Rice Flour Apple Pancakes
米粉りんごホットケーキ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These soft little pancakes are made with a rice flour pancake mix and sweetened soy milk, so they are egg-free and dairy-free, and the batter comes together in one bowl. The apple is simmered with a little sugar first, so it turns tender and jammy and disappears into the pancake instead of staying crunchy, which is what makes even hesitant little eaters reach for a second piece. Cutting the finished pancake into pieces makes it easy for small hands to pick up at snack time. Rice flour pancake mixes vary, so check the label if wheat is a concern in your household.
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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
- 27 gapple
- 30 grice flour pancake mixA Japanese pancake mix made mainly from rice flour. Not every brand is wheat-free, so check the package label if you are avoiding wheat. Substitute: Another pancake mix. Many mixes contain wheat, milk or egg, so check the allergen statement for anything you are avoiding.
Seasonings
- 3.6 gsugar
- 45 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 7.5 gsugar
- 9 gvegetable oil
- 1.2 gbaking powder
- 3 gvegetable oil
About the Japanese ingredients in this recipe
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- rice flour pancake mix (米粉のホットケーキミックス)
- A Japanese pancake mix made mainly from rice flour. Not every brand is wheat-free, so check the package label if you are avoiding wheat. Substitute: Another pancake mix. Many mixes contain wheat, milk or egg, so check the allergen statement for anything you are avoiding.
Directions
- 1
Cut the apple into small cubes, put it in a pot with the sugar, and simmer until soft.
- 2
In a bowl, mix the soy milk and sugar. Add the oil and whisk well until emulsified.
- 3
Add the simmered apple from step 1, the rice flour pancake mix, and the baking powder, and mix until smooth.
- 4
Coat a frying pan with oil, cook the batter in rounds, and cut into pieces.
The batter sticks to the pan easily, so use a generous amount of oil.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 301.5 kcal | 603 kcal | 301.5 kcal |
| Protein | 2.7 g | 5.4 g | 2.7 g |
| Fat | 13.8 g | 27.6 g | 13.8 g |
| Carbohydrates | 42.9 g | 85.8 g | 42.9 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 45 mg | 90 mg | 45 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 169.5 mg | 339 mg | 169.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 301.5 kcal | 2.7 g | 13.8 g | 42.9 g | 1 g | 0.6 g | 45 mg | 0.6 mg | 169.5 mg |
| 1 adult serving | 603 kcal | 5.4 g | 27.6 g | 85.8 g | 2.1 g | 1.2 g | 90 mg | 1.2 mg | 339 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.
