Cold rice rolls replace cold noodles with only 60 calories!

In summer, people have a poor appetite, so many of them choose to eat refreshing and appetizing cold noodles, or drink ice cream and cold drinks to cool down and stimulate their appetite. However, each serving of cold noodles contains about 500 to 600 calories, and ice cream and cold drinks are high in calories, so be careful not to gain weight the more you eat. Nutritionist Fang Qingyi suggests that you may want to make homemade cold rice instead of cold noodles. Not only is it refreshing, but the cooled rice contains resistant starch, which has lower calories, is easier to digest, and can also help with weight loss.

The dish "Garden Colorful Vegetable Cold Rice Hand Roll" is made using Taiwan No. 9 and No. 16 rice, which is known as "Taiwanese sushi rice". (Photo provided by nutritionist Fang Qingyi)

Five kinds of fruits and vegetables a day, are you eating enough? If you can pay attention to the color of food every day, you will be healthier! Avoiding food additives and eating healthy and natural food can be very simple. Nutritionist Fang Qingyi recommends starting with cooking with seasonal and natural local ingredients so that you can eat healthily and satisfyingly. Here, she will demonstrate a dish called "Garden Colorful Vegetable Cold Rice Hand Roll" using the soft and chewy Taigeng No. 9 and No. 16 rice, which is described by the Council of Agriculture as "Taiwanese sushi rice." Let your mouth taste the natural aroma of the original food and feel full!

【Rural colorful fresh vegetable cold rice hand roll cold rice dish】:

Ingredients: 100 grams of cold rice (about half a bowl), 30 grams of romaine lettuce, 30 grams of black fungus, 30 grams of carrots, 30 grams of cucumbers, 1/6 of an onion, 15 grams of purple cabbage, 1 clove of garlic, 100 grams of pork slices, and 4 sheets of unseasoned seaweed.

Seasoning: 1.5 spoons (20 ml) of sushi vinegar, 1 spoon (about 15 ml) of Japanese sesame paste or Japanese yuzu paste, and salt.

Calories: One hand roll contains about 60 calories.

practice:

1.Cook the brown rice, mix with 2 spoons of sushi vinegar and set aside to cool.

2. Wash the romaine lettuce, purple cabbage, fungus, carrots, cucumbers, green onions, garlic, onions and other ingredients and set aside.

3. Blanch the black fungus and carrot, cut into shreds, boil the water, add a teaspoon of salt, put in the ingredients and blanch until cooked and set aside.

4. Chop the cucumber, onion and purple cabbage into shreds and set aside.

5. Chop the garlic and set aside.

Blanch the black fungus and carrot, cut into shreds, bring to a boil in water, add a teaspoon of salt, put in the ingredients and blanch until cooked and set aside. (Photo provided by nutritionist Fang Qingyi)

6. Bring the water to a boil, add a little salt, put in the pork slices and blanch until cooked.

Bring the water to a boil, add a little salt, put in the pork slices and blanch until cooked. Mix pork slices (chicken shreds) with onions, garlic and 1 spoon of Japanese sesame paste. (Photo provided by nutritionist Fang Qingyi)

7. Mix the pork slices (chicken shreds), onions, garlic and 1 spoon of Japanese sesame paste.

8. First, lay out the seaweed sheets, add a tablespoon of vinegar rice, and then place the romaine lettuce and a slice of sautéed meat from step 7, onion and garlic → purple cabbage → black fungus → carrot → cucumber → wrap it into a hand roll.

First, lay out the nori sheets and add a tablespoon of vinegar rice. (Photo provided by nutritionist Fang Qingyi)

Place romaine lettuce and a slice of sautéed meat from step 7 on top. Then add onion, garlic → purple cabbage → black fungus → carrot → cucumber. (Photo provided by nutritionist Fang Qingyi)

Wrap the above ingredients into a hand roll to complete the "Garden Colorful Vegetable Cold Rice Hand Roll" dish. (Photo provided by nutritionist Fang Qingyi)

[Nutritionist's Tips]:

1. Nutritionist Fang Qingyi said that this dish uses the concept of rainbow diet, allowing you to eat ingredients of various colors at the same time, black (nori), white (brown rice), red (carrot), green (romaine lettuce), and purple (purple cabbage), which will make you full of energy.

2. When eating raw vegetables, they must be washed at least twice under running water. If allowed, a third wash can be done with filtered water and placed in a dehydration basket to drain.

3. When choosing meat and eggs, remember to pay attention to whether there is a CAS mark, so that the quality will be more guaranteed.

4. Use natural ingredients for seasoning during the cooking process. Make use of natural spices such as green onions, ginger, garlic, coriander, onions, peppers, basil, mushrooms or fresh fruits and vegetables such as tomatoes, pineapples, lemons, etc. to add flavor to dishes. Choose low-oil, low-salt, and low-sugar cooking methods such as blanching, cold salad, steaming, and baking. Reduce the use of seasonings so that you can taste the real taste of food and be healthier.