5 Tips For Eating Rice Dumplings And Not Eating Heavy During The Dragon Boat Festival Nutritionist Teaches You To Pack 2 Kinds Of Healthy Rice Dumplings Eat Salty Or Sweet With Half The Calories

Eating zongzi is a traditional custom of the Dragon Boat Festival. Most of the zongzi on the market are made of glutinous rice, and use high-fat pork belly or high-sugar ingredients, which are not only low in fiber, but also high in calories. The Taipei City Health Bureau invited nutritionists to develop "colorful" Quinoa and Vegetable Rice Dumplings” and “Binguo Dumplings”, no matter if you eat salty or sweet, each calorie is reduced by half, and the calorie consumption can be less laborious.

Chen Yiting, chief of the Food and Drug Section of the Taipei Municipal Health Bureau, pointed out that a commercially available rice dumpling may be as high as 500 to 600 calories. Taking a person weighing 50 kilograms as an example, he needs to mop the floor at home for 3 hours (about 12 kilometers jogging). Burn calories. However, the "Colorful Quinoa Vegetable Rice Dumplings (260 calories/piece)" and "Binguo Dumplings (46 Kcal/piece)" healthy rice dumplings developed by a nutritionist from the City Union Medical College, the calorie consumption and time required are also halved .

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Chen Yiting also provides "5 Tips for Healthy Dragon Boat Festival", so that people can eat rice dumplings during the Dragon Boat Festival without eating too much, and their health will be less burdened.

Tip 1: One Rice Dumpling a Day

There are many kinds of rice dumplings, and each taste is tempting. A salty rice dumpling has 500 to 600 calories, and a sweet rice dumpling has about 130 to 150 calories. The calories of "Cai Quinoa Vegetable Rice Dumpling" and "Binguo Dumpling" are only half of those sold in the market, but it is still recommended to take one serving a day. For the limit, the appropriate amount replaces part of the staple food.

Tip 2: Replace the filling with less oily stuffing

"Colorful Quinoa Vegetable Dumpling" uses high-fiber tri-colored quinoa instead of glutinous rice, and the filling is low-fat chicken, edamame, king oyster mushroom or lotus seed and its products to replace high-fat fatty meat, salted egg yolkThe rice dumplings also increase dietary fiber intake.

Tip 3: Reduce sodium and sugar to eat the original flavor

When making salty zongzi, it is advisable to use the aroma of ingredients and spices, such as mushrooms, ginger, and pepper to add flavor to the zongzi, reduce the amount of seasonings used, and avoid excessive sodium intake; "Mix the fruit juice with water, and shape it with cold sky powder. You can taste the sweetness of natural fruits and vegetables without sticking to sugar when eating.

Tip 4: Don’t forget to serve with vegetables and fruits

Generally, the zongzi has too little fiber, and it takes a long time to digest the glutinous rice. Paired with a plate of seasonal vegetables, sweet rice dumplings replace the contents with an appropriate amount of fruit, providing dietary fiber that is more conducive to digestion.

Tip 5: Choose rice dumplings wisely Nutrition labels, choose rice dumplings with fewer additives, lower calories or smaller size.

Chen Yiting reminded that after eating zongzi, remember to get up and move. Exercise can consume excess calories, and can also help gastrointestinal motility, which helps digestion and is not prone to flatulence.

【Colorful Quinoa Vegetable Dumpling】Material (10 pieces):

20 zong leaves and 1 bundle of zong rope.

340g long glutinous rice, 60g tricolor quinoa, 80g king oyster mushroom head, 150g edamame, 10 dried shiitake mushrooms, 30 lotus seedsgrams, 10 chestnuts, 80 grams of peanuts, a little ginger, 1 tablespoon of sesame oil.

1 tsp sesame oil, 0.5 tsp white pepper, 0.5 tsp granulated sugar, 1 marinade bag, 80 ml soy sauce, some water.

Practice:

After washing, soak the zong leaves in water for several hours, then boil in boiling water for 3 minutes, pick up, wash and wipe clean, cut off the stalks and set aside.

1. Wash the chestnuts, soak them in water, add the peanuts to the marinade and steam until cooked, pick up and drain, and keep the marinade for sauteing.

2. Dried shiitake mushrooms and lotus seeds are soaked in water for later use. Cut the head of king oyster mushroom into small pieces.

3. Saute the old ginger in sesame oil, add the soaked shiitake mushrooms and king oyster mushroom heads, stir fry, then add some marinade, and simmer on low heat until the juice is reduced.

Soak long glutinous rice for 5 hours, mix well with washed quinoa, edamame, and marinade.

Wrap 2 pieces of zong leaves into zong rice and fillings, wrap it into a zong shape, tie it with zong rope, and steam it in a steamer for 30 minutes to make quinoa vegetable zong.

【Binguo Dumpling】

Heat-resistant biscuit bag (or dumpling mold), long tail clip.

10g Hantian powder or agar powder (the amount is adjusted according to different brands), 100% pineapple juice diluted with water to 600ml, pineapple 150g, red dragon fruit 15g0g (juice and fruit can be changed as you like).

Method:

1. Cut pineapple and dragon fruit into small pieces and put them in a heat-resistant biscuit bag (or model).

2. After the diluted pineapple juice is heated, add Hantian powder or agar powder and stir until dissolved. After a little cooling, pour it into the bag.

3. The mouth of the bag and the bottom seal are in a cross direction, and the mouth of the bag is clamped with a long tail clip to shape it into a dumpling shape.

4. Put it in the refrigerator for 20 minutes to set, that is, the fruit dumplings.

◎Image source/Taipei City Health Bureau‧Dazhi Image/Shutterstock

◎Source/Taipei Health Bureau