Eat Fruits & Vegetables Every Day, Stay Healthy All The Way!

Photography by: Rosa To

Highlighting the Dietary Guidelines for Americans 2005

Healthy Chinese Cuisine

Using Fruits and Vegetables

2005

Foreword
Being overweight and obese has become a major health problem in California, including our Chinese community. According to the California Behavioral Risk Factor Survey1, over forty percent of Asian American males, and thirty percent of females in California are overweight!*. This has led to an increase in such diet-related disorders as diabetes, obesity, and high blood pressure. Eighty percent of Asian American children and fifty-six percent of Asian American adults are not eating enough fruits and vegetables2, 3. Eating at least 2 to 6 cups of fruits and vegetables (depending on your age, gender and activity level), and getting 30 to 60 minutes of physical activity every day, may help to lower our risk of becoming overweight and our risk of cancer, heart disease, Type 2 diabetes and obesity4 . This is the first booklet available in Chinese to help increase fruit and vegetable consumption and provide helpful tips on staying active. This easy method to improve intake of fruits and vegetables is enhanced by celebrity chef Martin Yan and nutritionist Catherine Wong from Chinatown Public Health Center, who share their secrets for 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) (2) (3) (4) California Department of Health Services, Cancer Surveillance Section, California Behavioral Risk Factor Survey, 2004 California Department of Health Services, Cancer Prevention and Nutrition Section, California Childrens Eating & Exercise Practices, 2003 California Department of Health Services, Cancer Prevention and Nutrition Section, the California Dietary Survey, 2003 U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

* Asian American adult and child survey samples also include a small number of Pacific Islanders, American Indians, and people of mixed racial/ethnic background


** 1 2, 3 2 6 30 60 4

(1) (2) (3) (4)

California Department of Health Services, Cancer Surveillance Section, California Behavioral Risk Factor Survey, 2004 California Department of Health Services, Cancer Prevention and Nutrition Section, California Childrens Eating & Exercise Practices, 2003 California Department of Health Services, Cancer Prevention and Nutrition Section, the California Dietary Survey, 2003 U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

Foreword
Through the Network for a Healthy California, we have worked to promote fruit and vegetable intake and increased physical activity for over 15 years. That is because eating nutritious foods, like fruits and vegetables, and being physically active, lowers the risk of cancer, Type 2 diabetes, stroke and unhealthy body weight. In addition, when you eat fruits and vegetables, like those found 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 for you and your family. Look to the meal planning guide to see if your family is eating enough fruits and vegetables to promote good health. Refer to the physical activity suggestions to see how you and your family can include the daily physical activity that is so important in maintaining whole body wellness. The traditional Chinese diet is a wonderful example of how fresh ingredients, like fruits and vegetables, can be combined for a flavorful and healthful meal. Use this cookbook to help you preserve those benefits and to reduce the risk of chronic disease. Look for more dietary information in the future specifically designed for the Asian American Pacific Islander community. Your health is worth preserving!

Sincerely,

Susan B. Foerster, MPH, RD, Chief, Policy, Planning and Evaluation Section Network for a Healthy California California Department of Public Health


Network for a Healthy California

Network for a Healthy California Susan B. Foerster

 Table of Contents
............................................... . ............................................... . .............. . ............................. . ...................... . .................. . ........... . . . ... .................................... . ......................... . . . ............................... . . . ............................... . . .................................... . . ............................... . . .................................... . .................................... . ........................................ . ........................................ . ........................................... . . . ............................... . . ........................................ . ........................................ . 27 29 31 33 35 37 39 41 43 45 2 5 7 9 11 13 15 17 19 21 23 25

Foreword ............................................................................................. Table of Contents ................................................................................ Network for a Healthy CaliforniaChinese Project......................... My Food Pyramid................................................................................. What Should I Eat Every Day? ............................................................. Benefits of Fruits, Vegetables & Physical Activity ................................. How Many Cups of Fruits & Vegetables Should an Adult Eat? ............. How Many Cups of Fruits & Vegetables Should a Child or Youth Eat? What Counts as a Cup? ........................................................................ How to Eat More Fruits & Vegetables Every Day ................................. Tips for Eating More Fruits & Vegetables............................................. Tips for Physical Activity ..................................................................... Recipes Rainbow Cups ..................................................................................... Apple Carrot Soup ............................................................................... Chicken Lotus Root Patties.................................................................. Frozen Tofu in Supreme Stock ............................................................. Pea Shoots in Supreme Stock .............................................................. Chinese Broccoli with Wine & Sugar .................................................. Baked French Fries .............................................................................. Vegetable & Chicken Dumplings ........................................................ Five Happiness Fried Noodles .......................................................... Apple Chunk Cake .............................................................................. Acknowledgements .............................................................................

1 5 6 8 10 12 14 16 18 20 22 24

26 28 30 32 34 36 38 40 42 44 46

............................................... . 47

Network for a Healthy CaliforniaChinese Project

The Network for a Healthy CaliforniaChinese Project would like to present to you a colorful and flavorful way of healthy eating incorporated into Chinese cooking. Healthy eating and active lifestyles are the primary ways to prevent major causes of chronic disease and death in the United States. Research shows that eating 2 to 6 cups of fruits and vegetables (depending on your age, gender, and activity level), and getting at least 30 to 60 minutes of physical activity every day may reduce the risk of many diseases such as certain cancers, heart disease, stroke, obesity and diabetes5. This booklet informs you of the latest Dietary Guidelines for Americans, health benefits of fruits and vegetables, the amount that you need to eat, and the healthier ways of cooking with fruits and vegetables. We have chosen the galloping horse for our project logo because it symbolizes health, strength and vitality for the Chinese. Enjoy eating a variety of colors and flavors of fruits and vegetables, be active and change your familys lifestyle to lower the risk of many chronic diseases. We wish you and your family an energetic and healthy life! Sincerely,

Catherine Wong R.D., M.P.H. Nutrition Manager Chinatown Public Health Center San Francisco Department of Public Health
(5) U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05



2 6 30 60 5

(5) U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

My Food Pyramid
The new food pyramid is designed to help us make smart food choices, find balance between foods and physical activity and get the most nutrition out of our calories. This food pyramid offers healthy intake patterns. If you have access to the Internet, you can find out your own pyramid according to your age, gender and physical activity level. The web address is www.MyPyramid.gov.

MyPyramid.gov

GRAINS
Source: My Food Pyramid, USDA, 2005

VEGETABLES

FRUITS

MILK

MEAT & BEANS


www.MyPyramid.gov

MyPyramid.gov

GRAINS

VEGETABLES

FRUITS

MILK

MEAT & BEANS

My Food Pyramid, USDA, 2005

What Should I Eat Every Day?

This is the recommendation for food intake and physical activity according to the new food pyramid and the dietary guidelines by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services in 2005.
Make half of your grains whole Eat at least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta every day. 1 oz. is about: 1 slice of bread, or 1 cup of breakfast cereal, or cup of cooked rice, cereal, or pasta

GRAINS

VEGETABLES
Vary your veggies Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegetables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

FRUITS
Focus on fruits Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.

Get your calcium-rich foods Go low-fat or fat-free when you choose milk, yogurt, and other milk products. If you dont or cant consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

MILK

MEAT & BEANS

Go lean with protein Choose low-fat or lean meats, poultry, and fish. Bake it, broil it, or grill it. Vary your protein routine choose more beans, peas, nuts and seeds. 1 oz = a piece of meat, fish, or skinless chicken the size of a mahjong tile, or 1 egg, or cup tofu, or cooked dry beans

For a 2,000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to MyPyramid.gov.

Eat 6 oz. every day

Eat 2 cups every day

Eat 2 cups every day

Get 3 cups every day

Eat 5 oz. every day

Find your balance between food and physical activity

Stay within your daily calorie needs. Be physically active for at least 30 minutes most days of the week. About 60 minutes a day of physical activity may be needed to prevent weight gain in adults. For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required. Children and teenagers should be physically active for 60 minutes every day, or most days.
Source: My Food Pyramid, USDA, 2005

Know the limits on fats, sugar, cholesterol and salt (sodium)

Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these. Check the Nutrition Facts label to keep saturated fats, trans-fats, cholesterol, and sodium low. Choose food and beverages low in added sugar. Added sugar contributes calories with few, if any, nutrients.

10

?
2005

...

2000 MyPyramid.gov

30 60 60 90 60

My Food Pyramid, USDA, 2005

11

Benefits of Fruits, Vegetables & Physical Activity

Benefits of fruits and vegetables Provides us with vitamins, minerals, fiber, and phytochemicals to help lower the risk of chronic diseases such as cancer, heart disease, hypertension, stroke, obesity and diabetes Slows the negative signs of aging such as weakening vision and memory loss Enhances our immunity Benefits of physical activity Lowers the risk of developing high blood pressure, heart disease, stroke, diabetes and cancer Builds and maintains healthy bones, muscles, and joints Helps to lower the risk of overweight problems in children and adults Reduces anxiety, depression and stress Helps us to feel more energetic

12

13

How Many Cups of Fruits & Vegetables Should an Adult Eat?

The amount of fruits and vegetables an adult needs every day depends on his/her gender, age, and activity level. The following daily amounts are recommended for individuals who get less than 30 minutes per day of physical activity beyond regular daily activities. If you get more physical activity, you would need to eat an additional cup to 1 cup of vegetables and up to cup additional fruit6.
Gender Female Age Fruit 19-25 years 26-50 years 51+ years Male 19-20 years 21-60 years 61+ years 2 cups 1 cups 1 cups 2 cups 2 cups 2 cups *Sedentary Vegetable 2 cups 2 cups 2 cups 3 cups 3 cups 2 cups

*Sedentary: less than 30 minutes a day of moderate physical activity in addition to daily activities. * oderately Active: at least 30 minutes, up to 60 minutes a day of moderate physical activity in M addition to daily activities. *Active: 60 or more minutes a day of moderate physical activity in addition to daily activities. (*) See page 24 for more details

(6) U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

14


* 30 30 6
19-25 26-50 51 51 19-20 21-60 61 61 2 1 1 2 2 2 * 2 2 2 3 3 2

* 30 * 30 60 * 60 * 25

(6) U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

15

How Many Cups of Fruits & Vegetables Should a Child or Youth Eat?
The amount of fruits and vegetables a child or a teenager needs every day also depends on his/her gender, age, and activity level *. The Dietary Guidelines for Americans 2005 and the new Food Pyramid recommend the following daily amounts for children and youth who are sedentary (getting less than 30 minutes per day of physical activity beyond regular daily activities). Those who are more physically active may require more while staying within their calorie needs7.
Gender Children (Boys and Girls) Girls Age Fruit 2-3 years 4-7 years 8-10 years 11-13 years 14-18 years Boys 4-5 years 6-8 years 9-10 years 11-12 years 13-14 years 15-18 years 1 cup 1 cup 1 cups 1 cups 1 cups 1 cup 1 cups 1 cups 1 cups 2 cups 2 cups * Sedentary Vegetable 1 cup 1 cups 1 cups 2 cups 2 cups 1 cups 1 cups 2 cups 2 cups 2 cups 3 cups
*Sedentary: less than 30 minutes a day of moderate physical activity in addition to daily activities. *Moderately Active: at least 30 minutes, up to 60 minutes a day of moderate physical activity in addition to daily activities. * ctive: 60 or more minutes a day of moderate A physical activity in addition to daily activities. (*) See page 24 for more details

(7) U.S. Department of Agriculture, MyPyramid Food Intake Pattern Calorie Levels, 2005, http://www.mypyramid.gov/professionals/pdf food intake.html, accessed 8/22/05

16


2005 30 7
2-3 4-7 8-10 11-13 14-18 4-5 6-8 9-10 11-12 13-14 15-18 * 1 1 1 1 1 1 1 1 1 2 2 1 1 1 2 2 1 1 2 2 2 3
* 30 * 30 60 * 60 * 25

(7) U.S. Department of Agriculture, MyPyramid Food Intake Pattern Calorie Levels, 2005, http://www.mypyramid.gov/professionals/pdf food intake.html, accessed 8/22/05

17

What Counts as a Cup?

Fruits:
1 small apple 1 large banana 1 large orange 1 large peach

8 large strawberries

1 cup 100% fruit juice

cup dried fruit

1 medium pear

Vegetables:

1 cup cooked greens

1 medium potato

1 large sweet potato

2 large celery stalks

1 large whole tomato (uncooked)

2 cups raw leafy greens

1 cup chopped vegetable

1 cup cooked carrot

Source: U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

18

U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05

19

How to Eat More Fruits & Vegetables Every Day

The meal pattern below demonstrates how to eat 2 cups of fruit and 3 cups of vegetables, which is appropriate for a sedentary male age 21-60. If you are an older male or female of any age, use page 14 to adjust this meal pattern to your recommended level of fruit and vegetable intake.

Morning

a purple yam or a sweet potato

= cup

Mid-day

1 cup cooked greens

1 apple

= 2 cups

Snack

1 large banana

= 1 cup

Evening

1 cup carrot soup ( cup of carrots)

cup cooked string beans

cup cooked Chinese broccoli

= 1 cups = 5 cups
20

Total: 3 cups vegetable + 2 cups fruit


2 3 21 60 15

=2

=1

= 1 =5
21

3 + 2

Tips for Eating More Fruits & Vegetables

Add fresh fruit or no more than 1 cup 100% fruit juice to breakfast Snack on fruits and vegetables Serve more vegetables and less rice at lunch and dinner Add more vegetables to the main dish and rice To enhance the flavor of vegetables, try using the Supreme Stock recipe below Use two or more different colored vegetables at meal times Serve fruit as a dessert Make a delicious smoothie with fresh or frozen fruit and low-fat or nonfat milk Add extra vegetable to sandwiches, such as cucumbers, tomatoes, peppers, and sprouts...

Banana Berry Smoothie

Ingredients: banana, peeled and sliced 1 cup unsweetened frozen berries (strawberries, blueberries, and/or blackberries) cup 1% lowfat or nonfat milk or soft tofu cup 100% orange juice Preparation: 1. Place all ingredients in a blender container. Put lid on tightly. 2. Blend until smooth. If mixture is too thick, add cup 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...Get Cookin! California Department of Public Health, 2009.

Make Supreme Stock to enhance flavor in cooking

Supreme stock is used frequently in Chinese cooking; this kind of stock is often made in advance, and used for soup base. Supreme stock is usually made with meat and poultry and boiled for at least 3 hours until the flavor is intensified. You can make your own: (recipe makes 15 cups of stock) In a large stock pot, combine 2 pounds lean pork, 1 whole chicken, and enough 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 for 3 hours. Add 1 teaspoon salt, remove from heat and let stand to cool. With a slotted spoon, remove the pork and chicken from the stock. Divide the stock into several smaller, shallow containers and refrigerate for at least 6 hours, or until fat becomes solid on surface of stock. Remove the fat from the stock. Use the stock as soup base, sauces and gravies, or to add flavor to vegetable dishes. Freeze the stock in ice cube trays or small containers and store in the freezer for future use. Frozen stock can be kept in freezer up to 2 months. Try the different recipes using the Supreme Stock on pages 32, 34, 36 and 40.
To prevent food borne illness, the stock should be separated into smaller shallow containers and be refrigerated immediately.

22

1 1% 100% 1. 2. 3. 2 2 1 1 3 5
Network for a Healthy California Childrens Power Play! Campaign. KidsGet Cookin! ( ... ) 2009

3 15 2 1 4 3 1 6 2 333537 41
23

Tips for Physical Activity

How much moderate to vigorous physical activity do we need every day? Adults 30 minutes or more to lower the risk of chronic diseases 60 minutes to prevent weight gain in adulthood 90 minutes to sustain weight loss Children and youth 60 minutes or more
Moderate activities include: dancing, biking, tai-chi, gymnastics, stretching, light gardening, luk-tung kuen, walking (3.5 mph), yoga Vigorous 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 For beginners, start with 10 to 15 minutes of physical activity a day, and gradually work up to 30 minutes a day Schedule a regular time each week for the family to enjoy physical activity together Include physical activity in family vacations Strengthen muscles and improve flexibility by lifting weight, stretching arms and legs, doing push-ups, sit-ups, leg-lifts, and arm-curls Do household chores that include physical activity, such as walking the dog, emptying the garbage, mopping or vacuuming the floors, washing the car, and mowing the lawn Limit the time on TV, video games, and computer to no more than 2 hours a day Bike or walk to work, walk with a co-worker during breaks or after lunch, use the stairs Start a walking group with neighbors, friends and/or relatives

24


30 60 90 60
10 15 30 2 /

25

Rainbow Cups
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 fresh soybeans teaspoon sesame seed oil 1 teaspoon sugar teaspoon salt 1 tablespoon cornstarch cup water or stock 8 spring roll wrappers (cut into round shape) nonstick vegetable oil spray Instruction: 1. Preheat oven to 325 F 2. Lightly coat large muffin cups with nonfat cooking spray. 3. Place a spring wrap in each muffin cup, and press firmly 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 from heat. 6. Using a small spoon, scoop vegetables into spring roll cups and serve immediately. 7. Store unfilled spring roll cups in an airtight container and use within 3 days.
26

Nutrition tips:

The combination of jicama, bell peppers, mushrooms, and fresh soybeans add interesting texture, flavor, color, phytochemicals, and fiber to this recipe. Green bell pepper and button mushrooms can replace red and orange bell pepper and shiitake mushrooms for lower cost. Fresh soybeans are kept in the freezer section of the supermarket. If fresh soybeans are not available, use other dried beans such as chickpeas or navy beans. Nutrition information per serving: Calories: 161 Total fat: 2 g Cholesterol: 3 mg Sodium: 241 mg Carbohydrates: 26 g Protein: 8 g

Saturated Fat: 0 g Fiber: 4 g


= 1. 2. 3.
161 3 26

4. 5. 6. 7.

2 241 8

0 4

325

27

Apple Carrot Soup

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 teaspoon salt 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 of liquid, about 3 to 4 hours. 3. Skim fat from surface and serve. 4. Store leftover soup covered in refrigerator for up to 3 days8.

Nutrition tips:
Adding fruit to soup enhances the flavor and nutritional value. Studies have shown that people with low intakes of fruits and vegetables experience twice the risk of cancer compared to those with high intakes.

Nutrition information per serving: Calories: 133 Total fat: 3 g Cholesterol: 35 mg Sodium: 20 mg Carbohydrates: 13 g Protein: 13 g

Saturated Fat: 1 g Fiber: 3 g

(8) Partnership for Food Safety Education, Chill: Refrigerate Properly and Promptly, http://www.fightbac.org/chill.cfm, accessed 8/23/05

28


= 1. 2. 3. 4. 8 20

133 35 13

3 20 13

1 3

(8) Partnership for Food Safety Education, Chill: Refrigerate Properly and Promptly, http://www.fightbac.org/chill.cfm, accessed 8/23/05

29

Chicken Lotus Root Patties

Makes 3 servings (1 serving = 2 patties) Ingredients: 6 ounces skinless, boneless chicken breast, minced 3 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 teaspoon sesame seed oil 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. Form chicken-lotus root mixture into 6 patties, 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-fry patties on both sides until cooked and browned, about 5 minutes on each side, and serve.

Nutrition tips:
Lotus root is a crunchy and nutritious vegetable that can be used to stretch a meat recipe and add fiber and vitamins at the same time! Lotus root is also a good source of thiamin and riboflavin, in addition to vitamin C and potassium (9). Nutrition information per serving: Calories: 243 Total fat: 3 g Cholesterol: 33 mg Sodium: 322 mg Carbohydrates: 36 g Protein: 20 g

Saturated Fat: 0 g Fiber: 9 g

(9) USDA Nutrient Database for Standard Reference, http://www.nal.usda.gov/fnic/foodcomp/search, accessed 8/22/05

30


= 1. 2. 3. 4. 5.
C B1 B29

243 33 36

3 322 20

0 9

(9) USDA Nutrient Database for Standard Reference, http://www.nal.usda.gov/fnic/foodcomp/search, accessed 8/22/05

31

Frozen Tofu in Supreme Stock

Makes 4 servings (1 serving = 4 slices each of tofu & ham and 12 cup cooked broccoli) Ingredients: 4 pieces 2 inches x 2 inches firm tofu (frozen overnight or 8 hours ahead of time) 16 slices of ham, extra lean, 2 inches x 2 inches (approximately 5 oz total weight) 6 dried shiitake mushrooms, soaked, stems removed 1 cup homemade supreme stock (see pg. 22), or low sodium chicken broth 2 cups broccoli florets 4 cups water (to boil the broccoli) Sauce 2 teaspoons cornstarch 1 teaspoons soy sauce 1 teaspoon sugar teaspoon sesame seed oil a pinch of white pepper Instruction: 1. Defrost frozen tofu under running tap water, squeeze out excess water. Cut each tofu square into 4 pieces, inch thick for a total of 16 slices. 2. In a large bowl, arrange tofu and ham in an overlapping pattern around the side of 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 tofu, ham and mushrooms on the rack. Cover the pot and steam over high heat for 20 minutes, then remove from heat. 4. Drain the stock from 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 of steamed tofu with a large plate, invert bowl onto plate, and remove the bowl. 6. In a medium sized pot over high heat, bring 4 cups of water to a boil. Place steamer rack into pot. Add broccoli, cover and steam over medium heat for 4-5 minutes. 7. Garnish the tofu and ham arrangement with broccoli, pour gravy on top and serve. 32

Nutrition tips:
Freezing the tofu produces a spongy and meaty texture. Stock can enhance the flavor of vegetables and low fat dishes (refer to page 22 for direction on making stock). For tofu, different brands may have different levels of calcium. Read the nutrition label to choose products with more calcium. Nutrition information per serving: Calories: 183 Total fat: 8 g Cholesterol: 18 mg Sodium: 567 mg Carbohydrates: 13 g Protein: 18 g Saturated Fat: 2 g Fiber: 2 g


= 16 23 1. 2.
23 183 18 13

3. 4. 5. 6. 7.

8 567 18

2 2

16 20
33

Pea Shoots in Supreme Stock

Makes 4 servings (1 serving = cup) Ingredients: 1 teaspoon vegetable or olive oil teaspoon minced ginger 1 pound pea shoots 2 teaspoons cooking wine a pinch of sugar teaspoon salt cup supreme stock or low sodium chicken broth 1 teaspoon cornstarch 1 red chili pepper, chopped for garnish (optional) Instruction: 1. Heat a nonstick wok or pan over high heat. Add oil, swirling to coat sides. 2. Add ginger. Stir until fragrant. Add pea shoots, wine, and sugar. Stir-fry 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 for about 1 minute or until hot to make a thin sauce. 4. Pour sauce over pea shoots and garnish with red pepper.

Nutrition tips:
Pea shoots are sweet, tender, and high in fiber. Using stock enhances the flavor of pea shoots. If pea shoots are not available, substitute with spinach or any tender green vegetable.

Nutrition information per serving: Calories: 58 Total fat: 3 g Cholesterol: 0 mg Sodium: 180 mg Carbohydrates: 8 g Protein: 5 g

Saturated Fat: 0 g Fiber: 2 g 34


= 1. 2. 3. 4.

58 0 8

3 180 5

0 2 35

Chinese Broccoli with Wine and Sugar

Makes 4 servings (1 serving = cup) Ingredients: 1 pound Chinese broccoli 1 teaspoon vegetable or olive oil teaspoon minced ginger 1 teaspoon sugar 1 tablespoon cooking wine cup supreme stock or low sodium chicken broth teaspoon salt Instruction: 1. Separate Chinese broccoli stems from leaves, and cut stems into 2-inch sections. 2. Over medium to high heat, heat a large nonstick pan, add oil and swirl to coat sides of the pan. 3. Add stems into the pan first, saut for a few seconds, and then add Chinese broccoli leaves. 4. Add ginger, sugar, and wine. Continue to stir-fry. 5. Add stock, cover pan and let Chinese broccoli cook until tender but crisp and bright green, about 1 minute. 6. Add salt, mix well and serve. Nutrition tips:
Stir-frying leafy green vegetables quickly helps to keep some of vitamins and color. Steaming is also a great way to maintain nutrient content and flavor of vegetables. Ginger, wine and sugar combined, make a great seasoning to help bring out the flavor of these leafy greens. Nutrition information per serving: Calories: 77 Total fat: 2 g Cholesterol: 0 mg Sodium: 371 mg Carbohydrates: 13 g Protein: 4 g Saturated Fat: 0 g Fiber: 2 g 36


= 1. 2. 3. 4. 5. 6.

77 0 13

2 371 4

0 2 37

Baked French Fries

Makes 4 servings (1 serving = 1 cup) Ingredients: 5 potatoes cut into inch wide strips 1 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 of potato strips on baking pan, place in oven and bake for 40 to 50 minutes, turning about every 8 minutes, until potato strips become crisp and golden.

Nutrition tips:
Because the potatoes are baked, these French Fries contain less than one gram of fat per cup versus regular fries, which contain 15 grams of fat per cup; that is a saving of 3 teaspoons of added oil. Purple yams can be used for additional health benefits. Nutrition information per serving: Calories: 212 Total fat: trace Cholesterol: 0 mg Sodium: 17 mg Carbohydrates: 48 g Protein: 5 g

Saturated Fat: 0 g Fiber: 7 g 38


= 1. 2. 3. 4. 400 40 45

15

212 0 48

17 5

0 7

39

Vegetable and Chicken Dumplings

Makes 10 servings (1 serving = 6 dumplings) Ingredients: 60 thin wonton wrappers 2 pounds Chinese broccoli or 1 pounds tender greens Filling pound skinless, boneless chicken breast, finely chopped 1 cup finely chopped bok choy leaves cup finely chopped jicama or bok choy stalks 4 dried shiitake mushrooms, soaked, stems removed, and chopped cup black fungus, soaked and chopped (optional) 1 teaspoon sesame seed oil teaspoon salt 3 teaspoons cornstarch 1 egg white Instruction: 1. In a large bowl, combine filling ingredients, and mix well. 2. To make each dumpling, place 1 teaspoon filling in a wonton skin, fold in half, pinch edges to seal the dumpling. Repeat with remaining filling and wonton skins. 3. In a large pot bring 10 cups of water to boil, add dumplings and cook until dumplings float to the water surface, about 7 to 8 minutes. Remove dumplings from water, set aside. 4. Cook the Chinese broccoli in the boiling water until tender but crisp, about 10 minutes, remove from water. 5. For one serving, place 6 dumplings and cup of the cooked broccoli in a small bowl and serve. Suggestions: Dumplings can be served in supreme stock or chicken broth and leafy green vegetable, garnish with carrots and string beans. Uncooked dumplings can be frozen for later use. Cook frozen dumplings in boiling water, thawing before cooking is not necessary.
40

Nutrition tips:
Unlike the traditional recipe, which is mostly meat filling, the combination of vegetables and chicken not only adds vitamins and fiber but also reduces the fat in this recipe. Add bok choy or Napa cabbage to the wonton filling to provide texture, vitamins and fiber. Nutrition information per serving: Calories: 228 Total fat: 2 g Cholesterol: 19 mg Sodium: 457 mg Carbohydrates: 42 g Protein: 15 g

Saturated Fat: 0 g Fiber: 3 g


10 = 1 1. 2. 3.
228 19 42

60

4. 5.

60 10 10

41

2 457 15

0 3

Five Happiness Fried Noodles

Makes 5 servings (1 serving = 1 cup) Ingredients: 10 cups of water 1 pound egg noodles 1 tablespoon vegetable or olive oil, divided 3 cups bean sprout 1 cup bamboo shoots, julienned (sliced thinly in strips) cup shredded carrots cup dried shiitake mushrooms, soaked, stems removed, and julienned 2 green onions, julienned teaspoon salt 1 teaspoon sugar 1 tablespoon soy sauce Instruction: 1. In a large pot on high heat, bring 10 cups of water to boil. Cook noodles in boiling water until tender or al-dente, approximately 5 - 7 minutes, drain and set aside. 2. Heat a nonstick wok or pan over high heat. Add tablespoon oil, swirling to coat the pan, add noodles and pan-fry until noodles are golden, about 7 to 10 minutes. Remove noodles from wok. 3. Add remaining tablespoon oil to wok, add vegetables, and stir-fry 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.

Nutrition tips:
The different vegetables used in this recipe bring in different colors, antioxidants and health benefits. The large amount of vegetables in this recipe adds vitamins, fiber, color and texture to the noodle. The vegetables also add moisture, which means less oil is needed. The term julienne means thin strips.

Nutrition information per serving: Calories: 425 Total fat: 6 g Cholesterol: 1 mg Sodium: 445 mg Carbohydrates: 77 g Protein: 16 g

Saturated Fat: 1 g Fiber: 6 g 42


= 1. 2.
425 1 77

10

3. 4.

10 10

6 445 16

1 6

43

Apple Chunk Cake

Makes 12 servings (1 serving = 1 piece 1 x 2) Ingredients: 1 cups sugar cup vegetable oil 2 eggs 2 cups flour 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

Nutrition tips:
As a rule, half of the amount of fat in a dessert recipe can be replaced with applesauce or a puree of another fruit, such as prune puree. The result is a very moist, low-fat cake enhanced by the flavor of fresh and nutritious apples. The amount of sugar in this recipe has been reduced by one third, as compared to the original recipe. Use vegetable oil spray to prevent the cake from sticking to the pan.

Instruction: 1. Preheat oven to 350 F. 2. In a large bowl, mix sugar, oil and eggs together. Beat well. 3. In a separate bowl, combine flour, salt, cinnamon, and baking 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. Place apple slices on top of apple cake and serve.

Nutrition information per serving: Calories: 239 Total fat: 5 g Cholesterol: 35 mg Sodium: 308 mg Carbohydrates: 44 g Protein: 3 g

Saturated Fat: 1 g Fiber: 1 g 44


12 = 1. 2. 3.
239 35 44

4. 5. 6.

350

6 308 3

1 1

45

Acknowledgements
I would like to thank the following dedicated individuals and community partners for their valuable contributions: Network for a Healthy CaliforniaChinese Project partners who assisted in the reviewing and/or field-testing: May Fong, RD, MPH, Chair of Consumer Education Department, City College of 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, Self Help for the Elderly Wanda Wong, Instructor, Senior Civic Education Class, Self Help for the Elderly Helen Yuen, Director of the Department of Nutrition & Senior Centers, Self Help for the Elderly Wu Yee Childrens Services Other Reviewers: Desiree Backman, DrPH, MS, RD, Network for a Healthy California Laura Brainin-Rodriguez, MPH, MS, RD, Coordinator, Feeling Good Project, San Francisco Department of 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. of Public Health Jackie Richardson, RD, MBA, Program Manager, Network for a Healthy California Photographer: Rosa To Translator: Grace Lam Yee Typesetters: Herman Ma & Grace Lam Yee Food Stylists: Stephanie Jan & Rosa To Chef: James Liou Recipes Contributors: Martin Yan, Chef Hing Moon Ching Design & Layout: Creative Services, Reproduction & Mail Services, City and County of 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 I would like to thank Grace Lam Yee who wrote this booklet with me, nutritionist Sylvia Lau for her assistance in this project, and Martin Yan for allowing the reprint of recipes from Healthy & Delicious Simple Ways to Low Fat Chinese Cooking. I would especially like to thank Madeline Ritchie, Former Center Director, Chinatown Public Health Center, Maria LeClair, Director of Nutrition Services, Laura Brainin-Rodriguez, Coordinator of the Feeling Good Project of the San Francisco Department of Public Health, Jackie Richardson and Monica Perez, Program Managers, Network for a Healthy California, for their guidance and support in this project. Finally, we have to thank you, our readers, for the opportunity to share our new way of using fruits and vegetables in cooking and eating to improve health, and of being active. Catherine Wong, RD, MPH Network for a Healthy CaliforniaChinese Project Project Coordinator Chinatown Public Health Center, San Francisco Department of Public Health 46

. .May.Fong . . . .Kari.Lee . . . .Magdalene.Louie . . . . .Esther.Wong . .Wanda.Wong . .

. Network for a Healthy California.Desiree.Backman . .Feeling.Good..Laura.Brainin-Rodriguez . . . Network for a Healthy California.Jackie.Richardson . . . . . . . Stephanie.Jan James.Liou. . . William.HaoShu.Dong.Li. Madeline Ritchie Maria LeClair Feeling Good Laura BraininRodriguez Network for a Healthy California Jackie Richardson Monica Perez 47

 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.cachampionsforchange.net

Recipes are used with permission from Healthy & Delicious Simple Ways to Low Fat Chinese Cooking by Catherine Wong, RD, MPH, and Martin Yan, MS. Martin Yan is an internationally acclaimed culinary expert in Chinese and Asian cuisines. He has been the host of Yan Can Cook, the worldwide syndicated cooking program since 1978. Chef Yan is the author of 25 best-selling cookbooks and has received numerous national and international honors and awards. He is committed to improving the nutritional wellbeing of the community. Catherine Wong specializes in wellness programs for the Chinese, and currently works for the San Francisco Department of 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 for the Peoples Republic of China, and has consulted with National Cancer Institute. Catherine has received numerous awards including the prestigious Young Dietitian of the Year award from the American Dietetics Association, and the Silver Award from the American Heart Association. This material was funded by Chinatown Public Health Center, San Francisco Department of Public Health, the California Department of Public Health, Network for a Healthy California, and the USDA Supplemental Nutrition Assistance Program (formerly Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nuturitious foods for better health. To find out more, contact the San Francisco Food Stamp Program 415-558-4186. For California Food Stamp information, call 877-847-3663. For important nutrition information, visit www.cachampionsforchange.net.

COOK-224/Rev. 07/09