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  • 執筆者の写真Michie

#85 / Super beauty parfait with vegan cottage cheese and chia seeds / ヴィーガンカッテージチーズとチアシードのパフェ



















4人分 / 調理時間 : 20分(冷蔵庫で寝かす時間を除く) / 難易度 : 超簡単



* 豆乳 300cc

* レモン汁 大1.5


* 固形分 約120g

* メープルシロップ 大1.5


* 液体分 100cc

* チアシード 大1.5

* 果物 お好みで


1. 豆乳を鍋に入れて火にかけ、沸く直前に火を止める。

2. レモン汁を加えて軽く混ぜ、5分おく。

3. ボールにざるを重ねて2を注ぎ、冷蔵庫で30分以上冷やす。

4. 3の固形分(カッテージチーズ)と液体分を分ける。(固形が約130g、液体が約100cc、アバウトで構わない)

5. 固形分にメープルシロップ(大1.5)を混ぜ、冷蔵庫で冷やす。

6. 液体分にメープルシロップ(大1)とチアシードを加えてよく混ぜ、冷蔵庫で一晩冷やす。(12時間以上が理想的。途中かき混ぜると均等に水分を吸うのでなおよい)

7. 器にカッテージクリームを入れ、チアシードプリンをその上にのせ、お好みの果物を飾る。


You need only four ingredients, soy milk, lemon, maple syrup and chia seeds.

Super easy, no oil, refreshing, delicious, good for beautiful skin.

I’m making vegan cottage cheese with soy milk and lemon juice.

And chia pudding with the liquid that comes from making cottage cheese

Chia seeds are a superfood with outstanding nutritional value.

It is said that we could live a day with a tablespoon of chia seeds.

It contains a lot of nutrients such as Vitamin A, Vitamin B1, B2, Vitamin C, Protein, Dietary Fiber, Omega 3, Calcium, Magnesium, Zinc, Iron, Essential Amino Acids, etc. so it is ideal for breakfast and also snacks.

It can be expected to have many benefits such as improving constipation, adjusting the intestinal environment, skin-beautifying effect, anti-aging, adjusting hormone balance, improving irritability, and preventing lifestyle-related diseases.

I use white chia seeds.

White chia seeds is a rare variety born from black chia seeds, and because they swell about 1.5 times more than black chia seeds, so you can feel fullness with less amount of white chia seeds than the same amount of black ones. This means you take lower calories.

So this time, I use 100cc liquid for the chia seeds, but the looseness is different when using black chia seeds.

I'm using 100cc of liquid, but if you get more water while making cottage cheese, you can use all of the liquid.

Don't worry, it becomes just looser, but the taste is almost the same.

And so you can also use black chia seeds too.

I decorate with kiwi and grapes. Mangoes, plums and berries also go well.

A dessert that makes your skin and body beautiful.

I highly recommend this parfait!


Serves 4 / Cooks in 20 minues plus leaving in the fridge / Difficulty : super easy


”Vegan cottage cheese”

* 300cc soy milk

* 1.5 tbsp lemon juice

“Cottage cream”

* about 120g of solid part (cottage cheese)

* 1.5 tbsp maple syrup

“Chia pudding”

* about 100cc of liquid part

* 1 tbsp maple syrup

* 1.5 tbsp chia seeds

* some fruits as your preference


1. Heat soy milk in a small pan until just before boiling.

2. Add lemon juice and stir 5 times, set aside for 5 minutes.

3. Put a colander on the medium bowl and pour the soy milk mixture in it. Put it in a fridge.

4. Divide into the solid part (cottage cheese) and the liquid part.

5. Add maple syrup (1.5 tbsp) in the solid part and mix well. Put it in a fridge.

6. Add maple syrup (1 tbsp) and chia seeds in the liquid part. Stir very well and let the chia seeds soak the liquid overnight (more than 12 hours is best. If possible, stir it while soaking. )

7. Put the cottage cream in a jar or glass, put chia pudding on it, and decorate with some fruits.


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