Healthy Chinese Cuisine

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<p>Eat Fruits & Vegetables Everyday,
Photography by: Rosa To
Healthy Chinese Cuisine
                            Using Fruits and Vegetables
Stay Healthy All The Way!
Highlighting the Dietary
Guidelines for Americans 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 fi fty-six percent of Asian American adults are not eating enough fruits 
and vegetables2, 3.  Eating at least 2 to 6½ cups of fruits and vegetables (depending on your age, gender and activity 
level), and getting 30 to 60 minutes of physical activity everyday, may help to lower our risk of becoming overweight 
and our risk of cancer, heart disease, Type 2 diabetes and obesity4 .
This is the fi rst 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) California Department of Health Services, Cancer Surveillance Section, California Behavioral Risk Factor Survey, 2004
(2) California Department of Health Services, Cancer Prevention and Nutrition Section, California Children’s Eating & Exercise Practices, 2003
(3) California Department of Health Services, Cancer Prevention and Nutrition Section, the California Dietary Survey, 2003  
(4) 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 Pacifi c Islanders, American Indians, and people of mixed racial/ethnic background
1
ᮋᶽ
2
Foreword
Through the 5 a Day-for Better Health! Campaign, 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 fl avorful and healthful meal.  Use this cookbook to help you preserve those benefi ts and to reduce 
the risk of chronic disease.  Look for more dietary information in the future specifi cally designed for the Asian 
American Pacifi c Islander community.  Your health is worth preserving!
Sincerely, 
Susan B.  Foerster, MPH, RD, 
Chief Cancer Prevention and Nutrition Section
Director, California Nutrition Network for Healthy, Active Families
California Department of Health Services
3
ᮋᶽ
4
Table of Contents
ᤷᠲ
5
6
San Francisco Chinese 5 A Day Project
The San Francisco Chinese 5 A Day Project would like to present to you a colorful and fl avorful 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 6½ cups of fruits and vegetables (depending on your age, 
gender, and activity level), and getting at least 30 to 60 minutes of physical activity everyday 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 benefi ts 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 fl avors of fruits and vegetables, be active and change your family’s 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
7
᭐ᨍ᳒◨‵ᣫ⁑ṷᰤᓿᒬ☵
(5)   U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
8
My Food Pyramid
The new food pyramid is designed to help us make smart food choices, fi nd 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 fi nd out your own 
pyramid according to your age, gender and physical activity level.  The web address is www.MyPyramid.gov.
FRUITS
VEGETABLES
MILK
MEAT & BEANS
GRAINS
MyPyramid.gov
Source:  My Food Pyramid, USDA, 2005
9
MyPyramid.gov
ᴦ⃼ᳳᥲᙋ⁰␠
10
What Should I Eat Everyday?
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.
GRAINS
Make half of your grains whole
Eat at least 3 oz. of whole grain 
cereals, breads, crackers, rice, or 
pasta everyday.
1 oz. is about:
 1 slice of bread, or
 1 cup of breakfast cereal,  or
 ½ cup of cooked rice, cereal,  or 
pasta
Eat 6 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.
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.
Eat 2½ cups every day
FRUITS
Focus on fruits
Eat a variety of fruit.
Choose fresh, frozen, canned, or 
dried fruit.
Go easy on fruit juices.
Eat 2 cups every day
MILK
Get your calcium-rich foods
Go low-fat or fat-free when you 
choose milk, yogurt, and other milk 
products.
If you don’t or can’t consume milk, 
choose lactose-free products or 
other calcium sources such as 
fortifi ed foods and beverages.
Get 3 cups every day
MEAT & BEANS
Go lean with protein
Choose low-fat or lean meats, 
poultry, and fi sh.
Bake it, broil it, or grill it.
Vary your protein routine – choose 
more beans, peas, nuts and seeds.
1 oz = a piece of meat, fi sh, or
          skinless chicken the size 
          of a mahjong tile, or
          1 egg, or
          ¼ cup tofu, or 
          ¼ cooked dry  beans
Eat 5½ oz. every day
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.
Know the limits on fats, sugar, cholesterol and salt (sodium)
 Make most of your fat sources from fi sh, 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.
Source:  My Food Pyramid, USDA, 2005
11
ᴦᣫ⌌῱┹⚀ᴛ麼'
12
Benefi ts of Fruits, 
Vegetables  & Physical Activity
Benefi ts of fruits and vegetables 
 Provides us with vitamins, minerals, fi ber, 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
Benefi ts 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
13
ᰤᓿ◠⍋៦☄ᝥ⃼▥⋹
14
The amount of fruits and vegetables an adult needs everyday 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 ½ cup to 1 cup of 
vegetables and up to ½ cup additional fruit6.
How Many Cups of Fruits &
Vegetables Should An Adult Eat ?
*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.
*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
   Gender 
Age 
                                             *Sedentary
 
 
Fruit 
Vegetable
   Female 
19 - 30 years 
2 cups 
2½ cups
 
31 - 50 years 
1½ cups 
2½ cups
 
51+ years 
1½ cups 
2 cups
   Male 
19 - 30 years 
2 cups 
3 cups
 
31 - 50 years 
2 cups 
3 cups
 
51+ years 
2 cups 
2½ cups
15
᯳ᚌ‵ᣫ⌌῱⚀ᛕᰎᰤᓿ'
(6)  U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
18
What Counts as a Cup?
Source:  U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
Fruits:
 
1 small apple 
1 large banana 
1 large orange 
1 large peach 
 8 large strawberries 
1 cup 100% fruit juice 
½ 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  
2 cups raw  
1 cup chopped  
1 cup cooked 
 
(uncooked) 
leafy greens 
vegetable 
carrot
19
ⓦᾅ⁍᧰'
Source:  U.S. Department of Agriculture, Dietary Guidelines for Americans 2005, www.healthierus.gov/dietaryguidelines, accessed 8/22/05
20
Choose your fruits and vegetables from these 5 different groups to get the different 
phytochemicals and nutrients: purple/blue, green, white, yellow/orange and red. 
The Color Way ... to Good Health
Examples
Eggplant, purple yam, blueberries, 
purple fi gs, purple plums, purple 
grapes, raisins
Bok-choy, Chinese broccoli, broccoli, 
asparagus, lettuce, spinach, 
watercress, kiwi fruit, honeydew 
Garlic, scallion, onion, jicama, 
caulifl ower, mushroom, 
white nectarine, banana
Pumpkin, carrots, yellow corn, 
orange, cantaloupe, mango, papaya, 
persimmon, pineapple, tangerine, 
apricot
Tomato, red pepper, red onion, beet, 
watermelon, cherries, red grapes, 
strawberries
Benefi ts
 May reduce risk of some cancers and 
heart disease
 Maintain urinary tract health
 May slow some effects of aging
 May reduce risk of some cancers and 
heart disease
 Maintain vision health
 Maintain strong bones and teeth
 May reduce risk of some cancers and 
heart disease
 May lower blood cholesterol
 May reduce risk of some cancers and 
heart disease
 Maintain immunity
 Maintain vision health
 May reduce risk of some cancers and 
heart disease
 Maintain urinary tract health
 May slow some effects of aging
Color
Purple/Blue
Green
White
Yellow/Orange
Red
Phytochemicals 
Anthocyanins, 
Phenolics
Lutein, Indoles
Allicin, 
Mineral Selenium
Biofl avonoids, 
Carotenoids
Lycopene, 
Anthocyanins
21
ṷᮂᰤᓿᐳᏲᰯᴦ
22
How to Eat More Fruits & Vegetables Everyday
Morning
Mid-day
Snack
Evening
= ½ cup
= 2 cups
= 1 cup
= 1½ cups
= 5 cups
 1 cup carrot soup 
½ cup cooked 
½ cup cooked
 (½ cup of carrots) 
string beans 
Chinese broccoli
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 19-50.  If you are an older male or female of any age, use page 12 to adjust this meal pattern to your 
recommended level of fruit and vegetable intake.
½ a purple yam or ½ a sweet potato 
1 cup cooked greens 
                 
 
1 apple
1 large banana
Total: 3 cups vegetable + 2 cups fruit
23
᷏ⓦᣫ⁑ᛕ⚀ᰤᓿ
24
 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 fl avor 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...
Tips for Eating More Fruits & Vegetables
Make your own Smoothie
Ingredients:
 1 very ripe banana, peeled 
 
 ¾ cup 100% orange juice
 ½ cup low-fat vanilla yogurt
 ½ cup strawberries, fresh or frozen
Preparation:
1. Break banana into small pieces and put into the 
blender with orange juice, yogurt, and strawberries.
2. Secure lid and blend until smooth.
3. Divide the smoothie in six 4-ounce cups and serve.
Source:  California 5 a Day Power Play! Campaign.  School Idea and Resource 
Kit for 4th and 5th Grade Classroom Teachers, Child Nutrition/Food Service 
Staff, Nutrition and Cancer Prevention Program, California Department of 
Health Services, 1994 (out of Print)
Make Supreme Stock to enhance fl avor 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 fl avor is intensifi ed. 
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 fl avor 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 34, 36, 38 and 42.
To prevent food borne illness, the stock should be separated into smaller shallow containers and 
be refrigerated immediately.
25
ᛕ⚀ᰤᓿᴓង
26
Tips for Physical Activity
Moderate activities include: dancing, biking, tai-chi, gymnastics, stretching, light garden-
ing, 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 everyday 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 fl exibility 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 fl oors, 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
How Much Exercise Do We Need Everyday?
 
Adults -- 30 minutes or more of moderate exercise or physical activity
 
Children and youth -- 1 hour or more of moderate to vigorous exercise or 
physical activity
How much moderate to vigorous physical activity do we need everyday?
 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
27
⍋៦☄ᝥᴓង
28
Rainbow Cups
Nutrition tips: 
The combination of jicama, bell peppers, mushrooms, and fresh soybeans add interesting texture, 
fl avor, color, phytochemicals, and fi ber 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 
Saturated Fat:  0 g
Cholesterol:  3 mg 
Sodium:  241 mg  
Fiber:  4 g 
Carbohydrates:  26 g  
Protein:  8 g
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
½ 
teaspoon sesame seed oil
1  
teaspoon sugar
¼ 
teaspoon salt
1  
tablespoon cornstarch
½ 
cup water or stock
8  
spring roll wrappers (cut into round shape)
 
nonstick vegetable oil spray
Instruction:
1. 
Preheat oven to 325º F
2.  
Lightly coat large muffi n cups with nonfat cooking spray. 
3.  Place a spring wrap in each muffi n cup, and press fi rmly 
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 sauté 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 unfi lled spring roll cups in an airtight container and use 
within 3 days.
29
彩虹錦繡盒
30
Apple Carrot Soup
Nutrition tips: 
Adding fruit to soup enhances the fl avor 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 
Saturated Fat:  1 g
Cholesterol:  35 mg 
Sodium:  20 mg  
Fiber:  3 g 
Carbohydrates:  13 g  
Protein:  13 g
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
½  
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.
(8)  Partnership for Food Safety Education, Chill: Refrigerate Properly and Promptly, 
http://www.fi ghtbac.org/chill.cfm, accessed 8/23/05
31
蘋果胡蘿蔔湯
(8)  Partnership for Food Safety Education, Chill: Refrigerate Properly and Promptly, 
http://www.fi ghtbac.org/chill.cfm, accessed 8/23/05
32
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
¼  
teaspoon salt
1  
tablespoon cornstarch
1⁄2  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 fi ber and vitamins at the same time!  
Lotus root is also a good source of thiamin and ribofl avin, in addition to vitamin C and 
potassium (9). 
Nutrition information per serving:
Calories:  243  
Total fat:  3 g  
Saturated Fat:  0 g
Cholesterol:  33 mg 
Sodium:  322 mg  
Fiber:  9 g 
Carbohydrates:  36 g  
Protein:  20 g
(9)  USDA Nutrient Database for Standard Reference, 
http://www.nal.usda.gov/fnic/foodcomp/search, accessed 8/22/05
33
雞肉蓮藕餅
(9)  USDA Nutrient Database for Standard Reference, 
http://www.nal.usda.gov/fnic/foodcomp/search, accessed 8/22/05
34
Frozen Tofu in Supreme Stock
Makes 4 servings  (1 serving = 4 slices each of tofu & ham and 1⁄2 cup cooked broccoli)
Ingredients:
4  
pieces 2 inches x 2 inches fi rm 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. 28), or low sodium chicken broth
2  
cups broccoli fl orets
4  
cups water (to boil the broccoli)
Sauce
2  
teaspoons cornstarch
1½  
teaspoons soy sauce
1  
teaspoon sugar
½  
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, ½ 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.
Nutrition tips: 
Freezing the tofu produces a spongy and meaty texture.
Stock can enhance the fl avor of vegetables and low fat dishes (refer to page 34 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  
Saturated Fat:  2 g 
Cholesterol:  18 mg 
Sodium:  567 mg  
Fiber:  2 g
Carbohydrates:  13 g 
Protein:  18 g
35
上湯冰豆腐
36
Pea Shoots in Supreme Stock
Makes 4 servings  (1 serving = ½ cup)
Ingredients:
1  
teaspoon vegetable or olive oil
½  
teaspoon minced ginger
1  
pound pea shoots
2  
teaspoons cooking wine
 
a pinch of sugar
¼  
teaspoon salt
½  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 fi ber. Using stock enhances the fl avor 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  
Saturated Fat:  0 g
Cholesterol:  0 mg 
Sodium:  180 mg  
Fiber:  2 g
Carbohydrates:  8 g 
Protein:  5 g
37
上湯豆苗
38
Chinese Broccoli with Wine and Sugar
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 fl avor of vegetables.  
Ginger, wine and sugar combined, make a great seasoning to help bring out the fl avor of these 
leafy greens.
Nutrition information per serving:
Calories:  77  
Total fat:  2 g 
Saturated Fat:  0 g
Cholesterol:  0 mg 
Sodium:  371 mg  
Fiber:  2 g 
Carbohydrates:  13 g  
Protein:  4 g
Makes 4 servings  (1 serving = ¾ cup)
Ingredients:
1  
pound Chinese broccoli
1  
teaspoon vegetable or olive oil
½  
teaspoon minced ginger
1  
teaspoon sugar
1  
tablespoon cooking wine
½  cup supreme stock or low sodium chicken broth
½  
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 fi rst, sauté 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.
39
糖酒芥蘭
40
Baked French Fries
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 benefi ts (see page 20).
Nutrition information per serving:
Calories:  212 
Total fat:  trace 
Saturated Fat:  0 g
Cholesterol:  0 mg 
Sodium:  17 mg  
Fiber:  7 g 
Carbohydrates:  48 g  
Protein:  5 g
Makes 4 servings  (1 serving = 1 cup)
Ingredients:
5  
potatoes cut into ¾ inch wide strips
1  
tablespoon garlic powder
 
Vegetable oil spray
Instruction:
1. 
Preheat oven to 400º 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.
41
䈽薯條
42
Vegetable and Chicken Dumplings
Makes 10 servings  (1 serving = 6 dumplings)
Ingredients:
60 thin wonton wrappers
2 pounds Chinese broccoli or 1½ pounds tender greens
Filling
½  pound skinless, boneless chicken breast, fi nely chopped
1  
cup fi nely chopped bok choy leaves
½  cup fi nely chopped jicama or bok choy stalks
4  
dried shiitake mushrooms, soaked, stems removed, and chopped 
½  cup black fungus, soaked and chopped (optional)
1  
teaspoon sesame seed oil
½  
teaspoon salt
3  
teaspoons cornstarch
1  
egg white
Instruction:
1. 
In a large bowl, combine fi lling ingredients, and mix well.
2. 
To make each dumpling, place 1 teaspoon fi lling in a wonton 
skin, fold in half, pinch edges to seal the dumpling.  Repeat with 
remaining fi lling and wonton skins.
3. 
In a large pot bring 10 cups of water to boil, add dumplings         
and cook until dumplings fl oat 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 ½ 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.
Nutrition tips: 
Unlike the traditional recipe, which is mostly meat fi lling, the combination of vegetables and 
chicken not only adds vitamins and fi ber but also reduces the fat in this recipe.
Add bok choy or Napa cabbage to the wonton fi lling to provide texture, vitamins and fi ber.
Nutrition information per serving:
Calories:  228  
Total fat:  2 g 
Saturated Fat:  0 g
Cholesterol:  19 mg 
Sodium:  457 mg  
Fiber:  3 g  
Carbohydrates:  42 g 
Protein:  15 g
43
鮮蔬雞肉水餃
44
“Five Happiness” Fried Noodles
Nutrition tips: 
The different vegetables used in this recipe bring in different colors, antioxidants and health benefi ts.
The large amount of vegetables in this recipe adds vitamins, fi ber, 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 
Saturated Fat:  1 g
Cholesterol:  1 mg 
Sodium:  445 mg  
Fiber:  6 g 
Carbohydrates:  77 g  
Protein:  16 g
Makes 5 servings  (1 serving = 1½ 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)
½  cup shredded carrots
½  cup dried shiitake mushrooms, soaked, stems removed, 
 
and julienned
2  
green onions, julienned
½  
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 ½ 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 ½ 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.
45
五福炒麵
46
Apple Chunk Cake
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 fl avor 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.
Nutrition information per serving:
Calories:  239 
Total fat:  5 g 
Saturated Fat:  1 g
Cholesterol:  35 mg 
Sodium:  308 mg  
Fiber:  1 g 
Carbohydrates:  44 g  
Protein:  3 g
Makes 12 servings  (1 serving = 1 piece 1½” x 2”)
Ingredients:
1¼  cups sugar
¼  cup vegetable oil 
 
 
 
 
2  
eggs 
 
 
 
 
 
2  
cups fl our 
 
 
 
 
1  
teaspoon salt  
 
 
 
1  
teaspoon cinnamon 
 
 
 
 
1  
teaspoon baking soda
4  
cups diced apple chunks
¼  cup applesauce
2  
cups sliced apple to place on cake top
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 fl our, 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.
47
蘋果蛋䊏
Acknowledgements
I would like to thank the following dedicated individuals and community partners for their valuable contributions:
San Francisco Chinese 5 a Day Project partners who assisted in the reviewing and/or fi eld-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 Women’s Resource Center
 
Lucy Tao, Asian Women’s 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 Children’s Services
Other Reviewers:  
Desiree Backman, DrPH, MS, RD, California 5 a Day Manager
 
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, California Nutrition Network
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, California Nutrition Network, 
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
 
 
 
 
San Francisco Chinese 5 a Day Project Manager
 
 
 
 
Chinatown Public Health Center, San Francisco Department of Public Health
48
致謝
49
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 People’s 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.
Funded by Chinatown Public Health Center, San Francisco Department of 
Public Health, and the USDA Food Stamp Program, an equal opportunity 
provider and employer, through the California Nutrition Network for 
Healthy, Active Families.  The Food Stamp Program provides nutrition 
assistance for people with low income.  It can help you buy nutritious food 
for a better diet.  To fi nd out more, contact the San Francisco Food Stamp 
Program (415) 558-4186.  For information on the California Food Stamp 
Program, call (800) 952-5253. 
September 2005
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