A Healthy Twist on Beloved Lunar New Year Dishes

Chinese New Year, also known as the Lunar New Year or Spring Festival, is an important festival celebrated by families in many countries such as China, Japan, Philippines, Pakistan, Bangladesh Vietnam, Korea, Malaysia, and Singapore to name a few. For more than 3,000 years, this two-week celebration remains a cherished tradition, bringing families together to honor their heritage and welcome the new year.

Lunar New Year does not fall on a fixed date; it changes every year according to the movements of the moon. This year Wednesday, Jan. 29, marks the beginning of the lunar calendar, a time for renewal, family reunions and paying homage to ancestors. The celebration lasts for 15 days, beginning with the new moon and culminating with the first full moon of the year.

As a dietitian, I understand the deep connection between food, culture, and health — especially during Lunar New Year. While these beloved dishes are rich in tradition and flavor, they can often be indulgent. My goal is to help you reimagine these recipes to balance cultural authenticity with nutritious choices, so you can celebrate fully while nourishing your body and well-being.

What Dishes Are Typically Prepared for Lunar New Year?

There are many dishes that carry rich symbolism signifying either wealth, prosperity, longevity or abundance. Some of these dishes include:

• Spring rolls (chun juan), which symbolize wealth and prosperity, are traditionally deep-fried. Instead, try baking or air-frying them for a crispy texture with less oil. You can also fill them with lean protein like chicken or shrimp and plenty of colorful vegetables for added nutrients.
• Noodle dishes, which represent longevity, can be made lighter by using whole grain or rice noodles with a variety of sautéed vegetables, a lean protein source, and a lighter sauce made from low-sodium soy sauce or tamari, garlic, and a splash of citrus.
• Sweet rice balls (tangyuan), enjoyed for their symbolism of family togetherness, are often served in sugary syrup. You can make a healthier version by reducing the sugar in the syrup or serving them with a warm ginger-infused broth for a naturally sweet and soothing alternative.
• Korean rice cake soup (tteokguk), symbolizing longevity and fresh beginnings, can be made healthier by using low-sodium broth, lean proteins like chicken or tofu, and adding nutrient-rich vegetables such as spinach or mushrooms. Reduce rice cake portions to balance carbs and boost fiber with more veggies. These tweaks keep the dish flavorful, meaningful, and nourishing.

By making small, mindful changes like these, you can preserve the essence of Lunar New Year traditions while prioritizing your health. This year, celebrate with both flavor and wellness in mind — honoring the past while setting a nourishing foundation for the year ahead.

Here are some healthy recipes you can make with your family for Lunar New Year.

Low Carb Longevity Stir Fry Noodles

Prep time: 20 mins
Cook time: 15 mins
Total: 35 mins
Servings: 2 servings

Ingredients

• ½ lb of boneless skinless chicken breast (cut into thin slices)
• 1 tbsp of low sodium soy sauce
• ¼ tsp of garlic powder
• ¼ tsp of black pepper 
• 2 tbsp of canola or vegetable oil
• 2 cloves of garlic (minced)
• 2 tsp of minced fresh ginger
• 4 cups of mixed vegetables of your choice (Chinese broccoli, carrots, cabbage, mushrooms, or bell peppers)
• 1 lb of Konjac/Shirataki noodles (follow packaging label to cook)
• 3 tbsp of oyster sauce
• 2 scallions (sliced 2 inches long)

Directions

1. Place the chicken in a bowl with soy sauce, garlic powder, and black pepper. Let sit while prepping the remaining ingredients.
2. In a large skillet over medium-high heat, heat 1 tablespoon of oil. Once the oil is hot, add the chicken. Cook until golden and fully cooked through, about 3-4 minutes. Remove chicken to a plate. 
3. In the same skillet, add 1 tablespoon of oil. Add garlic and ginger and stir until it becomes frequent without letting it get too brown, about 30 seconds. 
4. Add the vegetables and cook until they brown but are still crispy, about 3-4 minutes. 
5. Add noodles and 3 tablespoons of oyster sauce and cook for another 30 seconds. 
6. Return chicken to the skillet. 
7. Add in green onions and turn off heat. 

Golden Prosperity Egg Rolls

Prep time: 25 mins
Cook time: 10 mins
Total: 35 mins
Servings: 3 servings

Ingredients

• 1 teaspoon canola oil or olive oil
• 5 ounces ground pork
• 2 teaspoons finely chopped garlic
• 3 cups finely sliced green cabbage (about 6 oz.)
• ¼ cup chopped scallions
• 1 tablespoon lime juice
• 1 teaspoon reduced-sodium soy sauce
• 6 egg roll wrappers
• 1 large egg, well beaten
• Cooking spray

Directions

1. Heat oil in a medium skillet over medium-high heat. Add pork and garlic; cook until well browned, about three minutes, stirring occasionally. Add cabbage and scallions; cook, stirring occasionally, until the cabbage is starting to wilt, about three minutes. Stir in lime juice and soy sauce. Remove from heat.
2. Lay out three egg roll wrappers with one point away from you: brush one side completely with egg. Place 3-4 tablespoons of the filling in the center of each wrapper. Roll the point closest to you over the filling; then bring the side points into the middle. Continue rolling away from you to form a tight seal around the filling. Repeat the process with the remaining wraps and filling.
3. Place the egg rolls in the basket of an air fryer and coat with cooking spray. Cook at 390°F until golden brown, about ten minutes, turning halfway through.

Harmony Harvest Eggplant Stir-Fry

Prep time: 7 mins
Cook time: 8 mins
Total: 15 mins
Servings: 6 servings

Ingredients

• 4 Japanese eggplants (about 1 ½ pounds)
• 5 tablespoons canola oil or peanut oil, divided
• 2 tablespoons hoisin sauce
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon plum sauce
• 2 jalapeño peppers, cut into thin rings
• 1 small yellow onion, sliced into ¼ -inch wedges
• 2 teaspoons minced garlic
• 1 teaspoon minced fresh ginger
• 1 cup packed fresh basil leaves

Directions

1. Cut eggplants into quarters lengthwise, then into 2-inch pieces. Heat 2 tablespoons oil in a large cast-iron skillet over high heat. Add half of the eggplant and cook, stirring occasionally, until tender and browned in parts, four to five minutes. Transfer to a large bowl. Repeat with 2 tablespoons oil and the remaining eggplant. Cover the eggplant to keep warm and set aside.
2. Meanwhile, whisk hoisin, soy sauce and plum sauce in a small bowl. Set aside.
3. Heat the remaining 1 tablespoon oil in the skillet over high heat. Add jalapeños and onion; cook, stirring often, until slightly softened, four to five minutes. Add garlic and ginger; cook, stirring often, until softened and fragrant, 30 seconds to one minute. Add the onion mixture and basil to the eggplant and stir in the sauce. Serve immediately.

Tips for a Healthier Lunar New Year Celebration

Enhancing the nutritional value of traditional meals can make your celebrations both satisfying and health conscious. Here are some tips to elevate your Lunar New Year feasts.

• Balance Your Plate: Incorporate plenty of colorful vegetables into your meals to add essential nutrients, fiber, and vibrant flavors. For example, pair rich dishes like spring rolls or dumplings with stir-fried or steamed greens such as bok choy, spinach, or broccoli. This not only creates a well-rounded meal but also helps you feel fuller with fewer calories.
• Practice Portion Control: With an abundance of delicious dishes and treats, it’s easy to overindulge. Try serving smaller portions of each dish so you can enjoy a variety of flavors without overeating. Use a smaller plate or bowl as a visual guide and savor each bite slowly. Mindful eating allows you to fully appreciate the food while managing your energy intake.
• Stay active: Lunar New Year festivities often involve dancing, walking, and family gatherings—great opportunities to stay active. To stay on your feet, join in cultural activities like the Dragon or Lion Dance or organize a family walk after meals. This movement not only helps balance energy intake and output but also adds joy to the celebration.
• Hydrate: With so many dishes and sweet treats available, it’s easy to overlook hydration. Make it a point to drink plenty of water throughout the day, especially between meals. Swap sugary drinks for sparkling water with a slice of citrus fruit to stay refreshed while keeping calorie intake in check. Proper hydration will also help you feel more energized.
• Cook with Family: Inviting family members to help prepare healthier versions of traditional dishes is a great way to bond while making better food choices. Try steaming dumplings instead of frying them or use lean proteins and plenty of vegetables in noodle and rice dishes. This not only teaches younger generations about cooking and nutrition but also reinforces the importance of health while honoring cultural traditions.

Keeping the Tradition While Embracing Health

Celebrating the Lunar New Year with these healthier versions of beloved Lunar New Year dishes allows us to honor cultural traditions while also caring for our well-being. At MemorialCare Medical Group, we understand the importance of persevering cultural practices while promoting a balanced lifestyle. 

Our diverse team of registered dieticians understands that cultural food is deeply connected to culture, food, and identity. Many of our dietitians share similar cultural backgrounds with the patients they care for, giving them unique insights into traditional cuisines. Whether helping you modify recipes or advising patients on portion control, our dieticians offer personalized plans tailored to each individual’s needs and goals, helping you savor the flavors you love while staying on track with your health. 

As the new year bursts into vibrant sea of gold and red, families around the world – especially in East and Southeast Asia – come together to honor centuries-old traditions. Lunar New Year is a time for renewal, unity, and paying homage to ancestors, and beyond the lion dances, red lanterns and fireworks lies a rich tradition of culinary dishes steeped in symbolism, passed down from generation to generation. 

Food is a universal love language, and Lunar New Year is a time to connect, reflect and share joy over meals steeped in history and symbolism. This Lunar New Year, enjoy the best of both worlds – cherished flowers and enhanced wellness. 

For tips on nutritional wellness or how to reimagine your favorite traditional dishes, contact your MemorialCare provider for a referral in seeing a dietitian.