Hot Pot Harmony: Can This Comfort Food Fit In A Diet?

Hot pot is a delicious meal, but is it healthy and good for weight loss? The answer is that it depends on how it is prepared. Hot pot is generally considered unhealthy due to its high-fat content, especially when made with packaged broth, which can exceed 1,500 calories per packet. However, by making some adjustments, it is possible to enjoy a healthier version of this meal. Here are some tips to make hot pot healthier: opt for homemade broth, choose lean meats like sirloin or skirt steak, include plenty of green vegetables, avoid liquid calories, understand your daily calorie needs, exercise regularly, and eat less during other meals.

Opt for a light vegetable-based soup

Hot pot is a great option for a social and interactive meal, but it may not be the best choice if you're on a diet. However, there are ways to make it healthier. One way is to opt for a light vegetable-based soup as your broth. Here are some tips and recipes to help you create a delicious and nutritious vegetable-based hot pot:

Choosing a Vegetable Broth

The type of broth you choose for your hot pot can make a big difference in terms of flavour and nutrition. A vegetable broth is a healthy and tasty option that can be easily made at home. You can use water or a light vegetable or chicken bouillon as your base. If you want to add some extra flavour without the heaviness of oil, consider using tomato paste or pureed tomatoes as your base. This will give your broth a mild, crowd-pleasing flavour and a beautiful red colour.

Ingredients to Include

When it comes to vegetables, the sky is the limit! Choose veggies that pair well with Asian flavours, such as spinach, baby bok choy, kale, mushrooms, onions, bell peppers, and garnishes like Thai basil and cilantro. You can also add protein sources like tofu, shrimp, fish, or chicken. Just be sure to opt for lean meats and avoid frying.

Recipe for a Vegetable-Based Hot Pot Broth

Ingredients:

• 2 tablespoons of oil (any neutral oil)
• 1 large bay leaf
• 2 scallions (white parts halved lengthwise and cut into 2-inch pieces, green parts cut into 2-inch pieces)
• 3 cloves of garlic, smashed
• 1/4 cup of tomato paste
• 2 teaspoons of sugar
• 2 teaspoons of salt
• 8 cups of water or vegetable broth
• 3 dried shiitake mushrooms (optional)

Instructions:

• If using dried shiitake mushrooms, soak them in hot water for 2 hours or until mostly reconstituted. Then, rinse them well.
• Heat oil in a wok or pot over medium heat. Add the bay leaf, ginger, and white parts of the scallions. Fry until fragrant, about 1 minute.
• Add the garlic and cook for another 30 seconds.
• Stir in the tomato paste, sugar, and salt. Cook until the oil takes on a deep red colour, about 5 minutes.
• Add the water or broth, along with the soaked shiitake mushrooms and their soaking liquid (be sure to avoid any grit from the mushrooms).
• Bring the broth to a simmer, cover, and let it cook for about 10 minutes.
• Add the green parts of the scallions and you're ready for hot pot!

Tips for a Healthier Hot Pot Experience

In addition to choosing a vegetable-based broth, here are some other tips to make your hot pot experience healthier:

• Choose lean meats like fish, chicken, or pork over fatty meats or organ meats.
• Add high-fibre ingredients like carrots, mushrooms, and spinach.
• Reduce the amount of carbs like noodles and rice.
• Opt for light dipping sauces like fresh cut chillies with soy sauce, minced garlic, and vinegar.
• Avoid processed foods and fried items.
• Eat slowly and chew your food thoroughly to aid digestion and prevent overeating.

Choose lean meats

Lean meats are a great way to manage your calorie intake while adhering to a high-protein diet. They are typically meat cuts with low-fat content, usually containing less than 8 grams of fat per 100 grams and less than 200 calories per serving.

When it comes to choosing lean meats for your hot pot, here are some tips to keep in mind:

Opt for Skinless Poultry

Chicken and turkey are excellent choices for lean meats. Go for the breast cut, as it is one of the leanest and most popular options. When buying ground poultry, look for labels that say "low fat" or "breast." Ground lean chicken is a fantastic substitute for recipes that call for ground beef. Remember to remove the skin before serving, as it is one of the fattiest portions.

Choose Lean Cuts of Red Meat

If you're a fan of red meat, select cuts like "loin" or "round." These labels indicate lower-fat options. For beef, choose round, chuck, sirloin, or tenderloin cuts. When using ground beef, opt for 90% fat-free or higher. Remember that chicken, turkey, and fish are generally healthier options, so limit your red meat consumption.

Go for Fish and Seafood

Fish is a great choice for lean protein and is very high in protein. It is also a fantastic source of unsaturated, healthy fats. When adding seafood to your hot pot, opt for shrimp, scallops, and oysters. These options are healthier than fatty meats like beef and pork.

Prepare and Cook Leanly

When preparing your meat, trim any visible fat. Cooking methods like steaming, grilling, poaching, baking, and broiling help keep the fat content low. Sautéing or frying in oil, even olive oil, significantly increases the fat content of your meal. Use marinades to add flavour and tenderise the meat. If cooking in liquid, skim off the fat before cooking, and drain or pat the meat afterward to further reduce calories.

Add high-fibre foods

Hot pot is a communal dining experience where diners cook their choice of meats, seafood, vegetables, and starches in a vessel of broth. While it is a tasty meal, it is not considered healthy or nutritious. However, there are ways to make it healthier, one of which is to add high-fibre foods to your hot pot.

High-fibre foods are essential for promoting weight loss as they keep you full for longer, reducing unnecessary snacking. When preparing a hot pot, you can add high-fibre foods such as carrots, mushrooms, and spinach. These vegetables will not only add nutritional value to your meal but will also provide a variety of textures and flavours to your hot pot.

If you're looking for more high-fibre options to include in your hot pot, consider the following:

• Carrots: Slice them into thin rounds to ensure a quick cook time and add a crunchy texture to your meal.
• Mushrooms: Enoki and beech mushrooms are great choices as they provide a bouncy texture and a grassy flavour. Shiitake mushrooms are another good option as they add umami to your broth.
• Spinach: A leafy green that will add nutritional value without overwhelming the other flavours in your hot pot.

In addition to these, you can also add other high-fibre vegetables like cabbage, chrysanthemum greens, and yu choy. These ingredients will not only make your hot pot healthier but will also add interesting flavours and textures to your meal. Remember, the beauty of hot pot is that you can choose your own adventure once you've learned the basics!

Reduce carbs

Hot pot is not considered a nutritional or healthy meal option. It often contains excessive amounts of sodium, and the ingredients cooked inside the broth can influence its nutritional value. To make hot pot healthier, it is recommended to reduce the carbs, such as noodles and rice.

When it comes to reducing carbs in a hot pot, there are several strategies you can employ. Firstly, opt for a low-carb soup base. Choose a light vegetable-based soup or a low-sodium chicken broth for your stock. This will significantly reduce the overall carb content of your hot pot.

Another way to reduce carbs is to be mindful of the ingredients you add to the hot pot. Instead of noodles, you can add more high-fibre vegetables such as carrots, mushrooms, and spinach. These vegetables will not only reduce the carb content but also increase the nutritional value of your meal.

If you find it challenging to completely eliminate noodles or rice from your hot pot, consider reducing the portion size. Opt for thin noodles or use rice sparingly as a side dish. This way, you can still enjoy the taste and texture of these carbs without consuming too much.

Additionally, you can explore alternative ingredients to replace the carbs. For example, you could use shredded cabbage, zucchini noodles, or cauliflower rice. These options provide a similar texture and bulk to your hot pot without adding a significant amount of carbohydrates.

By implementing these strategies, you can effectively reduce the carb content of your hot pot. Remember, making healthier choices doesn't mean sacrificing taste. With some creativity and experimentation, you can enjoy a delicious and nutritious hot pot that aligns with your dietary goals.

Choose a light dipping sauce

When choosing a light dipping sauce for hot pot, there are many options to choose from. Here are some ideas to get you started:

Light Sesame Soy Sauce

A simple recipe that is perfect for those who are craving an Asian-inspired dish. Combine sesame oil, light soy sauce, oyster sauce, minced garlic, and chopped spring onion. Sprinkle some sesame seeds on top for a crunchy texture.

Chilli Oil Vinegar Dip

This dip is perfect for those who want to add a kick to their hot pot. Chilli oil is the main ingredient, and it can be found in most Asian supermarkets or made at home by heating oil and adding chilli flakes. Combine chilli oil with minced garlic, black vinegar, light soy sauce, and chopped spring onion.

Japanese Sesame Miso

This sauce is creamy, nutty, and umami-rich. It is made with white miso paste, toasted sesame oil, rice vinegar, Chinese sesame paste, coconut aminos, toasted white sesame seeds, and water.

Ponzu Sauce

This Japanese citrusy sauce adds a bright, tasty layer of flavour. It is made with soy sauce, mirin, rice vinegar, and yuzu, resulting in a tangy, sweet, and savoury sauce. Ponzu sauce pairs well with delicate seafood like shrimp or scallops.

Garlic Sauce

A simple yet flavourful sauce, garlic sauce is made by combining minced garlic, sesame oil, soy sauce, freshly squeezed lemon, sugar, and cilantro. This sauce is especially delicious with blanched vegetables like bok choy, broccoli, and mushrooms.

Classic Chinese Peanut Sauce

This addictive sauce is a must-try for hot pot. It is made with sesame oil, soy sauce, rice vinegar, garlic, and peanut butter, resulting in a sweet, salty, nutty, and aromatic flavour. This sauce pairs well with dumplings and boiled meats.

Frequently asked questions