について Matcha Parfait
Layered matcha parfait with ice cream, whipped cream, and mochi
How to Make Matcha Parfait (Traditional & Healthy Version)
The Matcha Parfait (抹茶パフェ) is a beloved Japanese dessert that beautifully showcases the vibrant flavors and aesthetics of Japan. Originating from Kyoto, the heart of Japan’s tea culture, this parfait is a layered treat blending the umami-rich taste of matcha (green tea powder) with delicate ingredients like anko (sweet red bean paste), mochi, and seasonal fruits. Traditionally served in elegant glassware, Matcha Parfait is not only visually stunning but also offers a harmonic balance of flavors and textures, making it a popular choice in Japanese cafés and tea houses. This healthy take on the classic Matcha Parfait emphasizes fresh, seasonal Japanese fruits such as strawberries and kiwifruit, and incorporates homemade kanten (agar jelly) instead of high-calorie ice cream. The dish is a perfect reflection of Japanese culinary philosophy, focusing on simplicity, balance, and presentation. Its refreshing taste and elegant appearance make it suitable for both festive gatherings and everyday indulgence, while also being a great option for those tracking their calories or seeking nutritious desserts. Enjoy this authentic Japanese dessert that brings together the best of Japan’s seasonal bounty and the deep, earthy umami of matcha.
材料(1 glass parfait (approx. 200 ml) per person分)
- 2 tsp Matcha powder (日本産抹茶)
- 1 cup Low-fat milk (牛乳 or substitute with soy milk)
- 1 tsp Kanten (agar-agar) (寒天)
- 2 tbsp Anko (sweet red bean paste) (粒あん or こしあん)
- 4-6 Fresh strawberries (Seasonal Japanese ichigo)
- 1 Kiwi fruit (旬のキウイ)
- 6 Shiratama dango (rice flour mochi balls) (白玉団子)
- 1/2 cup Greek yogurt (ヨーグルト)
- 1 tbsp Honey (Japanese 蜂蜜) - オプション
- 1 tbsp Roasted soybeans (kinako) (きな粉, for topping) - オプション
作り方
- 1
Prepare the matcha kanten: In a small saucepan, dissolve kanten in 1 cup of low-fat milk. Add matcha powder and whisk until smooth. Bring to a gentle boil, stirring constantly. Pour into a shallow dish and let it set in the refrigerator for 15 minutes.
15 minutes
For vibrant color, sift matcha powder before adding.
- 2
Make shiratama dango: Mix rice flour with a little water until a dough forms. Shape into small balls and boil for 2-3 minutes until they float. Transfer to cold water and set aside.
5 minutes
Don’t overcook shiratama; they should be chewy yet soft.
- 3
Slice the strawberries and kiwi fruit into bite-sized pieces. Prepare anko and Greek yogurt for layering.
5 minutes
Use seasonal fruits for authentic flavor and freshness.
- 4
Once the matcha kanten is set, cut it into cubes. Begin layering: Start with Greek yogurt, followed by matcha kanten cubes, fruits, shiratama dango, and a dollop of anko.
5 minutes
Layer ingredients to showcase contrasting colors and textures.
この料理が健康的な理由
This healthy Matcha Parfait recipe uses low-fat dairy, agar jelly instead of ice cream, and loads of fresh seasonal fruits. It avoids refined sugars by using honey and anko in moderation. The combination of matcha and fruits ensures high antioxidant content, while Greek yogurt supplies protein for muscle health. The use of kanten and mochi keeps the dessert light and filling, making it ideal for calorie-conscious eaters.
Matcha Parfait offers a nutritious balance of macronutrients. Matcha is rich in antioxidants (EGCG), vitamins A, C, and E, and provides a gentle caffeine boost. Kanten (agar-agar) is high in fiber and aids digestion. Greek yogurt adds protein and calcium, while fresh fruits deliver essential vitamins, minerals, and fiber. Shiratama dango made from rice flour is gluten-free and provides energy. Honey and kinako are optional but add micronutrients such as magnesium and manganese.
プロのヒント
- 💡Tip 1: Use ceremonial-grade matcha for the deepest flavor and color.
- 💡Tip 2: Prepare kanten jelly ahead for easy assembly.
- 💡Tip 3: Arrange layers neatly for Instagram-worthy presentation.
保存と提供
Store assembled parfaits in the refrigerator for up to 24 hours. Keep components separate if preparing ahead; assemble just before serving to maintain texture and freshness.
最適な提供方法: Breakfast or Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 300.0 kcal |
| タンパク質 | 6.0 g |
| 炭水化物 | 42.0 g |
| 総脂質 | 12.0 g |
| 食物繊維 | 1.0 g |
