Eat glutinous rice balls during the Lantern Festival. The calories in 4 glutinous rice balls equal 1 bowl of rice! Nutritionist recommends "Colorful Bean Rice Balls", which have 40% fewer calories

The Lantern Festival is approaching, and various kinds of glutinous rice balls or Yuanxiao foods are being launched in the market. However, most of the glutinous rice balls and Yuanxiao on the market are high in calories, sugar and fat. For example, the calories of 4 glutinous rice balls are equivalent to that of 1 bowl of rice. Taking an adult weighing 60 kg as an example, it takes 1 hour of cycling (10 km/h) to burn off all the calories. Be careful not to become round after the New Year reunion. The Taipei City Government's Health Bureau invited a nutritionist from the Taipei City United Hospital Ren'ai Branch to design "Colorful Bean Glutinous Rice Balls" so that everyone can eat glutinous rice balls and lose weight without any burden!

"Seven-Colored Bean Glutinous Rice Balls" use a variety of natural ingredients such as whole grains, vegetables and fruits, and use tofu to replace part of the glutinous rice. Compared with traditional glutinous rice balls, it has lower calories and increased protein intake. It is nutritious and easier to digest. Everyone can make it together and enjoy a slim and healthy Lantern Festival.

Colorful bean dumplings (Photo courtesy of Taipei City Health Bureau)

【Colorful bean dumplings】

Ingredients (10 servings):

30 grams of pumpkin, 30 grams of purple yam, 30 grams of black fungus, 30 grams of dragon fruit, 30 grams of carrot, 30 grams of green vegetables, 200 grams of tofu (can be replaced with 200 grams of soft tofu), 200 grams of glutinous rice flour (300 grams if using soft tofu).

*Note: Please adjust the portion size according to the actual number of diners.

practice:

1. Steam the pumpkin, purple yam, black fungus, dragon fruit, carrot and green vegetables, add appropriate amount of water and blend them into juice for later use.

2. Mix the tofu and glutinous rice flour evenly according to the proportion, add fresh vegetable and fruit juices of different colors to adjust the color, knead into long strips, divide into small pieces and roll into balls.

3. Boil a pot of water. When the water boils, put the glutinous rice balls into the pot and blanch them until they are cooked (floating on the water). Then take them out and add salty or sweet soup base according to personal taste.

Nutritional analysis: (1 serving, 7 small dumplings)

Nutritional analysis of colorful bean dumplings

Enjoy slimness and health during Lantern Festival

1. Do it yourself: reduce calories and reduce burden

There are many flavors of glutinous rice dumplings or Yuanxiao on the market. Whether it is pure glutinous rice dumplings or stuffed dumplings, although they are delicious, most of them are high-calorie foods, and often use sugar water as the soup base. Be careful not to consume too many calories and refined sugars. Therefore, this time the nutritionist designed the "Seven-Colored Bean Dumplings", using pumpkin, purple yam, black fungus, carrot, dragon fruit and green vegetables, and using tofu to replace part of the glutinous rice. The calories are reduced by 30~40% compared to traditional dumplings. The soup base is paired with the "Sweet Dumplings with Longans and Red Dates" demonstrated this time. The sweetness of red dates and longans is used to cook instead of refined sugar, or you can choose sugar-free soy milk and sugar-free tea, which is nutritious, healthy and less burdensome.

2. Healthy combination: ingredients containing fiber-enhancing protein

According to the 2017-2020 Chinese Dietary Nutrition Status Survey, the average daily fiber intake of Chinese people is insufficient. When making glutinous rice balls, you can choose whole grains and vegetables, and add them to glutinous rice flour by beating without filtering; or salty glutinous rice balls can be eaten with vegetables such as shiitake mushrooms, chrysanthemum, carrots, black fungus, etc. to increase dietary fiber intake. In addition, as fitness has become popular in recent years, nutritionists have designed the "Colorful Bean Glutinous Rice Balls" to use tofu to replace part of the glutinous rice. The protein content of each serving is equivalent to half an egg, which is suitable for people who want to increase their protein intake.

3. Choose wisely: Read the label to ensure hygiene

The amount of fat and sugar added to commercially available glutinous rice balls varies, and the calories are also different. It is recommended that people check the nutrition information on the food packaging when purchasing, try to compare and choose glutinous rice balls with low calorie, sugar and fat content. At the same time, pay attention to the expiration date and storage method on the outer packaging, and consume them within the expiration date. If you buy handmade dumplings, please pay more attention to the staff's hand hygiene, the manufacturing environment and the hygiene of the containers to avoid buying unhygienic food and ensure the hygiene and safety of your meal.

The Taipei City Government Health Bureau reminds people that in addition to eating glutinous rice dumplings at home during the Lantern Festival, they should also exercise moderately after the meal. This can not only burn excess calories, but also help gastrointestinal motility, aid digestion and prevent bloating.

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