My pantry and refrigerator are much like my life, a medley of influences from both the East and the West.
I fill them with the best ingredients of both worlds. I use whole wheat tortillas to replace traditional Chinese wrappers and healthy extra-virgin olive oil for stir-frying instead of traditional corn, vegetable, or soybean oils used in Asian cooking.
Thanks to the widespread interest in international cuisine, I can easily find all of my ingredients at my local supermarkets and farmers’ markets. Now, you can even order fresh produce and have it delivered to your door.
As a Chinese saying goes, “The best cook can’t make a meal without ingredients.” It’s important to keep a well-stocked pantry, which will save you time and make cooking a healthy meal easy and fun.
fresh ingredients
- baby bok choy. Baby bok choy has dark green leaves and a thick white stem 6 to 8 inches long. It is a smaller, young version of bok choy that tastes sweeter and is less fibrous. When buying, choose bok choy with tightly closed packed buds. Avoid any with yellow leaves or stems. Baby bok choy is available year-round and is best stored in a refrigerator’s crisper bin, where it will remain fresh for up to 4 days. Use baby bok choy in stir-fries for a burst of green, or add to soups.
- chiles. Chiles come in many varieties and vary greatly in terms of heat. Choose them based on how spicy you like your food. Look for fresh chiles free of brown patches or black spots. Wear gloves when preparing very hot chiles. After handling, don’t touch your eyes, lips, or other sensitive areas. Wash your hands, knives, and cutting board thoroughly with soapy water. The chiles I use include the medium-hot jalapeño, which is shiny green and turns red when ripe; the Fresno, a California-grown chile, which resembles the jalapeño, but is slightly broader, about 2 inches long and 1 inch wide; and the very hot serrano, a slender chile that can be green, red, or yellow.
- daikon. Also known as Oriental or Japanese radish, it has a sweet, peppery taste and is shaped like an oversized white carrot. Look for daikon that are firm and have bright, smooth skins. It is commonly used in Asian soups, salads, and stir-fries. It can last for weeks stored in a paper bag in a cool, dry place. Daikon is low in calories and high in vitamin C, and is considered a cooling food in TCM.
- dried black dates. Black dates, which look a bit like prunes, have a smoky fragrance. Dried black dates are about ¾ inch long and ½ inch in diameter with a small pit inside. Available in Asian supermarkets and herb shops, they are often combined with dong quai and ginseng. Black dates are considered good for PMS and for regulating the symptoms of menopause.
- edamame. When harvested, edamame, or soybeans, are green and sweet with a very mild taste. Packed with nutrition, soybeans are made into tofu, soybean oil, soy milk, soy sauce, miso, and much more. Edamame can be found in the frozen section of health food stores, supermarkets, and Asian markets. They are packaged shelled or in the pod. Sometimes you can even find fresh ones at farmers’ markets. Edamame in the pod makes a great snack or a delightful appetizer. Boil in lightly salted water for 8 to 10 minutes. Shelled beans can be cooked with other ingredients in stir-fried dishes or soups.
- mushrooms. I use various types of mushrooms, including shiitake, maitake, and oyster mushrooms. They are bursting with delicious flavor and are loaded with valuable medicinal properties. When buying fresh mushrooms, look for those with firm, dry flesh that is free of blemishes. Buy the amount you know you’ll use in a few days, as mushrooms stored for too long in the refrigerator will become slimy. To help offset this, place them in a paper bag or wrap them in dry paper towels and store in the refrigerator. Rinse the caps under cold water to remove dirt and sand just before using. Squeeze the mushrooms in your hand to wring out the water thoroughly. Reserve the knobby and woody stems for stocks, soups, or stews. Feel free to substitute one variety for another within recipes.
shiitake mushrooms. East Asians have prized shiitakes’ taste and reputed medicinal benefits for more than two thousand years. Considered a neutral food, shiitakes are prescribed for a variety of ailments ranging from cancer prevention and treatment, fatigue, arthritis, and colds, to gastrointestinal problems, liver ailments, and vision problems. Both fresh and dried shiitakes are available on the market. Fresh shiitakes should be stored and prepared as described on the previous page for mushrooms. Dried shiitakes come in different grades. Look for mushrooms with thick caps. They will keep for up to 6 months if stored in a cool, dark place. Dried shiitakes need to be rehydrated; soak the mushrooms in hot water until soft, for about 15 minutes. (The soaking time will vary with type and size.) Rinse the gills under running water to clean them of any dirt or sand. Squeeze the mushrooms in your hand to wring out the water thoroughly.
- soybean sprouts. The crisp sprouts of germinated soybeans are an excellent source of nutrition since they are high in protein and packed with vitamin C. Soybean sprouts can be found in Asian markets and natural food stores. They must be cooked quickly over low heat or they will get mushy. They are also ideal for salads, soups, and stir-fries.
- tofu and tofu-based products. Tofu is a soft food, the consistency of cheese, made by curdling fresh hot soy milk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients when cooked. It is rich in high-quality proteins and B-vitamins, and low in sodium.
fresh tofu. Fresh tofu comes in three different varieties: extra-firm, firm, and soft. Each type is also available in low-fat varieties. You can find them in the refrigerator section of most supermarkets, where they are usually sold as 16-ounce blocks packed in water-filled plastic tubs. Firm tofu is dense and solid. It can be cubed and added to soups, or stir-fried, or grilled. Firm tofu is higher in protein, fat, and calcium than other forms of tofu. Soft tofu is good for recipes that call for blending the tofu.
silken tofu. Silken tofu is not the same as fresh tofu. It is creamy and can be used as a replacement for sour cream in many dip recipes. Packaged in a rectangular aseptic cardboard container, silken tofu doesn’t need refrigeration, giving it a long shelf life. With its custard-like consistency, it can be used in salad dressings, desserts, and soups. It is available in soft, firm, and extra-firm, and light and low-fat varieties.
flavor-baked tofu. Flavor-baked tofu, brownish in color, is made by pressing water out of fresh tofu, marinating it in seasonings, and baking it. Brownish in color, it is an ideal meat substitute in stir-fried dishes and tossed into salads. I like the WhiteWave brand, available in five flavors.
herbs, spices, and seasonings
- chile garlic paste. Made from red or green chiles, garlic, salt, and other seasonings, chile garlic paste is sold in jars. Look for a brand that is low in sodium and does not contain MSG. Refrigerate after opening.
- cilantro. Also called Chinese parsley or fresh coriander, cilantro leaves have a uniquely fragrant, slightly musky flavor. Choose bunches with thin stems and avoid any with yellow, wilted leaves. Store cilantro in the refrigerator for up to 6 days. This herb is a flavorful addition to a variety of dishes and is often used in sauces or as a garnish for noodles. When flavoring stocks or soups, use both leaves and stalks, but discard the stalks before serving.
- curry powder. This powdered ground spice mix is a combination of cumin, coriander, turmeric, and cinnamon, while curry paste is a combination of oils and curry spices. Curry has a variety of flavors and varying levels of spiciness. Red curry contains red chiles while green curry contains green chiles. Yellow curry contains a blend of dried spices. Try them all and find the types that fit your taste. I prefer using curry powder because I can easily adjust the flavor when cooking, and some curry pastes are also high in sodium and saturated fats. Curry has a very strong flavor, so in this case, less is more.
- dong quai. Also known as Angelica sinensis, dong quai is a Chinese herb for women. According to Chinese doctors, dong quai has phytoestrogens, which account for its ability to ease menopausal symptoms and help blood circulation. Donq quai is sold in three forms—knobs, slices, and pills. Knobs have an ivory color with brown veins and are usually 1 inch long and 3 inches in diameter. Like ginseng roots, they require a long cooking time. Knobs weigh about 1 ounce each. When refrigerated in an airtight jar, dong quai can last 8 to 12 months. Slices are about 1⁄8 inch thick and 3 or 4 inches around. You can buy dong quai at Chinese medicine shops or order it online. Some health food stores even carry it.
- five-spice powder. Also known as five-flavor powder, five-spice powder is a mixture of star anise, Szechuan peppercorns, fennel, cloves, and cinnamon. Five-spice powder has a pungent, fragrant, spicy, and sweet taste. It has a long shelf life when kept in a tightly sealed jar.
- garlic. A member of the onion family, garlic is one of the essential spices of Asian cooking. TCM categorizes garlic as a yang food, with important medicinal properties. And Western science acknowledges that garlic contains many active compounds believed to prevent and treat a number of illnesses by stimulating immune function and fighting viruses, such as those that cause colds and flu. It also has antibacterial components that kill germs in food and keep our digestive system healthy. In some northern regions of China, many people eat raw garlic with practically every meal. When purchasing fresh garlic, pick out bulbs that are large and feel firm. Look for those that are tight, unbroken, and free of any soft spots. To prepare garlic, place the cloves on a cutting board. Holding a chef’s knife flat over the garlic, apply light pressure on the flat of the blade with your hand, slightly crushing the clove. The skin will crack open and peel off with ease. Garlic should be stored in a cool, dark place. Unbroken bulbs will normally last for a few months, while individual cloves will only last a few weeks or less. You shouldn’t store garlic in the refrigerator or freezer, where it will absorb moisture and lose its fresh flavor and sharp tang.
varieties of garlic. Garlic’s botanical name is Allium sativum. It belongs to the Allium genus, a family which includes onions, chives, and leeks. A garlic plant will grow from a clove to about 6 inches high, with spearlike stalks. A head of garlic consists of eight to twenty cloves clustered together in a bulb, and a knot of thin roots at the foot. There are two general varieties of garlic: hardneck and softneck. Hardneck garlic has a little stick in the middle (hence the name). It is more difficult to grow, and more perishable. However, hardneck varieties offer a wider range of flavor, and their skin is more colorful. Hardneck garlic is believed to be more closely related to wild garlic. Widely available in supermarkets, softneck garlic varieties contain no hard stick in the center. They are easier to grow and offer the longest shelf life. Their skin is usually white or silvery. Since the stalk is pliable, softneck varieties are used to make garlic braids. Elephant garlic is actually a type of leek, and not true garlic; it has a very mild flavor.
- ginger. Another vital spice in Asian cooking is fresh ginger. It brings out the flavors of vegetables, and it also removes fishy and raw odors from seafood and meat while enhancing their taste. In the yin-yang concept, ginger is considered yang and warming. It is used in TCM for treating nausea, stomach problems, colds, joint pain, and frostbite. Ginger ranges from the mild young gingers with pale, tender skin, to the pungent and fiery mature gingers with thick, flaky skin that will suck your breath away. Look for ginger that is plump, firm, and not too fibrous. Avoid ginger with wrinkles or that feels light, as it indicates that it has dried out, robbing it of most of its beneficial properties and flavor. Peeling ginger is optional, especially with young ginger, which has soft and tender skin. I prefer to leave the skin on to fully benefit from its medicinal value and appreciate its taste and fragrance. Fresh ginger will keep for several weeks if it’s kept dry and cool. For extended storage, wrap ginger in a dry paper towel or keep it in a brown paper bag, stored in the vegetable crisper in your refrigerator. Or you can store ginger the way the Chinese do, by burying it in your rice jar.
- ginseng. Due to the way the shape of the ginseng root often resembles a humanlike figure, it is called ren shen in Chinese, meaning “root of person.” Ginseng plays a major role in the TCM concept of yin and yang. When one’s balance is disturbed, a suitable type of ginseng is administered, often by being cooked with food. Ginseng comes in the form of either fresh or dried whole roots, or minced or powdered dry roots, as well as fresh or dry slices. It can be purchased at Chinese medicine shops, health food stores, and online. For cooking, I have found that ginseng tea and dried slices are most convenient for soups or stews. Asian ginseng is native primarily to China and Korea, and has a sweet, mild taste. It is considered yang and warm. Therefore it stimulates and boosts energy and vitality. It is often served during winter, in soups, stews, and beverages, to the elderly, infirm, new mothers, postmenopausal women, and vegetarians. However, due to its yang properties, it is to be avoided during the summer and not served to those suffering from the flu or fevers.
american ginseng. American ginseng was discovered by Jesuit missionaries in the 1700s and 1800s, growing wild in the northern United States. It is most commonly found in Wisconsin and Canada. Having a yin effect, it is used to treat fevers, menopause, hyperactivity, and what Chinese herbal doctors call “yin-deficient ailments.” Due to its mild, cooling effect, American ginseng is used during most of the year, especially during the summer months.
siberian ginseng. Siberian ginseng grows mainly in the northern, tundra regions of eastern Russia. Technically, it is not a ginseng but has similar properties to true ginseng. Siberian ginseng is considered neutral and is believed to increase energy and stamina and support a weak heart and lungs. When Asian ginseng became expensive and hard to find, Russians used the Siberian version as an alternative. Its root requires days of soaking and cooking due to the tough fibers, but it is widely used by athletes and performers in Russia. Siberian ginseng can be used year-round. It has a smoky, sweet taste.
- goji berries. Also known as wolfberries, the name is derived from the pinyin spelling gǒuqǐ. Goji berries have a sweet taste and resemble ½-inch-long, orange-red raisins. They ripen from July to October. High in iron and calcium, goji berries have long played an important role in TCM. They are believed to improve eyesight and circulation, protect the liver, boost sperm production, and enhance the immune system. In TCM, goji berries are considered neutral in their nature, strengthening the liver, lungs, and kidneys while enriching yin. They are eaten raw, cooked in soup, sprinkled over salads, consumed in a juice or wine, or brewed in an herbal tea. You can buy dried goji berries at health food stores or herbal shops.
- lemongrass. A slender green stalk up to 3 feet long, lemongrass is commonly used in Southeast Asian cooking. It has a woody texture and a delicate lemon aroma and flavor. It’s often used in broths and sauces and should be discarded before serving. Use only the 5- to 7-inch bulblike base. Peel and discard the external tough, dry leaves. Shredded bulbs are used to flavor soups while minced bulbs are used in sauces. You can find lemongrass in Asian markets or in the produce department of well-stocked supermarkets. Lemon peels can be used as a substitute.
- miso. This salty fermented paste is made from soybeans and grains, such as rice or barley, and then aged in cedar vats for one to three years. White miso, made with rice, has a sweet, delicate flavor, while red miso, made with barley, is saltier and has a stronger flavor. I often keep both types in my fridge. Miso can be used to flavor a variety of foods, such as soups, sauces, dressings, and marinades. Store miso in the refrigerator, where it will keep for several months. A little bit of it goes a long way.
- rock sugar. This amber-colored crystallized sugar comes in big or small chunks. To break up a large piece, wrap it in a kitchen towel, place it on a hard surface, and hit it with a hammer. Rock sugar is available in Asian grocery stores, sold in plastic bags. Store it in an airtight glass jar in a cool, dry place and it will last for up to 12 months. It is most commonly used in Asian desserts.
- turmeric. A relative of ginger, turmeric is a perennial plant that grows 3 to 5 feet tall. The turmeric root, or rhizome, is tuberous, with rough, yellowish brown skin and a dull orange interior that turns bright yellow when dried and powdered. Turmeric is considered warm and therefore yang. It has long been used in traditional Chinese medicines as a stomach tonic and blood purifier, as well as for a variety of skin conditions and liver problems. Fresh and dry turmeric can be used in stews, stir-fried dishes, or marinades. It has a bitter, sharp taste. It is also widely used as a natural food coloring. When looking for fresh turmeric, select roots that are plump and hard. Wrap fresh turmeric root with a paper towel and place in a sealed bag. It will keep for several weeks. Powdered turmeric is ground from dried turmeric. It is sold by itself or mixed with other spices. Since it has a long shelf life, look for a product in a tightly sealed glass container so it will not lose its flavor over time.
dry ingredients
- black pepper. Black pepper comes from ground peppercorns, the dried fruit of the black pepper plant, and is most commonly used as a spice and seasoning. I have found that it tastes best freshly ground, but store-bought, preground black pepper will work in a pinch. Black pepper is an anti-inflammatory agent that also serves as a good source of manganese, iron, potassium, vitamin C, vitamin K, and dietary fiber. Aiding in digestion, black pepper is an excellent ingredient for preventing diarrhea, constipation, and colic. Since everyone has different tastes, experiment and find which amount is best for you! Remember, always start with a little less than you think you need, and go from there. In most recipes, I suggest seasoning to taste. A good starting point is ¼ teaspoon for a dish serving four.
- flour tortillas. Typically made with refined flour, healthy whole wheat varieties are becoming increasingly available in supermarkets. Sizes of tortillas range from 6 to 10 inches in diameter. Heat (see “Two Easy Ways to Heat Tortillas”) to make them soft and pliable for wrapping around fillings. I recommend whole wheat flour tortillas over corn tortillas for these recipes. (To make your own tortillas, see the recipe.) I use them in place of traditional Chinese homemade wrappers because they are readily available, healthy, and a tasty time-saver.
- noodles. While each recipe calls for a specific type of noodle, you can substitute any of those listed below. Dry bean and rice noodles must be soaked before cooking. Do not soak soba or wheat noodles. Angel hair pasta or linguine may be substituted for thin bean and rice noodles; use fettuccine in place of wide rice noodles. When buying noodles, check the nutrition label and buy noodles that are low in sodium.
bean threads. These fine white noodles are made from ground mung beans and come in various lengths and thicknesses. They are sold in neat bundles in plastic packages. They will keep in a dry, tightly sealed container for up to 6 months. They are popular in soups, cold noodle dishes, and fillings.
rice noodles. Made from long-grain rice flour, these white noodles come in a variety of shapes and thicknesses. Refrigerate fresh ones and cook within a couple of days. Keep the dry form in a tightly sealed container in a cool, dry place for up to 6 months. Rice noodles are popular in stir-fries, cold noodle dishes, and soups.
soba noodles. Made from a blend of buckwheat and wheat flours, these Japanese noodles also come in flavored varieties, including green tea, vegetables such as spinach or carrots, or wild yam.
udon noodles. These Japanese noodles made with wheat flour and water are ideal for soups and stir-fried dishes.
wheat noodles. Made from white flour, water, and sometimes eggs, these noodles are sold fresh or dry and come in various shapes.
- nori. Best known for wrapping sushi rolls, nori is available in Asian markets and natural food stores. This popular and nutritious form of seaweed is roasted and formed into thin sheets. It can also be shredded and used to garnish soups and Japanese-style dishes.
- nuts. Chinese medicine believes all nuts have mind-strengthening qualities and increase virility. Walnuts, pecans, and peanuts, which calm the kidneys and warm the lungs, are most commonly used. Nuts can be included in salads and stir-fries as healthy sources of protein and flavor or as garnishes to provide a crisp texture. They can also be eaten as simple, healthy snacks, or in dessert soups. Nuts can last for weeks if properly stored dry in an airtight container.
- rice. As a staple, rice dates back to the Chou period (1122–256 BC). Over the centuries, rice has shaped the culture of Asia. It is viewed as a grain that links heaven and earth. Festivals and traditions evolved around the planting and harvesting of the rice crop. For many Asians, life without rice is simply unthinkable. Rice is highly regarded in Asia for its nutritional and medicinal value. It is believed to tone the body, strengthen the spleen, clear out heat, and provide yin-yang balance in the body.
long-grain rice. These long, slender grains are each about four times as long as they are wide. It’s the favored rice in China. When cooked, the rice separates easily and is less starchy than short grain. When leftover and chilled, it is perfect for making fried rice dishes.
short-grain rice. Round, plump, oval grains are preferred in eastern Asia. High in starch, the rice sticks together when cooked. It is used as an accompaniment to main dishes, for Japanese sushi, and in Chinese congee (a rice soup).
glutinous rice. Also known as sweet or sticky rice, it is a variety of short-grain, with a short, round, pearl-like form. High in starch, when cooked it turns translucent, soft, and sticky. It is widely used in Asian festival dishes and desserts.
black rice. Also called Forbidden Rice. Chinese legend tells us that originally only the Emperor was allowed to eat this exotic grain. It has a deep purple color, a delicious nutty taste, and a soft texture. Rich in iron and considered a blood toner by Chinese medicine doctors, it’s available at natural food stores and Asian markets.
sweet brown rice. This is a type of short-grain rice. You can find it in the bulk sections of health food stores, or in Asian grocery stores. It contains more fiber than white rice. I use it in stir-fry recipes like Brown Rice Stir-Fry with Flavored Tofu and Vegetables, and as a side dish for many recipes that would traditionally be served with white rice.
sweet rice flour. This flour is made from glutinous rice and is widely used in Asian desserts. It is much stickier than rice flour made from long-grain rice. Asian and some natural food stores carry it in small plastic packages.
wild rice. Not really rice at all, it is a seed of an aquatic grass that grows wild in the Great Lakes area of the United States. It’s low in fat, high in B vitamins, and rich in protein. Wild rice has a chewy texture and nutty flavor.
- rice paper wrappers. These round or triangular translucent sheets made from rice flour are widely used in Vietnamese and Thai cooking. To use, dip a wrapper in warm water for a few seconds; the delicate sheets become soft and pliable. Once the package is opened, store the wrappers in airtight plastic bags. If stored in a cool, dry place, they will last a couple of months. You can find them at most Asian markets and specialty stores.
- salt/sea salt. Sea salt is a superior choice to the iodized salt available in the market. It contains many trace minerals that our body needs, including potassium, which is essential for helping muscles to function properly and prevents muscle pains, spasms and cramps. When using salt, keep in mind less is better. It also depends on the season—on a hot summer day you might want to add more to your soup than in the winter dish. Since everyone has different tastes, in many of the recipes I list the salt to taste. As a guide, start with 1⁄8 teaspoon for a dish serving four and add more if needed.
- wonton wrappers. Made from wheat flour, water, and sometimes eggs, wonton wrappers come in two varieties. The thicker, round wonton wrappers are also called gyoza. These thick skins are ideal for pan-fried pot stickers, or boiled Asian dumplings used in soups. They can also be used for steamed dumplings. The square, thin-skinned wonton wrappers are often deep-fried or used for steamed dumplings. Both kinds will keep, well wrapped, in the refrigerator for up to 1 week or for up to 3 months in the freezer. Find them at most grocery stores in the Asian produce section and at Asian markets. Keep wrappers in a bag at all times to retain their moisture. When cooking with the wrappers, take out only one at a time. Leave the rest in the bag, covered with a damp cloth to prevent them from drying out.
liquid ingredients
- canola oil. Rich in monounsaturated fats and low in saturated fats, canola oil also contains a good amount of linolenic acid, an essential omega-3 fatty acid. Canola oil’s mild, bland taste makes it a good, all-purpose cooking oil that won’t interfere with other flavors.
- coconut milk. Made from the milky white meat of mature coconuts, coconut milk has a rich, mildly sweet flavor. Coconut milk’s richness comes from the high sugar and oil content, which is why I prefer using reduced-fat brands. I often dilute it by half with rice or soy milk. When recipes call for coconut milk, you can use the canned unsweetened variety. The thick cream tends to float on top. Make sure to mix it well before using. Store leftover coconut milk in a sealed container in the freezer. It will last for a few months.
- fish sauce. This thin, clear brown sauce is made from fermented shrimp or fish and has a very fishy odor and salty taste. The fishy smell greatly diminishes with cooking. In Southeast Asia and southern China, fish sauce is a popular way to salt food. Flavors vary in saltiness and aroma. The salty version is often used for flavoring stir-fries, while the sweet-and-sour version is commonly used for dipping. Fish sauce is sold in bottles in most supermarkets, health food stores, and Asian specialty markets. It will keep for several months without refrigeration.
- olive oil. Although it is not an Asian ingredient, I have used olive oil for years as a cooking oil because of its health benefits. It is rich in monounsaturated fats and low in saturated fats. It comes in several varieties, from rich-tasting, extra-virgin oil of the first cold pressing, to refined oil that is bland in taste and used for general cooking. Use extra-virgin oil when the taste of the oil is important, such as in some salad dressings. Some olive oil is labeled “light,” meaning it is light in taste, not calories.
- rice vinegar. Made from rice, it has a less acidic taste than cider or wine vinegar. Rice vinegar comes in black, red, and yellow varieties. Black rice vinegar is dark in color and strong in taste; red vinegar is sweet and spicy in taste; and yellow is very mild. There are also varieties of rice vinegars on the market that are flavored with seasonings such as garlic, basil, and chiles. In a pinch, you can substitute balsamic for black vinegar; cider vinegar for red and yellow.
- rice wine. Made by fermenting glutinous rice, yeast, and spring water, rice wine has a rich, mellow taste that is slightly sweet. It is often used to flavor seafood and meats. You can substitute dry sherry.
- sesame oil. Made from toasted sesame seeds, sesame oil has a strong nutty flavor and aroma. A few teaspoons of sesame oil add a distinctive taste to many dishes. The darker the oil, the stronger the flavor. Since it heats rapidly and the flavor evaporates quickly, it should not be used as a cooking oil but added at the end of cooking or mixed into a sauce.
- soy milk or soy beverages. Made from ground soybeans and water, these thick beverages are a good alternative for those who are lactose intolerant, allergic to dairy, or want to reduce their fat intake and increase the amount of soy in their diets.
- Soy beverages come in many different flavors. They are sold mostly in aseptic containers (nonrefrigerated and shelf stable) and in quart or half-gallon containers in the dairy case. In recipes, soy milk can be substituted for cow’s milk cup for cup. Reduce the fat content in recipes that call for coconut milk by replacing half the coconut milk with soy milk. Look for a brand low in sugar.
- soy sauce. Made from fermented soybeans, water, salt, and sometimes wheat, soy sauce comes in two main types, light and dark. Dark soy sauce is thicker and tastes stronger than light soy sauce. It is used for flavor and to add color to dishes. The light sauce is used in dipping sauces. I like naturally fermented soy sauces that are made from organic soybeans and that are low in sodium. You can find them at natural food stores and in the Asian section of many supermarkets. To reduce the sodium in regular soy sauce, replace half of the soy sauce called for in the recipe with lemon juice, rice vinegar, or water. Soy sauce will keep for several months without refrigeration.
- Shoyu is a type of soy sauce made from a blend of soybeans and wheat. Tamari is made only from soybeans, a by-product of making miso. It is ideal for those who have a gluten intolerance. Teriyaki is similar to soy sauce, but has additional ingredients such as pineapple juice, chile, ginger, garlic, or sugar. It has a savory, sweet flavor and works well as a marinade. Always look for a brand that is made with natural ingredients.
- soy yogurt. Made from soy milk, soy yogurt has a creamy texture, making it ideal for smoothies and desserts. Soy yogurt comes in a variety of flavors. Look for a brand low in sugar.
- tea. All teas come from the Camellia sinensis plant. Different processes produce three major types of tea. Fully fermented leaves result in black tea, considered yang, or warming. Green tea, made from unfermented leaves, is considered yin, or cooling. Oolong, or red tea, is partially fermented and has a flavor and color that falls between black tea and green tea. It is characterized as neutral. Tea is a well-known source of antioxidants, vital for cardiovascular health.
- The Chinese have been cooking with tea for nearly as long as they have been drinking it, since about 800 AD. Tea sauces are used for marinades, cooking, and dipping. For stir-fries and sautés, dry tea leaves are added to flavor the oil before other ingredients are added. The delicious aroma of tea gives the food a unique, refreshingly natural flavor. When using the tea from tea bags for seasoning, snip open the tea bags, remove the contents, and discard the empty bags.
