【砂糖不使用】便秘解消・たんぱく質「さつまいも×きな粉」の最強コンビ！一度食べたらやめられない。ダイエットにも効果的な簡単おやつ#作り置き

【砂糖不使用】便秘解消・たんぱく質「さつまいも×きな粉」の最強コンビ！一度食べたらやめられない。ダイエットにも効果的な簡単おやつ#作り置き

Japanese Sweet Potato Kinako DelightThis time, I will introduce how to make a simple and delicious snack, sweet potato kinako.It is an easy to make and healthy dish using seasonal sweet potatoes.In the second half, I will also introduce some delicious variations on the recipe, so please enjoy until the end.First , prepare one sweet potato.This time I used a large one, about 700g.You can use any variety you like.Beni Haruka or Silk Sweet are moist, and Beni Azuma has a fluffy texture.First , wash the sweet potato thoroughly, including the skin.The skin is rich in nutrients such as polyphenols, so use it with the skin on.Cut off both ends and scrape off any hard parts on the surface.Cut into bite- sized pieces that are easy to eat.If you are using thin sweet potatoes, cut them into half-moons, round slices, or any size you like.Since this is a large sweet potato, cut it into quarters and cut the ends into quarters. I cut the thinner parts into thirds, about 1cm thick as a rough guide. If you cut them too small, they may fall apart after cooking, so be careful. When you cut a sweet potato, a white liquid will come out on the surface. This is a substance called yarapin, which is said to be a natural laxative and helps relieve constipation. Put the sweet potatoes in the frying pan without soaking them in water. After cutting, sweet potatoes are usually soaked in water to remove the bitterness, but this bitterness is a polyphenol called chlorogenic acid, so using them without soaking them will help prevent the nutrients from being lost. Sprinkle two pinches of salt on top, about 1/4 teaspoon. After sprinkling the salt, mix everything well . This will bring out the natural sweetness of the sweet potato. Arrange the sweet potatoes in the frying pan so that they do not overlap as much as possible. Once you have arranged them, add about 50ml of water . Add 50ml , cover, and heat over low heat for about 10 minutes . The key here is low heat. Cooking sweet potatoes slowly over low heat increases their sweetness because the starch converts to sugar. The enzyme B-amylase contained in sweet potatoes is most active between 55 and 70 degrees Celsius. By heating slowly over low heat, this temperature range is maintained for a long time, allowing the starch to convert to sweetness efficiently. Conversely, if you heat it all at once over high heat, the temperature will rise too much before the enzyme can work, resulting in a less sweet dish. After 10 minutes, check that the food is cooked through. If a toothpick can be inserted easily, it’s ready. If there is any moisture left in the frying pan at this stage, turn the heat to evaporate. The sugar content of sweet potatoes varies greatly depending on the variety and type , so taste them now to check the sweetness of the ingredients. We will mix them with kinako later, which will reduce the sweetness a little. The sweet potatoes we used this time had a simple, gentle sweetness, so we will add some sweetener. You can omit this depending on the sweetness of the sweet potato. Add 1 tablespoon of honey. You can also substitute with brown sugar or another sweetener. Mix until the honey is evenly distributed. Mix them together. If you just add the kinako to the frying pan and mix, the kinako will stick to the sticky frying pan, so it is recommended to transfer it to a bowl or bag first and then sprinkle the kinako on top. Add 4 tablespoons of kinako, about 30g. After putting the kinako in the bag, add the sweet potato and shake it while letting in a little air. If the kinako is evenly distributed, it’s ready. If it seems like there isn’t enough, add more. You can store it in the bag, or you can transfer it to a container. The container was too small… Your sweet potato kinako is ready. The protein in the kinako and This nutritious snack contains isoflavones and dietary fiber from sweet potatoes, which also regulates your stomach. The starch in sweet potatoes makes the vitamin C less likely to break down, so it can be efficiently absorbed even when heated, and it can also have beauty benefits. Let’s eat! The sweetness of the sweet potato is enhanced by slowly heating it in a frying pan. The fragrant flavor of the soybean flour is exquisitely combined with the gentle sweetness of the sweet potato, making it seem like you could eat as much as you want. It is recommended to eat it with a drink to avoid choking. It will remain delicious for about a week to 10 days if stored in the refrigerator. If you can’t finish eating the sweet potato kinako in a week, you can freeze it in small portions. It will last for a month if frozen. I’d like to mash one portion like this and freeze it to use in a recipe later. I ‘m going to make a Japanese-style sweet potato using sweet potato kinako. Prepare 100g of sweet potato kinako and mash it with a masher or fork. Once mashed, add 10g of melted butter and mix. If it doesn’t come together, add 1 teaspoon of water or milk to adjust the consistency. Cut into bite-sized pieces with your hands. Roll them into balls and sprinkle toasted or ground sesame seeds around them. The magnesium from sesame adds to the nutritious snack. It’s also recommended to make a two-color Japanese-style sweet potato with black and white sesame. The fluffy sweet potato, the aroma of soybean flour, and the richness of black sesame combine to create a taste that is almost like eating Japanese sweets. It’s a satisfying snack that keeps you full and is good for your body. Next time, I’d like to make a home cafe using the sweet potato soybean flour that I mashed and froze earlier. First, make brown sugar syrup . Mix two tablespoons of brown sugar with one tablespoon of water. Add 2 tablespoons of soy sauce and mix. Bring to a boil and once the sugar has completely dissolved, it’s ready. Simmer a little to thicken (be careful not to overcook). Break the hardened sweet potato and kinako into pieces and put it in the cup of a mixer or blender. Add 200ml of milk and blend. In the summer, adding about 5 ice cubes makes it even more cooling and delicious, but at this time of year it’s just the right amount of cool without ice. Dripping brown sugar into the glass first will make it look even more stylish. If you don’t want to go through the trouble of making brown sugar, you can use honey or maple syrup. You can use it as a substitute for a jelly or leave it out to enjoy the simple taste. Your sweet potato brown sugar syrup shake is complete. It has a pleasantly cool feeling and is very satisfying, making it the perfect snack for the lingering heat of summer. Any leftover brown sugar syrup will last for about 2-3 weeks. Use it for your next sweet potato shake, or in other dishes such as simmered dishes or tsukudani. What did you think of these simple snacks made with sweet potatoes? They’re all easy to make and convenient as snacks to store, so please give them a try! Thank you for watching until the end. [Japanese-style sweet potato] 100g sweet potato kinako 10g butter 1-1/2 teaspoons water or milk

今回はサツマイモきな粉の作り方をご紹介しました！
ほっこり甘いさつまいもに、香ばしいきな粉を合わせた簡単おやつです

砂糖や小麦粉を使わなくても、自然な甘さで満足感たっぷり
混ぜて丸めるだけなので、忙しいときやちょっと小腹がすいたときにもぴったりです

さつまいもは食物繊維が豊富で腹持ちも良く、きな粉は良質なたんぱく質を含む和のスーパーフード。
体にやさしく、ダイエット中や健康を意識している方にもおすすめです

ぜひ動画を参考に、おうちで手軽に作ってみてくださいね✨

✼••┈┈••✼••┈┈••✼••┈┈••✼••┈┈••✼
【さつまいもきな粉】
さつまいも　大1本(約700ｇ)
塩　　　　　ふたつまみ(小1/4位)
水　　　　　50ml
はちみつ　　大さじ1～(お好みで増減または省略可)
きな粉　　　大さじ4(30ｇ)～　

【和風スイートポテト】
さつまいもきな粉　100ｇ
バター　　　　　　10ｇ
水や牛乳　　　　　小さじ1～

【黒蜜きな粉シェイク】
さつまいもきな粉　100ｇ
牛乳　　　　　　　200ml

(黒蜜)
黒糖　大さじ2
水　　大さじ2

【日持ち】　
冷蔵保存　7～10日
冷凍保存　1か月

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▼今回の動画の流れ▼
00:00　オープニング
00:47　作り方
06:52　完成/保存について
08:31　和風ごまスイートポテト
10:18　きな粉シェイク
12:38　分量

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#さつまいも
#きなこ
#さつまいもきな粉
#きな粉いも
#サツマイモ
#簡単
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