Flavorful Asian Staples in Chef Janine’s Ketogenic Kitchen

Bridging East and West: Chef Janine’s Culinary Journey

For Chef Janine, food is more than nourishment—it’s a universal language, a bridge between cultures, and a heartfelt expression of love. As a culinary and cultural ambassador of both East and West, she embraces the deep-rooted traditions of the Asian American community, where food is a way of connecting, comforting, and celebrating. Just as the Asian American experience is woven from countless ethnicities, its cuisine is equally rich and diverse, each dish telling a story of heritage, resilience, and unity.

Discover the essential Asian ingredients that Chef Janine brings to our ketogenic kitchen.

Bok choy

This crisp, leafy green—mild in flavor with tender yet crunchy stems and vibrant, slightly bitter leaves—is a staple in Chinese cuisine. Packed with inflammation-fighting vitamins C and E, beta-carotene, and fiber, it supports digestion and keeps you feeling full. For a simple and delicious preparation, sauté bok choy with garlic and ginger until just wilted, then finish with a drizzle of sesame oil and coconut aminos (soy sauce substitute for low-carb lifestyle).

Sesame oil

A little goes a long way—sesame oil is a powerhouse of flavor and aroma, instantly enhancing any dish. Rich in heart-healthy monounsaturated and polyunsaturated fats, it also boasts antioxidants that combat free radicals and tyrosine, an amino acid that supports serotonin production for a natural mood boost.

Since toasted sesame oil has a low smoke point, it’s best used as a finishing touch rather than a cooking oil. For optimal flavor, cook with a high-heat oil like avocado oil, then drizzle in sesame oil to elevate sauces and stir-fries.

Sesame Seeds: Tiny But Mighty

Don’t let their size fool you—sesame seeds are nutritional powerhouses packed with flavor and health benefits. These oil-rich seeds are known to support heart health by helping lower cholesterol and blood pressure while fighting inflammation. They’re also an excellent source of fiber, plant-based protein, calcium, and antioxidants, making them a small but mighty addition to any dish. Sprinkle them over salads, stir-fries, and roasted vegetables for a satisfying crunch and a boost of nutrition.

Seaweed: The Ocean’s Superfood

Brimming with essential nutrients, seaweed is a true powerhouse of the sea. It’s rich in iodine, which supports thyroid function, and iron, vital for healthy, oxygenated blood. Packed with protein and antioxidants, this nutrient-dense ingredient adds both flavor and nourishment to any dish.

Beyond sushi and seaweed salad, try nori furikake—a savory seaweed seasoning—sprinkled over Asian-inspired dishes or even atop avocado toast for an umami-packed boost.

Scallions: A Fresh, Flavorful Essential

These aromatic greens are a staple garnish in countless Asian dishes, adding a bright, savory touch to any meal. Rich in vitamin K and quercetin—an antioxidant known for its anti-inflammatory benefits—scallions offer more than just flavor.

Versatile and delicious, they can be stir-fried, braised, grilled, or marinated to elevate any dish. One of our favorite ways to enjoy them? Chopped and mixed into our homemade fried cauliflower rice or hearts of palm rice for an extra burst of freshness.

Kimchi: Korea’s Flavor-Packed Superfood

This traditional Korean staple—made from fermented cabbage—is a powerhouse of probiotics that support gut health and digestion. Spicy, tangy, and deeply flavorful, kimchi is delicious on its own as a snack or as a bold addition to stews, stir-fries, egg dishes, sandwiches, and classic Korean bibimbap bowls. However you enjoy it, kimchi brings a punch of umami and a wealth of health benefits to every bite.

Daikon: The Crisp, Refreshing Japanese Radish

Mild, juicy, and refreshingly crisp, daikon is a Japanese radish that stands apart from its smaller, peppery red counterparts. With its high water content, fiber, and vitamin C, it’s both hydrating and nourishing.

Versatile in the kitchen, daikon can be enjoyed raw, pickled, or cooked into soups, stir-fries, and braised dishes, adding a subtle sweetness and satisfying crunch to every bite.

Pickled Ginger (Gari): A Sweet and Tangy Delicacy

Pickled ginger, or gari, is made from young, tender ginger that’s thinly sliced and marinated in a blend of vinegar and sweetener. For a ketogenic twist, we substitute monk fruit sweetener for sugar to maintain its signature balance of sweet and tangy.

Known for its natural sweetness and delicate texture, pickled ginger is a classic accompaniment to sushi and a vibrant addition to Asian salads, offering a refreshing contrast to rich or spicy dishes.

Bamboo Shoots

Bamboo shoots are edible young shoots of bamboo plants, packed with fiber, copper, and vitamins B6 and E. They may help lower cholesterol, support gut health, and aid in weight loss. However, bamboo shoots contain trace amounts of cyanide and goitrogens, which are minimized through proper cooking.

Fish/Oyster Sauce

Fish sauce is a liquid condiment made from fish — usually anchovies — that have been coated in salt and fermented for up to two years. It is used as a staple seasoning in East and Southeast Asian cuisine (Myanmar, Cambodia, Laos, Philippines, Thailand, and Vietnam). Fish sauce has been embraced globally by chefs due to its ability to add a savory umami flavor to dishes.

Oyster sauce is a reduction of the water used to poach shucked oysters. It is an oyster concentrate. Commercial oyster sauce may contain salt, sugar and soy sauce.

Sambal Olek

Sambal is an Indonesian chili sauce/paste, typically made from a mixture of a variety of chili peppers with secondary ingredients such as shrimp paste, garlic, ginger, shallot, scallion, and lime juice.

Coconut Aminos

Coconut aminos is a general flavor enhancer liquid condiment used for just about any savory dish (steamed vegetables, on a salad, vegetable stir-fry, etc.). Coconut aminos is made from the fermented sap of a coconut palm tree and sea salt. In ketogenic cooking, coconut aminos are used in place of soy sauce in a 1:1 ratio. It's gluten-free and considerably lower in sodium than soy sauce. It does cost significantly more than soy sauce though.

Thai Curry Paste

Thai curry is a dish in Thai cuisine made from curry paste, coconut milk or water, meat, seafood, vegetables, and herbs. Curries in Thailand mainly differ from the curries in India in their use of ingredients such as herbs and aromatic leaves over a mix of spices.

Rice Wine Vinegar

Rice wine vinegar, also known as rice vinegar, is made by fermenting the starches and sugars in rice until they convert into alcohol and then eventually into acetic acid, which is responsible for vinegar’s acidic taste. It is made with white rice, brown rice, or black rice. Rice vinegar is commonly used to add acidity to many Asian dishes, from Chinese stir-fry to Japanese sushi. It’s also used in pickling, and to make light, flavorful salad dressings, vinaigrettes, and dipping sauces, and can serve as part of a marinade. It is a staple condiment in Vietnamese, Korean, Japanese, and Chinese pantries.

Rice Paper

Rice paper is made from rice flour, water, and salt. It is typically steamed or soaked in water before being used to wrap various fillings. One of the primary reasons why many people opt for rice paper is because it is gluten-free, making it suitable for those with gluten intolerances or celiac disease. Rice paper is low in calories, making it a relatively healthy option for wrapping up fresh vegetables and lean proteins. Due to its relatively high carb content, it is advisable to use rice paper sparingly in ketogenic cooking. Rice paper is particularly popular to make spring rolls and summer rolls, and is surely a healthier alternative to traditional wheat-based wraps.

Shirataki Noodles

Shirataki noodles are thin, translucent, gelatinous Japanese noodles made from the konjac yam. They are part of traditional Japanese cuisine, but they are also valuable to people with allergies or intolerances to wheat, gluten or eggs, or, for their low caloric value, to people restricting their energy intake by dieting.

Thai Basil

Thai basil is a type of basil native to Southeast Asia. Its distinctive flavor is anise- and licorice-like and slightly spicy. It is more stable under high or extended cooking temperatures than that of regular sweet basil. Thai basil has small, narrow leaves, purple stems, and pink-purple flowers.

Szechuan Pepper

Szechuan pepper, also known as Sichuan pepper, is a spice commonly used in Sichuan cuisine in China, in Nepal, and in northeast India. Despite its name, Sichuan pepper is not closely related to black pepper or chili peppers. It is made from plants of the genus Zanthoxylum in the family Rutaceae, which includes citrus.

Bean Sprouts

Bean sprouts are the tender, crunchy crisp root that grows out of a bean. they're mostly made out of water, thus low-calorie. They . Bean sprouts are immature seeds that can be eaten raw or cooked. They are nutrient-dense, rich in vitamin C, antioxidants, fiber, and peptides that may support blood pressure, cancer prevention, digestion, eye health, and heart health.

Lemongrass

Lemongrass is a grass-like ingredient with a pungent lemony, herbaceous, and sweetly floral flavor. It is native to the tropical regions of Asia and the Indian subcontinent. It is used in Asian cooking (especially in Southeastern Asia), and found most often in Thai cuisine. Since lemongrass is rather fibrous and can even be woody, it's best when finely minced. Similar to bay leaves, when we use larger pieces, we remove them before serving the dish.

It's relatively easy to grow in a home herb garden and is a nice plant for containers. It is also used as medicine. It can help with anxiety, colds, fever, and more.

Mushrooms in Asian Cuisine

In Asian cooking, mushrooms give extra umami flavors, fragrance and textures to a plethora of dishes. They are savored in stir-fries, sushi, braised delights, deep-fries, soups and more. They are delicious in meat, seafood and veggie dishes. Mushrooms deliver all sorts of health benefits, including the boosting of immunity.

Shiitake mushrooms usually come dried and appear cracked. Deeper fissures and whole mushrooms with larger caps tend to have more flavor so look for those when you’re shopping. They are used in curries, soups, or sautéd along with vegetables!

Wood ear fungus are black, thin, wrinkled mushrooms with a soft and smooth texture. They are a high source of fibre and contain many antioxidants, iron, protein, and vitamins B1 and B2.

Enoki mushrooms are long, skinny, white, and bunched together. They typically have a soft, chewy texture and are a highly versatile ingredient for cooking.

Oyster mushrooms are large, fan-shaped mushrooms with white flesh and a grey, brown exterior. They have a meaty texture when compared to other mushrooms but can also be soft textured. Canned oyster mushrooms are also available.

White button mushrooms are probably what you think of when someone mentions mushrooms, they are stout, round, and white hence the name white button mushroom. Although you can eat them raw, cooking them brings out their full fragrance. Try white button mushrooms sautéed, in salads, or soups!