Vegan Colcannon

This week we are doing a Gluten Free and Vegan Menu, in an effort to get back on the health wagon. After I started working full time it got harder and harder to stay on track with eating healthy and I am starting to feel the consequences. I convinced hubby to go on this "diet" this week because he wants to lose some weight and I just want that good feeling back from when I was eating healthy before.

Let me tell you, it is not easy going from eating fast food and take out all the time, to planning a weekly menu that is Vegan and GF! Unless you want to eat nothing but soup and salad! My menu this week took me 5 hours to plan because I wanted to find recipes for hubby that would please his palate and hopefully keep him on board with the new "diet". Him being a picky eater, this was no easy task!

Here is one of the recipes that I found, but adjusted to be more interesting. I threw some endives in because I found them at the store and had never had them, in fact I was going through self-checkout and I had to ask the attendant what they were because I had never seen them. Hubby's response "you're buying them and you don't even know what they are???". Ha, I like to try new things. I found they don't have much taste but they lend an interesting texture.

This is not an authentic Irish dish but pretty close. Very filling and delicious! Not 100% healthy but it is vegan and gluten free MEAL. Traditionally served as a side dish.

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Prep time: 10 Min. Cook time: 30 Min. Serves: 5

Ingredients

2 Tbsp EVOO

1 ,Onion chopped

1/2 head cabbage

2 Endives, sliced in 1/4 inch thick rings(optional)

6 Red Potatoes, skin on and boiled

1/4 cup earth balance

1/4 cup non-dairy milk

Celtic Sea Salt and Fresh Ground Pepper to Taste

Instructions

Start potatoes boiling in large sauce pan over medium heat.

Chop onions and slice endives.

In a separate pan heat EVOO over medium-low heat until hot.

Add onions and endives and heat until they start to caramelize, adding salt at this stage will help them to sweat and caramelize quicker.

Spread cabbage evenly on top of onion mixture and season to taste with pepper, cover with lid and continue to cook over low heat just until wilted.

Meanwhile, add earth balance and milk to a bowl, season with sea salt and pepper to taste, then add drained potatoes and mash until smooth.

Remove lid and stir cabbage and onion mixture, re-cover and continue to cook until cabbage is crisp tender and brightened.

Remove cabbage mixture from heat and spoon onto a plate, then spoon the potato mixture on top of the cabbage, serve.

Un-tortilla Soup

I came up with my own version of tortilla soup tonight because it was chilly and started to snow so I wanted something with a little bite and that was comforting. This was perfect, just enough bite to warm you up and the sweetness of the cornbread compliments it perfectly. I say un-tortilla because I didnt have tortillas to make the crisps with on hand so that’s where the cornbread comes in.

note: This makes a big pot of soup which is roughly 12 servings, you can freeze the leftovers or use it for a quick healthy lunch throughout the week.

Prep time: 5 Min. Cook time: 60 Min. Serves: 12

Ingredients

2 Tbsp extra virgin olive oil

1 medium Sweet Onion

2 Boneless Skinless Chicken Breasts cut into 1/2 inch cubes

4 Tbsp chili powder

2 tsp Cumin

2 Tbsp smoky paprika

1/2 tsp cayenne pepper

1 large can organic diced stewed tomatoes

6 cup broth, chicken or vegetable or a mix of both

1/2 tsp minced garlic

1 cup shredded fresh spinach(for added nutrition and color but optional)

1/2 cup finely chopped fresh cilantro

1 lime cut into wedges for garnish

Instructions

1. put oil in a large stock pot and heat over medium-high until hot. add onions, garlic and chicken and cook until chicken is golden brown.
2. add your spices and continue to cook until fragrant.
3. dump in your tomatoes and broth and stir, simmer over medium heat for 45 mins.
4. add your spinach and cilantro and continue to simmer for an additional 5 mins.
5. ladle soup into a bowl squeeze a lime wedge over the top and serve with a slice of cornbread or cornbread muffin.

alternatively after you brown your chicken, dump all ingredients other than cilantro and lime into a crockpot and cook on low for 6-8 hours. when ready to eat garnish with cilantro and fresh lime.

For more great all natural recipes check out this page.

Moroccan Chicken Stew

This was divine. All of the flavors meld wonderfully. I don't think there was anything missing! This will easily be a new comfort food in our home.

2 tablespoons extra virgin olive oil
3 (6 ounce) boneless skinless chicken breast halves or 18 ounces chicken tenders, cut into 1/2 to 3/4 inch cubes
1 medium onion, chopped
1 tablespoon ground cumin
1 tablespoon ground ginger
1 teaspoon hot paprika (or 3/4 teaspoon sweet paprika plus 1/4 teaspoon cayenne pepper)
5 cups organic chicken stock
2 medium zucchini
1/2 cup uncooked whole wheat couscous
1 (16 ounce) can chickpeas, rinsed and drained
sea salt
fresh ground black pepper
8 sprigs cilantro, chopped

Put the oil in a deep, heavy skillet over medium-high heat.
Add chicken to the skillet, raise the heat to high, and stir once or twice.
When chicken has browned, add the onion, cumin, ginger, and paprika.
Stir and cook for 1 minute.
Add the stock to the skillet and stir, scraping any bits from the bottom.
Cover and bring to a boil, about 2 minutes.
Meanwhile, trim the zucchini and slice in half lengthwise, next cut crosswise into 1/4-inch-wide half-moons.
When the soup comes to a boil, add the zucchini and the couscous to the skillet, stir, and cover.
Add chickpeas to the skillet.
Cover and let the soup return to a boil, then lower the heat slightly so the soup simmers briskly for 4 minutes.
Season with salt and pepper to taste.
Stir cilantro into the soup, cook for 1 minute, and serve.

Healthy Fried Chicken

One thing I didn't want to give up when I decided to get healthy was fried chicken. It has been and always will be one of my favorite comfort foods. So I took my regular recipe and replaced the ingredients with ones that are good for you. This version tastes exactly the same, but I don't have to feel guilty eating it! The reason I cut the breasts in half is because a whole breast is more than one serving, and cutting them this way fools your brain into thinking that it is a whole piece, and you will fill up on it. Plus with the price of chicken these days(unless you find it on sale) it will make it go a lot further when feeding a family!

4 Boneless Skinless Chicken breasts, butterflied all the way through
1 Cup Whole Wheat Flour
Sea Salt and Fresh Ground Pepper to taste
1/4 Cup Extra Virgin Olive Oil


Take your breasts and cut them like you're going too butterfly them but cut them all the way through.

Put oil in a cast iron pan over medium heat.

Season each breast with the sea salt and pepper. Place flour on a plate and coat each piece of chicken with flour.

Place each breast in hot pan and fry until golden brown, flip and do the same on the other side. Take out of pan and drain on a paper towel for 5 mins or so. Serve with a healthy side of choice, tonight I think I'll serve it with the curried grilled zucchini found here. and some sweet potatoes!

Servings: 8
Time:
10 mins prep
20 mins cooking

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Nectarines with Honey Mustard Dressing

I know it sounds strange but it is soooo yummy. and quite refreshing on a hot day! This can also be tossed with some fresh salad greens for an even more substantial side dish.

1 Firm nectarine, cut into bite sized pieces
1/2 tsp dijon mustard
1/2 tsp unfiltered honey
1/8 tsp minced garlic
Sea Salt and Fresh ground pepper to taste

The nectarine needs to be fairly firm, or it'll turn to mush when you try to cut it up. Don't worry about it being to sour, the dressing makes it sweeter. Place nectarine pieces into a bowl.

In a small cup or bowl mix that last 4 ingredients until well corporated. drizzle on fruit and enjoy!

This recipe serves one person, increase ingredients as needed.

Curried Grilled Zucchini

A side that I created tonight for dinner. I used to use bottled dressing to marinate it then grill, but it isn’t healthy so wanted a flavorful alternative. This is what I came up with and it is YUMMY! Can easily be doubled or tripled.

Prep time: 1 Min. Cook time: 10 Min. Serves: 2

Ingredients

1 zucchini cut into 8 wedges

2 tbs extra virgin olive oil

1/2 tsp good quality organic curry powder

sea salt to taste

1/2 tsp turbinado sugar

Instructions

cut zucchini into 8 wedges.

In a small bowl mix remaining 4 ingredients until well blended. Sugar will not disolve if using turbinado sugar. place zucchini on grill over medium heat, brush on oil mixture. cook until desired doneness(about 10 mins for me) adding more oil mixture every couple of mins.

I had this with NY strip steak, and some sliced strawberries.

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Chocolate Coconut Cookies

Another base recipe tweaked to be healthy. The original called for Splenda, which for one is definitely NOT healthy, and frankly I think tastes like crap. I removed the Splenda and added healthy natural sweeteners. I removed all dairy products and replaced with healthy alternatives. The result is a nutritious sweet you can enjoy anytime!

5 Tablespoons coconut oil
½ cup chocolate chips
¼ cup coconut cream(when cool coconut cream floats to the top of the can of coconut milk)
1 ½ teaspoon pure vanilla
½ teaspoon sea salt
¼ cup Turbinado sugar
¼ cup agave nectar
3 eggs
½ cup coconut flour
½ cup unsweetened coconut

Preheat oven to 350 F.

1) Melt oil in bowl or 1 quart measuring cup -- you can make the whole recipe in the same container that way.

2)Whisk in cream, salt, vanilla, and sweeteners.

3)Taste. This is the point where you want to get the right amount of sweetener for your taste.

4) Whisk the eggs in and beat until they are well-blended. Add coconut flour and blend well, and finish with the dried coconut. Combine well, and let sit for 5 minutes. The coconut will absorb most of the liquid.

Side note: at this point add the chocolate chips or if you want to make them pretty, save them, and later melt them, then drizzle over cookies.

5) Prepare cookie sheets, either by greasing well, covering with parchment paper, or a silicone baking mat.

6) Drop batter by rounded teaspoons (batter will be about 1½ inches across).

7) Bake for about 12 minutes, until cookies are set and just beginning to brown on bottom.

8) Let cool on pan for about 10 minutes. Remove. When fully cool, store in airtight container.

Makes three dozen cookies.

Heatlhy Dairy Free and Vegan Smoothies. YUM.

Even my kids love these, and they are packed with healthy ingredients that are very satisfying and provide lasting energy, along with a nice helping of protein!

Ingredients:
1/2 cup So Delicious strawberry kefir
1 very ripe banana
1 handful fresh spinach
3 TBS Nutiva hemp seeds
1 tsp agave nectar
1 1/2 cup So Delicious vanilla coconut milk

In a blender(or a large glass using a stick blender)add all ingredients, blend on high for about 1 minute. Pour into a large glass(if using regular blender) and enjoy!

I drink one of these every morning to start my day out right, and it keeps me full well into the afternoon. It's quick and easy to make which makes it very convenient for someone with a busy life. I hope you like this just as much as my kids and I do!

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whole wheat chocolate tomato muffins

I came up with this to utilize the TONS of tomatoes I have going bad in my garden. It sounds strange but you can’t even taste them and its a good way to get your veggies in…especially with picky eaters.

Prep time: 10 Min. Cook time: 40 Min. Serves: 24

Ingredients

1 cup whole wheat flour

1/2 cup wheat germ

1 teaspoon baking soda

1 1/2 teaspoon baking powder

1/2 cup Cocoa powder

1 tablespoon cinnamon

1 1/4 cup water

1 cup fresh tomato(pureed)

1.5 cups baby carrots peeled

1/2 cup extra virgin coconut oil

1 cup agave nectar

1 egg

1 teaspoon vanilla

1/2 cup coconut finely shredded

3/4 cup raw nut trail mix with berries(I got mine at vitamin cottage, they contain all organic...cashews, golden raisens, mulberries, pistachios, goji berries and cacao nibs)

Instructions

preheat oven to 400 degrees.

in a food processor, puree your tomato with skin on and baby carrots, transfer to another bowl.

in same processor add flour, wheat germ, cinnamon, baking soda and baking powder. pulse to mix well.

re-add measured tomato puree, agave water, egg and vanilla mix well.

added trail mix and puree again until smooth. add coconut and pulse a few times until blended.

Measure out evenly into muffin cups and bake for 30-40 or until toothpick in center come out clean.

Number of Servings: 24

Recipe tags: baking bake bread muffins wholegrain whole-grain healthy Vegetarian
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My Spanish Rice

I recently moved and can longer have my favorite spanish rice from a restaurant where I used to live, so I’ve been on a quest to find a rice similar. After many failed attemps I think I finally have it!

Prep time: 5 Min. Cook time: 60 Min. Serves: 6

Ingredients

1 tbsp. extra virgin olive oil

2 cups brown long grain rice

1 onion diced fine

4 cups chicken broth(or vegetable broth for vegan)

3 tbsp. tomato paste

1 tsp. oregano

Instructions

Heat oil in large sauce pan on medium heat. Meanwhile rince rice in cold water until water runs clear(this helps keep it from sticking together). pour rice into pan and mix to coat well with oil. Cook over medium heat until rice turns golden brown. Add chopped onion and mix well, cook additional 2 mins. In seperate bowl mix the broth and the paste well, then add to rice. Cover and bring to boil, then turn down and simmer until rice is cooked through. Serve hot!

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Healthy Vegan Fudge

This fudge is ooh sooo yummy! I took it to work this week(today updated being 11/17/2009) and a whole plate full disappeared in 10 mins flat! I didnt dare mention healthy because well all know what most think of healthy. I found a good base recipe for fudge then tweaked the ingredients to make it healthy. The result was in my opinion the best fudge I've ever tasted(next to grandmas anyway) and it will not affect the blood sugar like regular fudge, so eat up! Here is a description of how turbinado(used in this recipe) is better for blood sugar. As well as other natural sweeteners...Click Here.

Ingredients

4 1/2 cups turbinado sugar aka demerara(I use this but it does not cost that at walmart)

12 ounces coconut milk(pure coconut milk with nothing added, i.e. Thai kitchen brand)

18 ounces vegan chocolate(I use these)

1/2 lb extra virgin coconut oil

3 tablespoons pure vanilla extract

1 pinch sea salt

1 nuts, of your choice or raisins

Instructions

1. Bring to a boil the sugar and milk, and let it boil exactly six minutes, stirring constantly. (If you can do this over a double-boiler it will help you, but it isn’t required.).

2. In another pan or bowl, have the chocolate, oil, vanilla extract and salt ready. You can use chocolate chips or good quality bar chococate. The better the quality of chocolate, the better the fudge.

3. Pour hot mixture of sugar and milk over the other ingredients, and blend together until all the chocolate has melted. Using a high powered hand mixer or stand mixer will make a smooth fudge. If you try to mix it by hand it will start to harden before its mixed and come out dry and grainy.

4. Add nuts—whatever type you prefer, and in the size you prefer in fudge.

5. Pour into pan and set for six hours in the fridge until the fudge has set.

makes 36-40 servings

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Sweet Potato and Black Bean Enchiladas

It's been a really long time since I posted! I've really been neglecting my blog, so I'm making a mental note to post a new recipe at least once a week! Today's recipe I got from another blog, but I cut a few corners, making it quicker and easier while still keeping it healthy.

Ingredients

1 Jar 505 organic green chili

Enchilada Filling

2 (15-ounce) can organic black beans, rinsed, drained

4 cloves garlic, minced

Fresh lime juice from 2 big juicy lime

2 large diced sweet potatoes

1/2 cup chopped roasted mild green chiles

1/2 teaspoon ground cumin

1/2 teaspoon chili powder mild or spicy

Sea salt and black pepper to taste

2 tablespoons chopped fresh cilantro(I used freeze dried)

Assembly

2 to 4 tablespoons olive oil, as needed

16 organic white or yellow corn tortillas

Method

Preheat your oven to 350°F.

In the meantime, for the Enchilada Filling, using a mixing bowl, combine the drained black beans with minced garlic and lime juice. Toss to coat the beans and set aside. Fry sweet potatoes until golden, then add veggie stock and turn on low until sweet potatoes are soft, add the chopped green chiles; add the spices. Season with sea salt and pepper.

Pour about 1/4 cup of the 505 Green Chile Sauce into the bottom of a 9x9 glass baking dish.

To assemble the enchiladas, grab a skillet and heat a dash of oil. Lightly cook the corn tortillas to soften them, one at a time, then layer 8 of them in the bottom of your pan. Pour sweet potato mixer on top of tortillas, then pour on the beans. Next lightly cook the other 8 tortillas and layer them on top.

Top with the rest of the sauce.

Bake for 20 to 25 minutes, until the enchiladas are piping hot and the sauce is bubbling around the edges.

Nectarine spinach and greens salad with garlic and herb dressing

My kids LOVED this. I'm not sure what prompted me to try nectarines with greens, but I'm sure glad I did. They ate it up, and there wasn't a single bit left. The flavors compliment each other amazingly. Yummy and refreshing all in one, what more could you ask for?

This salad is a perfect compliment to this black beans and rice recipe. Everything is fresh, and homemade making for an extremely healthy meal!

Firm nectarines create a lovely crunch in this salad. Dont worry about how sweet they are, they will taste much sweeter with homemade salad dressing.

Prep time: 10 Min. Cook time: 30 Min. Serves: 8

Ingredients

2 firm nectarines, chopped into bite sized pieces

1 bag prewashed baby spinach and greens(or other mixed green salad)

1/4 c. olive oil

3 tbsp. apple cider vinegar

1 tsp. mustard seed

1 tbsp. onion powder

1 tbsp. garlic powder(or fresh garlic if you prefer)

1 tsp. oregano

1 tsp. basil

2 tbsp. dry parsley flakes

1/8 tsp. sea salt

Instructions

place olive oil, mustard seed, onion and garlic powders, oregano, basil, sea salt and parsley into a food processor(or use immersion blender) and process until mustard seeds are pulverized. remove from processor and place into a small tupperware bowl, drizzle in apple cider vinegar and shake well. cover and refrigerate. Until ready to serve.

Place salad into a large bowl, then top with the chopped nectarines. chill for 30 mins. drizzle salad with desired amount of homemade dressing and toss to coat, just before serving.

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Crunchy Nutty Brown Rice

Crunchy Nutty Rice

Serves: 10

I thought some might want a new twist on plain ol rice. This sounds really yummy. I think it would be awesome with almonds or chopped peanuts!

INGREDIENTS
1-1/2 cups water
1 cup chicken stock or broth(more water, or vegetable stock to make it vegan)
1-1/3 cups uncooked long-grain brown rice
2 teaspoons olive oil
2 tablespoons finely chopped onion
2 tablespoons finely chopped green pepper
1/2 cup chopped pecans(or other nuts)
1/4 teaspoon ground sage
1 cup finely chopped celery
5 oz. sliced water chestnuts
1/4 teaspoon nutmeg
Black pepper to taste
Sea Salt to taste

DIRECTIONS
1. Bring water and stock to a boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer 20 minutes.
3. Remove pan from heat. Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.
4. Heat oil in large nonstick skillet.
5. Sauté onion and celery over moderate heat 3 minutes. Stir in remaining ingredients including reserved cooked rice. Fluff with fork before serving.

Healthy homemade pizza with vegan cheese

My daughter is allergic to dairy so I had to come up with a healthy alternative for her since she loves pizza. I made this on friday and Kevin demanded that I make it again on sunday he liked it so much.If you cant find vegan cheese, it would be great without any type of cheese also!

This recipe is for making the dough in a bread machine on the dough setting.

If you use Tasty Planner here is the link so you can save it to your recipe box.

Prep time: 10 Min. Cook time: 45 Min. Serves: 16

Ingredients

crust:

1 1/2 c. hot water

2 tbs. olive oil

1/2 tsp sea salt

1 tbsp. Italian seasoning

1 tbsp. basil (or to taste, I love basil)

2 tbsp. crushed red pepper

1 tsp. garlic powder

3 1/2 c. naturally white flour

1/2 c. whole wheat flour

2 1/2 tsp. bread machine yeast

sauce:

6 oz tomato paste

1 tbsp. basil

1 tsp. oregano

2 Cloves Garlic

1/4 tsp salt(or to taste)

toppings:

2 packages vegan mozzarella cheese

1 package natural ham

1 can pineapple tidbits in its own juice(no HFCS here!)and well drained

other toppings of choice(all veggies to make it vegan)

Instructions

place first 7 ingredients into bread pan, add flours then make a well for the yeast, add yeast and set bread machine to dough cycle. Add more water or flour as needed to get a pliable dough.

in the mean time mix together the sauce ingredients and let sit until dough is done.

preheat oven to 350 degrees.

This makes a HUGE thick crust so lightly grease an 11×13 glass baking pan(or two pizza pans might work) with olive oil. turn dough out into pan and pat down while spreading it out in the pan. Poke holes in the entire crust with a fork. spread sauce out on crust, then top with toppings of choice. sprinkle cheese on top of toppings, then bake pizza in oven for 30-45 mins or until crust is golden brown and cheese is melted and starting to bubble.

Tropical Basil Chicken

40 Minutes to Prepare and Cook

This dish has amazing flavor and is totally healthy!

Ingredients

2 tbsp. olive oil
4 boneless skinless chicken breasts
2 small organic onions
1 cup orange juice or mango juice or mixture of both(pure juice with no sweeteners)
1 teaspoon dried basil
1 teaspoon cumin
1/2 teaspoon sea salt
4 tbsp lime
1/4 cup coarsely chopped fresh basil

Lightly oil a large frying pan and set over medium heat. When hot, add chicken and cook until light golden, 3-4 min per side. Meanwhile, thinly slice onion. When chicken is golden, scatter onion around chicken. Pour in juice. Sprinkle with dried basil, cumin and salt.
Using a wooden spoon, scrape up and stir in any brown bits from pan bottom. Bring to a boil, then reduce heat to medium-low. Cover and simmer, turning chicken halfway through, until chicken is springy when pressed, 6-8 minute Squeeze juice from lime overtop. Remove chicken and place on dinner plates. Increase heat to high. Boil pan juice, stirring often, until slightly thickened, about 2 minute Stir in fresh basil. Drizzle over chicken. Serve with wild rice and slices of mango.

Skillet Black Beans and Rice

This has wonderful bright flavors, and is sooooo filling.Also a great way to get healthy whole-grains and fiber into your diet. It could be a vegetarian main dish or even a side dish. It is simple to prepare. If you like more spice, add a little cayenne.

Prep time: 5 Min. Cook time: 45 Min. Serves: 6

Ingredients

1 tablespoon olive oil

1 onion, chopped

2 garlic clove, minced

1 (15 ounce) can organic black beans, undrained

1 (14 1/2 ounce) can organic diced tomato, undrained (I like Mexican or Italian style)

1 (4 ounce) can green chilies

1 teaspoon dried oregano

1 tablespoon cilantro(dry) or 1/4 Cup fresh

2 teaspoons paprika

2 teaspoons Cumin

1 tablespoon chili powder

3 cups brown rice cooked

1 cup water

Instructions

In large saucepan, heat oil over medium-high.
Add onion and cook about 3 minutes until tender.
Stir in remaining ingredients EXCEPT rice.
Bring to a boil then stir in water and rice.
Cover, reduce heat and simmer for 30 minutes.
Remove from heat and let stand 5 minutes before serving.
Serve with sliced avacado and a banana as sides if making this a main dish.

Herbal (Dill) "Pancakes"

These make a good alternative to flatbread, much cheaper and healthier than anything store bought too!

Prep time: 10 Min. Cook time: 20 Min. Serves: 6

Ingredients

1 cup whole grain flour(I use oat flour)

1 whole egg

1/2 cup water

1 tablespoon olive oil

1 salt and pepper, as per taste

2 tablespoons dill, as per taste

Instructions

Combine the flour, egg, seasoning water in a bowl using either use a whisk or a handheld blender.

Once mixed, add the dill paste and oil; beat for further 2 minutes until batter is that of Pancake consistency.

Heat a pancake griddle (medium heat); spray with a vegetable spray.

Drop a small amount of batter as for pancakes.

If required, a touch of butter can be used to add to the flavour.

Flip; cook for a minute.

Healthy Thai Coconut Milk Cake

This cake was awesome. A bit spendy but so worth it!

A deliciously moist and flavourful cake that is every inch the exotic creation!
PREP TIME: 15 Min. COOK TIME: 30 Min. SERVES: 8
INGREDIENTS

1 cup oat flour
1/2 cup coconut flour
1 tbsp baking powder
1/2 tsp salt
1 tsp arrowroot powder
1/2 cup Turbinado
3/4 cup coconut milk
1 tsp vanilla
1/4 cup grapeseed oil

INSTRUCTIONS

Preheat oven to 350F. Grease and flour a 9" round cake pan.
Sift together the flours, baking powder, salt and cornstarch.
By hand, beat in sugar, coconut milk, vanilla, and oil.
Bake for 25-30 minutes, until tests done.

For frosting I tried a recipe that was yummy, but more of a glaze because I couldnt get it to thicken up. Here is the recipe I used.

PREP TIME: 5 Min. COOK TIME: 7 Min. SERVES: 8
INGREDIENTS

3 large egg whites
1 cup turbinado sugar
1/3 cup water
2 teaspoons real maple syrup
1/2 teaspoon cream of tartar
1 teaspoon vanilla
1 1/2 cups grated fresh coconut
INSTRUCTIONS

Heat whites, sugar, water, syrup, and cream of tartar in a large metal bowl set over a saucepan of simmering water, whisking, until mixture is warm and sugar is dissolved. Beat mixture, still over heat, with a handheld electric mixer on high speed until thick and fluffy, about 7 minutes. (Depending on mixer and weather, this may take longer.) Remove frosting from heat. Add vanilla and beat until cool and spreadable.