Five-color dumplings with tofu, vegetables and fruits for added health

The weather is chilly, and eating a bowl of hot dumplings is almost one of the national food activities. However, nutritionists remind that eating 4 stuffed dumplings is equivalent to eating 1 bowl of rice. For those who are obese, diabetic, or have cardiovascular diseases, they should carefully consider their intake. Therefore, it is recommended to adopt the principle of "taste first; eat lightly but not full". Do not eat more than 10 small dumplings a day, and 2 large dumplings at most.

"Creative Winter Solstice Colorful Balls" are made with fruits and vegetables and tofu is added to the glutinous rice to make it healthy and nutritious without the burden. (Photo courtesy of the Department of Nutrition, Taipei City United Hospital, Zhongxiao Branch)

Hong Ruopu, director of the nutrition department at the Zhongxiao branch of Taipei City United Hospital, said that December 22 is the "Winter Solstice" in the lunar calendar, commonly known as the "Little New Year," which represents "reunion" and a "perfect" winter, and also means eating glutinous rice balls means adding one year to your age. In the past, traditional farmers would grind their own glutinous rice to make dumplings. In today’s busy lives, frozen dumplings have become a favorite in modern industrial and commercial society. They are simple and convenient seasonal foods that allow people to easily enjoy the festive atmosphere even when they are busy.

4 stuffed dumplings are equivalent to 1 bowl of rice

According to outpatient observations, people often experience symptoms such as indigestion, gastrointestinal discomfort, and bloating after eating too many glutinous rice products such as rice balls. The most important thing is that glutinous rice is different from Penglai rice. Its starch structure is branched starch, which becomes highly viscous after being pressed and cooked, and has poor gastric emptying. Therefore, when consuming it, pay attention to the amount and do not eat too much. Elderly people in particular need to be more careful when eating it, as it is difficult to chew and choking accidents often occur.

Calorie list of commercially available glutinous rice balls. (Form provided by Department of Nutrition, Taipei City United Hospital, Zhongxiao Branch)

In particular, in the past people cooked glutinous rice balls mostly with sugar water. 60 grams of glutinous rice balls contain about 140 calories, which is equivalent to half a bowl of rice. 100cc of syrup with a sweetness of 15 degrees has 60 calories. Therefore, eating a bowl of glutinous rice balls contains about 200 calories, which is equivalent to 70% full rice. Therefore, it is recommended that no more than 2 stuffed glutinous rice balls be eaten a day, and no more than 10 unfilled glutinous rice balls be eaten a day.

The "Colorful Winter Solstice Balls" are mainly colorful (red, orange, yellow, green, purple) vegetable and fruit plant ingredients. (Photo courtesy of the Department of Nutrition, Taipei City United Hospital, Zhongxiao Branch)

A little glutinous rice and tofu makes it easy to eat without any burden

In order to allow people who love to eat glutinous rice balls to eat healthily, the Nutrition Department of the Zhongxiao Campus provides the public with "Creative Winter Solstice Colorful Rice Balls". Adding tofu to glutinous rice can not only reduce the intake of glutinous rice, reduce stickiness, and increase the dense bean flavor, but can also be paired with fresh vegetable and fruit juice or nut powder (black sesame), emphasizing health and naturalness, and a variety of flavors.

The "Colorful Winter Solstice Balls" made with tofu and fresh fruits are easy to make, delicious and healthy. Mainly colorful (red, orange, yellow, green, purple) vegetable and fruit plant ingredients, they are rich in vitamins, minerals, fiber and antioxidants (lycopene, flavonoids, anthocyanins, isoflavones, etc.).

Fruits and vegetables are nutritionally diverse and rich in dietary fiber. They can be used as ingredients for making glutinous rice balls, which have great color, aroma and flavor. (Photo courtesy of the Department of Nutrition, Taipei City United Hospital, Zhongxiao Branch)

Colorful winter solstice glutinous rice balls with delicious vegetables and fruits

Ingredients: 1 pound (600 grams) of glutinous rice flour, traditional soft tofu (300 grams), sesame powder (10 grams), red dragon fruit (80 grams of puree), passion fruit (2 pieces, about 50 grams), or grapefruit (half a piece, about 100 grams) and other ingredients.

practice:

1. Mix glutinous rice flour and traditional soft tofu evenly, divide it into 5 equal parts, add sesame powder, red dragon fruit, passion fruit, and grapefruit respectively, knead it into dough of various flavors, and then knead it into small dumplings of about 8 grams for later use.

2. Boil the glutinous rice balls in a pot of boiling water. "Don't use too high a fire. Put the glutinous rice balls into the pot when the water boils. When the glutinous rice balls float up and expand slightly, you can take them out. Otherwise, there will be too much air inside the glutinous rice balls, which will break the skin and affect not only the appearance but also the taste.

3. The glutinous rice balls can be cooked salty or sweet depending on personal preference.

4. You can also blanch the glutinous rice balls, mix them with sugar, and string them into a string (usually 3 pieces in a string), about 43 calories.

【Ingredients Characteristics】:

1. Tofu: It contains phytoestrogens, called isoflavones, which can regulate human hormones, prevent cardiovascular and osteoporosis; and firm calcium and collagen to increase bone density.

2. Grapefruit: Contains naringenin, which is a master at replenishing free radicals, lowering blood lipids and protecting the cardiovascular system.

3. Red pitaya: low in sweetness, high in water content, rich in anthocyanins which have eye-protecting and antioxidant effects, rich in dietary fiber, with 1.7 grams per 100 grams, and sesame-like seeds in the flesh, which helps gastrointestinal motility.

★《Winter Solstice Great Tonic》Blood-replenishing glutinous rice balls, black and white is not a good match~