Like many other countries, Vietnamese culture revolves around making sure you’ve eaten well before carrying on with the day. And not unlike many other Asian countries, eating rice is intrinsically part of what makes us Vietnamese. It’s not uncommon to hear ngồi xuống ăn cơm when gathered with close Vietnamese friends and family. This phrase, said before sharing a meal (similar to bon appétit or mangia in other cultures), literally translates to “sit down to eat rice.” Since I was a kid, I don’t think more than one day has passed that I haven’t eaten rice in some shape or form!

Vietnamese food has gained popularity over the years in the United States, especially after the influx of immigrants following the Vietnam War. Many people say phở (noodle soup) and bánh mì (baguette sandwich) are their favorites, but lemongrass dishes and bánh xèo (savory crepes) are quickly becoming top choices.

Phở, bánh mì and bánh xèo are three shining examples of the heavy French influence in many Vietnamese dishes. After years of French occupation in Vietnam, it’s only natural some techniques and ingredients would transfer to Vietnamese cuisine. Phở’s name is thought to be the loose French translation of “pot-au-feu,” meaning “pot on fire,” a rich and aromatic soup that simmers for hours over a fire. Bánh mì are traditionally made with baguettes incorporating fresh mayonnaise and homemade pâté. Bánh xèo draws inspiration from the way crepes are made to create a thin, crisp vessel for savory fillings.

Vietnamese immigrants aren’t alone in the evolution and adaptation of their recipes due to ingredient availability and palate preferences. Chả giò is a great example. Traditionally made with rice paper, it yields a crisp yet delicate roll once fried. However, over the years, sturdier and less brittle wheat-based wrappers were developed, making it easier to roll endless amounts of chả giò.

Almost all Vietnamese dishes are served with a large side plate filled to the brim with fresh green herbs and vegetables. The standard phở accompaniments include sliced green onions, thinly sliced white onions, chopped cilantro (or the herb culantro, if available), lime wedges, bean sprouts, Thai basil and sliced jalapeño peppers. Additional condiments include fish sauce, soy sauce, hoisin sauce and Sriracha sauce.

Many of the same condiments are commonly used as ingredients in Vietnamese cuisine as well. Five-spice powder (particularly cinnamon and star anise), turmeric, garlic and ginger also are used in many Vietnamese dishes. Vietnamese people enjoy fish sauce, a fermented condiment that adds umami and a slight tang to dishes; it is eaten “raw” (meaning sprinkled on food) or cooked into a dish to create a greater depth of flavor. Fish sauce newbies should use care — it is very salty, and a little goes a long way.

What amazes me and makes me fall in love with Vietnamese food over and over again is its versatility. Virtually every Vietnamese dish is customizable, depending on which herbs, spices and condiments are added. Yes, there may be ingredients that are more traditional, but you can adapt to the ingredients available in your area and accommodate flavor preferences.

Growing up in a culturally diverse household was normal to me but, at times, made me feel like an outsider among American classmates. However, I am grateful for the rich Vietnamese traditions my Grandma Nguyen and my dad instilled in my brothers and me. The food memories alone are priceless and have been passed on through many bowls of phở and chả giò shared with family and friends. The recipes in this issue of Food & Nutrition are fantastic tributes to the taste and variety of flavors of Vietnam. Enjoy and let’s Ngồi xuống ăn cơm!

See the Vietnamese recipes that accompanied this story: Easy Beef Pho, Lemongrass Chili Tofu and Savory Shrimp and Pork Crepes.

SERVINGS: 4
SERVING SIZE: 4 shrimp (115 grams)
PREP TIME: 10 minutes
COOKING TIME: 5 minutes

Ingredients

• 1 teaspoon granulated garlic
• ½ teaspoon red pepper flakes
• ¼ teaspoon ground black pepper
• ¼ teaspoon kosher salt
• 1 teaspoon unsalted butter
• 1 pound shrimp, peeled and deveined (about 16 large shrimp)
• 2 tablespoons (30 milliliters) lemon juice
• ½ teaspoon lemon zest

Instructions

1. Preheat a nonstick sauté pan over medium heat for 1 minute.
2. Add garlic, red pepper flakes, pepper and salt. Toast for 30 seconds.
3. Increase heat to medium-high, add butter and allow to melt completely.
4. Add shrimp and cook 1 minute on each side until flesh is opaque. Turn off heat.
5. Add lemon juice and zest. Swirl the pan until shrimp are evenly coated with sauce.
6. Serve immediately or refrigerate for at least 2 hours and serve chilled.

Nutrition per serving: 108 calories, 1g total fat, 1g saturated fat, 185mg cholesterol, 236mg sodium, 1g carbohydrate, 0g fiber, 0g sugar, 23g protein, 322mg potassium, 247mg phosphorus

Servings: 4
Serving size: 1 burger with 1 tablespoon citrus mayonnaise and ½ cup quick-pickled vegetables (410 grams)
Prep time: 25 minutes
Cooking time: 15 minutes

Ingredients

Pickled vegetables:

• ¼ cup (60 milliliters) rice vinegar
• 1 tablespoon sugar
• ½ cup (120 milliliters) water
• 1 cup shredded carrots
• 1 cup shredded daikon (radish)
• ½ cup julienned scallions, white part only

Citrus mayonnaise:

• 1 cup reduced-fat olive oil mayonnaise
• 2 tablespoons (30 milliliters) orange juice
• ¼ teaspoon orange zest
• ¼ cup sliced scallions, green part only
• ¼ cup chopped cilantro
• 1 minced jalapeño, seeds removed

Turkey burgers:

• 2 tablespoons (30 milliliters) orange juice
• ¼ teaspoon orange zest
• ¼ cup chopped cilantro
• 1 pound ground 93-percent lean turkey breast
• 1 teaspoon salt
• 1 teaspoon finely ground pepper
• ¼ teaspoon ground ginger
• 1 teaspoon granulated garlic
• ¼ cup sliced scallions, green part only
• 4 whole-grain buns

Instructions

1. To make pickled vegetables, combine vinegar, sugar and water in a small saucepan. Bring to a boil over high heat, then turn off heat and stir in carrots, daikon and scallions. Pour into a medium mixing bowl and chill in the refrigerator for at least 30 minutes.
2. To make citrus mayonnaise, stir together mayonnaise, orange juice and zest, scallions, cilantro and jalapeño in a small mixing bowl. Chill in the refrigerator for at least 15 minutes.
3. To make burgers, combine orange juice and zest, cilantro, turkey, salt, pepper, ginger, garlic and scallions in a medium mixing bowl. Form 4 equal-sized patties from the mixture.
4. Preheat grill pan for 5 minutes over medium heat, then mist pan with cooking spray. Sear burgers for 7 minutes on one side before flipping and cooking the other side. Cook patties until the internal temperature is 165°F (74°C).
5. Serve burgers immediately with 1 tablespoon citrus mayonnaise and ½ cup quick-pickled vegetables.

Cooking note: Other cooking method options include grilling outdoors or pan-searing on the stove.

Nutrition per serving: CALORIES 426; TOTAL FAT 13g; SAT. FAT 3g; CHOL. 51mg; SODIUM N/A; CARB. N/A; FIBER 3g; SUGARS N/A; PROTEIN 33g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information includes chives in place of green parts of scallions. Nutrition information for potassium and phosphorus in reduced-fat olive oil mayonnaise not available. Nutrition information for sodium, carbohydrates and sugars not available due to multiple factors affecting sugar and sodium absorption during the pickling process.

Products Reviewed:

• Swiss Diamond 5” Utility Knife
• 8” Chef Knife
• 8.5” Bread Knife

As both a chef and RD, testing out new knives is like being a kid in a candy store. I love seeing if there’s new technology implemented into the blades themselves, new ergonomic handles or just a classically made knife. I use a variety of knife brands and types on a regular basis, so I was excited to see what Swiss Diamond knives had in store for me.

All three Swiss Diamond knives are stunning.  From the tip of their ice hardened blades to the Swiss Diamond logo forged into the end of the black resin handle, I found the knives’ simple design aesthetically pleasing.

I tried out the 8” Chef Knife first. I prefer a traditional chef’s knife, as I find it more ergonomically pleasing than a Santoku style knife. This chef’s knife didn’t have as much of a curve in the blade as I’m used to, so it didn’t feel as fluid cutting through herbs and vegetables. I use a rocking motion when I cut, so if you are a “chopper,” picking up the knife to cut through each item individually, this knife’s design would likely work well for you.

Next up was the 8.5” Bread Knife. There’s something so inviting about a bread knife, knowing you can effortlessly slice through loaves and loaves with no resistance and without crushing the bread itself. This knife did not let me down. I also tried it out on a few sweet potatoes, just to see if it would be as useful in a non-bread fashion. It worked well, and the serrated blade made for a nice little pattern in the potatoes.

The 5” Utility Knife is a touch larger than most paring knives, but smaller than a chef’s knife. Peeling a few apples and kiwis was a little tricky due to the size, and I didn’t feel safe peeling through the fruit in my hand. It was also awkward to cut onions, as I felt inefficient in my slicing. However, I think this knife would be a great “chef’s knife” for a child to use while getting used to cooking — with plenty of adult supervision, of course, as all the knives are super sharp!

Although I didn’t find the knives to be overall comfortable per my cutting style, Swiss Diamond’s knives are undoubtedly made from quality, durable materials. I get asked all the time for my favorite brand or style of knife, and I always say you have to find what feels good to you. I would recommend testing out the knives at a local kitchen specialty store as the best way to find out if you’ll feel comfortable with each knife before purchasing them. Swiss Diamond knives are sold in many specialty cooking stores across the U.S., so you can do just that.

As both a professional chef and restaurant reviewer, I’ve dined in my fair share of restaurants. From seedy hole-in-the-walls to top-notch fine dining, there are a slew of ways to “Put Your Best Fork Forward” without flavor taking a backseat. Thinking through your options before diving in will ensure you leave satisfied, but still on track with your individual nutrition goals.  Here are my top tips for staying on track when eating out.

Load Up on Veggies and Slow Your Roll on Sauce

There’s a reason why RDNs love and emphasize vegetable consumption. Veggies fill you up with nutrients and fiber without loading you down with excess calories. However, that doesn’t hold true if the veggies are doused in a heavy creamy or cheesy sauce. Live a little by ordering the sauce on the side, though, and then use what I call the “fork-dip method.” Pick the veggie up on your fork — or dining utensil of choice — and dip it sparingly into the sauce. That way each bite is packed with flavor and not needlessly drowned in the sauce. This will save you calories and give you a full appreciation of the vegetables. The same method goes for salads and dressings.

Drink Up (with Smart Choices)

Don’t be afraid to order seconds when it comes to beverages. Water, unsweetened tea or seltzer with citrus wedges are great ways to stay hydrated and quench your thirst. However, specialty cocktails, that second (or third) glass of wine and pints of beer add on calories but don’t necessarily satiate. Going out for drinks is one thing, but if you’re dining out, try shifting the focus to the conversation and quality meal ahead.

Sharing is Caring

Many places are jumping on the bandwagon of tapas-style dining, or small plates. Split a few of these small dishes with your date or group of friends. It’s an enjoyable way to try a variety of menu items without overdoing it and feeling uncomfortably full.

These are only a handful of general dining-out tips, but it’s all a balancing act. Eating out has become a large part of our culture, whether it’s celebrating a birthday, catching up with friends or even grabbing a meal on the way to or from work. Choose where you want to be a little decadent and where you can afford to be a little lean. When you “Put Your Best Fork Forward” during National Nutrition Month and throughout the year, you’ll know you aren’t sacrificing flavor for nutritious bites.

I’ve shared a few family Têt recipes in the past, including Banh Têt and Che Dau Trang, with Stone Soup readers, but this year I wanted to share a little more on the traditions and happenings around the holiday itself. As I mentioned, Têt arguably is the most anticipated Vietnamese holiday and families prepare greatly for its arrival. This includes cooking and cleaning in the days leading up to the start of Têt. Most families continue the celebrations anywhere from one day up to a full week, so everything is done prior to the start of Têt so as not to interrupt the good times.

As I think back to childhood memories, Têt revelries immediately stick out to me. From the loud firecrackers to playing “Uncle Bao” to the red envelopes, Têt is a lively and joyful time. Aside from partying, everyone is on their best behavior to ensure the new year is ushered in with health, wealth and happiness.

As kids, we grew up in a part of Florida with a large Vietnamese population, so we would have a family meal together before heading out to partake in local Têt festivals. Our grandmother lived close by and would spend days putting together a decadent meal featuring all our favorite Vietnamese dishes.

Before leaving to watch the captivating dragon dances and firecrackers, we would gather around my uncle as he held out red envelopes for us to choose from. The red envelopes would be filled with money, but most importantly, symbolize the theme of Têt: happiness, luck and celebration. We’d also use any change we brought with us to play the new year game, Bầu cua cá cọp (squash, crab, fish, tiger). As the actual name for the game and one of our uncles is similar, we called this game Uncle Bao. It’s a dice game that involves placing bets on which animal we think will appear on the rolled dice. It’s a fun and addictive way to pass the time during Têt.

As my grandmother has now passed away, we often recall Têt memories as some of our favorite, since she gave it her all to make it such an enjoyable holiday for us. We’ve carried on the recipes she taught us, with a few modern twists I think would please her. I think it’s important to embrace these cultural celebrations because it’s a great way to share a piece of yourself with others.

Do you celebrate Têt? If so, I’d love to hear if any of our family’s traditions rang true in your home, too. If not, what are some of your favorite new year memories with your family? Thanks for reading and I wish you all a Chúc Mừng Năm Mới (Happy New Year) in 2017! 

This Vegan Creamy “Mac and Cheese” dish is incredibly easy to make with just a few ingredients (and just as few steps!). Even though these noodles are vegan-friendly, I promise it’ll be just as creamy and delicious as any other baked noodle dish you’ve had before.

Product Reviewed:
Salt Rox Himalayan Salt Cooking Plate

The versatile Salt Rox Himalayan Salt Cooking Plate does triple duty as a foodie’s must-have: it cooks, it seasons and it looks great for serving! But, there are three rules when using the Salt Rox Himalayan Salt Cooking Plate: cook food at high heat (between 400°F and 500°F), never wash it and always use cooking oils that can withstand high temperatures, such as canola or peanut.

For my first test, I made eye-of-round beef and pork loin cutlets. I refrained from adding any salt, since the salt plate contributes plenty of seasoning. I started by pre-heating the salt plate at 400°F in the oven for 30 minutes. Then, I removed the salt plate and placed it on a sheet tray on my stove top. (I tested the largest of Salt Rox’s options and I strongly recommend using a sturdy set of oven mitts. The salt plate is really heavy and gets really hot!)

Then, I spread a little canola oil across the surface and started to sear the pork and beef right on the plate. Although, in this case, perhaps “sear” is not quite the correct word. The meats did sizzle when I placed them on the screaming-hot salt plate, but they did not caramelize and brown as you would typically expect. Despite this lack of caramelization, the final product was juicy and flavorful!

One warning regarding the rule about never washing the salt plate: it can propose potential issues for people with food allergies. For instance, I am allergic to tree nuts and I would not feel comfortable eating something cooked on a salt plate that had ever cooked anything with nuts.

Looking forward, I can see this Salt Rox Himalayan Salt Cooking Plate as a must-have centerpiece for foodies. I’d love to try having guests cook slices of meat and vegetables for make-your-own fajitas or even as a different take on fondue!

Têt is always a fun time for my family because we get to spend time together sharing a meal and looking forward to what the New Year brings us. It's also a time to celebrate Vietnamese cuisine. My favorite Têt dish is Bánh Tét. ("Tét," in this context means "to cut or slice," which is how this dish is served.) Bánh Tét is a steamed treat made from pork, mung beans and sticky rice wrapped in banana leaves. This neat little package is then boiled until all ingredients are soft and melded together into a savory cake. Although this is a rather laborious recipe, the result is simple and delicious.

One huge tip for making the galumpkis is to freeze the cabbage head (make sure to remove the core before freezing) a few days before you want to make the rolls. Then place the cabbage head into the refrigerator the night before you plan to make the galumpkis. Run the cabbage head under warm water before you start to make the rolls. This may sound like a few extra steps, but this process helps to make the leaves more pliable to avoid tearing when wrapping them around the filling.

Galumpkis (Stuffed Cabbage)

Recipe developed by Tessa Nguyen, CCC

Serves 8-12

Ingredients
1 medium yellow onion, diced
1 bunch of scallions, sliced
2 cups button mushrooms, sliced
1 garlic head, minced
1 teaspoon dried red chili flakes
4 cups brown rice, cooked
1 cup dry old fashioned oats
1 teaspoon smoked paprika
Salt and pepper, to taste
2 packages (20.8 ounces each) ground turkey breast, extra lean
1 large cabbage head *prepared as above tip mentions*
1 can (29 ounces) plain tomato sauce, no salt added

Directions

1. Spray large sauté pan with cooking spray. Sauté onions, scallions and mushrooms until onions begin to caramelize. Stir in the garlic and red chili flakes, cooking for 1-2 minutes more and then setting mixture aside to cool.
2. While onion mixture is cooking, separate cabbage leaves and lay them flat on a clean work surface. You may need to run some warm water over the cabbage head to help separate leaves.
3. In a large mixing bowl, combine sautéed onion mixture and all remaining ingredients. Mix thoroughly and season with smoked paprika, salt and pepper.
4. In the same sauté pan, cook a teaspoon of the filling and taste. Adjust seasonings as necessary.
5. Place about ½ cup of the mixture into each cabbage leaf and roll tightly, tucking in the sides to keep all of the filling inside.
6. Lay rolls in a large baking dish, covering with the remaining odd ends of cabbage. The extra cabbage also helps to insulate the rolls to keep them moist while cooking.
7. Place this baking dish on top of a sheet tray so as to catch any sauce that may bubble over while cooking.
8. Evenly pour the tomato sauce over the cabbage rolls and cover with foil. Bake in a 375°F oven for 2 hours, then uncover and cook for 30 minutes more.
9. Serve rolls hot by themselves or with a scoop of horseradish, my brother’s favorite.

My family and I will often catch up with one another over a bowl of pho on what we have dubbed “Pho Fridays.” This has become such a monumental dish in our family, and I look forward to passing on the tradition. I hope my Dad’s pho recipe will help to start some new food memories for you and yours!

Dad’s Pho

Recipe developed by Kiet Nguyen

Serves 15

Ingredients
Pho stock:
One 4- to 5-inch piece of ginger, peeled and smashed
½ cup five spice, dry toasted
2 white onions, peeled and charred until edges are blackened

1 large daikon radish, peeled and cut into 2-inch rounds

5 lbs. beef soup bones (shank, oxtail, various cuts)

Enough water to fill a large stock pot (at least 2 gallons)

For each bowl of pho:
1 cup thin rice noodles, cooked (we use the noodles labeled “small” that are thinner than linguine, but thicker than angel hair pasta)
½ cup bean sprouts
1 tablespoon cilantro, chopped
1 tablespoon green onions, thinly sliced
2-3 thin slices of white onion
1 tablespoon Thai basil leaves
One lime wedge, juice
Sliced jalapenos, to taste
2-3 ounces beef eye round, thinly sliced*

Directions

1. Place the smashed ginger and five spice into a spice sachet or make your own out of cheesecloth. Make sure to tie this tightly so neither ingredient spills out.
2. In a large stock pot, simmer all stock ingredients over medium-low heat for at least 8 hours, overnight is best. Make sure to keep skimming the stock of any debris that will form at the top. Removing this “soup scum” will help in yielding a very clear, flavorful stock.
3. Assemble each bowl of pho according to the list above. Feel free to leave out any of the herbs you may not like. *Tip for slicing the eye round: Freeze the beef for about an hour so it’s easier to slice it super thin.
4. After stock has simmered for at least 8 hours, bring it to a rolling simmer (just before boiling). Ladle the hot stock over each bowl of pho. The stock is hot enough to cook the thinly sliced beef, but it will still be tender.
5. Eat the pho piping hot with the typical condiments of hoisin sauce, Sriracha, and/or fish sauce/soy sauce. You can make it as spicy as you want or enjoy it on its own!