Sunday Morning

Ahhh, relaxing on a chilly Sunday morning.  It doesn’t get any better than this!

BANANA PANCAKES

3 bananas

1 Tbsp vanilla extract

3 eggs

1/2 cup whole organic coconut milk

1/2 cup chopped walnuts or macademia

1 Tbsp cinnamon

pinch sea salt

1 1/2 cups almond or coconut flour

Mix all together in blender. Use a 1/4 cup portion and make small pancakes (don’t make large because they fall apart) in coconut oil or grass-fed butter or ghee.

Top with some chopped fruit like apples, strawberries or coconut chips.  Serve with a few strips of bacon, a fried egg and a hot cup of coffee.  Enoy your Sunday!

For the love of BACON!!!!

Who doesn’t love bacon?! (okay, vegans, but if you are one then you may not be reading anyway)

It makes everything taste better…hell bacon can down right make you happy!  Have it for breakfast, lunch or dinner.  Chop bacon in your favorite dish, mix in salads, make bacon-wrapped asparagus, top your burger or just pre-cook some slices for a snack with an avocado.  I’m even going to try a recipe for bacon brownies (gluten/grain free of course).  Really, bacon has endless possibilities.

Bacon is not the food enemy it was made out to be.  Dietary saturated fat and cholesterol are good for us and not just in moderation.  It’s important to keep in mind that fat is a great source of fuel and bacon’s excess fat should not be feared. Of course, when it comes to fat, some choices are better than others. Pork’s fat, or lard, is approximately 40% saturated, 45% monounsaturated and 12% polyunsaturated. Saturated and monounsaturated fats are the ones that should be consumed liberally, while polyunsaturated fats should be kept to a minimum. The only bad thing about bacon and/or pork is that it is higher in Omega 6 than our wanted Omega 3.  So what?  have more fish and grass-fed beef that week then your “Omega’s” will be in-tune.  Another concern is the levels of nitrates in bacon. It’s true that most bacon, other than the nitrate-free versions, will contain varying amounts of nitrate, but this is often an unfounded concern and should not hinder your consumption.  So what? There is nitrate-free bacon available everywhere these days.  High sodium? choose lower sodium.

I made this last week: Bacon-wrapped Meatloaf, aka: Bacon Bomb or Touchdown Bacon or Bacon is F-ing Awesome Wrapped Around 2 Pounds of Ground Beef…that’s what I’m talking about.  Serve with some sautéed vegetables and a sweet potato topped with a little coconut oil, cinnamon and chili powder for a nice well-rounded meal.

BACON-WRAPPED MEATLOAF

1 medium onion chopped

4-6 garlic cloves chopped

1/2 red bell pepper chopped

6-8 fresh mushrooms chopped

2-3 Tbsp coconut oil (unrefined) or bacon grease

2 lbs grass-fed ground beef

1 lb fresh pork sausage (I used butcher made green onion pork sausage or use any)

1/4 lb ground grass-fed calf liver (I had my butcher ground it in the ground beef and used it for this, chili, burgers, etc…) – optional

2 eggs

Seasonings: Cayenne, sea salt, black pepper

12oz package of bacon (nitrate free and low sodium if possible)

Preheat oven to 375 degrees

Saute onions, garlic, peppers and mushrooms.  Mix meat ingredients together (except bacon) and eggs.  Then mix in sautéed vegetables and add into meat mixture.

Form the meat mixture into a loaf in a pan larger than the loaf so you can form the bacon around it.

Next separate the bacon slices and place over the loaf in a basket weave or slightly overlapping diagonally.  Whichever way you choose leave at least 1/2 inch overhang on the sides to accommodate shrinkage.

Bake for 50-60 minutes then put under broil for 5 minutes to crisp up the bacon.

The loaf will be sitting in bacon grease but that adds to the flavor.

Cut into slices.  Will make 6-8 servings.

Tailgate Food!

It’s football season ladies and gentlemen!!  I absolutely love football…live for it this time of year!  And if you know me well, you know when it comes to Michigan Wolverine football or New Orleans Saints Football…I am in full football fan gear and ready for the game.  Feed me, give me drinks and do not bother me for 3-4 hours!

That being said, lets talk food!  My Paleo lifestyle screams tailgate!…I mean it’ consists of a lot of M-E-A-T!

No, you don’t need chips and dips and processed cheese to make a good tailgate.  Plan a little and it will be outstanding, whether you are at the game or at your house.

DAD’S BBQ SAUCE (PALEO STYLE)

My dad made an awesome BBQ sauce, mostly spicy with a little tang.  This is perfect for your ribs, chicken wings, hamburgers and sausage on the grill.  And it makes enough for a few games.  I’ve taken out the sugars and replaced it with pureed fresh pineapple for the sweetness.

1 cup mustard

1 1/2 cups sugar free ketchup or organic tomato paste

2 1/2 cups pureed fresh pineapple

1 teaspoon black pepper

1 teaspoon cayenne pepper

1 Tablespoon chili powder

1 Tablespoon garlic powder

1/2 teaspoon sea salt

Blend all the ingredients well and refrigerate.

PALEO MAYONNAISE (Or as I call mine COCO-BACON-NAISE)

Oh yes, the basis for most dips for the tailgating season.  There are many recipes on the internet and I combined what I had and made my own version.  You can make this using a whisk to stir, but if you don’t want a cramp in your hand, just use a blender, but still be patient.  This should make enough for a big dip or salad.

4 eggs yolks

2 teaspoons of mustard

5 teaspoons of fresh lemon juice

1 cup extra virgin olive oil

1/2 cup coconut oil

1/2 cup bacon fat melted at room temperature

1 Tablespoon apple cider vinegar or white wine vinegar

Salt and  white pepper to season

Put the yolks in a bowl with mustard and 1/2 the lemon juice and beat with mixer.

Mix the 3 fats/oils together. While still on high speed, drizzle the oils mixure slowly in with the egg yold mixture.  Mix non-stop and you will notice it starting to thicken like mayonnaise.  Keep up this process and after all oils are mixed in, add the remaining lemon juice and cider vinegar. Refrigerate and enjoy!

CHIPOTLE CHICKEN SALAD

Serve in lettuce wraps cold and top with some avocado.  Great starter for the early fall games when it’s still hot.

4 chicken  breasts and 4 chicken thighs grilled lightly seasoned with salt, pepper, garlic, cumin and chili powder

1   yellow or orange bell pepper, chopped

1/2 red onion diced fine

1/2 cup  green onions sliced

1/2 cup chopped fresh cilantro

3/4 to 1 cup Paleo mayonnaise (see above)

1/2 cup canned chipotles in adobo sauce, puréed or finely chopped (this is not usually Paleo, but is not that much compared to the dish – use organic or one with no sugar or oil)

Juice of 1 lime

1/2 teaspoon sea salt

1 cup of grape tomatoes halved

Dice your cooked chicken.  Mix in the bell peppers, cilantro and onions.

Mix the mayonnaise with the lime juice, chipotle and salt and then stir in the chicken mixture.  Put in a bowl and top the salad with the halved grape tomatoes and more chopped cilantro and/or green onions.  If anyone wants added heat, use Tabasco Chipotle Pepper Sauce to taste.

AL PASTOR IN THE CROCK POT

Ok, not really Al Pastor, but it has similar flavors.  It picks up the heat of the peppers and the sweetness of the pineapple. Use butter lettuce wraps instead of taco shells and top with fresh avocado.  Use leftovers to stuff and omelet the next day.

6 or 7 lb pork shoulder roast

Dry rub: 3 Tbsp chili powder, 2 Tbsp cumin, 1 Tbsp garlic powder, 1 Tbsp onion powder, 1 tsp sea salt, 1 tsp black pepper.

Mix together and coat the pork roast and put in the crock pot.

Dice a fresh pineapple or get a large container in the produce section of fresh chunks of pineapple.  Dice 3-5 chipotle peppers. Add both on top of the roast.  You will cook the pork roast for approximately 8 hours on low.

In the meantime, saute 2 medium sweet onions, 1/2 each green, red and orange bell peppers in larger chunks, 5 fresh garlic, 2-3 chilis (hatch, Anaheim, jalapeno, poblano – or a combo), 1- 8oz package of white mushrooms – sliced.

Add the sautéed mix to the roast after a few hours cooking time. (roast will still pick up the flavors, but veggies won’t cook down too much)

The pork will fall apart with some amazing flavors.  If you want a little extra carbs or veggies, add a couple sweet potato chunks and/or baby spinach to the crock pot.

GRASS-FED BEEF ROAST WITH BACON AND MUSHROOMS
Here is this weeks football tailgate.  The crock pot is the best kitchen tool to have…slow cook easy recipes.

5-6 lb chuck roast (grass-fed if possible)

12-16oz bacon – or more if you want (good nitrate free, low sugar), partially cook, keeping the bacon fat. Chop.

2- 8oz packs of white button mushrooms

3-4 Portobello mushrooms whole and sliced

2 onions, chopped and sautéed

7-8 garlic cloves

Slice notches in the roast and put a garlic clove in each.  Season the roast with salt, pepper, garlic powder, onion powder, cayenne pepper. Put in the crock pot and top with onions, bacon and mushrooms.  Cook for 6-8 hours until the roast falls apart.  Serve with mashed or French fried sweet potatoes and a vegetable of course (check out the mashed cauliflower from a previous post).

More recipes to come!  Let us know what you are making for the game this week.

So get ready for some football…Put your eye-black on, wear your lucky shirt, pull on those game-winning socks….GO BLUE….AND GEAUX SAINTS!!

Paleo Pizza Recipe

Well, vacation is over and as I’m cooking my turkey meatballs and chili for lunches and dinners and decided to post some recipes this week.  Along with some I’ve played with over my vacation, a good friend of mine, Lyle Gadin, had a couple wonderful recipes he has sent me that I wanted to share with you.  Lyle is a personal/group trainer, who was one of my trainers at GymMatrix and he has since moved his family back to Seattle.  Like many people, even being a trainer at a gym does not mean you always keep your diet healthy.  He is the one that first mentioned the Paleo Diet to me and got me interested…so we started approximately at the same time.  What is special about Lyle’s situation compared to mine is that he has a wife and small children to satisfy and keep healthy…and in the past couple months he has dropped 20+ pounds and he feels better than ever.  Lyle came up with the following recipes for Paleo Pizza (yes Paul and Kim we can enjoy PIZZA!) and Bacon Wrapped Meatloaf aka “The Bacon Bomb” that I plan on trying soon.   The Bacon Bomb will be coming up soon.  If you are wondering why regular pizza should not be consumed, well…sugar, gluten, grains, processed ingredients…so go ahead and try this one that you can make and not feel guilty…filled with good fats and necessary nutrients.

Please follow Lyle on Twitter @lyle_g or his group training facebook page Peak212 – Small Group Training

PALEO PIZZA (from the kitchen of Lyle Gadin):

Ingredients (found them all at Whole Foods):
2 cups almond flour (Bob’s Red Mill – not as coarse)
1 cup arrowroot powder
1 1/2 tsp. baking powder
1 1/2 tsp. salt
1 1/2 tsp. – ish oregano (I used fresh organic and diced oregano)
1 1/2 tsp. – ish basil (I also used fresh and diced basil)
1 tbsp. – ish of finely diced garlic
1/4 tsp. black pepper
3 eggs
1/2 cup almond milk

Preheat oven to 425°. The batter is like pancake mix consistency, FYI.

I mixed everything and put it in a butter greased round 9″ cooking pan (you might want to use some type of lard, the base did stick a little to my non-stick pan even with butter. After some patient utensil work, I got the pizza bases out unbroken)

I wanted thin crust so I cooked the batter for 6 – 8 mins to firm up then took it out to cool down so I could put the toppings (then I repeated this 4 more times since I only have one Pan, lol). Just make sure the middle is firm. I was able to get 4 thin Pizza bases out of this. If you want a thicker base, maybe cook it 8 – 10 mins so the middle is firm.

I used organic tomato sauce, turkey pepperoni, roasted bell pepper, mushrooms…whatever.

Then I cooked for another 8 – 10 mins at 425° to cook ingredients ( and I like a crispy crust)

I would like to add that you can use any meats or veggies on your pizza, be creative and when you use bacon or pepperoni please use “nitrate free”.  And having made my Paleo pancakes several times, in order to keep from sticking, try some grass-fed butter room at room temperature mixed into the crust ingredients.  For some Paleo people who can tolerate dairy, please use grass-fed raw cheeses or a good parmesan. If you make this, please let us know what toppings you tried! Enjoy!!

A Day of Cooking for Eating on the Road

I’ve been very busy preparing for my road trip home this week.  By eating Paleo, I will not stop at a fast food place along the way, besides I just want to drive and get there, so I will pre-make food to eat along the way.  It’s approximately 17 hours and I always want to eat when I drive… chewing keeps you awake.

First up was pumpkin pancakes and chocolate banana pancakes.  You can see my so-called recipe on my Breakfast post a few days ago.  I still don’t have a set recipe, so for those who asked or those who wish to make it, you will need to adjust the wet and dry ingredients.  And just to advise you they are not sweet and not meant to be (no sugar, right?…has anyone conformed yet!?).  Anyway  ingredients include organic canned pumpkin, eggs, unsweetended almond or coconut milk, coconut oil, almond butter, cinnamon, spinach, flax seed, baking powder,almond and coconut flour (this is not flour, it’s just ground product and nothing else…no grains!).  For the chocolate banana, I used 3 bananas and about a half cup of pure cocoa powder (which tastes awful alone).  Cook them in coconut oil and top off with some fresh chopped fruit…Yum!  I only eat 2 because they are very filling.  Although I can’t heat them unless I stop at a truck stop, they will be great right out of the cooler

Second thing I made was turkey sausage meatballs, which are so simple to make and also the recipe is on my Breakfast post.  A pound with the other ingredients makes 16 meatballs.  I can have 4 of those and a couple hard-boiled eggs and some veggies.

For later in the day I will have a grass-fed burger or a chicken breast and some veggies.  Again eating chilled or car temp, but I like it anyway.  Cavewoman eating 🙂

Paleo beef jerky

Last up, the best part was for the first time I made beef jerky!  I used the recipe from the Latest in Paleo site and I attached the link to the recipe.  A friend of mine made it last week and I loved it and Ithought it would be a perfect snack for the road trip.  It turned out awesome except I added maybe a little too much cayenne.  And by Louisiana standards that means eyes are watering and must drink a bottle of water after consuming (maybe I should put that on the bag).  I have found a wonderful butcher, Emmett’s close to work.  He carries only grass-fed beef…actually all his meats are great quality and he’s honest if it’s not the quality I am looking for.  And Emmett is personable…gives you that old style butcher quality.  He cut the London Broil for me, 3lbs worth; cutting it the way he makes his jerky.  Next time I will ask him to go a tad thicker on the cut…just a preference.  The big part that was different from the recipe is I did it in an oven on the lowest heat…except my oven is about 80 years old and well, the numbers aren’t really there anymore and the lowest number I could see was 250 degrees so I guessed at the temp to be about 170 or so. Without a dehydrator I lined the cookie sheets with foil and laid out the meat not overlaying so it dries evenly.  Set a timer in case you are distracted.  Put the trays in on different levels.  Depending on the thickness it will take 4-5 hours.  Four hours later a big, well not that big batch of beef jerky.  I found out that 3lbs of meat when dried looks like about a half a pound! It’s a great, easy, healthy recipe if you want to try it.  Only other thing I wish I would have done was make some plain ones for the pups, but I have their treats ready for the road anyway.

Latest in Paleo beef jerky recipe

Another thing that helped me out in my food preparation and an item I will get a lot of use out of is a handheld Foodsaver.  It vacuum packs your food so it freezes better with no freezer burn and helps store better keeping it fresher longer.  It was only $20 plus the bags…this is compared to the machines, which are $80 to $130 and too far out of my price range.  If you portion food like I do it’s a great item to buy.

My new Foodsaver kitchen toy

Anyway, food is ready.  Time to pack!

Not the Same ‘Ole Breakfast

I love breakfast…a good Cavewoman breakfast! I think it should be a good hearty meal that puts fuel in my body to start my day. It gives me energy, not the kind of meal that makes you want to nap. So are you tired of the usual or ready to take the white-knuckled hold off that cereal box?  Think outside that box and eat some great tasting food that can keep you full until lunch.  On the weekdays I eat when I get to work, dragging out my containers of food.  Inevitably everyday someone makes a comment about my food…”Smells great”, “You’re eating dinner for breakfast?” and my favorite “You’re really going to eat all that!”.  The food you put in your body should be thoughtfully made and it should make you feel great.  And they should be easy.  When I plan a breakfast I usually make a few to several servings to save me time for the rest of the week.  I do the same for my lunches or when I need a quick nutrient dense meal after my workout.

I won’t put calories, or fat content, or carb content for any of my recipes.  Know the portion size you need or desire.  It’s just me and I’m on a budget so when I get home from the grocery I portion the meat in 4, 6 or 8 oz and freeze. (Next purchase is one of those vacuum pack Foodsavers).  Also, on this way of eating I eat good-sized portions of food and I am full.  Since I do not eat sugar, processed foods, grains, soy or legumes this leaves the door wide open on how much I can eat.

Here are some of my favorites and as I continue to create more or find some good ones online I will post:

Breakfast “sausage” meatballs with 2 hard-boiled eggs and broccoli

This was today’s breakfast:Turkey Sausage Meatballs with eggs and broccoli

To make the meatballs:

1 lb of ground turkey or ground pork or a combo

2 eggs (free range)

4 tbsp-approx course ground flax-seed (no breadcrumbs!)

4 good shakes of cayenne

4 good shakes of tumeric (optional

4 good shakes of sea salt or kosher salt

garlic powder, onion powder and poultry seasoning – a good amount of each

Make into meatballs and fry in unrefined coconut oil.  This makes 16 meatballs.  You can freeze them or keep them for the next few days.  Partially cook your broccoli so you can just reheat.  Top with some grass-fed butter.  And 2 hard-boiled eggs.  I usually make 8 or 10 to have available for the next 2-3 days for meals and snacks.

Other breakfast ideas:

  • Sweet Potato patty topped with bacon and a fried egg, fried in the bacon grease or coconut oil.  Season the mashed sweet potato with cinnamon, chili powder, cumin, salt & cayenne then form in a patty and fried up in the bacon oil or coconut oil. Don’t forget some veggies.
  • Green Eggs and Ham: chop spinach, broccoli, green onions, salt and pepper, saute then scramble in 2 free range eggs.  Serve over a ham steak or slices of good ham (low sodium, not processed) – homemade pesto would be great also if time and ingredients permit.
  • Pulled pork cooked with diced apples, onions and garlic and served with vegetables and top with some walnuts.  Crock pot the pork so you have quite a few meals.
  • Sweet potato hash from Everyday Paleo and she has a lot of great recipes especially if you have kids.  Here is the recipe http://everydaypaleo.com/2010/09/25/baa-baa-breakfast/ very simple and you can use it a variety of ways.  Looks like a good snack too.
  • Another one I like from Everyday Paleo is the Paleo Apple Muffin recipe.  Have one with 2 pieces of low sodium/low or no sugar bacon and a fried egg. http://everydaypaleo.com/2010/07/07/server-problem-solved-and-paleo-apple-muffins/
  • Grass-fed beef burger or steak topped with sautéed spinach and mushrooms and an egg.  Cook the egg any you want.
  • Chili with spinach and avocado recipe:

 Saute 1 chopped onion, 6-8 garlic, 1 chopped red bell pepper, Anaheim or jalapeno pepper, celery in coconut oil and put in crock pot.

Add to crock pot approx 3lb grass-fed beef roast.

Add 8-10 sliced mushrooms and 2 tomatoes diced

Season well with chili powder (lots), cumin (lots), sea salt, pepper, garlic powder, cayenne, onion powder

Let cook overnight and it will make you about 12 servings

Serve hot over spinach and topped with sliced avocado and or a fried egg.

  • Chicken breast topped with an egg, avocado and vegetable (fried or poached) – hint for egg in a microwave: grease a ramekin and carefully break an egg inside and microwave for 20 seconds
  • Muffin Eggs – many recipes online, but basically grease muffin tins well, season and cook some beef or bacon or turkey and chop some vegetables and place in the tins.  Pour beaten eggs overtop the meat and veggie mixture almost to the top and bake for 20-25 minutes at 350 degree oven.
  • Pumpkin pancakes (or banana) recipe – I am still playing with this recipe, but here is the approximate recipe and work with it and it will be good

Makes approx 18-20 pancakes and they freeze well to take out when needed:

3 cups of almond flour or coconut flour or a combination

7 or 8 whole free range eggs

1/2 cup unsweetened peanut or almond butter (any nut butter)

1 can organic pumpkin or 2 bananas mashed

3 tbsp organic unrefined coconut oil

3 tbsp vanilla

2 tsp baking powder

2 tbsp cinnamon

1 tbsp pumpkin pie spice (optional)

1 cup unsweetened almond milk or 1 can organic full fat coconut milk

1/2 cup ground flax-seed

3 handfuls fresh spinach

1/2 tsp salt

Put all the ingredients in a blender until it’s pancake batter consistency.  Adjust with wet or dry ingredients.  Refrigerate for about 30 min to set.   With coconut oil heated in your pan, drop by 1/4 cup full into hot oil and flip as you would a pancake.  They are not big, but 2 or 3 will fill you up.  Top with a tablespoon of organic unsweetened apple sauce or diced apple or any seasonal fruit and a couple of pieces of bacon.

There is many more recipes you can find online or just be creative.  Basically breakfast doesn’t have to be what you think it should be…just use real whole ingredients, plan and cook ahead when you can, make it satisfying and most of all enjoy your food!

If you have any good ideas for breakfast that would follow this plan, please let us know!

Modern Day Cavewoman Eats Real Food

I am strong, lean, fast and healthy!  At least getting there by taking on the cavewoman approach.  I’m not a hunter and gatherer, but thankfully due to our modern world I can create my own cave world.  Of course I am a Po’Girl too so I’m having to learn to shop, cook and prepare meals that include the highest quality food I can afford.  My intention is to fill my body with healthy REAL FOOD!  This is not only for weight loss, to make you strong and lean, but to be healthy and to do everything I can to try and avoid heart disease, inflammatory diseases, diabetes and most cancers.

What do I eat?

  • grass-fed meats,
  • free-range chickens
  • free-range eggs
  • wild caught fish and shellfish
  • lots of vegetables including sweet potatoes and most tubor vegetables
  • fruit
  • nuts and all natural nut butters
  • good fats such as coconut, extra virgin olive oil, avocado, walnut, lard, grass-fed butter, fat from meat
  • Water is the drink of choice, organic tea, unsweetened almond or coconut milk, Kombucha when I can
  • rarely alcohol such as red wine, vodka, tequila (gotta drink in New Orleans sometimes!)
  • rarely dairy, but when I do it will be organic or raw and whole fat

What don’t I eat?

  • all grains…yes ALL grains, breads, cereal, oats
  • all processed food and all it’s toxins (pretty much anything that is packaged and has ingredients you can hardly pronounce)
  • all processed seed oils (Canola, vegetable, soy, corn etc.)
  • all soy products (all soy has pretty much been genetically modified)
  • all sugars (and it’s other names fructose, corn syrup, corn sweetener, sucrose, dextrose…anything that ends in “ose”
  • all of those “other sugars” such as pasta, potatoes, white breads
  • most dairy
  • legumes (beans)

Besides all the research, one of the first things I had to do was clear out the cupboards and fridge.  Wow, what a task, but I was so happy to do it.  Then I went to a few grocery stores and bought a bunch of the above mentioned Real Food items.  Sticker shock at first, but I went home unpacked and portioned out all this meat to make sure I got my full money’s worth out of it.  Since my first shopping day I have found Emmett’s Meat Market in Harahan, the Crescent City Farmer’s Market and Dewit’s Fruit and Veggie Stand on River Road that give me affordable quality choices.  The search goes on for more farmers and butchers.

Then the fun part, but the one that takes the most to manage: cooking, preparing and packing for the next days.  That is when the crockpot comes in handy too!  Boil a bunch of eggs.  Then get creative!

Mix the grass-fed ground beef with 1 egg, ground flax seed, garlic powder, sea salt and cayenne. Fry the bacon and use the bacon fat to saute the spinach and cook the burger.

Then to make the garlic mashed cauliflower:

So easy…use a steamer pot with water at the bottom.  Cut the cauliflower in chunks or florets and put in pan with 5 or 6 chopped garlic, salt well with sea salt or kosher salt and pepper.  Cover on and let steam until fork goes through very easy.  Put in a dish with about 2 tbsp of butter and mash with a fork.  A whole cauliflower makes about 4 servings.  So I had some for this meal tonight and breakfast tomorrow and the rest in the fridge for when I want some.

See, Cavewoman/caveman food looks delicious and it is because it’s Real Food made thoughtfully.  I make food that fuels my body; food I really enjoy.  The PoGirl way will keep it simple yet decadent and delicious.