Hope you all had wonderful Holiday Season!

Let’s eat right, exercise moderately, and be healthy!

We hope to upgrade our site and post more recipes and restaurant reviews!

May you have a prosperous 2014!

Mrs. H

Anyways, but this won’t stop me from baking the “BEST” Chocolate Chip Cookies! I was not 100% sure but I thought I wrote down enough information from watching the show on the back of local grocery sale fryer , I decided to bake cookies immediately. Let’s see if this “scientifically proven” recipe really the “Best Chocolate Chip Cookie”?!?!?!?

Ingredients:
1. 14 Tbs Unsalted Butter (Organic)
2. ½ Cup Sugar (Organic/Non-Processed)
3. ¾ Cup Dark Brown Sugar (Organic)
4. 2 Tsp Pure Vanilla Extract
5. 1 Whole Large Egg (Organic)
6. 1 Large Egg York (Organic)
7. 8 ¾ Ounce All Purpose Flour (Organic)
8. ½ tsp Baking Powder (Aluminum Free)
9. 1 ¼ Cup Bitter Sweet Choco Chip (Ghiladelli 60% Cacao)

Process:
1. Put 10 Tsp Butter to the skillet, melt and brown the butter. (Carmel color)

2. Remove from the heat and add remaining 4 Tsp butter to the skillet and melt them completely.

3. Add ½ Cup Sugar and ¾ Cup Dark Brown Sugar to the melted butter mixture and mix well.

4. Add 1 whole egg and 1 egg York to the butter & sugar mixture and mix well till looks glossy.

5. Add Pure Vanilla Extract to the Wet Mixture (Butter & Sugar & Egg) and mix well.

6. Add Dry Ingredients (Flour and Baking Powder) to the Wet Mixture (Butter & Sugar & Egg) and mix well.

7. Add Choco Chip to the dough mixture and mix well.

America’s Test Kitchen did some survey that they came to the conclusion of “Ghiladelli Bitter Sweet Chocolate Chip” is the best for this recipe.

8. Bake 375 degree for 11 to 15 minutes.

The Final Product: THE BEST CHOCO CHIP COOKIE!!

America’s Test Kitchen was right. I think this was the BEST Chocolate Chip Cookie I have ever baked. The process of browning butter added the nutty and carmel flavor to the cookie and the bitter sweet chocolate chip added the sharp chocolate flavor to balance out the nutty rich sweet cookie. I’ll try with Semi Sweet Chocolate Chip next to experiment the other flavor combination.

Happy Baking & Happy Holiday!
Mrs. H

We are growing lots of herbs in our garden. And guess which herb is already spreading?
Yes, it is MINT. Mint really grows like weed but I don’t mind them cuz I love the smell of mint in our garden. Also Mint gives so much flavor to dressing, marinate, drinks, and dessert!

When I was looking at our weedy mints this morning, I wanted to use them to bake a cake today. I surfed through the recipe sites and landed to Giada de Laurentiis Lemon Mint Cake! It had great rating and looked pretty easy.

But of course, I have to modify the recipe cuz I am working really hard to cut Wheat based flour as much as possible. Also we are trying to cut sugar in our diet. Instead, we use more honey and agave nectar and we love it.

So, I read through the recipe and reviews (Reviews often give me good ideas of ingredients substitution), and modified the recipe to fit our diet!

Here is my version of Lemon Mint Cake GF/DF/SF!

Lemon Mint Cake – Gluten Free, Dairy Free, and Sugar Free

Ingredients

• Vegetable Oil for greasing
• Almond Flour for dusting
• Parchment Paper for line the pan

For Cake:
3 Eggs, separated, at room temperature
1/2 cup Agave nectar
1/4 cup Vegetable oil
1/4 cup chopped Mint
2 tablespoons Lemon juice (One Lemon / One Meyer Lemon)
1 tablespoon Lemon zest (One Lemon / One Meyer Lemon)
1 cup Almond Flour

For Syrup:
1/3 cup Agave nectar
1/4 cup Water
1/4 cup Lemon juice (One Lemon / One Meyer Lemon)
1 tablespoon Lemon zest (One Lemon / One Meyer Lemon)
1 tablespoon Orange Liquor

Directions

Preheat oven to 350 F. Oil and Almond flour 9-inch round cake pan.
I recommend putting the parchment paper on the bottom & side of round cake pan.

For the cake:
1. In a medium size bowl, with an electric mixer, beat the Egg Whites till stiff peaks.

2. In a separate large bowl, beat the Vegetable oil, Agave nectar and Egg Yolks. Add the chopped Mint, Lemon juice and Lemon zest. Add the Almond flour and mix until combined.

3. Slowly add 1/3 of the Egg White mixture into #2 mixture. With a rubber spatula, fold in another 1/3 of the Egg White mixture and repeat one more time.

4. Pour #3 mixture into the prepared cake pan and bake for 35 minutes until a toothpick inserted into the middle of the cake comes out clean. Let the cake cool at least 10 minutes before moving to the platter.

For the syrup:

1. In a small saucepan, combine Agave nectar, Water, Lemon juice, and Lemon zest over medium heat about 5 minutes.

2. Remove the pan from the heat and add Orange Liquor. Let the syrup to cool, about 20 minutes.

When you serve the slice of cake, you drizzle this decadent syrup

This is light, fresh, and perfect Summer cake!

Enjoy!!!
Mrs. H

I remember growing up eating sweet or salty rice cracker, sweet or salty rice pancake, and sweet beans! Of course, I ate chocolate, cookies and cakes, but not as much as I eat now.

I think I can be innovative with western sweets recipe! West meets East or East meets West! I have been baking with Rice Flour a lot lately. And the final products came out pretty good so far. I like the texture of Rice Flour baked sweets. It is somehow very soft and fluffy inside and crunch outside! I love it!

My belief of Gluten Free baking is to avoid using Xanthan Gum. Some Gluten Free baking recipes require Xanthan Gum but I totally ignore it. I read recently that Xanthan Gum is usually made with corn and used as thickening agent. If I need thickening agent, I just add extra egg or something. I am a bit skeptical about product starts from “X”

Anyways, today I challenged myself baking SCONE. Gluten Free, Dairy Free, and Sugar Free Scone! I tweaked the amount of Agave Syrup and Milk. Just make sure your dough won’t get too soggy! This is very yummy ya’ll! Here we go!

Rice Flour Lemon Cranberry Scone – GF/DF/SF

Ingredients:

• White Rice Flour 150 g
• Brown Rice Flour 100 g
• Baking Powder 10 g
• Salt 1/4 teaspoon
• Agave Nectar 4 tablespoon
• Milk / Coconut Milk 140 – 150 ml (1/2 cup to 3/4 cup American Measuring Cup)
• Coconut Oil Solid 6 teaspoon
• Lemon Zest 1 Lemon
• Dried Cranberry 1/4 cup
• Coconut Sugar (option to sprinkle on top of scones)

Process:

1. Preheat your oven to 425 degrees.

2. Mix together the White Rice Flour, Brown Rice Flour, Salt, Lemon Zest and Baking Powder.

3. To the Flour mixture bowl, put Agave Nectar and 6 teaspoon of Coconut Oil Solid and cut them in the Flour mixture till the mixture looks like peas.

4. Slowly pour a half of Milk / Coconut Milk to the Flour & Coconut Oil mixture. Use folk to mix all ingredients together. Do not over mix. Keep pouring the rest of Milk / Coconut Milk until the Flour & Coconut Oil mixture has enough moisture to form dough.

5. Put the dough on the work surface with some White Rice Flour, do not knead but pad it down to make about 18 cm scone disk. Cut the scone disk to 8 pieces.

6. Line 8 scones (mini scone) on the baking sheet.

8. Bake at 425F for 25 minutes.

Enjoy~!
Mrs. H

I have a go to Gluten Free Brownie recipe by using a can Black Beans. But I wanted to use nuts flour. And I always have Almond Flour in my pantry, I decided to make Almond Flour Brownie. You can use Sugar for this recipe but I used Agave. This brownie is moist, nutty, and YUMMY! Here is the recipe!

Ingredients:
• 3/4 cup Almond Flour
• 1/4 teaspoon Salt
• 2 tablespoons Unsweetened Cocoa Powder
• 1/2 teaspoon Baking Powder
• 1/2 cup Sugar OR 1/4 cup Agave Syrup
• 3 large Eggs
• 1 teaspoon Vanilla
• 1 teaspoon instant Espresso Coffee Powder
• 1/2 cup Butter OR 1/2 cup Coconut Oil
• 3/4 cup Chocolate Chips
• 1/4 cup chopped Walnuts

Process:
1. Preheat your oven to 350 degrees.

2. Mix together the Almond Flour, Salt, Cocoa Powder, and Baking Powder and set aside.

3. In a separate bowl, melt together a scant 1/2 cup Chocolate Chips with the Butter.

4. While the Chocolate is melting, beat together the Eggs, Sugar OR Agave Syrup, Vanilla and Espresso Coffee Powder.

5. Slowly pour the melted Chocolate and Butter into the Egg/Sugar or Agave mixture while whisking until fully combined. ***Mixed them slowly so that you won’t made chocolate scramble egg***

6. Pour the Chocolate mixture into the dry ingredients and mix well.

7. Pour the batter in the greased 8 x 8 pan. (I used canola oil)

8. Sprinkle the top with the remaining 1/2 cup Chocolate Chips and 1/4 cup chopped Walnuts, and gently press it into the batter.

9. Bake for 30 minutes and check to see a toothpick poked into the center comes out clean. If itâ€s not done yet, cover the edge of brownie with a piece of foil and bake another 10 to 15 minutes.
Like this:

10. Let these cool completely before you cut them and serve!

Try this recipe! Enjoy!!

Mrs. H

I was looking for a cake recipe with minims damage that I would do to my body. And I found this recipe called Orange Almond Cake, which does not use any leveling agents, no flour, and no oil (except on the cake pan)

So I modified this recipe to my way, and also sized down so that I won’t feel bad if I ate the whole cake by myself… (Well, if I eat the whole cake by myself, I should feel bad…)

Here is the recipe! (Oh yeah, this is metric measurement…, for 9 to 10 inch spring foam pan, just double the ingredients!)

Almond Cake with Lemon Agave Syrup
Ingredients:

Cake:
Almond Flour – 100g
Egg – 3 Large (separated with yolks and whites)
Coconut Sugar – 50g (Any other sugar substitution)
Lemon Zest – 2 Lemons (Used Myer Lemons)
Vanilla Extract – 1 Teaspoon

Syrup:
Agave Nectar – 2 Tablespoon
Lemon Juice – 2 Lemons (Used Myer Lemons)
Orange Liqueur – 1 Tablespoon

Process:
1. 18cm Spring foam pan (7 inches), lined parchment paper on the bottom and side. Oil the bottom and side just in case the case may stick.
2. Put Egg Yolks to the bowl, and mixed with Coconut Sugar. Mix them well.
3. Added Almond Flour, Lemon Zest, and Vanilla Extract to the Egg Yolks and Coconut Sugar mixture and mix very well. (It will become very stiff batter) And set this mixture a side.
4. With Egg Whites, make Meringue with stiff peak.
5. Put ¼ of Meringue to Egg Yolks mixture and mix well. And add slowly another ¼ of Meringue to the mixture and start folding the mixture. Repeat 2 more times in ¼ of Meringue to incorporate to Egg Yolk mixture.
6. Pour the mixed batter to the prepared spring foam pan. Base in 350F for 25 minutes.
7. Make Syrup while the cake is baking.
8. Squeeze Lemon Juice to the small sauce pan, add Agave Nectar and Orange Liqueur. Boil them for 2 minutes and let it cool.
9. After the cake is baked, let it cool about 5 minutes and pour the syrup on top of the cake. Pour about 2 to 3 Tablespoon of Syrup.
10. Eat the cake!

You can serve the cake with Whipped Cream, Chocolate Sauce, or whatever you desire.

The reason why I used Coconut Sugar and Agave Nectar to this recipe, it is because these two sugar substitution won’t spike your insulin level

This cake is so airy, light, moist, lemony, and sweet! Because I make this cake in 18cm pan, the cake itself is pretty small and a 1/8 slice is like 3 bites for me. But it definitely calmed down my craving for the cake!!!

So I call it, SUCCESS!

Enjoy~!
Mrs. H

This recipe uses Metric measurement. Majority of digital scale should have ability to choose between Metric or English, don’t be afraid of using Metric measurement!

Whether Metric or English, I like to bake cakes and breads by weigh. There are a bit more work but once you get used to it, you would enjoy this way and you’ll notice that the final product comes out the same every time! = Success!

Here is the recipe!

Baked Coconut Donuts

Ingredients:

1. Rice Flour – 100g
2. Baking Powder – 1 Teaspoon
3. Egg – 1 Large
4. Agave Nectar – 2 Tablespoon (You can totally substitute with Sugar but I’ll increase the amount to 3 Tsp)
5. Heavy Cream – 70ml (You can totally substitute with MILK!)
6. Coconut Oil (Melted) – 20g
7. Vanilla Extract – 1 Teaspoon

Process

1. Measure Rice Flour and Baking Powder and put them in a bowl. Mix them well.
2. Wisk an Egg in a bowl and add Agave Nectar, Heavy Cream, and Vanilla Extract, and mix them really well.
3. Add melted Coconut Oil to the Egg mixture, and mix really well.
4. Pour the batter to the greased donuts pan and bake in 355F to 360F for 15 to 20 minutes.
5. Eat Donuts!!

This donuts is NOT sweet sweet donuts that you get from donuts shop. So I recommend to dust these donuts with powdered sugar or covered with chocolate sauce if you like sweet donuts.

This is perfect sweetness for me and especially in the morning with my coffee!! And frankly speaking, these donuts are pretty healthy (minus the heavy cream!) and Gluten Free!

Try this recipe and let me know what you think!
Enjoy!

Mrs. H

さて、4HBダイエット、大分簡単になってきました！が、しかし、先週のダイエット週間に、私の誕生日があり、周りの皆は、｢誕生日ぐらい、ダイエットしなくても～」と言われましたが、変な意思を貫き、「誕生日ケーキは、ご褒美の日の土曜日まで食べない！」と宣言。 これが、精神的に、結構きつかったでãã€‚ 今まで、誕生日に、誕生日ケーキを食べたことない年って、なかったような気がãã‚‹ãƒ»ãƒ»ãƒ»

So the 3rd week of 4HB Diet, as I informed in my previous blog, we added more Fish Dinner to our weekly menu. According to Mr. Z and my analysis (only 2 weeks of data…), we found that Fish Dinner has helped us lose weight at least 1 – 1.5 pound. We had 3 Fish Dinners last week, I’d like to inform you how our 4HB went Here was our 3rd Week 4HB Diet Menu!

前回の4HBブログでもお伝えしたように、先週第3週目、魚のディナーを1回増やしました。 これは、2週間のダイエットのデータより分析した結果、どうも、魚ディナーを食べると、翌朝、体重が1パウンドから1.5パウンド減っている事に気づいたからでãã€‚　で、通常は、魚は週一ぐらいしか食べないのでããŒã€å…ˆé€±ã¯ãªã‚“と、合計3回の魚ディナー。 体重減るかな～！！ それでは、先週のメニューでãã€‚

Sunday Breakfast (日曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, 2 Mushroom sliced, ½ cup Lentil & Salsa

Sunday Lunch　(日曜日の昼食）
4 Portabella Mushroom & 1/2lb Meet Pattie, 1 hand full Spinach & Tomato

Sunday Dinner　(日曜日の夕食） <– Eat only ½, other ½ is Lunch next day 2lb Pork loin marinated in Balsamic Vinegar, Garlic & Rosemary. Steamed Broccoli with Ghee & 1 cup Black Beans

Monday Breakfast　（月曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa

Monday Lunch　（月曜日の昼食）
Leftover from Sunday Dinner

Monday Dinner　（月曜日の夕食） <– Eat only ½, other ½ is Lunch next day 1lb grilled Salmon, grilled Zucchini, Peppers, and Eggplant with 1 cup Black Beans

Tuesday Breakfast　(火曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, 2 Mushroom sliced, ½ cup Lentil & Salsa

Tuesday Lunch　(火曜日の昼食）
Leftover from Monday Dinner

Tuesday Dinner　(火曜日の夕食） <– Eat only ½, other ½ is Lunch next day 2 lb Grilled Chicken thigh (S&P), sautéed Spinach, Onion, Kale, and 1 cup Lentil

Wednesday Breakfast　(水曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa

Wednesday Lunch　(水曜日の昼食）
Left over from Tuesday Dinner

Wednesday Dinner　(水曜日の夕食） <– Eat only ½, other ½ is Lunch next day 4 links Sausages, sautéed sautéed Spinach, Onion, Broccoli Rabe, Sauerkraut and 1 cup Navy Beans

Thursday Breakfast　（木曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa

Thursday Lunch　（木曜日の昼食）
Leftover from Wednesday Dinner

Thursday Dinner　（木曜日の夕食） <– Eat only ½, other ½ is Lunch next day 4 Grilled Ono Fish, grilled Zucchini, Peppers, and Eggplant with 1 cup Lentil

Friday Breakfast　（金曜日の朝食）
3 Eggs & Meat, 2 hands full Spinach, ½ Avocado, ½ cup Lentil & Salsa

Friday Lunch　（金曜日の昼食）
Leftover from Thursday Dinner

Friday Dinner　（金曜日の夕食）
Cabbage, Carrot, Red Pepper and Onion sauteed with Tuna & Kimchee

The results of 3rd week was ok. But our prediction of Fish was right. Whenever we had Fish for dinner, next morning we lost 1 – 1.5 lb. All the sudden, we love fish

第3週目の結果は、「まーまー」。 でもね、私たちが分析した、「魚æ–理が痩せる秘訣！」というのが、どうも当たっているらしく、魚を夕食に食べた翌朝は、必ず、500g～700g 体重が減ってました。 突然、魚が大好きになった、私たち夫婦！

Well, Mr. Z lost about 3 lb and I lost 2 lb last week. Also we lost some inches!

For Mr. Z:
His bicep went down about 1 inch.
His thigh went down by 3 inches.
His waist went down by about 3 inches.
And his hip went down by 1 inch.
Total, he went down by 8 inches!

He is looking better and better

それでは、詳しい結果でãã€‚ Mr. Z、体重は3パウンド（キロにして、約1.5キロ）減ってました。 私は、2パウンド減（キロにãã‚‹ã¨1キロ）。

Mr. Zの体のサイズは:
両二の腕が1インチ減（約2センチ減）
両太ももが3インチ減（約7.5センチ減）
なんとウエストが3インチ減（約8センチ減）
ヒップが1インチ減（約2センチ減）
トータル、8インチ減 （約19センチ減）でした。

益々、男前になっていく、Mr. Zでãã€‚

Alright, for me…
My bicep went down by 1 inch.
My thigh went down by 2 inches
My waist went down by 2.5 inches
And finally my hip went down by 1 inch.
Total, I went down by 6 inches!

This result was certainly better than last week I am satisfied with the result!

はい、私の番。 体のサイズは:
両二の腕が1インチ減（約2センチ減）
両太ももが2インチ減（約4.5センチ減）
なんとウエストが2.5インチ減（約5.5センチ減）
ヒップが1インチ減（約2.5センチ減）
トータル、6インチ減 （約14センチ減）でした。

まーまー、満足の結果でãã€‚

This is week 4 of 4HB diet. W’ell see how much more we can lose weight. Stay tuned!!

さて、今週は第4週目の4HBダイエット！ さてさて、今週は、どれぐらい痩せることができるでしょうか！ 乞うご期待！

Mrs. H

第2週目の4HB ダイエットは、あまり進展なかったでãã€‚ 体重の減り方も、上がったり下がったりで、結局、第1週目とは、かなり違いが出ました。結局、私もMr. Zã‚‚2 lb （1 Kgぐらいかな）しか体重減りませんでした。 体のサイズ（ウエスト等）も、ほとんど変化なし。:( 何でだろうと考えるな考える中、行き着いたところは、クリエーティブな食事。 第2週目は、ちょっとしたテストとして、豆を、豆の形で食べるのでなく、粉の形（お好み焼き等）で食べたり、お肉を野菜で包むロールキャãƒãƒ„など、もうちょっと手を加えたメニューがありました。 が、しかし！！ お好み焼きとロールキャãƒãƒ„の後は、体重が上がってしまったのでãï¼ (￣◇￣;)ガーン！！ ということで、今週は第3週目は、またシンプルに、プロテイン （お肉・魚のグリルのソテーかグリル）、野菜 （ソテー、蒸し、かグリル）、豆 （豆は豆で）と言うメニューで行きたいと思いまãã€‚

This is what we ate last week (Meal Plan Week 2), which did not work so well for the 4HB Diet. BTW, Mr. Z added Probiotic Drink 3 times last week. This drink uses Agave Nectar instead of Sugar and also FOS (Fructooligosaccharides).
4HBダイエットの効果が薄かった、先週第2週目のメニューは、こんな感じでした。 あ、そうそう、Mr. Zは、お通じのために、Probioticのドリンクを週3日追加しました。 これは、砂糖の変わりに、Agaveが使われていて、また、オリゴ糖も入ってまãã€‚

Sunday Breakfast (日曜日の朝食）
4 Eggs & Meat, 3 hands full Spinach, ½ Avocado, ½ cup Red Beans & Salsa

Monday Lunch　(月曜日の昼食）
1lb Beef, vegetable, and 1 cup Lentil Stew
– 3 Celery, 2 Carrot, 1 Onion, 1 can Tomato, 1 Zucchini, 1 box Beef Broth

Monday Dinner <-- Eat only ½, other ½ is Lunch next day　(月曜日の夕食） 1lb Ground Beef Rolled cabbage & 1 cup Lentil - Cabbage, 1 Carrot, ½ Onion, 1 Beef Broth [caption id="attachment_1046" align="alignleft" width="220" caption="4HB Stuffed Cabbage/Rolled Cabbage in Tomato Sauce"][/caption]
Tuesday Breakfast　（火曜日の朝食）
2 Eggs & Meat, 3 hands full Spinach, Mushroom & ½ cup Lentil and Salsa

Tuesday Lunch （火曜日の昼食）
Leftover from Monday Dinner

Tuesday Dinner <-- Eat only ½, other ½ is Lunch next day （火曜日の夕食） 4 links Sausage and 2 cup Sauerkraut, sautéed Spinach, Onion, Kale and Broccoli, and 1 cup Lentil [caption id="attachment_1047" align="alignleft" width="220" caption="4HB Grilled Sausage, Sauerkraut, and Sauteed Veggies "][/caption]
Wednesday Breakfast　(水曜日の朝食）
4 Eggs & Meat, 3 hands full Spinach, ½ Avocado, Salsa & ½ cup Lentil

Wednesday Lunch　(水曜日の昼食）
Left over from Tuesday Dinner

Wednesday Dinner <-- Eat only ½, other ½ is Lunch next day　(水曜日の夕食） Taco Salad with ½ lb Chorizo & 10 – 16 shrimps & ½ cup Black Beans - Romaine Lettuce, 1 Tomato, Salsa, sautéed ½ Onion and 1 Green Pepper, ½ Avocado [caption id="attachment_1048" align="alignleft" width="220" caption="4HB Taco Salad"][/caption]
Thursday Breakfast　(木曜日の朝食）
4 Eggs & Meat, 3 hands full Spinach, Tomato & Mushroom & ½ cup Black Beans

Thursday Lunch　(木曜日の昼食）
Leftover from Wednesday Dinner

Thursday Dinner <-- Eat only ½, other ½ is Lunch next day　(木曜日の夕食） 1lb of Grilled Mahi with Grilled Vegetables & 1 cup Lentil - 1 Red pepper, 2 Zucchini, 1 Onion [caption id="attachment_1049" align="alignleft" width="220" caption="4HB Grilled Mahi and Veggies"][/caption]
Friday Breakfast　(金曜日の朝食）
Eggs & Meat, 3 hands full Spinach, ½ Avocado, Salsa & ½ cup Black Beans

Friday Lunch　(金曜日の昼食）
1lb Beef, vegetable, and 1 cup Lentil Stew
– 3 Celery, 2 Carrot, 1 Onion, 1 can Tomato, 1 Zucchini, 1 box Beef Broth

Friday Dinner　(金曜日の夕食）
1 lb Chicken marinated in Balsamic Vinegar & sautéed 2 Bok choy, 4 leaves Cabbage, 1 Carrot, and Onion with ½ Cup Lentil.

So we analyzed what we ate and how it affected our weight changes last week. As I state earlier, creative meals like Okonomiyaki and Stuffed/Rolled Cabbage in Tomato sauce put us up about 1 lb. BUT!!! Grilled Salmon and Veggie meal and Grilled Sausage, Sauerkraut and sauteed Veggies meal help us lost weight by 1 lb to 1.5 lb. So I added two Grilled Fish meals and one Sausage with Sauerkraut meal to this week’s menu. Also, I think I am going to adjust the portion of our food this week.

先週、何を食べたときに、体重が増えて、減ったかを、少々分析してみました。 2週間の食事で、分析ãã‚‹ã®ã¯æ—©ã„かと思ったのでããŒã€ã¾ãƒ¼å–りあえず、思ったからには行動を！ クリエーティブな食事（そうでもないけどね）お好み焼きや、ロールキャãƒãƒ„を食べた後に、1 lb　（500gぐらいかな）体重が増えているのがわかりました。 これは、私もMr. Zも同じ。 で、サーモンのグリルのæ–理の後と、グリルソーセージとサワークラウトの食事の日の後に、1－1.5 lb （500g – 1kg）体重が減っていたことが分かりました。 と言う単純な分析から、今週のメニューには、魚のグリルのæ–理を2日、そして、グリルソーセージとサワークラウトのæ–理を1日作ってみました。 後は、量。 食べる量も、少々減らしてみまãï¼

Hope to drop a few pound this week. But we will see! Stay tuned
今週、2－3 lb（1－2kg）ぐらい、体重落とせたら良いな～っと思う今日この頃。 さて、どうなるでしょうか！ 乞うご期待！

Mr. H

4HBダイエットを始めて1週間経過。 1週間で、結構満足できる結果だったので、このダイエット続けることに！ （ご褒美の日の後に、ちょっと体重増えちゃいましたが・・・） さてさて、2週間目の4HBダイエットメニューを考える中、あることに気づき、今週のメニューのひとつに、ちょっとチャレンジ的な品を足してみました！ 4HBは、毎食、必ず豆を食べること勧めているのでããŒã€ã€Œè±†ã‚’豆の形で食べろ」とはどこにも書いていないので、ヒヨコマメの粉を使って、お好み焼きを作ってみることに！ これぞ、お好み焼きチャレンジ！

I shredded about 2 cups of Cabbage and put them in a bowl. I added 1/4 lb thin sliced Pork and 10 small Shrimps in the same bowl. Next, put 6 tablespoon full of Garbanzo Bean Flour and 2 eggs to the bowl. Mixed them together until it became Okonomiyaki batter looking. I think I put about 1 teaspoon of salt to taste.

まずは、キャãƒãƒ„の千切り、豚の細切れ、えびをボールに入れ、その後、ヒヨコマメの粉と卵で、お好み焼きの種上になるまで、混ぜました。 お塩もちょっと入れたかな。

Time to cook the Okonomiyaki! Put about 1 tablespoon of canola oil to the skillet with medium heat. When the oil is ready, put about 2 tablespoon full of Okonomiyaki batter to the skillet and cook until both sides are done.

それでは、鉄板出ãã®ãŒé¢å€’くさかったので、フライパンでミニサイズのお好み焼き作り！ カノーラオイルを熱し、大åŒ2杯ぐらいの量のお好み焼きの種を、フライパンで焼いていきまãã€‚ もちろん、両面、きっちり焼きました。

We had to think about Okonomi sauce. Okonomi sauce is usually made with TONS of SUGAR and FRUITS which are totally non-approved food for this 4HB Diet. So we decided to dip Okonomiyaki in Balsamic Vinegar, Japanese Mayo (Only 1 tablespoon for both of us) and Sriracha！

お好み焼きのソースって、砂糖やフルーツがたっぷり使われているので、4HBダイエット中はもちろん食べれません。 と言うことで、4HBの友、バルサミックビネガーと、日本のキューピーマヨネーズ、そして、シラチャと言う辛いソースで、お好み焼きを食べることに！

So the tastes? They were good. They were better than what we expected. Mr. Z and I agreed that Okonomiyaki Challenge was success and we enjoyed them a lot. This dish was followed 4HB diet meal plan strictly but because it was Okonomiyaki, we both felt we were cheating the diet. I think I will make this dish again!

最終的に、お好み焼きの味したし、æ®é€šã«ç¾Žå‘³ã—かった～！ 4HBダイエット中なのに、なんかルールを守ってない感じ！ ってむちゃくちゃ守ってまãã‘どね。 お腹も一杯になったし、美味しかったし、ダイエット中に、もう一回ぐらい、4HBお好み焼き作ろうかな！

Mrs. H