Pad Krapao (Thai-style spicy ground meat)

If you’ve ever craved something flavorful, filling, and easy to make without compromising your health goals, this Thai basil stir-fry is for you. Inspired by the classic Pad Krapao, this version is tailored to be gluten-free, high in protein, and adaptable to your needs. It’s also a nutrient-dense option that supports hormone balance, energy levels, and a strong metabolism—key priorities in women’s health.

So many women I work with think healthy eating is either boring or time-consuming. This recipe is proof that real food can be delicious, simple, and deeply nourishing. Whether you’re supporting your fitness goals, managing stress, improving digestion, or simply trying to eat clean, this dish delivers on all fronts.

Here’s what makes it stand out:

1. High-Quality Protein - Using 3 pounds of ground chicken (or turkey, pork, or beef), this dish packs in a serious protein punch. Protein is essential for:

• Hormone production and balance

• Muscle maintenance and repair

• Blood sugar stability

• Craving control and satiety

When served with a couple of fried eggs and a side of rice, you're easily getting 40–50g of protein per serving—perfect for meeting your daily needs, especially if you're active or in perimenopause or menopause.

2. Gluten-Free & Anti-Inflammatory - This recipe is completely gluten-free. We use gluten-free soy sauce (or coconut aminos) and fish sauce without hidden additives. These small details matter because gluten, even in trace amounts, can trigger inflammation, digestive discomfort, and hormone disruption in sensitive individuals.

3. Flavorful, Comforting, and Fast - The sauce—made from gluten-free soy sauce, garlic-ginger paste, fish sauce, and honey—delivers that umami-rich, sweet-savory balance that defines Thai cuisine. The basil adds a layer of aromatic freshness, while the chili and garlic infuse the dish with a pleasant heat and digestive support.

Bonus: this meal comes together in under 30 minutes and requires just one pan.

4. Balanced and Adaptable - We add peas or green beans for fiber and a pop of color, and serve it all over white rice for quick-digesting fuel. Want it low-carb? Swap rice for cauliflower rice. Vegetarian? Try shredded tofu, tempeh or soy granules instead of meat.

Topping it off with fried eggs adds healthy fats and even more nutrients like choline and vitamin D, which are critical for women’s brain and hormone health.

Don’t fear fat or carbs—balance is key. Pairing quality protein with a small serving of carbs and healthy fats helps regulate cortisol, reduce cravings, and support metabolism throughout the day.

RECIPE

Ingredients

• 3 lbs ground chicken (or substitute with turkey, pork, or beef)

• 1 Thai chili (or more to taste), finely chopped

• 10 medium garlic cloves, chopped

• 1 cup peas or chopped green beans

• 1 small red onion, chopped

• 1 cup Thai basil, holy basil, or Genovese basil, chopped

• 2 Tbsp avocado oil or animal fat (like tallow or lard)

For the sauce (combine in a bowl): 3 Tbsp gluten-free soy sauce, 2 Tbsp garlic-ginger paste, 3 Tbsp gluten-free fish sauce, 3 Tbsp honey

Instructions

1. Prep everything: Chop your garlic, chili, veggies, and basil. Mix the sauce ingredients in a small bowl and set aside.

2. Cook aromatics: In a large skillet or wok, heat the oil over medium-high heat. Add the onion, chopped garlic and chili. Sauté for 30 seconds until fragrant.

3. Brown the meat: Add the ground chicken to the pan and cook until fully done, breaking it up as it browns.

4. Add veggies and sauce: Stir in the peas or green beans, followed by the prepared sauce. Mix well and continue to cook until the meat is slightly browned and coated.

5. Finish with basil: Turn off the heat, add the fresh basil, and stir until wilted and aromatic.

6. Serve: Plate over steamed rice and top with two fried eggs

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana