Eat zongzi healthily without gaining weight: 5 principles to wrap zongzi

Eat Zongzi during Dragon Boat Festival and you won’t gain weight! "May 5th, celebrate the Dragon Boat Festival", also known as "Meat Zongzi Festival" in Minnan dialect. It is inevitable to eat a few zongzi to celebrate the occasion. However, traditional zongzi is high in calories. Eating too much may not only cause high cholesterol, but may also cause obesity! This year, you can try DIY making rice dumplings during the Dragon Boat Festival. Here are 5 principles for making rice dumplings to help you take control of your health and weight.

【5 principles for making healthy rice dumplings】:

1. Three lows and one high

Zhou Xiaoyin, a nutritionist at the Tri-Service General Hospital, said that if you plan to make your own rice dumplings, you should follow the dietary principles of "low oil, low salt, low sugar, and high fiber" when choosing fillings. Peanuts are a type of oil and fat, so they should be added in moderation. Replacing egg yolks with chestnuts can reduce cholesterol intake. In addition, increasing the proportion of vegetables and fruits such as mushrooms and bamboo shoots, and using chicken instead of fat can all help keep you away from obesity.

2. Replace part of glutinous rice with whole grains

Choose purple rice to replace part of glutinous rice and reduce the proportion of glutinous rice. In addition to being less likely to cause indigestion, it can also increase the intake of dietary fiber and B vitamins and improve satiety. Purple rice is a low-glycemic index food, which helps diabetic patients control blood sugar. In addition, according to the new version of the national dietary guidelines, 1/3 of the daily staple food should come from whole grains. Adding brown rice, whole wheat, whole buckwheat, or miscellaneous grains to rice dumplings can have a positive effect on your health.

3. Eat seasonal fruits and vegetables

In addition to rice dumplings, eggplant, green beans and gourds are all suitable ingredients for bringing joy during the Dragon Boat Festival. Eggplant symbolizes good health, green beans are a metaphor for longevity, and gourds represent wealth. Follow the principles of "Fruits and Vegetables 579" and a balanced diet. Eat a plate of boiled vegetables or a bowl of vegetable soup after eating rice dumplings, and pair it with fruit after the meal. This will help replenish dietary fiber and balance the intake of fruits and vegetables that are lacking in rice dumplings. Because they are seasonal vegetables, they are more delicious and contain more nutrients, which is good for your health.

4. Use sauces sparingly

Sweet and spicy sauce, soy sauce, etc. that are often eaten with rice dumplings contain sodium, so people with high blood pressure should avoid eating them or dilute them before eating them. In addition, salted dried radish should also be eaten in moderation to avoid adding extra burden to the body.

5. Just taste it

The calorie content of traditional commercially available rice dumplings ranges from approximately 400 to 600 calories, and glutinous rice is not easy to digest. Nutritionists remind that people with gastrointestinal digestion difficulties, patients with three high chronic diseases, and people who need to control their weight should chew slowly and stop after a small taste. At the same time, they should adhere to the principle of three lows and one high so that they can eat happily and without worries.

Tremella and taro rice dumplings (Photo provided by the New Taipei City Government Health Bureau)

1. Tremella and taro rice dumplings

Ingredients: glutinous rice (50g), shallots (10g), diced taro (18g), dried white fungus (2g), diced shiitake mushrooms (1g), dried radish (10g), minced pork (10g), bamboo leaves.

Seasoning: salt, sugar, a little salad oil, five-spice powder, pepper, and soy sauce.

Marinade: water, soy sauce, pepper, five-spice powder, shallots, salt, sugar.

practice:

1. Wash the glutinous rice and soak it for 2 hours. Drain the water and steam the glutinous rice for later use.

2. Remove the heads and tails of shallots and fry until golden brown, then remove and set aside.

3. Wash the dried radish and drain it, wash the white fungus, soak it until soft, remove the stems, chop it and set aside, wash the mushrooms, soak them until soft, remove the stems, cut into cubes, and steam the taro cubes and set aside.

4. Put the minced pork, white fungus and diced mushrooms into a wok and stir-fry until fragrant. Then add the diced taro and season with five-spice powder, pepper powder and salt for seasoning and set aside.

5. After mixing the marinade evenly, add in the steamed glutinous rice and then add an appropriate amount of dried radish.

6. Take a clean bamboo leaf, fold it into a bowl shape, add the mixed glutinous rice, then add the fried white fungus, diced mushrooms, diced taro, and minced pork, then shape it into a rice dumpling shape and steam it in a steamer for about 30 minutes.

Nutrient analysis - 1 serving (150g/1 piece):

Calories: 266 kcal

Protein: 7 g

Fat: 4.2 grams

Carbohydrates: 50 g

[Eating tips]: White fungus and shiitake mushrooms are rich in fiber.

Red rice, longan and lotus seed dumplings (Photo provided by the New Taipei City Government Health Bureau)

2. Red rice, longan and lotus seed dumplings

Ingredients: 105g red and white glutinous rice, 2 large candied red beans, 5g longan meat, 2 candied lotus seeds, and 2 ginkgo nuts.

practice:

Red and white glutinous rice

1. Wash the long glutinous rice and red rice, soak them for about 12 hours, steam them and set aside.

2. Ginkgo - Boil in water for 5 minutes.

3. Longan meat: Boil in water for 1 minute.

4. Wash the lotus seeds and cook them together with cold water. After they are cooked, turn to low heat and cook for about 10 minutes. Add rock sugar until the sweetness you like.

5. Wash the red beans and put them into the pot together with cold water. Cover the pot and simmer over low heat for about 50 minutes. Add fine sugar and cook until the red beans are well-flavored and the soup is slightly dry.

Nutrient analysis - 1 serving (120g/1 capsule):

Calories: 301 kcal

Protein: 7.11 grams

Fat: 0.7 g

Carbohydrates: 66 grams

[Eating tips]: Diabetics should pay attention to their total sugar intake.

Salmon-flavored rice dumplings (Photo provided by the New Taipei City Government Health Bureau)

3. Salmon glutinous rice dumpling

Ingredients: 100g long glutinous rice, 15g pork belly fillet, 20g fried salmon, 1/2 roasted egg yolk, 1 shiitake mushroom.

practice:

Long sticky rice

Wash the long glutinous rice, soak it for about 2-3 hours, steam it and set aside. Add appropriate amount of soy sauce and fried green onions into the steamed rice.

Pork belly fillet

1. Add chopped garlic, shallot and ginger slices into salad oil and sauté until fragrant

2. After sautéing, add soy sauce paste and soy sauce and stir-fry for about 2 minutes until the soy sauce is fragrant.

3. After boiling, add the pork belly and bring to a boil over high heat, then reduce the heat and continue cooking for about 50 minutes.

Small mushroom

Soak mushrooms until soft, wash and squeeze out water.

salmon

1.Thaw the salmon, peel it, cut it into cubes and drain it.

2. Evenly mix the salt into the salmon, heat the pan with salad oil, add the crushed garlic and sauté until fragrant, then add the fish and stir-fry until fragrant and cooked through. Take out the fish and chop it slightly for mixing with the rice dumplings.

Nutrient analysis - 1 serving (180g/1 piece):

Calories: 395 kcal

Protein: 12 g

Fat: 19.7 g

Carbohydrates: 41.3 g

[Eating tips]: Egg yolks are high in cholesterol and should be consumed in moderation.

Purple rice and lotus seed dumplings (Photo provided by the New Taipei City Government Health Bureau)

4. Purple Rice and Snow Lotus Seed Zongzi

Serving Size: 5 pieces.

Ingredients: Brown rice (50g), coix seed 50g, oatmeal 25g, buckwheat 25g, black glutinous rice (100g, round glutinous rice 100g, button mushrooms 5 pieces, lean meat 5 pieces (10g each), preserved radish 30g.

Seasoning: 1 teaspoon soy sauce, salt, five-spice powder, pepper.

practice:

1. Soak the ingredients for 8 hours and wash the rice leaves for later use.

2. Steam the rice in a steamer for 2 hours. After 1 hour, sprinkle in salt water and stir until cooked through.

3. Soak the button mushrooms and preserved radish in water for 5 minutes.

4. Add water, soy sauce, button mushrooms and meat to the pot, simmer over low heat until the juice is dry, then add five-spice powder.

5. Add pepper to the preserved radish.

6. Wrap the rice dumplings and steam them in a steamer for 30 minutes.

Nutrient analysis - 1 serving (150g/1 piece):

Calories: 290 kcal

Protein: 9.8 g

Fat: 3.8 g

Carbohydrates: 54 g

[Eating tips]: Preserved radish also contains sodium, so be careful about the amount you eat.

Healthy purple rice and yam rice dumplings (Photo provided by the New Taipei City Government Health Bureau)

5. Healthy Purple Rice and Yam Zongzi (Sweet)

Serving Size: 16 pieces

Ingredients: 1.5 jin of round glutinous rice, 6 liang of purple rice, 3 liang of red beans, 0.5 jin of yam, 3.5 liang of longan, 48 lotus seeds, and 5.5 liang of brown sugar.

practice:

1. Wash and soak round glutinous rice and purple glutinous rice for 6 hours. Wash and soak red beans and lotus seeds for 12 hours.

2. Steam the round glutinous rice and purple glutinous rice together, add brown sugar and mix well for later use.

3.Cook the red beans and lotus seeds, and steam the diced yam until half cooked and set aside as filling.

4. Soak the longan and set aside as filling.

5. Use steamed rice as the outer skin, add the fillings from steps (2), (3) and (4) as the inner filling, and wrap it with rice dumplings leaves.

Nutrient analysis - 1 serving (150g/1 piece):

Calories: 331 kcal

Protein: 8.2 g

Fat: 1.2 g

Carbohydrates: 72 g

[Eating tips]: Diabetics should pay attention to their total sugar intake.

Chinese toon vegetarian rice dumpling (salty) (Photo/provided by the New Taipei City Government Health Bureau)

6. Chinese toon vegetarian rice dumpling (salty)

Serving Size: 18 pieces.

Ingredients: 1.6 jin of round glutinous rice, 4 tablespoons of Chinese toon sauce, 6 liang of carrots, 11 liang of vegetarian ham, 2.5 liang of mushrooms, 2.5 liang of peanuts, and 14 chestnuts.

Seasoning: 6.5 tablespoons olive oil, 7 tablespoons soy sauce.

practice:

1. Wash and soak glutinous rice for 6 hours. Wash and soak peanuts and chestnuts for 12 hours.

2. Add the remaining marinade from the fried stuffing and steam until done, add Chinese toon sauce (can be purchased at a vegetarian store)

Add to the steamed rice, mix well and set aside.

3 Soak the mushrooms in water for 10 minutes and then dice them. Dice the carrots and vegetarian ham and set aside.

4. After sautéing the diced mushrooms, add carrots and vegetarian ham, stir-fry and set aside.

5. Add water and soy sauce to the oil pan as the marinade. Add the soaked peanuts and chestnuts and marinate for later use.

6 Wrap the fillings from steps (4) and (5) into the rice from step (2) and wrap it with rice dumplings leaves.

Nutrient analysis - 1 serving (150g/1 piece):

Calories: 308 kcal

Protein: 9.1 g

Fat: 12 g

Carbohydrates: 41 g

[Eating tips]: When purchasing vegetarian ham, pay attention to whether there is a qualified product label.

Vegetarian rice dumpling (right) (Photo provided by the New Taipei City Government Health Bureau)

7. Vegetarian Rice Dumpling

Ingredients: 15-20g vegetarian meat, 8g mushrooms, 10g phoenix eye fruit, 60g long glutinous rice, about 6g diced tofu.

Seasoning: water, vegetarian oyster sauce, soy sauce, about 2g salad oil, Ersha, vegetarian chicken powder, white pepper powder, high freshness, and salt.

practice:

1. Wash the glutinous rice, soak it for about 12 hours, steam it and set aside.

2. Peel the phoenix eye fruit, wash and soak the mushrooms until soft, remove the stems, slice and set aside.

3. After frying the mushrooms and diced tofu, remove them from the oil, mix with the seasoning sauce and stew them. Add them to the steamed rice and mix well. Wrap the fillings in the glutinous rice and wrap them with rice dumplings leaves. Steam them in a steamer for 25 minutes.

Nutrient analysis - 1 serving (180g/1 piece):

Calories: 313 kcal

Protein 9.3 g

Fat 5.4 g

Carbohydrates: 55.8 g

[Eating tips]: In addition to fiber, shiitake mushrooms also contain nutrients such as B vitamins and minerals.

Ten-grain healthy rice dumpling (left) (Photo provided by the New Taipei City Government Health Bureau)

8. Ten-grain healthy rice dumplings

Ingredients: 15-20g vegetarian meat, 8g shiitake mushrooms, 10g water chestnut, about 40g long glutinous rice, about 3g brown rice, about 3g purple rice, about 3g red beans, about 3g mung beans, about 3g black beans, about 3g pinto beans, about 3g millet, about 3g oats, and about 3g buckwheat.

Seasoning: water, vegetarian oyster sauce, soy sauce, about 2g salad oil, Ersha, vegetarian chicken powder, white pepper powder, high freshness, and salt.

practice:

1. Wash and soak ten grains (long glutinous rice, brown rice, purple rice, red beans, mung beans, black beans, pinto beans, millet, oats, buckwheat) for about 12 hours, steam and set aside.

2. Peel the phoenix eye fruit, wash and soak the mushrooms until soft, remove the stems, slice and set aside.

3. After frying the mushrooms, remove them from the oil, mix with seasonings and stew them. Add them to the steamed rice and mix well. Wrap the fillings in the glutinous rice and wrap them with rice leaves. Steam them in a steamer for 25 minutes.

Nutrient analysis - 1 serving (180g/1 piece):

Calories: 328 kcal

Protein: 11 g

Fat: 5.9 g

Carbohydrates: 57.5 g

[Eating tips]: In addition to vitamins and minerals, ten-grain rice dumplings are also rich in fiber.