Almond Cake with Lemon Agave Syrup – Gluten-Free and Dairy-Free Cake!

I wanted to eat cake. Any cake. But during 4HB diet, we cannot eat cake because of sugar and flours (grains).

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

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

Baked Coconut Donuts

Hi there! New recipe here for you!

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

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

4HB Diet Week 3 / 4HB ダイエット 第3週目

This diet is getting easier but I had my birthday last week during 4HB Diet, which I decided not to have my birthday cake on my birthday and waited till the Binge Day (Saturday). Psychologically, not having a birthday cake on my birthday was harder than I thought. (I know this is pretty lame…)

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、結構きつかったです。 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する・・・

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す。 で、通常は、魚は週一ぐらいしか食べないのですが、先週はなんと、合計3回の魚ディナー。 体重減るかな~!! それでは、先週のメニューです。

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

Portabella Mushroom bum with 1/2lb Burger


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

Balsamic marinated Pork loin with steamed Broccoli with Ghee


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

Grilled Salmon & Veggies (Eggplant, Zucchini, and Pepper)


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

Grilled Chicken and sauteed Veggies


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

Grilled Chicken Sausage, sauteed Veggies, and Sauerkraut


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

Grilled Ono Fish and Veggies (Zucchini, Pepper and Onion)


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

Sauteed Veggies (Cabbage, Carrot, Red Pepper) 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、「魚料理が痩せる秘訣!」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、詳しい結果です。 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(キロにすると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です。

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、満足の結果です。

This week is week 4 of 4HB diet. Well 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

4HB Diet Week 2 / 4HB ダイエット 第2週目

Week 2 of 4HB was not so good. Our weight stalled and our body size did not change much. We only lost 2 lb each. I wonder what we did wrong foodwise. The biggest food difference between week 1 and week 2 was “Creativity” in the menu. Like the Stuffed/Rolled Cabbage in Tomato sauce and Okonomiyaki. They don’t sound that creative but I guess during this diet, these were creative. Actually, our weight went up after these two meals. :(

第2週目の4HB ダイエットは、あまり進展なかったです。 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. Zも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ベツなど、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ベツの後は、体重が上がってしまったのです! ( ̄◇ ̄;)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す。

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す。

Kefir Probiotic with FOS drink

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

4HB Diet Our Usual Breakfast


Sunday Lunch (日曜日の昼食)
Garbanzo bean flour Okonomiyaki with 10 Shrimp & thin ¼ lb sliced Pork and ¼ head Cabbage

4HB Garbanzo Bean Okonomiyaki


Sunday Dinner (日曜日の夕食)
Chicken Kabob with Black Beans (Portion unknown. We were invited Dinner by our 4HB friend couple)

4HB can be elegant! Chicken Kabobs & Black Beans


Monday Breakfast (月曜日の朝食)
2 Eggs & Meat, 2 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

4HB Stuffed Cabbage/Rolled Cabbage in Tomato Sauce


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

4HB Grilled Sausage, Sauerkraut, and Sauteed Veggies


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

4HB Taco Salad


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

4HB Grilled Mahi and Veggies


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.

4HB Marinated Chicken with sauteed Veggies

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、分析するのは早いかと思ったのですが、まー取りあえず、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、ロールキャベツを食べた後に、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料理の後と、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、魚のグリルの料理を2日、そして、グリルソーセージとサワークラウトの料理を1日作ってみました。 後は、量。 食べる量も、少々減らしてみます!

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 Okonomiyaki Challenge / お好み焼きチャレンジ!

We have been on 4HB diet for a week and we saw significant results :) (We gained a bit weight back after the binge day though.) I created a menu plan for week 2 and one of the dishes is going to be a challenge. 4HB requires to have beans with every meal but it does not say beans needs to be eaten as “Bean form”. So I decided to use Garbanzo Bean Flour to make Okonomiyaki!

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すが、「豆を豆の形で食べろ」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、キャベツの千切り、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。

4HB Style Okonomiyaki Ingredients

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、鉄板出すのが面倒くさかったので、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、大匙2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す。 もちろん、両面、きっちり焼きました。

Okonomiyaki in frying action

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、普通に美味しかった~! 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すけどね。 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!

4HB Okonomiyaki

Mrs. H