Still queuing up to buy mooncakes? Homemade high-fiber, low-oil sweet potato and taro snow skin mooncakes, healthy and worry-free

Are you still queuing up to buy mooncakes? The mooncakes eaten during the Mid-Autumn Festival contain hidden dangers of high oil and high sugar content, and eating too much may cause health problems. Nutritionists have specially provided a recipe for homemade "low-oil snow skin mooncakes" with high-fiber whole grain root vegetables as fillings, such as sweet potato, taro, yam, etc. Not only are they low in calories, oil, and sugar, they can also increase the chance of absorbing dietary fiber and plant polyphenols, which can be said to kill two birds with one stone!

In order to allow the public to eat healthily and safely, Linkou Chang Gung Memorial Hospital nutritionist Chen Ziyin combines the three elements of "fun", "convenience" and "healthiness" to provide a recipe for homemade "low-oil snow skin mooncakes". The calorie content of a single mooncake is only equivalent to about 1/3 bowl of rice (94 calories), and because it is refrigerated to form an icy and chewy texture, it does not require a heating process, so there is no concern about the production of carcinogens.

Mid-Autumn Festival mooncakes are high in oil and sugar, eating too much may cause health problems

There are many kinds of mooncakes on the market, including the soft and smooth Cantonese mooncakes, the multi-layered crispy Suzhou mooncakes, Taiwanese mung bean cakes, taro cakes, egg yolk cakes, as well as the sweet and soft pineapple cakes and pineapple yolk cakes. In addition, with the diverse fillings, the mooncakes have different looks and new flavors, such as bursting fillings and lava fillings. Nutritionist Chen Ziyin said that delicious food depends on the food processing characteristics of fat and sugar. Therefore, for many patients with chronic diseases such as cardiovascular disease or diabetes, they must know when to eat and not overeat.

Nutritionist Chen Ziyi said that the main sources of calories in mooncakes are sugar and fat. According to data from the National Health Administration, a pineapple cake has about 220 calories, an egg yolk cake is equivalent to 280 calories in a bowl of rice, and braised pork and green bean cake has a whopping 420 calories. A commercially available Cantonese-style double yolk mooncake weighs about 185 grams and has over 800 calories, including more than twice the recommended amount of fat per meal and 90 grams of sugar, which is 2.1 times the upper limit of my country's daily dietary guidelines (draft) that "added sugar intake should not exceed 10% of total calories."

Nutritionists recommend "low-fat snowy mooncakes" which contain more dietary fiber and plant polyphenols

The "Low-Oil Snow Skin Mooncake" designed by the nutritionist of Linkou Chang Gung Memorial Hospital uses commercially available snow skin moon powder mixed with natural vegetable and fruit pigments as the outer skin, such as red dragon fruit, red yeast rice, sweet potato leaves, matcha powder, butterfly pea flowers, purple cabbage, etc., and uses high-fiber whole grain root vegetables with less water as the filling, such as sweet potato, taro, yam, etc., and is seasoned with existing personalized special nutritional supplements, such as milk powder, diabetic formula, and protein adjusted formula. It is nutritionally balanced and contains more dietary fiber and plant polyphenols.

Generally, mooncakes must be baked at a high temperature of over 120°C during the production process, and we cannot rule out the possibility that natural ingredients will produce acrylamide, a harmful ingredient, through a carbonization reaction. Snow skin mooncakes are refrigerated to achieve an icy and chewy texture and do not require heating, so there is no concern about the production of carcinogens.

【Low-oil snowy mooncake】

Material:

① 19 grams of Bingxin mochi powder, ② 7.5 grams of boiling water (ps. natural pigments can be used instead of boiling water), ③ 7.5 grams of fillings (ps. sweet potatoes, taro, yam, red beans, mung beans, lotus seeds, etc. can be used), ④ 2.5 grams of seasoning (ps. milk powder, various commercially available nutritional supplements, etc. can be used), appropriate amount of cooked cornstarch.

Blue crust: butterfly pea flower, purple cabbage, etc.

Pink crust: dragon fruit peel, red dragon fruit pulp, cherry, red yeast rice, etc.

Green crust: sweet potato leaves, spinach, matcha powder, etc.

practice:

1.Mix Bingxin mochi powder① with boiling water or natural color②, and then flatten it into a pancake skin.

2. Steam or boil the filling ③, mix with seasoning ④ and knead into a dough to make the filling.

Compression molding:

1.Wrap the filling ⑥ with the pastry skin ⑤ and put it into the mold to form.

2. If the finished product is too sticky, add some cornstarch.

3. It has a soft and tender texture when not refrigerated, and a chewy texture when refrigerated.

[Nutritionist's Tips]:

The carbohydrates contained in each snow skin mooncake are approximately equivalent to 1/3 bowl of white rice. Friends who need to pay attention to their blood sugar should be careful not to overdose. Moreover, the calories in each snow skin mooncake are equivalent to about 1/3 of a bowl of rice. People who are trying to lose weight should also be careful not to consume too much. In addition, the mochi skin is quite sticky, so although it has a nice texture, you still need to chew it carefully in small bites to avoid choking.