I first tried tofu after I moved to China. Even though I am not a vegetarian, since then I’ve been eating less meat and have been feeling healthier. Seeing the benefits of eating less meat and substituting it with tofu, I decided to learn how to make tofu by myself.
I really started to notice some obvious benefits of tofu when my family tried it on their visit to China. Coming from a region whose cuisine consists heavily of meat and bread, my father has had digestion issues for a long time. Miraculously, after about a week of eating tofu, all the issues seemed to go away. However, when he went back home and reverted to his old eating habits (and no tofu), the issues came back again.
What is Tofu
Tofu, also called bean curd, is a plant-based protein food. It is made from soybeans, water, and a coagulant or curdling agent. Depending on the coagulant, its texture can vary in softness, which results in several varieties of tofu. The curdled soybean milk is pressed and forms solid tofu blocks. The whole process resembles that of cheese making.
Tofu is very nutritious. It is high in protein, calcium, and iron but low in fat and calories. It is a great addition to any vegetarian or vegan cooking. If you are a heavy meat eater, I urge you to try it and discover the benefits for yourself.
Tasty and affordable, tofu is a staple food in many Asian cuisines. Due to its nutritional value, tofu has steadily been gaining popularity in the west as well.
It is believed that tofu was discovered in China more than 2000 years ago. One of the theories suggests that tofu was discovered by accidentally mixing fresh soymilk with nigari (which is what remains after extraction of salt from sea water). Nigari is still used nowadays as a coagulant for tofu with firmer textures.
Tofu Varieties
There are many varieties of tofu. Which variety is made depends on how much water gets extracted during the process of making it. The rule is the more water content, the softer the tofu; less water and the tofu gets firmer.
You would be surprised to find out how many varieties one can find in a regular Chinese supermarket. It ranges from silken, soft, medium, firm, extra firm, super firm, smoked, pressed, fermented tofu; all in different shapes and sizes such as tofu skins, sticks, or balls. Read more about the different tofu varieties.
Usually, different recipes call for different variety of tofu. However, there is one dish where many varieties can easily be mixed together without conflict of taste, that it the spicy “hotpot”.
Coagulation is a crucial part of making tofu. Its purpose is to coagulate the protein and “scoop it out” (solidify) from the milk.
For this purpose, different types of coagulants are used. They are mainly divided into three categories: enzymes, salts, and acids.
Some of the commonly used coagulants are gypsum, nigari, Epsom salts, or GDL (glucono delta lactone). Vinegar and lemon juice can also be used as coagulants, though they result in a slightly sour flavor. The best ones to use for at-home tofu-making are salt-based.
Gypsum (Calcium Sulfate)
Gypsum is the most widely used tofu coagulant. It is salt based and rich in calcium. Gypsum or calcium sulfate is quarried from geological deposits, without any chemical processing and refining.
Coagulation with gypsum is slow. As a result, the tofu contains relatively high amount of water, has slightly tender texture and is sweeter in flavor compared to tofu made with other coagulants.
Nigari (Magnesium Chloride)
Nigari is also a salt-based coagulant. It tastes slightly bitter compared to other coagulants, it coagulates more quickly and makes tofu firmer.
One interesting fact about how this coagulant is produced is that in Japan nigari is obtained from sea water, through the evaporation of sodium chloride from it, which leaves a white powder known as nigari.
Depending on its production method, nigari might contain traces of magnesium sulfate (Epsom salts)
Tofu produced with Epsom salts (magnesium sulfate) is similar to gypsum, though the resulting texture is slightly grainy. It is not the most commonly used coagulant agent, but if you can’t find any other, this one will for sure be available in your local drugstore and supermarket, as Epsom salt is considered a household chemical. Also, it has many traditional uses, such as making bath salts, alleviating body aches, and constipation relief.
Glucono delta-lactone (GDL)
GDL is edible acid type of coagulant, and it is also used for making cheese. It is particularly used for silken and soft tofu as it coagulates rapidly.
Vinegar and citric acid (lemon for example) are also edible acids which can also be used to coagulate tofu. Though they produce tofu that is slightly sour in flavor.
Usually 1.5 -5g is used to coagulate 1 kg soy milk. The milk temperature shouldn’t be higher than 80C.
How to Make Tofu
While I was trying to teach myself about this subject I was fortunate enough to happen upon a class that was being offered by The Hutong, a small school here in Beijing that helps introduce foreigners to Chinese culture. Their tofu-making workshop gave me the hands-on experience I needed to really get a grasp on how tofu is made.
The process of making tofu consists of 3 steps and resembles that of cheesemaking.
You will need:
Soybeans
Water
Coagulant
Fine strainer
Cheese cloth
Tofu mold
Pictures from the tofu making class at The Hutong School in Beijing.
Step 1: Make Soymilk
Add 3 cups of soybeans into a pot; add more water to cover the beans and leave them to soak overnight, or about 8 hours.
The next day, discard the remaining water, rinse the soybeans, and place them into a blender. Pour about 8 cups of water and start blending until you get a smooth milky texture.
Pour the milk into a pot and place over a medium heat. Stir frequently and remove any froth or foam that might appear on the surface. Cook until the milk starts to rise.
Next, take a fine-mesh strainer, line up a cheesecloth on top of it, and place it over a bowl. Run the cooked soymilk through the strainer to separate the leftover soy bits from the milk.
After the cooked soymilk is ready, pour it back to the large pot. Place it over medium heat and cook it a second time. Stir frequently and remove any skin that might have formed on the surface.
Note that as is the case with any other milks, soymilk could burn too if not frequently stirred. So, make sure to keep stirring. If the milk burns, your tofu would have a very strange flavor.
When you notice steam starts to form over the soymilk, lower down the heat and simmer for couple minutes before turning the heat off. Wait for the soymilk to cool off.
Step Two: Coagulation
This is the most exciting part where the magic starts happening.
Dilute the coagulant of your choice in ½ cup of water.
When the soymilk has cooled down and reached 80C, start adding the coagulant. The coagulant should be added in three batches, with short intervals.
Stir the soymilk first, and then add the first batch. After that keep stirring in Z, N and O directions for better effect. It is better to use a wooden spatula. After you’ve stirred, cover the pot to let the soymilk rest for about 3 mins before adding the next batch.
Repeat this process until you’ve poured the last coagulant batch.
If the milk becomes cold in the meantime, feel free to warm it up or even place the pot in another vessel which contains hot water.
Step Three: Draining
Soon after adding the last batch, you will notice that solid curds have formed, with whey floating on top. Use a ladle to scoop out the whey.
Next, put a cheesecloth over the tofu mold, and transfer the coagulated soymilk into it. Put a layer or two of cheesecloth. After that cover the tofu mold, and then place something on top of it that could add pressure and help to drain the tofu faster.
In about 15 to 30 mins, you could get firm to extra firm tofu block, which is ready to be cooked. It is suggested to give the tofu block about an hour or two to rest before using. Also, if you don’t plan on using it right away, you could store it in a container filled with water. In this way, the tofu could be preserved for up to 3 days.
Tofu is a great source of protein; therefore, it is a great addition to any vegan or vegetarian diet. It is low in calories, which makes it a great choice if you are trying to lose weight or simply pursue a healthy lifestyle.
As my time to leave China approaches, I have been scrambling to learn how to make the dishes that I know for sure I will be missing after I’m gone. Steamed shitake mushroom vegetable buns are among the first on my list. Warm, soft, and nutritious, the bao buns have been my go-to breakfast throughout my time in China. What I like most about them is that they come with different fillings. This makes the bao buns versatile and enjoyable even if you had them every other day of the week.
What are Bao Buns
The bao bun that you might have seen in Pixar’s short movie, is actually a typical Chinese breakfast. In Chinese bao buns are called 包子baozi. They call for leavened dough which involves the use of yeast. There are many varieties of bun fillings, usually meat or vegetarian. They’re always steamed.
There are two types of bao buns: big bun (大包) measuring about 10 cm, and small buns (小笼包) which comes to about 5 cm.
The big buns are usually purchased individually and one to two of them is enough for breakfast. The small buns come in portions of usually about 10 pieces. They are perfect for sharing. Both are great takeaway breakfast options.
Read more about other tasty Chinese breakfast foods:
The process for preparing the bao dough isn’t much different from preparing a bread dough.
Dissolve the yeast in warm water and set aside for about few minutes. In a separate bowl put the flour and add a pinch of salt, sugar, baking powder, and a tablespoon of sunflower oil. When the yeast becomes frothy add it to the flour mixture. Finally add some milk, warm water, and start kneading. Add extra water if needed.
Knead until the dough texture is smooth or until it starts to resemble that of a bread dough. Then put a plastic wrap on top and let it sit at room temperature for about 90 minutes.
After the dough rises and has doubled in size, add a bit more flour to it and start kneading a second time. This will ensure the dough is soft.
Cut the dough into small equal bits. Take a rolling pin and roll around the edges to get a round shape. Depending on the size of the bun, this recipe should give about 20 buns.
Now you are ready to start filling the buns.
The Bao Buns Filling: Shitake Mushroom Vegetable Recipe
For the Bao filling you will need:
Shiitake mushrooms (300g)
Baby bok-choy (500g)
Tofu (250 g)
Light soy sauce (3 Tbs)
Oyster sauce (1 Tbs)
Sesame oil (1 Tbs)
Directions:
Put the baby bok choy in water and boil for few minutes. After they’ve softened, rinse them with cold water and blend or chop them into very tiny bits. Set aside.
The next step is to soften the mushrooms and extract the water from each one of them. You can either boil them, chop into tiny bits and then stir-fry or even air-fry them. Air-frying mushrooms is a really effective way to extract the water from them while retaining the nutrients. Chop and set aside.
Finally, cut the tofu into very small pieces. Stir fry it for 5-8 mins, just before it gets crispy. I used smoked tofu, as you can see from the picture bellow the smoked tofu tends have a brownish skin.
After you’ve prepared and cut the vegetables, add them to the same bowl, and start seasoning with light soy sauce, oyster sauce, and sesame oil.
Mix it well, and you are ready to start filling your baozi.
Other fillings:
This is traditional vegetarian bao buns filling, but if you can’t find bok-choy or tofu, feel free to add other vegetables, such as carrots, cabbage, celery, chives or spring onions.
Another very popular vegetarian bao filling is chives with fried eggs. You would need to scramble the eggs, fry them and cut into tiny bits before you add them to the mixture.
If you don’t mind meat, then the ground pork and celery, as well as lamb and carrot combinations are also very delicious.
How Do You Wrap a Chinese Bao? The Pleating Technique
The Chinese Bao has a very unique look, though it takes some practice if you want to master it.
After you stuff the wrappers with filling, hold the bao in your non-dominant hand, while pressing the filling gently with your thumb.
Use your thumb and the index finger, on the other hand, to fold along the edges and form pleats evenly. Do it anticlockwise until you reach the other end.
When you are done, finally pinch it together to enclose the bun. Now, this takes some mastery, and don’t expect your bao buns to look perfect when you are trying it for the first time. Watch this video to learn how to pleat a bao.
How Do I Make My Steamed Buns Fluffy?
The secret to making the buns fluffy and soft like a sponge is to cover and let them rest for about 20 mins before steaming. The yeast will cause the dough to rise again and your bao buns will get that beautiful shape you see on the pictures.
Steaming the Buns
To recreate the whole experience, I bought a bamboo steamer like the breakfast vendors use. Use parchment paper to put underneath each bao. Depending on the size of the steamer and your bao buns, it should fit between 3 and 9 pieces.
Place the steamer over a pot you’ve previously filled with cold water. Turn on the fire and let them steam for about 10 -12 mins.
Please note that for each new batch of buns you will be steaming you need to change the water. Water should be cold with each batch, so the buns enjoy a slow cooking. It is slow cooking that makes them soft.
Watch the time and do not over steam them. Over steaming will cause your buns to become tough.
What to Serve with Bao Buns?
Bao Buns are very tasty just on their own. In China, we usually dip them in a mixture of soy sauce, black rice vinegar, and chilly oil. This makes them even tastier.
Where to Buy Bao Buns?
If you aren’t feeling particularly challenged to master the pleating and making of bao buns by yourself, you could always choose to use premade ones. You could probably find them in the freezer section of any Asian market.
Bao Bun Kits on Amazon
Are Bao Buns Healthy?
How healthy your bao buns are is largely up to you. They are incredibly versatile. Most often they are made of white flour and filled with a combination of meat and vegetables. However, by substituting some of the ingredients, you can enjoy gluten-free, vegetarian, or vegan bao buns. It all depends on you.
Nowadays there are many western versions of bao buns, such as pizza, chocolate, and Nutella flavored buns.
Growing up we’re often told that “Money doesn’t grow on trees.” After my recent experiences, I can say with full confidence that this is wrong. Those familiar with my blog know that I am a tea enthusiast. Recently, I took it upon myself to take a trip to one of the major tea-growing regions in China, the Menghai area of Yunnan province. Not only did my tea tour in China give me the chance to learn more about how tea is harvested and processed, but it also clued me to just how large and lucrative China’s tea industry really is.
Several varieties of tea are produced in Yunnan, but it is perhaps most famous for being the home of Pu’erh tea.
What is Pu’erh Tea?
All teas come from the same tea plant, Camellia Sinensis. However, Pu’erh tea holds a special place in the minds of tea enthusiasts. Not only does it boast all the health benefits associated with drinking tea but is also probiotic.
There are two varieties of Pu’erh tea, raw (sheng pu) and cooked (shu pu). Raw pu’erh tea is most sought out by tea connoisseurs. So, in this article I will only be focusing on the raw, sheng pu’er tea.
Read my other post on Pu’erh tea, to learn more about its benefits:
Pu-erh tea undergoes a special fermentation technique. It is left to age for many years, which results in a unique tea flavor with probiotic properties. These qualities give Pu-erh tea the health benefits that make it stand out from other types of tea.
Intro to Ancient Tea Trees 古树茶 （gŭshùchá）
Unlike other teas, Pu’erh tea leaves grow on tea trees that are hundreds, sometimes even thousands of years old. Many of the ancient tea trees are in Xishuangbanna, a small region in the Yunnan province of China. They typically grow on high-altitude mountains, in areas with a tropical climate.
Ancient tea trees
When it comes to tea leaves, the older the tree, the better the taste of the tea. Tea leaves from young trees that are only a few decades old do not give out the same rich and robust taste.
Furthermore, tea leaves from young trees can’t be steeped through as many infusions as those from ancient tea trees.
Terroir
Different mountain regions produce different nuances of flavor. As a result, there are many varieties of Pu’erh tea, each named after the region they’re grown in.
Experts group Pu’erh into these eight big tea regions: Bu Lang Mountain, YiWu, Lingcang, Jingming, Jingmai, Gelang He, Meng Song, and Other. Each of these regions contains a series of “micro regions” (茶塞子). Altogether there are about 40 of these, and each produces its own distinct flavor of pu’erh tea.
Some of the more famous tea varieties that come from these big tea regions are: Bingdao tea, Yiwu tea, Nannuo Shan Tea, Laoban Zhang tea, Laoman Eh, Ban Peng tea, Pasha tea, and Naka tea.
Pu’erh tea varieties named after major tea regions in Yunnan.
Here is a detailed classification of the eight large tea mountain regions as well as their micro-regions (茶塞子)
布朗山古茶园：老班章，新班章，老曼峨 ，班盆，曼糯，章家三队，卫东村
易武古茶园：薄荷塘古，落水洞，麻黑，弯弓
临沧古茶区：冰岛老寨，小户赛，邦东那罕，正气塘，昔归忙麓山，忙肺
景明古茶区：倚邦曼松， 莽枝，革登，蛮砖
景迈古茶区： 大寨，芒景，糯干
格朗和古茶园： 半坡老寨，扒玛，多依寨，帕沙，帕真
勐宋古茶区： 那卡，蚌岗，保塘，南本老塞
其他茶区： 困鹿山，章朗，巴到曼皮，贺开，邦崴，曼迈
A Map of the major tea regions in Xishuangbanna (in Chinese).
A typical tea tour in China would cover all the major regions, starting from Lingcang 临沧 (home to Bingdao Pu’erh tea), Banzhang 班章 to Yiwu 易武 (marked in yellow) On my first tea tour in China, I visited the Banzhang 班章 tea region.
Harvesting Tea 采茶
Tea leaves are picked every year in spring, summer, and autumn. The best quality leaves come from the very first batch, which is harvested before the spring rain. These leaves are considered the best quality because they grow slowly throughout the winter and early spring when there is not much rainfall. As the rainy season starts, tea leaves grow much faster, and each consecutive batch is generally considered to be of lower quality.
When tea is harvested, only the top 3 to 4 leaves of each branch are picked. If you take a closer look at a tea tree, you will notice that the top of the branch is bright green, the leaves on the rest of the tree are dark green. Even when they’re still on the tree, these leaves give off a beautiful, fragrant aroma.
Definitely, the most exciting part of my tea tour in China was the tea picking part. Fortunately, the boss of the hostel I was staying at in Nannuo mountain (南糯山) has his own tea plantation, so he asked his workers to take me with them so I could experience tea picking. I can’t tell you how exciting this was!
Me, picking tea with locals.
Tea Processing 茶初步制
Tea Wilting
As soon as the tea pickers return from the mountains, the tea leaves are spread evenly in sun-protected areas and left for half a day to wilt. Wilting reduces the water content.
Tea Roasting
After tea leaves have wilted and lost their bright green color, the next step is to roast them to stop oxidation. I watched how small-size tea manufacturers manually roast tea in iron pots. They light the stoves and use their hands to roll and stir the leaves for about 35-40 minutes. At this point, the tea leaves completely lose their bright leafy green color and turn dark green.
After the roasting process is over, the tea leaves are evenly spread across large round bamboo pads and are left in the sun to dry for about a day.
Roasted tea leaves in bamboo pads, drying out in the sun.
Brewing the Perfect Cup of Pu’erh
After a day, these minimally processed dried pu-erh tea leaves are ready for brewing. Take 5-8 g of dry pu’erh tea leaves and use a gaiwan to steep them. Freshly dried pu’erh tea leaves from ancient tea trees could be steeped up to 20 times without losing the flavor.
Tea leaves steeped in “gaiwan”
What I love most about this tea is that it gets sweeter with each infusion. The first few infusions might not be impressive, but as you continue to steep it the leaves open up and release their fragrance bit by bit.
However, freshly roasted tea leaves are rich in tannins and therefore taste astringent. People with sensitive stomachs should avoid them.
Tea Cakes vs. Loose Leaf Tea
While green tea is supposed to be drank in the same year it was picked, pu’erh tea can be stored for many years. That’s because Pu’erh tea leaves are typically pressed into cakes. These tightly packed rondels make the tea easier to store and transport.
Pu’erh tea cake
Loose tea can easily break over time and may even get moldy when stored in a humid environment.
Loose leaf Pu’erh tea
Dried tea leaves are quickly steamed and then pressed into tea cakes. The compression of tea leaves induces the release of microbial activity within the leaves. Furthermore, the humidity typical of the tropics such as Yunnan further stimulates the microbes to break down the molecular compounds of the tea leaves over the course of time.
In five to ten years after compression, the fermentation caused by the release of microbes fundamentally transforms the flavor of Sheng-Pu-erh tea into something, unlike any other tea variety.
How to Make Tea Cakes
If you’ve ever bought a tea cake, you would have noticed that they are very finely wrapped. I’ve always been wondering how they do it.
While on my tea tour in China we were staying in one of the ethnic minority hostels in the mountains of Yunnan. Mr. Chen, the proprietor, taught us how to make tea cakes.
First, Mr. Chen filled a tall stainless-steel pot with tea leaves that had been previously dried. He used a scale to measure out 357g of dried tea leaves, the amount required to make a big tea cake.
Next, he covered the pot with a cotton bag cloth and steamed the leaves for couple of minutes so they could soften. Then he transferred the softened leaves into the cotton bag and tied them into a knot at the center of the cake.
Finally, he put the tea cake under a 30-kilogram stone mold to compress. He left it the cake under the heavy stone mold for about an hour. It was left to dry in the sun for nearly a day before it could be wrapped and packaged.
Watch How to Wrap a Pu’erh Tea Cake
What Determines Tea Quality?
As an outsider and tea beginner, this question baffled me a lot. While drinking tea and talking with the owners of the tea plantations I visited, I gained some insight into what a good quality tea tastes like.
The major factor that determines quality is the season the leaves are harvested as well as their batch.
As a rule of thumb, the highest quality tea comes from the very first harvest, which takes place before the spring rain (at the end of March and the beginning of April). Tea leaves from the first harvest are considered the best quality because they grow slowly throughout winter and early spring. They have sufficient time to absorb nutrients from the soil before harvesting begins.
At the onset of the rainy season, the increased rainfall stimulates the leaves to grow faster. Leaves harvested after the rains do not have enough time to absorb nutrients during their growth process and lack fragrance as a result. That’s why each consecutive batch is generally considered to be of a lower quality.
Another important factor that impacts tea quality is the age of the trees.
Ancient tea trees that grow on high-altitude mountains yield the best Pu’erh.
These trees have to be at least hundreds of years old. Leaves from tea trees that have been planted in the recent decades do not taste as robust and fragrant.
Furthermore, the older the tea tree, the more times the leaves can be steeped. Tea from young trees can only be steeped a few times before losing flavor. However, tea from trees that are hundreds of years old can be steeped upwards of thirty times!
Needless to say, any use of pesticides throughout the growing process will affect the flavor.
What Factors into Tea Price?
Perhaps the best way to answer this question is to focus on tea from an area called Lao Ban Zhang 老班章, which is considered the king of raw pu’erh tea. Most decent Pu’erh tea runs about 700-800 CNY ($107-$122) per kilogram. Tea from Lao Ban Zhang, however, goes for 15000 CNY/kg ($2289) as of 2021. It is consistently one of the most expensive teas in the world.
Trees here grow in a nationally protected tea village, called Lao Ban Zhang Cun. The village is home to some of the oldest tea trees in the world (The King Tea Tree 茶王树，The Emperor Tea Tree 茶皇树), some aged over 1500 years.
Entrance to the Laoban Zhang Tea Village
The King Tea Tree in the Laoban Zhang Village
Tea grown in this village has gained notoriety for high quality. We heard from the locals that they are only able to rent tea trees within the village.
The village itself is monitored for quality to ensure the trees grow free of pesticides. Also, there are strict rules governing entrance to the village by outsiders.
I was lucky enough to be in touch with people who knew some of the villagers. This was the only reason I was allowed to go in.
Me in the Lao Ban Zhang tea gardens, wearing Hani ethnicity clothes.
After visiting the tea garden, we had tea and lunch inside the village with our host. I was told that the people running the tea plantations in Lao Ban Zhang village are extremely rich. Selling such an expensive tea, our contact joked that they can never spend all the money they earn.
When our contact’s friend first came in, I mistook him for a construction worker. Unaware that he was in charge of the operation I didn’t think he was someone important. In retrospect, I regret not taking a picture of him. After getting back to Beijing I contacted him through Wechat and asked him for a photo.
Mr. Li, the boss (top left) with his family.
From his family photo, you can see how modest and humble these people are, despite the fact that they sell such an exorbitantly priced tea.
His mother and daughter are wearing Hani ethnicity clothes. Judging by their looks, you’d never guess they are tea billionaires. (My husband was quick to draw references to The Beverly Hillbillies.)
Though we added each other’s Wechat, I wasn’t sure how to communicate with him.
The boss, Mr. Li, told me that he never went to school, so he couldn’t read my messages if I typed Chinese characters. I, on the other hand, can’t understand his Yunnan dialect. So we agreed to use voice messages to communicate through WeChat and speak slowly in Mandarin. So far we have been maintaining good communication and a friendly relationship. I told him that I would come back after the pandemic with other foreigners who love tea and that we’d stay in his hotel. By the way, Mr. Li owns a hotel inside the Laoban Zhang Village.
Another major factor that determines tea price is the harvest. As I mentioned, tea harvested before the spring rain is of a superb quality, and all tea connoisseurs seek to buy tea from this particular harvest. Since demand is high, this tea is the most expensive.
Generally speaking, loose tea leaves cost more than tea cakes.
Where to Get a Good Quality Tea in China: Menghai Tea Town
The last stop during my China tea tour was Menhai county. After leaving the mountains, we moved on to Menghai county. I was surprised to find out that a large section of Menghai is called “Tea City”. There was also a pedestrian street located at the 冠时代广场 square that was home to a multitude of tea shops. Many are run by owners of tea plantations in the mountains.
We spent a whole day walking from tea shop to tea shop, meeting different owners, drinking tea with them, and learning about pu’erh tea. Buying a tea cake or two helped me establish new friendships and trusted sources for buying quality tea in the future.
The Biggest Obstacle in Organizing My First China Tea Tour
Since there are many factors that determine tea quality, finding a good quality tea can be hard. That’s why when buying tea in China, people only buy tea from those they know and trust. Tea aficionados never buy tea online or at the supermarket. So, I decided to set on a quest to find a good tea in China.
Though I’ve been living in China for 13 years and speak fluent Mandarin, organizing my first tea tour in China was quite challenging.
In traditional Chinese culture, the best things are only shared with familiar people. I tried to search for recommendations and contact people before I arrived. However, it didn’t really work. In traditional Chinese culture, you won’t get too far if you don’t have friends or relationships.
Fortunately, while searching for a place to stay, I read through the comments of a hostel. The guests commented that the boss was quite friendly. He owns a tea plantation and guests could observe tea harvesting as well as processing. Also, he had helped many guests with his recommendations of tea regions to visit during their stay, since he is familiar with the area. I called immediately and he said he would help me with organizing my tour. Not only that, but he also sent his friend to pick us from the airport. His friend remained our driver throughout the rest of the journey.
As for the tea tour itself, fortunately, I already knew some people from the tea expos I had attended last year in Beijing.
Little did I know that if it wasn’t for some of their help, I wouldn’t be able to get into the tea villages. These people will be the ones that I will continue ordering tea from.
To give you an example of how challenging Chinese culture is, I knew nobody when we reached the tea region called Lao Man E. Fortunately, the driver had a friend there. His friend was a retired teacher who helped us get in touch with Mr. Yan. Yan is the head of the village and also owns a big plantation in Lao Man E. He welcomed us, showed us around his tea plantation and tea factory, and let us try some excellent tea from Lao Man E mountain.
Me in Lao Man E, at Mr. Yan’s factory observing tea processing
After visiting growers on the mountains and drinking tea with shop owners in Menghai Tea City, I now feel more confident to bring people over along in the future. If you are in China and would like to visit, you can follow my suggestions.
Would You Like to Go on a Tea Tour to China?
If you are abroad and would like to go on a tea tour in China to get a good quality tea, get in touch with me. Please note that in order to curb the pandemic, China still doesn’t allow tourist entry to foreign nationals. Until they do, I’ve started a Facebook group to keep in touch. If you are interested to know more about tea and other health & wellness practices from the east, feel free to join.
The Eight Treasures Congee is classic Chinese comfort food, usually served for breakfast. Made of variety of whole grains, naturally sweetened with jujubes, it is very tasty and keeps you feeling full and energized well past lunchtime. It is a great choice of breakfast food to start your day with. It is one of my favorite comfort foods from China, so I have been practicing how to to make it at home. In this post, I’d like to share the eight treasures congee recipe so that you can make it as well.
Benefits of Eating Whole Grains
Grains are the edible seeds of plants, also known as cereals. Wheat, corn, and rice are among the most commonly used grains in our everyday diet. While most grains are a source of complex carbohydrates, whole grains are the healthiest since they are a natural source of fiber.
There are many health benefits associated with whole grains. This is due to the fact that whole grains are high in nutrients, such as fiber, vitamins, minerals, protein, antioxidants, as well as plant compounds. They are healthier versions of the refined grains, which makes them incredibly beneficial for our health.
Whole grains are an important part of a healthy diet. They help us feel full for a longer time, an important factor for maintaining a healthy weight. Eating whole grains is associated with lowering the risk of severe health conditions such as diabetes, obesity, heart health, cancers, etc.
The Difference Between Porridge and Congee
Porridge is the generic name for all starchy grains, legumes, vegetables, or seeds. It is usually thicker compared to congee. In the west, porridge is usually made with oats and milk and is usually sweet.
Congee on the other hand is made of rice and is cooked with more water. It is part of Asian cuisines and can be sweet or savory. Because it is plain, it is usually served as a side dish. However, from the recipe for eight treasures congee below, you’ll see that this congee is far from plain. It’s one of the tastiest congee recipes you’ve ever tried.
Porridge
Congee
Benefits of Eating Congee for Breakfast
Traditional Chinese Medicine considers congee beneficial for the digestive system and it is used to nourish the GI tract. Rice is cooked with a much higher ratio of water to grains (about 10:1) for a prolonged period of time which allows the grains to absorb water. That’s why congee is easily digested, it hydrates and nourishes the body.
The Legend of Eight Treasures Congee 腊八粥 làbā zhōu
The recipe for Eight Treasures Congee or “Babao Zhou” calls for whole grains, beans, and nuts. It is an excellent source of nutrients.
There is a legend about how the Eight Treasures Congee got its name.
In ancient China, every year the emperors made sacrifices and prayed to eight gods for a good harvest. Later on, this rite was passed on to common people who substituted the eight gods with eight ingredients; mainly grains, beans, and nuts.
In China, there is a Laba Festival (腊八节) in honor of the eight gods. This festival falls on the eighth day of the 12th month of the lunar calendar (腊 refers to the month and 八 to the day). This kind of porridge was named 腊八粥(làbā zhōu). It is traditionally eaten on the eve before the Laba Festival and marks the arrival of the Chinese New Year.
When eaten on a regular day we simply call it the Babao Zhou.
How to Make the Eight Treasures Congee: The Recipe
As for what ingredients exactly go in the Eight Treasures Congee, the recipe varies from region to region. The number of ingredients also varies, usually surpassing eight. The classic Laba Zhou consists of the following: white rice, black rice, red beans, kidney beans, Job’s tears, peanuts, dried jujubes, and lotus seeds.
You might not be able to find all the ingredients where you are. The good news is that as long as you get the main ingredients right, your congee will still turn out fine.
The Ingredients:
Black rice – 50g
Glutinous rice 120g
Red beans 30g
Job’s tears 20g
Peanuts 30g
Jujube dates 12 pieces
Lotus seed 60g
Mung beans 30g
Water about 1850ml
Disclaimer: As a participant in the Amazon Associate Program I earn from qualifying purchases, at no additional cost to you.
The Eight Treasures Congee Recipe: Cooking Notes
Remember, this recipe is flexible. Only the main grains are necessary, other ingredients can be replaced. You can substitute ingredients of your choice, such as cashews, raisins, pecans, red rice, etc.
This recipe serves 3-4 people. In China, we sometimes make only one portion of congee at a time. You would still use the same ingredients, though the amount is significantly reduced. It cooks much quicker, especially if you pre-soak the grains.
Soak all the grains overnight (except for dates). This will reduce the cooking time. After you’ve pre-soaked the grains, add the jujubes and water. Gently simmer until the grains are thoroughly cooked, which can take up to 2-3 hours. You will know it’s cooked when you get a smooth red-brownish texture.
If you have an instant pot, use it. The porridge will be done in about 1-2 hours, and it will have a much better, creamy texture.
You’ll be surprised by how comforting and delicious your congee is with just these simple ingredients.
The eight treasures congee recipe involves dried jujubes, a fruit similar to dates. Jujubes are grown in China, also known as “red dates”. Dates are a source of fructose. They act as a natural sweetener, which means that you won’t need to add sugar unless you really have a sweet tooth.
On the other hand, jujubes are low in calories, but rich in fiber, protein, vitamin C, and potassium.
Most of their benefits are credited to the fact that they are rich in antioxidants. They boost the immune system by warding off harmful free radicals, decrease inflammation, and protect against severe health conditions.
Furthermore, jujubes are low in calories, but rich in fiber, protein, vitamin C, and potassium.
Most of their benefits are credited to the fact that they are rich in antioxidants. They boost the immune system by warding off harmful free radicals, decrease inflammation, and protect against severe health conditions.
Jujubes have been widely used in TCM to improve brain function, sleep, as well as reduce anxiety.
The high fiber content in jujubes and dates is associated with improved digestion. This fiber is also excellent support for beneficial gut bacteria.
Rich in natural sugars, jujubes might also help maintain a healthy blood sugar level and manage diabetes.
Adding jujubes to the recipe is a great way to make this tasty fruit become part of your diet.
Afterthoughts on the Eight Treasures Congee Recipe
The eight treasures congee is a great way to start the day. It contains protein, fiber, and a mix of whole grains, which release energy slowly throughout the morning. Also, these eight ingredients can produce a big pot of congee enough for the whole family. This congee is great for breakfast, but it can also be stored in the fridge and use as a snack between meals. It is healthy so you won’t feel guilty even if you get hungry at night. It is a must-try!
If you’ve been thinking about losing weight or maintaining healthy eating habits, then switching to whole-grain foods is one of the best ways to start. Replacing your daily intake of refined foods such as rice, bread, and pasta with their whole-grain versions is the easiest way not only to lose weight but also to maintain a healthy lifestyle. Not only are whole grains packed with nutrients, but a diet rich in whole grains has also been shown to reduce the risk of many severe health conditions.
What are Whole Grains?
Grains are the edible seeds of plants, also known as cereals. Wheat, corn and rice are among the most commonly used grains in our everyday diet.
While most of the grains are a source of complex carbohydrates, it is the whole grains that are considered the healthiest of grains as they are a natural source of fiber.
Whole-grain foods are an important part of a healthy diet. They help us feel full for a prolonged period of time, which is an important factor for maintaining weight. Furthermore, eating whole grains is associated with lowering the risk of several severe health conditions, such as diabetes, heart health, cancers, etc.
According to the Healthy Eating Plate guide by Harvard Medical School, whole grains should amount to 1/4thof our plate.
Whole grains are usually available in their whole form or as flour. A grain is considered a “whole grain” if its kernel contains all the three key parts of a seed:
Bran, which is the hard shell on the outside of the kernel. It is the bran where all the fiber, minerals and oxidants are stored.
Endosperm is the middle part that contains all the carbohydrates.
Germ is the most inner layer, which is rather small, but packed with vitamins, minerals and proteins.
The main difference between the whole and refined grains lies into which part of the grain is used.
Whole grains, whether seeds or ground into flour, tend to retain all three parts. That’s why whole grain foods are a great source of fiber and other nutrients (B vitamins, iron, folate, selenium, potassium, and magnesium). Brown rice, popcorn, quinoa, as well as whole wheat flour are some of the whole grains that are most present in our diet.
Refined grains on the other hand are milled. During the process, the hard shell (bran) and the germ are removed, in order to give the grain a finer texture. However, this strips away most of the grain’s nutrients. White flour, white bread, and white rice are the most common refined grains used in our everyday diet. It is for this reason that nutritionists suggest limiting the intake of refined grains.
Though refined grains also contain come vitamins and minerals, they are not as nearly nutritious as their whole versions.
Whole Grains vs Whole Wheat
When it comes to buying bread, you have probably heard about whole grain and whole wheat bread. You might be wondering which one is healthier.
Whole grain means that all the parts of the grain kernel are used (the bran, germ and endosperm). It also means that the bread is made of a mixture of different grains, which could be any grain – such as barley, oats, sorghum, buckwheat, etc.
Whole wheat on the other hand means that all the parts of the wheat kernel are used.
What they both have in common is the word “whole”. While whole grain and whole wheat are both healthy options, same as with vegetables and fruits – it is better to eat varieties of grains rather than whole wheat all the time. Whole grains are generally considered healthy as they offer a wider variety of nutrients from different grains.
List of Common Whole Grains
Whole grains are the essential part of a healthy diet. The most commonly used in whole grain foods are the following:
Disclaimer: As a participant in the Amazon Associate Program I earn from qualifying purchases, at no additional cost to you.
From this list, you can easily find a healthier version to substitute for the not-so-healthy grains, such as wheat bread and pasta, white rice, as well as cereals.
Any product containing whole grains is usually named “whole wheat”. However, seeing the “whole grain” label on the package doesn’t automatically mean that the product is healthy. That’s why make a point to always check the product label or the Nutrition Facts panel. Make sure you find out if pure whole grains are used or is it a mixture of both whole and refined grains.
Also, don’t forget to check the sugar content. This becomes a very problematic issue, especially with breakfast cereals and whole-wheat snacks. We might be convinced that we are having a healthy breakfast or snacks, though the sugar contents might be stating the opposite. High sugar content can offset the health benefits of whole grains.
Health Benefits Whole Grains
There are many health benefits associated with whole grains. This is due to the fact that whole grains are high in nutrients, such as fiber, vitamins, minerals, protein, antioxidants, as well as plant compounds. Furthermore, they are healthier versions of refined grains, which makes them incredibly beneficial for our health.
According to sources, some of the health benefits of whole grains are the following:
They lower the risk of heart disease as they are a healthier choice compared to refined grains.
Whole grains help to prevent obesity. They are more filling compared to refined grains, which prevents overeating.
Eating whole grains is also beneficial for our gut health. The high amount of fiber found in whole grains aids digestion and helps maintain healthy gut bacteria.
Substituting refined grains with whole grains can also minimize the risk of type 2 diabetes. Eating whole grains might improve insulin sensitivity and glucose metabolism, therefore making it easier for patients to control blood sugar levels.
As whole grain foods are slowly absorbed and metabolized, this indirectly helps with weight management, which is one of the main risk factors associated with diabetes.
Are Whole Grains Gluten-Free?
Gluten is a protein usually found in grains, including wheat, barley, and rye. For example, in bread, it allows the dough to rise and makes it elastic. A dough without gluten would make it impossible for the pizza maker to toss and stretch out. Without gluten, the dough would easily tear.
Some people however are sensitive to gluten. An extreme case of gluten sensitivity is celiac disease. In this case it is best to avoid the grains that cause a reaction to gluten.
The good news is that with the exception of the above-mentioned, most of the whole grains are gluten-free.
The following whole grains are also inherently gluten-free:
Brown, black, or red rice
Quinoa
Buckwheat
Millet
Corn
Sorghum
Oats
Amaranth
Teff
However, even though most whole grains are gluten-free, there is a hidden risk of gluten contamination during harvest or processing. With most gluten-free products it is important to check the product label to ensure that they are gluten-free certified.
How to Add More Whole Grains to Your Diet
Whole grains are very beneficial for our health. However, if you are a fan of Chinese food for example, where white rice is eaten with almost every meal, you have to allow for some transition period and get used to eating whole grains. The easiest way would be to start eating the whole-grain version of the already familiar. Here are some ideas to get you started:
Breakfast foods
Start your day with a whole-grain breakfast food such as whole-grain cereals, flakes, oatmeal, porridge or congee. The slow energy release from these complex carbs will help you feel full and energetic well past lunch.
Toasts
Make healthier toasts and sandwiches by substituting white or whole wheat bread with whole grain bread; Not only is this combination healthy, but also very tasty.
Rice dishes
Replace white rice with brown, black or red rice and combine with other nutrients into a delicious power bowl.
Salads
Use quinoa or buckwheat instead of bread, pasta or rice. Sprinkle whole grain seeds on top of your favorite salad.
Soups
Add barley or millet to vegetable soups, pumpkin or even mushroom soup.
Tacos & Wraps
Replace wheat tortillas with whole wheat ones and enjoy a healthier tacos or lunch wraps.
Breadcrumbs
Use dried whole grain bread instead of white bread to make breadcrumbs coating for your favorite meats.
Snacks
Did you know that popcorn is actually a whole grain? Substitute the urge to snack on caloric foods by popping some corn. Enjoy a delicious snack without feeling guilty, as popcorn is considered one of the healthier snacks.
Afterthoughts
By choosing to start your day with whole-grain foods, you are taking a step towards a healthy lifestyle. If you are looking for whole-grain food ideas, you can check out my post about Chinese breakfast foods.
