May is Asian Heritage Month in Canada and a great time to reflect on our nation’s diversity. By sharing their talents, history, and culture, Asian Canadians have made many contributions to Canada ranging from arts and science to sport and government. They have also introduced us to a variety of delicious and nutritious foods! Here are my top 8 Asian foods to celebrate Asian Heritage Month.
1. Ginseng
We associate American ginseng with relaxing and Asian ginseng with invigoration. Both contain ginsenosides and gintonin that may reduce inflammation, improve brain function, improve erectile dysfunction, increase energy levels, and lower blood sugar levels. A little ginseng can go a long way in terms of re-energizing, especially if you’re feeling sluggish.
2. Papaya
Papaya contains digestive enzymes called Papain that help break down protein. It also contains lycopene, which reduces cancer risk, fights inflammation, and will keep you young because of the rich antioxidants. Kickstart your morning with papaya or eat some of this fruit 15 minutes before meals to allow the enzymes to work optimally at digesting the next meal.
This Asian food is great as part of breakfast, a snack, or dessert! Or, turn it into a salad and pair it with my Hanoi Beef and Noodle Soup!
3. Dragon Fruit
Dragon fruit slows down the aging process because it is rich antioxidants, decreases LDL (bad cholesterol), is full of mono-saturated fats for heart health, and loaded with fibre. Many arthritis medications contain dragon fruit, why not eat the real thing? You can also use it topically as a mask or to help a sunburn to release heat!
4. Lotus Root
Not the flower, the root! Lotus root resembles a snowflake when cut and is used as garnish in many Asian Soups. It has several minerals including potassium, calcium, magnesium, iron, phosphorus, and choline. Lotus root is also high in vitamin C. If you are planning on conceiving, try this little root as it is rich in folate, choline, iron and calcium. A half cup is low in calories (40) and mostly carbs (10 grams) but it ranks as 3 on the glycemic load scale because of the fibre. Boil some up and serve over your steamed veggies for an artful touch of health.
5. Coconut
This well-known Asian food is worthy of a spot on this list! Coconut juice is super hydrating, rich in electrolytes and, awesome for a post workout drink. It also makes a great hangover remedy! If you eat the delicate meat inside the coconut, you are loading up on iron and healthy fats. I also make my own coconut yogurt with coconut meat and two probiotic capsules. Put both on the counter overnight, cover, blend in the morning, then eat!
6. Daikon Radish
Daikon is an Asian cruciferous veg that looks like a carrot. Eating low calorie, high fiber foods like Daikon helps to maintain a healthy weight. It is loaded with vitamins and minerals that help protect cells from ‘aging’ caused by oxidative stress. Daikon also contains glucosinolates which breakdown to form isothiocyanates—these hard-to-spell compounds contain proven cancer fighting properties. I am racing out to buy some now!
7. Bitter Melon
Related to the gourd family, this Chinese variety is typically long, pale green, and covered with wart-like bumps. Loaded with vitamins and minerals, this powerhouse is most noted for lowering blood sugar because it promotes insulin secretion and the utilization of sugar. It is rich in Vitamin C, which is known for cell protection, wound healing and bone formation. Bitter Melon is also high in Vitamin A, essential for beautiful skin and healthy vision. Overall, this is a low calorie, high-fibre food that is good for healthy weight control.
8. Bok Choy
Bok Choy is a Chinese cabbage rich in the mineral selenium, which helps with cognitive function, immunity and cancer prevention. If you are menopausal or ‘over’ stressed, you may wish to consider protecting your thyroid by eating selenium-rich foods. Your thyroid it is your hormone center and those hormones control metabolism.
Try alternating your spinach for Bok Choy. It is higher in Vitamin C and Vitamin A!
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Asian Heritage Month or not, these 8 Asian foods are loaded with nutritional value and unique flavours. They are the perfect ingredients to complement a healthy diet. On top of that, these humble fruits and vegetables can also help us connect with Asian cultures through the universal language of food.
I hope that the next time you’re shopping for groceries, you give some of these incredible fruits and vegetables a try!
