You can eat sugar without any burden! Nutritionist Zheng Shijia: These sweet fruits and vegetables can replace white sugar, and you can cook them to reduce sugar like this

People who love to eat sugar are worried that it will cause health burden. If they want to eat sugar without burden, what should they pay attention to when consuming sugar? Nutritionist Zheng Shijia suggests that you can make use of the natural sweetness of fruits and vegetables such as onions, carrots, and apples to replace white sugar, and create dishes such as curry rice, rice burgers, and juice that still taste sweet and delicious!

What are some sweet vegetables?

Many people like to eat sweet food, but they are worried about eating too much refined sugar and adding burden to their body. In fact, many fruits and vegetables contain natural sweetness and can be used to replace refined sugar to satisfy your craving for sweet food. Nutritionist Zheng Shijia pointed out that cabbage, Chinese cabbage, carrots, white radishes, onions, bell peppers, beef tomatoes, bamboo shoots, celery, and kelp are all vegetables that have a relatively sweet taste and are very suitable for inclusion in dishes or for enhancing flavor.

Onions are blanched to release their sweetness, and carrots are cooked to make them sweeter.

In addition, cooking vegetables in the right way can make them more fresh and nutritious. Nutritionist Zheng Shijia said that although onions are spicy when eaten raw, they will taste sweet after being blanched in boiling water; carrots can release their sweetness after being cooked, and are sweeter than when eaten raw. In addition, cooked carrots will release more carotene, which further increases their antioxidant capacity. In addition, it is recommended to boil the carrots before cutting them into pieces to retain more nutrients.

Carrots release their sweetness after cooking, making them sweeter than when eaten raw. Cooked carrots also release more carotene, further increasing their antioxidant capacity.

Sweet and nutritious, make your own "Colorful Le Tofu Burger"

Nutritionist Cheng Shijia uses sweet onions and carrots, plus mushrooms that can enhance immunity and help stabilize blood sugar, to make a sweet "Colorful Tofu Burger" that combines the nutrition of carbohydrates, protein and vegetables. You may want to give it a try!

Ingredients: 100g white rice, 1 block of tofu (80g), 40g carrots, 50g peas, 50g mushrooms, 50g onions, a pinch of black sesame seeds

Method: First, chop the peas, mushrooms, and onions and steam them in a rice cooker for 10 to 15 minutes until cooked through. Cut the carrots into pieces after they are cooked through. Boil the pressed tofu and mix it with cooked rice. Put the tofu into a bowl and press it down gently to make it flat. Stack the vegetable ingredients layer by layer to make a rice burger and sprinkle with black sesame seeds.

Mango and pineapple can be used in cooking, the sweet taste is really appetizing

In addition to vegetables, there are many sweet fruits that are also suitable for cooking, including apples, pineapples, cherry tomatoes, mangoes, green papayas, etc., which can add flavor to the dishes. When using pineapple in cooking, you can bake the pineapple first to dry out the moisture in the flesh, making it taste sweeter. If you choose mangoes for cooking, it is recommended to choose the Aiwen variety, which has the most ripe and sweet aroma. In addition, nutritionist Zheng Shijia pointed out that when using fruits in dishes, they should be added before the food is removed from the pot to reduce the heating time of the fruit and retain more nutrients.

When using pineapple in cooking, you can bake the pineapple first to dry out the moisture in the flesh, making it taste sweeter.

A big collection of sweet fruits and vegetables! Curry rice is sweeter

Nutritionist Zheng Shijia provides a recipe for "Onion Apple Curry". In addition to utilizing the sweetness of onions and carrots, sweet apples are also added. Not only does this make the curry more delicious, but apples also have a lower glycemic index (GI), so blood sugar levels will not rise quickly after eating.

Ingredients: half an onion, half an apple, half a carrot, 1 potato, 80 to 100 grams of chicken, 100 grams of rice, 1/4 box of curry cubes

Method: Chop potatoes, carrots, onions and pork into cubes, and mash the apples for later use. Fry the chicken until half cooked. After heating the oil in a pan, add onions and stir-fry. Then add applesauce, potatoes and carrots and stir-fry. Finally, put the fried ingredients and chicken into the pot, add water and simmer for 20 to 30 minutes. Then add curry cubes and simmer for 15 minutes.

Homemade avocado apple juice, delicious and nutritious

In addition to being used in cooking, apples can also be paired with avocados to make sweet juice. Nutritionist Zheng Shijia pointed out that avocados are not only low in sugar, but also rich in monounsaturated fatty acids and polyunsaturated fats. They are a source of healthy fat intake and can provide calories, fat and protein at the same time, making them very nutritious.

Avocados are not only low in sugar, but also rich in monounsaturated fatty acids and polyunsaturated fats, making them a source of healthy fat.

Cut vegetables into large pieces to reduce nutrient loss

Remind the public that while enjoying the sweetness of fruits and vegetables, don’t forget to retain the nutrients. Nutritionist Zheng Shijia pointed out that when cutting fruits and vegetables, you can cut them into larger pieces. The fewer the cut surfaces, the more nutrients will be retained. In addition, common cooking methods include steaming, boiling, stir-frying and blanching. In terms of the degree of nutrient loss, stir-frying has the least, followed by steaming, and stewing or blanching has the most. As long as you make good use of the natural sweetness of fruits and vegetables and grasp the correct cooking principles, natural foods can also taste sweet and help reduce the intake of refined sugars.

👉Recommended reading: Red fruits and vegetables have strong antioxidant properties and protect the cardiovascular system! Nutritionist Liu Yili: 4 red foods you must eat