The foods of Asia are as exciting, aromatic and captivating as those from the Mediterranean. Over many centuries, Asian peoples designed their meals this way, making them a vivid collection of foods, spices and traditions. Over time, the dishes gradually became an integral part of the culture of many Asian regions.
Even on quick examination we discover the eight flavors that Chinese cooks must balance; the five flavors blended in Thai cooking; the deft use of aromatics in Indian cooking; the balance of cooked, uncooked and barely cooked foods in Japanese cuisine; the nuoc mam fish sauce in Vietnam; and stunning adaptions of these in Hong Kong.
Generations of Asians and visitors to Asia have marveled at its foods and dishes. Nutrition science is now documenting the reasons why these delicious varied and traditional cuisines are healthier than “modern” food.
Like the traditional Mediterranean diet, the traditional Asian diet is built upon a base of healthy whole grain, buttressed by leafy green vegetables and soybeans, small amounts of fish and meat, bounteous spices and herbs – all tied together with healthy soy and peanut oils. While the geographic scope is wide and the dishes and specific foods of Asian cuisines vary, it is the pattern that is similar. This is the reason it is effective to use the Pyramid as a dietary guide. Despite their differences, almost all traditional Asian diets share a common eating pattern of vegetables, strong spices, rice and noodles, tofu and soy products, and seafood in coastal communities. Vegetarian traditions are strong in many Asian countries, with pulses and whole grains such as millet and barley, all enlivened with soy sauce, fermented fish sauce, or various spicy condiments.
To document this and to bring this eating pattern to life through a Pyramid shape, Oldways first brought nutrition scientists, chefs, public health and other food experts to San Francisco in late November 1995 for a conference in collaboration with the Cornell-China-Oxford Project on Nutrition, Health and Environment, and the Harvard School of Public Health. In addition to designing and presenting an Asian Diet Pyramid, the conference objectives included defining and describing the traditional and contemporary diets of South and East Asia; evaluate the health benefits of Asian diets; and consider the merits and feasibility of promoting Asian Dietary patterns as an alternative public health strategy for controlling and preventing chronic diseases.
Nutrition scientists and culinary experts who spoke and participated in the design of the new Asian Diet Pyramid included: Walter Willett and Lillian Cheung from the Harvard School of Public Health; T. Colin Campbell of Cornell; Larry Kushi, then from the University of Minnesota; scholar and author Sid Mintz; New York University’s Marion Nestle; along with scientists from Thailand, Japan, China, and the Philippines.
In 2018 we brought together a distinguished scientific committee to review extensive data on Asian diets and provide guidance for updates and the introduction of a new Asian Diet Pyramid. There is rich scientific support for healthy Asian diets, and we continue to learn more about the health benefits of this flavorful, plant-forward eating pattern. As stated by Frank Hu, Chair of the Department of Nutrition at the Harvard School of Public Health, “there is growing scientific evidence to support health benefits of consuming plant-based eating patterns. The traditional Asian diet pattern features many healthful plant components, including green leafy and other vegetables, whole fruits, beans and soy, nuts (including peanuts) and seeds, herbs and spices as well as low-calorie beverages such as green and red tea. The Asian Diet Pyramid is a useful tool to translate healthy Asian diet traditions into modern-day practice.”
As you explore the Asian Diet, you may encounter some unfamiliar words in menus or in recipes. We don’t want anyone to pass up trying a new food simply because you don’t know what it is – so we’ve included this glossary of food terms for all types of foods, spices, dishes, and more.
Adzuki [a-ZU-ki]: Also called azuki, aduki, or red mung bean. This red, pea-sized bean is often boiled with sugar to make red bean paste, a common ingredient in many sweets (like Chinese zongzi or mooncakes, or Japanese dorayaki), as well as sweet red bean soup.
Amchoor [am-CHOR]: Also called mango powder, although it doesn’t taste sweet like mangoes. Unripe mangoes are dried and ground to make this sour and tart spice powder, used in many Indian and Middle Eastern dishes.
Chaas [CHOO-s]: A popular Indian yogurt drink, sometimes called “buttermilk” in India. It comes in many variations, and can be served plain or spiced.
Chapati [chuh-PAH-tee]: Also known as roti, safati, shabaati, and roshi. This unleavened whole wheat flatbread is commonly in South Asian countries like India and Nepal.
Congee [KON-jee]: Like a soupy version of Italian risotto, congee is a comforting rice porridge served throughout Asia. It can be served at any meal of the day, either plain or with toppings like meat or fish. This is the go-to dish to eat when you’re ill, like chicken noodle soup is in the West.
Dim sum [DIM-suhm]: Similar to Spanish tapas, dim sum describes a selection of various sweet or savory dishes in small portions, often served with tea. The dishes are usually hidden away in small steaming baskets and include things like steamed buns, taro cakes, and steamed rice flour rolls.
Donburi [DOHN-boo-ree]: A typical Japanese meal where rice is served in a large bowl with a variety of cooked toppings, such as beef, pork, fish, tempura, and/or vegetables.
Furikake [fu-RI-ka-keh]: A dry Japanese seasoning, usually made from a mixture of dried fish, sesame seeds, chopped dried seaweed, sugar, and salt. It is commonly sprinkled over cooked plain rice.
Galangal [GAL-uhn-gal]: Like ginger, galangal is a rhizome, or a stem that grows underground, with a thin, rough skin that must be peeled before using. Widely used in Thai cooking, galangal has a fresh flavor and gentle heat, with a pine-y, citrus taste.
Ghee [gee]: A type of clarified butter (butterfat without the water and milk solids) that originated from the Indian subcontinent and is widely used in dishes from South Asia and Middle East.
Gomashio [go-MA-shi-o]: Also spelled as gomasio. It is a type of furikake made from sesame seeds and salt. It is typically sprinkled over plain rice, steamed sticky rice with adzuki beans (sekihan), or onigari. Some varieties are sweetened.
Kimchi [KIM-chee]: A typical Korean side dish made from salted, fermented vegetables (usually napa cabbage and Korean radishes) and flavored with mixed seasonings (usually chili powder, scallions, garlic, ginger, and salted seafood). Kimchi has many variations and can be served either as a garnish to meals or as a main dish on its own.
Kombu [KOHM-boo]: A type of seaweed widely eaten across East Asia, can be used to make soup (dashi), kombu tea, or can be added to beans while cooking to help digestion.
Kumquat [KUHM-kwot]: A small, olive-sized fruit that closely resembles an orange. Unlike oranges, kumquats are eaten skin and all, as the skin is slightly sweet, while the flesh is slightly sour.
Laksa [LAK-sa]: A spicy rice noodle soup commonly found in Southeast Asia. The dish is prepared from a base of curried coconut milk or sour tamarind, and is usually made with chicken, shrimp or fish.
Lassi [LAH-see]: A popular Indian beverage made with yogurt and water. Traditionally it is mixed with spices like cumin, but can also be sweetened with fruit like mango instead of using spices.
Longan [LONG-guhn]: This aromatic, golf-ball sized fruit is also called dragon eye fruit, because when peeled and cut in half, the dark pit inside of the round, milky colored fruit somewhat resembles an eye.
Lotus root [LOH-tuhs ROOT]: Commonly used as a vegetable in soups and in deep-fried, stir-fried, and braised dishes in China, Korea, and Japan. When cut into rounds, lotus root reveals holes inside that make it look like a snowflake. Lotus root tastes slightly bitter, and has a crispy texture like jicama.
Lychee [LEE-chee]: A sweet, fleshy stone fruit native to China that is used in desserts or enjoyed fresh. About the size of a big grape, lychee has an inedible outer skin that can be easily peeled off.
Makizushi [MAH-kee-zoo-shi]: Also called maki, this dish is what comes to mind when most people think of sushi: rice and seaweed rolls with fish and/or vegetables.
Makrut (Kaffir) Lime Leaves [muh-KROOT lie-m leevs]: Makrut lime leaves bring an intense citrus and floral flavor to Southeast Asian cuisine. Previously referred to as Kaffir, now considered a racial slur, Makrut lime leaves, like bay leaves, are often bruised and added whole to dishes while they cook and later removed, as their texture can be tough.
Mangosteen [MANG-guh-steen]: Not related to a mango at all, this Southeast Asian tropic fruit has a sweet, tangy fibrous flesh, and a hard, inedible outer skin.
Mantou [MAN-toh]: Also known as Chinese steamed bun. It is typically cloud-shaped without fillings, and is popular in Northern China. A sub type of mantou called baozi is filled with either sweet (red bean paste) or savory (meat and vegetables) fillings.
Mapo tofu [MA-puh TOH-foo]: Originated in Sichuan province in China, this dish consists of tofu and minced meat cooked in a very spicy, chili and broad bean sauce (douban).
Natto [NA-toh]: Fermented soybeans with a strong smell and distinct flavor, most popular in the eastern regions of Japan.
Nigiri [ni-GEE-ri]: A type of sushi that simply includes sliced raw fish on top of sushi rice, without vegetables, sauces, or other ingredients.
Paneer [puh-NEER]: A fresh cheese (similar to cottage cheese) common in South Asia. It is prepared by adding lemon juice or vinegar to heated milk.
Rambutan [RAM-boo-tan]: A fruit with a spiny red skin and a sweet, mildly acidic juicy flesh. It is native to various regions of tropical Southeast Asia.
Sake [SAH-keh]: A popular rice wine in Japan that can be served either hot or cold.
Sashimi [sah-SHEE-mee]: Fresh raw fish served in thin slices, often seasoned with soy sauce, wasabi, and grated ginger at the table.
Satay [sah-TAY]: Grilled meat served on skewers, typically sprinkled with various spicy seasonings and eaten with soy and peanut sauce. It is commonly found in Indonesia and Malaysia.
Somen [SO-muh]: White Japanese noodles similar to the size of angel hair pasta. They are made of wheat flour, and are usually served cold and eaten with a dipping sauce called tsuyu.
Takoyaki [TA-koh-yah-ki]: A popular Japanese snack where wheat flour dough balls are filled with minced octopus, tempura scraps, and flavorings of green onions and pickled ginger. Commonly serve in a ‘boat’ made of paper and topped with mayonnaise and takoyaki sauce.
Tamago [TA-ma-goh]: Japanese-style layered omelet that can be served as a breakfast, a side dish, or on sushi rice. Unlike Western omelets, there are usually no vegetables or flavorings added in between layers.
Tempeh [TEM-pay]: An Indonesian staple source of protein made from fermented soybeans. Unlike tofu, it has a firm texture and is usually sold as a cake or block.
Tom Yum [TOM YAM]: A spicy, sour soup popular in Laos and Thailand, made with herbs like lemongrass, and often served with meat or seafood.
Wagashi [wa-GA-shi]: A collective name of traditional Japanese sweets that are typically made of rice flour and served with green tea. The shapes, ingredients, and tastes of wagashi vary greatly across regions and differ in different seasons. Some famous types include: mochi, daifuku, manju, yokan, and dorayaki.
Xiao Long Bao [SY-ow LONG BOW]: Also called “soup dumplings,” these are a type of baozi (steamed buns with fillings) that originated from the Jiangnan region of China. Xiao Long Bao are traditionally steamed in bamboo baskets, and can be filled with pork or minced crab meat and fish roe. There are different variations of Xiao Long Bao across different regions, but most are filled with broth.
Zongzi [ZONG-zee]: A traditional Chinese festival food intended for the celebration of the Dragon Boat Festival. It is made of sticky rice with various fillings (either sweet or savory) and wrapped in bamboo leaves, then steamed or boiled.
Nurture your health and delight your senses with the diverse foods and flavors of the Asian Heritage diet.
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