Matcha glutinous rice balls 94 crazy! Low-calorie "bursting" matcha sesame glutinous rice balls are so awesome!

Matcha lovers, look here! There has been a matcha craze recently, and many people went to the mall to buy matcha dumplings, only to find that they were out of stock. Even the matcha drinks in the hand-shaken beverage shops were in short supply. Some netizens couldn't buy them, so they made their own matcha dumplings. However, one is curious about how to pay attention to calories and nutrition when eating glutinous rice balls so that they do not become a heavy burden on the body. Nutritionists remind us that while enjoying the "bursting" taste of matcha glutinous rice balls, we should avoid side effects such as sudden increase in body fat and increased cholesterol.

The winter solstice is approaching. What flavor of glutinous rice balls do you want to eat this year? Common glutinous rice balls flavors include sesame, peanut, fresh meat, etc., which are all very popular. In recent years, the flavors have been constantly updated, creating a green whirlwind. "Matcha" combines the wonderful taste of sweetness and bitterness, which makes everyone fascinated by it. Glutinous rice balls have also caught up with the matcha trend, and matcha lovers can't wait to try it.

Beware of matcha glutinous rice balls that may burst and hide a sweet trap

Nutritionist Yang Sihan said that matcha has different methods of killing and grinding, and retains more nutrients than green tea. Matcha is rich in nutrients such as catechins, tea polyphenols, amino acids, caffeine, vitamins A, C, E, B1, B2, K, flavonoids, minerals (potassium, magnesium, calcium, iron, selenium, zinc, etc.) and dietary fiber. It has a unique sweet and bitter taste, and is often added with sugar and spices to make various desserts.

It is worth noting that adding oil to matcha can produce a "bursting" taste. While enjoying the pouring matcha filling, it actually carries the risk of high oil and high sugar. You must master the following tips to avoid explosive gain of body fat and even increased cholesterol.

1. Pay attention to food labels: Glutinous rice balls are high in oil and sugar. You need to pay attention to the "calories", "fat" and "sugar content". Five matcha glutinous rice balls exceed the calories of a bowl of rice. The fat is mainly saturated. When choosing other meals, you need to avoid consuming too much red meat, baked snacks and other foods high in saturated fat, and be careful not to add too much sugar to the glutinous rice ball soup base.

2. Control the portion: What should you do if you accidentally eat too many glutinous rice balls? You can reduce the amount of rice and noodles in your main meals and eat more boiled vegetables, lean meat, seafood and eggs to avoid accumulating too much starch and fat. Or you can move more to metabolize excess calories. For a 60 kg person, for example, it takes about 20 minutes of walking to burn off the calories of one matcha rice dumpling.

3. Balanced combination: When choosing soup base, you can minimize refined sugar and increase fiber intake. For example, white fungus, longan, red dates, black fungus juice, etc., contain insoluble fiber, which can increase satiety. Alternatively, you can use the natural flavor of ingredients, such as ginger juice, soy milk, fruit soup base, etc. to reduce the amount of sugar. If diabetics are worried about high blood sugar, they can also use sugar substitutes.

Nutritionist Yang Sihan specially demonstrated the following two low-calorie dumplings, one of which is "Matcha Sesame Dumplings", which is paired with tofu pudding and soy milk, which are excellent sources of protein. The other one is the "Rainbow Tofu Glutinous Rice Balls", which uses five colors of vegetables and fruits, making it easy to eat!

【Matcha sesame glutinous rice balls】

The filling of the glutinous rice balls uses the unsaturated fatty acids in sesame to create a bursting effect. No extra butter or sugar is added to reduce calories and saturated fatty acids. The skin and soup exude bursts of matcha aroma, and are paired with tofu pudding and soy milk, which are excellent sources of protein. It is low in calories and healthy.

Ingredients:

<Glutinous Rice Balls>: 1 teaspoon of matcha powder, 1 teaspoon of sesame paste, 20 grams of glutinous rice flour.

<Tofu pudding>: 1 liter of unsweetened soy milk, 6 ml of liquid brine.

<Matcha Soy Milk Soup Base>: 1 teaspoon of matcha powder, 50 ml of unsweetened soy milk.

Calories: 195 kcal.

practice:

1. Mix glutinous rice flour and matcha powder evenly, add 20 ml of cold boiled water, knead into a ball and divide into 2 balls.

2. Flatten the glutinous rice dough, add sesame paste, and wrap it into a ball.

3. Add liquid brine to unsweetened soy milk and mix well. Steam in an electric rice cooker for 15-20 minutes and cool to make tofu pudding.

4. Dissolve the matcha powder in hot water, add unsweetened soy milk and the rice dumplings and tofu pudding from steps 2 and 3.

【Rainbow Tofu Glutinous Rice Balls】

Rainbow glutinous rice balls use natural fruits and vegetables instead of ordinary pigments. They use five colors of vegetables and fruits, including: purple cabbage is rich in anthocyanins, spinach is high in lutein and zeaxanthin, white radish contains indole which can fight cancer, pumpkin has β-carotene with antioxidant effect, and dragon fruit is rich in iron, which enhances the nutritional value and increases phytochemicals and fiber.

Ingredients:

<Glutinous Rice Balls>: 5 grams of purple cabbage, 5 grams of spinach, 5 grams of white radish, 5 grams of pumpkin, 5 grams of dragon fruit, 10 grams of tofu, and 25 grams of glutinous rice flour.

<Matcha Tofu Pudding>: 1 liter of unsweetened soy milk, 2 tablespoons of matcha powder, 6 ml of liquid brine.

<Ginger Soup Base>: 3 slices of old ginger, 5 grams of brown sugar.

Calories: 159 kcal.

practice:

1. Peel the purple cabbage, spinach, white radish, pumpkin and dragon fruit, blend them into juice, add glutinous rice flour and tofu respectively, and knead into a ball.

2. Add liquid brine to sugar-free soy milk and matcha powder, mix well, steam in an electric rice cooker for 15-20 minutes, and cool to make matcha tofu pudding.

1. Add brown sugar and ginger to hot water and bring to a boil. Add the rice dumplings and matcha tofu pudding from steps 1 and 2 and serve.