foto ilustrasi: Instagram/anadinana_
Soto jeroan daging is indeed a favorite of many Indonesian culinary lovers. The fragrant aroma of the broth, strong spices, and tender pieces of offal make anyone tempted to slurp it down to the last drop. But behind its deliciousness, soto jeroan has another side that you need to pay attention to, the high fat and cholesterol content.
According to Harvard.edu, consuming meat and offal that are high in saturated fat can increase LDL cholesterol levels (bad cholesterol) which is dangerous for the heart. But that doesn't mean you have to immediately cut ties with this favorite food. With the right cooking method, you can still enjoy offal soto without having to worry about increasing cholesterol.
Come on, learn how to cook beef offal soup that is low in fat but still rich in flavor and tempting to the taste buds.
Why Are Meat Offal Prone to High Fat and Cholesterol?Offal such as tripe, lungs, liver, and intestines are indeed favorite ingredients in traditional dishes, including soto. However, these parts contain quite high levels of fat and cholesterol because they function as metabolic organs. Saturated fat in offal can trigger plaque buildup in blood vessels which increases the risk of heart disease and stroke.
However, it does not mean that all offal should be avoided. The key is in choosing the type of offal, processing techniques, and reasonable consumption portions.
Healthy Cooking Techniques to Keep Offal Safe to EnjoyOne of the main keys to cooking low-cholesterol offal soto is the boiling technique. Here are some simple but effective tricks:
1. Boil the offal twice. Discard the first boiling water to remove fat and dirt.
2. Use clear broth. Avoid using coconut milk because it can increase saturated fat content.
3. Use little to no oil. If you want to saute spices, use healthy oils like olive oil or simply saute without oil in a non-stick pan.
If you want the taste of soto to remain delicious but safer for your body, try adding or replacing ingredients such as:
- Beef tenderloin or skinless chicken is lower in fat than offal.
- Fresh vegetables such as cabbage, tomatoes, and bean sprouts to add fiber and volume to the dish.
- Vegetable stock as a substitute for coconut milk or fatty stock.
Spices are the main secret to the deliciousness of soto. Fortunately, spices can also be a healthy solution because they can add a natural savory taste without fat. Some important spices that you can use:
- Ginger and turmeric: gives a warm and fresh taste.
- Galangal and lemongrass: create the distinctive, tempting aroma of soto.
- Coriander and candlenuts: enrich the flavor without needing a lot of oil or coconut milk.
- Lime leaves and bay leaves: provide a delicious aroma that makes the sauce even more delicious.
- Add fresh vegetables such as tomatoes, cabbage, or bean sprouts when serving.
- Use lime juice to add freshness and reduce nausea.
- Sprinkle enough fried onions, don't overdo it so as not to add trans fat.
Step 1: Preparation of Offal
- Wash the offal thoroughly, boil for 15 minutes, then drain.
- Reboil with new water, add bay leaves and ginger to remove the smell.
Step 2: Making the Sauce
- Saute the ground spices (turmeric, coriander, shallots, garlic, candlenuts) with a little oil.
- Add the spices to the boiling water, add lemongrass, lime leaves, and galangal.
- Let it boil and infuse.
Step 3: Serving
- Serve the offal with clear broth, add fresh vegetables, celery leaves, fried onions, and lime.
1. Can boiling offal really reduce cholesterol?
Boiling offal cannot remove all cholesterol, but it can help reduce the saturated fat content on the surface and the remaining blood or dirt that sticks. The first boiling water should be discarded to reduce this risk. The second boiling can be used as a broth after adding spices.
2. How many times a week is it safe to consume offal soup for people with high cholesterol?
Ideally, a maximum of one small portion per week. The amount should be limited and accompanied by a balanced diet, low in saturated fat, and balanced with regular exercise.
3. What are the best offal that is more 'cholesterol friendly'?
Liver and lungs are relatively lower fat offal compared to tripe and intestines. However, consumption should still be limited. If you want to be safe, you can choose tenderloin or skinless chicken as a substitute.
4. What are the long-term effects of eating offal too often?
Excessive consumption of offal in the long term can trigger cholesterol buildup in the blood vessels, increasing the risk of heart attack, stroke, and even kidney failure because some offal are high in purines and can also trigger gout.
5. What is the difference between good (HDL) and bad (LDL) cholesterol that is often mentioned in articles like this?
HDL (High-Density Lipoprotein) cholesterol is called good cholesterol because it helps carry bad cholesterol (LDL) from the blood vessels to the liver to be removed. In contrast, LDL cholesterol can build up on artery walls and cause narrowing of the blood vessels. Saturated fatty foods such as organ meats tend to raise LDL cholesterol.
(brl/red)
