6 simple and healthy Asian foods according to nutritionists

Asian Americans make up about 7% of the US population and run some of the country’s most popular restaurants, but stereotypes still exist about food from this part of the world.

For example, claims that MSG, a common seasoning in Asian food, is bad for you have been debunked. And white rice can absolutely be eaten every day as part of a healthy diet.

In honor of Asian American, Native Hawaiian and Pacific Islander Heritage Month, TODAY.com asked Asian American dietitians from a variety of cultures to share their favorite, healthy comfort foods.

Read on to learn about the importance of the dishes they chose and their healthy tips for preparing them.

Vietnamese spring

“My favorite healthy Vietnamese food is fresh spring rolls made with brown rice wrappers,” Trung Vo, a registered dietitian who works in clinical nutrition in California, tells TODAY.com.

Making rolls at home can be a communal activity that brings friends and family together, he explains.

“This is how I was taught growing up and by doing so, these shared experiences with my family helped preserve the culinary traditions of my culture to be passed down from generation to generation,” he adds. “It’s also easy to assemble.”

He likes to make it at home because “I can control the portion of the ingredients and the number of rolls made.”

“Normally it’s filled with a variety of vegetables, selected proteins and vermicelli noodles,” he says.

He savors the simple flavors of the dish with a traditional hoisin or peanut sauce.

It is usually served as an appetizer, often featured on menus in Vietnamese and Asian restaurants.

“I’ve always been proud of my culture because Vietnamese food is loved by other cultures and communities for its bold flavors and fresh ingredients,” he notes.

Garlic and ginger baby bok choy

“One of my favorite nutritious foods from my cultural heritage is bok choy, or pak choi,” Jamie Mok, registered dietitian and spokesperson for the Los Angeles Academy of Nutrition and Dietetics, tells TODAY.com.

Bok Chow is a cruciferous vegetable that has been cultivated in China for thousands of years and remains a staple in many Chinese dishes. She likes it because it is versatile and nutritious.

“It’s mild, slightly sweet flavor and satisfying crunch make it compliment a variety of dishes,” adds Mok.

Stir or steam it, add it to soups, or even grate it into salads for a nutritional boost. Bok choy supports a healthy brain, heart and bones by providing vitamins A, C, K and folate, and valuable electrolytes such as calcium, potassium, magnesium and zinc, explains Mok. It is also linked to potential anti-cancer benefits because it is rich in antioxidants and sulfur-containing compounds.

Her favorite way to enjoy bok choy is lightly steamed, a traditional preparation that brings out the vegetable’s natural sweetness. Then she throws in garlic and ginger and finishes it with sesame oil, which adds “a nice aromatic touch.”

“Overall, bok choy embodies the heart of Chinese food culture: simple, delicious, and focused on both taste and wellness,” says Mok. “It’s a reminder of the long history of Chinese cuisine and its emphasis on fresh, seasonal ingredients.”

“By learning about and embracing different culinary practices, we discover a world of aromatic and nutritional possibilities,” she continues. “Ultimately, variety is the key to a complete diet that supports optimal health and well-being.”

Sinigang

“My favorite food from my Filipino culture is sinigang,” Grace Derocha, registered dietitian and spokesperson for the Detroit Academy of Nutrition and Dietetics, tells TODAY.com.

The juice is cooked with tamarind, which gives the characteristic sour taste. You can add proteins of your choice—fish, shrimp, or beef or pork—along with a variety of vegetables, such as dark leafy greens, bok choy, green beans, broccoli, tomatoes, onions, eggplant, and more, he explains. she.

Her favorite way to take soup is with fish. She often prepares it as a weekly dish for lunch or dinner, but sometimes she has it for breakfast.

Dòufuhuā (tofu flower)

“There are many healthy foods from my Chinese culture, but my favorite is tofu,” Michelle Jaelin, a registered dietitian in Ontario, Canada, tells TODAY.com. “Tofu is a cultural food staple that I’ve been eating since I was a kid.”

Although we take for granted that tofu is now available in grocery stores, “back in the ’90s you could only find tofu in Asian grocery stores,” she recalls.

It is used to make traditional dishes such as stir-fries and soups and dòufuhuā – the literal translation is “tofu flower”, a warm tofu pudding dessert made with silken tofu.

Jaelin likes to use tofu as a plant-based protein source cooked with vegetables over rice or noodles, but “it’s also amazing in soups, stews and curries.”

“It’s a complete protein, it comes in many forms (soft, hard, fried), it’s versatile enough to be used in so many dishes, from savory to sweet, and it takes on whatever flavor you add to it, ” she adds.

Gaeng om

“Thai cuisine focuses on incorporating the five elements of taste for health — spicy, sweet, salty, bitter and umami,” Andrew Akhaphong, a registered Thai-Laotian American dietitian based in Minnesota, tells TODAY.com. “Meals are also served family style with small portions of many dishes.”

Many people associate Thai curries with a rich, creamy coconut base, but curries vary across Thailand, he explains. His favorite is curry from Isan, the northeastern region of Thailand.

Isan cuisine, which takes influences from Laos and Cambodia, is so unique in taste compared to other Thai foods because coconuts are not grown in the region, he notes.

These curries are water-based, such as his favorite called gaeng om, which is “identified by its unique blend of herbs, vegetables and spices that are not typical of coconut-based curries.”

It is served as the bitter element of the meal, which helps reduce the greasiness and pungency of other dishes. The curry is thickened with toasted glutinous rice grains, giving it a unique flavor as well.

Gaeng om can be made with any kind of meat, but his favorite is pork spare ribs. As a bonus, the boiling process releases collagen, which can support healthy skin and joints, Akhaphong says.

“I love the strong notes of fennel, the lime undertones of makrut and galangal,” he continues.

According to Thai folk medicine, the ingredients in bitter foods, such as gaeng om, have anti-inflammatory properties.

“Because the leaves are cooked in curry, research suggests that boiling makrut lime increases its strong antioxidant properties to reduce liver inflammation, which can be a root cause of abnormal cholesterol levels,” says Akhaphong.

Since fennel is the dominant ingredient in gaeng om, some research on fennel extract suggests that the antioxidant quercetin in fennel reduces levels of “bad” cholesterol and triglycerides.

Karaage

“My favorite Japanese food is called karaage,” Ai James, a registered dietitian in Fremont, Calif., tells TODAY.com. “The most popular is to use chicken thighs, but any kind of meat can be used.”

They are usually cut into bite-sized pieces and marinated in a soy sauce-based marinade, almost like teriyaki, but not as sweet. The next step is to coat the chicken in cornstarch or potato flour and then fry it. Normally, in Japanese food, it is eaten together with miso soup and rice.

The meal brings back fond memories of her time in Japan. “Having spent my childhood in Japan, karaage was something that was always in my lunch,” James recalls. “Karaage reminds me of fun times surrounded by friends and family.”

She describes a bento box as a meal in a container that many people in Japan pack from home for school or work. “Normally it’s filled (to be) fairly balanced with rice, a protein and vegetables,” she explains.

“Food also gives you a sense of nostalgia, familiarity and comfort, especially when it’s something you had growing up,” she adds.