Balance protein and fat
The cuisine of Tuyen Quang's highlands is famous for dishes made from lean, free-range black pigs, such as grilled, roasted, smoked black pork, and sausages. These are a rich source of protein and fat, offering a distinctive and unforgettable flavor. However, excessive consumption, especially of fried and roasted dishes, can lead to indigestion, weight gain, and increased blood fat levels.
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| Tourists enjoy local cuisine at the Nặm Đăm Community Tourism Village, Quản Bá Commune. Photo: Hoàng Hà |
To ensure safety, we need to divide high-protein, high-fat foods into smaller meals or eat them in moderation. Each meal should not exceed 100-150g of meat. When enjoying roasted or grilled dishes, try to remove as much of the skin and fat (especially subcutaneous fat) as it contains a lot of cholesterol. Healthy cooking methods should be prioritized. Instead of focusing solely on fried and roasted dishes, include simpler options such as steamed black pork wrapped in banana leaves or boiled pork with ginger fish sauce to preserve the meat's sweetness and reduce fat content.
Increase your fiber intake with wild vegetables and natural spices.
A characteristic of Tet feasts is the overwhelming presence of protein-rich dishes (meat, sausages) and a lack of fiber, leading to constipation or digestive disorders. This is where wild vegetables, fresh fruits and vegetables, and unique spices from the highlands come into play.
Therefore, a variety of green vegetables are needed. A plate of boiled green vegetables or a salad is always included in the feast. When eating black pork or stream fish, the people often eat them with many kinds of aromatic herbs, forest leaves, and spices such as ginger, lemongrass, and perilla leaves. These leaves not only enhance the flavor but also aid digestion.
In addition, it's necessary to balance the meal with pickled vegetables like pickled onions to prevent boredom with the taste. However, it's important to note that these dishes often contain high amounts of salt. People with high blood pressure or stomach problems should limit their intake or make their food less salty.
Divide the cake into appropriate portions.
Sticky rice cake (Bánh chưng) is the heart of the Tet holiday feast, but it's also a major source of carbohydrates and energy. Eating sticky rice cake with other fatty meat dishes can easily lead to excess calories.
To ensure nutritional balance, sticky rice cakes (bánh chưng) should be eaten with pickled vegetables or boiled vegetables to balance the amount of carbohydrates and fiber. Slice the sticky rice cake thinly, and only eat 1-2 small pieces per main meal, avoiding eating a whole large cake at once. Traditional sweet cakes like bánh khảo and bánh rợm, while delicious, contain a lot of sugar and glutinous rice. They should be enjoyed after main meals and only in small quantities.
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| A meal served during Tet (Vietnamese New Year) needs to be nutritionally balanced. |
Healthy drinks
During Tet (Vietnamese Lunar New Year), drinking alcohol is unavoidable at gatherings and social events. However, excessive alcohol consumption not only harms the liver and nervous system but also increases the risk of food poisoning due to uncontrolled drinking. Water and herbal teas should be prioritized. Instead of soft drinks, beer, or alcohol, switch to green tea, fresh fruit juices, or teas made from the leaves of the *Vối* plant (a type of medicinal herb) or roasted black beans. Green tea is rich in antioxidants, helps detoxify the body, and aids digestion. If you must drink, do so during meals, not on an empty stomach.
Ensuring food hygiene and safety.
Food safety is key to a healthy Tet holiday. Food poisoning during Tet is often due to improper storage and processing. It's essential to choose foods with clear origins. Prioritize purchasing food, especially dried specialties like dried bamboo shoots and sausages, from reputable establishments with clear origins to avoid harmful preservatives. Ready-made dishes like pork sausage, ham, and jellied meat should be refrigerated and consumed within 3-5 days. Sticky rice cakes (Banh Chung) should be hung in a dry, well-ventilated place and reheated by boiling or steaming before eating to prevent mold and spoilage.
By applying these safe nutritional tips, combined with the refined and rustic flavors of Tuyen Quang cuisine, you and your family will have a complete and healthy Lunar New Year celebration while preserving the beautiful traditional culture of the highlands.
Bao Chi
Source: https://baotuyenquang.com.vn/xa-hoi/202602/ven-tron-huong-tet-56636cb/
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