SkinnyPlate Recipe Guide. Looking great starts with your plate

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1 SkinnyPlate Recipe Guide Looking great starts with your plate

2 A message From SkinnyPlate Thank you for choosing SkinnyPlate. We have many clients who have used the SkinnyPlate to achieve their weight goals. SkinnyPlate does three things. It makes portion control easy. It promotes healthy food choices and it effectively teaches you what a proper portion of food looks like. It does all this through its simple design and can help change the way you eat and look at food. We recognize change is not easy. It is probably the most difficult thing to do. The great thing about SkinnyPlate is that it is easy and creative and therefore promotes a positive experience that can help you with the change you need and give you great benefits. We sincerely hope SkinnyPlate and the menu suggestions we have provided here will help you achieve your goals. This is just a sample of easy recipe ideas that we have tried and have been suggested by users. We would love to hear your ideas and we are adding recipes all the time. Please make the effort to let us know what has worked for you. Thanks! Mike Caron, Inventor mic@portionsmaster.com

3 Plan for Success SkinnyPlate helps you learn and practice healthy eating habits and portion control by providing the proper portion sizes for protein, greens and carbohydrates. A balanced diet helps ensure you are consuming the right amount of nutrients needed to maintain your overall health. Use SkinnyPlate for every meal to: Achieve and maintain your weight goals faster Ensure you are eating the proper portion size for your weight goal Select healthier food choices. SkinnyPlate is designed to be used with fresh foods rather than most prepackaged processed food items. Remember to keep using SkinnyPlate even when you've reached your desired weight to maintain your weight loss results.

4 Recipe # Table of Contents Breakfast Ideas Protein Carbohydrate Vegetable / Fruit 1) Poached Egg Hash Brown Potato Chopped Salad 2) Greek Yogurt Granola Blueberry Cantaloupe Raspberry 3) Prosciutto Melba Toast Honeydew Melon 4) Soybean Hummus Pita Chips Tomato Black Olives SkinnyPlate is designed for fresh food and creativity. Depending on the size of your SkinnyPlate you might add or reduce the quantity of food mentioned here. We understand food is personal. These are only suggestions. Try changing up the ingredients for fantastic variety! 5) Hard Boiled Egg Corn Tortilla Chips Pico de Gallo 6) Sausage & Egg Tortilla Wrap Lettuce Tomato and Peppers 7) Cheese Multigrain Crackers Grapes

5 Recipe # Table of Contents Lunch Ideas Protein Carbohydrate Vegetable/ Fruit 8) Black Beans Whole Grain Wrap Avocado Lettuce Tomato 9) Chicken Breast Chick Peas Red Pepper Celery Cilantro 10) Tuna Quinoa Napa Cabbage You can use Skinnyplate to Portion control lunch time menu items. A little planning will let you take delicious and nutritious Lunches to work or to school too. Our menu guide has some suggestions for both home meals and lunches for work. 11) Beef Rice Broccoli and Bok Choy 12) Hummus Whole Wheat Crackers Carrots and Celery 13) Cheese French Stick Zucchini Slices 14) Turkey Pecans Almonds Walnuts Cranberries Green Beans

6 Table of Contents Dinner Ideas Dinner at home can be very creative. You can enjoy meals that you would never have in a restaurant. Recipe # Protein Carbohydrate Vegetable/ Fruit 15) Chicken Jasmin Rice Kale Tomato Bok Choy 16) Lamb Chops Chick Peas Romaine Tomato Cucumber 17) Beef Brown Rice Peppers and Snow Peas 18) Salmon Basmati Rice Asparagus 19) Chicken Tortilla Cabbage Cilantro Peppers Trying new ideas, spices and food items is where you take control over your family s foods. Our menu guide has suggestions for different occasions - from a simple home cooked supper to having friends and family over for a wonderful meal. 20) Shrimp Rice Noodles Snow Peas Baby Corn 21) Beans Sweet Potato Kale Onion Tomato

7 Recipe # Table of Contents Snack Ideas Protein Carbohydrate Vegetable/ Fruit 22) Seeds Oats Apples Cranberries 23) Nuts and Seeds Dates - 24) - - Kale chips 25) Apples Almonds - 26) - - Broccoli Cauliflower Red Peppers Snacks can keep you from overeating at meal time but need to be nutritious and help you to keep your portions under control. Our snack suggestions try to incorporate fruits, vegetables and nuts into your diet. SkinnyPlate will help you see the amount of Carbs and Proteins you want to have in your diet at each meal 27) - Pineapple Blueberries Strawberries 28) Almonds Coconut -

8 Poached Egg Hash Brown Potato Chopped Salad Recipe 1 Poached Egg Eggs Water White vinegar (optional) Potato Potato Olive Oil Salad Cucumbers, diced Tomatoes, seeded and diced Green onions, sliced Red bell pepper, seeded and diced 1 clove garlic Chopped fresh parsley 1 tbsp. minced fresh mint leaves 1/8 cup olive oil 2 tablespoons fresh lemon juice Pinch of salt Black pepper 1) Boil water and add a little vinegar Stir the water and crack egg gently into spinning water. Wait 3 minutes and remove. 2) Grate potato using a grater. Heat up a splash of olive oil in a non stick pan. Add potato and cook till golden brown. Optional season with salt and pepper 3) Chop vegetables into small dice size. Season with olive oil lemon juice and salt and pepper

9 Yogurt Granola Blueberry Cantaloupe Raspberry Recipe 2 Yogurt Fresh Fruit Blueberries, Raspberries, Cantaloupe Granola Can be store bought or make your own Use old-fashioned rolled oats ½ cup chopped almonds 1/2 cup shredded coconut (unsweetened) 1/2 cup maple syrup 2 tablespoons vegetable oil Pinch of salt 1 cup dried fruit (such as cranberries, raisins) Heat oven to 350 F. On a baking sheet, spread oats, almonds, coconut, tossed with the maple syrup, oil, and salt. Bake, tossing once, until golden and crisp, 25 to 30 minutes. Add the dried fruit and toss to combine.

10 Prosciutto Melba Toast Honeydew Melon Recipe 3 Prosciutto ( cured Ham) sliced thin Melba toast- Store Bought Honeydew Melon Peel and slice melon into 1 inch sections Wrap melon in Prosciutto slices or pile onto melba toast

11 Soybean Hummus Pita Chips Tomato Black Olives Recipe 4 Package of soybeans, taken out of shell ¼ teaspoon cumin Lemon juice Optional sesame paste Tortillas Tomatoes Black olives or favorite olives Olive oil Salt and pepper to taste Mash Soybeans ( best to use food processor) While soybeans are being processed, add cumin lemon juice, salt and pepper, and optional sesame paste. Add a little olive oil and process till smooth. You can buy tortilla chips, or slice tortillas into triangles and quickly fry in a bit of olive oil till slightly brown and crisp. Chop tomatoes and olives and dress with olive oil and salt and pepper to taste.

12 Egg Corn Tortilla Chips Pico de Gallo Recipe 5 Eggs Corn tortilla chips Tomatoes, seeded and chopped 1 small white or red onion, finely chopped 1/2 cup cilantro leaf or parsley, chopped Red peppers, seeded and finely chopped Optional cucumbers finely chopped Optional mushroom finely chopped 1 tablespoon lime juice Salt and pepper to taste Optional Jalapeno pepper to taste Boil Eggs in the shell until hard, usually 12 minutes. Run under cold water and peel away the shells. Mix all vegetables together and dress with lime juice and salt and pepper. Serve with tortilla chips.

13 Sausage & Egg Tortilla Wrap Lettuce Tomato and Peppers Recipe 6 Sausage, mild, sweet or spicy Eggs Olive oil Tortillas Lettuce Tomato Assorted Peppers Sauté sausage in non stick pan with a small amount of olive oil usually minutes until cooked through. Once sausage is ready, beat eggs in a bowl and scramble in pan 2 minutes. Chop lettuce tomato and peppers into slices. Bring eggs and sausage peppers tomatoes and lettuce together in Tortilla wrap for a morning sandwich, or enjoy separately.

14 Cheese Multigrain Crackers Grapes Recipe 7 Cheese, Swiss, Gouda, Provolone, or your favorite Multigrain Crackers Grapes, seedless, green or red. Slice cheeses into bite sized portions Slice Grapes carefully in half or leave whole Place cheese on Multigrain Crackers with half grapes.

15 Recipe 8 Avocado and Black Beans Whole Grain Wrap 1 avocado, pitted 1 can black beans, drained and rinsed 1/2 tsp cumin 1 plum tomato, diced 1/2 cup salsa 1/4 cilantro Fresh ground black pepper to taste 1/4 cheddar cheese, shredded 1/2 cup spinach Whole grain wraps 1. In a medium bowl, mix avocado, black beans, cumin, tomato, salsa, cilantro and black pepper. 2. Add desired amount to the centre of the wrap, then add cheese and spinach. 3. Roll the wrap and serve Instead of salsa, chop tomato, a small onion, parsley and lemon juice, salt and pepper for a fresh alternative..

16 Recipe 9 Chick Pea Salad with Roasted Chicken Breast 1/4 cup finely diced red pepper 1/4 cup finely diced celery 1/4 cup finely chopped cilantro 1 Chick Peas 2 limes 1 tsp. honey 1 tsp. Dijon mustard 4 tbsp. olive oil 1 baked chicken breast 1. In a small bowl add lime juice, honey, mustard and olive oil. Whisk. 2. Dice avocado, add celery, cilantro and red pepper. Incorporate dressing made in step 1 3. Serve with warm chicken breast. Use your favorite recipe or lightly salt and pepper chicken breast and bake covered for 30 minutes at 450 degrees. Then bake uncovered for 30 minutes.

17 Tuna Salad Napa Cabbage Wrap with Quinoa Salad Recipe 10 4 leaves of Napa cabbage 1 can of tuna in spring water, drained 4 tbls finely diced celery 4 tbls light mayonnaise 2 tbls Dijon mustard 1 tsp finely chopped dill Salt and pepper 1/4 cup quinoa 1/2 cup water 1 teaspoon olive oil 1/4 cup zucchini, cubed 1/4 red pepper, sliced 1/2 cup spinach 1/4 cup red onion, sliced 4 spears of asparagus, chopped in 1" pieces 1/2 fresh orange, juiced Pinch of coarse salt Pinch of black pepper 1. Add all tuna recipe ingredients (except Napa cabbage) in a small bowl. Mix well. 2. Add salt and pepper to taste. 3. Fill each Napa cabbage leaf with tuna salad and wrap. 1. Follow package instructions for making quinoa 2. Mix quinoa with vegetables to make salad or serve separately

18 Recipe 11 Beef with Rice, Broccoli and Bok Choy 100 g beef, flank steak or skirt steak 1 tablespoon soy sauce 1 tablespoon water 2 teaspoons sugar 1 teaspoon honey 1 teaspoon sesame oil 1 teaspoon fresh garlic, minced 1/4 cup green onions, sliced finely 1/4 small white onion, sliced thinly 1 teaspoon toasted sesame seeds 1/4 cup short grain or sticky rice 1/2 cup water 1 teaspoon vegetable oil 1 teaspoon sesame oil 1 tablespoon fresh garlic, minced 2 teaspoons fresh ginger, minced 1 fresh orange, juiced 1 cup broccoli, cut into bite sized pieces 1 cup bok choy, cut into small bite size pieces 1. Combine all ingredients except for the beef in a mixing bowl and stir well to dissolve the sugar 2. Add the beef and refrigerate 1 to 24 hours 3. Heat up a non stick or cast iron pan or barbecue and grill beef to desired doneness : 1. Steam broccoli and bok choy until tender 2. Heat oil and sesame oil in a non stick pan and add broccoli, bok choy, garlic, and ginger 3. Cook for 2 minutes and then add orange juice and reduce for 2 minutes more

19 Recipe 12 Hummus and Whole Wheat Crackers with Veg Sticks Crackers - whole wheat 2 celery stalks 2 carrots 1 cucumber 1 red pepper Cut vegetables into sticks 1 can of chickpeas 1/4 cup water 2 tbls tahini 2 cloves of garlic 1/2 tsp salt 2 tbls extra virgin olive oil 1 tsp cayenne pepper (optional) 1. Drain and rinse chickpeas 2. Add all ingredients to a food processor and pulse until smooth. 3. Serve with vegetables

20 Recipe 13 Cheese with Mustard on Zucchini Slices French Stick Cheese ( Swiss, Mozzarella, Gouda), Sliced 1 1/2 tbsp. olive oil 1 tbsp. red onion, finely chopped 2 tsp whole-grain mustard 2 tbsp. fresh parsley, chopped Ground pepper 1) In a bowl, mix all the ingredients together and add pepper to taste 2) Serve with sliced French stick, whole wheat crackers, Cucumber or Zucchini slices

21 Recipe 14 Turkey Pecans Cranberries and Green Beans 1/2 cup chopped, cooked turkey breast 1/2 cup cranberries 1/4 cup chopped toasted almonds, pecans, walnuts 1/8 cup diced celery 2 tablespoons mayonnaise 1 tablespoon honey 1-1/2 tablespoons chopped fresh parsley or basil leaves (or 1/2 teaspoons dried) Green Beans Olive oil Salt and Peeper 1) In large bowl, stir together all ingredients except green beans until well combined 2) Drizzle olive oil salt and pepper on fresh green beans. Option blanch green beans in boiling water for 5 minutes and cool with cold water, drain and Serve.

22 Coconut Chicken Curry with Jasmine Rice Recipe grams skinless chicken, cut in 1 inch strips 2 tablespoons olive oil 1/2 can coconut milk 1 cup chicken stock 1 cup baby bokchoy, quartered 1/2 red pepper, sliced 1/2 medium carrot, sliced thinly 2 stalks celery, sliced thinly 1 medium onion, sliced thinly 2 tomatoes, chopped 2 leaves of kale, chopped fine 1 tablespoon fresh garlic, minced 1 teaspoon fresh ginger, minced or grated 1/4 cup fresh cilantro 1 teaspoon coarse salt 1/4 teaspoon black pepper 1 tablespoons curry powder 1 fresh lime, juiced and zested 1/2 cup jasmine rice 3/4 cup water : 1. Heat the oil in a heavy bottomed pot over medium low heat. 2. Add the onions, carrot, celery, curry powder and kale and cook until soft, roughly12-15 minutes 4. Add the garlic and ginger and cook until you can smell them, approximately 2-3 minutes 5. Add the coconut milk and the chicken stock and bring to a simmer 6. Add the tomatoes, red pepper, baby bok choy, lime juice and zest, cilantro, and chicken 7. Return the mixture to a simmer and cook until chicken is cooked, roughly minutes more. 8. Add coarse salt and pepper and adjust the seasonings accordingly 9. Serve with jasmine rice

23 Recipe 16 Grilled Lamb Chops with Greek Salad with Chick Peas 8 lamb chops 1 onion, finely chopped 2 tbsp extra virgin olive oil 1/4 of vinegar 1 tsp salt 1 tsp black pepper 1 tbsp garlic, minced Salad 1 head of Romaine lettuce torn 3 large plum tomatoes, seeded and coarsely chopped 1 English cucumber, coarsely chopped 1 medium red onion, cut into rings 1 small green pepper, diced ¼ cup Chick Peas 1/4 cup crumbled feta cheese 1. Using a resealable plastic bag, mix together all ingredients. Add lamb, let marinate in the refrigerator for 2 hours. 2. Preheat barbeque to a medium high heat Can also be grilled under broiler in oven. 3. Remove lamb from marinade (discard marinade). Grill on each side for about 3 minutes. for Salad 1. Whisk all dressing ingredients together and set aside 2. Place all salad ingredients in a large bowl and toss with dressing. 3. Sprinkle cheese

24 Honey Garlic Beef Stir Fry with Rice Recipe g beef, flank or skirt steak 1 teaspoon vegetable oil Pinch of coarse salt Pinch of black pepper 1 tablespoon fresh garlic, minced, app. 2 cloves 1/2 teaspoon fresh ginger, minced or grated 2 tablespoons soy sauce, reduced salt 1.5 tablespoons honey 2 tablespoons rice wine vinegar 1/3 cup water 2 tablespoons cornstarch 1 tablespoon canola oil 1 medium onion, sliced 1 red pepper, sliced in strips 1 yellow pepper, sliced in strips 1 cup snow peas 1/2 cup brown basmati rice 3/4 cups water 1. In a non stick or cast iron frying pan, heat oil to medium heat 2. Coat chicken lightly with vegetable oil and season with coarse salt and pepper and put into the heated frying pan 3. When chicken is cooked, using a meat thermometer making sure it reaches 165F, remove from pan about 20 minutes. 4. Add remaining oil and onion, peppers, snow peas, garlic and ginger. Cook at medium heat stirring frequently for 5 minutes 5. In a bowl whisk corn starch with water until thoroughly combined, then add soy sauce, honey, and rice wine vinegar. 6. Add chicken and liquid mixture back to the pan and cook for 5 minutes more, stirring often until the sauce is thickened. 7. Serve with brown basmati rice

25 Pan Seared Salmon with Lemon Dill Sauce, Steamed Asparagus, and Brown Basmati Rice Recipe 18 4 oz. salmon filet 1 teaspoon lemon juice 1 tablespoon fresh dill, chopped 2 tablespoons yogurt 1 teaspoon maple syrup Pinch of coarse salt Pinch of black pepper 1/4 lb. asparagus, steamed 1/2 cup brown basmati rice 3/4 cup water 1. Using a non stick frying pan, heat to medium high 2. Season salmon with coarse salt and black pepper 3. Sear salmon skin side down for 3-4 minutes without touching, the skin should become crisp 4. Flip the salmon and cook for 1-2 minutes for medium to medium rare salmon. 5. Mix lemon juice, fresh dill, maple syrup, and yogurt in a bowl and then drizzle over the salmon while hot

26 Grilled Chicken Fajita with Mexican Salad Grilled Chicken 2 chicken breasts, app. Sliced into strips 1/2 white onion, sliced 1/2 red pepper, sliced 1/2 green pepper, sliced 1 teaspoon fresh garlic, minced 1 tablespoon olive oil Pinch of coarse salt Pinch of black pepper 1/4 cup salsa 1 tablespoon sour cream 1 flour tortilla, white or whole wheat 1 tablespoon guacamole Mexican Salad 2 cups shredded white cabbage 1/4 cup carrot, sliced thinly 1/3 cup red onion, sliced thinly 1/2 cup cilantro, leaves cut, stems minced 1/2 jalapeã±o, minced 2 tablespoons olive oil 2 tablespoons fresh lime juice 1/4 teaspoon coarse salt Recipe 19 Fajita 1. Place sliced chicken into a non stick frying pan and cook at medium high heat until just cooked, approx minutes Guacamole 2 avocados, halved, seeded, and peeled 1/4 cup cilantro, leaves cut, stems minced 2 tablespoons fresh lime juice 1/2 teaspoon fresh garlic, minced 2 tablespoons red onion, minced 2 pinches of coarse salt 2 pinches of black pepper 1/4 cup tomato, diced 2. Remove chicken and add olive oil and when hot add onions, garlic and bell peppers. 3. Sauté vegetables until softened slightly and then return chicken to pan and toss together, season with coarse salt and black pepper 4. Spoon sour cream, guacamole and salsa on tortilla in lines down the tortilla 5. Spoon 1/4 mixture on top of tortilla and roll up Guacamole : 1. Combine ingredients and mix together Mexican Salad : 1. Combine vegetables 2. Mix dressing in a small bowl and pour over vegetables.

27 Shrimp and Cashew Stir Fry with Rice Noodles Recipe medium shrimp 1 tbls sesame oil 2 tbls coconut oil 1 garlic clove, minced 1 tbsp. spoons of fresh ginger root, minced 2 green onions, sliced 2 tbls of cornstarch 3/4 cup los sodium chicken broth Baby Corn, Snow Peas 1/4 cup teriyaki sauce 1/4 cup cashews 1. Heat a large skillet or wok to a medium high heat. Add coconut oil and sesame oil. 2. Cook shrimp, remove and set aside. 3. Add Asian vegetable mix, green onions, ginger root, garlic and teriyaki sauce. 4. Stir cornstarch into the chicken broth and add to the skillet. 5. When sauce has thickened, return the shrimp and add cashew, stir. 6. Serve on a bed of rice noodles

28 Vegetarian Chili 2 tablespoons olive oil 1 medium onions, chopped 1 red bell pepper, chopped 2 garlic cloves, minced jalapeno peppers optional 1 large Sweet Potato, peeled and cubed 1 medium zucchini, stem ends trimmed and cut into small dice ¼ cup corn kernels frozen or canned 3-4 mushrooms 1 tablespoons chili powder 1 tablespoon ground cumin 1 1/4 teaspoons salt 1/4 teaspoon cayenne 4 large tomatoes, peeled, seeded and chopped 1 can black beans 1 can red kidney beans 1 can chickpeas 1 can tomato sauce 1 cup vegetable stock 1/4 cup chopped fresh cilantro leaves Diced avocado, garnish Chopped green onions, garnish Recipe In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and jalapeno peppers, and cook, stirring, until soft, about 3 minutes. 2. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid, about 6 minutes. 3. Add the chili powder, cumin, and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. 4. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. 5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes. 6. Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste. 7. To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice. Top each serving with a dollop of sour cream and/or spoonful of avocado.

29 Recipe 22 Apple Cranberry Muesli 2 medium apples, grated 1/2 cup apple juice 1/2 cup dried cranberries cups large flaked oats 1 tablespoon flax seeds 1 tablespoon sunflower seeds 1/4 teaspoon ground cinnamon 2 tablespoons maple syrup 1 cup yogurt 1/4 lime, juiced Pinch of coarse salt 1. Grate apples, stopping when you get to the core, add lime juice to prevent discolouring. 2. Add dried cranberries, oats, flax seeds, cinnamon, apple juice, and yogurt and refrigerate 1 hour or overnight. 3. Stir in sunflower seeds, salt, and maple syrup 4. Serve with mixed berries and/or nuts

30 Recipe 23 Nuts and Seeds Trail Mix 1 cup raw walnuts 1 cup raw almonds 1 cup naturally roasted cashews 1 cup raw sunflower seeds 1/2 cup sesame seeds 1/2 cup chopped dates, pitted 1. Mix all ingredients together 2. Store in an air-tight container in the refrigerator

31 Recipe 24 Kale Chips 1 head kale 2 tbls extra virgin olive oil Sea salt, for sprinkling 1. Wash and dry kale thoroughly. Remove the ribs and cut into 1 ½ inch pieces. 2. Toss with olive oil and spread on baking sheet. Sprinkle with salt. 3. Bake in a 275 F oven for about 20min. 4. Kale should be crisp

32 Apple Slices with Nut Butter Recipe 25 Apples Your Favorite or try something new 4-6oz Nuts Your choice, try Almonds, Peanuts Cashews or Pecans Slice Apples into slices or wedges. You can use one type of nut or a mix. You can process raw nuts or for try spreading nuts on a baking tray and baking for 10 min at 350 degrees. In a food processor, process nuts until smooth or desired consistency. Try adding a touch of maple syrup or vanilla extract. Spread Nut Butter on each slice of apple for a healthy and nutritious snack.

33 Broccoli and Cauliflower Heads with Roasted Red Pepper Dip Recipe 26 Broccoli Cauliflower Red Peppers Salt and Pepper to Taste Break apart Broccoli and Cauliflower flowers into bite sized pieces Roast red peppers in oven 350 for 30 minutes Puree and add salt and pepper to taste. You can add olive oil and garlic salt if desired.

34 Fruit Salad Recipe 27 1 cup fresh blue berries 1 cup fresh sliced strawberries 1/2 cup fresh raspberries 1/2 cup fresh blackberries 1 cup fresh pineapple, cubed 1. Mix all ingredients in a bowl, keep refrigerated and covered until used.

35 Recipe 28 Cocoa Energy Bites 2 tablespoons coconut oil, melted 3 tablespoons unsweetened cocoa powder 2 tablespoons honey 1 teaspoon vanilla extract 1/4 cup almond or hazelnut butter 1/4 cup finely ground sunflower seeds 1/2 cup unsweetened shredded coconut additional coconut and seeds to roll the balls in 1. Combine coconut oil, cocoa powder, honey, vanilla and nut butter; mix well. 2. Stir in the remaining ingredients until well-blended. Shape/roll into ¾ inch balls and then roll in additional coconut.