Healthy Mooncakes for the Mid-Autumn Festival

Love them or hate them, mooncakes are a key element of the Mid-Autumn Festival in China, so here are some lighter options.

Mooncakes are to the Chinese what fruitcake is to most Western countries; a confection that is only seen once a year, is closely associated with a particular holiday and season, and traditionally gifted to friends, family and acquaintances as a way of showing generosity and good cheer. And like fruitcake, it is often re-gifted several times during the holiday season since few people actually enjoy eating more than a mouthful of the dense “pastry,” primarily due to its rich flavor and not-so-healthy reputation.

For tourists and expats, the biggest surprise usually comes from the unexpected flavor combinations which are all cleverly hidden under similar-looking, ornate and quite beautiful crusted exteriors. Anyone with a strong grasp of written Chinese usually knows immediately either from the packaging or the character(s) on the cake itself what is hidden within, but non-locals can enjoy this added mystery.

Traditional fillings like salted duck egg, minced pork, sweet red bean and Chinese date paste are all centuries-old favorites. Some of the southern provinces and Vietnam are famous for their durian-centered mooncakes, which have mixed response, whereas Taiwan’s pineapple-filled versions seem to be a hit with nearly everyone.

Still, the sugar, fat and carbs in a medium-sized mooncake could send a diabetic into a comma and the rest of us in search of looser pants, thanks to a mooncake’s massive 300 to 900 plus calories per serving (depending on ingredients).

Furthermore, to offer variety and to appeal to changing taste buds, in recent years coffee shop chains, candy and confectionary brands and ice cream companies have jumped on the mooncake bandwagon too, and begun to offer their own twists on how a mooncake should taste, seeing huge success (and profit) amongst locals in the process. These internationally-inspired mooncakes include cheesecake, green tea, chocolate fudge, ice cream sundae and just about any other flavor that can be molded into the proper mooncake shape. And, while interesting, none of these would make the “healthy choices” list for anyone looking to lose, or at least avoid gaining, a bit of weight as the cooler weather creeps in.

But, aside from simply passing them on to the next “lucky” recipient, are there any healthier or lighter options around China for someone who would like to enjoy eating a mooncake or two (or more) during the Mid-Autumn Festival season? China Health Insurance investigates.

Traditional Choices

To begin with, it’s worth noting that no mooncake should really be considered “health food.” Like most holiday treats around the world, mooncakes are a celebration food, so rather than eating them all the time we can simply enjoy a lighter version on occasion.

Additionally, asking about the ingredients before purchasing is a good way to avoid some of the super high fat and calorie offenders, and mini-mooncakes are a good way to cut down on the total intake while still enjoying this traditional celebration snack.

• Beijing-Style Mooncakes

With their thin flour-and-water-only crust and more delicate fruit and nut fillings, which tend to be lower in sugar than most, Beijing-style mooncakes are some of the lighter options out there. As with all mooncakes, the salted egg-yolk centered versions are the highest in cholesterol and fat, and should really be avoided if possible. Also, when purchasing these mooncakes, it’s good to find out if the crust contains lard since it is sometimes included to make for easier to transport without crumbling, but of course this ingredient raises the fat and calorie content of the cake.

• Chaoshan-Style Mooncakes

These are a larger variety of mooncake, so sharing is advised. Chaoshan-style mooncakes tend to tip the calorie scale, ounce-for-ounce, a little lower than most thanks to their thin crust and fillings that are higher in fiber and protein. These are the mooncakes that usually have lots of food coloring added to their crust resemble the color of the filling, so they may come in pink, green, purple and even black, and are usually filled with black bean and potato or mung bean paste, and can be sweet or savory.

Specialty, Health-Conscious Options

While certainly more expensive, there are a few high-end manufacturers who are now catering to an emerging, more health-conscious mooncake-buying market, in some cases using fresh fruits, yoghurt and gelatin fillings in place of traditional candied fruits, cured pork, lard and salted egg-yolks.

• Kerry Hotel

The Hong Kong-based Kerry Hotel chain is well known throughout mainland China for its luxury hotels with fine dining restaurants and luxury gift shops selling high-end goods with an Asian twist. This year they have added a no-sugar-added option to mooncake offerings, and since many of the Kerry Hotel gift box sets feature mini-mooncakes it will be easier to avoid overindulging.

• Din Tai Fung

Taiwanese restaurant chain Din Tai Fung is known for fresh ingredients and simple Chinese flavors without a lot of unnecessary additives, which has helped them gain popularity around the world and establish branches in nearly a dozen countries. This approach has been adapted to their new line of mooncakes too, and Din Tai Fung is offering mini versions made with fresh fruits and nuts for a healthier yet traditional flavor.

• Crystal Jade

By far the most interesting and least traditional option on this list, Crystal Jade’s Kindred Bliss line of mini mooncakes plays on the popularity of jelly and pudding treats. Both opaque and translucent versions are on offer. Fillings include mixed berries, mango, guava and aloe vera and soursop flavors. Targeted toward kids who are not intrigued by the traditional pastries of yesteryear, these new concepts should be not only exciting to eat, but lighter too.

The DIY Option

As with many things, if you can’t find exactly what you are looking for, sometimes you have to take matters into your own hands. While mooncakes of a bygone era were always handmade, thus adding to the value and sentimentality of the gift, today they are usually store-bought for convenience’s sake. By making your own mooncakes you have the chance to get back to the roots of the tradition, and you can also control exactly what ingredients go into the finished product.

Equipment to make homemade mooncakes is actually pretty basic; the only out-of-the-ordinary item typically being the mold used for very ornamental cakes, and recipes are easy to find online for almost any version. So to really experience the Mid-Autumn Festival and its mooncake tradition the old-fashioned way, and cut calories and fat in the process, try your hand at making a few of your own.