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Friday, August 12, 2011

养生十谷米全麦馒头 Healthy Ten Grains Wholemeal Mantou

谢谢Joanna教我用十谷米加番薯打成米糊给妈妈养生,据说这个食疗对肾脏功能有帮助。走了几个地方都找不到十谷米,于是我在网上找了十谷米的材料自己凑合。网上看到的十谷米包括糙米、黑糯米、小米、小麦、荞麦、芡实、燕麦、莲子、玉米片和红薏仁等分量混合而成。

上次做了椰糖椰丝包子意犹未尽,觉得做包子比面包省时多了,第二次发酵只需15分钟就能蒸了。这天沿用了同一个配方(我做了双倍的份量),把配方中的水换成十谷米番薯糊,做了这个养生十谷米全麦馒头。说起来这还是我头一回做馒头。

因为赶着去医院探望姑姑所以整形方面做得非常匆忙,就一整个面团擀开后撒上一些烤香芝麻然后卷起分割,前后不到10分钟吧!看来做馒头又比做包子省时。其实如果像我一样做双倍份量的话,建议还是把面团一分为二,这样卷起的面团才不会太厚,分割了才比较好看。

当天家里的低粉不够我加了一些普通面粉但是这完全不影响馒头的柔软度。这馒头风味十足,不输给包子。我担心家人吃不惯只加了总粉量百分之十的全麦面粉,我觉得下次可以增加全麦面粉的比例,那么馒头吃起来就更有口感和饱足感了。


养生十谷米全麦馒头
(食谱参考和改篇自这里

材料:
蛋糕粉(低粉) 160克
全麦面粉 20克
栗粉 20克
双重发粉 5克
十谷米番薯糊 100毫升
速溶酵母 4克
栗米油(或其他菜油) 18克
白糖 35克(我觉得馒头稍甜,可以减至25-30克)
烤香芝麻 适量

做法:
1)混合所以材料揉成一个光滑有弹性的面团。用湿布或保鲜膜把面团盖好,在温软处发酵50分钟。
2)取出面团,把面团里的空气打掉,用湿布或保鲜膜把面团盖,休息5分钟。
3)用面擀把面团擀开撒上烤香芝麻,从上往下卷,收紧封口。
4)把面团分割成6到8等份,用一张事先剪好的不沾纸垫在下面,排在蒸盘上。休息15分钟。(这时可以开火煮滚水)。
5)大火蒸约10分钟,趁热享用。

注:
1)步骤(1)我使用面包机代劳。
2)我做了食谱份量的双倍。

Healthy Ten Grains Wholemeal Mantou
(Recipe adapted from here)

Ingredients:
160g cake flour
20g wholemeal flour
20g corn starch
5g double action baking powder
100ml ten grains & sweet potato paste
4g instant yeast (dry yeast)
18g sunflower seed oil or corn oil
35g sugar (I think can be reduced to 25-30g)
Some toasted sesema seeds

Method:
1) Mix everything together and knead till you get a smooth and pliable dough. Prove or rest dough in a covered and warm place for 50 minutes.
2) Punch air out of dough, cover with wet towel or cling wrap and rest for 5 minutes.
3) Using a roller pin roll out the dough, sprinkle some toasted sesame seeds on top, roll inwards from top to bottom.
4) Cut into 6-8 equal portions, place on a piece of grease-proof paper and line them in the steamer. Rest for 15 minutes (meanwhile can start to boil water).
5) Steam on high heat for 10 minutes. Serve them piping hot!!!

Note:
1)I use the dough cycle of my bread machine for step (1).
2)I made double of the above recipe.

10 comments:

  1. 很健康的馒头,一定也很香 ^_^

    ReplyDelete
  2. 原来十谷米是这么营养,健康。

    ReplyDelete
  3. 看起来非常松软^^
    可番薯糊这东西我没听过涅

    ReplyDelete
  4. Looking at all those grains this is def a healhy bun.

    ReplyDelete
  5. 朋友, 卖米专卖店告诉我说米不能乱参,乱参吃了会变慢性中毒. 这几天我稍微得空帮你去拿一张list给你照着买.

    ReplyDelete
  6. Jess,

    是十谷米和切成小丁状的番薯加入豆浆机/养生机里加水打成的米糊。

    ReplyDelete
  7. Hi Angel,
    Lovely mantou, can you please let me know how to get the 100ml ten grain & sweet potato paste. TQ.

    ReplyDelete
  8. Hi Delphine,

    I have a soya milk machine. I use it to make the paste. To make the paste, use 3-4 tbsp of ten grains + 1 small sweet potato (cut into small cudes) + 1300ml water. Then measure 100ml. In fact, the 100ml is the leftover. If you do not have the machine you may replace the 100ml with other liquid such as soya milk, milk or water.

    ReplyDelete

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