Chinese cuisine is one of the world’s most diverse culinary traditions, characterized by its balance of flavors, emphasis on fresh ingredients, and varied cooking techniques. Like the Mediterranean diet, Chinese cuisine can be very nutrient-rich, focusing on vegetables, fish, lean meats, and wholesome grains.

Principles of a Healthy Chinese Diet

All Chinese foods are made on the principle of Yin (wet and moist foods that cool you down) and Yang (dry and crisp foods that heat you up). Almost all foods in Chinese cuisine are made to have equilibrium between yin and yang ingredients. Protein foods are seen as Yang, while carbohydrates are yin.

Chinese food also balances the food intake by focusing much on liquid foods (such as soups and savory sauces). Western food is often dry, requiring people to drink more water during day. With regular intake of Chinese food there is no need for that, and the Chinese believe this aids in feeling more satisfied with their food.

Chinese almost never eat raw vegetable meals like a raw salad like we do in the United States. They cook almost all their salads at least a little, which they believe helps our bodies to easily absorb their nutrients.

Chinese cooks did not forgotten ancient tradition that foods yield medicinal properties. The belief in the Chinese culture is that the Yin and Yang approach to food promotes good health, digestion and the high garlic content helps fight illness.

Stir fry is so versatile that you can pick and choose what vegetables to add each time.

Tofu and Vegetable StirFry

Ingredients:

200g firm tofu, cubed [yang]
2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas) [yin]
2 tablespoons vegetable oil [yin]
2 garlic cloves, minced [yang]
1 tablespoon ginger, minced [yang]
2 tablespoons soy sauce [yin]
1 tablespoon oyster sauce (optional) [yin]
1 teaspoon sesame oil [yang]
1 teaspoon cornstarch, dissolved in 2 tablespoons water

Instructions:

Prepare the Tofu: Press the tofu to remove excess water and then cut it into cubes.
Cook the Vegetables (yang energy): Heat 1 tablespoon of vegetable oil in a pan over medium-high heat. Add the mixed vegetables and stir-fry until they’re just tender. Remove them from the pan and set aside.
Cook the Tofu: Add the remaining tablespoon of oil to the pan. Add the tofu cubes and fry until they are golden on all sides. Remove and set aside with the vegetables.
Make the Sauce: In the same pan, add the garlic and ginger, frying until fragrant. Add the soy sauce, oyster sauce (if using), and sesame oil, bringing to a simmer. Add the cornstarch mixture and stir until the sauce thickens.
Combine and Serve: Return the tofu and vegetables to the pan. Toss everything together to coat in the sauce. Cook for an additional 12 minutes. Serve hot with brown rice or noodles.