1. Nước mắm /nɜ:k mʌm/ or fish sauce is eaten daily with meals as an additive or a dipping sauce and usually not eaten in its pure form, but diluted with water, lemon juice, minced garlic, sugar and small slices of chili pepper. Derived from potent fermented fish, it is high in protein and iron, fish sauce is very healthy for blood circulation.  As westerners are used to adding salt, pepper or condiments like ketchup, mustard and salsa; Vietnamese can’t even start to eat if there’s no fish sauce to dip their food in.

2. Đậu phụ /ðəʊ fu:/ – Rich in calcium and vitamin E, tofu it’s the vegetarian’s choice for meat substitutions.  Soy and its extracts are known to prevent cancer and osteoporosis. Did you know that tofu in large quantities is also known cause impotence?  This might be more than a coincidence for monks who eat it regularly and wish to avoid unwanted emotions known to be aroused by eating meat.

3. đu đủ, ổi & chuối /ðu: ðu:/ /ɔɪ/ /ʧu:i:/

Rich in fiber, many vitamins and crucial for good digestion, though locals here don’t just eat any fruit when feeling a little clogged up.  Papaya is said to be a great natural laxative as are bananas that are rich in potassium and said to make you smart.  However, for upset stomach that is giving you the runs Guava will help slow things down and is rich in fiber.

4. Phở /fʌ/ – Pho is Vietnam’s national dish and not only is it a favorable beef noodle soup, it also a great food when a cold is coming on.  Similar to mom’s chicken soup remedy, Pho has many nutrients and vitamins, plus add a few chili peppers and you’ll get a good sweat going to shake off a cold or even a fever.

5. Cháo /ʧaʊ/ – is a rice porridge that most Vietnamese know as their first meal since it’s what all babies eat.  Not only does it go down easily, but it’s also a great comfort food when sick.  Similar to Pho, you can add some kick to it with sliced ginger and really get a good sweat going to heat your body temperature.

6. Rau muống /raʊ mu:ŋ/ – translates to morning glory or water spinach that grows like a weed in any swamp area.  This bountiful and hearty vegetable is a common staple with meals commonly sautéed with garlic packing a lot of flavor, vitamins, and really helps your digestive track.

7. Cua & ốc /ku:ə/ & /əp/

Crab and snails are a hearty source of calcium and since Vietnam is a coastal country shellfish is abundant.   Dairy hasn’t always been abundant, therefore the seas natural produce has been a well known diet and especially recommended for pregnant women who need extra calcium.

8. Cá kho tộ /kə kəʊ təʊ/ – Braised fish pot is cooked in clay pot for a high heat and caramelizing.  It is rich in Omega-3 fatty acids, something our body cannot produce naturally, and a good fat that is helpful for memory and reducing heart disease which can get from eating most types of fatty fish.

9. Trà xanh & Hạt sen /ʧə  sæŋ/ /hæt en/

Green tea is had with most meals and commonly diluted with fresh water and ice served as a refreshment known as trà đá or iced tea in the South.  It is a great way to wash down your meal and plus tea has antioxidants known to stave off cancer and is much lighter than sugar loaded soft drinks.

Lotus seed is commonly eaten as a dessert known as chè by which consists of beans or seeds are boiled with sugar and later served on ice as a cool refreshing sweet.  Lotus seed is also known to have soothing benefits such as reducing anxiety and insomnia.

10. Canh bí đỏ /kæn bi: ðɒ/

Pumkin Soup or canh, is actually lighter and more like a broth and is usually eaten at the end of the meal to cleanse your system.  It’s not uncommon to eat a meal wondering what else you can eat afterward and canh helps you get over the unsatisfied feeling at the end of a meal by filling your stomach with hearty nutrients.   While some might go for a soft drink or a cold beer, many Vietnamese crave canh saying their meal is dry without this balance.  There are many types broths the Vietnamese eat at the end of the meal, canh bí đỏ is packed with vitamins C and E, plus known to alleviate headaches.

10+ Cơm /kʌm/

Last but not least, rice is synonymous with the word meal and it’s no mistake since rice is the staple of every meal.  Rice is eaten in many shapes and forms such as long grain, rice noodle and rice paper to name a few.  The Vietnamese jokingly say that Pho is your girlfriend as rice is your wife signifying the sanctity of rice in this culture. I once heard my friend even say that her mom goes through withdrawal if she doesn’t eat rice for 1 day.  It is certainly comforting, gives people energy by serving as the carbohydrate base of every meal.

The market capital metropolis Ho Chi Minh City has numerous international restaurants from French, Italian, Indian, Thai, to Japanese cuisine and while the locals eagerly try them, they always go back to what they know and love.  Not only is Vietnamese food fresh, most meals are a variety of dishes offering flavors that are a balance of sweet, sour, salty, and spicy.  Listen to your stomach and you’ll feel satisfied and your body will thank you too remembering the famous wives’ tale, “eat it’s good for you. “

Thinking about this again, I can’t think of a better way to learn Vietnamese language and culture.  Vietnamese are passionate about their food, love to make it, love to eat it and unsurprisingly love talking about it too.  If you want to learn about Vietnam, learn the food!  Hang and I always joke saying we’re a great team because she loves to cook, I love to eat.  These days I’m also trying my hand in the kitchen with Hang showing me how.

Sticking to simple recipes, my last attempt was Bún chả which is vermicelli noodles with barbecued pork.  This is a popular dish in the north and I try to eat it for breakfast as much as possible when we visit Hang’s parents.  I get hungry just remembering waking up  on a cool winter morning, slurping down noodles and the most delicious pork patties wrapped in fragrant Lá lốt, aka pepper leaves.  Another simple, yet delicious dish!

Ingredients:

• Vermicelli Noodles (1 kg)
• Ground Pork (300 grams)
• Bag full of Pepper Leaves to wrap the patties (lá lốt) – optional
  
• Shallots (5 small ones)
• Lettuce (1 head)
• Peanuts (optional)

Steps:

• Chop up the shallots to mix in the ground pork
• Add a bit of salt and pepper for seasoning
• Make small patties (spoonful size) of pork and wrap them in the leaves
• Fry in oil / barbecue over flame until cooked
• Serve over fresh noodles, lettuce and peanuts, and dip into fish sauce

Fish Sauce (nước chấm)

• 1 teaspoon of fish sauce (be careful this is strong)
• 2 teaspoons of sugar
• 1 minced red Thai chile or jalepeno (remove seeds if don’t want spicy)
• 1 small clove of garlic, finely minced
• 1 & 1/2 tablespoons of of water
• 2 tablespoons fresh squeezed lime juice (about 1 lime)

make this to taste in a rice bowl or small dish

If too sweet, add a bit of fish sauce for more salt
If too salty, add some more sugar.
If too fish, add more water to dilute, etc etc…

I haven’t given much attention to the benefits of yogurt and ate it on and off growing up.  Yogurt is good for your stomach, bones, and skin to name a couple of things I can remember.  I didn’t realize till coming to Vietnam that one thing that really turned me off about yogurt is that supermarkets back in the US mostly sell yogurt that is mixed with fruits and a lot of sugar to make it more appealing.  They have this in Vietnam too, however most people eat yogurt plain and in small quantity which is just enough.

After watching Hang make yogurt I asked her to show me which she’s always happy to do with a smile plastered on her face that comes with the expectation that I will make whatever she showed me the next time.  So the yogurt making began.  To start with, Hang and I are about making things that are simple and easy.  You might find similar recipes, but you can’t get any easier for this dessert in my opinion.

The ingredients:

3/4 can of condensed milk
1 cup of boiled water
3/4 cup of milk
1 small container of yogurt (optional to speed up the curdling process)

Steps:

Pour condensed milk into a bowl, add the hot water, then milk and yogurt.  Mix gently for a minute.
Pour the mix into the canisters
Put the canisters into a pot (i used a rice cooker) to contain the heat
Wrap the pot in a blanket to keep warm
Let sit overnight (approximately 8 hours); the longer you let it sit the more sour it will be so you can do it longer if you prefer
Place the canisters in the fridge for a few hours to congeal
Eat!

This diet of mine was usally a pre-meal snack to which I would add my twist, a dab of peanut butter. Because everything is better with peanut sauce!

Like other college students, ramen was a late night staple as was ordering Dominos Pizza or a trip Denny’s.

Crossing over to Vietnam or any Asian country for that matter, I’m in heaven! Ramen Ramen Ramen. There’s not only beef, chicken, shrimp and oriental flavor, but instant noodles from all the neighboring countries: Thailand, Japan, Korea, etc.. Instant noodle isn’t just some item you find in the aisle, it takes up an entire aisle with approximately 200 varieties.

Hang going for A-One..can't go wrong with a name like that! Yummy Stir fried instant noodles with beef and vegetables

So how do you make instant noodles or mi goi (packaged noodles) as the Vietnamese say? The easiest and most common way is to boil water and pour it over the noodles and let the noodles soften, add the spice packages and wait a few minutes. Voila!

However, just as instant noodles come in all sorts of varieties, you can eat them many ways here: as a soup, as a stir fry with meat and vegetables or even dry with sauteed meat and vegetables on top.

Hang and I checked out this vegetarian (vegan to be exact) restaurant Au Lac near my apt and these bumper stickers are alll over the walls. This place is really good and cheap too. Once person can get a good filling rice meal for about $2.

The Vietnamese make eating vegetarian a pleasure. I’m not talking about immitation burgers, turke or just a plate of vegetables. What we have here is every immaginable so-called regular dish like sweet and sour fish, fried egg, or fried pork …all made with tofu, mushroom and vegetables. What you can’t believe is that these dishes are so much like the meat substance they portray down to the texture. Even the must-have Vietnamese fish sauce (nuoc mam) is a vegan subsititute.

One up on saving a cow