The Most Delicious (and Healthy!) Asian Dishes Mom Used to Make

By Christine Wei ⋅ 11 Jan 2010 ⋅ Post a comment

I generally like to say that I love all food, but that would be a lie. I have one steadfast rule, “no burgers,” which usually steers me away from American restaurants and leads me straight to some sort of Asian establishment or another. But mention Asian food and you’ll most likely evoke images of smoking hot plates swimming in oil or rich sauces–images that rather accurately represent offerings of many restaurants. Luckily for the foodie in all of us, there are many healthy Asian dishes out there to be savored—and they happen to be the ones mom and grandma likely used to have on the stove at dinnertime. Here are a few examples, broken down by culture.

Chinese – Steamed Salmon with Ginger and Shallots

Salmon has long been lauded as “heart food.” It’s a great source for omega-3 fatty acids, which reduces the risk of cancer and boosts the immune system. Steamed salmon can be fragrantly flavored with shallots and ginger with anti-inflammatory effects, forgoing all the sugar and grease. A little soy sauce can also add an extra kick to this source of vitamin D.

Japanese – Soba Noodles with Tofu

This low-cal dish, served either hot or cold, is made of buckwheat noodles containing complex carbs that digest slowly, which will keep you fuller for longer and prevents your body from producing many fat-storing hormones and enzymes. For those with food allergies, buckwheat is also gluten-free. Served cold, the dish often comes with a dipping sauce of sweetened soy sauce, rice wine and stock. Enjoy with tofu for protein, vitamin B and iron.

Thai – Tom Yum Soup

This zesty soup is known for its healthy blend of immune-boosting herbs, and often consumed to fight off colds and the flu. Sour and spicy to the palate, chicken broth is flavored with lemongrass, ginger, and kaffir lime leaves that detoxify and calm the body, help break down fats and proteins and bring lots of antioxidants to your diet. Shrimp, the low-calorie protein in tom yum soup, is also plentiful in omega-3 fatty acids and provides minerals like zinc and iron that a strong body needs. Beware, however, that this dish traditionally contains cilantro. If you are not a fan, ask the chef to leave it out.

Indian-Idli

Traditionally eaten for breakfast and snacks, idli are steamed rice cakes made with plenty of black lentil, a kind of bean that is full of antioxidants that help protect the body against cancer and coronary heart disease. Also full of low-calorie fiber, black lentil aids the digestive process and also helps stabilize sugar levels. Idli can be paired with different spices and chutneys containing ingredients like chili pepper, coriander, ginger or garlic, all of which are beneficial to the immune system.

Vietnamese – Spring Rolls

This is a healthier alternative to the traditional crispy, golden spring rolls. Vietnamese spring rolls are not deep fried, but simply wrapped with thin, translucent sheets of rice paper, and usually contain lush amounts of veggies like lettuce, cucumber and bean sprouts. For an extra kick, add in some herbs like anti-inflammatory basil and cholesterol-lowering cilantro. These spring rolls are often dipped in hoisin or peanut sauces for flavor, but calorie-watchers should avoid the latter.

Filipino – Rellenong Kamatis

Like other sources of antioxidants, tomatoes help guard against cancers, heart disease, and high cholesterol. Stuffing some with ground beef, onion, egg and a rice mixture to makes this dish is a great, non-greasy way to get a dose of vitamin C. Though some diets don’t recommend red meat, lean varieties can provide high levels of zinc and iron needed for healthy metabolism. The dish is seasoned with salt and pepper, and can be garnished with a bit of cheese.

Korean – Bibimbap

If you’re looking for a complete meal, bibimbap steps up to the plate—it’s a rice bowl featuring a variety of vegetables laced with chili pepper paste. This paste, called gochujang, contains soybeans and is rich in protein, vitamins B and C and carotene. High levels of water, potassium and iron in commonly used vegetables like cucumbers, mushrooms and spinach hydrates the skin, lowers blood pressure, and increases oxygen flow in the bloodstream. An egg or slices of meat—just think lean—are often added for additional protein. If you’re worried about carbs, just cut down on the rice.