
น้ำตกหมู
ยำ • ไทย
เกี่ยวกับ Nam Tok Moo
Grilled pork waterfall salad, Isaan-style
How to Make Nam Tok Moo (Traditional & Healthy Version)
Nam Tok Moo, also known as Thai Grilled Pork Salad, is a vibrant dish rooted in the culinary traditions of northeastern Thailand, particularly the Isaan region. The name 'Nam Tok' translates to 'waterfall,' referring to the juices that drip from the grilled pork as it cooks, infusing the meat with its signature smoky flavor. This salad is a harmonious blend of grilled pork slices tossed with fresh herbs, toasted rice powder, and a tangy lime-based dressing. Rich in flavors, Nam Tok Moo is celebrated for its balance of spicy, sour, salty, and slightly sweet notes, making it a standout in Thai cuisine. Traditionally served as part of a meal with sticky rice and raw vegetables, Nam Tok Moo is both satisfying and refreshingly light. Its popularity stems from the use of locally sourced ingredients and the emphasis on bold, lively flavors. This healthy version maintains the authentic taste while ensuring a mindful approach to calories and nutrition. The dish is ideal for anyone seeking an authentic Thai experience, whether you're exploring global cuisine or looking for a nutritious salad with a protein boost. Nam Tok Moo showcases the essence of Thai cooking—freshness, balance, and vibrant flavors, making it a great choice for health-conscious food lovers worldwide.
วัตถุดิบ(สำหรับ 1 plate, typical for Thai salad portions)
- 250g Pork tenderloin (Moo)
- 1/4 cup Fresh mint leaves (Bai horapa)
- 1/4 cup Cilantro (Bai pak chi)
- 2 stalks Green onions (Ton hom)
- 1/4 cup, thinly sliced Red onion (Hua hom deng)
- 2 tbsp Roasted rice powder (Khao khua)
- 1/2 tsp Thai chili flakes (Prik pon)
- 2 tbsp Fish sauce (Nam pla)
- 2 tbsp Lime juice (Nam manao)
- 1 tsp Sugar (Palm sugar preferred) - ไม่จำเป็น
วิธีทำ
- 1
Marinate the pork tenderloin with 1 tablespoon fish sauce and half the lime juice. Let it rest for 10 minutes.
10 minutes
Marinating pork ensures it stays moist and flavorful.
- 2
Grill the pork over medium-high heat for 5-7 minutes each side, until cooked and lightly charred. Let rest before slicing.
15 minutes
Resting the pork before slicing locks in the juices.
- 3
Slice the grilled pork thinly and place in a mixing bowl.
2 minutes
Thin slices blend better with other salad ingredients.
- 4
Add red onion, green onions, mint, and cilantro to the pork. Toss gently to combine.
3 minutes
Mix herbs just before serving to preserve freshness.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Nam Tok Moo is an excellent healthy salad due to its lean protein content and abundance of fresh herbs and vegetables. It is low in saturated fat and free from deep-fried elements, supporting weight management and heart health. The use of natural flavors, minimal added sugar, and fresh ingredients makes it ideal for calorie tracking and healthy eating. Its balanced macros ensure sustained energy and nutritional benefits without unnecessary calories.
Nam Tok Moo is a nutrient-rich dish packed with lean protein from pork tenderloin, which helps muscle repair and satiety. The abundance of fresh herbs like mint and cilantro provides antioxidants, vitamin C, and phytonutrients. Red onion and green onions add fiber and support digestion. Roasted rice powder delivers a small amount of healthy carbohydrates. The salad dressing, made from lime juice and fish sauce, is low in calories and offers essential minerals. This combination makes Nam Tok Moo a wholesome meal choice.
เคล็ดลับ
- 💡Tip 1: Use freshly toasted rice powder for authentic flavor.
- 💡Tip 2: Slice pork against the grain for tenderness.
- 💡Tip 3: Adjust chili flakes to your preferred spice level.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Herbs may wilt, so add fresh ones when serving again. Avoid freezing as texture changes.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 130.0 kcal |
| โปรตีน | 14.0 g |
| คาร์โบไฮเดรต | 4.0 g |
| ไขมันทั้งหมด | 6.0 g |
| ไฟเบอร์ | 1.0 g |





