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  • 執筆者の写真Michie

#71 / “Pumpkin pudding low calorie & vegan & GF” / “二色のヴィーガンカボチャプリン(乳卵不使用、グルテンフリー、低カロリー)”




















* カボチャ(内側の黄色い部分)230g

* カボチャ(外側の皮の部分 50g

* メープルシロップ 50cc

* 豆乳 250cc

* 粉寒天 1g

* バニラエキストラクト 小1

* シナモン 少々


* ビスケット(くだく)40g(私はタイムのビスケットを使っています)

* ココアパウダー 小2


1. 器にビスケットとココアパウダーを合わせてしく。

2. カボチャは皮と実に分け、両方蒸し器で柔らかく蒸す(約15分)。

3. メープル、豆乳、粉寒天、バニラ、シナモンを鍋に入れて混ぜながら火にかけ、沸いたら弱火にして1分加熱する。

4. 蒸したカボチャの黄色い部分の半量と3の半量をブレンダーにかける。

5. 蒸したカボチャの黄色い部分の半量とカボチャの皮と3の半量をフードプロセッサーにかける。

6. 1のグラスに緑のペーストを流し入れ、その上に黄色のペーストをそっと流し入れる。

7. 冷蔵庫で冷やし固める。


Super easy, low calorie, gluten free, no fat (without cookies), but so nice!

The ingredients are almost only pumpkin and soy milk, so it’s very gentle taste.

Don’t get used to sugar and oil too much.

Feeling the sweetness of vegetable is very important.

This pudding is very creamy as I use very little agar.

I use cookies with cocoa taste for the base but you can omit it.

If possible, use a green-skinned pumpkin to create a beautiful layer of green and yellow.

We are so accustomed to the stimulus of sugar and oil that without it it no longer feels delicious.

To put it the other way around, even if you make a sweet that isn't good enough, it will be delicious if you sprinkle it with sugar. If you add a lot of oil, you can make it delicious.

The influence of oil and sugar is so big.

However, if you gradually change the white sugar to less refined sugar or beet sugar or maple syrup, or reduce the amount of oil, your body will adapt to it.

One day, when you ate a sold snack, you might notice 'how sweet it was!' or 'it's too oily!'.

Making sweets is fun, happy and safe. That makes so happy yourself and your family too.

Don't put up with sweets, just try new fun things.

Even little by little, your taste and body will change, so please give it a try.


"Ingredients" (5 glasses)

* pumpkin(the yellow part)230g

* pumpkin skin(the green part) 50g

* 50cc maple syrup

* 250cc soy milk

* 1g agar

* 1 tsp vanilla extract

* a pinch of cinnamon


* 40g crumbled vegan biscuit (I use my thyme cookies)

* 2 tsp cocoa powder


1. Combine biscuits and cocoa powder in a bowl.

2. Separate the skin from pumpkin and cut the skin and the pumpkin into small size. Steam them until soft (about 15 minutes).

3. Add maple syrup, soy milk, powdered agar, vanilla, and cinnamon in a small pan and heat, mixing constantly. When it boils, reduce the heat to low and cook for 1 minute.

4. In a food processor blend half of the yellow part of the steamed pumpkin and half of the agar liquid. Set aside.

5. Blend the rest of the yellow part , the rest of the agar liquid and all of the green part.

6. Put the biscuit into glasses and pour the green paste over it. Then gently pour the yellow paste over it.

7. refrigerate and let them harden.


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