All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2016-01-18

Okara maccha keeki / soy matcha cake

A matcha cake made in the microwave. Taking full advantage of fiber-rich okara soybean pulp as well as calorie- and carb-free erythritol and stevia, it is a friendly companion for those who are watching their net carbs count, glucose level, or simply want something filling for a quick energy boost between meals. The cake tends to be dry on Day 1, so wrap it while still warm and keep in the fridge overnight for best results.



Whole recipe (approx. 230 g):
374 calories; 25.1 g protein; 20.7 g fat; 21.2 g carbohydrate; 8.5 g net carbs; 153 mg sodium; 428 mg cholesterol; 12.6 g fiber

2.5 cm/1" cube (approx. 25 g):
41 calories; 2.8 g protein; 2.3 g fat; 2.3 g carbohydrate; 0.9 g net carbs; 17 mg sodium; 47 mg cholesterol; 1.4 g fiber


<Ingredients>
For raspberry jam
50-55 g raspberries (55 g, frozen in photo)
1 1/2 tsp (6 g) erythritol
2-3 drops of liquid stevia


For matcha cake
20-25 g raspberry jam (1/2 above amount)
30 g fine dried okara soybean pulp
10 g almond flour
5 g matcha green tea powder
1/2 tsp sodium-free baking powder
2 eggs
100 cc additive-free tonyu soy milk
35 g (slightly more than 3 tbsp) erythritol
9 drops liquid stevia


<Directions>
1.

Make raspberry jam.
In a deep microwaveable container, mix all ingredients, and let sit for 10+ minutes until water comes out (if time allows).


Microwave for 1 minute 20 seconds or so. 
Let cool.

2.

In a bowl, mix all dry ingredients well.


3.

In another small bowl, lightly beat eggs, making sure to cut apart egg whites for even consistency.

4.

Add eggs, tonyu and stevia to dry ingredient mixture.
Mix well.
Cake batter is ready. 

5.

Put 1/3 of batter in microwaveable container, and put 1/2 of raspberry jam in drops,

Cover with 1/2 of remaining batter.

Repeat with the rest of raspberry jam and remaining batter.


6.

Microwave for 6 minutes.


7.

Remove from container (flip over plastic film).

After hottest steam escapes, wrap with plastic film while still warm, and put in fridge overnight.

Or, wait until wrapped cake is completely cool, and put in  freezer (to eat, defrost in wrapping).


<Notes>
  • Raspberry jam should be loose when it comes out of the microwave. It becomes jelly-like when cool. When making half of the above amount, microwaving for 50-55 seconds is usually sufficient. Raspberry mixture bubbles up high during microwaving, so use a somewhat deep container.
  • The dried okara above is prepared at home. When using dried okara from shops, the recipe may need more liquid.
  • Matcha can range in price from single- to double-digit dollars. For good aroma and a pleasant bitterness, a grade at least a few steps up from the bottom is recommended, if available.  
  • Erythritol is said to be 70% as sweet as granulated sugar, and its sweetness disappears quickly in your mouth. Stevia is powerfully sweet and its sweetness lingers much longer. To replace 1 tablespoon granulated sugar, I use a combination of 1 tablespoon of erythritol and 2-3 drops of stevia (or more drops with sour ingredients, such as raspberries above).
  • When made with granulated sugar instead of erythritol and stevia, the nutrition figure (whole cake) would be: 521 calories; 25.1 g protein; 20.7 g fat; 59.2 g carbohydrate; 46.5 g net carbs; 153 mg sodium; 428 mg cholesterol; 12.6 g fiber.
  • The packaged soy milk widely available in the US usually contains additives (sodium, sugar, flavor, etc.), even those claiming to be "plain." Additive-free (成分無調整 "seibun muchosei") soy milk can be found at Asian grocery stores and Asian food sections at some supermarkets. It can be easily made at home, too.
  • Cut surfaces of the cake tend to dry out. Partially replacing soy milk with heavy cream helps this to some degree. Adding a small amount of psyllium powder or other dough conditioning ingredients can also help to solve the issue of dryness.
     

No comments: