Hybrid Snack: Ramen Donut

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My Recipe

Tofu and Quinoa Dumpling with Mushroom Broth and Baby Bok Choy

Ingredients:

1/2 of 454 g pack medium firm tofu
1/4 cup quinoa
2 Tbsp dried black sliced fungus 木耳丝
1½ Tbsp Szechuan preserved vegetable 榨菜
2 Tbsp carrot (finely minced)
2 tsp ginger (finely minced)
36 pieces frozen dumpling wrap
10 to 12 pieces small baby bok choy
2 to 3 Tbsp green onion (chopped)

Seasoning for Filling:

1/4 tsp salt
1/4 tsp sugar
1/2 tsp mushroom seasoning
1/8 tsp white ground pepper
1 tsp sesame oil
1 Tbsp cornstarch
2 tsp chili soybean 辣豆瓣
1½ Tbsp oil

Mushroom Broth:

4 cups water
2½ tsp mushroom seasoning
1/2 tsp sesame oil
1/4 tsp or to taste salt

Method:

  1. Thaw frozen dumpling wrap in refrigerator overnight.
  2. Soak black fungus in hot water for 30 minutes. Rinse, drain and finely chop.
  3. Finely chop Szechuan preserved vegetable.
  4. Rinse bok choy several times to remove dirt and grit. Cut each one into halves.
  5. Rinse quinoa thoroughly. Cook in a 1 L saucepan in boiling water for 10 minutes. Remove and drain.
  6. Cut tofu into ½” dices and blanch in boiling water for 2 minutes. Remove and drain. Dry with paper towel and put in a medium size bowl. Mash with a spoon and set aside.
  7. To make filling: Mix mashed tofu with quinoa. Add seasoning and mix well. Add fungus, preserved vegetable, carrot and ginger. Stir to combine.
  8. Wet the edge of a dumpling wrap all around with water. Put about 1½ tsp of filling in the centre of the wrap. Fold the wrap in half to enclose the filling and pinch the edges together (see demonstration in class). Repeat with the rest of the filling and wraps.
  9. Boil mushroom broth ingredients in a 2 to 3 L saucepan. Keep warm.
  10. Boil about 11 cups of water in a wok or large pot. Add dumplings. Immediately loosen dumplings with a spatula to prevent from sticking to the bottom. Cover and cook on medium heat until water comes to a boil and dumplings float to the surface. Add a cup of cold water and bring water to a boil again. Remove and drain. Put dumplings in individual serving bowls.
  11. While dumplings are cooking, reboil mushroom broth and add bok choy. Cook until tender crisp and arrange on top of dumplings in serving bowls. Pour soup over and garnish with chopped green onion. Serve hot.

Nutrition value for 6 dumplings:

Calorie 230, Fat 7.1 g, Carbohydrate 32 g, Fibre 2 g, Sugar 2 g, Cholesterol 0 mg, Sodium 799 mg, Protein 10 g.


After the New Year, Shoppers Make Healthier Purchases but Don’t Cut the Regular Less-Healthy Ones

Do you resolve to eat healthier and lose weight in 2015? Watch out for this “healthy illusion” discovered by researchers at the Cornell Food and Brand Lab.

First, the researchers found that shoppers spend 15% more on food during the holiday season (Thanksgiving to New Year’s) and only about 25% of that additional food is healthy. This means that during the holidays we tend to buy more junk food—not a big surprise. “What was surprising, was the second finding of the study” says lead author Lizzy Pope, who led the study as a post-doctoral student at Cornell, and recently joined the University of Vermont’s Dept. of Nutrition and Food Sciences, “After the New Year, shoppers continued to purchase a greater amount of food and while more healthy food did make it into their carts, they continued to buy the less-healthy items too!” After the New Year, shoppers actually took home 9% more calories than they did during the holidays!

For this study, 207 households were recruited to participate in a 7 month study to track grocery store spending behaviors. These households shopped at one of two participating grocery stores in upstate New York. Grocery purchase data were collected from July 2010 to March 2011. To capture the impact of holiday shopping, the data were divided into three time periods. July to Thanksgiving was considered baseline spending (how much the average shopper regularly spends per week on groceries) Thanksgiving to New Years was considered the holiday season, and New Years to March the post-holiday period. The researchers then compared these three time periods to find differences in shopping patterns. “We wanted to see how New Year’s resolutions and the end of the ‘holiday season’ impact grocery shopping habits, both how much food people buy and how many calories the foods contain,” explains co-author David Just, Cornell University. Foods were categorized as healthy or less-healthy based on a nutritional rating system used by the participating grocery stores.

“Despite New Year’s resolutions to eat healthier, people tend to hang on to those unhealthy holiday favorites and keep buying them in the New Year,” says co-author Drew Hanks, Ohio State University. “What we recommend based on these findings is instead of just adding healthy foods to your cart, substitute the less healthy foods for fresh produce and other nutrient rich foods—the calories will add up slower and you’ll be more likely to meet your resolutions and shed those unwanted pounds.”

Source: Cornell University Food and Brand Lab


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