Eat Healthy, Travel Happy: Cambodia

In the Khmer diet, rice and freshwater fish play a big role due to the abundance of both within the country. Fish Amok is probably the most popular Cambodian dish. This dish is composed of a rich and creamy curry that is the perfect balance of ginger, lemongrass, turmeric and coconut milk. Traditionally served with chunks of freshwater fish, a great source of Omega-3 and steamed beautifully in a banana leaf, this dish is a treat for the eyes as well as the body!

This raw green mango salad is an explosive burst of flavour – a perfect combination of sour, spicy and sweet flavours. Unlike the Thai version of green papaya salad, the Cambodian one is less spicy, includes grated carrots, bell peppers and beans, dried shrimp and may well include pieces of grilled or smoked seafood. You can enjoy the salad with brown rice for that extra healthy kick and fibre boost.

Unlike most complicated curries, this one is rather simple to prepare yet equally delicious. Firstly, you’ll need to fry some onion, garlic, and ginger in 3 tablespoons of olive oil. Add fish curry powder and stir before pouring in the coconut milk. Add curry leaves and salt to taste and bring to a boil. Next is to add the okra or fresh vegetables of your choice. Cover again and bring it back to a boil. Reduce the heat and simmer for 5 minutes before adding in sliced pieces of salmon, red snapper or sea bass. Once the fish is cooked, pair it with brown rice or capati.

Cambodians know how to make a great broth! Varying from sweet and sour, to mild and spicy, and full of vegetable goodness such broth is none other than the Cambodian sour soup. Tangy, with hints of spices, this light and flavourful soup has many manifestations throughout Cambodia. Core ingredients include a mixture of lemongrass, galangal, cilantro and other local herbs, green onions, fish sauce, sugar, chillies and different types of meat. The sour flavour often comes from tamarind and/or lime. Garnishes of green onions, fried garlic, cilantro leaves, lime wedges and fish sauce are often added to enhance the taste.

Many locals start their day with Khmer noodles which is a popular dish, locally known as Nom Banh Chok. A perfect dish to eat on a hot day, it consists of rice noodles topped with cold fish gravy and lots of crispy, fresh vegetables including cucumbers, green beans, water lily stems, mint and basil leaves, banana blossom and bean sprouts. It is very similar to the Thai dish ‘Kanom Jeen’.

Bananas grow all over Cambodia and are available in a variety of colours and sizes – red and green, standard yellow, large and small – with the baby yellow bananas being the star of street-food snacks. They are widely prepared in two ways: skewered and grilled over wood charcoal or pounded thinly and coated in a batter speckled with black sesame seeds before being fried. Opt for the grilled as it is healthier than the deep-fried oily version.

f you have a sweet tooth, you would not want to miss out on this delightful dessert - a pumpkin custard locally called Num Sang Khya L’peou.  Local pumpkins, or kabocha squash, are scooped out and filled with a mixture made of egg yolks, palm sugar and coconut milk. They are then baked or steamed. Slices of the pumpkin custard are served with a scoop of shaved ice and topped off with coconut milk.

• When ordering drinks or beverages such as tea, coffee, juices, shakes or smoothies – opt for no sugar as they are normally added with condensed milk and sugar syrups.
• Try to dine in restaurants which do not use Mono Sodium Glutamate (MSG) in their dishes, as additives are often added as flavour enhancers.

Get your dose of healthy food by savouring the distinct flavours of Cambodia, as the locals say “ânhcheunh pĭsaa ôyy ban chhngéanh” (have a nice meal)!