Culture Plates - East Asian Cuisine

Culture Plates - East Asian Cuisine

Fill ½ of your plate with vegetables and eat fruits. Vary your veggies and focus on whole fruits. Fruits can be consumed as dessert.

  • Vegetable choices: bok choy, Chinese cabbage, carrot, celery, corn, tomato, leafy greens, peppers, eggplant, cucumber, string beans, cauliflower, onions, green peas, radish, luffa, mushrooms, lotus root, bamboo shoots, and others
  • Fruit choices: apple, oranges, bananas, pears, plums, papaya, melons, cherries, pineapple, kiwi, grapes, peach, pomegranate, mango, and others

Fill ½ of your plate with grains, tubers, and protein. Make half your grains whole grains. Vary your protein routine.

  • Whole grain choices: rice, wheat (noodles, steamed buns, Chinese pancake), millet, Job’s tears, barley
  • Tuber choices: potato, yams, taro, squash
  • Protein choices: tofu, tempeh, peas, beans, edamame, peanuts, tree nuts, seeds

Get adequate hydration (6-8 cups/day) from unsweetened beverages such as: water, green tea, white tea, oolong, jasmine, soymilk, and others

Sample Menu for Mainland Chinese

    Breakfast choices

    • Steamed buns
    • Rice congee or millet congee
    • Scallion pancake
    • Vegetable omelet
    • Soymilk or lactose-free milk
    • Served with cucumber salad, celery with boiled peanut, preserved vegetables, boiled eggs
    • Noodle soup

    Lunch and dinner choices

    • Stir-fry dishes paired with steamed rice or buns Mapo tofu, tofu with vegetables
    • Cold dishes (cucumber salad, seaweed salad, tofu skin salad)
    • Vegetable dumplings (Gyoza/Pot stickers) or buns
    • Noddle dishes
      • Noddle soup
      • Veggie Lo mein
      • Dried mixed noodle with soy sauce, sesame oil, and vegetables
    • Stews and soups
    • Braised tofu and mushroom casserole

    Snack choices

    • 1 medium fruit or 1 cup of fresh cut fruit medley
    • ¼ cups of nuts or seeds (roasted walnuts, sunflower seeds, pumpkin seeds)
    • Rice crackers or rice rolls
    • Popcorns
    • Dried tofu

    Sample menu for Taiwanese

    Breakfast choices

    • Vegetable pancakes
    • Soy milk
    • Rice milk
    • Scallion pancake
    • Roasted sesame flatbread
    • Sticky rice roll
    • Turnip cake
    • Steamed bao
    • Congee and side vegetable dishes

    Lunch and Dinner Choices

    • Soup
      • Herbal soup
      • Mixed vegetables soup
    • Rice dishes
      • White rice, brown rice or purple rice
      • Oil rice
    • Stir fried and stew vegetables with pumpkin squash and mushrooms
    • Boiled kelp
    • Lu Rou Fan (made with braised tofu and mushrooms) served with rice
    • Noodle dishes
      • Spicy sesame cold noodles
      • Thin noodles soup
    • Crispy vegetables pocket
    • Pan fried vegetables bun

    Snack choices

    • Soybean curd with ginger syrup
    • Fermented tofu aka Stinky tofu
    • Fried sweet potatoes ball
    • Papaya milk
    • Bamboo rice dumplings
    • Grilled mochi
    • Herbal jelly

    Sample menu for Hongkongers

    Breakfast choices

    • Hong Kong soymilk tea
    • Macaroni vegetable soup
    • Congee
    • Vegetable dim sum
    • Taro puffs
    • “Pineapple bun”
    • Steamed rice roll
    • Turnip cake
    • Whole wheat Toast

    Lunch and Dinner Choices

    • Noodle dishes
      • Tofu Dandan noodle soup
      • Vegetables “cart” noodle
      • Wonton noodles with vegetables
      • Hong Kong style crispy noodles with mixed vegetables (e.g. zucchini, broccoli, carrots), tofu, and mushrooms
      • Cantonese soy sauce pan fried noodles
    • Bitter melon stir fried with scrambled tofu
    • Steamed vegetable bun
    • Vegan dumplings (e.g. chives dumplings, mushrooms and cilantro dumplings)
    • Rice dishes
      • Paired with stir fried vegetables (e.g. eggplants, chinese broccoli)
      • Claypot rice with mushrooms and vegetables (e.g. bok choy)
      • Tofu fried rice
      • Mapo tofu with rice
    • Soup
      • Watercress soup
      • Hong Kong style Borscht soup

    Snack choices

    • Peanut butter on Whole Wheat Toast
    • Red bean bowl pudding cake
    • Soft tofu pudding with syrup or ginger syrup
    • Grilled pineapple and tofu skewer
    • Roasted chestnuts
    • Fried bread sticks (you tiao)

    Common spices and seasonings:

    salt, sugar, garlic, chili pepper, ginger, Sichuan pepper, star anis, sesame oil, soy sauce, oyster source, vinegar, rice wine, chili bean paste

    Common beverages:

    tea, juices, soft drinks, fermented dairy beverages, coconut milk

    Commonly Eaten Food Examples in Each Food Group

    Regions Vegetables Fruits Grains Tubers Protein
    Northern China Bok Choy | Mushrooms
    Cabbage | Potato
    String beans
    Apple | Bananas
    Pear | Melons
    Wheat (noodles, steamed buns,
    Chinese pancakes)
    White rice
    Tofu | Beans
    Peanuts | Peas
    Soybean milk
    Southern China Bok Choy | Leafy greens
    Eggplant | Lotus root
    Bamboo shoots
    Oranges | Bananas
    Cherries | Pineapple
    Mango | Papaya
    White rice
    Wheat (noodles, steamed buns,
    Chinese pancakes)
    Purple rice | Barley
    Job’s tears
    Tofu | Beans
    Peanuts | Tree nuts
    Soybean milk
    Taiwan Bamboo shoot | Spinach
    Sweet potato leaves
    Taiwanese cabbage
    Banana | Papaya
    Dragon Fruits
    Java apple
    White rice | Purple rice
    Brown rice
    Tofu | Tofu curd
    Soybean sheets
    Red beans
    Hong Kong Watercress | Pea tips
    Bitter melon | Amaranth
    Sweet potatoes
    Starfruit | Pear
    Lychee | Mango
    White rice
    Brown rice
    Sesame seeds | Soybean milk
    Chestnut | Tofu
    Soybean sheets