Vegetable, fruit and flower tea, healthy New Year dishes, low-calorie, high-fiber, real oil cut

Fried, boiled, stir-fried and deep-fried fish and meat are inevitable during the Spring Festival, but it is a big test for weight. In one meal, each person may accidentally consume more than 1000 to 1500 calories. If you don't exercise, it is easy to accumulate more than twice the calories needed in a day. National Taiwan University Hospital recommends 5 "Healthy New Year's Dishes with Vegetables, Flowers and Fruits", emphasizing three lows: low oil, low salt, and low sugar, but high in fiber and low in calories. Set the calorie limit per person per meal down to 650 to 700 calories, so that the calories of New Year's dishes can be completely "cut in half"! The Department of Nutrition at the National Taoyuan Hospital has designed a recipe for "Healthy New Year's Meals with Tea and Fruit Flavors," which also uses tea and fruit to make delicious New Year's meals that are low in vitamin C, vitamin B6, vitamin B7, and vitamin B12, and high in fiber.

The National Taiwan University Hospital recommends the [Healthy New Year's Eve Dinner with Vegetables, Flowers and Fruits] recipe, which emphasizes the new concept of healthy eating with phytonutrients. (Photo provided by National Taiwan University Hospital)

Eating New Year’s dishes should be both stress-free and healthy! In recent years, the new concept of healthy diet based on phytonutrients has gradually gained attention, so this new healthy concept has also been incorporated into the "Healthy New Year's Eve Dinner with Flowers, Fruits and Vegetables". Nutritionist Zheng Jinbao, director of the Nutrition Department of National Taiwan University Hospital, said that in addition to providing rich vitamins, minerals and fiber, plant-based foods also contain antioxidants and plant compounds such as "vitamin A, vitamin C, vitamin E, lutein, indole, β-carotene, soy isoflavones, allicin, anthocyanins, lycopene" and other antioxidants and plant compounds required to maintain health. These foods are beneficial for delaying aging, maintaining heart health, and reducing the risk of certain chronic diseases.

Using "vegetables, flowers, and fruits" as ingredients for New Year's dishes can not only enrich the color of the dishes themselves, but also provide special and natural aromas and flavors to create healthy and delicious dishes that are low in oil, low in sodium, low in sugar, and high in fiber. There is no need to worry about dietary problems similar to eating too much meat and fish and consuming too many calories during the New Year.

National Taiwan University Hospital / [Healthy New Year's Eve Dinner with Vegetables, Flowers and Fruits]

First course: Herbal grass dried persimmon chicken

Calories: 132 kcal

Ingredients: 1 free-range chicken (about 1.1kg), 5 liang dried grass jelly, 4 dried persimmons, 10g wolfberry, sliced ​​ginger

practice:

1. Boil dried grass jelly with water for 2-3 hours, filter and pour into a container.

2. Cut the edges of the persimmon several times and put it in together with wolfberries and ginger slices.

3. Put the whole free-range chicken into a container, cover it, bring to boil over high heat, then simmer over low heat for about 1 hour.

Second course: Radish seafood stew

Calories: 28 kcal

Ingredients: 2-3 radishes, 10 clams, 5 fresh scallops, 5 abalones, 120g celery, 1/2 white pomelo. Bonito and kelp sauce: 25g kelp, 40g bonito. Seasoning: 1 tablespoon mirin, 2 teaspoons wine, 1 teaspoon lemon juice, 1 teaspoon soy sauce.

practice:

1. Peel the radish and cut it into sections. Cut it into hexagonal cylinders and dig a round hollow in the middle as a container.

2. Wipe the kelp clean, add 2 liters of water into the pot and soak the kelp for 20-30 minutes.

3. Place the pot on the stove and heat it. When the water is about to boil, take out the kelp and add the bonito. Turn off the heat after the water boils. After filtering, it becomes bonito and kelp juice.

4. Cook the radish in bonito and kelp soup.

5. Take the pomelo peel and juice, wash the seafood and set aside, cut the celery into small sections.

6. Pour oil into the pan, add the pomelo peel and stir-fry until fragrant, then add the celery and stir-fry before adding the seafood.

7. Pour in yuzu juice, mirin, sake and soy sauce and simmer.

8. Place the product from step 7 into the radish and use grapefruit peel as the lid.

Third course: salmon and yam tofu

Calories: 116 kcal

Ingredients: 100g salmon, 400g yam (white and purple), 150g egg tofu, 300g corn kernels

Seasoning: 1/2 teaspoon salt, pepper to taste, 10 plums, 250g grape pulp, 2 tablespoons white wine,

1 tsp olive oil.

practice:

1. Use a mould to press white and purple yam and tofu into round slices, steam until cooked and set aside.

2. Rub the salmon with wine, salt and pepper and let it sit. After it is baked in the oven, crush it and set aside.

3. Blanch the corn kernels and set aside.

4. Use a round mold to place each material in layers.

5. Pulp the prunes and puree the grapes.

6. Pour appropriate amount of water into the pot, add plum meat, grape puree and wine and cook into sauce.

7. Add olive oil before serving, then drizzle the finished product from step 4 over it.

Fourth course: Braised mustard greens with mushrooms

Calories: 50 kcal

Ingredients: 120g mustard heart, 100g rapeseed flower, 150g coral mushroom, 150g shimeji mushroom, 150g white mushroom,

100g fresh shiitake mushrooms, 50g shimeji mushrooms, 10 cashew nuts

Seasoning: 1 tablespoon minced garlic, 1 teaspoon minced chili, 1/2 teaspoon black pepper, 1/2 teaspoon salt, 1 teaspoon olive oil.

practice:

1. Carve the mustard greens into petal shapes, blanch them with the rape flowers in hot water, and place them around the edge of the plate when serving.

2. Roast the cashews until fragrant, then crush them after they have cooled and set aside.

3. Heat oil in a pan, sauté garlic and chili until fragrant, add mushrooms and stir-fry. Add salt and black pepper before serving.

4. Place the mushrooms in separate portions on a plate and sprinkle with cashews.

Fifth course: Fish with orange sauce

Calories: 46 kcal

Ingredients: 1 Nile red fish, 300g bell pepper (green/yellow/red), 120g onion

Seasoning: 3 tablespoons orange jam, 2 oranges, 1/2 teaspoon salt, 2 tablespoons wine

practice:

1. Carve the fish meat into slices, keeping the fish bones intact. Deep-fry the fish head, tail and skeleton in hot oil until they are shaped, then place on a plate.

2. After processing the bell peppers and onions, cut them into slices and set aside.

3. Squeeze the orange juice and set aside. Blanch the bell pepper, onion and fish in hot water and drain.

4. Heat oil in a pan, add seasonings and stir-fry until fragrant, add bell peppers and onions first, then pour in fish fillets and mix well.

5. Pour the ingredients from step 4 into the fish bone portion of the dish.

Shi Guimei, director of the Nutrition Department of the National Taoyuan Hospital, said that most traditional New Year's dishes are high in protein, oil, salt, sugar and low in fiber, which poses a health burden to the elderly with chronic diseases such as diabetes, hypertension or cardiovascular diseases. By changing the cooking method, special flavor New Year's dishes with three lows and one high can be made. Cleverly choosing ingredients can reduce salt content and increase fiber intake, such as using Chinese medicinal materials such as red dates and astragalus, or the sourness of oranges and the freshness of mushrooms. In addition, choosing high-fiber ingredients can make high-fiber dishes, such as stir-fried seasonal vegetables, cooking with mushrooms, and cold cucumber salad, to increase fiber intake.

Taoyuan Hospital / [Healthy New Year's Eve Dinner with Tea and Fruit Fragrance]

First course: Tea-flavored grilled chicken wings

Calories: 75 kcal

Ingredients: 20 double-section chicken wings, appropriate amount of salt, appropriate amount of garlic, and a little rock sugar. Marinade: 2 tablespoons of oolong tea leaves (wrapped in gauze) add about 5 cups of water and bring to a boil.

practice:

1. Wash and drain two chicken wings, poke holes in them with a toothpick, and marinate them with marinade for about 1 hour.

2. Place the two chicken wings in the oven and bake over medium heat for about 15 minutes.

Second course: Lucky sea bass

Calories: 110 kcal

Ingredients: 1 sea bass, 6 red dates, appropriate amount of astragalus, 1 orange, appropriate amount of shredded ginger, appropriate amount of scallion segments.

practice:

1. Wash and cut the red dates into pieces and soak them for later use.

2. Wash the oranges, cut in half, and cut into thin slices for later use.

3. Remove the scales and gills of the fish, cut it in half, clean it and season it with an appropriate amount of salt.

4. Sprinkle red dates (including soaking water), shredded ginger, scallion segments and orange slices on the fish and steam until cooked.

Third course: Golden rice cake

Calories: 110 kcal

Ingredients: Pumpkin (peeled and seeded) about 230 grams, glutinous rice flour 360 grams, rice flour 120 grams, sugar 80 grams.

practice:

1. Peel and seed the pumpkin, wash and cut into small pieces. Add 360cc of water and steam in an electric rice cooker. Press into a paste and set aside.

2. Mix glutinous rice flour, rice flour and sugar, add to pumpkin puree in batches, and stir evenly into a golden dough.

3. Pour the dough into the steamer tray covered with plastic wrap. After steaming, simmer for ten minutes before taking out. When cool, cut into 16 pieces for serving.

Fourth course: Rice noodle and fruit roll

Calories: 20 kcal

Ingredients: 2 sheets of rice noodles, 3 wax apples, 100 grams of alfalfa sprouts, 3 cucumbers, 1 apple, 1 bottle of low-fat yogurt.

practice:

1. Wash the cucumber, apple and wax apple and cut into strips.

2. Place the ingredients on the rice noodles and drizzle with low-fat yogurt. Roll up, cut into small pieces and place on a plate.

Fifth dish: Steamed pork with lotus leaf

Calories: 75 kcal

Ingredients: 2 lotus leaves, 600 grams of pork ribs, 35 grams of steamed rice flour, and some soy sauce.

practice:

1. Marinate the ribs with soy sauce for about 30 minutes, then mix with the steamed rice flour.

2. Wrap the ribs in lotus leaves (about 3 pieces per portion) and steam them in a steamer until cooked.