stir-fried bok choy with shiitake mushrooms
spicy spinach with sesame seeds
shredded potatoes with garlic and ginseng
sautéed kale with cashews and raisins
sautéed tofu with edamame and cranberries
turmeric scallops with turnips and cashews
brown rice stir-fry with flavored tofu and vegetables
forbidden rice with eggs and almonds
“Have you done your stir-fry?” is a common greeting used by people in my hometown around mealtime. It’s a friendly way of asking someone if they’ve eaten yet.
For centuries, stir-frying has been an important cooking method in China. Fresh vegetables and rice or noodles are always the focus of the dish. Seafood, meat, nuts, and oils are added in small amounts to enhance the color, texture, and taste. This results in dishes that are low in fat and high in flavor.
As a young girl, stir-fry was a big part of my daily life. I loved to help my grandmother in the kitchen. As she finished chopping the ingredients, I would arrange them on a plate. I’d bounce with excitement when the food she tossed into the wok sizzled and popped. Once the noise died down, I quickly ran to fetch my chopsticks, knowing that in no time I would be enjoying her delicious food.
Traditionally, preparing a stir-fried dish requires a lot of chopping, complex seasonings, and a wok. The good news is that stir-frying is easier than ever now that you can buy precut meats and vegetables in supermarkets. By keeping homemade or store-bought sauces on hand, a healthy meal is always only minutes away. This convenience, combined with the quick, energetic pace of stir-frying, makes it a great match for our busy Western lifestyle.
While a wok is useful, a deep, sloped skillet or chef’s pan works just as well. Add a spatula and some sauces, and you are on your way to giving cold, raw ingredients a new, delicious life.
The sauces you select give the dishes an infinite variety of personalities, from hot-tempered Turmeric Chicken to enlightened Forbidden Rice with Eggs and Almonds and satisfying Pad Thai with Tofu and Pine Nuts. Let your stir-fry’s “personality” cater to your mood as individual fresh ingredients quickly meld to take on a new, delicious form.
During China’s Cultural Revolution, when the time came for the “reeducation” of bourgeois children, I had to walk for two hours to a farm to pull weeds all day. When the weather was cold and harsh, my grandmother made me spicy rice balls. The chile peppers in the rice balls kept me warm, the brown rice gave me energy, and the sesame seeds helped keep my blood circulating. Now, in autumn, I always pack these treats when my family goes on hikes.
Recently, I created a sweet white rice ball and found that it makes a nice complement to the spicy rice balls. Make both versions and serve them together as a striking appetizer for a dinner party, or with afternoon tea. You can find both sweet brown rice and white rice in Asian grocery stores or health food stores.
Makes 6 servings; 3 rice balls per serving
1. To make the brown rice mixture: In a small pot, bring the water to a boil. Add the tea bags and spinach leaves. Blanch until the spinach leaves are soft, about 15 seconds; be careful not to overcook. Drain and rinse under cold running water. Squeeze out excess water and mince.
2. Heat the olive oil over medium-high heat in a wok or nonstick skillet. Add the tofu, carrots, and chile and sauté until the tofu browns, about 2 minutes. Add the spinach and green onions and stir-fry for 1 minute. Stir in the brown rice, soy sauce, sesame oil, and black pepper. Mix thoroughly and let the rice heat through. Transfer the mixture to a bowl and set aside to cool slightly.
3. To make the white rice mixture: In a large mixing bowl, combine the white rice, dried fruit, and honey to taste.
4. Put the black and white sesame seeds into two separate shallow bowls. Line a serving plate with banana leaves. If you don’t have banana leaves, lightly oil the serving plate.
5. With wet hands, tightly pack about ¼ cup of the brown rice mixture into a ball. Roll it in the black sesame seeds until coated. Repeat with the remaining brown rice mixture. In the same manner, form the white rice mixture into balls and roll in the white sesame seeds.
6. Artistically arrange the spicy and sweet rice balls on the serving plate. Serve at room temperature.
I was shocked when one of my friends insisted that bok choy is a bland vegetable with no potential. This dish helped change her mind. Shanghai, or baby, bok choy is sweeter and more tender than its larger cousin. Look for baby bok choy in Asian markets, health food stores, and at farmers’ markets. The mushrooms in this dish aid digestion and also act as an anti-inflammatory agent.
While many restaurants use chicken broth to make this Cantonese classic, in my version I substitute green tea and rice milk, making it suitable for vegetarians.
Makes 4 servings
1. Soak the mushrooms in warm water until they soften, about 15 minutes.
2. Rinse the mushrooms under running water. Using your hands, squeeze out any excess water. Cut the mushrooms into 2-inch chunks.
3. Heat a wok or nonstick skillet over medium-high heat. Add the oil and swirl the pan to coat. Add the tea and stir-fry until fragrant, about 30 seconds. Add the garlic and mushrooms and stir-fry until fragrant, about 1 minute.
4. Add the bok choy and immediately cover the pan to prevent the oil from splattering. Give the pan two good shakes and continue cooking for 30 seconds. Remove the lid and stir-fry until the bok choy leaves turn bright green and soften.
5. Add the rice milk and rice wine and stir-fry for 1 minute. Season to taste with salt and pepper. Serve hot.
In Asia, amino acid–rich black sesame seeds are believed to keep hair shiny and prevent graying. When I was in China, for years I used shampoos containing black sesame extracts. These days, I just incorporate sesame into many of my dishes.
Spinach is an excellent source of vitamins C and A, and is available throughout the year. The cooling green tea and spinach make this dish a perfect complement to hearty meat dishes.
Makes 4 servings
1. Heat a wok or nonstick skillet over medium-high heat. Add the oil and swirl to coat. Add the tea and sauté until fragrant, about 30 seconds. Add the garlic and chile and stir-fry for 30 seconds.
2. Add the spinach and stir-fry for 2 minutes. Stir in the rice vinegar and continue stir-frying until the leaves are slightly wilted, about 1 minute. Season to taste with salt and pepper. Garnish with the sesame seeds and serve hot with the rice.
There’s a dish in China called “Happy Family,” which consists of various ingredients. Growing up, my mother’s version of “Happy Family” was stir-fried colorful, seasonal fresh vegetables. She would encourage my brothers and me to eat more of it so we would be in harmony.
Fresh vegetables are quickly stir-fried to retain their snap and color for a vibrant presentation. Pair this with Garlic-Pecan Chicken or Almond Trout with Mango-Ginger Salsa. Any leftovers can be served with warm pasta.
Makes 4 servings
1. Heat a wok or nonstick skillet over medium-high heat. Add the olive oil and swirl the pan to coat.
2. Add the garlic and chile and sauté until fragrant, about 1 minute. Add the turnips and stir-fry until tender, about 3 minutes. Add the carrot and cook for 1 minute. Add the bell pepper and cook and toss until tender, about 1 minute. Stir in the soy sauce and rice wine. Cook, stirring, until the vegetables are coated. Garnish with the sesame oil. Serve hot.
During the wintertime, fresh vegetables used to be hard to come by in the northern region of China. Because potatoes are easy to grow and store, they became the main staple there. TCM uses potatoes to relieve digestive illness caused by excessive stomach acid. They are also a good source of vitamin C and the vitamin B complex.
Traditionally, potatoes are stir-fried with soy sauce and vinegar. I modified this recipe with olive oil, fresh garlic, chile, and chives to make it more exhilarating.
Makes 4 servings
1. Soak the potatoes in cold water for 10 minutes; drain and dry thoroughly.
2. Heat a wok or nonstick skillet over medium-high heat. Add the oil and swirl the pan to coat. Add the garlic, chile, and ginseng and sauté until fragrant, about 1 minute.
3. Add the potatoes and stir-fry until the potatoes are crispy, 3 to 5 minutes. Add the onion and stir-fry until the onion starts to soften, about 2 minutes. Add the rice vinegar and season to taste with salt and white pepper.
4. Transfer to a serving platter and garnish with the chives. Serve hot.
Sautéed Tofu with Edamame and Cranberries (top) and Sautéed Kale with Cashews and Raisins (bottom)
Chinese medicine doctors believe that bitter foods, such as kale, maintain emotional balance and improve the appetite. To even out the raw kale’s bitter taste, I sauté it with rice milk and sweet raisins. The dried chiles in the dish should not be eaten. They’re just meant to add flavor and color.
Makes 4 servings
1. Wash the kale thoroughly and drain well. Strip the leaves from the coarse stems and discard the stems. Cut the leaves into 4-inch lengths.
2. Heat a wok or nonstick skillet over medium-high heat. Add the oil and swirl the pan to coat. Add the mustard seeds, cumin seeds, and chiles and sauté until fragrant, about 1 minute.
3. Add the kale and cook, stirring, for 1 minute. Add the rice milk and raisins. Cover and cook for 2 minutes. Remove the lid and continue to cook until the kale softens. Season to taste with sea salt. Garnish with the chopped cashews. Serve warm with whole wheat pita bread.
During one of my cruise lectures, I was surprised when a guest told me that when she was a child the soybean was used primarily as cattle feed. When I was young, along with millions of other Chinese, I thrived on soy-based foods, because meat was strictly rationed.
Chinese medicine doctors consider soy yin, or cooling. They prescribe it to treat fevers, headaches, chest distention, and hyperactivity, and as a tonic for the lungs and stomach. Fresh or dried cranberries are a good source of ellagic acid, an antioxidant compound. This is a perfect dish to welcome the spring.
Makes 4 servings
1. Heat a wok or nonstick skillet over medium-high heat. Add the olive oil and swirl the pan to coat.
2. Add the tofu and stir-fry until golden-brown, about 2 minutes. Add the edamame and stir-fry for 2 minutes, or until heated through. Add the leeks, cranberries, soy sauce, and rice vinegar and stir-fry until heated through, 1 to 2 minutes.
3. Transfer the tofu to a serving dish and drizzle with the sesame oil. Garnish with the toasted pine nuts and serve hot.
On my last trip to China, I spent a night with a girlfriend at a famous Buddhist temple in southeast China. I was intrigued by the nuns’ simple lifestyle. This recipe is inspired by the dish I shared with them.
“Buddha’s Delight” is traditionally a mix of vegetarian and soy-based products stir-fried together. Yet this dish will delight your guests, vegetarian or not!
Makes 4 servings
1. Soak the noodles in hot water until soft, about 10 minutes. Drain and set aside.
2. Heat a wok or nonstick skillet over medium-high heat. Add the olive oil and swirl the pan to coat. Add the garlic, ginger, mushrooms, and ginseng and sauté until fragrant, about 1 minute.
3. Add the tofu, cabbage, and bamboo shoots and stir-fry for 2 minutes. Add the noodles and sauce and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the vegetables are tender, about 3 minutes. Season to taste with salt and pepper.
4. Transfer to a serving bowl. Stir in the sesame oil and garnish with the cilantro.
Spaniards introduced pecans, native to North America, to Asia in the sixteenth century. Because of their rich, buttery flavor, they were quickly included in many savory Asian dishes and desserts.
TCM believes pecans are neutral in nature. They are often used in remedies to reduce yang, or heat. This amazing nut is a good source of protein and unsaturated fats and contains antioxidants and plant sterols, which reduce high cholesterol.
To save time, use precut chicken breasts. Vary the vegetables based on the season. Serve this dish with steamed brown rice to make a hearty meal.
Makes 4 servings
1. To make the marinade: Combine the marinade ingredients in a large bowl. Add the chicken and toss to coat. Cover and refrigerate for up to 30 minutes.
2. To prepare the chicken: Heat a wok or nonstick skillet over high heat and coat with 2 tablespoons of the oil. Add the chicken, and reserve the marinade.
3. Sauté the chicken until browned and no longer pink in the center, about 2 minutes. Transfer to a bowl.
4. Recoat the wok with the remaining 1 tablespoon oil. Add the bell peppers, onion, salt, red pepper flakes, and reserved marinade. Sauté until the bell peppers soften, about 1 minute.
5. Return the chicken to the wok, stir, and cook until heated through. Garnish with the candied pecans. Serve hot.
This dish marries the North African flavors of turmeric, cinnamon, and cumin with the Asian cooking method of stir-frying. Turmeric is a powerful disease-fighting agent and is praised for its anti-inflammatory effect. It is also believed to stimulate the immune system, making this an ideal dish for flu season.
For the best results, marinate the chicken overnight to infuse the meat with flavor. Substitute golden raisins for the dates, if you prefer. Serve with couscous or brown rice.
Makes 4 servings
1. Combine 1 teaspoon of the cinnamon with the turmeric, cumin, salt, and chile powder in a resealable plastic bag. Add the chicken and toss well to coat.
2. Heat the oil in a wok or nonstick skillet over medium-high heat. Add the chicken, reduce the heat to medium, and sauté until no longer pink in the center, about 5 minutes per side. Transfer the chicken to a serving platter and cover to keep warm.
3. Sauté the apples and dates in the same wok for 1 minute. Sprinkle with the remaining 1 teaspoon cinnamon and stir to coat.
4. Spoon the apples and dates over the chicken. Serve warm.
During one of my cruise lectures to Southeast Asia, I was asked on short notice to host a dinner party for the suite guests. When the hotel manager requested that I develop a unique recipe for the event, I came up with this. Everyone loved it, especially after I shared with them the many health benefits of the ingredients.
Scallops are another seafood rich in omega-3 fatty acids, and a good source of magnesium and potassium. Cashews are rich in copper, magnesium, and calcium, and turnips are high in dietary fiber and potassium. Use tender small baby turnips, as they are the tastiest.
Makes 4 servings
1. In a medium bowl, whisk the sauce and cornstarch together. Add the scallops and stir gently to coat. Let marinate for about 3 minutes per side. Gently remove the scallops, and reserve the marinade.
2. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the turmeric and cook, stirring constantly, until fragrant, about 20 seconds. Place the scallops in a single layer and pan-fry until golden brown, about 3 minutes per side. Transfer to a serving plate and cover to keep warm.
3. Heat the remaining 1 tablespoon oil in the skillet. Add the turnips and sauté for 1 minute, then add the reserved cornstarch-sauce mixture. Cook, stirring, until heated through, about 1 minute. Season to taste with salt and pepper.
4. Arrange the turnip mixture around the scallops artistically. Garnish with the cashews and parsley. Serve warm.
The recipe is named “Emperor’s Shrimp” because in China it was traditionally cooked with giant tiger prawns, which were rare and exotic, and reserved for the emperor. I like to use flavorful medium, wild shrimp, as they are easier to find. To save time, use fresh or frozen shrimp from the store that are already shelled and deveined.
Walnuts have more omega-3 fatty acids, essential for healthy skin, than any other nut. In this dish, just a small amount is enough to add a delightful, sweet crunch that pairs wonderfully with the tender shrimp.
Makes 4 servings
1. To make the marinade: Combine the sauce and the cornstarch in a medium bowl. Add the shrimp and toss to coat. Cover and refrigerate for 30 minutes.
2. to prepare the shrimp: In a wok or nonstick skillet heat 2 tablespoons of the oil and swirl to coat. Add the tea and sauté over medium-high heat until fragrant, about 30 seconds. Add the shrimp and cook, stirring, until it turns pink, about 1 minute. Transfer to a bowl.
3. Recoat the wok with the remaining 2 tablespoons oil. Add the green onions and bell pepper and sauté for 1 minute. Return the shrimp to the wok, stir, and cook until heated through. Toss in the walnuts. Serve with rice or noodles.
Although white rice is traditional in Asian cooking, I prefer brown rice because it contains more fiber and nutrients, such as B vitamins and phosphorus, than its lighter counterpart. Sweet brown rice has a mild flavor. You can find it in most health food stores or gourmet food shops, or, in a pinch, substitute regular long-grain brown rice.
Makes 4 servings
1. In a large wok or nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and ginger and stir-fry until fragrant, about 30 seconds.
2. Add the tofu and stir-fry until golden brown, about 2 minutes. Add the bell peppers and cook, stirring, until they are crisp-tender, about 3 minutes.
3. Add the rice and soy sauce and cook, stirring occasionally, until the rice is heated through, about 3 minutes. Stir in the sesame oil. Season to taste with salt and pepper. Divide equally among four plates and garnish with the green onions. Serve hot.
Forbidden rice, also known as black rice, was once cultivated solely for the emperors of China, but now you can find it in Asian markets and health food stores. Like brown rice, forbidden rice requires a little more water and time to cook than white rice.
According to TCM, black rice replenishes the blood. Eggs combat colds and infections. Shiitake mushrooms and almonds strengthen the immune system. Together, they make an ideal comfort food for brisk fall weather, and for those suffering from stomach chills and weak digestion. The black rice, red cranberries, and colorful vegetables make for a pleasing contrast that will cheer your spirits and brighten your table.
Makes 4 servings
1. In a bowl, beat together the eggs, soy sauce, and sesame oil until well blended. Stir in the green onion and set aside.
2. Heat the olive oil in a nonstick sauté pan over medium-high heat and swirl to coat. Pour in the egg mixture. Cook, without stirring, until the egg is softly set. Break up the egg with a spatula. Add the ham, shiitake mushrooms, peas, and cooked rice. Cook, stirring, until the rice mixture is heated through. Season with additional soy sauce to taste. Garnish with the sliced green onions, almonds, and cranberries. Serve hot.
Food is highly symbolic in Chinese culture, with dishes to represent nearly every aspect of people’s aspirations, such as long noodles for a long, happy life, dumplings for togetherness, and fish for abundance. Just like “Happy Family,” this colorful and wholesome dish, often served during Chinese New Year’s gatherings, is emblematic of the harmony that exists between friends and family members.
Makes 6 servings
1. Heat a wok or nonstick skillet over medium-high heat. Add the oil and swirl the pan to coat. Add the garlic, ginger, chile, and mushrooms and stir-fry until fragrant, 1 to 2 minutes.
2. Add the edamame and stir-fry for 1 minute. Mix in the corn, soy milk, and rice vinegar and cook, stirring, until most of the liquid evaporates, 2 to 3 minutes.
3. Mix in the cherries. Season to taste with the salt and white pepper.
4. Arrange the cucumber and tomato slices in an alternating pattern around the perimeter of a serving plate. Pile the cooked vegetables in the center. Garnish with the toasted sesame seeds and serve immediately.
Long before I visited Bangkok and Chiang Mai, I was enraptured with Thai cuisine, especially the sauces they use for their noodle dishes. I find that many restaurants use a chicken-based sauce. In this dish, I substitute tofu for the traditional eggs and use a lime-peanut sauce to make it vegan friendly. Double or triple the recipe when you can; this is one of those dishes that taste even better the next day.
Makes 4 servings
1. Cook the rice noodles according to package directions. Drain and rinse with cold water to prevent sticking. Set aside.
2. Heat the oil in a wok or nonstick skillet. Add the mushrooms and tofu and cook, stirring gently, until the tofu browns, about 2 minutes.
3. Add the bell pepper and cook for 1 minute. Add the sprouts and stir-fry for 30 seconds. Stir in the noodles and sauce and combine thoroughly. Transfer to a serving dish. Garnish with the mint and pine nuts. Serve warm or cold.
Use the best-quality green tea you can find for this dish. One excellent choice is gunpowder, so called because the tea looks like little balls of black gunpowder. As you sauté, the tea will unfurl and release an intoxicating aroma.
Seaweed is a nutritious sea vegetable rich in iron and iodine that is believed to nourish and stimulate the digestive system. It comes in sheets, threads, strips, and granules. Some types are dry and must be soaked in warm water to soften before cooking. Other varieties have been roasted and require no cooking. Roasted seaweed can be added directly to dishes.
Makes 4 servings
1. Cook the noodles according to the package directions. Drain and rinse under cold water. Set aside.
2. Heat a wok or nonstick skillet over medium-high heat. Add the oil and swirl the pan to coat. Add the tea and stir-fry until fragrant, about 30 seconds. Add the garlic, ginger, and tofu and stir-fry until the tofu is golden brown, about 2 minutes. Add the carrot, daikon, and leek and stir-fry for 1 minute.
3. Mix in the noodles, sauce, and rice vinegar. Cook, stirring occasionally, until the noodles are heated through. Garnish with the roasted seaweed or sesame seeds. Serve hot or cold.
