Homemade Stuffs

Coconut Sweet Potato Paste

This is the sweet potato filling that I used for my crispy sweet potato mooncakes (recipe here). Instead of white table sugar, I sweetened the paste with oligosaccharide syrup. Oligosaccharides are carbohydrates with 2 to 10 monosaccharides (simple sugars like glucose and fructose). Most oligosaccharides are indigestible by the small intestine and therefore will not cause a raise in the blood sugar. These indigestible ones are often referred as “prebiotics” which maintain and promote the growth of probiotic bacteria in the colon. Oligosaccharides are found naturally in human breast milk as well. It is rich in galactooligosaccharide (GOS) which supports the growth of the digestive system in infants. That’s why many baby formulas have GOS as an ingredient to better imitate human breast milk.
今天將分享蕃薯餡的做法,這些是脆皮蕃薯月餅的餡料(月餅食譜在這裡)。餡料沒有用砂糖而用了寡糖糖漿調味。寡糖是由兩個至十個單醣分子聚合而成的碳水化合物(葡萄糖和果糖就是單醣的例子)。因為寡糖大部份不容易被人體小腸吸收,因此不會造成血糖上升。寡糖進入大腸後能協助腸臟的益生菌繁殖,促進腸道健康。寡糖其實也是母乳的成份之一,半乳糖寡醣(GOS)在母乳的含量很高,可促進嬰兒腸道蠕動和排便並提高免疫力。因此,為了模仿母乳成份,很多嬰兒奶粉也在配方內添加半乳糖寡醣。

I purchased my oligosaccharide syrup from a Korean grocery store. There were a few brands and several types such as isomaltooligosaccharides (IMO) and fructooligosaccharide (FOS) are available there. My amber colored syrup was FOS which was extracted from corn, rice and barley. If oligosaccharide syrup is not available, feel free to switch back to any sugar while demerara sugar and maltose are preferred.
EC的寡糖糖漿在韓國超市購買,有不同牌子,種類一般有果寡糖和異麥芽寡糖。EC購買的糖漿呈琥珀色,是由粟米,白米和大麥提取的果寡糖糖漿。找不到仍可用回砂糖,但EC會建議使用原蔗糖或麥芽糖。

The yellow-flesh sweet potatoes I bought were also a product of Korea. They are very sweet and smooth in texture. Try not to cook them by boiling in water as some of the vitamins B and C will leach out into the cooking liquid. I always roast them in the oven as it is so convenient. They taste better than the steamed ones too. I’ve also spiced up the sweet potato paste with a hint of ginger flavor. This is optional as not everybody, especially kids, like ginger.
黃肉蕃薯也是來自韓國,EC喜愛它香甜的味度及綿密的質感。煮蕃薯時不要加水去煮,因為部份維生素B及C會流失在水中。EC愛用烤的,不但方便,亦比蒸的更美味。為了增添特色,EC更在餡料內加了些薑汁,不是所有人(尤其是小朋友)也喜歡薑的味道,所以不愛吃薑也就可不加了!


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Coconut Sweet Potato Paste
椰香蕃薯餡(少甜少油版)

Makes 330 g
成品約330克

Ingredients

250 g yellow sweet potatoes, roasted and skinned
20 g organic coconut flour
15 g cold-pressed virgin coconut oil
40 g oligosaccharide syrup (I used FOS syrup)
1 tsp ginger juice (optional)
Cooked sweet rice flour, as needed

材料

黃番薯(烤熟及去皮) 250克
有機椰子粉 20克
有機冷壓初榨椰子油 15克
薑汁 1茶匙(選用)
寡糖糖漿 40克 (EC用果寡糖糖漿)
糕粉 適量

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Directions. 做法

Clean sweet potatoes thoroughly and pat dry. Pierce each sweet potato with a fork several times then wrap with aluminum foil. Bake in a 200℃/400℉ preheated oven for 30 to 45 minutes or until fork tender. Remove from oven and let cool.
蕃薯洗刷乾淨抹乾,用叉在蕃薯上刺幾下幫助排氣後以錫紙逐一包裹,放入己預熱200℃/400℉焗爐烤30至45分鐘或至叉或筷子能輕易插入,取出待涼。

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Peel the skin off then place the sweet potatoes in a large bowl. Add coconut flour, coconut oil, syrup and the optional ginger juice. Mash by hand (wear disposable gloves to keep hands clean) or a potato masher until well incorporated and paste-like. If the paste is too wet or soft, stirring in half to one tablespoon of cooked sweet rice flour will make it firmer.
蕃薯去皮放進大碗中,加入糖漿、椰子油、椰子粉及薑汁(如用),用手(帶上即棄手套防黏)搓匀或以壓泥器壓成泥,如餡料太軟不夠挺身可加半至一湯匙糕粉拌勻。

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Wrap paste with plastic wrap and shape into a log. Refrigerate until firm before using. Store paste in an air-tight container in the refrigerator and use within two weeks.
用保鮮紙包好餡料,搓成長條狀,冷藏至硬後可取出使用,餡料可放在密封盒中,於雪櫃可保存兩個星期。

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Sources:
-陳麗如. “認識寡醣” 馬偕院訊 261, October 2002. http://www.mmh.org.tw/nutrition/nutrroom/261oligo.htm
-Dolson, La ura. “What Are Oligosaccharides and Prebiotics ?What Are They, How To Get Them, Health Benefits.” Verywell, 25 August 2016. https://www.verywell.com/oligosaccharides-and-prebiotics-health-benefits-2242223
-Duong, Diana. “What does that mean? Galactooligosaccharides.” HealthSnap, 9 December 2015. https://www.healthsnap.ca/blog/what-does-that-mean-galactooligosaccharides.html#.V8WU9JgrK00
-Harrison, Danielle . “Oligosaccharides Revealing More Health Benefits.” New Hope Network, 5 April 2013. http://newhope.com/ingredients/oligosaccharides-revealing-more-health-benefits

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