A healthy lifestyle and focus on nutrition have become integral parts of life for the people of Singapore. Consequently, we suggest various traditional recipes, adapted to be healthier, ensuring they are suitable for everyone while still preserving the unique cultural essence of the festival.
The shape of dumplings, resembling ancient gold or silver ingots, is believed to bring wealth and prosperity in the coming year. Traditional Chinese dumplings typically contain a filling of meat and vegetables. Popular choices include pork, but beef, chicken, or even seafood can be used, depending on the region. Common vegetables are cabbage, chives, and mushrooms, seasoned with ginger, garlic, soy sauce, and sesame oil. Dumplings can be steamed, boiled, fried, or baked, offering a variety of textures and flavors.
A healthy dumpling recipe for those on a diet or with diabetes can include the following modifications:
Dumpling Dough: Use whole wheat flour instead of white flour to reduce refined carbohydrates and increase fiber.
Filling
Cooking Method: Steam or boil the dumplings instead of frying to reduce fat content.
Serving: Accompany with a low-sugar dipping sauce or reduced soy sauce to control sodium and sugar intake.
This recipe is not only suitable for those dieting or with diabetes but is also a healthy choice for anyone looking to enjoy a delicious meal while maintaining nutritional balance.
Nian Gao, also known as Lunar New Year’s rice cake, is a traditional Chinese dish. Meaning “year high,” Nian Gao symbolizes growth, prosperity, and continuous progress. This cake is commonly made from glutinous rice flour and can be combined with other ingredients such as red or green beans.
A healthy recipe for Nian Gao can include the following adjustments to reduce sugar and fat:
Ingredients:
Method:
Serving: Cut the cake into small pieces and enjoy. This healthier version of Nian Gao will help reduce sugar and fat content while maintaining traditional flavors.
These soft and sticky dumplings are made from glutinous rice flour. They represent the coming together of family, a sentiment that is deeply rooted in their name, as the words for “togetherness” and “reunion” resonate closely in the Chinese language.
The texture of these dumplings is akin to mochi, being quite doughy. Similar to doughnuts, they come in both filled and unfilled varieties. Popular fillings include sweet red bean or black sesame paste. Once prepared, the dumplings are served in a sweet, warm soup, and are traditionally enjoyed with jiu niang (酒酿) , a sweet, slightly alcoholic fermented rice beverage.
There are several ways to reduce sugar and make the dish healthier. One method is to replace refined sugar with diet-friendly sweeteners or to add a bit of ginger syrup to Tang Yuan for a warming effect, complementing the Jiu Niang. Ginger is considered a warming food in traditional Chinese medicine and aids digestion. “The spiciness of ginger and the sweetness of rice wine temper the denseness of Tang Yuan.
Additionally, you can incorporate typical Chinese ingredients like goji berries, which are beneficial for the kidneys and rich in antioxidants and vitamin C, and Tremella mushrooms (snow fungus) for their vitamin D and anti-inflammatory properties. Chinese people believe snow fungus is excellent for the skin, as it hydrates and reduces wrinkles.
Double-boiled soup, known as “dun tang” in Chinese, is a traditional cooking method in Chinese cuisine. This technique involves a meticulous slow-cooking process where a soup is prepared in a smaller pot that’s placed inside a larger pot filled with water, creating a double boiler effect. The soup is then simmered over low heat for several hours. This method ensures gentle cooking, helping to preserve the flavors and nutrients of the ingredients.
They are often seen as a symbol of nourishment and care, reflecting the love and attention put into their preparation. These soups, often made with wholesome ingredients like meats, herbs, and vegetables, are believed to strengthen the body and spirit.
The ingredients for this soup are rich in nutrients, encompassing a variety of meats, seafood, and vegetables, as well as herbs. To enhance both the appeal and health benefits, traditional Chinese medicinal ingredients are often added, such as ginseng, red ginseng, jujube, goji berries, along with premium items like sea cucumber, abalone, and scallops. These ingredients are believed to offer health benefits, boost the immune system, and provide ample energy.
In Chinese cuisine, Whole fish soup is a dish prepared with an entire fish. A whole fish symbolizes luck and prosperity, as the word for fish (鱼 yú) in Chinese sounds similar to ‘surplus’ (余).
In Chinese New Year traditions, serving a whole fish, complete with head and tail, holds deep cultural significance. It represents a full cycle of prosperity, from the year’s start to end, and the belief that the fish will symbolically “swim back,” ensuring ongoing abundance and sustenance. This practice, rooted in cultural symbolism, underscores the themes of wholeness, continuity, and never facing hunger.
To prepare a nutritious and delicious whole fish, the method is straightforward:
Select a Fresh Fish: Such as salmon or carp, clean and pat dry.
Ingredients:
Marinate the Fish: With a bit of soy sauce, sesame oil, ginger, and green onions.
Cooking Process:
Serving: Serve hot, optionally drizzling with some soy sauce and sesame oil.
This steamed whole fish with herbs not only tastes delightful but also offers a wealth of nutrients, aligning with traditional Chinese culinary principles.
Noodles, particularly long noodles, hold profound significance. They symbolize longevity and prosperity, with a belief that eating uncut noodles will lead to a longer and healthier life.
To prepare a healthy or vegetarian version of longevity noodles, follow these steps:
This dish not only embraces the symbolism of long life in its long noodles but also incorporates healthy, plant-based ingredients.
Eating healthily is no longer exclusive to those with medical conditions or those looking to lose weight; it has increasingly become a lifestyle choice in developed countries, particularly popular among the younger generation. Adapting traditional dishes to healthier recipes or making them suitable for vegetarians, while preserving their traditional flavors and cultural essence, is part of this trend. Do not hesitate to try these recipes.
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