Hot Pot Health Benefits: Nutrition And Well-Being

Hot pot is a popular meal choice for social gatherings, especially during winter. However, despite its nutritional content of fresh meat, vegetables, and soup, hot pot may pose some risks to your health due to its high sodium content. A single serving of hot pot broth can exceed the recommended daily sodium intake by up to three times. In addition, certain soup bases and dipping sauces tend to be oily, high in calories, fat, and sodium. To make hot pot a healthier option, it is recommended to choose clear or light-flavoured soup bases, include more vegetables, opt for lean meats, and limit high-calorie condiments.

Hot pot is a good way to stay warm in winter

Hot pot is a great way to stay warm during the winter. The social aspect of hot pot makes it perfect for cold winter nights. The dish is typically served from a communal pot in the centre of the table, keeping everyone warm as they cook their food.

Hot pot is also a great way to warm up your body from the inside out. The spicy and numbing Chongqing hot pot is known to "clear the sinuses", while Beijing residents like to use lamb, an ingredient said to "drive away the chills and improve circulation".

The long preparation time of hot pot is another reason why it is ideal for cold weather. As the soup boils, you can spend quality time with your companions, making it a fun and interactive group activity.

To make a hot pot, you will need five primary categories of ingredients: broth, meat or seafood, starch, vegetables, and condiments. The broth is usually a mix of water, spices, and salt, but you can also use ready-made soup bases such as spicy Sichuan flavour or seafood flavour. Meat options include thinly sliced lamb, beef, chicken, or pork, while seafood options can include shrimp, fish, or squid. Starch options range from glass noodles to udon noodles, rice, and dumplings. Almost any type of vegetable works well in a hot pot, and a wide range of condiments can be used as dipping sauces to enhance the flavour.

Hot pot is not only a delicious and social meal but also a great way to warm up during the winter. So, gather your friends and family, choose your favourite ingredients, and enjoy a hearty and warming hot pot feast!

The soup base is key to a tasty hot pot

The soup base is the key to a tasty hot pot. It adds flavour to the foods and creates an aroma that is hard to resist. Popular soup bases include satay, curry, pork bone and Sichuan chilli, but they tend to be oily and are higher in calories, fat and sodium.

If you want to make a tasty hot pot at home, you can buy pre-packaged hot pot soup bases from Chinese grocery stores. These come in small packets of different varieties, such as soup bases for Mongolian Hot Pot, Seafood Hot Pot, and Spicy Sichuan Hot Pot. You can also make your own soup base from scratch.

• Choose your soup base wisely: Some soup bases, like chilli, satay, and curry, tend to be high in calories. Instead, you can opt for flavourful and aromatic soup broths made with tomato and corn, parsley and century egg, fish, or soya milk. These options are lower in calories and fat.
• Make your own soup base: By making your own soup base, you can control the ingredients and avoid preservatives, additives, and flavour enhancers. A tasty and healthy option is a tomato hot pot base, which is mild, light, and easy to make.
• Opt for clear or light-flavoured soup bases: Choose soup bases that are clear or have light flavours, such as mushroom or cabbage soup. These options tend to be healthier and lower in sodium.
• Include more vegetables: Vegetables add nutrients and fibre to your hot pot. They can also help absorb excess oil, so consider adding more vegetables to your soup base.
• Choose lean meats and plant-based proteins: Opt for lean meats like chicken and fish, and include plant-based proteins like tofu, which is a good source of lean protein.

Recipe for a tasty and healthy soup base: Sichuan spicy hot pot broth

Ingredients:

• Beef tallow or neutral-flavoured cooking oil (e.g., rapeseed, sunflower, canola, vegetable, corn, or peanut oil)
• Dried chilli pepper and Sichuan pepper
• Spices: star anise, cassia cinnamon, bay leaves, Chinese black cardamom (tsao-ko)
• Aromatics: scallions, onion, coriander, garlic, and ginger
• Sichuan chilli bean paste and fermented black beans
• Shaoxing rice wine and sugar

Instructions:

• Rehydrate dried chillies in hot water until soft, then chop them into a coarse paste.
• Add Shaoxing rice wine to Sichuan pepper and set aside.
• Melt beef tallow or cooking oil in a wok or pot over medium heat, infusing it with star anise, cassia cinnamon, bay leaves, and tsao-ko.
• Remove the spices and add scallions, sliced onion, and coriander to fry until fragrant.
• Add the dried chilli paste, Sichuan chilli bean paste, fermented black beans, minced garlic, and ginger. Simmer to release their flavours.
• Finally, add sugar, Sichuan pepper, and rice wine.
• Transfer the mixture to a heat-proof container and refrigerate until cooled.
• The soup base will solidify and can be stored in the freezer for future use.

In conclusion

By choosing the right soup base and preparing it in a healthy way, you can make your hot pot tasty and enjoyable without compromising your health. Enjoy your hot pot meal with family and friends!

Vegetables should be eaten first

Hot pot is a popular meal choice, especially during the winter months. It is a great way to socialise with friends and family, but it can be unhealthy if you don't make the right choices.

If you want to make your hot pot experience healthier, 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. This means you are less likely to overeat.

Additionally, vegetables tend to absorb oil. If you put fatty foods into the hot pot first, the vegetables that go in afterwards will absorb a lot of fat. This can lead to the unnecessary consumption of calories.

It is best to eat a variety of fresh vegetables, such as watercress, spinach, enoki mushrooms, tomatoes, corn, and pumpkin. These vegetables should be cooked for a minimal amount of time to retain their vitamins. Research has found that boiling or steaming vegetables preserves the most antioxidants, and boiling may even increase antioxidant levels. However, boiling time is important—vitamins B and C are lost or diminished when vegetables are cooked for too long.

After the vegetables, you can move on to carbs, such as noodles, and then finish with meats and proteins.

Choose carbs wisely

Carbs are an important part of a balanced diet, but it's crucial to choose the right types to ensure you stay full and satisfied while also keeping your calorie and fat intake in check.

When it comes to hot pot, it's best to avoid instant noodles, which are high in fat and sodium. Instead, opt for noodles made from udon, vermicelli, or glass. These options are not only lower in fat and sodium, but they also provide a good source of fibre, which will help you stay full and curb your appetite.

If you're looking for an even lighter option, konjac (shirataki) noodles are a great choice. They are low in calories and provide an excellent source of fibre, so you can enjoy your hot pot without the guilt or worry of consuming too many calories.

Another tip to keep in mind is to be mindful of the portion size of your carbs. Even healthier noodle options can contribute to excess calorie intake if you're not careful. A good rule of thumb is to fill half your plate with vegetables, a quarter with protein, and the remaining quarter with your chosen carb.

By choosing your carbs wisely and being mindful of portion sizes, you can enjoy a delicious and satisfying hot pot meal while still maintaining a balanced and nutritious diet.

Avoid fatty meats

Hot pot is a popular Chinese meal where a pot of soup is placed in the centre of the table, and everyone cooks their own ingredients in it. While it is a fun and sociable meal, it can be unhealthy due to the high amount of sodium in the broth, as well as the fat content.

To make the hot pot experience healthier, it is recommended to avoid fatty meats. Here are some tips to avoid fatty meats and make healthier choices:

• Opt for lean meats: Choose lean proteins such as chicken or fish fillets instead of fatty meats like beef or pork belly. Chicken and fish are excellent sources of lean protein and are lower in calories and fat.
• Limit your intake: If you want to include meat in your hot pot, limit your portion size. Go for a smaller serving of meat and bulk up your meal with more vegetables and lean proteins.
• Choose alternative proteins: Instead of fatty meats, consider alternative sources of protein such as tofu, bean curd, or seafood. Tofu is a great plant-based option that absorbs the flavours of the broth. Seafood like shrimp, scallops, and fish are also healthier choices that cook quickly in the hot pot.
• Be mindful of processed meats: Processed meats like meatballs, luncheon meat, and hot dogs are typically high in sodium and fat. Avoid these options and choose fresh, unprocessed meats instead.
• Prioritise vegetable sources of protein: Before adding meat to your hot pot, fill up on vegetable sources of protein like beans, lentils, or edamame beans. These options provide protein and fibre, keeping you feeling full and satisfied.
• Prepare your own meat: If you want to control the fat content, consider preparing your own meat for the hot pot. Look for lean cuts of meat and slice them thinly. By preparing your own meat, you can reduce the amount of fat and choose healthier options.

By following these tips, you can avoid fatty meats and make your hot pot experience healthier and more nutritious. Remember to also pay attention to the type of broth and dipping sauces you choose, as these can also impact the overall healthiness of your meal.

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