Let's "Battleship"
The Chinese hot pot has a history of more than 1,000 years, originated in Mongolia which was then spread to southern China and was further established during the Mongolian Yuan Dynasty. Hot pot is greatly enjoyed because the warmth from the broth is a comfort, especially during the cold weather. However, too much hot pot meals can be a danger for your health - hot pot meals are usually high in sodium content. Poor eating habits of hot pot meals can easily plague you with diseases such as Gastroenterology, gout and the most dreaded cancer.
Yet, hot pot meals are comforting and puts you in a joyous mood because it is often shared with others. In a buoyant mood, we tend to overlook healthier alternatives and forgot all about calorie counting...until the heartburn sets in.
Photo credit: justonecookbook.com
There are ways to enjoy hot pot meals healthily without compromising on the flavors. Here's 7 ways to relieve that guilt and still get to enjoy swishing your shabu shabu meat:
Choice of ingredients; Add more high-fibre vegetables
Include a selection of vegetables and mushrooms
Choose lean meat like fresh fish slices, seafood, beef shank and skinned chicken.
Go for light dipping sauces and cut down on the use of seasonings
Prepare a dip with soy sauce mixed with shallot, ginger, vinegar, garlic or chilli instead of oil-based sauces.
Cook your own broth instead of using seasoning. Excessive intake of sodium increases the risk of hypertension.
Select a light soup base
Go for clear or light-flavoured soup such boiling white radish with cabbage and tofu. Buy only low-sodium chicken or vegetable stocks.
Go easy on carbohydrates
Avoid adding rice or noodles to a hot pot meal. You risk piling up calories with refined carbs.
Go easy on processed foods
These are high in sodium, saturated fats, and chemical preservatives such as sodium nitrite which is used to preserve the meat's flavour and colour. These, you don't need more.
Watch out for increased nitrite levels in hot pot broth
Repeated boiling of the hot pot broth for more tha 90 minutes may increase nitrite levels. Either you set a time limit or change out the base every 90 minutes.
Eat slowly, enjoy the meal
The brain takes about 20 minutes to register you are full so eat slowly and chew thoroughly to prevent overeating.
