Rice Flour Carrot Pancakes
米粉にんじんホットケーキ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These little pancakes are a preschool snack-time favorite: rice flour pancake mix, sweetened soy milk and a spoonful of pureed carrot, cooked in a hot pan and finished with a drizzle of honey. Blending the boiled carrot into a smooth paste tints the batter a gentle orange and slips the vegetable in without any bits for picky eaters to notice. The batter uses no egg or cow's milk, so it is an easy option when you are cooking for children with those allergies. Cut the pancakes into small pieces so they are easy for little hands to pick up.
Contains honey, which should not be given to babies under 1 year old.
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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
- 39 gcarrot
- 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
- 1.2 gbaking powder
- 9 gvegetable oil
- 7.5 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.
- 3 gvegetable oil
- 4.5 ghoney
About the Japanese ingredients in this recipe
- 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.
- 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
Boil the carrot until soft, then blend it into a smooth paste in a blender.
- 2
In a bowl, combine the soy milk and sugar and stir. Add the oil and mix well until emulsified.
- 3
Add the rice flour pancake mix and baking powder and mix until smooth.
- 4
Coat a frying pan with oil, pour in rounds of batter and cook on both sides. Cut into pieces and drizzle with honey.
The batter sticks to the pan easily, so use a generous amount of oil. For children in the final weaning stage (around 12 to 18 months), leave out the honey.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 301.5 kcal | 603 kcal | 301.5 kcal |
| Protein | 3 g | 6 g | 3 g |
| Fat | 14 g | 27.9 g | 14 g |
| Carbohydrates | 42.5 g | 84.9 g | 42.5 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 54 mg | 108 mg | 54 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 256.5 mg | 513 mg | 256.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 301.5 kcal | 3 g | 14 g | 42.5 g | 1.7 g | 0.6 g | 54 mg | 0.8 mg | 256.5 mg |
| 1 adult serving | 603 kcal | 6 g | 27.9 g | 84.9 g | 3.3 g | 1.2 g | 108 mg | 1.5 mg | 513 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.
