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はる┊︎美味しく痩せる簡単レシピ
はる┊︎美味しく痩せる簡単レシピ

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Whole Wheat Dutch Baby

Creator Growth Lab▽ recipe is here ▽

Good news for those who put up with bread 🥞

Made with whole wheat flour / Fluffy Dutch baby

This is the day you want to eat fluffy even while on a diet!

Hello, this is Haru, a registered dietitian 🤍 (@ haru _ dietgohan)

It's not white flour, it's whole wheat flour.

Plenty of dietary fiber and low blood sugar 🌾

Salt koji can also help with intestinal activity ◎

📌 how to make it

─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─

[Material] (20cm skillet for one) I am using a skillet of Daiso

< Fabric >

· Whole wheat flour... 60 g

・ 2 eggs (room temperature)

Milk: 90 ml (room temperature)

· Rice oil... 5g

・ A pinch of salt

For skillet

Rice oil... 2 tsp

< Shio Koji Whip >

・ Fresh cream 47%

・ Koji salt: 1-2 tsp

Whip in a blender for 10 seconds

< Finishing >

Maple syrup... to taste

[How to make]

① Mix eggs and milk at room temperature, and mix whole wheat flour and rice oil. Let the dough rest for about 15 minutes.

② Keep the skillet hot ← Very important! Preheat the oven to 230 ℃

③ Pour the dough into a hot skillet at once

Bake in an oven at 230 ℃ for 15 to 18 minutes.

⑤ Whisk fresh cream + salt koji with a blender to make whipped salt koji

⑥ When baked, add whipped cream and maple to complete 🥞

🌿 Registered Dietitian Point

Whole grains contain more fiber and lower GI than refined 🌾

Perfect for breakfast while on a diet

Intestinal activity with salt koji (fermented food) ◎

[Tips not to fail]

・ When the skillet is "firmly hot" and then the dough is poured, it swells greatly 🔥

・ Because it will shrink little by little after baking, it is best to eat it as soon as it is baked.

─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─

I don't put up with bread or sweets

👉 @ haru _ 🤍

Save and make it 📌

Dutch Baby whole wheat flour Intestinal Activity The diet# dietitian # diet # dessert

7/18 Edited to

... Read more甘いダッチベイビーも大好きなんだけど、最近ハマってるのが「旬の野菜と生ハムのダッチベイビー」。同じ生地でもトッピングを変えるだけで、カフェっぽい“ごはん系”になって朝ごはんやブランチにちょうどいいんです。 私がよくやる作り方はシンプルで、基本のポイントはそのまま「スキレットをしっかり熱々にしてから生地を一気に流す」こと。ここができると、見て！って言いたくなるくらいぷく〜っと膨らみます。焼き上がりは少しずつしぼむので、焼けたらすぐ盛り付けるのがおすすめ。 【旬の野菜×生ハムトッピングの組み立て方】 ・野菜は“火を通す派”なら：アスパラ、新じゃが、ズッキーニ、パプリカ、きのこなど（軽くソテーしておくと水っぽくなりにくい） ・“生でのせる派”なら：ルッコラ、ベビーリーフ、トマト、薄切り玉ねぎ（焼き上がりにのせるとシャキッと） ・生ハムは仕上げにのせるのがコツ（焼くと硬くなりやすいので） 【私の定番：春〜初夏の組み合わせ】 焼けたダッチベイビーに、ルッコラ＋トマト＋生ハムをふわっとのせて、オリーブオイル少しと黒こしょう。酸味が欲しい日はレモンをきゅっと。塩こうじホイップを少量だけ添えると、甘じょっぱくて一度食べたら病みつきになります。 【ダイエット中っぽくしたい日の小ワザ】 ・生地の牛乳を“無調整豆乳”にすると、軽くて飲みやすい味に（OCRにもある「豆乳」アレンジが相性◎） ・タンパク質を足したい日は、トッピングにゆで卵やスモークサーモンを追加 ・味付けは塩を足しすぎず、塩こうじや生ハムの塩気を活かすとバランスが取りやすいです 【失敗しがちな点】 ・野菜の水分が多いとべちゃっとしやすいので、きのこ・ズッキーニなどは先にさっと炒めて水気を飛ばす ・生地は混ぜすぎず、休ませてから焼くとふわふわ感が出やすい 甘い系に飽きた日でも、旬の野菜と生ハムにすると一気に“食事パンケーキ”っぽくなるので、朝ごはんの置き換えにもおすすめです。

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