February 08, 2024 Celebrating Chinese food

Chinese cuisine has a history that stretches back thousands of years and is deeply connected to culture, nourishment and medicine. Although its ancient wisdom and flavours can be complex, healthy eating does not have to be. Learning to balance your meal and to use variety can help you enjoy the harmony of flavour and good health.

Balancing the composition is key to good health

Diabetes Canada offers basic meal planning tips, emphasizing portion sizes that match your needs and balancing food groups to manage blood sugars, and lower blood pressure and cholesterol.

Manage your blood sugars by being aware of the different types and amounts of starchy or carbohydrate-containing foods. Vegetables, nuts, seeds and whole grains are rich in fibre and will slow the rise of sugar in the bloodstream. Similarly, such as soy-based tofu or bean curd, eggs, fish, meat, beans, nuts and seeds can further slow the digestion of carbohydrate foods in a meal. Enjoying plant-based protein more often will mean you get the benefits of healthy fats and cholesterol-lowering soluble fibre.

Canada’s Food Guide suggests filling half your plate with vegetables and fruits, one quarter with protein, and the other quarter with whole grain foods. In Chinese cuisine, multiple dishes are prepared for sharing, and staple starches are often served in bowls instead of on a plate. Here’s how you can apply that to the principles of Canada’s Food Guide: Start with half a small bowl of grains, and have an individual small plate for portioning out your vegetables and protein, aiming for the protein portion to be similar to the grains, and double that portion of vegetables.  By setting out the various components of your meal, you’re able to do a quick check to see that you have a balance of vegetables, protein and whole grain foods.

Diabetes Canada’s nutrition guidelines can be incorporated into any cultural way of eating,” says Jennifer Buccino, executive director, people affected by diabetes (PAD) knowledge & connection, at Diabetes Canada. “People of Chinese descent can feel confident in maintaining their usual way of eating and managing their blood sugar levels.”

Enjoying meals includes using all your senses. Chinese cuisine emphasizes variety in flavours, ingredients and cooking techniques. This variety keeps eating fun for a sustainably healthy lifestyle.

Ancient wisdom of whole grains

Although white rice and flour are common favourites today, ancient Chinese wisdom reminds us of the benefits of enjoying a variety of whole grains.

• Brown rice undergoes less processing than white rice, and retains the bran and germ. It adds a nutty taste, is chewier in texture and takes a little longer to cook than white rice.
• Black rice offers antioxidants in its purple-black outer layer. Although traditionally used in desserts, it has a mild nutty flavour that makes it versatile to use as part of any meal.
• Pearl barley, known as ‘Job’s Tears,’ is commonly used in soups, or mixed into rice or congee to add a chewy texture.
• Buckwheat is most commonly enjoyed as buckwheat noodles (called ‘soba’). Buckwheat flour can be a gluten-free substitute for white flour if you are making buns and other wheat-based products.
• Millet is a small, round grain that resembles couscous. It is often used as a quick-cook grain for porridge.

Enjoy more non-starchy vegetables

People living with diabetes benefit from having more non-starchy vegetables. These have little effect on increasing blood sugars, and add a variety of vitamins, minerals and fibre. You can find various Chinese vegetables in local markets across Canada. To learn more on which greens are available now, check out the Seasonal Choi Guide from the Hua Foundation.

• Non-starchy vegetables include leafy greens, broccoli, cauliflower, cucumber, kohlrabi, bean sprouts, snow peas, bitter melon, cabbages, daikon radish, mushrooms, onions, tomatoes, winter melon and water chestnuts. Some dried-preserved ingredients such as shiitake mushrooms, wood-ear fungus and lily flowers that are used in soups and stir-fries are also considered non-starchy.
• Starchy vegetables include corn, root vegetables (such as potatoes, sweet potato, Chinese yam, lotus root, taro) and kabocha squash.

Ingredients to enhance flavours

Some sauces (such as soy sauce and fermented bean paste, or prepared chili oil seasoning sauces) can be higher in sodium. Try low-sodium options or reduce the amount you use. Below are a few ways you can enhance flavours without using prepared sauces in excess:

• Aromatics: Garlic, ginger, shallots and onions are often used in marinades or as flavour enhancers when stir-frying. Aromatics typically release their fragrance when heated in some oil. In Chinese cooking, a common pairing is heating sesame oil with ginger, garlic and scallions (green onions).
• Fresh herbs: Cilantro, scallions, Chinese chives and garlic chive stems can be added on braised eggplants or steamed fish, in marinated stewed tofu dishes, stir-fried rice or noodles, or scrambled in with eggs.
• Mushrooms: Chinese cuisine uses a wide range of mushroom varieties to add an umami flavour. You can find a range of fresh mushrooms in your local grocery store, or dried mushrooms in many Chinese markets. A common ingredient is the dried shiitake mushroom. To rehydrate: Soak overnight in cold water, or pour boiling hot water and let sit for 15 minutes. When rehydrated, they have a soft and fleshy cap. But stems can remain tough and chewy; remove before cooking and keep aside for making broth later.
• Seasoning: A variety of whole, ground or spice blends (for example, five-spice powder—a blend of cloves, star anise, cinnamon, Sichuan peppercorn and fennel), and peppercorns (black or white pepper) or chili (dried or fresh chili peppers) are common ingredients to add an extra kick of flavour to cold side dishes, marinades, soups and stir-fries.

Cooking techniques

There are many ways to prepare Chinese recipes. Try using techniques that require small to moderate amounts of added oil most of the time: stir-frying, steaming, braising and boiling.

How we eat matters: the benefits of eating together

Many dietitians and researchers today are studying the science of ‘how we eat’ and its impact on health. In traditional Chinese knowledge, food is believed to have healthful properties that benefit all aspects of health: providing nourishment and bringing harmony to family and relationships. Meals are meant to be enjoyed with others and savoured as an experience using all our senses. Canada’s Food Guide describes this approach as mindful eating. Benefits include:

• Help make healthier choices more often
• Awareness about the food you eat and eating habits
• Reconnect with eating experience

Recipes

One-Pot Sesame Ginger Soy Chow-Mein

This recipe features traditional Chinese cooking methods—quick stir-fry with aromatics like ginger and scallions—and follows similar proportions to Diabetes Canada and Canada’s Food Guide’s Healthy Plate method. Aside from being loaded with vegetables, this recipe is made of Chinese egg noodles. The extra-firm tofu can be replaced with eggs or other preferred protein.

• 2 tbsp (30 mL) soy sauce
• 1 tbsp (15 mL) oyster sauce (for a vegan alternative, use mushroom oyster sauce)
• 1 tbsp (15 mL) sesame oil
• 3 tbsp (45 mL) Chinese Shaoxing cooking wine (or Japanese cooking wine or any broth you have available at home)
• 3 tbsp (45 mL) sesame seeds
• 14 oz. (400 g) egg noodles
• 1 tbsp (22 mL) vegetable oil, divided
• 14 oz. (400 g) extra-firm tofu, cut in segments 2 inches length-wise
• 1 tsp (5 mL) salt
• 1 tsp (5 mL) white pepper
• ¼ cup (60 mL) fresh ginger, peeled and grated
• 3 stalks green onion, cut in segments 2 inches lengthwise; white and green parts kept separated
• 1 cup (250 mL) shiitake mushrooms, sliced (stems removed if rehydrated)
• 1 jumbo carrot, julienned
• 4 cups (1 L) Asian cabbage, finely shredded
• 1 sweet bell pepper, julienned
• 2 cups (500 mL) bean sprouts

 

To prepare sauce, mix soy sauce, oyster sauce, sesame oil, cooking wine and sesame seeds in a small bowl; set aside.

If using uncooked noodles, cook according to package directions, rinse in cold water to get rid of excess starch, and drain thoroughly. If using cooked noodles, rinse under hot tap water to loosen the noodles and drain thoroughly. Set aside.

In a large skillet, heat ½ tbsp (7 mL) oil over medium heat. Add sliced tofu and sprinkle with salt and white pepper. Cook for 4-5 minutes while stirring until golden on each side. Remove from pan and set aside.

In the same large skillet, add remaining 1 tbsp (15 mL) oil to coat the pan. Add ginger, white portion of green onion, and shiitake mushrooms. Cook, stirring often, until fragrant and beginning to turn golden, 30-60 seconds.

Add carrots, cabbage and bell pepper; continue to stir-fry for 2-3 minutes until vegetables are softened.

Add noodles, sauce, bean sprouts and green onion tops. Continue cooking, tossing regularly, until sauce has simmered and combined with ingredients, 1-2 minutes.

Remove from heat and enjoy!

Makes 4 servings.

Nutritional breakdown per serving: 50 g carbohydrate, 18 g protein, 20 g total fat, 3 g saturated fat, 9 g fibre, 675 mg sodium, 405 calories

Multigrain Millet Congee

Congee is a staple in many Chinese households and revered as a comfort food. This warm porridge is often served with side dishes of pickled vegetables, eggs and stir-fried greens. Aside from the common white-rice congee recipes, millet is a whole grain that many households will enjoy as congee for breakfast. Oats and quinoa are great additions to these recipes, as their cooking time is similar to millet, as opposed to other whole grains that may require pre-soaking (i.e., brown rice, wheat berry, wild rice, farro). Another way to lower the glycemic index of congee is by adding in mung beans and red beans—not only does it pack in a bit of fibre, but it also adds some protein.

• ½ cup (125 mL) millet
• ¼ cup (60 mL) quinoa
• ¼ cup (60 mL) oats
• 4 cups (1 L) water

 

Rinse millet, quinoa and oats under running water and drain in a strainer.

In a medium pot, bring water to a boil, then add rinsed grains. Reduce heat to maintain a slow simmer and cook for about 30 minutes, stirring occasionally.

Porridge is done when millet is tender but still holds its shape. For a creamier and thicker consistency, continue to cook for another 10 minutes before serving.

Makes 4 servings.

Nutritional breakdown per serving: 30 g carbohydrate, 6 g protein, 2 g total fat, 0 g saturated fat, 4 g fibre, 2 mg sodium, 172 calories

5-Minute Garlic Greens

Stir-frying is one of the quickest and most common ways to whip up a dish. All this dish needs is a bit of oil to coat the pan or wok, a light seasoning of salt and white pepper, and some aromatic garlic. This recipe is versatile and works well with any leafy green—instead of snow pea tips, you can try it with bok choy, Chinese broccoli (gai lan), broccoli or asparagus. For a kick of spice, add in red chili peppers when cooking the garlic.

• 2 tbsp (30 mL) vegetable oil
• 3-5 cloves garlic, minced
• 500 g (1 lb.) snow pea tips, thoroughly washed and tough stems removed
• ½ tsp (2 mL) salt
• ¼ tsp (1 mL) white pepper
• 1 tsp (5 mL) sesame oil

 

In a large wok, heat oil over high heat. Add garlic and stir for about 30 seconds or until aromatic.

Add in snow peas and stir constantly using spatula. Add in salt, white pepper and sesame oil. Continue stir-frying until snow peas are completely wilted but still vibrant green.

Serve and enjoy.

Makes 4 servings.

Nutritional breakdown per serving: 5 g carbohydrate, 3 g protein, 6 g total fat, 4 g saturated fat, 2 g fibre, 381 mg sodium, 129 calories

Did you know?

People of Asian descent have a higher risk for developing type 2 diabetes. Nutrition and lifestyle choices can make a difference. If you’re looking for more cooking inspiration, Diabetes Canada offers a range of healthy meal-planning tools including various plant-forward, carbohydrate-balanced and culturally inspired recipes and meal plans. For another culturally relevant resource, check out the 7-Day Chinese Healthy Meal Plan. 

Born in Taiwan and raised on the unceded lands of the Coast Salish Peoples (colonially known as the Greater Vancouver area of British Columbia), Lillian is a first-generation immigrant and actively reconnecting with her ancestral roots of East Asia. She received her dietetics training at McGill University over a decade ago, inspired by a family that celebrated food and a grandfather who struggled with diabetes management and a lack of culturally relevant care. 

Lillian is a certified diabetes educator and has been volunteering with Diabetes Canada for many years, including co-chairing the local professional chapter between 2020 and 2022, which brought together clinicians working in the field for learning and networking opportunities. Having worked as a clinical dietitian supporting folks navigating their health journey from diabetes prevention to management, and a community dietitian running food literacy workshops and supporting D-Camps, Lillian has a passion for supporting people to live their best life. She deeply believes that food is culture, ceremony and medicine. Currently, Lillian is pursuing a master’s degree in public health at Johns Hopkins University, hoping to gain further tools to address health inequities at a population level.

Photos courtesy of Lillian Yin.