Fu Rusks (Sweet Baked Wheat Gluten Snack)
お麩のラスク（乳なし） · Ofu no Rasuku
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Fu are light, airy cakes of dried wheat gluten that usually go into miso soup or simmered dishes in Japan, but here they stand in for the bread in a classic rusk. Tossed with a little oil and sugar and baked until crisp, they turn into a delicate, crunchy snack that children love to nibble on. Because fu is so porous, it crisps up in just a few minutes, and using oil instead of butter keeps this treat dairy-free for children with milk allergies.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 6 gfu (dried wheat gluten cakes)Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
Seasonings
- 6 gvegetable oil
- 2.8 gsugar
About the Japanese ingredients in this recipe
- fu (dried wheat gluten cakes) (麩)
- Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
Directions
- 1
Drizzle the vegetable oil over the fu and toss until every piece is evenly coated.
- 2
Add the sugar and toss to combine.
- 3
Arrange the fu from step 2 on a baking sheet lined with parchment paper and bake in a toaster oven (or an oven preheated to 180°C (350°F)) for about 5 minutes, until crisp.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 84 kcal | 168 kcal | 84 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 6.1 g | 12.3 g | 6.1 g |
| Carbohydrates | 6.1 g | 12.3 g | 6.1 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 1.5 mg | 3 mg | 1.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 7.5 mg | 15 mg | 7.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 84 kcal | 1.8 g | 6.1 g | 6.1 g | 0.2 g | 0 g | 1.5 mg | 0.3 mg | 7.5 mg |
| 1 adult serving | 168 kcal | 3.6 g | 12.3 g | 12.3 g | 0.3 g | 0 g | 3 mg | 0.6 mg | 15 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
