Don’t make the rice dumplings too heavy during the Dragon Boat Festival! Nutritionists teach you how to make 3 healthy and wholesome multi-grain dumplings + 5 eating tips for delicious and less burdensome

In addition to dragon boat racing, the most appropriate activity during the Dragon Boat Festival is "eating rice dumplings"! However, the Taipei City Government Health Bureau reminds that most commercially available rice dumplings are made with glutinous rice and high-fat pork belly ingredients. Not only are they low in fiber, they also have a calorie content of 500 to 600 calories. For example, a person weighing 50 kilograms would need to walk for 120 minutes (about 30 laps around the playground) to burn off the calories! If you want to make rice dumplings during the Dragon Boat Festival without making them feel heavy, how should you eat them?

Don’t make the rice dumplings too heavy during the Dragon Boat Festival! Nutritionists teach you how to use red quinoa and turmeric in cooking, and how to make 3 healthy grain dumplings

In view of the problem of high calories in commercially available rice dumplings, Chen Yiting, Section Chief of the Food and Drug Administration Division of the Taipei City Government's Health Bureau, specially invited Director Lu Meiling of the Nutrition Department of the Zhongxiao Branch of Taipei Municipal United Hospital and nutritionist Ling Yaorong to develop three types of "healthy and healthy multi-grain rice dumplings" with whole grains such as red quinoa, black rice, coix seed, and brown rice. The calories in each rice dumpling are only half of those in commercially available rice dumplings, about 250 calories, and the calories and walking time required are also halved. Detailed recipes are provided for your reference:

【Healthy and healthy multi-grain rice dumplings】

1. Materials (30 pieces):

1. Materials: 60 pieces of rice dumpling leaves and 2 bundles of rice dumpling strings.

2. Raw materials:

900g long glutinous rice, 150g red quinoa, 300g multi-grain rice, 90g mung bean kernels, 450g tendon meat, 30 shiitake mushrooms, 12g dried shrimps, 30 Sichuan ear mushrooms, 450g small square dried tofu, 1 piece of old ginger, 30g turmeric powder

(III) Seasoning:

1 tsp sesame oil, 1 tsp white pepper, 1 tsp sugar, 1 braising bag, 120 ml soy sauce, 1 tbsp salad oil, 3 tbsp dark sesame oil

2. How to make healthy multi-grain rice dumplings:

1. Pre-treatment of the rice leaves: Boil the rice leaves in hot water for 5-8 minutes, then wash and dry them for later use.

(ii) How to make the filling:

1. Add sesame oil, white pepper, sugar, marinade bag and soy sauce to the shank and marinate until it is well-flavored. Remove the shank and set aside the marinade.

2. Soak Sichuan fungus, dried shiitake mushrooms and dried shrimps in water. Wash and dice the tofu and set aside. Heat dark sesame oil in a pan and sauté ginger until fragrant. Add Sichuan fungus, shiitake mushrooms, dried shrimps and dried tofu, stir-fry then add marinade and simmer over low heat until the sauce is reduced.

3. Wash the mung bean kernels and set aside.

3. Making Zongzi rice:

Five-grain Zongzi

Wash the long glutinous rice and multi-grain rice separately. Soak the multi-grain rice in hot water for about 1 hour and then mix it with the long glutinous rice. Add about 6-7 cups of water and steam until cooked.

Red Quinoa Rice Dumpling

Soak the long glutinous rice for 6 hours, mix it with the cleaned red quinoa, and then add 4-5 cups of water and steam it.

Turmeric Rice Dumpling

Soak the long glutinous rice for 6 hours, add turmeric powder and stir-fry until dry, then add 4-5 cups of water and steam until cooked.

4. Making Zongzi:

Use 2 pieces of zong leaves to wrap the rice and stuffings, wrap it into a zong shape, tie it with cotton rope, and steam it in a steamer for 30 minutes.

3. Nutritional analysis (per capsule):

"Healthy Five-Grain Zongzi" contains 243 calories, 11 grams of protein, 11 grams of fat, 29 grams of carbohydrates, 1 gram of dietary fiber, and 345 milligrams of sodium.

"Red Quinoa Healthy Rice Dumpling" contains 256 calories, 10 grams of protein, 9 grams of fat, 33 grams of carbohydrates, 1.2 grams of dietary fiber, and 341 milligrams of sodium.

"Turmeric Health Zongzi" contains 241 calories, 10 grams of protein, 9 grams of fat, 30 grams of carbohydrates, 0.8 grams of dietary fiber, and 341 milligrams of sodium.

Don’t eat too much rice dumplings during the Dragon Boat Festival! Nutritionists recommend the following 5 healthy principles to help you enjoy delicious food without any burden

In addition to teaching everyone how to DIY "Healthy Grain Zongzi", Director Lu Meiling and Nutritionist Ling Yaorong also provided the healthy "Dragon Boat Festival 5" principle, teaching everyone how to enjoy seasonal delicacies during the Dragon Boat Festival, and eat Zongzi without feeling heavy, reducing the burden on the body.

Principle 1: Increase dietary fiber intake:

It is suggested that in the preparation of rice dumplings, red quinoa, black rice, coix seed, brown rice and other whole grains can be added to replace glutinous rice. They are rich in dietary fiber, phytochemicals and other nutrients. Not only can they improve the problems of glutinous rice being difficult to digest and causing bloating, but they can also help increase the aroma of the rice dumplings.

Principle 2: Less fat and more vegetables:

For fillings, you can choose tenderloin, chicken breast, edamame, black beans, soybeans and soy products such as dried tofu and dried shredded tofu to replace high-fat meat. For example, the meat used in this healthy multi-grain rice dumpling has a relatively low fat content; you can also add vegetables such as black fungus, bamboo shoots, and oyster mushrooms to increase dietary fiber intake.

Principle 3 / Less salt and less dipping sauce:

Most of the rice dumplings sold in the market are prepared in a similar way to fried rice. The glutinous rice is often first stir-fried with soy sauce, MSG, salt and other seasonings, making the taste heavy. If you eat rice dumplings with dipping sauces such as sweet and spicy sauce, tomato sauce, etc., it will increase the burden on your body. It is recommended to consume dipping sauce in moderation and use fresh ingredients as much as possible, such as mushrooms, ginger, onions, and add pepper to the rice dumplings to increase the aroma, so as to achieve the effect of reducing salt and increasing health.

Principle 4: More vegetables, more health:

The main ingredients of zongzi are glutinous rice and meat. When eating delicious zongzi, it is advisable to eat it with seasonal vegetables (1 bowl per meal) and a fist-sized fruit to aid digestion and absorption.

Principle 5／Pair with sugar-free beverages:

In the hot summer, if you want to eat rice dumplings with drinks, it is recommended to choose unsweetened drinks (such as green tea, black tea, scented tea, etc.). Not only can it help to relieve greasiness, but it can also avoid the intake of extra sugar and increase the burden on the body.

【Tips】：

Finally, Chen Yiting, chief of the Food and Drug Administration Division of the Taipei City Government's Department of Health, also reminded that no matter what flavor of rice dumplings one has, one should consume them in moderation and exercise moderately to reduce the extra calories consumed during festive meals. In addition, people should also follow the principle of "eat as much as you want, cook as much as you want" to reduce food waste and lower kitchen waste generation.