Coconut Meringue Cookies & Weigh-in

Brian and I had our 6 week weigh-in on Wednesday!  Brian is still knocking them down. 

Brian lost 2 pounds!  For a total of 12 pounds! 

Katrina lost 1 pound!  For a total of 4 pounds!

We are really doing great!  Brian and I went out on a date also on Wednesday.  Brian splurged and got a Diet Dr. Pepper (we have been trying to stay away from all soda) so after 6 weeks of no soda, it tasted strange to me.  Also one night we made Jello Jigglers.  I ate one and it put me through the roof sugar wise.  I am really like the way I am feeling on the inside and out.  It is weird to say that I have had more energy since I have been exercising. I know I haven't lost much weight, so far but I feel fit and exercise that would exhaust me before is now very fun.

Enjoy today's recipe, they were super yummy!

Coconut Meringue Cookies

1-1/2 cups sweetened shredded coconut
2 egg whites
1/4 tsp vanilla extract
Dash of salt
2/3 cup granulated sugar
Directions

Beat egg whites and dash of salt until soft peaks form. Gradually add in sugar while beating until peaks are stiff and glossy. Fold in coconut. Drop by rounded teaspoon onto greased (or parchment lined) baking sheet.

Bake at 325*F 18-20 minutes until set and very slightly browned.

Center will still be soft.


Number of Servings: 20Recipe adapted from Sparkpeople

Nutritional Info

• Calories: 50.6
• Total Fat: 1.8 g
• Cholesterol: 0.0 mg
• Sodium: 14.4 mg
• Total Carbs: 8.4 g
• Dietary Fiber: 0.2 g
• Protein: 0.5 g

Flaxseed is our Friend

Since I have started thinking about what I have been putting in my mouth and trying a lot more recipes.  Some of the recipes have flaxseed listed in the ingredients.  I did not know what flaxseed was so I headed to the store to find it.  You can find flaxseed in a couple of forms, oil, oil capsules, whole flaxseed or ground flaxseed.  Flaxseed comes from the flax plant and is gluten free.  I have only tried the ground flaxseed, which you can find down the baking aisle or in the vitamin section in your grocery store.  Flaxseed has a nice nutty flavor and is full of a lot of good things for you.  You can add ground flaxseed to your baked goods, on top of your morning cereal or in your yogurt.

FLAXSEED FACTS:

Flaxseed contains fiber.  Just two tablespoons of flaxseed meal delivers 4 grams of fiber; as much fiber as 1 1/2 cups of cooked oatmeal!  Studies suggest that when flaxseed meal is added to the diet, harmful LDL cholesterol drops, while good HDL cholesterol stays put.  Regularity improves, also.

Flaxseed contains high levels of natural antioxidants called ligans.  The ligans in flaxseed can bind with circulating substances that might promote unchecked cell growth.  Many food plants have some ligans, but flaxseed has at least 75 times more than any other.  To get the lignans that are in just two tablespoons of flaxseed meal, you'd need to eat about 30 cups of fresh broccoli.

Flaxseed is a mega-source for the plant version of omega-3 called alpha-linolenic acid.  The oil in flaxseed is about 50% alpha-linolenic acid.  Canola and walnut oils, the next highest sources, have about 10 %.  But most foods have far less.  One serving of flaxseed meal contains 2400 milligrams of omega-3.

Flaxseed as an egg substitute (I have not tried this, but sounds interesting)

Flaxseed meal makes a great egg substitute for most recipes.  For one egg, simply mix 1 Tbsp flaxseed meal with 3 Tbsp water in a small bowl and let sit for two minutes.  Add to a recipe as you would an egg.

This information is from Bob's Red Mill, a manufacturer of flaxseed meal.

 I have never baked with whole wheat flour, that just sounds horrible!  I am just not a whole wheat fan, I have a texture problem, we will save that for another day.  Anyway these were great and I did not mind the whole wheat part, I think the applesauce helped in that department. 

Chef Meg's Blueberry Flax Seed Muffins

1 cup quick oats
1 cup low-fat buttermilk
1 cup whole-wheat flour
1 tsp baking powder
1⁄2 tsp baking soda
1⁄4 tsp cinnamon
1 tsp salt
1 egg
1⁄4 cup unsweetened applesauce
3⁄4 cup brown sugar
1 cup blueberries, washed and dried
1 tbsp flaxseeds, roughly ground

Directions

1. Preheat the oven to 375° F. Spray the muffin
pan with nonstick cooking spray or line the
wells with paper liners.

2. In a small bowl, combine the oats and buttermilk
and let the mixture stand at room temperature
for 5 minutes. In a medium bowl, combine
the flour, baking powder, baking soda, cinnamon,
and salt; mix with a fork to blend and set
aside.

3. In a large bowl and using a hand mixer, beat
the egg, applesauce, and brown sugar at medium
speed for 3 minutes.

4. Blend the oat-buttermilk mixture into the egg
mixture, then stir in the flour mixture until just
combined (try not to overwork the mixture).
Fold in the blueberries. Fill muffin cups 3⁄4 full
and top with a sprinkle of ground flaxseed.

5. Bake 15 minutes or until a toothpick inserted
into the center comes out clean.

Nutritional Info

Servings Per Recipe: 14

Amount Per Serving

Calories: 119.2

Total Fat: 1.4 g
Cholesterol: 15.9 mg
Sodium: 274.5 mg
Total Carbs: 28.4 g

Dietary Fiber: 2.8 g

Protein: 3.1 g

Recipe adapted from SparkPeople

This next recipe is one of my favorites.  I have made them a few times and they are great for the kids. 

No-Bake Energy Bites

(makes 18-20 bites)

1 cup oatmeal

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flaxseed

1/2 cup mini chocolate chips

1 tsp vanilla

Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.

Recipe adapted from Smashed Peas and Carrots

Turkey Recipes and Weigh-in

I have started cooking more with ground turkey and it really tastes great.  I don't know why I  didn't use it more, at my grocery story it is only fifty cents more per pound than hamburger.  I guess I also thought it would be dry in recipes, but it isn't.  I have attached a few turkey recipes below for you to try. 

Also on Thursday was our weigh-in with the Grows.

Katrina gained 1 pound  Total lost 3 pounds

Brian lost 7 pounds!  Total lost 9 pounds!  Brian is the biggest loser this weigh-in!

All of these recipes is from a blog called Skinnytaste.  It is an awesome new blog I found with lots of great lower calories recipes.  She has some really easy recipes with most ingredients you would have on hand and makes eating healthy a lot easier. 

Turkey Chili Taco Soup
Servings: 9 Size: 1-1/4 Cups

Calories: 198.8 • Fat: 1.4 g • Carb: 29.7 g • Fiber: 7.0 g • Protein: 19.5 g

• 1.3 lbs 99% lean ground turkey
• 1 medium onion, chopped
• 1 bell pepper, chopped
• 10 oz can rotel tomatoes with green chilies
• 15 oz canned or frozen corn, drained
• 15 oz kidney beans, drained
• 8 oz tomato sauce
• 16 oz fat free refried beans
• 1 packet taco seasoning (you can use 40& less sodium)
• 2 1/2 cups fat free low sodium chicken broth

In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook 2-3 minutes. Add tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth. Bring to a boil and simmer about 10-15 minutes.

Serve with a few baked tortilla chips and your favorite toppings such as low fat sour cream, jalapeños, reduced fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers in individual portions for future meals

Skinny Salisbury Steak with Mushroom Gravy

Servings: 8 • Size: 1 patty with mushroom gravy 
Calories: 202.8 • Fat: 7.8 g • Protein: 21.7 g • Carb: 10 g • Fiber: 1.2 g • Sugar: 1.7 g
Sodium: 524.7 mg

Ingredients:

• 1 1/2 tsp oil
• 3/4 cup onions, minced
• 1 lbs 93% lean ground beef
• 1 lb 93% lean ground turkey
• 1/2 cup dry breadcrumbs
• 1 large egg
• 1 large egg white
• 2 cups beef broth
• 1/4 tsp salt
• 1/8 tsp ground black pepper, to taste
• 8 oz sliced mushrooms
• 2 tbsp all-purpose flour
• 2 tbsp tomato paste
• 1 tsp red wine vinegar
• 2 tsp Worcestershire sauce, to taste
• 1/2 tsp mustard powder
• 1/4 cup water
• chopped parsley for garnish (optional)

Directions:


Sauté onions in oil over medium heat until golden brown, about 5 minutes.

In a large bowl,

combine

half of the sautéed onions, ground beef, ground turkey, bread crumbs, egg, egg white, 1/4 cup beef broth, salt and black pepper.

Shape

into 8 oval patties.

In a large deep skillet over medium-high heat,

brown

both sides of patties.

Set aside

on a dish.

Add mushrooms to the skillet, season with salt and pepper and sauté 2-3 minutes.

Return patties to the skillet with the mushrooms.

In a small bowl, blend flour and remaining broth until smooth. Mix in remaining onions, tomato paste, vinegar, water, worcestershire sauce and mustard powder.

Pour over meat and mushrooms in skillet.

Cover

and

cook

on low heat for 20 minutes, stirring occasionally. Serve over potatoes or a low carb creamy caulifower

NOTE :  I did not want 8 servings, so I halved the meat part of the recipe.  I used one pound of ground turkey and no hamburger.  I halved the onion, breadcrumbs and used just one egg.   I didn't half the gravy part. 

Creamy Cauliflower Purée 
Servings: 4 • Serving Size: 3/4 cup

Calories: 60.7 • Fat: 2.4 g • Protein: 3.7 g • Carb: 8.6 g • Fiber: 4.2 g

Ingredients:

• 1 medium head cauliflower, cut up into florets
• 4 cloves crushed garlic
• 1/3 cup 1% buttermilk (used a low fat sour cream)
• salt and pepper to taste
• 1 tbsp light butter

Directions:

Steam or boil cauliflower and garlic until soft. Drain, add buttermilk, light butter, salt, pepper and purée with a hand blender or food processor.