Desserts
Peanut, Yam and Glutinous Rice Cake (Oil-Free, Low-Sugar Healthy Version)
Peanut, yam and glutinous rice cake is a traditional Chinese pastry that beautifully combines the spleen-strengthening properties of yam with the crunchy texture of nuts. It has a soft, sweet, and chewy texture. This healthy and delicious treat, made with little to no oil and controlled sugar, is a perfect snack for the whole family.
Main Ingredients
- Chinese yam (iron yam preferred) (peeled net weight) 250g
- Glutinous rice flour 150-180g
- Roasted peanuts (crushed) 50g
- Roasted black sesame (crushed) 30g
- Red dates (pitted) 8-10 pcs (or red date paste 50g）
- Honey or condensed milk 20g
- Granulated sugar 30g
- Water as needed
- Dry glutinous rice flour as needed
- Cooking oil a little
Steps
Peel the yam (wear gloves) and slice thinly. Steam for 15-20 minutes until completely soft. Mash while hot into a smooth paste. (Let excess moisture evaporate if the paste is too wet.)
Gradually add glutinous rice flour (about 150g) to the mashed yam. Knead into a smooth, non-sticky, and pliable dough. Add a little water if too dry. Cover with plastic wrap.
Mix the crushed peanuts, black sesame, and sugar (20g) together. If adding chopped red dates, reduce the sugar accordingly.
Take about 25-30g of dough, roll into a ball, and flatten into a disc. Place about 8-10g of filling in the center. Wrap and seal the edges to form a ball. Dust the ball lightly with dry glutinous rice flour.
Lightly grease or dust a mooncake mold. Press the ball into the mold to create a pattern. Place on parchment paper in a steamer over boiling water. Steam over medium-high heat for 10-12 minutes. (Uncover immediately after steaming.)
TCM Notes
Strengthens the spleen and stomach (core benefit): Yam is a mild yet effective ingredient for nourishing the spleen and lungs. Glutinous rice also helps tonify qi. Tonifies qi and nourishes blood: Peanuts harmonize the stomach and moisten the lungs. Black sesame is rich in calcium and vitamin E. Rich in nutrients: Yam contains mucilage and diastase; nuts provide high-quality unsaturated fatty acids and dietary fibre.
Suitable for：Those with weak spleen and stomach, or poor appetite Children and teenagers needing nutritional support Health-conscious individuals seeking a light snack General population as a daily healthy treat
Not suitable for：Diabetics (Use with caution!): High in sugar and glutinous rice, which can cause blood sugar spikes. Those with indigestion or bloating (Use with caution!): Glutinous rice is sticky and hard to digest. Those with damp-heat or phlegm-fire (Avoid!): Symptoms include fever, cough with yellow phlegm, and abdominal distension. Those allergic to peanuts, yam, or glutinous rice (Avoid!).
