Tom yum is a hot and sour Thai soup, usually cooked with shrimp. The words “tom yum” are derived from two Thai words. Tom refers to the boiling process, while yum means ‘mixed’.
This version of tom yum by Camilla Caton, who topped the nutrient density leaderboard for our first two challenges, takes it up a nutrient density notch with liver, abalone, clams and octopus. If you can’t get all these ingredients it doesn’t matter too much, you can just use whatever you have available and throw it in a big pot.
Liver adds tons of bioavailable protein along with copper, zinc, iron, choline and vitamins A, B2, B3, B5, B6 and B12. Abalone, clams and octopus bring more protein, choline, vitamins B5, B12 and E as well as iron, phosphorus and selenium while the veggies fill in the folate, vitamins C, D and K1, potassium and copper while the tom yum paste and spices bring the Thia flavour.
One serve provides 765 calories, 102 g protein, 17 g fat, 41 g of net carbs and P:E = 1.8.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 400 g (14 oz) beef liver
- 4 tbsp tom yum Paste
- 3 tbsp ginger root
- 4 cloves garlic
- 1 tbsp salt
- 2 L tap water
- 3 cups coconut milk, unsweetened
- 700 g (24 oz) molluscs, abalone, mixed species
- 100 g (3.5 oz) octopus or shrimp
- 400 g (14 oz) clams
- 100 g (3.5) spinach
- 1 cup bamboo shoots, canned and drained
- 2 cups enoki mushrooms, sliced
- 290 g (10.2 oz) mushrooms, sliced
- 450 g (15.7 oz) broccoli, cut into florets
- 400 g (14 oz) cauliflower, cut into florets
- 100 g (3.5 oz) snow peas
- 1 cup green beans, cut into 2 cm pieces
- Heat a big pot to medium heat, add a scant amount of fat and brown the liver on both sides.
- Add the ginger, garlic and Tom Yum Paste, stir.
- Add the salt, water and coconut milk. Bring to the boil then turn down low and add the fish and seafood. Simmer gently for 10 minutes.
- Add the remaining veggies and simmer for 5 more minutes.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- blood sugar & fat loss
- cancer (weight loss & nutrient density)
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.