Japanese Pastries (Naturally Sweetened)

Japanese Chef making Pastries

I have not tried these yet, but I plan on making the one with the apple filling. This recipe offers a healthier twist on traditional Japanese pastries by replacing refined sugar with natural sweeteners like maple syrup and honey. It uses whole grains and mindful portions to create a heart-healthy treat.

Cuisine Type: Japanese

Dietary Preferences: Refined Sugar-Free

Yields: Approximately 12 pastries

Prep time: 30 minutes

Cook time: 20-25 minutes

Estimated Nutritional Information (per pastry):

* Calories: 180-220 (depending on specific ingredient choices)

* Protein: 4-6g

* Carbohydrates: 25-30g

* Fat: 8-12g

***Note:** These are estimates. Actual nutritional values will vary based on the specific brands and ingredients used.*

Ingredients:

For the Dough:

* 1 cup (120g) whole wheat pastry flour (or a blend of whole wheat and all-purpose flour)

* 1/2 cup (50g) almond flour

* 1/4 teaspoon sea salt

* 1/4 cup (60ml) unsweetened applesauce

* 2 tablespoons maple syrup

* 1/4 cup (60ml) cold water

* 1/4 cup (60g) unsalted butter, chilled and cubed (or substitute with coconut oil for a vegan option)

For the Filling (Choose one or mix and match):

* Anko (Red Bean Paste) - Heart-Healthy Version:

* 1 cup (200g) adzuki beans, rinsed

* 4 cups water

* 1/4 cup maple syrup or honey (adjust to taste)

* Pinch of sea salt

* Sweet Potato Paste:

* 2 medium sweet potatoes, peeled and cubed

* 2 tablespoons maple syrup or honey (adjust to taste)

* 1/4 teaspoon ground cinnamon

* Apple Cinnamon Filling:

* 2 medium apples, peeled, cored, and diced

* 2 tablespoons maple syrup or honey (adjust to taste)

* 1/2 teaspoon ground cinnamon

* 1 tablespoon lemon juice

For the Egg Wash (Optional):

* 1 large egg, beaten

* 1 tablespoon water

Instructions:

1. Prepare the Filling (Choose one):

* Anko (Red Bean Paste):

* Place adzuki beans and water in a pot. Bring to a boil, then reduce heat and simmer for 1-1.5 hours, or until the beans are very soft.

* Drain the beans, reserving about 1/2 cup of the cooking liquid.

* Return the beans to the pot. Add maple syrup or honey and salt.

* Mash the beans with a potato masher or blend with an immersion blender until smooth (add reserved liquid if needed to reach desired consistency).

* Set aside to cool.

* Sweet Potato Paste:

* Steam or boil sweet potatoes until tender.

* Drain well and mash with maple syrup or honey and cinnamon until smooth.

* Set aside to cool.

* Apple Cinnamon Filling:

* In a saucepan, combine apples, maple syrup or honey, cinnamon, and lemon juice.

* Cook over medium heat for 5-7 minutes, or until apples are softened but still slightly firm.

* Set aside to cool.

2. Prepare the Dough:

* In a large bowl, whisk together whole wheat pastry flour, almond flour, and salt.

* Cut in the chilled butter (or coconut oil) using a pastry blender or your fingertips until the mixture resembles coarse crumbs.

* In a separate small bowl, combine applesauce, maple syrup, and cold water.

* Gradually add the wet ingredients to the dry ingredients, mixing until just combined. Do not overmix.

* Form the dough into a disc, wrap it in plastic wrap, and refrigerate for at least 30 minutes to allow the gluten to relax.

3. Assemble the Pastries:

* Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.

* On a lightly floured surface, roll out the dough to about 1/8 inch (3mm) thickness.

* Use a cookie cutter or a knife to cut out circles (approximately 3-4 inches in diameter).

* Place a spoonful of your chosen filling in the center of each circle.

* Fold the dough over the filling to create a half-moon shape. Crimp the edges with a fork to seal.

* Alternatively, you can create other shapes like squares or triangles and fold the dough to enclose the filling.

4. Bake the Pastries:

* Place the pastries on the prepared baking sheet.

* (Optional) Brush the tops of the pastries with the egg wash for a golden-brown finish.

* Bake for 20-25 minutes, or until the pastries are golden brown.

* Let the pastries cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

Serving Suggestions:

* Enjoy warm or at room temperature.

* Serve with a cup of green tea or hojicha tea.

* Dust with a light coating of powdered monk fruit sweetener (optional).

* Pair with a small bowl of fresh fruit for a complete and balanced snack or dessert.

* These pastries are delicious on their own, but a dollop of plain Greek yogurt or a sprinkle of toasted sesame seeds can add extra flavor and texture.

Tips and Variations:

* Flour Blend: Experiment with different ratios of whole wheat pastry flour and all-purpose flour to find the texture you prefer.

* Sweetener Adjustment: Adjust the amount of maple syrup or honey in the filling to your taste.

* Spice Variations: Add a pinch of ginger, nutmeg, or cardamom to the dough or filling for a different flavor profile.

* Nut Additions: Incorporate chopped nuts like walnuts or pecans into the filling for added crunch and healthy fats.

* Storage: Store leftover pastries in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 5 days.

* Freezing: Freeze baked pastries for longer storage. Thaw completely before serving.

Enjoy these delicious and heart-healthy Japanese pastries! They offer a delightful taste of Japanese flavors while being mindful of your health.