Savory Flavors of Southeast Asia

Published by Ginger Hultin, MS RDN CSO

This area of the world covers a large geographical area and many unique cultures that have some commonality of herbs and spices in their cuisine style. Southeast Asia actually includes 11 countries: Thailand, Indonesia, Myanmar, Cambodia, Timor-Leste, Laos, Malaysia, Singapore, Vietnam, and the Philippines. Though there are important differences between all of these countries, and cultures within each as well, common culinary threads can be found in the food. This is a hot and humid part of the world and so lightly prepared dishes made of vegetables, rice and broth are staples. Flavors like citrus, mint, and other herbs offer aromatic properties to the savory dishes found in the region.

Ashitaba Leaves

Used medicinally to help treat gastroesophageal reflux disease (GERD), ashitaba leaves may also help with peptic ulcers, high blood pressure, constipation, and to promote lactation. Find ashitaba leaves used with other flavors like mint, lemongrass, and pandan and incorporated into water as an infusion or tea. These leaves are also added to salads and consumed fresh or cooked.

Cilantro

Cilantro is the leaves of the coriander plant and is used to remove heavy metals from the body to aid in detoxification, as well as to treat toothaches, measles, and some cancers in traditional medicine. It is a flavorful herb used as a garnish for savory broths or soups as well as blended into sauces or dressings in Southeast Asia. Known for its aromatic qualities, don’t get cilantro confused with Vietnamese coriander, called Rau Ram, which is milder than cilantro but used in similar ways.

Chile Paste

Made from chile peppers, this paste may be used medically to help treat pain as the peppers contain a chemical called capsaicin which helps release endorphins from the brain. Known as Sambal Oelek, chili paste is used as a condiment, mixed into soups, in sauces or marinades. This recipe staple originated in Indonesia but is used commonly in Malaysia and Singapore as well.

Garlic

This potent herb has been used in natural medicine for years and is helpful to treat the common cold and flu, as well as diabetes and hypertension/high blood pressure. Known for its beneficial cardiovascular properties, it is also an important flavor in Southeast Asian cuisine. Find it commonly combined with ginger where it serves as a flavor base for noodle dishes, soups, and fried rice in all Southeast Asian countries.

Ginger

Ginger is most known in natural medicine to help soothe the stomach. It can help to reduce feelings of nausea, as well as vomiting, stomach pains, and flatulence. Ginger is native to Southeast Asia and serves as a staple of the cuisine there. Ginger is used as a base in broths and soups, in stir-fry, as a marinade for meat, and as a flavorful garnish in many dishes in the region. Its mild yet bright, spicy flavor complement many dishes.

Lemongrass

Lemongrass is used medicinally for its antimicrobial effects and potential to fight against bacteria that cause skin and respiratory infections. Lemongrass is also an antifungal and can help to treat athlete’s foot. With its herbal, citrus flavor, lemongrass is commonly used in Thai, Malaysian, and Vietnamese cuisine. Find lemongrass stalks boiled in soups for flavor and also used in both noodle and meat dishes.

Mint Leaves

This soothing herb may be used in natural medicine to help treat indigestion, gas, irritable bowel syndrome (IBS), as well as help to calm sore throats due to coughing. Grown throughout many Southeast Asian countries, it is a staple in Vietnamese dishes, added to fresh rolls, in marinades and dressings, and as a garnish in soup.

Moringa Leaves

Moringa leaves have been used for years as a treatment for a number of diseases from anemia, arthritis and rheumatism, a variety of cancers, diabetes, epilepsy and seizures, stomachaches, diarrhea, ulcers and constipation, headaches, heart problems including high blood pressure and kidney stones as well as bacterial, fungal, viral, and parasitic infections. Commonly used in the Philippines, Dahon ng malunggay serve as a healthful foundation to both soups and broths. The leaves are slightly bitter and slightly sweet.

Pandan Leaves

This fragrant plant is often used in traditional medicine and may help to lower blood pressure and provide pain relief to headaches and menstrual cramps. Extract of the leaf is mixed into a Malaysian dish called nasi lemak, steamed rice and coconut milk. The whole leaves impart a unique vanilla/coconut flavor to meats or fish when they’re used as a wrap for steam cooking.

Thai Basil

Thai basil is used medicinally to treat a wide range of conditions including headaches, gas, diarrhea, constipation, colds, and may be used topically to treat acne and migraines. It has a unique anise flavor, slightly different from basil, and is used in stir fries, in noodles dishes and on meat in Southeast Asia, especially in Thailand, Vietnam, Laos, and Cambodia.

References
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Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.