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  • 執筆者の写真Michie

#94 / Vegan tofu pancake & super healthy apple sauce / ヴィーガン 豆腐パンケーキ とびきりヘルシーで美味しいリンゴソース添え


ヴィーガン ヘルシーパンケーキ
















* 木綿豆腐 200g

* 豆乳 120cc

* メープルシロップ 大2

* 白ゴマ油 大2


* 薄力粉or全粒粉 100g

* アーモンドプードル 80g

* ベーキングパウダー 小2

* 塩 ひとつまみ


* リンゴ 2個

* レモン汁 小1

* シナモン 少々


1. (豆腐パンケーキ)ブレンダーでWETの材料を混ぜる。

2. ボールにDRYの材料を混ぜ、1を加えて混ぜる。

3. 油を熱したフライパンに適量ずつ流し、両面キツネ色になるまで焼く。

4. (リンゴソース) リンゴは皮をむき、薄い銀杏切りにする。

5. 鍋に材料を入れて火にかけ、蓋をして時々混ぜながら約20分、リンゴがしんなり、または崩れるまで煮詰める。

6. ブレンダーでピューレにする。

7. パンケーキにリンゴソースを添える。



It is crispy and fluffy when freshly baked. They are moist when eaten after cooled.

These healthy pancakes are filled with tofu.

And I highly recommend to eat them with my super healthy apple sauce. This is a very tasty apple jam with no sweetener.

Even though it's just condensed to bring out the sweetness of apples, it is so delicious with pancakes, on bread or crackers. And you can eat it as is with no guilt.

I want any child to know this kind of natural sweetness.

Our taste buds will change when we learn how delicious the foods can be without sugar.

The amount of water contained in apples and the way the apples fall apart vary depending on the type, but it is OK to cook them gently while stirring constantly to prevent them from burning.

You can leave the shape of the apple as it is, or puree it as I did to make it more like jam.

It's your choice.

Hope you enjoy!



(Tofu pancakes)


* 200g firm tofu

* 120cc soy milk

* 2 tbsp maple syrup

* 2 tbsp vegetable oil (I use white sesami oil)


* 100g all purpose flour or whole wheat flour

* 80g almond powder

* 2 tsp baking powder

* a pinch of salt

(Apple sauce)

* 2 medium apples

* 1 tsp lemon juice

* a pinch of cinnamon (if you like)



1. (Tofu pancakes) Mix the WET ingredients in a blender.

2. Mix the DRY ingredients in a bowl, add the WET mixture and combine.

3. Pour a moderate amount of the mixture into a pan with oil and cook until golden brown on both sides.

4. (Apple sauce) Peel apples and cut into thin and small slices.

5. Put all the ingredients in a saucepan and combine.

6. Cover with a lid and simmer, stirring occasionally, until apples are soft, about 20 minutes.

7. Puree in a blender.

8. Serve pancakes with apple sauce.


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