Nom Hoa Chuoi is a traditional Vietnamese dish known for its refreshing flavors and vibrant colors. It features banana flowers as the star ingredient, which are thinly sliced and mixed with tender shredded chicken or pork, fresh herbs like mint and cilantro, crunchy peanuts, and a zesty dressing typically made with lime juice, fish sauce, sugar, and garlic. This salad offers a delightful combination of textures and tastes, with the banana flowers providing a slightly crunchy texture and a subtle floral note.

The history of Nom Hoa Chuoi dates back to Vietnamese culinary traditions, where the creative use of local ingredients resulted in dishes that are both nutritious and delicious. Banana flowers, often considered a culinary gem in Vietnamese cuisine, are rich in fiber, vitamins, and antioxidants. They are believed to have various health benefits, including improving digestion and boosting immunity. Over time, Nom Hoa Chuoi has become a popular choice in Vietnamese households and restaurants, appreciated for its light yet satisfying appeal and the harmony of flavors in every bite.

Ingredients:

- 1 banana flower

- 200g shredded chicken or pork (cooked and cooled)

- 1/4 cup chopped fresh herbs (mint, cilantro)

- 1/4 cup roasted peanuts, crushed

- 2 tablespoons fish sauce

- 2 tablespoons lime juice

- 1 tablespoon sugar

- 1 garlic clove, minced

- 2 tablespoons water

Method of Preparation:

1. Prepare Banana Flower: Remove the outer layers of the banana flower until you reach the tender inner part. Thinly slice the banana flower and soak in cold water with a splash of lime juice to prevent browning. Drain well before using.

2. Make Dressing: In a small bowl, mix fish sauce, lime juice, sugar, minced garlic, and water. Stir until the sugar dissolves.

3. Assemble Salad: In a large mixing bowl, combine the sliced banana flower, shredded chicken or pork, chopped herbs, and crushed peanuts.

4. Add Dressing: Pour the dressing over the salad and toss gently to coat everything evenly.

5. Serve: Transfer the Nom Hoa Chuoi salad to a serving dish and garnish with extra herbs and peanuts if desired. Serve fresh and enjoy!

Nutrition Value:

1. Banana Flower:

  - Calories: Approximately 35 calories per 100g.

  - Carbohydrates: Contains about 6-7g of carbohydrates per 100g.

  - Protein: Provides around 1-2g of protein per 100g.

  - Fat: Low in fat content, typically less than 1g per 100g.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Rich in vitamin C, potassium, calcium, and antioxidants.

  - Nutritional Benefit: Banana flowers are high in fiber, which aids digestion, and contain antioxidants that help boost immunity.

2. Shredded Chicken or Pork (cooked and cooled, 200g):

  - Calories: Varies depending on cooking method and cut, typically around 200-250 calories per 200g.

  - Carbohydrates: Negligible, mostly protein.

  - Protein: Provides a significant amount of protein, around 30-40g per 200g.

  - Fat: Amount varies based on cooking method and type of meat, usually 5-10g of fat per 200g.

  - Sodium: Sodium content depends on seasoning, generally moderate.

  - Cholesterol: Contains cholesterol, but lean cuts and proper cooking methods can minimize it.

  - Vitamins and Minerals: Good source of B vitamins, iron, and zinc.

  - Nutritional Benefit: Chicken or pork provides essential protein and nutrients for muscle growth and repair.

3. Fresh Herbs (mint, cilantro, 1/4 cup each):

  - Calories: Very low, around 1-5 calories per 1/4 cup.

  - Carbohydrates: Minimal, mostly fiber.

  - Protein: Small amount, about 0.5-1g per 1/4 cup.

  - Fat: Negligible fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Rich in vitamin K, vitamin A, and antioxidants.

  - Nutritional Benefit: Fresh herbs add flavor without many calories and provide vitamins and antioxidants.

4. Roasted Peanuts, Crushed (1/4 cup):

  - Calories: Around 200-250 calories per 1/4 cup.

  - Carbohydrates: Contains about 5-7g of carbohydrates per 1/4 cup.

  - Protein: Provides around 7-9g of protein per 1/4 cup.

  - Fat: High in healthy fats, about 16-20g of fat per 1/4 cup.

  - Sodium: Sodium content varies based on roasting method and seasoning.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Good source of vitamin E, magnesium, and antioxidants.

  - Nutritional Benefit: Peanuts are rich in healthy fats, protein, and nutrients like vitamin E, promoting heart health and satiety.

5. Fish Sauce (2 tablespoons):

  - Calories: Approximately 20-30 calories per 2 tablespoons.

  - Carbohydrates: Negligible carbohydrates.

  - Protein: Small amount, around 1-2g per 2 tablespoons.

  - Fat: Minimal fat content.

  - Sodium: High sodium content, typically around 1000-1500mg per 2 tablespoons.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Contains some B vitamins and minerals like phosphorus.

  - Nutritional Benefit: Adds umami flavor to dishes but should be used in moderation due to high sodium content.

6. Lime Juice (2 tablespoons):

  - Calories: Very low, about 5-10 calories per 2 tablespoons.

  - Carbohydrates: Minimal carbohydrates.

  - Protein: Negligible protein content.

  - Fat: Fat-free.

  - Sodium: Low sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Excellent source of vitamin C.

  - Nutritional Benefit: Lime juice provides vitamin C, antioxidants, and adds a tangy flavor to the dish.

7. Sugar (1 tablespoon):

  - Calories: Around 45 calories per tablespoon.

  - Carbohydrates: Provides about 12g of carbohydrates per tablespoon.

  - Protein: Negligible protein content.

  - Fat: Fat-free.

  - Sodium: No sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: No significant vitamins or minerals.

  - Nutritional Benefit: Adds sweetness to the dish but should be used in moderation due to high sugar content.

8. Garlic (1 clove, minced):

  - Calories: Very low, about 5 calories per clove.

  - Carbohydrates: Minimal carbohydrates.

  - Protein: Small amount, less than 1g per clove.

  - Fat: Negligible fat content.

  - Sodium: Low sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, and manganese.

  - Nutritional Benefit: Garlic is known for its immune-boosting properties and adds flavor to dishes.

9. Water (2 tablespoons):

  - No significant nutritional content.

  - Nutritional Benefit: Used for cooking or thinning out sauces without adding calories or nutrients.