Healthy Korean food is the common denominator in most weight-loss diets of all kinds, due to its great variety and richness of its ingredients.
Korean cuisine is one of the important kitchens in Asia, and Korean cuisine, in general, is a healthy one that relies a lot on fresh materials, specifically rice, beans, and various kinds of vegetables and soups; This cuisine originates from the ancient agricultural and nomadic traditions of southern Manchuria and the Korean peninsula.
Read more: Mexican food healthy
About Korean cuisine and healthy Korean food
Although Korean cuisine contains dishes that differ from one region to another, Korean cuisine mainly relies on steamed rice, vegetables, and meats. Specifically, sesame oil, “Duingang” fermented bean paste, soy sauce, salt, garlic, ginger, fermented red pepper, “gochujang” paste, herbs, lettuce, cinnamon, quince, pomegranate, lemon, “a kind of citrus”, fruits, ginseng, and legumes. generally.
Usually, appetizers, main dishes, and desserts are served on the table in one go, not gradually, and this kitchen has many appetizers, mezze or side dishes called “Albanchan”; Among them is the well-known dish of kimchi, “fermented and spicy cabbage.”
And the royal kitchen had a great role in developing Korean cuisine in past centuries. He brought to the royal palaces the finest dishes from all regions and regions, laid the foundation for cooking traditions, and spread their best experiences, recipes, and dishes through cooks who became monks in Buddhist temples scattered all over the country, and for this reason, experts consider that the pillars of Korean cuisine belong to the local kitchens; Royal and Buddhist cuisine.
Hundreds of vegetarian restaurants in the country are hundreds of vegetarian restaurants in the country that are far from the eyes of tourists, and these restaurants include a lot of buffets, cold dishes, tofu dishes and kimchi dishes “3 types, pickled cabbage with hot pepper, with pickled and spicy radish, white not hot”, and on this, it is eaten All kinds of food are stainless steel chopsticks and long-processed shallow spoon called “soju soju”.
Read more: healthy Chinese food
Examples of healthy Korean food
Kimchi “fermented vegetable”
It is one of the oldest dishes in Korean cuisine, and it is at the top of the list of healthy Korean food at all.
This dish is very popular on the Korean table, and for Koreans, a meal is not complete without kimchi.
This dish is a mixture of fermented vegetables, which gives it a hot and sour taste, and it is prepared using different types of ingredients, but the main ingredient for this dish is cabbage.
And because this dish contains a unique mixture of flavors, which many European dishes lack, as well as its high nutritional value because it is high in fiber, it has also been popular with foreigners.
Read more: healthy Asian food
Bibimbap “Mixed Rice”
This dish is universally accepted in the health community, and it is recommended by a large team of dieticians around the world.
also This dish also received viewers’ preference as the most important dish in healthy Korean food, in a poll conducted by CNN in 2011.
This dish contains a mixture of highly nutritious ingredients including rice and seasonal vegetables, all fried in a small amount of oil, as well as mushrooms, beef, soy sauce, chili paste, and fried eggs. And several other additives are added to it that differ according to the region in which it is made.
Read more: food in germany
Bulgogi “Marinated Roast Meat”
If we mention healthy Korean food, we must mention Bulgogi, which is one of the most popular dishes that contain meat in Korean cuisine.
The dish is prepared by placing the pieces of meat on the grill, with slices of garlic and onions next to them to add more flavor. This dish is often served with a thick paste of hot red pepper, known in Korea as ssamjang, as well as slices of lettuce that are wrapped around the meat.
Japchae “fried noodles with vegetables and meat”
It is a healthy Korean food, especially in South Korea, and is often served as a side dish for lunch or dinner, and sometimes as a main dish.
This dish consists of fried noodles made with sweet potato flour, thin slices of vegetables and chunks of beef with a hint of soy sauce and sugar.
Some other ingredients such as mushrooms are also added to this dish.
This dish is considered one of the most distinctive dishes because it contains delicious and varied flavors due to the meat, vegetables, soy, and added sugar.
Read more: Healthy Japanese food
Hoeddeok “Korean Pancakes.”
Hoeddeok can be thought of as the Korean version of Western Pancakes, which is a tablet-shaped dough, stuffed with a mixture of honey, cinnamon, and brown sugar with small pieces of peanuts, and cooked on a grill and then served.
Soondubu Jiggae “spicy tofu soup.”
It is one of the most prominent Korean healthy food dishes, and it is made of tofu (called Dubu in Korean) plus mushrooms and vegetables, and is prepared using fish or beef with chili paste, along with a number of other additions, according to the desired horror and taste.
Read more: Indian Food
Healthy Korean food to lower cholesterol
As we already mentioned, Korean foods are delicious, spicy and full of healthy ingredients in general, making them a good food to follow if you are trying to lower your cholesterol levels. These dishes usually contain a wide use of vegetables, fruits, and other active ingredients garlic, green onions, chili peppers, and ginger.
The fact of the matter is that some dishes contain a high cholesterol cyst, so you should stick to low-cholesterol healthy Korean food.
Salads are usually healthy, however, some ingredients may add more fat to your plate.
Koreans use vegetables, whole grains, fish and fruits in their kitchen. But they sometimes use refined sugar and yogurt as a base for decoration. To avoid introducing excess fats and refined sugars into your diet, you can substitute regular, low-fat yogurt.
Soups and stews
Korean soups and stews are also healthy, containing many types of cholesterol-friendly vegetables and spices.
Many of the soups are garnished with garlic and onions. Some soups may contain pork or red meat, which can add fat to your other ingredients, so you can do without it.
Rice and noodles are also used in many soups and stews. If you are looking to increase your fiber intake, use whole wheat or wheat and rice pasta.
Read more: Low-carb Chinese food
HOW TO MAKE HEALTHY KOREAN FOOD VIA THE FITSIAN METHOD
Embrace the FItsian Method we’re going to explore how to healthy korean food using the FItsian method, a practical and nutritious approach to enjoying the flavors of Korean cuisine.
The FItsian method combines the deliciousness of Korean food with a health-conscious twist. Let’s dive right in:
Gather Your Ingredients
Just like any culinary adventure on healthy korean food, start by gathering your ingredients.
The key to healthy Korean cooking is choosing fresh, quality produce and lean proteins.
For example, you’ll want to stock up on ingredients like:
- Fresh vegetables: Think cabbage, spinach, and radishes.
- Lean protein sources: Chicken breast, tofu, or lean cuts of beef.
- Whole grains: Brown rice or quinoa.
Master the Art of Fermentation
Korean cuisine is healthy korean food famous for its fermented ingredients, which not only add depth of flavor but also offer probiotic benefits for your gut.
Embrace the art of kimchi, which is fermented cabbage seasoned with various spices. You can also explore other fermented options like soybean paste and gochujang (red pepper paste).
These ingredients are not only delicious but also contribute to a healthy digestive system.
The heart of Korean cooking is achieving a harmonious balance of flavors.
Korean dishes healthy korean food typically include a blend of sweet, salty, spicy, and umami tastes.
Experiment with ingredients like sesame oil, soy sauce, garlic, and ginger to create a flavorful base for your dishes.
Incorporate More Vegetables
Korean cuisine excels in its use of vegetables.
Take inspiration from dishes like Bibimbap, a rice bowl filled with various vegetables and protein.
Experiment with colorful, nutrient-rich veggies to create dishes that are both delicious and visually appealing.
Mindful Cooking Techniques
Korean cooking often involves techniques like stir-frying, grilling, and steaming, which can help retain the nutrients in your dish’s healthy korean food.
Focus on these methods to create meals that are both delicious and nutritious.
Part of the FItsian method involves being mindful of your portions. Korean dishes are often served family-style, allowing everyone to portion out their servings.
This practice promotes mindful eating and helps avoid overindulgence.
Experiment and Enjoy
The beauty of the FItsian method is its flexibility.
Feel free to experiment with your favorite Korean dishes while incorporating healthy ingredients and techniques.
With practice, you’ll find that you can savor the delightful flavors of Korean cuisine without compromising your health goals.
the FItsian method empowers you to enjoy the rich and diverse flavors of Korean cuisine in a healthy and mindful way.
MY TOP FAVORITE HEALTHY KOREAN RECIPE
There’s nothing quite like the joy of savoring delicious Korean dishes that not only tantalize your taste buds but also align with your health goals.
These dishes are not only naturally nutritious but also tweaked to be low in calories, making them ideal healthy korean food for those aiming for optimal protein consumption and weight management:
First recipe: Kimchi Fried Rice
Kimchi Fried Rice It is among the healthy Korean food:
- 2 cups of cooked brown rice
- 1 cup of kimchi (fermented cabbage)
- 1/2 cup of lean protein (chicken, shrimp, or tofu)
- 1 tablespoon of soy sauce
- 1/2 teaspoon of sesame oil
- Sauté the protein in a non-stick pan until cooked.
- Add the kimchi and stir-fry for a couple of minutes.
- Add the cooked brown rice and stir in the soy sauce.
- Finish with a drizzle of sesame oil.
The second recipe: Bibimbap
Bibimbap is among the healthy Korean food:
- Cooked brown rice
- Lean protein (beef or tofu)
- Assorted sautéed vegetables (spinach, carrots, mushrooms)
- Sunny-side-up egg
- Gochujang sauce
- Arrange the cooked rice in a bowl.
- Top with sautéed vegetables and lean protein.
- Add a sunny-side-up egg on top.
- Drizzle with spicy gochujang sauce.
The third recipe: Bulgogi
Bulgogi is among the healthy Korean food:
- Thinly sliced beef
- 1/4 cup of soy sauce
- 2 tablespoons of sugar substitute
- 1 teaspoon of grated ginger
- 1 minced garlic clove
- Mix soy sauce, sugar substitute, ginger, and garlic.
- Marinate the beef slices for at least 30 minutes.
- Grill or stir-fry until cooked.
Fourth recipe: Kimchi Stew
Among Korean food Kimchi Stew:
- Lean protein (chicken or tofu)
- Silken tofu
- Sliced vegetables (onions, zucchini)
- Low-sodium chicken broth.
- Sauté protein in a pot.
- Add sliced vegetables and kimchi.
- Pour in the chicken broth and add silken tofu.
- Simmer until vegetables are tender.
Fifth description: Tofu Jjigae
Tofu Jjigae is among the healthy Korean food:
- Silken tofu
- Sliced vegetables (mushrooms, zucchini)
- Gochugaru (Korean red pepper flakes)
- Low-sodium soy sauce.
- Combine tofu, vegetables, and seasonings in a pot.
- Add enough water to cover the ingredients.
- Simmer until the tofu is heated through.
Sixth recipe: Dakbokkeumtang (Spicy Chicken Stew)
It is among the healthy Korean food Dakbokkeumtang:
- Chicken pieces
- Gochugaru (Korean red pepper flakes)
- Vegetables (potatoes, carrots, onions)
- Low-sodium chicken broth.
- Combine chicken, vegetables, and seasonings in a pot.
- Add low-sodium chicken broth.
- Simmer until the chicken is cooked through.
DAK BULGOGI (CHICKEN BULGOGI)
Before we embark on our culinary adventure, make sure you have all the necessary ingredients at your fingertips.
Here’s what you’ll need for a delicious chicken bulgogi:
- 1 pound of boneless, skinless chicken thighs (thinly sliced)
- 1/2 onion (thinly sliced)
- 2 green onions (chopped)
- 1 small carrot (julienned)
- 2 cloves of garlic (minced)
- 2 tablespoons of soy sauce
- 1 1/2 tablespoons of sugar substitute
- 1 tablespoon of grated ginger
- 1 tablespoon of sesame oil
- A pinch of sesame seeds (for garnish)
- Vegetable oil (for cooking)
It’s time to bring everything together and cook your chicken bulgogi:
- In the same skillet, heat a bit more vegetable oil over medium-high heat.
- Add the marinated chicken and cook until it’s no longer pink, usually about 5-7 minutes.
- You’ll notice the tantalizing aroma as the flavors meld together.
- Return the sautéed vegetables to the skillet and stir-fry for an additional 2-3 minutes until everything is well combined.
- Sprinkle your chopped green onions over the cooked chicken.
- Give it a final stir to incorporate the green onions.
- Plate your chicken bulgogi, and for a finishing touch, garnish it with a pinch of sesame seeds.