore it since it's simple to make, delicious, flavorful, and packed with nutrients. Additionally, it contains fibre and vitamins. Listed below are some suggestions for making this recipe healthier.

Use brown basmati or japonica in place of white basmati or jasmine. Compared to their white counterparts, these types retain more nutrients.

the dish with vegetables. The recipe is made more colourful and flavorful by steaming vegetables such carrots, green beans, mushrooms, zucchini, and others. For more protein, you could also include tofu or chicken breast.

Use soy sauces with less sugar. Low-sugar soy sauces are produced without sugar, so your dish won't have any extra calories as a result. If you prefer not to consume too much soy, you can alternatively use tamari in place of typical soy sauces. Japanese soybean paste known as tamari doesn't have any added sugar.

Simple tap water or bottled spring waters should be used in place of the vegetable oils. Despite having less calories than mineral-rich oils, spring waters are still packed with nutrients.

Be careful not to overdo the cheesiness. The flavour of the food can be overwhelmed by too much cheesy delight. To give the meal a little boost, add a small amount of shredded cheddar cheese.

The kimchi should not be compromised!

Soondubu Soft Tofu Soup

Soondubu, which means "soft and delicious" in Korean, is a traditional stew made from soondae, or chewy, soft, silky soybean curd, cooked in a hot soup base. It comes with rice and a number of side dishes.

Soondubu calculates its nutritional data using the USDA Food Database.


Dak Bulgogi (Chicken Bulgogi)

In place of the typical Korean beef bulgogi, chicken is used in the chicken bulgogi gigi. Here is a recipe for it.

Spicy Chicken Bulgogi

Thigh fillets, which are leaner than breast fillets and are boneless and skinless, are used in the spicy bulgogi recipe I'm providing today. They cook quickly and retain moisture better than breast fillets, which makes them excellent for stir-fries as well. Use any kind of thigh fillet you choose; if you favour darker flesh, just swap out a third of the fillets with dark ones.

Red pepper flakes and sambal olek chilli paste are needed for this recipe. These two components both impart flavour without being extremely hot. A Filipino condiment called sambal oeleck is made up of shallots, vinegar (sour), salt, and chiles. It is not too hot, much like Sriracha. Dried red bell pepper that has been ground into a powder is red pepper.

Most Asian supermarkets carry both of these items. If purchasing them online makes you uncomfortable, try looking for them at your neighbourhood Asian or Chinese markets.

Ingredients:

1 pound boneless skinless chicken thighs

2 tablespoons vegetable oil

3 cloves garlic, minced


Dakdoritang

— What Is It? And How Healthy Is It?”

In a hearty and flavorful broth, delicate pieces of marinated, grilled meat are presented in the meal known as dakdoritang ().

So what does this recipe's nutritional profile look like? Is it beneficial? We'll examine the elements to determine their nutritional value.

Dak doriteng provides 430 calories per serving, 31 grammes of protein, 19 grammes of fat, and 48 grammes of carbohydrates.

Boneless, skinless thigh meat, baby carrots, onions, garlic, ginger, gochujang (a spicy red chilli sauce from Korea), sugar, white wine vinegar, salt, black pepper, and boiling distilled or filtered tap, well, spring, or mineral waters make up the majority of the components.

It's a very nutritious dish since the lean, skinless, boneless, cooked, chopped breast provides the majority of the calories from protein.


Air Fryer Korean Fried Chicken

One meal that everyone enjoys is Korean fried rice. Did you also know that there are ways to make it better, though? You can take pleasure in the crispiness of using an air fryer without worrying about bad fats and oily food. This recipe coats the meat with only four tablespoons of cooking spray, making it a healthier option than frying. Although you can use any type of flour you like, I advise choosing a gluten-free flour combination because it enables the dish's crust to be beautiful and crunchy.

The nicest part of this recipe is that it doesn't require deep frying, so there's no risk of splattering hot oil on oneself. Additionally, since it cooks with hot steam rather than boiling oil, you'll be able to cook healthier foods without worrying about splatters.


Korean Foods For Weight Loss

Korean cuisine has had a significant influence on my life as an Asian American. I had access to a range of traditional foods when I was little.

There are many different varieties of Korean food available, so here is a list of my top five recommendations along with information about why they are healthy.

I grew up eating Korean food, and now that I'm a trained nutritionist, I can see it from a different angle and understand why it's so healthy for us. Take a peek at some of my favourite Korean foods to get things started.

Kongguksu (Soy Bean Noodles)

A common side dish in Korea is kimchi, which is created from fermented vegetables. In Korea, people have been eating it for millennia. Kongguksu was developed during the Joseon Dynasty (1391–1910) by incorporating meat into the mixture. Kongguksu is currently one of Korea's most well-liked foods.

Commonly utilised ingredients include simple things like beans, vegetables, and herbs. Nevertheless, depending on where you live, there are many variants to this recipe. For instance, while some people use beef bone, others prefer to use poultry bone. This recipe is also offered in some restaurants with pig ribs.

Often, a side salad is provided with this dish, which is typically served cold. This meal is fantastic when paired with crisp cucumber slices.


Kimbap

Steamed white sticky glutinous (glutinous) short-grain brown Japanese wheat flour dough is used to make the Asian delicacy known as kimbap, which is then wrapped around seasoned raw veggies. It is frequently accompanied by a side dish like kombucha and is normally served for breakfast or lunch. It is typically offered for sale at night markets or on the streets of Korea under the name "kimbap."

My mother used to regularly buy me a packet of kimbab when we went shopping together when I was a child. These days, my preferred accompaniment for it is tteok bokki, a spicy Korean rice cake with a taste akin to tempura.

In Korea, you can find kimbap (Korean rice cake) practically anyplace. It is typically served in restaurants, but you can also purchase it in convenience stores. This is a recipe.


Jeonbokjuk (Abalone Porridge)

One of the things that we like to consume when we're feeling down or simply want something soothing is jeonbok juk. It is essentially a rice porridge cooked with a variety of ingredients, such as veggies, seaweeds, and abalone. What are they like to taste? Let's investigate!

Japchae (Korean Glass Noodles)

One of those dishes that is typically offered at most restaurants in South Korea is japchae (pronounced "jup cha"). Japchae is essentially comprised of steaming white wheat flour noodles topped with veggies like cabbage, mushrooms, and occasionally even meat, but it has a unique quality that sets it apart from the competition.

Glass noodle salad is known by the term "japchae," which is not actually a food. Because it's typically eaten as a side dish, it's frequently referred to as japchae.

What do you think of this dish, then? I do hope you like it! Tell me if you give it a try.

Although you won't be able to measure the exact amount of oil you use for frying, you can estimate how much you need by consulting the recipes.

Let's imagine you want to know the precise amount of sodium in a single serve. The names of the ingredients and the relevant amounts are listed below.

1 cup of rice noodles 200 calories

2 cups of vegetables 50 calories


Bibimbap Mixed Veggies With Rice

This recipe is unquestionably one that I observe many Americans eating all year long. My mum frequently prepares this recipe because it's quick and simple to create. It's a dish where you can cook any combination of vegetables you like in your pot. The saltiness, tanginess, and sweetness that combine when you combine the ingredients in this dish are my favourites. I adore this dish since it is filling and healthy. This is the recipe you should use if you want to develop one that you can serve to guests or family.

You can use our recipe below to prepare a dish that is similar to this one.

Ingredients:

1 cup short grain brown rice

2 cups water

3/4 teaspoon salt

1 tablespoon sesame oil


Bean Sprout Soup

One dish that is present at practically every Korean gathering is bean sprout soup. Although it's frequently served with rice and galbi (short rib), it can also be consumed by itself as a light supper.

Bean sprout, soy sauce, garlic (or shallots), ginger, onion, sesame seed, salt, and black peppercorn are the major components of this recipe.

Because it employs items that the majority of people already have at home, it is straightforward and appealing.

We'll look at some dietary data for a normal bowl of bean sprout soup here.

Each calorie matters. For every calorie of carbohydrates, there are around 2 grammes of protein and 1 gramme of fat.


Beef Soup With Vegetables

One of the most popular dishes in Korea is beef soup with vegetables. It may be found in practically all Korean restaurants. Beef, vegetables, and spices are included. And it tastes great!

Typically, ingredients are blended in a sizable pot and cooked for a number of hours until they are prepared to be strained out. The first step's broth is then drained into a different container and served separately.

This dish is prepared according to a traditional method. However, cooking it yourself is simple enough for you to do. Observe the steps we've provided.

Here is the recipe for this traditional dish.

2. Cut the meat into little pieces. Beef should be cut into small chunks.

2. Fill the stockpot with the beef. Add enough mineral or spring water from the tap (not distilled) to cover the beef. Add kosher or sea salt to taste, 1/2 teaspoon. The mixture should boil. heat to a medium-low setting. For about three hours, simmer with the cover on. Beef should be taken out of the pot. Allow to totally cool. Bite-sized pieces of meat should be shredded.

Cut the onion into dice. Peel the clove of garlic. Chop up the giander root. The green onions should be cut.


HanJeongsik (Full Course Meal)

Hanjeongsig literally translates to "complete course dinner." The meal is divided into several tiny dishes (appetisers), one main dish, and dessert. The meals are often meant to be eaten in succession, starting with the appetisers and finishing with the dessert. They typically come with a variety of sides and drinks.

Hanjeong denotes a "little portion," while sik denotes consumption. Thus, the precise translation of hanjeongsik is "eating little quantities."


Kalguksu (Knife Cut Noodles)

Korea is where kalguksu noodles are from. They are available in a variety of flavours, such as those flavoured with beef, pork, poultry, seafood, vegetables, and mushrooms. You may eat them plain, sprinkle them with toppings like scallions, sesame seeds, chilli peppers, seaweed, and bean sprouts, or cover them in a hot sauce.

SoonDaeGuk (Blood Sausage Soup)

Blood sausages may not be everyone's cup of tea, but I can guarantee you that they taste fantastic and are definitely worth tasting.

They resemble sausages that have been packed with rice and glass noodles rather than being produced with actual blood at all.

It has a somewhat bland flavour on its own, but when turned into broth, it takes on a lot of flavour.

Before you become proficient at making soondae guks, you'll need to practise a bit, but once you do, you won't want to eat anything else again.

Let's examine the nutritional information of a typical Korean lunch.


Healthy Korean Food for Spring and Summer

Koreans typically eat a lot of dishes using fresh fruit and vegetables throughout the spring and summer. These are great for a diet that is balanced.

You may start enjoying these top recipes right away thanks to what we've found!

2. Kimchi Jjigaes: This is one of the most well-liked side dishes in Korea. It is available everywhere.

3. Bulgogi - Meat is cooked over charcoal to make bulgogigayaki, or marinated beef. It complements rice and kimchee well.

4. Spicy Tofusalad - Loaded with nutritious ingredients, this salad is spicy. Along with tofu, it also has iceberg lettuce, cucumbers, carrots, radish, cabbage, scallions, and hot sauce.

5. Green onion pancakes, which are covered in cheddar and stuffed to the gills with green onions. They are delicious and simple to prepare.

1. Potato Soup - This soup is made with potatoes, bay leaves, parsley, thyme, celery, onions, carrots, and chicken broth. It is a full meal by itself.


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