Vietnamese Cuisine Vietnamese Cuisine ► Cuisine translates to am thuc ► Am: drink ► Thuc: food Vietnamese Cuisine ► Rice (com): staple food  One of the major producers in the world ► Famous for noodle dishes ► Meal relies mainly on rice and vegetables rather than meat ► Fish sauce and or soy sauce used in most dishes Vietnamese Cuisine ► Separated regions into three  All emphasize serving fresh vegetables and or fresh herbs along with dipping sauce  Common meats: pork, beef, prawns, various tropical fish, and chicken Northern Region ► Birthplace of many famous dishes such as ► Foods served warm or hot are preferred due to cold weather ► Stir fry and simmer rather than deep fry ► Salty tasting foods Northern Region ► Does not use as many herbs and vegetables as the central and southern parts ► Black pepper is used more often than chilies ► Use soy sauce more than fish sauce ► Strong Chinese influence Central Region ► Known for its sophisticated style of cooking  Link to the imperial kitchens of the Nguyen Emperors in Hue ► Use of many small side dishes  The more dishes on the table the wealthier the household ► Use of fish sauce ► Most colorful and spicy Southern Region ► Tropical climate ► Cooking is simpler ► Combination of sweet and sour flavors Southern Region ► Use more chilies than the north ► Use fish sauce ► Many dishes adopted from the French  Pastries ► Curries influenced by India Popular Dishes ► ► Pho: beef noodle soup Banh Mi Thit: Vietnamese sandwich  French bread containing pate, Vietnamese mayonnaise, different selections of Vietnamese cold meats, pickled diakon and carrots, and cucumber slices  Often garnished with coriander, black pepper, and jalapeno pepper ► Spring rolls or Egg rolls  Deep fried flour rolls filled with pork meat, Vietnamese yam, crab, shrimp, and mushrooms ► Goi: Vietnamese salad Goi Rambutan ► AKA: Hairy Cherry ► Originated from Malaysia ► Grows in bunches on tall trees ► Turns red when ripe ► Rich source of Vit C Sapodilla ► Originates from Central America ► Sweet molasses-like flavor when ripe Longan ► ► ► ► ► “”Long nhan” means dragon eye Meat is translucent white Juicy and sweet Cooked in water to make the drink nuoc long nhan Good source of potassium and low in calories Herbs ► Added to foods as they are served ► Provides distinctive flavors ► Adds color Herbs ► Rau que (basil) ► Cay xa (lemon grass) ► Ngo gai (saw leaf herb) ► Ngo Om (rice paddy herb) ► Rau ram (Vietnamese coriander) ► Hung que (Thai basil) ► Rau ngo (coriander) ► Rau bac (mint) ► Giap ca or diep ca (Houttuynia cordata) ► Tia to (Perilla) Basil Coriander Lemon Grass Mint Typical Family Meal ► Individual bowls of rice ► A roasted meat or fish dish ► A stir-fried vegetable dish ► Vietnamese-style soup ► Prepared fish sauce and or soy sauce for dipping Meal Time ► No particular foods for breakfast, lunch, or dinner ► Soups are often consumed at every meal ► Traditional breakfast is large  Soup with rice noodles topped with meat or  Boiled egg with meat and pickled veggies on French bread  Strong coffee ► Lunch and Dinner  Rice, fish or meat, vegetable dish, and a broth with vegetables or meat Food Habits in the US ► ► ► ► ► ► ► ► Eat more bread or instant noodles More cereal at breakfast More meat and poultry, less fish and shellfish Fewer bananas and more oranges, fruit juices, and soft drinks Youth will increase dairy consumption Intake of baked goods increases Soda intake increases Use of butter and margarine increases My Pyramid Activity ► Design a one-day menu with breakfast, lunch, and dinner with all Vietnamese foods My Pyramid Activity ► What into? food groups the menu items fall Tips to Get the Best Nutrition ► Make half your grains whole ► Vary your veggies ► Focus on fruit ► Get your calcium rich foods ► Go lean with protein What are the strengths of the Vietnamese Diet? What can be improved? Strengths ► Strengths  Includes a considerable amount of fruits, vegetables and fish  Low in fat and calories ►Stir-fry, simmering, and steaming cooking methods  Use little oil  Meat as a condiment instead of main course Ways to Improve ► Ways   to Improve Brown rice instead of white rice Incorporate more calcium-rich foods ►Calcium fortified soy products such as milk and tofu ►Leafy green vegetables  Monitor sodium intake (ex- fish sauce and soy sauce) Vietnamese Cuisine Popularity ► Widely available  Australia, US, Canada, France, Czech Republic, Germany, Poland, and Russia  Popular with dense Asian populations "To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was produced by the California Department of Public Health, Network for a Healthy California, with funding from the USDA Supplemental Nutrition Assistance Program (formerly the Food Stamp Program) These institutions are equal opportunity providers and employers In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health For food stamp information, call 877-847-3663 For important nutrition information visit www.cachampionsforchange.net [...]... gai (saw leaf herb) ► Ngo Om (rice paddy herb) ► Rau ram (Vietnamese coriander) ► Hung que (Thai basil) ► Rau ngo (coriander) ► Rau bac ha (mint) ► Giap ca or diep ca (Houttuynia cordata) ► Tia to (Perilla) Basil Coriander Lemon Grass Mint Typical Family Meal ► Individual bowls of rice ► A roasted meat or fish dish ► A stir-fried vegetable dish ► Vietnamese- style soup ► Prepared fish sauce and or soy... ► Design a one-day menu with breakfast, lunch, and dinner with all Vietnamese foods My Pyramid Activity ► What into? food groups do the menu items fall Tips to Get the Best Nutrition ► Make half your grains whole ► Vary your veggies ► Focus on fruit ► Get your calcium rich foods ► Go lean with protein What are the strengths of the Vietnamese Diet? What can be improved? Strengths ► Strengths  Includes... rice instead of white rice Incorporate more calcium-rich foods ►Calcium fortified soy products such as milk and tofu ►Leafy green vegetables  Monitor sodium intake (ex- fish sauce and soy sauce) Vietnamese Cuisine Popularity ► Widely available  Australia, US, Canada, France, Czech Republic, Germany, Poland, and Russia  Popular with dense Asian populations "To eat is a necessity, but to eat intelligently .. .Vietnamese Cuisine ► Cuisine translates to am thuc ► Am: drink ► Thuc: food Vietnamese Cuisine ► Rice (com): staple food  One of the major... Dishes ► ► Pho: beef noodle soup Banh Mi Thit: Vietnamese sandwich  French bread containing pate, Vietnamese mayonnaise, different selections of Vietnamese cold meats, pickled diakon and carrots,... on rice and vegetables rather than meat ► Fish sauce and or soy sauce used in most dishes Vietnamese Cuisine ► Separated regions into three  All emphasize serving fresh vegetables and or fresh