Food is the way to the heart and also the way to health! You've likely heard how a healthy diet can improve your lifestyle by ten folds. While you may have the idea that healthy eating is boring, we are here to bust that myth once and for all. Healthy eating can be delicious and nutritious. When planning out a nutrient-dense menu, Asian-inspired meals are some of our favorites. One of the unique things about the Asian culture is that the approach to food and eating is to create overall wellness.
Whether you choose to enjoy Indian, Chinese, or Malay-inspired dishes, most Asian meals are praised for their nutritious ingredients.
Because many dishes in Asian cuisine are plant-based, some of the most common ingredients are locally grown staples like rice, potatoes, beans, legumes and vegetables and fruits.
Before we dive into a few of our favorite Asian-inspired meals, here are a couple of healthy Asian food habits that you can begin practicing.
Healthy Asian Food Habits
Enjoy More Soup
Many homemade soups are great for you, especially those that are Asian-inspired. Home-cooked soups often feature wholesome ingredients and broths made from the bones of chicken, beef or fish, along with a combination of rich vegetables. Leafy greens like spinach, broccoli and kale are used in soups to add flavor and nutrients. This healthful combo of vegetables and broth introduces a load of vitamins and minerals into each spoonful- making Asian soups healthy and filling. Depending on the ingredients, Asian soups are used to benefit individuals in several ways. Soups can be comforting in times of illness, help the body fight off fatigue, or warm you up on a chilly night.
Eat More Veggies Than Meat
In Asian culture, meat is often seen as a side dish and vegetables the main course. Most plates feature vegetables and meat at a three to one ratio. While meat is a good source of protein, it's not the only source. Many vegetables like edamame pack a powerful protein punch and are also quite filling. This makes vegetable-based dishes more satisfying than meat ones.
Prepare Smaller Portion Sizes
One of the easiest ways to nourish your body is by feeding it just what it needs. Stuffing plates with an overload of food will end up leaving you too full and with a lack of energy. To avoid that sluggish feeling after eating, eat the right amount for your body. In the Asian culture, smaller plates and chopsticks are used to help individuals eat smaller portions. Chopsticks are an easy way to avoid stuffing your mouth with too much food at once. They can help you eat slower, allowing time for the stomach-brain connection- the connection that tells you that your stomach is full. Eating slower is not only better for digestion, but it can also help lower blood glucose levels during the process.
Enjoy More Rice
We mentioned how rice is a staple food in Asian cuisines. In fact, it's so prominent that almost every dish includes it. The various kinds of rice used all provide different vitamins and nutrients to stay healthy and strong. Black, brown and red ride are all more nutrient-dense than white or brown and using them will result in a less starchy diet and lower sugar consumption.
Use Seafood as a Meat Replacement
Seafood is another prominent ingredient in Asian cuisine. When following an Asian diet, eating fish is a daily occurrence. Because fish is loaded with healthy fats, oils and lean protein, just one serving of it can provide you with several essential vitamins and minerals. In many Asian-dishes, fish is lightly fried, filleted, steamed, cooked in a curry or eaten raw!
Flavor Meals with Herbs and Spices
Herbs and spices are a great way to flavor a dish without adding extra ingredients and calories. Used regularly in Asian cuisine, herbs and spice add a rich flavor and taste to meals while also giving them a boost of nutrients. Ginger, anise, cloves and chili are just a few of the many herbs used when cooking Asian dishes.
Practice Balance
Much like the famous yin and yang, balance plays a huge role in the Asian diet. Food and eating habits are centered around balance and the amount of food you serve is just as significant as the ingredients in the dish. Incorporating more Asian meals into your recipe roundup can help you better understand the role that food plays in your health and the simple lifestyle changes you can make to improve your overall wellness.
Easy and Asian-Inspired Recipes
Now that you’ve discovered a few healthy Asian eating habits, it’s time to put them to the test and try out these easy, Asian-inspired recipes.
Burmese Tofu with Cilantro Lime Stir Fried Vegetables
When it comes to healthy Asian recipes, this Burmese tofu is our favorite. A recipe that's entirely soy free, the tofu in this dish is made at home with garbanzo bean flour. But after all, what would Asian cuisine be without rice? Rice is worked into this tasty Burmese Tofu with Cilantro Lime Stir Fried Vegetables Recipe after the tofu is fully cooked. A flavorful mix of vegetables and coconut amino acids is used to give this plate a boost of nutrients, unlike any other. Vegan, gluten free and soy free it's a meal that everyone can enjoy.
Roasted Asian Style Vegetables with Quinoa
We mentioned earlier how important vegetables are to Asian cuisine and we weren't kidding. Vegetables can be found in nearly every dish (similar to rice) and cooked in various ways. This Roasted Asian Style Vegetables with Quinoa are the perfect protein packed dish to enjoy when you need an energy lift. Made with healthy, wholesome ingredients like quinoa and fresh vegetables, it's the ideal combination of sweet and spicy. Choose to make a single-serving or double the recipe and whip up a larger batch for more guests.
Vegetable Fried Rice
Another rice dish, we know what you may be thinking. But don't write off this meal just yet. Rice is used in a variety of Asian dishes because of its versatility. Mixed with both sweet and savory flavors, it is a staple in Asian cuisine and each dish made with it tastes drastically different. However, if you've had enough rice for now and are craving something slightly different, then this is the meal for you. For the perfect fried "rice" dish, this Vegetable Fried Rice Recipe doesn't use rice at all. Instead, oat groats are used to create a similar delicious flavor and hearty texture. When mixed with vegetables, it makes the perfect fried rice side to accompany any main course. While this recipe is vegan, it is entirely customizable. Dress this dish up by adding tofu, shrimp, egg or your favorite protein.
Sesame Noodles with Tofu and Almond Sauce
An Asian-inspired recipe list wouldn't be complete without a mouthwatering noodle recipe. This colorful and savory dish features delicious sesame noodles and vegetables tossed into a zingy sauce. When making these Sesame Noodles, tofu and a homemade almond sauce made with our Almond Protein Powder provide loads of nutrients and protein, making this the perfect post-workout meal. Add a little sriracha for heat and you have a tasty healthy Asian recipe made in under half an hour!
Sorghum Sushi Salad with Seared Tuna and Avocado
You didn't think we'd skip over a delicious sushi recipe, did you! Sushi is one of the most loved Asian-inspired dishes worldwide. While sushi comes in many different flavors, styles and textures, there's one thing it all has in common: it's delicious! For the perfect light, Asian cuisine makes this Sorghum Sushi Salad with Seared Tuna and Avocado. In this recipe, sorghum grain, white hulled sesame seeds and tuna steak are flavored with wasabi paste, ginger, avocado and fresh herbs and spices to create a meal that is out-of-this-world delicious. Once the ingredients have fully cooked, the tuna and avocado slices are arranged on top of the sorghum salad for a real treat. For the final touch, nori strips and extra sesame seeds are scattered atop before serving. If you love the taste of sesame seeds, we recommend trying our sesame crackers for a delicious savory snack.
As we said, food is the way to the heart and with these delicious Asian-inspired recipes, it will be easy to win over your loved ones' taste buds. Whether you choose to incorporate these recipes into your weekly menu slowly or all at once, we're confident you will love each one you try. When it comes to making Asian-inspired meals, the most important rule is to keep it as authentic as possible. Follow the recipe, use local and fresh ingredients and remember to add all of the tasty Asian-inspired flavors. Knowing how to cook a cuisine properly is the best way to enjoy all of the taste and culture it has to offer.
Have a favorite Asian-inspired meal that you'd like us to try out? We'd love to hear more about it. Share your favorite recipes with us in the comments below. From everyone at Bob's Red Mill, happy cooking!
