healthy chinese cookbook
TRANSCRIPT
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Eat Fruits & Vegetables Every Day,
Photography by: Rosa To
Stay Healthy All The Way!
Highlighting the Dietary
Guidelines or Americans 2005
2005
Healthy Chinese Cuisine
Using Fruits and Vegetables
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ForewordBeing overweight and obese has become a major health problem in Caliornia, including our Chinese community.
According to the Caliornia Behavioral Risk Factor Survey1, over orty percent o Asian American males, and thirty
percent o emales in Caliornia are overweight!*. This has led to an increase in such diet-related disorders as diabetes,obesity, and high blood pressure.
Eighty percent o Asian American children and ty-six percent o Asian American adults are not eating enough ruits
and vegetables2, 3. Eating at least 2 to 6 cups o ruits and vegetables (depending on your age, gender and activity
level), and getting 30 to 60 minutes o physical activity every day, may help to lower our risk o becoming overweight
and our risk o cancer, heart disease, Type 2 diabetes and obesity 4 .
This is the rst booklet available in Chinese to help increase ruit and vegetable consumption and provide helpul tipson staying active. This easy method to improve intake o ruits and vegetables is enhanced by celebrity che Martin Yan
and nutritionist Catherine Wong rom Chinatown Public Health Center, who share their secrets or healthy eating and
cooking using authentic Chinese recipes.
I am pleased to recommend this well written and illustrated booklet that will help keep you healthy.
Sincerely,
Edward A. Chow, MD
San Francisco Health Commissioner
Executive Director, Chinese Community Health Care Association
(1) Caliornia Department o Health Services, Cancer Surveillance Section, Caliornia Behavioral Risk Factor Survey, 2004(2) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, Caliornia Childrens Eating & Exercise Practices, 2003
(3) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, the Caliornia Dietary Survey, 2003
(4) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
* Asian American adult and child survey samples also include a small number o Pacifc Islanders, American Indians, and people o mixed racial/ethnic background
1
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**1
2, 3
2 6 30 60
4
*
2
(1) Caliornia Department o Health Services, Cancer Surveillance Section, Caliornia Behavioral Risk Factor Survey, 2004(2) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, Caliornia Childrens Eating & Exercise Practices, 2003
(3) Caliornia Department o Health Services, Cancer Prevention and Nutrition Section, the Caliornia Dietary Survey, 2003
(4) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
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ForewordThrough the Network or a Healthy Caliornia, we have worked to promote ruit and vegetable intake and
increased physical activity or over 15 years. That is because eating nutritious oods, like ruits and vegetables, andbeing physically active, lowers the risk o cancer, Type 2 diabetes, stroke and unhealthy body weight. In addition,
when you eat ruits and vegetables, like those ound in the traditional Chinese diet, and stay active, you not only
improve your physical health, but your mental and emotional health as well.
Use this cookbook to help you prepare healthy and traditional home-cooked Chinese meals or you and your amily.
Look to the meal planning guide to see i your amily is eating enough ruits and vegetables to promote good health.
Reer to the physical activity suggestions to see how you and your amily can include the daily physical activity that
is so important in maintaining whole body wellness.
The traditional Chinese diet is a wonderul example o how resh ingredients, like ruits and vegetables, can be
combined or a favorul and healthul meal. Use this cookbook to help you preserve those benets and to reduce
the risk o chronic disease. Look or more dietary inormation in the uture specically designed or the Asian
American Pacic Islander community. Your health is worth preserving!
Sincerely,
Susan B. Foerster, MPH, RD,
Chie, Policy, Planning and Evaluation Section
Network for a Healthy California
Caliornia Department o Public Health
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Network or a Healthy Caliornia
Network for a Healthy California
Susan B. Foerster
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Table o Contents
5
Foreword ....................................... ....................................... ............... 1
Table o Contents ....................................... ....................................... .. 5
Network or a Healthy CaliorniaChinese Project......................... 6
My Food Pyramid .................................. ....................................... ........ 8
What Should I Eat Every Day? ............................................................. 10
Benefts o Fruits, Vegetables & Physical Activity ................................. 12
How Many Cups o Fruits & Vegetables Should an Adult Eat? ............. 14
How Many Cups o Fruits & Vegetables Should a Child or Youth Eat? 16
What Counts as a Cup? ...................................... .................................. 18
How to Eat More Fruits & Vegetables Every Day ................................. 20Tips or Eating More Fruits & Vegetables ..................................... ........ 22
Tips or Physical Activity ................................... .................................. 24
Recipes
Rainbow Cups ...................................... ....................................... ........ 26
Apple Carrot Soup ...................................... ....................................... .. 28
Chicken Lotus Root Patties...................................... ............................ 30
Frozen Tou in Supreme Stock ........................................ ..................... 32
Pea Shoots in Supreme Stock .................................. ............................ 34Chinese Broccoli with Wine & Sugar ................................... ............... 36
Baked French Fries ..................................... ....................................... .. 38
Vegetable & Chicken Dumplings ................................... ..................... 40
Five Happiness Fried Noodles ..................................... ..................... 42
Apple Chunk Cake ..................................... ....................................... .. 44
Acknowledgements .................................... ....................................... .. 46
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.... 7
.. 9
.. 11
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.. 15
. . 17
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. . 21. . 23
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.. 35.. 37
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Network or a Healthy CaliorniaChinese Project
The Network or a Healthy CaliorniaChinese Project would like to present to you a colorul and favorul
way o healthy eating incorporated into Chinese cooking.
Healthy eating and active liestyles are the primary ways to prevent major causes o chronic disease and death
in the United States. Research shows that eating 2 to 6 cups o ruits and vegetables (depending on your age,
gender, and activity level), and getting at least 30 to 60 minutes o physical activity every day may reduce the
risk o many diseases such as certain cancers, heart disease, stroke, obesity and diabetes5.
This booklet inorms you o the latest Dietary Guidelines or Americans, health benets o ruits and vegetables,
the amount that you need to eat, and the healthier ways o cooking with ruits and vegetables. We have chosen
the galloping horse or our project logo because it symbolizes health, strength and vitality or the Chinese.
Enjoy eating a variety o colors and favors o ruits and vegetables, be active and change your amilys liestyle
to lower the risk o many chronic diseases.
We wish you and your amily an energetic and healthy lie!
Sincerely,
Catherine Wong R.D., M.P.H.
Nutrition Manager
Chinatown Public Health Center
San Francisco Department o Public Health
(5) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines , accessed 8/22/05
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(5) U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines , accessed 8/22/05
2 6
30 60
5
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My Food PyramidThe new ood pyramid is designed to help us make smart ood choices, fnd balance between oods and physical activity and get the most
nutrition out o our calories. This ood pyramid oers healthy intake patterns. I you have access to the Internet, you can fnd out your ownpyramid according to your age, gender and physical activity level. The web address is www.MyPyramid.gov.
FRUITSVEGETABLES MILK MEAT & BEANSGRAINS
MyPyramid.gov
Source: My Food Pyramid, USDA, 2005
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MyPyramid.gov
www.MyPyramid.gov
My Food Pyramid, USDA, 2005
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This is the recommendation or ood intake and physical activity according to the new ood pyramid and
the dietary guidelines by the U.S. Department o Agriculture and the U.S. Department o Health and Human Services in 2005.
GRAINSMake hal o your grains whole
Eat at least 3 oz. o whole grain
cereals, breads, crackers, rice, or
pasta every day.
1 oz. is about:
1sliceofbread,or 1cupofbreakfastcereal,or
cupofcookedrice,cereal,or
pasta
Eat 6 oz. every day
Find your balance between ood and physical activity
Staywithinyourdailycalorieneeds.
Bephysicallyactiveforat least30minutesmostdaysoftheweek.
About60minutesadayofphys icalactivitymaybeneededtopreventweightgainin
adults.
Forsustainingweightloss,atleast60to90minutesadayofphysicalactivitymaybe
required.
Childrenandteenagersshouldbephysicallyactivefor60minuteseveryday,ormostdays.
VEGETABLESVary your veggies
Eat more dark-green veggies like
broccoli, spinach, and other dark
leay greens.
Eat more orange vegetables like
carrots and sweet potatoes.
Eat more dry beans and peas like
pinto beans, kidney beans, and
lentils.
Eat 2 cups every day
FRUITSFocus on ruits
Eat a variety o ruit.
Choose resh, rozen, canned, or
dried ruit.
Go easy on ruit juices.
Eat 2 cups every day
MILKGet your calcium-rich oods
Go low-at or at-ree when you
choose milk, yogurt, and other milk
products.
I you dont or cant consume milk,
choose lactose-ree products orother calcium sources such as
ortifed oods and beverages.
Get 3 cups every day
MEAT & BEANSGo lean with protein
Choose low-at or lean meats,
poultry, and fsh.
Bake it, broil it, or grill it.
Vary your protein routine choosemore beans, peas, nuts and seeds.
1 oz = a piece o meat, fsh, or
skinless chicken the size
o a mahjong tile, or
1 egg, or
cup tou, or
cooked dry beans
Eat 5 oz. every day
For a 2,000-calorie diet, you need the amounts below rom each ood group. To ind the amounts that are right or you, go to MyPyramid.gov.
Know the limits on ats, sugar, cholesterol and salt (sodium)
Makemostofyourfatsourcesfromsh,nuts,andvegetableoils .
Limitsolidfatslikebutter,stickmargarine,shorten ing,andlard,aswellasfoodsthat
contain these.
ChecktheNutritionFactslabeltokeepsaturatedfats, trans-fats,cholesterol,andsodium
low.
Choosefoodandbeverageslowinaddedsugar.Addedsugarcontributescalorieswith
ew, i any, nutrients.
Source: My Food Pyramid, USDA, 2005
What Should I Eat Every Day?
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2005
3
6
30
60
60 90
60
...
2
2
3
5
2000 MyPyramid.gov
My Food Pyramid, USDA, 2005
?
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Benefts o Fruits,Vegetables & Physical Activity
Benefts o ruits and vegetables
Providesuswithvitamins,minerals,ber,andphytochemicals
to help lower the risk o chronic diseases such as cancer, heart
disease, hypertension, stroke, obesity and diabetes
Slowsthenegativesignsofagingsuchasweakeningvisionand
memory loss
Enhancesourimmunity
Benefts o physical activity
Lowerstheriskofdevelopinghighbloodpressure,heartdisease,
stroke, diabetes and cancer
Buildsandmaintainshealthybones,muscles,andjoints
Helpstolowertheriskofoverweightproblemsinchildrenandadults
Reducesanxiety,depressionandstress
Helpsustofeelmoreenergetic
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The amount o ruits and vegetables an adult needs every day depends on his/her gender, age, and activity level.
The ollowing daily amounts are recommended or individuals who get less than 30 minutes per day o physical activity
beyondregulardailyactivities.Ifyougetmorephysicalactivity,youwouldneedtoeatanadditionalcupto1cupof
vegetablesanduptocupadditionalfruit 6.
How Many Cups o Fruits &
Vegetables Should an Adult Eat?
*Sedentary: less than 30 minutes a day o moderate physical activity in addition to daily activities.
*ModeratelyActive:atleast30minutes,upto60minutesadayofmoderatephysicalactivityin
addition to daily activities.
*Active:60ormoreminutesadayofmoderatephysicalactivityinadditiontodailyactivities.
(*) See page 24 or more details
(6)U.S.DepartmentofAgriculture,DietaryGuidelinesforAmericans2005,www.healthierus.gov/dietaryguidelines,accessed8/22/05
Gender Age *Sedentary
Fruit Vegetable
Female 19-25 years 2cups 2cups
26-50 years 1cups 2cups
51+ years 1cups 2cups
Male 19-20 years 2cups 3cups
21-60 years 2 cups 3 cups
61+ years 2cups 2cups
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*
30
30 6
* 30
* 30 60
* 60
* 25
(6)U.S.DepartmentofAgriculture,DietaryGuidelinesforAmericans2005,www.healthierus.gov/dietaryguidelines,accessed8/22/05
*
19-25 2 2
26-50 1 2
51 51 1 2
19-20 2 3
21-60 2 3
61 61 2 2
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The amount o ruits and vegetables a child or a teenager needs every day also depends on his/her gender, age, and
activity level *.
The Dietary Guidelines or Americans 2005 and the new Food Pyramid recommend the ollowing daily amounts or
children and youth who are sedentary (getting less than 30 minutes per day o physical activity beyond regular dailyactivities). Those who are more physically active may require more while staying within their calorie needs7.
How Many Cups o Fruits &
Vegetables Should a Child or Youth Eat?
*Sedentary: less than 30 minutes a day o
moderate physical activity in addition to daily
activities.
*Moderately Active: at least 30 minutes, up to
60minutesadayofmoderatephysicalactivity
in addition to daily activities.
*Active:60ormoreminutesadayofmoderate
physical activity in addition to daily activities.
(*) See page 24 or more details
(7)U.S.DepartmentofAgriculture,MyPyramidFoodIntakePatternCalorieLevels,2005,http://www.mypyramid.gov/professionals/pdffoodintake.html,accessed8/22/05
Gender Age * Sedentary
Fruit Vegetable
Children (Boys and Girls) 2-3 years 1 cup 1 cup
Girls 4-7 years 1cup 1cups
8-10 years 1cups 1cups
11-13 years 1cups 2cups
14-18 years 1cups 2cups
Boys 4-5 years 1cup 1cups
6-8 years 1cups 1cups
9-10 years 1cups 2cups
11-12 years 1cups 2cups
13-14 years 2cups 2cups
15-18 years 2 cups 3 cups
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2005 30
7
* 30
* 30
60
* 60
* 25
(7)U.S.DepartmentofAgriculture,MyPyramidFoodIntakePatternCalorieLevels,2005,http://www.mypyramid.gov/professionals/pdffoodintake.html,accessed8/22/05
*
2-3 1 1
4-7 1 1
8-10 1 1
11-13 1 2
14-18 1 2
4-5 1 1
6-8 1 1
9-10 1 2
11-12 1 2
13-14 2 2
15-18 2 3
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What Counts as a Cup?
Source: U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
Fruits:
1 small apple 1 large banana 1 large orange 1 large peach
8largestrawberries 1cup100%fruitjuice cupdriedfruit 1mediumpear
Vegetables:
1 cup cooked greens 1 medium potato 1 large sweet potato 2 large celery stalks
1 large whole tomato 2 cups raw 1 cup chopped 1 cup cooked
(uncooked) leay greens vegetable carrot
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U.S. Department o Agriculture, Dietary Guidelines or Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
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How to Eat More Fruits & Vegetables Every Day
Morning
Mid-day
Snack
Evening
= cup
= 2 cups
= 1 cup
= 1 cups
= 5 cups
1cupcarrotsoup cupcooked cupcooked
(cupofcarrots) stringbeans Chinesebroccoli
The meal pattern below demonstrates how to eat 2 cups o ruit and 3 cups o vegetables, which is appropriate or a
sedentarymaleage21-60.Ifyouareanoldermaleorfemaleofanyage,usepage14toadjustthismealpatterntoyour
recommended level o ruit and vegetable intake.
apurpleyamorasweetpotato
1 cup cooked greens 1 apple
1 large banana
Total: 3 cups vegetable + 2 cups ruit
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=
= 2
= 1
= 1
= 5
2 3 21 60
15
3 + 2
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Addfreshfruitornomorethan1cup100%fruitjuicetobreakfast
Snackonfruitsandvegetables
Servemorevegetablesandlessriceatlunchanddinner
Addmorevegetablestothemaindishandrice
Toenhancetheavorofvegetables,tryusingtheSupremeStockrecipebelow
Usetwoormoredifferentcoloredvegetablesatmealtimes
Servefruitasadessert
Makeadelicioussmoothiewithfreshorfrozenfruitandlow-fatornonfatmilk
Addextravegetabletosandwiches,suchascucumbers,tomatoes,peppers,andsprouts...
Tips or Eating More Fruits & Vegetables
Banana Berry SmoothieIngredients: banana,peeledandsliced
1cupunsweetenedfrozenberries(strawberries,blueberries, and/or blackberries)
cup1%lowfatornonfatmilkorsofttofu cup100%orangejuice
Preparation:1. Place all ingredients in a blender container. Put lid
on tightly.
2.Blenduntilsmooth.Ifmixtureistoothick,addcup
cold water and blend again.
3. Pour into 2 glasses and serve.
Makes 2 servings. One serving equals 11/3 cups.
Preparation time: 5 minutes.
Source: Network for a Healthy CaliforniaChildrens Power Play! Campaign.Kids...GetCookin!CaliforniaDepartmentofPublicHealth,2009.
Make Supreme Stock to enhance avor in cookingSupreme stock is used requently in Chinese cooking; this kind o stock is oten made
in advance, and used or soup base. Supreme stock is usually made with meat and
poultryandboiledforatleast3hoursuntiltheavorisintensied.
You can make your own: (recipe makes 15 cups o stock)
Inalargestockpot,combine2poundsleanpork,1wholechicken,andenough
water to cover at least 4 inches above the ingredients. Cook over high heat. When
the water boils, reduce to medium-low heat and simmer or 3 hours. Add 1 teaspoon
salt, remove rom heat and let stand to cool.
Withaslottedspoon,removetheporkandchickenfromthestock.Dividethestock
intoseveralsmaller,shallowcontainersandrefrigerateforatleast6hours,oruntil
at becomes solid on surace o stock. Remove the at rom the stock.
Usethestockassoupbase,saucesandgravies,ortoaddavortovegetabledishes. Freezethestockinicecubetraysorsmallcontainersandstoreinthefreezerfor
uture use. Frozen stock can be kept in reezer up to 2 months.
TrythedifferentrecipesusingtheSupremeStockonpages32,34,36and40.
To prevent ood borne illness, the stock should be separated into smaller shallow containers andbe rerigerated immediately.
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1
1
1%
100%
1.
2.
3. 2
2 113
5
Network for a Healthy California Childrens Power Play! Campaign.
KidsGet Cookin! ( ...) 2009
3
15
2 1 4
3 1 6
2
333537 41
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Tips or Physical Activity
Moderate activities include:dancing, biking, tai-chi, gymnastics, stretching, lightgardening, luk-tung kuen, walking (3.5 mph), yogaVigorous activities include:aerobic dance, basket ball, brisk walking (4.5 mph),
jogging, jumping rope, heavy yard work (chopping wood), swimming
Enjoy physical activity every day with family and friends Forbeginners,startwith10to15minutesofphysicalactivityaday,andgradually
work up to 30 minutes a day Schedulearegulartimeeachweekforthefamilytoenjoyphysicalactivitytogether
Includephysicalactivityinfamilyvacations
Strengthenmusclesandimproveexibilitybyliftingweight,stretchingarmsand legs, doing push-ups, sit-ups, leg-lits, and arm-curls
Dohouseholdchoresthatincludephysicalactivity,suchaswalkingthedog, emptyingthegarbage,moppingorvacuumingtheoors,washingthecar,
and mowing the lawn LimitthetimeonTV,videogames,andcomputertonomorethan2hoursaday
Bikeorwalktowork,walkwithaco-workerduringbreaksorafterlunch,usethestairs
Startawalkinggroupwithneighbors,riends and/or relatives
How much moderate to vigorous physical activity do we need every day? Adults 30minutesormoretolowertheriskofchronicdiseases
60minutestopreventweightgaininadulthood
90minutestosustainweightloss
Childrenandyouth60minutesormore
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10 15 30
2
/
30
60
90
60
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Rainbow Cups
Nutrition tips:The combination o jicama, bell peppers, mushrooms, and resh soybeans add interesting texture,avor,color,phytochemicals,andbertothisrecipe.
Green bell pepper and button mushrooms can replace red and orange bell pepper and shiitake
mushrooms or lower cost.
Fresh soybeans are kept in the reezer section o the supermarket. I resh soybeans are not
available, use other dried beans such as chickpeas or navy beans.
Nutrition inormation per serving:
Calories:161 Total at: 2 g Saturated Fat: 0 gCholesterol: 3 mg Sodium: 241 mg Fiber: 4 gCarbohydrates:26g Protein: 8 g
Makes 8 servings (1 serving = 1 cup)
Ingredients:
1 orange bell pepper, seeded and diced
1 red bell pepper, seeded and diced
2 cups dried shiitake mushroom, soaked, stems trimmed
and diced
1 cup diced jicama
1 cup resh soybeans
teaspoonsesameseedoil
1 teaspoon sugar
teaspoon salt
1 tablespoon cornstarch
cupwaterorstock
8 spring roll wrappers (cut into round shape)
nonstick vegetable oil spray
Instruction:
1. Preheat oven to 325 F
2. Lightlycoatlargemufncupswithnonfatcookingspray.
3. Place a spring wrap in each mufn cup, and press frmly
against the sides; bake in preheated oven until wrappers turn
crispy and golden brown, about 1 minute.
4. Heat a large nonstick pan over high heat. Add vegetables and
sesame seed oil and saut until tender-crisp,
about 3 to 5 minutes; season with sugar and salt.
5. In a large bowl mix cornstarch and water. Stir to
eliminate lumps. Add to vegetables. Remove rom heat.
6. Usingasmallspoon,scoopvegetablesintospringrollcups
and serve immediately.
7. Store unflled spring roll cups in an airtight container and use
within 3 days.
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161 2 0
3 241 4 26 8
=
1. 325
2. 3.
4.
5.
6.
7.
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Apple Carrot Soup
Nutrition tips:
Addingfruittosoupenhancestheavorandnutritionalvalue.Studieshaveshownthatpeople
with low intakes o ruits and vegetables experience twice the risk o cancer compared to those
with high intakes.
Nutrition inormation per serving:Calories: 133 Total at: 3 g Saturated Fat: 1 g
Cholesterol: 35 mg Sodium: 20 mg Fiber: 3 gCarbohydrates: 13 g Protein: 13 g
Makes 8 servings (1 serving = 1 cup)
Ingredients:
1 pound lean pork, cut into chunks
4 apples with skin, cored and quartered
4 large carrots, peeled, cut into chunks
1 piece dried orange peel (optional)
4 slices ginger
teaspoonsalt
20 cups water
Instruction:
1. In a large pot over high heat, combine all ingredients,
bring to a boil.
2. Reduce heat to medium and simmer until soup reduces to
about 8 cups o liquid, about 3 to 4 hours.
3. Skim at rom surace and serve.
4. Store letover soup covered in rerigerator or up to 3 days8.
(8) Partnership or Food Saety Education, Chill: Rerigerate Properly and Promptly,http://www.fghtbac.org/chill.cm, accessed 8/23/05
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(8) Partnership or Food Saety Education, Chill: Rerigerate Properly and Promptly,
http://www.fghtbac.org/chill.cm, accessed 8/23/05
133 3 1
35 20 3 13 13
=
20
1.
2.
3.
4. 8
Ch k L R P
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Chicken Lotus Root PattiesMakes 3 servings (1 serving = 2 patties)
Ingredients:
6 ouncesskinless,bonelesschickenbreast,minced3 cups lotus root, chopped or ground
1 teaspoon vegetable or olive oil (or nonstick cooking spray)
Marinade:
1 egg white, lightly beaten
2 teaspoons sugar
teaspoon salt
1 tablespoon cornstarch
teaspoonsesameseedoil
Instruction:
1. In a large bowl, combine marinade ingredients, whisk or stir.
Add minced chicken, stir to coat.
2. Add ground lotus root and mix well.
3. Formchicken-lotusrootmixtureinto6patties,
each about 2 inches in diameter.
4. Heat a nonstick pan over medium heat, add 1 teaspoon oil,
swirling to coat pan; or spray pan with non stick cooking
spray.
5. Pan-ry patties on both sides until cooked and browned,
about 5 minutes on each side, and serve.
Nutrition tips:
Lotusrootisacrunchyandnutritiousvegetablethatcanbeusedtostretchameatrecipeand
add fber and vitamins at the same time!
Lotusrootisalsoagoodsourceofthiaminandriboavin,inadditiontovitaminCand
potassium (9).
Nutrition inormation per serving:Calories: 243 Total at: 3 g Saturated Fat: 0 g
Cholesterol: 33 mg Sodium: 322 mg Fiber:9gCarbohydrates:36g Protein: 20 g
(9)USDANutrientDatabaseforStandardReference,
http://www.nal.usda.gov/nic/oodcomp/search, accessed 8/22/05
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31
243 3 0
33 322 9 36 20
(9)USDANutrientDatabaseforStandardReference,
http://www.nal.usda.gov/nic/oodcomp/search, accessed 8/22/05
C B1 B29
=
1.
2.
3.
4.
5.
F T S S k
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Frozen Tou in Supreme StockMakes 4 servings (1 serving = 4 slices each o tou & ham and 12 cup cooked broccoli)
Ingredients:
4 pieces 2 inches x 2 inches frm tou
(rozen overnight or 8 hours ahead o time)
16 slicesofham,extralean,2inchesx2inches
(approximately 5 oz total weight)
6 driedshiitakemushrooms,soaked,stemsremoved
1 cup homemade supreme stock (see pg. 22), or low sodium chicken broth
2 cupsbroccoliorets
4 cups water (to boil the broccoli)
Sauce
2 teaspoons cornstarch
1 teaspoonssoysauce
1 teaspoon sugar teaspoonsesameseedoil
a pinch o white pepper
Instruction:
1. Derost rozen tou under running tap water, squeeze out excess water.
Cuteachtofusquareinto4pieces,inchthickforatotalof16slices.
2. In a large bowl, arrange tou and ham in an overlapping pattern around the
side o the bowl. Place mushrooms in the center, and pour in the stock.
3. In a large pot or a wok, bring water to a boil. Put a steamer rack above the
water, place the bowl with tou, ham and mushrooms on the rack. Coverthe pot and steam over high heat or 20 minutes, then remove rom heat.
4. Drain the stock rom the bowl into a medium sized saucepan. Cook the
stock over medium heat, add the sauce ingredients and stir constantly to
make light gravy.
5. Cover the bowl o steamed tou with a large plate, invert bowl onto plate,
and remove the bowl.
6. Inamediumsizedpotoverhighheat,bring4cupsofwatertoaboil.
Place steamer rack into pot. Add broccoli, cover and steam over medium
heat or 4-5 minutes.
7. Garnish the tou and ham arrangement with broccoli, pour gravy on top
and serve.
Nutrition tips:
Freezing the tou produces a spongy and meaty texture.
Stockcanenhancetheavorofvegetablesandlowfatdishes(refertopage22fordirectionon
making stock).
For tou, dierent brands may have dierent levels o calcium. Read the nutrition label to choose
products with more calcium.
Nutrition inormation per serving:Calories: 183 Total at: 8 g Saturated Fat: 2 gCholesterol: 18 mg Sodium:567mg Fiber: 2 gCarbohydrates: 13 g Protein: 18 g
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33
183 8 2
18 567 2 13 18
23
=
16
23
1.
16
2.
3.
20
4.
5.
6.
7.
P Sh S S k
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34
Pea Shoots in Supreme StockMakes 4 servings (1 serving = cup)
Ingredients:
1 teaspoon vegetable or olive oil teaspoonmincedginger
1 pound pea shoots
2 teaspoons cooking wine
a pinch o sugar
teaspoon salt
cupsupremestockorlowsodiumchickenbroth
1 teaspoon cornstarch
1 red chili pepper, chopped or garnish (optional)
Instruction:
1. Heat a nonstick wok or pan over high heat. Add oil, swirling
to coat sides.
2. Add ginger. Stir until ragrant. Add pea shoots, wine, and
sugar. Stir-ry until cooked but still bright green and crisp,
about 3 to 5 minutes. Remove to a serving plate.
3. In a medium saucepan over medium heat, add cornstarch,
salt and stock, and stir constantly. Cook or about 1 minute
or until hot to make a thin sauce.
4. Pour sauce over pea shoots and garnish with red pepper.Nutrition tips:
Peashootsaresweet,tender,andhighinber.Usingstockenhancestheavorofpeashoots.
I pea shoots are not available, substitute with spinach or any tender green vegetable.
Nutrition inormation per serving:Calories: 58 Total at: 3 g Saturated Fat: 0 gCholesterol: 0 mg Sodium: 180 mg Fiber: 2 gCarbohydrates: 8 g Protein: 5 g
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35
58 3 0
0 180 2
8 5
=
1.
2.
3.
4.
Chi B li ith Wi d S
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36
Chinese Broccoli with Wine and Sugar
Nutrition tips:
Stir-rying leay green vegetables quickly helps to keep some o vitamins and color. Steaming is
alsoagreatwaytomaintainnutrientcontentandavorofvegetables.
Ginger,wineandsugarcombined,makeagreatseasoningtohelpbringouttheavorofthese
leay greens.
Nutrition inormation per serving:Calories: 77 Total at: 2 g Saturated Fat: 0 g
Cholesterol: 0 mg Sodium: 371 mg Fiber: 2 gCarbohydrates: 13 g Protein: 4 g
Makes 4 servings (1 serving = cup)
Ingredients:
1 pound Chinese broccoli1 teaspoon vegetable or olive oil
teaspoonmincedginger
1 teaspoon sugar
1 tablespoon cooking wine
cupsupremestockorlowsodiumchickenbroth
teaspoonsalt
Instruction:
1. Separate Chinese broccoli stems rom leaves, and cut stemsinto 2-inch sections.
2. Over medium to high heat, heat a large nonstick pan, add oil
and swirl to coat sides o the pan.
3. Add stems into the pan frst, saut or a ew seconds, and then
add Chinese broccoli leaves.
4. Add ginger, sugar, and wine. Continue to stir-ry.
5. Add stock, cover pan and let Chinese broccoli cook until tender
but crisp and bright green, about 1 minute.
6. Addsalt,mixwellandserve.
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37
77 2 0
0 371 2
13 4
=
1.
2.
3.
4.
5.
6.
Baked French Fries
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38
Baked French Fries
Nutrition tips:
Because the potatoes are baked, these French Fries contain less than one gram o at per
cup versus regular ries, which contain 15 grams o at per cup; that is a saving o 3 teaspoons
o added oil.
Purple yams can be used or additional health benefts.
Nutrition inormation per serving:Calories: 212 Total at: trace Saturated Fat: 0 g
Cholesterol: 0 mg Sodium: 17 mg Fiber: 7 gCarbohydrates: 48 g Protein: 5 g
Makes 4 servings (1 serving = 1 cup)
Ingredients:
5 potatoes cut into inch wide strips1 tablespoon garlic powder
Vegetable oil spray
Instruction:
1. Preheat oven to 400 F.
2. Place potato strips in a large bowl and sprinkle with garlic
powder.
3. Coat a baking pan with vegetable oil spray.4. Put one layer o potato strips on baking pan, place in oven and
bake or 40 to 50 minutes, turning about every 8 minutes, until
potato strips become crisp and golden.
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39
212 0
0 17 7
48 5
15
=
1. 400
2. 3.
4. 40 45
Vegetable and Chicken Dumplings
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40
Vegetable and Chicken DumplingsMakes 10 servings (1 serving = 6 dumplings)
Ingredients:
60thinwontonwrappers
2poundsChinesebroccolior1poundstendergreens
Filling
poundskinless,bonelesschickenbreast,nelychopped
1 cup fnely chopped bok choy leaves
cupnelychoppedjicamaorbokchoystalks
4 dried shiitake mushrooms, soaked, stems removed, and chopped
cupblackfungus,soakedandchopped(optional)
1 teaspoon sesame seed oil
teaspoonsalt
3 teaspoons cornstarch1 egg white
Instruction:
1. In a large bowl, combine flling ingredients, and mix well.
2. To make each dumpling, place 1 teaspoon flling in a wonton
skin, old in hal, pinch edges to seal the dumpling. Repeat with
remaining flling and wonton skins.
3. In a large pot bring 10 cups o water to boil, add dumplings
andcookuntildumplingsoattothewatersurface,about
7 to 8 minutes. Remove dumplings rom water, set aside.4. Cook the Chinese broccoli in the boiling water until tender but
crisp, about 10 minutes, remove rom water.
5. Foroneserving,place6dumplingsandcupofthecooked
broccoli in a small bowl and serve.
Suggestions:
Dumplingscanbeservedinsupremestockorchickenbrothand
leay green vegetable, garnish with carrots and string beans.
Uncookeddumplingscanbefrozenforlateruse.Cookfrozen
dumplings in boiling water, thawing beore cooking is not necessary.
Nutrition tips:
Unlike the traditional recipe, which is mostly meat flling, the combination o vegetables and
chicken not only adds vitamins and fber but also reduces the at in this recipe.
Add bok choy or Napa cabbage to the wonton flling to provide texture, vitamins and fber.
Nutrition inormation per serving:Calories: 228 Total at: 2 g Saturated Fat: 0 gCholesterol:19mg Sodium: 457 mg Fiber: 3 gCarbohydrates: 42 g Protein: 15 g
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41
228 2 0
19 457 3
42 15
10 =
60 1
1.
2.
60
3. 10
4. 10
5.
Five Happiness Fried Noodles
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42
Five Happiness Fried Noodles
Nutrition tips:
The dierent vegetables used in this recipe bring in dierent colors, antioxidants and health benefts.
The large amount o vegetables in this recipe adds vitamins, fber, color and texture to the noodle.
The vegetables also add moisture, which means less oil is needed.The term julienne means thin strips.
Nutrition inormation per serving:Calories: 425 Total at:6g Saturated Fat: 1 g
Cholesterol: 1 mg Sodium: 445 mg Fiber:6gCarbohydrates: 77 g Protein:16g
Makes 5 servings (1 serving = 1 cup)
Ingredients:
10 cups o water1 pound egg noodles
1 tablespoon vegetable or olive oil, divided
3 cups bean sprout
1 cup bamboo shoots, julienned (sliced thinly in strips)
cupshreddedcarrots
cupdriedshiitakemushrooms,soaked,stemsremoved,
and julienned
2 green onions, julienned
teaspoonsalt
1 teaspoon sugar
1 tablespoon soy sauce
Instruction:
1. In a large pot on high heat, bring 10 cups o water to boil.
Cook noodles in boiling water until tender or al-dente,
approximately 5 - 7 minutes, drain and set aside.
2. Heatanonstickwokorpanoverhighheat.Addtablespoon
oil, swirling to coat the pan, add noodles and pan-ry until
noodles are golden, about 7 to 10 minutes. Remove noodles
rom wok.
3. Addremainingtablespoonoiltowok,addvegetables,
and stir-ry until just cooked, about 5 to 7 minutes.
4. Return noodles to the wok, add salt, sugar and soy sauce.
Stir to combine and serve.
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43
425 6 1
1 445 6
77 16
=
10
1. 10
2.
10
3.
4.
Apple Chunk Cake
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44
Apple Chunk Cake
Nutrition tips:
As a rule, hal o the amount o at in a dessert recipe can be replaced with applesauce or a puree o
anotherfruit,suchasprunepuree.Theresultisaverymoist,low-fatcakeenhancedbytheavorof
resh and nutritious apples.The amount o sugar in this recipe has been reduced by one third, as compared to the original recipe.
Use vegetable oil spray to prevent the cake rom sticking to the pan.
Nutrition inormation per serving:Calories:239 Total at: 5 g Saturated Fat: 1 g
Cholesterol: 35 mg Sodium: 308 mg Fiber: 1 gCarbohydrates: 44 g Protein: 3 g
Makes 12 servings (1 serving = 1 piece 1 x 2)
Ingredients:
1 cups sugar cup vegetable oil
2 eggs
2 cupsour
1 teaspoon salt
1 teaspoon cinnamon
1 teaspoon baking soda
4 cups diced apple chunks
cup applesauce
2 cups sliced apple to place on cake top
Instruction:
1. Preheat oven to 350 F.
2. In a large bowl, mix sugar, oil and eggs together.
Beat well.
3. Inaseparatebowl,combineour,salt,cinnamon,andbaking
soda. Add to egg batter and mix well.
4. Add apple chunks and applesauce to the batter.
Stir to combine.5. Coat a baking pan with vegetable oil spray,
and pour in batter. Bake until done, about 1 hour.
6. Placeappleslicesontopofapplecakeandserve.
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45
239 6 1
35 308 1
44 3
12 =
1
1. 350
2.
3.
4.
5.
6.
Acknowledgements
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I would like to thank the ollowing dedicated individuals and community partners or their valuable contributions:
Network for a Healthy CaliforniaChinese Projectpartners who assisted in the reviewing and/or feld-testing: May Fong, RD, MPH, Chair o Consumer Education Department, City College o San Francisco
Sok Leng Ho, BS, RD, Nutrition Consultant, Kai Ming Headstart Program
Elizabeth Lam, BS, RD, Health Programs Manager, American Cancer Society, San Francisco Unit
Kari Lee, Interim Executive Director, YMCA, San Francisco
Donna Lew, American Heart Association, San Francisco
Yvonne Liang, RD, MS, Nutritionist, Chinese Community Health Resource Center
Magdalene Louie, RD, MPH, WIC Program Coordinator, San Francisco
Gloria Tan, Director, Asian Womens Resource Center
Lucy Tao, Asian Womens Resource Center
Diana Wong, MA, Chinatown Child Development Center
Esther Wong, BS, RD, Nutritionist, Sel Help or the Elderly
Wanda Wong, Instructor, Senior Civic Education Class, Sel Help or the Elderly
Helen Yuen, Director o the Department o Nutrition & Senior Centers, Sel Help or the Elderly
Wu Yee Childrens Services
Other Reviewers:Desiree Backman, DrPH, MS, RD, Network or a Healthy Caliornia
Laura Brainin-Rodriguez, MPH, MS, RD, Coordinator, Feeling Good Project, San Francisco Department o Public Health
Edward Chow, MD, San Francisco Health Commissioner, Executive Director, Chinese Community Health Care Association
Alexander Li, MD, Center Director and Medical Director, Chinatown Public Health Center, San Francisco Dept. o Public Health
Jackie Richardson, RD, MBA, Program Manager, Network or a Healthy Caliornia
Photographer:Rosa To Translator: Grace Lam Yee Typesetters:Herman Ma & Grace Lam Yee Food Stylists: Stephanie Jan & Rosa To
Che:James Liou Recipes Contributors:Martin Yan, Che Hing Moon Ching
Design & Layout: Creative Services, Reproduction & Mail Services, City and County o San Francisco
Physical Activity Photo Models:Nicole Chang, Kalyn Chang, William Hao, Chu Shing Lau, Kwok Ying Wong Lau, Master Shu Dong Li, and Michelle Lo
IwouldliketothankGraceLamYeewhowrotethisbookletwithme,nutritionistSylviaLauforherassistanceinthisproject,andMartinYanforallowingthereprintofrecipesfrom
Healthy&DeliciousSimpleWaystoLowFatChineseCooking.
IwouldespeciallyliketothankMadelineRitchie,FormerCenterDirector,ChinatownPublicHealthCenter,MariaLeClair,DirectorofNutritionServices,LauraBrainin-Rodriguez,
Coordinator o the Feeling Good Project o the San Francisco Department o Public Health, Jackie Richardson and Monica Perez, Program Managers, Network for a Healthy
California, or their guidance and support in this project.
Finally, we have to thank you, our readers, or the opportunity to share our new way o using ruits and vegetables in cooking and eating to improve health, and o being active.
Catherine Wong, RD, MPH
Network for a Healthy CaliforniaChinese ProjectProject CoordinatorChinatown Public Health Center, San Francisco Department o Public Health
46
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. .May.Fong
.
.
. .Kari.Lee
.
.
. .Magdalene.Louie
.
.
.
. .Esther.Wong
. .Wanda.Wong
.
.
. Network or a Healthy Caliornia.Desiree.Backman
. .Feeling.Good..Laura.Brainin-Rodriguez
.
.
. Network or a Healthy Caliornia.Jackie.Richardson
. . . . . . . Stephanie.Jan
James.Liou. . .
William.HaoShu.Dong.Li.
Madeline Ritchie Maria LeClair Feeling Good Laura Brainin-
Rodriguez Network for a Healthy California Jackie Richardson Monica Perez
47
Recipes are used with permission rom Healthy & Delicious
Simple Ways to Low Fat Chinese Cooking by Catherine Wong,
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SimpleWaystoLowFatChineseCooking byCatherineWong,
RD, MPH, and Martin Yan, MS.
Martin Yan is an internationally acclaimed culinary expert in
Chinese and Asian cuisines. He has been the host o Yan Can
Cook,theworldwidesyndicatedcookingprogramsince1978.
Che Yan is the author o 25 best-selling cookbooks and hasreceived numerous national and international honors and awards.
He is committed to improving the nutritional wellbeing o the community.
Catherine Wong specializes in wellness programs or the Chinese, and
currently works or the San Francisco Department o Public Health
Chinatown Public Health Center as the Nutrition Manager. She was invited
by the United Nations FAO to train doctors and health providers in the
Nutrition Manpower Development Program or the Peoples Republic o
China, and has consulted with National Cancer Institute. Catherine hasreceived numerous awards including the prestigious Young Dietitian o
the Year award rom the American Dietetics Association, and the Silver
Award rom the American Heart Association.
This material was unded by Chinatown Public Health Center,
San Francisco Department o Public Health, the Caliornia Department
o Public Health, Network for a Healthy California, and the USDA
Supplemental Nutrition Assistance Program (ormerly Food Stamp
Program). These institutions are equal opportunity providers and
employers. In Caliornia, ood stamps provide assistance to low-income
households, and can help buy nuturitious oods or better health. To fnd
outmore,contacttheSanFranciscoFoodStampProgram415-558-4186.
ForCaliforniaFoodStampinformation,call877-847-3663.Forimportant
nutrition inormation, visit www.cachampionsorchange.net.
COOK-224/Rev.07/09
1978
25
(Chinatown Public Health Center)
(Network for a Healthy
California) (USDA Supplemental
Nutrition Assistance Program) Food Stamp Program
415-558-4186
877-847-3663
www.cachampionsorchange.net