During my recent visit to Hangzhou and Shanghai, I discovered that finding kale and chickpeas in local supermarkets and lively food stalls was quite a challenge. Instead, my culinary journey led me to discover the Jiangnan Diet, which is similar to the Mediterranean diet but focuses on locally sourced ingredients that thrive in the region, including Hong Kong. I began to wonder: why depend on imported produce when local ingredients provide better freshness, nutrition, and value?

What Is Jiangnan Diet?

The Jiangnan Diet is more than just a modern invention. According to Kong Liang, the CrossFit China Country Manager who is originally from Hangzhou, this diet reflects the traditional eating patterns of the Yangtze River Delta region, which encompasses cities like Shanghai, Suzhou, Hangzhou, and Nanjing, with roots dating back to the 1960s. It primarily consists of whole-grain carbohydrates and uses minimal cooking oil, placing a strong emphasis on vegetables and fish, while red meat, eggs, and dairy products are consumed infrequently. Fried foods are also kept to a minimum.

"This diet is deeply rooted in the region's agricultural abundance, often referred to as the "land of fish and rice" (魚米之鄉)," Kong elaborated.

However, dietary patterns in China began to shift in the 1980s. Amidst economic growth, there was a surge in the consumption of refined grains, processed meats, soda, fried foods, and unhealthy fats.

Today, the traditional principles of the Jiangnan Diet are experiencing a powerful resurgence, encouraging many young people to rediscover and reconnect with their rich culinary heritage. "While younger people might incorporate more global foods, the core elements of fresh vegetables, fish, and rice remain prevalent. It's less a conscious 'diet' they practice and more the default way of eating," Kong described.

Savor the Bounty of Local Harvests

The Jiangnan Diet prioritizes seasonal food choices, following the principle of "don't eat it if it's not in season (不時不食)." This is a key aspect of mindful eating in Chinese culture. By focusing on ingredients that are fresh, ripe, and harvested at their peak, this diet not only enhances flavor but also promotes a deeper awareness of the rhythms of nature.

For example, lotus roots are at their peak freshness in October, offering the best texture and flavor; they are crisp, tender, and packed with nutrients. Similarly, winter bamboo shoots are best enjoyed in January. As Hong Kong is relatively close to Jiangnan, seasonal ingredients can be transported easily. You can find both vegetables in any local wet market or supermarket.

The Jiangnan Diet, as described by Kong, primarily relies on rice and yellow millet as staple grain, in contrast to the bread and pasta common in other diets. Jiangnan cuisine commonly consumes more freshwater fish and seafood, whereas Mediterranean areas often focus on saltwater varieties.

Additionally, dairy consumption is traditionally quite low in the Jiangnan diet, unlike the moderate intake of cheese and yogurt found in the west. Tofu, a key protein source, plays a central role in Jiangnan cuisine, reflecting its plant-based and dairy-light tradition. Here's a simple tofu-based dish to replicate the creamy, herby flavor of Boursin Cheese. This recipe is vegan, healthy, budget-friendly, and easy to make.

Steamed and Boiled in Sweet and Sour Flavors

The region's abundant produce, including sugarcane, fruits like plums and peaches, along with vinegar-rich ingredients, naturally lends itself to the sweet and sour flavors typical of Jiangnan cuisine.

When thinking of iconic Jiangnan dishes, Fish in Vinegar Gravy and luscious Red Braised Pork Belly often come to mind. Sugar is used to balance flavors, especially the sharpness of vinegar and the saltiness of soy sauce, while also adding a glossy finish to braised dishes.

"While some famous dishes are noticeably sweet, it doesn't mean the entire diet is high in sugar," Kong explained. "The overall dietary pattern, rich in vegetables and lighter cooking methods, helps mitigate the impact of sugar in specific dishes. It's important to consider the overall picture rather than just focusing on individual sweet dishes."

The Yin-Yang balance in Chinese philosophy highlights the importance of maintaining a harmonious balance among the five essential flavors: sweet, sour, salty, bitter, and umami. Whereas Mediterranean cooking is celebrated for its vibrant and aromatic ingredients, featuring a variety of spices and herbs, complemented by the bright acidity of lemon.

In Hong Kong, the cost of authentic vegetables imported from overseas can be significantly higher than that of locally grown options. By choosing to cook with produce that is sourced from local farms, we not only save money but also enjoy fresher ingredients that are in season. Embracing local agriculture allows us to savor the rich flavors and unique qualities of seasonal harvests, while also supporting our community. Ultimately, this choice promotes sustainability and fosters a deeper connection to the food we consume.