BAO DOWN TO MUSCLE UP
Our recipes turn the much-hyped stuffed buns into steaming handfuls of healthiness
FEASTS FROM THE EAST
The idea that dumplings represent the unhealthiest of starchy Far Eastern fare is running out of steam – bao have won over food-stall frequenters to become a fixture on high-end menus. “Bao is a prime example of social media fuelling a foodie phenomenon. Everyone wants bao now,” says Tom Moxon, exec chef at Flesh & Buns. But behind the double-taps is a streetfood filled with health benefits to take away.
Let MH help you rise to grandmaster bunmaker.
i) DUCK CONFIT
Cooking meat in its own fat might not appeal to every health snob, but confit really is the best way of showing off meat’s flavour. And with high levels of selenium boosting your immune system, office flu will be water off a duck’s back.
ii) PORK BELLY
This classic filling is still first choice for many chefs, and with fats from unprocessed meats given the allclear on heart risks, you’re free to pig out. In fact, pork belly is stuffed with heart-helping B vitamins. Save the scratchings for cheat day.
iii) SHIITAKE
Rehydrated shiitake are renowned for their unique texture and earthy flavour, making them an alternative to meat that tastes just as good. They’re also rich in the antioxidant ergothioneine, which reduces your risk of developing tumours.
iv) ROAST BEEF
Gym bros in need of a post-workout protein fix needn’t miss out. Each bun packs around 26g plus naturally occurring creatine for muscle recovery. Once you’ve tried your beef smothered in green chilli and garlic, roasts will never be the same.
BUNS OUT THE OVEN
To make eight buns, mix a 7g yeast sachet with 75g warm water, 70g milk and 20g sugar in a bowl. Leave for 10 minutes then mix in 250g plain flour and cover with clingfilm. Let it rest for 30 minutes until it doubles in size. Knead salt and oil into the dough before cutting off 50g balls and rolling flat until 3mm thick. Brush with oil, fold in half before laying on a tray and leaving under clingfilm for 20 minutes to rise. Now for the important bit. As the healthiest way to cook, steaming is the closest you’ll come to guilt-free fast carbs. You’ll need a strong source of steam, so fill a wide-bottomed skillet (£ 110 lecreuset.co.uk) with 1cm of water and bring to boil. Next, transfer the buns to a bamboo steamer (£ 15 lakeland.co.uk) lined with greaseproof paper and drop into the pan to steam for 15 minutes. The delicate nature of the buns – which become denser and toughen up as they cool – means hands off until feeding time. Plate up using traditional chopsticks instead (£ 3 japancentre.com), take a bao, and get ready to eat your fill.