Patty's Kitchen

04/07/2026

When people talk about protein, they often think all protein works the same. But nutritionally, animal protein and plant protein behave very differently in the body, and understanding this helps you choose what truly supports your health.

Animal protein like the protein in eggs is complete. It contains all essential amino acids your body needs but cannot produce. It’s also highly absorbable, meaning your body can use it quickly for muscle repair, hormones, skin, hair, nails, and stable energy. It keeps you full longer and delivers extra nutrients like B12, choline, and fat‑soluble vitamins. In simple terms, animal protein is “ready to use.”

Plant protein like split peas is nutritious but works differently. Many plant proteins are incomplete, missing one or more essential amino acids. They also contain fiber and anti‑nutrients, which slow absorption. The benefit is that they support digestion, stabilize blood sugar, and fit well into plant‑focused diets. But to get a full amino acid profile, you often need to combine different plant sources. In simple terms, plant protein is “build‑your‑own.”

Animal protein is complete, efficient, and deeply nourishing.
Plant protein is supportive, fibrous, and great for balanced meals.

Knowing this helps you choose what your body needs each day whether you want fast recovery and strong energy, or gentle digestion and steady blood sugar.
Have a nice holiday everyone and see you in another posts

28/06/2026

If you’re considering a fruitarian diet, let me guide you with the simplest perspective.

Southeast Asia is honestly one of the best places to understand how effortless this lifestyle can feel. Fruit is everywhere fresh, ripe, cheap, and grown exactly where it’s meant to grow.
When you’re surrounded by durian, mangosteen, rambutan, jackfruit, papaya, mango, coconut, dragon fruit… you start to see how natural it is for the body to thrive on fruit.

The whole idea behind fruitarian eating is simple: keep the body clean, hydrated, and free from heavy, complicated foods. Fruit digests easily, gives you amino acids your body uses to build its own proteins, and doesn’t weigh you down.
Pair fruit with fasting because it gives the body space to repair and rebalance. Even gentle intermittent fasting can make everything feel lighter and clearer.

If you want digestion to feel smooth, follow this :

Start with melons, then acidic fruits, then sub‑acidic fruits, then sweet fruits, and finish with salad greens. This keeps everything moving without stress.

And honestly, this lifestyle isn’t just about food. It’s about how you feel inside. When you eat light, you think lighter. When you hydrate properly, your emotions settle. When you choose high‑vibration foods, your mindset shifts.
Positive thoughts, affirmations, and intentional living support your inner terrain just as much as the fruit does.

If this resonates with you, explore it gently. Try it, feel it, observe your body. If it doesn’t resonate, let it go. This path is for people who feel naturally drawn to it, and you’ll know if it’s for you.

And next week I’ll be off for a holiday back in my motherland, where I’ll share more about the nutrition culture of my roots especially the Mekong Delta, the place that shaped my taste, my cooking style, and my whole-food philosophy.

Here some of the fruits everywhere around my hometown in Mekong delta


Le Thi Ngoc Giau
Patty's Kitchen

25/06/2026

25/06/2026

To anyone who has followed me and Patty’s Kitchen over the past 9 years — thank you. Your support and your presence mean more than I can ever express. I appreciate every single one of you, and I truly couldn’t have made it this far without you. 🙏🤗🎉
I’m here to continue learning,creating,sharing and growing with you ❤️

10/06/2026

For people who focus on building muscle and rely heavily on chicken breast, allow me to share something from real experience after preparing more than 15,000 kg of chicken breast for gym‑goers, bodybuilders, and athletes.

Most supermarket chicken breast is “enhanced” injected with saline, broth, and additives to increase weight, we know this. That hidden sodium causes long‑term water retention, inflammation, and blurred muscle definition. You think you’re buying protein, but you’re paying for saltwater.

After years of watching how different athletes respond to different types of poultry, I can say that
Chicken breast builds muscle, but it does not build durability.

That’s why I always introduce my clients to the Stewing Hen (Suppenhuhn).
Mature birds contain collagen, connective tissue, and trace minerals that young broiler chickens simply don’t have. These nutrients support joint integrity, ligament recovery, and long‑term training longevity, the things that keep you lifting heavy for decades, not just months.

Get an Instant Pot !
In 60–90 minutes or longer if possible pressure breaks down the tough connective tissue and releases collagen into a rich broth, a recovery elixir that supports your joints, gut, and inflammation control.

My advice, based on years of hands‑on work with athletes:

For muscle (the Now): Choose clean, non‑enhanced chicken breast and cook it with precision. 68–70°C internal temperature (measured at the thickest part)
the proteins set gently, staying tender instead of tightening.

Above 72–75°C, the fibers contract hard and squeeze out moisture, making the breast dry and chalky.

For joints (the Forever): Once a week, replace one chicken‑breast meal with a Suppenhuhn cooked in your Instant Pot.

Treat your kitchen like a pharmacy. That’s how you build a physique that performs today and still performs twenty years from now.

09/06/2026

This bread is made from whole grains and mixed seeds,the classic German multigrain style. The base is usually rye flour and whole‑wheat flour, which gives it the dark color and dense, moist texture. It also includes seeds like sunflower seeds, flaxseeds, oats, and sometimes pumpkin seeds. In Germany, this type of bread is known as Mehrkornbrot or Vollkornbrot.

From a low‑insulin perspective, grains are the main issue. Once grains are ground into flour, they turn into fast‑digesting starch that converts to sugar quickly. That means even a “healthy‑looking” multigrain bread can still raise blood sugar and trigger an insulin response. The seeds are not the problem — seeds actually provide healthy fats, minerals, and fiber. The challenge comes from the grain flours, not the seeds.

This bread is better than white bread because it has more fiber and keeps you full longer, but it still needs to be eaten mindfully. People who struggle with insulin resistance, prediabetes, diabetes, inflammation, digestive issues, or those trying to lose weight are usually advised to limit grain‑based foods — including multigrain breads like this one.

Remember not to eat bread alone, the starch hits your bloodstream relatively quickly. By adding a boiled egg, avocado..you introduce high-quality protein and natural fats from the yolk. This slows down gastric emptying, the rate at which food leaves your stomach and enters the small intestine,resulting in a slower, more gradual release of glucose into the bloodstream.

Plant proteins are often "incomplete," meaning they lack an optimal balance of all nine essential amino acids. Eggs are considered a "complete" protein source. When you combine the grain with the egg, you create a more complete amino acid profile, which is significantly better for muscle maintenance and metabolic health.

If you enjoy this bread, keep the portion small and pair it with healthy fats to slow absorption.

Or choose options that naturally contain less starch, such as protein bread or breads made mostly from nuts and seeds. The goal isn’t to eliminate bread completely, it’s simply to avoid giving your body more carbohydrates than it can comfortably handle at one time.

29/05/2026

Eat Fish According to the "SMASH" Rule to Get the Best Omega-3 Without Supplements!

Consider switch from big fish (a large, long-living fish that easily accumulates toxins) to the SMALL FISH group!

Highly recommend fish with short lifespans. They are incredibly rich in Omega-3, yet the risk of heavy metal contamination is practically zero. You can easily remember them by the acronym SMASH:
Sardines
Mackerel (specifically small mackerel)
Anchovies
Salmon (eat this occasionally, but limit it unless you can find wild-caught)
Herring

Because these fish have a very short lifespan, they don't live long enough to accumulate toxins from the deep sea.

What if you are vegetarian or strictly avoid fish?

You can supplement your diet with flaxseeds, chia seeds, or walnuts. However, keep in mind that the body only absorbs about 5–10% of plant-based Omega-3.
That’s why combining them with small fish is still the absolute ideal choice!

My favorite way to cook them: 👇
fish

Le Thi Ngoc Giau Patty's Kitchen

29/05/2026

Even though I am originally Asian and moved abroad just nearly 3 years ago.
Every time I fly back to Asia, I prepare my gut 3 to 4 weeks before the trip so I can fully enjoy my favorite local street foods without worrying about painful bloating, cramps, or unwanted situation.

Living abroad adapts your microbiome to Western water and ingredients. Shocking an unprepared stomach with intense local spices, rich oils, and unfamiliar foreign bacteria can easily ruin a holiday. Spending a month building a defensive probiotic shield ensures your stomach is resilient enough to handle the change.

If you are preparing to travel to Asia and want a safe trip, keep in mind to actively build your gut health at least 3 to 4 weeks beforehand.

Your microbiome cannot change overnight, it takes weeks of consistent care with real, unpasteurized ferments to properly colonize your intestines.
Do not rely on shelf-stable supermarket foods.

Either buy unpasteurized products from the fridge section or ferment your own veggies at home.

Le Thi Ngoc Giau Patty's Kitchen

27/05/2026

In nutrition and dermatology, the connection between your digestive tract and your face is known as the Gut-Skin Axis.

When your body cannot eliminate waste efficiently through your bowels, it resorts to using your next largest elimination organ: your skin.

If waste sits in the colon for too long (due to sluggish digestion), the body begins reabsorbing stagnant toxins back into the bloodstream.
Once in the blood, these impurities manifest on your face as acne, breakouts, and dullness.

Psyllium husk traps these toxins in its gel matrix and forces them out, keeping your bloodstream clean and your skin clear.

Skin conditions like acne, rosacea, and eczema are inherently inflammatory.
When beneficial gut bacteria ferment psyllium fiber in your large intestine, they produce Short-Chain Fatty Acids (SCFAs) like butyrate.

Butyrate reduces systemic inflammation throughout the body, when gut inflammation goes down, the redness and swelling on your skin calm down, too.

Because psyllium husk binds water so effectively, it helps maintain a healthy moisture barrier in your intestines. Balanced internal hydration reflects directly on the outside, preventing a dry, flaky complexion.
More benefits of Psyllium husk 👇
husk
Le Thi Ngoc Giau

21/05/2026

Air‑frying duck legs is one of the easiest ways to enjoy a naturally rich protein in a lighter, nutrition‑forward style. Duck is higher in fat than chicken, but when you air fry it, much of that fat renders out, leaving you with tender meat, crisp skin, and a cleaner macro profile.

What this dish gives your body

High‑quality protein that keeps you full and supports muscle repair
Iron and zinc for energy and immune function
Healthy rendered fats that make the dish satisfying without heaviness

Soluble fiber from psyllium for gut health and blood‑sugar balance
Using psyllium instead of flour or cornstarch turns your sauce into something that actually benefits digestion.

It thickens the sauce with zero starch
Adds prebiotic fiber that feeds good gut bacteria
Helps keep blood sugar stable after the meal
Keeps the sauce glossy and light, not heavy

It thickens naturally in under a minute. No flour, no cornstarch, no empty calories. Just whole‑food ingredients working together.

Paired with light orange sauce and a fresh salad, this becomes a balanced, fiber‑rich, protein‑strong meal that feels indulgent but stays fully aligned with a clean‑eating lifestyle.

A dish that tastes like comfort, but behaves like nutrition.


Le Thi Ngoc GiauPatty's Kitchen