Ant-Man loves desserts but is afraid of obesity. What kind of desserts should he give his children? Nutritionist Jian Yuhua teaches how to make your own sugar-free, high-fiber egg tart

"Do you like desserts but often feel guilty?" "I am often reminded that desserts contain high levels of refined sugar and should be avoided as much as possible to avoid obesity." "What should I do if I want to give my children nutritious snacks?" Nutritionist Jian Yuhua said that she often encounters so-called "ant people" in the clinic. They are sweet lovers themselves, but have the above doubts and troubles. Therefore, she was asked: "Are there no healthy and delicious desserts?" The answer is of course yes!

Nutritionist Jian Yuhua shares below how to make a homemade egg tart that uses only original foods as ingredients, has no added sugar and is high in fiber.

How to pay attention to the intake of refined sugar?

Want to eat sugar but don’t know how to pay attention to the amount of refined sugar intake? Nutritionist Jian Yuhua said that first of all, you must understand how to control your daily intake of refined sugars. The World Health Organization (WHO) recommends that the intake of refined sugars should not exceed 10% of total calories, and it would be ideal if it could be strictly limited to 5%. Based on an average adult's 2,000-calorie daily intake, the amount of sugar would be controlled at around 25 to 50 grams, which is roughly equivalent to 5 to 10 packets of sugar in a convenience store. Often any dessert exceeds the recommended amount several times! Therefore, you might as well pay attention to the nutrition label when choosing baked products.

Why is high fiber important?

Nutritionist Jian Yuhua said that when we think of sugar, we might associate it with keywords such as obesity and unhealthy; but what if we think of fiber? Generally speaking, you may think of preventing constipation and promoting intestinal motility, but in fact, fiber intake is not only beneficial to intestinal health, but also helps prevent cardiovascular diseases, balance blood sugar stability and prolong satiety.

How can we get fiber-rich foods? Nutritionist Jian Yuhua said that in fact, if you can eat unrefined whole grains such as pumpkin, sweet potato, potato, ten-grain rice, red quinoa, mung bean, etc. in your daily diet, as well as an appropriate amount of fruits and sufficient vegetables, and consume soy products such as dried tofu, soy milk, white bean buns and an appropriate amount of nuts, it is basically not difficult to achieve the recommended daily fiber intake of 25 to 35 grams.

But if your eating habits prioritize white rice, noodles, and white bread, it will be very difficult. The following are recommended homemade sugar-free high-fiber pumpkin oatmeal tarts that can be used as healthy snacks for children:

High Fiber Pumpkin Oatmeal Tower

Material:

About 10 to 15 pieces can be produced (the actual number depends on the size of the tower mold).

1 banana, 2 tablespoons of oatmeal, half a pumpkin, 100cc of unsweetened soy milk, and an egg.

equipment:

Egg tart mold, greasing brush, air fryer or oven, spoon, multiple small bowls (needed for mashing bananas and stirring oatmeal), rice cooker.

Pre-treatment

Pumpkin(for filling)

Cut into pieces at random, steam until cooked, peel and mash for later use.

Banana (for pie crust)

Use a spoon to mash it into a paste (if you want a slightly grainy texture, you don’t need to mash it too much).

Pre-processing. (Photo provided by nutritionist Jian Yuhua)

Tart crust making

Mix the ingredients

Add oatmeal to mashed banana and half an egg and mix well.

Tart crust making

Brush some oil on the tart mold to facilitate subsequent demoulding.

Put the mixed banana oats into a mold and press it down.

Bake in oven or air fryer at 180 degrees for 10 minutes until golden brown.

Tart crust making. (Photo provided by nutritionist Jian Yuhua)

Filling making

Mix the ingredients.

Take appropriate amount of pumpkin juice and mix it with soy milk and the remaining half egg.

Pour the mixed filling into the pie crust.

First fry at 160-180 degrees for 10 minutes, then turn to 180-200 degrees for 5 minutes and observe closely. When a toothpick inserted into the filling comes out clean, it is done. You can also do it in an air fryer.

Making the filling. (Photo provided by nutritionist Jian Yuhua)

How can I take the serving size?

With this combination of ingredients, if you take 1-2 pieces during the afternoon snack time, it is an acceptable portion, and it is even suitable for children at home. However, we would like to remind you not to mistakenly think that after the healthy ingredients are prepared, you can take as much as you want. You still need to pay attention to the amount you take.

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