Rice Flour Apple Steamed Cake
米粉りんご蒸しパン · Komeko Ringo Mushipan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushipan, or Japanese steamed cake, is a classic preschool snack: no oven needed, just a batter poured into a tray or cups and steamed until it puffs up soft and springy. This version uses rice flour and soy milk instead of wheat flour, eggs and milk, so it is made without egg, milk or wheat. Simmering the diced apple with a little sugar first softens it and brings out its sweetness, so every bite has tender, gently sweet pieces of fruit that small children can chew easily.
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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
- 15 gapple
- 37.5 grice flour
Seasonings
- 1.5 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
- 7.5 gvegetable oil
- 1.5 gbaking powder
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.
Directions
- 1
Cut the apple into 1 cm dice. Put the apple and sugar in a pot and simmer until softened.
- 2
Mix the soy milk and sugar well, then add the oil and stir until it is emulsified and fully blended in.
- 3
Add the rice flour and baking powder and mix until smooth. Stir in the apple from step 1.
- 4
Pour the batter into a tray or cups, arrange them in a steamer, cover, and steam over high heat for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 273 kcal | 546 kcal | 273 kcal |
| Protein | 3.8 g | 7.5 g | 3.8 g |
| Fat | 9.5 g | 18.9 g | 9.5 g |
| Carbohydrates | 44.7 g | 89.4 g | 44.7 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 52.5 mg | 105 mg | 52.5 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 | 273 kcal | 3.8 g | 9.5 g | 44.7 g | 0.9 g | 0.3 g | 52.5 mg | 0.6 mg | 169.5 mg |
| 1 adult serving | 546 kcal | 7.5 g | 18.9 g | 89.4 g | 1.8 g | 0.6 g | 105 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.
