Defatted Coconut Oatmeal Cookies

Ingredients-
1 1/3 cup reduced fat coconut flour (Lets Do... Organic)
1/2 cup heavy whipping cream
1 egg
1 cup sweetener of choice (mine is Whey Low)
1 cup Bob's Redmill Low Carb Baking Mix
1 cup healthy cereal of choice (I used Optimum Slim)
1 cup oatmeal or oat mixture (I used Old Wessex 5 grain cereal)
1 tsp vanilla or coconut extract
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt

Directions-
Combine wet ingredients
Combine dry ingredients
Combine all ingredients
Drop by tablespoons onto greased cookie sheet and flatten some
Bake at 350 for 12 min

Nutrition info (based on 18 cookies)
Calories-110
Fat-5g
Carbs-19g
Fiber-3g
Protein-5g

PB2 Whipped Cream Frosting

As promised, here is the recipe for the peanut butter frosting...

Ingredients-
1 cup heavy whipping cream
2-3 tablespoons PB2
2-3 tablespoons sweetener (I use Whey Low powdered sugar substitute)
1 tsp vanilla extract
1 tsp Dr Oetker Whip It (if you have it, not critical)

Directions-
In cold bowl whip cream, sugar, WHIP IT, and vanilla.
As soft peaks form, sprinkle PB2 in.  Do not overmix.

Nutrition (per tablespoon)
Calories-60
Fat-5g
Carbs-3g

PB2 Fudgy Brownies

***See following post for PB2 Whipped Frosting

Mmmm.  Doesn't that look good?  Don't you wish you could eat fudgy brownies topped with rich peanut butter frosting?  Doesn't fit into your macros?  On a diet?  Well, this brownie's for you!  That's right - this rich and decadent dessert comes in at only 200 calories (150 if you skip the frosting, but why would you do that?).  By substituting defatted peanut flour for the regular flour, Whey Low for the granulated sugar and heavy whipping cream for the butter, you save buckets of carbs and fat.  Buckets I tell you...

Ingredients-

4 (1 ounce) squares unsweetened chocolate (or 3/4 cup unsweetened baking cocoa)

1 cup heavy whipping cream (instead of butter)
4 eggs
2 cups Whey Low (instead of sugar)
1 teaspoon vanilla extract
3/4 cup PB2 or defatted peanut flour (instead of all-purpose flour)
1 cup semisweet chocolate chips (optional)
1 cup chopped pecans or walnuts (optional)

1.In a microwave, melt unsweetened chocolate and cream; stir until smooth. In a mixing bowl, beat eggs, Whey Low and vanilla for 1-2 minutes or until light and lemon-colored. Beat in the chocolate mixture. Add PB2/peanut flour; beat just until combined. Fold in the chocolate chips and pecans if desired.


2.Transfer to a greased 13-in. x 9-in. x 2-in. baking pan (or 8x8 if you like them thick like me;-). Bake at 350 degrees F for 20-25 minutes or until a toothpick inserted near the center comes out with moist crumbs. Cool on a wire rack.

Nutrition info for 1/9th of the recipe-
Calories-150
Fat-12g
Carbs-30g (20g of these carbs are undigestable due to the magical properties of Whey Low)
Protein-7g

Ice Cream!

Can you have ice cream on a diet?  Of course you can!  It doesn't have to be that nasty-ass diet stuff they sell at the grocery store either - you can make it yourself, and it's tastier AND healthier.

Ingredients-
3 eggs
1 cup sweetener of choice (I use Vivalac's Whey Low for ice cream)
1/4 teaspoon salt
2 1/2 cups whole milk
2 cups half-and-half cream
2 1/4 teaspoons vanilla extract
1/2 tsp of guar gum (not absolutely necessary, but helps prevent ice crystals and maintain creamy texture)
1/4 tsp of xanthan gum (also not critical, but helps with texture)

Directions

1.In a heavy saucepan, combine the first five ingredients. Cook over medium-low heat, stirring constantly, until the mixture is thick enough to coat a metal spoon and reaches at least 160 degrees F. Remove from the heat; cool quickly by setting pan in ice and stirring the mixture. Cover and refrigerate until very cold. When ready to freeze, pour custard and vanilla into a blender and blend on high to incorporate air.  If you have the guar gum, VERY SLOWLY sprinkle into custard mixture while blending.  This will make the end product fluffier/creamier.  After blending mixture, pour into the cylinder of an ice cream freezer. Freeze according to the manufacturer's directions.

Nutrition per 1 cup
calories-170
fat10g
carbs-30g (only 10g effective carbs due to Whey Low's digestive-resistant carbs)
protein-7g

Let's compare that with Safeway's Light Vanilla...
Nonfat Milk, Cream, Sugar, Milk, Corn Syrup, Whey Protein, Stabilizer (Tapioca Starch, Guar Gum, Mono and Diglycerides, Tara Gum, Cellulose Gum, Polysorbate 80, Carrageenan), Vanilla Extract, Annatto Color, Vitamin A Palmitate.


Nutrition Facts
Serving Size - 1/2 cup! (that's HALF of what you get with our homemade version!)
Calories 120
Total Fat 3.5g
Total Carbohydrate 17g
Protein 3g

Oh, and if you're in the market for a new ice cream maker, can I recommend Cuisinart's Pure Indulgence Automatic Ice Cream maker?  You don't have to mess with rock salt and ice anymore - simply store the 1/2 gallon tub in the freezer and when you're ready, just take out the tub and put it in your machine and it's ready to go!

***P.S. - I've tried adding protein to this recipe, but so far it hasn't been really edible...  If I perfect it I will post a different "protein" version!

Greek Yogurt Panna Cotta

Panna cotta... the stuff of dreams. Traditionally made with heavy whipping cream and lots of sugar, even a small serving packs a pretty big calorie and fat punch. Here's a modified version using thick, creamy greek yogurt - providing all the taste and texture, PLUS protein, minus loads of fat and calories...

Ingredients-

• 2 cups greek yogurt (Fage 0% or 2%)
• 1 cup whole milk (could use lower fat)
• 1/3 cup sweetener of choice (I use Vivalac Whey Low sweetener)
• 1 packet Knox instant gelatin
• fresh berries of choice
• 4 tablespoons sugar-free or reduced sugar fruit preserves of choice
• 1 tsp vanilla or almond extract

Directions-
in small bowl, soften gelatin in 3 tablespoons of water (this stuff stinks like dirty, wet dog)
in saucepan, heat milk and sugar until bubbly
whisk in softened gelatin for a minute
slowly whisk in yogurt, mix well
add extract of choice
pour into 4 pretty dessert glasses or wine glasses
chill in fridge until set - about 1 hr
microwave fruit preserves until runny and top each panna cotta with 1 tablespoon
garnish with berries
return to fridge until ready to serve

Nutrition
Calories-132
Fat-2g
Carbs-33g (although the effective carb count is about 20g less than this. Whey Low lists total carbs but because of how it's made, the body doesn't digest them)
Fiber-0g
Protein-9g