Vietnamese CuisineVietnamese Cuisine

Vietnamese CuisineVietnamese Cuisine

► Cuisine translates to Cuisine translates to aam thm thuucc

► AAmm: drink: drink► ThThuucc: food: food

Vietnamese CuisineVietnamese Cuisine

►Rice (Rice (comcom): staple food): staple food One of the major producers in the worldOne of the major producers in the world

►Famous for noodle dishesFamous for noodle dishes►Meal relies mainly on rice and Meal relies mainly on rice and

vegetables rather than meatvegetables rather than meat►Fish sauce and or soy sauce used in Fish sauce and or soy sauce used in

most dishesmost dishes

Vietnamese CuisineVietnamese Cuisine

► Separated into Separated into three regionsthree regions All emphasize All emphasize

serving fresh serving fresh vegetables and or vegetables and or fresh herbs along fresh herbs along with dipping saucewith dipping sauce

Common meats: Common meats: pork, beef, prawns, pork, beef, prawns, various tropical fish, various tropical fish, and chickenand chicken

Northern RegionNorthern Region

►Birthplace of many famous dishes such as Birthplace of many famous dishes such as phphoo►Foods served warm or hot are preferred due to cold Foods served warm or hot are preferred due to cold

weatherweather►Stir fry and simmer rather than deep fryStir fry and simmer rather than deep fry►Salty tasting foodsSalty tasting foods

Northern RegionNorthern Region

►Does not use as many herbs and Does not use as many herbs and vegetables as the central and southern vegetables as the central and southern partsparts

►Black pepper is used more often than Black pepper is used more often than chilieschilies

►Use soy sauce more than fish sauceUse soy sauce more than fish sauce►Strong Chinese influenceStrong Chinese influence

Central RegionCentral Region

► Known for its sophisticated style Known for its sophisticated style of cookingof cooking Link to the imperial kitchens of the Link to the imperial kitchens of the

Nguyen Emperors in HueNguyen Emperors in Hue

► Use of many small side dishesUse of many small side dishes The more dishes on the table the The more dishes on the table the

wealthier the householdwealthier the household

► Use of fish sauceUse of fish sauce► Most colorful and spicyMost colorful and spicy

Southern RegionSouthern Region

►Tropical climateTropical climate►Cooking is simplerCooking is simpler►Combination of sweet and sour Combination of sweet and sour

flavorsflavors

Southern RegionSouthern Region

►Use more chilies than the northUse more chilies than the north►Use fish sauceUse fish sauce►Many dishes adopted from the FrenchMany dishes adopted from the French

PastriesPastries

►Curries influenced by IndiaCurries influenced by India

Popular DishesPopular Dishes

► PhoPho: beef noodle soup: beef noodle soup► Banh Mi ThitBanh Mi Thit: Vietnamese sandwich: Vietnamese sandwich

French bread containing pate, Vietnamese mayonnaise, French bread containing pate, Vietnamese mayonnaise, different selections of Vietnamese cold meats, pickled different selections of Vietnamese cold meats, pickled diakon and carrots, and cucumber slicesdiakon and carrots, and cucumber slices

Often garnished with coriander, black pepper, and jalapeno Often garnished with coriander, black pepper, and jalapeno pepperpepper

► Spring rolls or Egg rollsSpring rolls or Egg rolls Deep fried flour rolls filled with pork meat, Vietnamese Deep fried flour rolls filled with pork meat, Vietnamese

yam, crab, shrimp, and mushroomsyam, crab, shrimp, and mushrooms

► GoiGoi: Vietnamese salad: Vietnamese salad

Goi

CondimentsCondiments

►Hoisin sauce (Hoisin sauce (uong denuong den): Chinese ): Chinese dipping saucedipping sauce For spring rolls and BBQ porkFor spring rolls and BBQ pork

►Nuoc cham “Dipping Sauce”Nuoc cham “Dipping Sauce” Fish sauce, chili peppers, sugar, lime or Fish sauce, chili peppers, sugar, lime or

lemon juice or vinegar, and garliclemon juice or vinegar, and garlic

►Soy sauceSoy sauce►Fish sauceFish sauce

Noodle SoupsNoodle Soups

► Wide variety of Wide variety of noodle soupsnoodle soups

► Influences from all Influences from all regionsregions

► Each with distinct Each with distinct and special tasteand special taste

► Common Common characteristic is rich characteristic is rich and tasty brothand tasty broth

► Clear broths are low Clear broths are low fat low caloriesfat low calories

VegetablesVegetables

► Chayote Chayote (su su)(su su)► Cucumber Cucumber (dua (dua

chuot)chuot)► Eggplant Eggplant (ca (ca oror ca ca

tim)tim)► Daikon Daikon (cu cai (cu cai

trang)trang)► Water spinach Water spinach (rau (rau

muong)muong)

► Bok choyBok choy► Carrots Carrots (ca rot)(ca rot)► Cauliflower Cauliflower (hoa lo)(hoa lo)► Cabbage Cabbage (cai)(cai)► Bitter melon Bitter melon (muop (muop

dang)dang)

Bok Choy

FruitsFruits

► Durian Durian (sau rieng)(sau rieng)► Jackfruit Jackfruit (mit)(mit)► Lychee Lychee (vai)(vai)► Longan Longan (nhan)(nhan)► Rambutan Rambutan (chom (chom

chom)chom)► Mango Mango (xoai)(xoai)► Mangosteen Mangosteen (mang cut)(mang cut)► Guava Guava (oi)(oi)

► Soursop Soursop (mang cau (mang cau xiem)xiem)

► Custard Apple Custard Apple (binh (binh bat)bat)

► Star Fruit Star Fruit (khe)(khe)► Watermelon Watermelon (dua hau)(dua hau)► Sapodilla Sapodilla (hong xiem(hong xiem or or

xa po che)xa po che)► Pomelo Pomelo (buoi)(buoi)► Persimmon Persimmon (hong)(hong)► Papaya Papaya (du du)(du du)

Star Fruit

Mangosteen Rambutan

Sapodilla LongansJack Fruit

MangosteenMangosteen

► Compare to the Compare to the Japanese Japanese persimmon or a persimmon or a small tomatosmall tomato

► Sweet/sour tasteSweet/sour taste

RambutanRambutan

► AKA: Hairy CherryAKA: Hairy Cherry► Originated from Originated from

MalaysiaMalaysia► Grows in bunches Grows in bunches

on tall treeson tall trees► Turns red when ripeTurns red when ripe► Rich source of Vit. CRich source of Vit. C

SapodillaSapodilla

► Originates from Central AmericaOriginates from Central America► Sweet molasses-like flavor when ripeSweet molasses-like flavor when ripe

LonganLongan

► “”“”Long nhanLong nhan” means dragon eye” means dragon eye► Meat is translucent whiteMeat is translucent white► Juicy and sweetJuicy and sweet► Cooked in water to make the drink Cooked in water to make the drink nuoc long nhannuoc long nhan► Good source of potassium and low in caloriesGood source of potassium and low in calories

HerbsHerbs

►Added to foods as they are servedAdded to foods as they are served►Provides distinctive flavorsProvides distinctive flavors►Adds colorAdds color

HerbsHerbs

► Rau que (basil)Rau que (basil)► Cay xa (lemon Cay xa (lemon

grass)grass)► Ngo gaiNgo gai (saw leaf (saw leaf

herb)herb)► Ngo OmNgo Om (rice paddy (rice paddy

herb)herb)► Rau ramRau ram

(Vietnamese (Vietnamese coriander)coriander)

► Hung que (Thai Hung que (Thai basil)basil)

► Rau ngo (coriander)Rau ngo (coriander)► Rau bac ha (mint)Rau bac ha (mint)► Giap caGiap ca or or diep ca diep ca

(Houttuynia (Houttuynia cordata)cordata)

► Tia to (Perilla)Tia to (Perilla)

Basil Coriander

Lemon Grass

Mint

Typical Family MealTypical Family Meal

► Individual bowls of riceIndividual bowls of rice► A roasted meat or fish A roasted meat or fish

dishdish► A stir-fried vegetable A stir-fried vegetable

dishdish► Vietnamese-style soupVietnamese-style soup► Prepared fish sauce and Prepared fish sauce and

or soy sauce for dippingor soy sauce for dipping

Meal TimeMeal Time

► No particular foods for breakfast, lunch, or No particular foods for breakfast, lunch, or dinnerdinner

► Soups are often consumed at every mealSoups are often consumed at every meal► Traditional breakfast is largeTraditional breakfast is large

Soup with rice noodles topped with meat orSoup with rice noodles topped with meat or Boiled egg with meat and pickled veggies on Boiled egg with meat and pickled veggies on

French breadFrench bread Strong coffeeStrong coffee

► Lunch and DinnerLunch and Dinner Rice, fish or meat, vegetable dish, and a broth Rice, fish or meat, vegetable dish, and a broth

with vegetables or meat.with vegetables or meat.

Food Habits in the USFood Habits in the US

► Eat more bread or instant noodlesEat more bread or instant noodles► More cereal at breakfastMore cereal at breakfast► More meat and poultry, less fish and shellfishMore meat and poultry, less fish and shellfish► Fewer bananas and more oranges, fruit juices, and Fewer bananas and more oranges, fruit juices, and

soft drinkssoft drinks► Youth will increase dairy consumptionYouth will increase dairy consumption► Intake of baked goods increasesIntake of baked goods increases► Soda intake increasesSoda intake increases► Use of butter and margarine increasesUse of butter and margarine increases

My Pyramid ActivityMy Pyramid Activity

►Design a one-day menu with Design a one-day menu with breakfast, lunch, and dinner with all breakfast, lunch, and dinner with all Vietnamese foodsVietnamese foods

My Pyramid ActivityMy Pyramid Activity

►What food groups do the menu items What food groups do the menu items fall into?fall into?

Tips to Get the Best NutritionTips to Get the Best Nutrition

► Make half your Make half your grains wholegrains whole

► Vary your veggiesVary your veggies► Focus on fruitFocus on fruit► Get your calcium Get your calcium

rich foodsrich foods► Go lean with proteinGo lean with protein

What are the strengths of the Vietnamese Diet?

What can be improved?

StrengthsStrengths

►StrengthsStrengths Includes a considerable amount of fruits, Includes a considerable amount of fruits,

vegetables and fishvegetables and fish Low in fat and caloriesLow in fat and calories

►Stir-fry, simmering, and steaming cooking Stir-fry, simmering, and steaming cooking methodsmethods

Use little oilUse little oil

Meat as a condiment instead of main Meat as a condiment instead of main coursecourse

Ways to ImproveWays to Improve

►Ways to ImproveWays to Improve Brown rice instead of white riceBrown rice instead of white rice Incorporate more calcium-rich foodsIncorporate more calcium-rich foods

►Calcium fortified soy products such as milk Calcium fortified soy products such as milk and tofuand tofu

►Leafy green vegetablesLeafy green vegetables

Monitor sodium intake (ex- fish sauce and Monitor sodium intake (ex- fish sauce and soy sauce)soy sauce)

Vietnamese Cuisine Vietnamese Cuisine PopularityPopularity

► Widely availableWidely available Australia, US, Australia, US,

Canada, France, Canada, France, Czech Republic, Czech Republic, Germany, Poland, Germany, Poland, and Russiaand Russia

Popular with dense Popular with dense Asian populationsAsian 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.