Faznim Binti Fazil, Dietitian, Pantai Hospital Ampang
Yee Sang, also known as Prosperity Toss or Lou Sang, has become an integral part of the Chinese New Year festivities in Malaysia. Every year, the tradition of tossing Yee Sang takes centre stage and Chinese New Year would not be complete without it.
Being a symbolic dish of abundance, Yee Sang comprises a vibrant medley of different ingredients, representing good fortune, prosperity, and all the wonderful vibes of a brand-new year!
This Chinese New Year, let us elevate the celebration by incorporating a healthier and nourishing twist to Yee Sang that delights the taste buds and supports your health and well-being.
Ingredients for a Healthier Twist
Yee Sang can be designed and crafted by prioritising nutrition and health needs. By using a variety of fresh fruits and vegetables, your Yee Sang will be high in fibre, vitamins, and minerals, and vegetarian-friendly too.
Generally, here are the five basic tips to incorporate nutrient-dense elements to your Yee Sang.
1. Incorporate a medley of colourful vegetables.
- To boost nutrient density by providing essential vitamins, minerals, antioxidants.
- Recommended choices are fresh vegetables that provide a crunchy texture such as cabbage, carrot, radish, sengkuang.
2. Add protein to enhance nutritional profile.
- Choose lean proteins such as grilled chicken and smoked salmon.
- Tofu is an excellent option for vegetarian-friendly Yee Sang.
3. Add nuts and seeds.
- You can add a handful of nuts such as almonds, walnuts, or cashew nuts for a dose of healthy fats and a satisfying crunch.
- Healthy fats are good for promoting overall cardiovascular well-being.
4. Choose wholegrains for fibre.
- Wholegrain ingredients like quinoa or brown rice provides fibre and essential nutrients
- They support digestive health and help maintain a sense of fullness.
5. Use homemade dressing.
- Make your own light dressing by using ingredients like olive oil, honey, and citrus for a refreshing and healthier alternative to commercial sticky plum sauce.
Healthy Yee Sang (Vegetarian-Friendly) Recipe
| Main ingredients by Colours | Benefits |
| Red
· Strawberries · Red capsicum strips |
High in Vitamin A & C,
High in lycopene. Lycopene has been linked to improved heart health and protection against certain cancers. |
| Orange & Yellow
· Carrot strips · Pomelo · Yellow capsicum strips |
These orange and yellow-coloured ingredients can help keep your eyes healthy and improved your immune system |
| Green
· Cucumber strips |
High in Vitamin K. Vitamin K play a role in blood clotting, bone metabolism, and regulating blood calcium levels.
|
| Purple
· Purple cabbage strips · Grapes |
High in anthocyanins (antioxidants).
Good for heart health and protection against certain cancers. |
| White
· Radish strips |
High in fibre, potassium & Vitamin C.
|
Other ingredients:
- Cashew nuts are a good source of Omega 3, which is important for heart health.
- You can make home-baked croutons from multigrain bread and wholemeal bread.
- You can use honey as your homemade sauce for sweetness and tanginess.
Place equal portions of vegetable strips, about one handful each, on a spacious plate. Next, arrange the fruits, followed by the addition of cashew nuts and croutons. Complete the ensemble by drizzling the honey sauce as the finishing touch.
When the moment arrives to toss Yee Sang for prosperity and health, gather your family and friends around the table. Each person holds of a pair of chopsticks, and when the tossing begins, raise, and toss the ingredients while uttering auspicious phrases and blessings. Conclude the ritual by savouring the delightful flavours in the joyful and auspicious atmosphere.
Have a Happy, Healthy Chinese New Year!
With a mindful selection of nutrient-rich ingredients, we can celebrate both the abundance of the Chinese New Year celebration and the gift of good health. May your festivities be filled with joy, prosperity, and a deliciously nourishing Yee Sang!
