Calories of 1 mooncake = 1 portion of pork ribs bento Homemade high-fiber and low-calorie sweet potato mooncake

Lose your appetite as soon as you see mooncakes? According to a survey conducted by 1111 Job Bank, traditional Chinese mooncakes are high in calories, which makes them daunting for modern people who focus on health and figure, and they have become the Mid-Autumn Festival gift box that office workers least want to receive. However, if you replace this box of traditional mooncakes with homemade sweet potato health mooncakes, that’s a different story. Not only are the calories reduced to 1/5, but they can also take into account intestinal and eye health. In addition, they are made with full of love, which makes them even more cherished!

Traditional mooncakes are so fat! Calories of 1 mooncake = 1 pork ribs bento

Traditional mooncakes are high in calories, with a single piece containing 700 to 800 calories. Eating one is equivalent to eating a whole pork rib bento, but the sense of fullness is low, and you always have to eat other foods to feel full. Therefore, in the past, many people who ate a lot of mooncakes during the Mid-Autumn Festival holiday found that their waistlines became thicker, their weight increased, and their faces became "mooncake faces", and they regretted it.

Sweet potatoes are very nutritious! Protects the digestive tract and eyes

Change your taste, eat mooncakes happily during the Mid-Autumn Festival without worrying about getting fat! Huang Shuyi, a nutritionist at the Cancer Care Foundation, recommends that people use sweet potatoes, which are naturally sweet, rich in fiber and large in size, to greatly reduce the use of refined sugar when baking. They can also use a small oven at home to bake small, golden sweet potato mooncakes. Each mooncake has only 140 calories, which is only 1/5 of the calories of traditional mooncakes. There is no need to worry about consuming chemical additives such as preservatives and coloring agents, and it can also avoid adding burden to the body.

Nutritionist Huang Shuyi said that sweet potatoes are abundant in autumn and winter. Like the flour, red bean paste and white bean paste used in traditional mooncakes, sweet potatoes are also starches, but they have more dietary fiber, which can promote intestinal peristalsis and reduce constipation. They are very good "non-refined" foods.

In addition, sweet potatoes are rich in nutrients such as carotenoids, B vitamins, potassium, etc. Among them, carotenoids will be converted into vitamin A in the human body, which has the effect of protecting the eyes; the mucus protein in sweet potatoes can maintain the elasticity of blood vessel walls and protect the respiratory and digestive tracts.

Is eating sweet potatoes raw good for health? May cause indigestion

Eating sweet potatoes can be good for your health, but nutritionist Huang Shuyi also reminds you that raw sweet potatoes contain digestive enzyme inhibitors, and eating them raw can easily cause problems such as indigestion, hiccups, and bloating. The best way is to steam them so that the digestive enzyme inhibitors are decomposed and destroyed by high temperatures (above 100°C) so that symptoms of gastrointestinal discomfort will not occur.

【Sweet potato mooncake】

• Ingredients: 300 grams of sweet potato, 20 to 30 grams of sugar (depending on the sweetness of the sweet potato), 30 grams of unsalted butter (vegetarians can use vegetable oil instead).

• practice︰

  1. Wash the sweet potato with skin, cut into small pieces, and steam in an electric cooker.

  2. Simmer for 15 minutes after the rice cooker pops up. Open the lid, take out the mixture and mash it into a paste. Add sugar and butter while it’s still hot and mix well.

  3. Put the sweet potato puree into a wok and fry slowly over low heat until it is slightly dry and clumping.

  4. Brush a little vegetable oil on the mooncake mold, take a 65g ball of sweet potato puree, roll it into a ball, put it into the mold, press out the mooncake, and place it on the baking tray.

  5. Put it in the oven and bake at 160 degrees for 20 to 30 minutes until it is set. Take it out and move it to a wire rack to cool before eating.

• Note: In step 4, you can also use whole wheat dumpling wrappers, wrap the sweet potato filling, and shape it into the shape of an egg yolk pastry. Apply a little egg yolk liquid on the outside, sprinkle with black sesame seeds, and then bake in the oven.

• Nutritional analysis: Each small sweet potato mooncake contains about 140 calories, 19 grams of carbohydrates, 2 grams of protein, and 6 grams of fat.

【Health Tips】:

Although a sweet potato mooncake weighing about 65 grams has only 140 calories and is not high in calories, it is still not advisable to consume excessively. It is better for normal people to enjoy one a day. People with high blood sugar levels should pay attention to controlling their total daily calorie intake and have the concept of food portion replacement. If you eat one extra sweet potato mooncake at one meal, you should halve the amount for the next meal. (Reference: A bowl of white rice contains about 280 calories).