Ensure the hygiene of raw materials; add some sesame paste and garlic
Some people consider Malatang to be an unhealthy food, perhaps more because of its humble origins and low price, leading to concerns about its safety. In reality, if safety in raw materials and hygiene in processing are properly controlled, and with reasonable pairing, Malatang can be considered a quite decent fast food, much healthier and more environmentally friendly than fried foods.
First, Beijing's Malatang is not spicy, unless you ask for extra chili. You can add more sesame paste, which is a very healthy condiment rich in calcium and vitamin E. Alternatively, you can add a moderate amount of garlic juice, which also has antibacterial properties.
Second, Malatang usually features a variety of green leafy vegetables, various soy products, seaweed and other algae, mushrooms and other fungi, potatoes and other tubers, fish, eggs, and so on. In comparison, plant-based ingredients are predominant. With proper pairing, it is easier to meet the requirements of acid-base balance than ordinary fast food dishes, and it also aligns with the principle of dietary diversity.
Third, the heating temperature for Malatang is not high, so it does not produce smoke and oil fume or the problem of high-temperature fat oxidation. Compared to high-temperature stir-frying, it causes less air pollution. Moreover, during the process of dipping vegetables, some oxalic acid, nitrites, and pesticides can be removed from the vegetables. Although this results in a partial loss of vitamin C, it also reduces anti-nutritional factors and toxic substances. As long as you regularly change the dipping water and use less salt during the process, it is a very good cooking method.
Fourth, the seasonings for Malatang can be made healthy and low-fat. No oil is added when dipping the vegetables, and when mixing, the amount of oil can also be reduced according to the customer's request. Overall, the ingredients contain less fat and are relatively low in calories. In contrast, when stir-frying dishes, oil is often added in three stages: stir-frying with oil, cooking, and drizzling with bright oil, and customers cannot choose the amount of oil in the dish. To achieve a good nutritional balance when eating Malatang, just pay attention to the following points:
—— Maintain a ratio of 2:1 between fresh vegetables and items like meatballs, sausage slices, and eggs to promote acid-base balance. This is actually very easy to achieve.
—— Increase the variety of foods by choosing more items that you don't usually eat, such as mushrooms, seaweed, and soy products.
– Use less salt and MSG, and use chili in moderation.
– Use sesame paste instead of red oil or sesame oil to increase calcium intake.
– Add some antibacterial garlic juice and vinegar, or eat some raw garlic to help prevent intestinal infections. (Fan Zhihong, Associate Professor at the College of Food Science, China Agricultural University)