Hot Pot Healthified: Tips For A Nutritious And Delicious Feast

Hot pot is a popular Chinese cooking method where a pot of soup stock sits in the centre of a dining table while people add various ingredients, including meat, seafood and vegetables, into the broth. While it is a great way to stay warm in winter, it can also be a very calorific meal. However, there are several ways to make hot pot healthier. Firstly, choose your soup base wisely. Instead of popular bases like satay, curry, pork bone and Sichuan chilli, opt for tomato and corn, parsley and century egg, fish, or soya milk. These options are lower in calories and fat. It is also recommended to eat your vegetables first, as they are a source of dietary fibre and can help you feel full. Additionally, vegetables tend to absorb oil, so if fatty foods are placed in the pot first, the vegetables will soak up the fat. Eating vegetables first can help prevent unnecessary calorie intake. When it comes to noodles, skip the instant variety, which is high in fat and sodium, and go for udon, vermicelli or glass noodles instead. Konjac noodles are also a great option, as they are low in calories and a good source of fibre. Finally, it is best to save meats and proteins for last. Opt for seafood and lean meats like chicken and fish fillets, or vegetarian options like tofu and fresh bean curd, which are lower in calories.

Choose a soup base with fewer calories and fat, like tomato and corn or soya milk

Choosing a soup base with fewer calories and fat is a great way to make your hot pot healthier. Here are some tips and suggestions for selecting a nutritious soup base:

Tomato and corn soup base:

• Tomatoes and corn are excellent choices for a healthy hot pot soup base. They add a rich flavour to the broth while being low in calories and fat.
• To make a tomato and corn soup base, you can add tomato wedges, corn cut into thick pieces, and other vegetables like celery and shiitake mushrooms to your broth.
• Tomatoes provide a slight sourness that pairs well with spicy hot pot, while corn helps to flavour the broth.

Soya milk soup base:

• Soya milk is another healthy option for your hot pot soup base. It is plant-based, often low in fat, and provides a creamy texture to your broth.
• You can find packaged soya milk specifically designed for hot pot soup bases, or you can make your own by heating up plain soya milk and adding spices and seasonings to taste.

Other tips for a healthy soup base:

• Use a clear broth (清汤) instead of a spicy broth. The clear version is generally milder and may have fewer calories.
• If you want to add some spice to your hot pot, consider using chilli peppers or chilli oil. You can control the amount of spice and calories by adding these ingredients gradually.
• Avoid pre-made soup bases that are high in sodium. Look for low-sodium options or make your own soup base from scratch.
• Load up on vegetables: in addition to tomatoes and corn, add bean sprouts, celery, and green onions to your soup base for extra nutrition and flavour.

Create a sauce with herbs and spices instead of calorie-dense sauces

Hot pot is a popular Chinese cooking method where a pot of soup stock sits in the centre of a dining table while people add and cook a variety of ingredients, including meat, fish, and vegetables. While it is a great social dining format, the more time spent at hot pot, the more calories one is likely to consume.

Condiments and sauces are a favourite aspect of hot pot, with the array of choices allowing for unique dipping sauces. However, popular condiments such as chilli oil, satay, peanut, and sesame sauces are calorie-dense and full of fat and sodium.

To make a healthier sauce, opt for creating a sauce with herbs and spices instead of calorie-dense sauces. This way, you can still add flavour to your hot pot without the extra calories. Use chopped herbs like parsley, garlic, spring onions, vinegar, and soy sauce. If you prefer spicy food, add chopped or crushed chilli peppers instead of chilli oil and chilli paste.

This way, you can still enjoy the natural flavours of the foods without the extra calories, fat, and sodium. By creating a sauce with herbs and spices, you can make your hot pot experience healthier and more nutritious.

Eat vegetables first to absorb oil and create a feeling of fullness

Hot pot is a popular Chinese cooking method where a pot of soup stock is placed in the centre of a dining table, with people adding various ingredients such as meat, fish, and vegetables to the bubbling broth. It is a social meal, perfect for families and groups of friends, especially during the winter months.

To make hot pot a healthier meal, it is recommended to eat vegetables first. This is because vegetables are a source of dietary fibre, which helps to create a feeling of fullness and pace your appetite. Additionally, vegetables tend to absorb oil. If fatty foods are placed in the pot before vegetables, the vegetables will soak up a lot of fat. Eating vegetables first prevents the unnecessary intake of calories.

A variety of fresh vegetables can be enjoyed, such as watercress, spinach, enoki mushrooms, tomatoes, corn, and pumpkin. These vegetables can be prepared in bite-sized pieces and cooked in the hot pot broth for a few minutes until tender.

It is also suggested to tackle carbohydrates next. Carbohydrates can help curb your appetite and prevent overeating. Instead of instant noodles, which are high in fat and sodium, opt for healthier alternatives such as udon, vermicelli, glass noodles, or konjac noodles. These noodles are low in calories and provide a good source of fibre.

By eating vegetables and carbohydrates first, you can create a feeling of fullness and absorb excess oil before moving on to the protein options.

Choose healthier carbs like udon, vermicelli, and glass noodles over instant noodles

Choose Healthier Carbs

Hot pot is a popular Chinese cooking method where a pot of soup stock is placed in the centre of a dining table, with people adding various ingredients such as meat, fish, and vegetables to the boiling broth. While it is a great way to stay warm in winter, the more time spent on hot pot, the more hidden calories one is likely to consume.

A key way to make hot pot healthier is to choose healthier carbs. Instant noodles, for example, are high in fat and sodium. Instead, opt for noodles like udon, vermicelli, and glass noodles. Udon noodles are thick wheat noodles that are chewier and have a softer texture compared to other wheat noodles. They are made from wheat flour, salt, and water, and sometimes contain ingredients like egg, vinegar, and kudzu starch. Vermicelli, on the other hand, are thin, long noodles made from rice, beans, or other grains. They are often used in soups, stir-fries, and salads, and their mild flavour makes them versatile for various dishes. Glass noodles, also known as cellophane noodles or bean thread noodles, are made from various ingredients like mung bean starch, potato starch, or sweet potato starch. They are flavourless, transparent, and have a chewy texture.

These healthier alternatives to instant noodles will help curb your appetite and prevent overeating. They also provide a good source of fibre, which aids in digestion and promotes a healthy gut. Additionally, these noodles tend to have a lower calorie count and less fat and sodium, making them a better choice for those conscious of their health and weight.

So, the next time you prepare a hot pot, remember to opt for udon, vermicelli, or glass noodles instead of instant noodles to make your meal healthier and more nutritious!

Save meat for last and opt for lean meats like chicken and fish fillets

Hot pot is a popular meal choice, especially during the winter months. However, the long duration of a typical hot pot meal means that diners can easily consume more calories than they realise. To make your hot pot a healthier meal, it is recommended that you save meat and protein for last. Opt for lean meats like chicken and fish fillets, and seafood such as shrimps, scallops, and oysters.

Chicken and fish fillets are lean meats that are lower in fat and calories. Chicken breast from a natural environment is not injected with hormones and has tender, low-fat flesh. Fish that are rich in Omega-3, such as salmon and mackerel, are also excellent choices. For chicken, slice both white and dark meat into stir-fry-sized pieces about one-eighth to one-quarter inch thick. You can place the chicken in the hot pot as is, or marinate it first with a splash of rice wine and a little salt, white pepper, and julienned ginger. For fish, slice it about a quarter-inch thick and use a small strainer to prevent the slices from getting lost in the pot.

If you want to include beef or pork in your hot pot, it is best to limit your intake and opt for leaner cuts. Beef, pork, and lamb are typically prepared as paper-thin slices for hot pot. These thin slices only need to be dipped a few times in the broth and will cook in seconds. Look for pre-sliced packages in the freezer section of Asian supermarkets. Remember to thaw the meat before eating. If you cannot find pre-sliced meat, slice it as you would for a stir-fry.

In addition to meat, you can also include tofu and soy products in your hot pot. Tofu is an excellent source of protein and is low in calories. However, fried tofu products are high in fat and should be consumed in smaller quantities. For a healthier alternative, try tofu skins.

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