I'll be back soon...

Just wanted to take a minute to let you know that I will be back to posting regulary very soon. Hopefully, in the next 4 - 6 weeks. I have tons of recipes and tips to share with you... Yay! But, right now, I am focused (or at least trying to be... LOL!) on studying to take my ACSM cPT exam. I just finished the workshop and it was amazing. I learned a lot that I can't wait to share.

See you soon!

Protein Bars

Several people have recently been asking me about the protein bars that I make, so I thought I would go ahead and share the recipe for them in a seperate post. (If this is a duplicate for you, please hang with me... I did post it a few weeks ago, but it was buried in a bunch of other recipes...) These bars are WONDERFUL! I wish I could take the credit for them, but I can't... I got the recipe from Natalie Hodson and I believe it is her adaptation of Jamie Eason's protein bar. (You can find and like Natalie on FB... She is a doll and very motivational.) I love, love, love lemon anything, so I got a little creative and made lemon (and lemon - blueberry) bars last weekend. Wow, they are the bomb! I think I will try pumpkin ones next week. I'll let you know how those turn out. (The pictures in this post are of the Chocolate Mint ones that I made the other day. They were really good too.)

Following is the base recipe with flavoring combinations that I have tried and like. My personal favorite are the Lemon & Blueberry bars, but the Orange & Almond are pretty tasty too. The hubby likes the Strawberry Pecan ones best, but I wasn't too crazy about them. I also like to use chocolate protein powder, a little coco powder, almonds and mint extract for a chocolately treat. You can grind the oats in a food processor for a less chewy bar, but I like the texture of leaving them whole. Just remember, that additions can alter the nutritional value a little. And, because there are no preservatives in here, they will need to be kept in the frig. Lots of times, I will make a double batch and freeze what I won't eat in four or five days. To enjoy, just pull a package or two out and let them thaw at room temp. I put two bars in each package (which is what I usually eat per serving to get the right amount of protein that I need) and seal them up using a suck and seal machine. This is a great tool to have in the kitchen and can be purchased at Walmart for as little as $50.

Protein Bars

makes 16 bars

60 calories, 6 g protein, 5.5 carb, 1.5 g fat, 1 g sugar

*1 ½ c. oats

*3 scoops protein powder (I like BSN Lean Dessert Vanilla, unless I am making Chocolate Mint, Banana or Strawberry bars.)

*1 T. baking powder (w/out aluminum)

*1/2 t. sea salt
*1/3 c Stevia (look for Kal brand online)
*3 egg whites
*1 c. unsweetened vanilla almond milk (I like Almond Breeze - the 40 calorie per serving one.)
*1/3 c unsweetened applesauce or (1) 3.5 oz container of fruit flavored baby food. (I always use blueberry apple.)
*1/4 Fage brand 0 % Greek yogurt
*2 - 3 t. of extract (These are the combinations I like, but get creative: 1 t. almond & 1 1/2 t. orange; 2 t. lemon with 1 T.lemon zest - great to add one cup of blueberries to this one too; and if you are making Chocolate Mint bars, 1 t. mint does the trick. I haven't been able to find natural strawberry extract, so I use orange extract for those and add one cup of chopped strawberries.)
*any nuts (1/3 c.), fruits or flavorings such as cocoa powder, instant coffee, almond butter, etc.

Preheat oven to 350. Mist an 8” x 8” glass pan with olive oil or rub down with coconut oil.

 In a large bowl, combine: oats, protein powder, baking powder, salt, Stevia, nuts & any cocoa powder, espresso powder, etc that you are using.

In a medium bowl, combine: egg whites, almond milk, baby food or applesauce, yogurt, any extracts, fruits, etc that you are using.

Pour wet ingredients into dry and mix. Pour into pan and bake 25 – 30 minutes or until done. Bars will be “cakey”. Store in frig. Enjoy!

Yummy Goodness: Slow Cooker Steel Oats

Jennifer, a sweet friend of mine from Colorado, recently shared her recipe for maple steel cut oats with me. I LOVE maple syrup (but, only the REAL kind without any crappy additions) and this sounded so warm and comforting, that I had to give it a try, plus it is so easy to make. I made just a few changes to her original recipe, but it turned out really good. I hope you enjoy it as much as we did! Plus oats are big time nutritional powerhouses - containing more soluable fiber per serving than any other grain, which helps keep you feeling fuller for longer. And, they assist in balancing blood sugar - so you don't have those yucky highs & lows which lead to binging. They also lower cholesterol and contain tons of great nutrients such as Manganese, Selenium, Vitamins B1, B2, B5 & B9.

Slow Cooker Steel Oats

serving = 1/2 cup (makes 10 servings)
154 calories, 5 g protein, 32 g carbs, 2 g fat, 83 mg sodium, 4 g fiber
note: adding 1 T. slivered almonds & 1/4 c almond milk increased the calories by 44

2 c. steel cut oats                                                                         
4 c. water
1/4 c. maple syrup
2/3 c. dried cranberries
2 t. cinnamon
slivered almonds & vanilla almond milk, for serving

Place all ingredients, except almonds & almond milk, in a crock pot. Give it a quick mix, then turn on low and cook for 3 - 4 hours.  Since crock pots vary, check after two to three hours to determine if they need to go a little longer. If you like them creamier, you can add a little more water. Just remember, you want them to be a little chewy and not over cooked or mushy. 

When they are done, cool completely, then store in a covered glass container in the frig for 3 – 4 days. Remember to cool them first, though, before covering and sticking in the frig. If not, they will continue to steam and could possibly get mushy. I love making these on Sunday evening, then enjoying a bowl full for breakfast during the week. My favorite way to eat them is warmed up with ¼ c. vanilla almond milk (I like Almond Breeze - the 40 calorie per cup one) and 1 T. toasted, slivered almonds. To make sure I get the correct amount of protein, I always eat a turkey sausage patty or a few egg whites with it as well. Hope you enjoy! I think they are really yummy!

Dreaming of Spicy Corn Chowder

A few months ago, we met my Uncle Mike in Tulsa for brunch. I was really looking forward to spending the day with him and the hubby. And, calling him "Uncle Mike" makes him sound like some old fart, which he isn't. He is just a few years older than me... A very handsome, tall drink of water! Yes, I am partial, but for good reason. We grew up together, lived beside each other and went to school together. If I think real hard, I bet I can even recall a black eye or two that we may have given each other. We fought like cats & dogs at times, but he was my best friend, protector and will always hold a very special place in my heart.

Anyway, it was a pretty chilly, fall morning when we met. One of the first of the season. We met at Kilkenny's and enjoyed a bowl of their wonderfully amazing Lobster Chowder. It really hit the spot. We go there often, but I had never had their wonderful chowder.

When we got home, I kept thinking about it. I had to try my hand at recreating a healthy version (above, in the making). I happened to have some leftover crab in the frig, so I used that instead of the lobster and it turned out fantastic. I have since made it with chicken and it is just as great. I threw in a little cayenne, so it has a nice kick that we really enjoy. This weekend, I was thinking about Uncle Mike and being a foodie, my thoughts wandered to the Chowder... So, I have decided to make it as one of our meals (or two) for the upcoming week. Only this time, I will throw in shrimp since that is what I happen to have. I will let you know how it turns out and share the recipe in a future post with you.

Here is a picture of a bowl of the Crab Chowder. It turned out great! Stayed tuned for the Shrimp & Corn Chowder recipe. Hope you have a wonderful week.

Surround yourself with positive energy...

About 6 months ago, I came to a point where I was comfortable moving into a "maintenance" phase. During this time I continued to eat clean, but did not count calories or work out nearly as intensely as I did when I was in the "losing" phase. At some point early in my journey, I realized that I really disliked "diets" and to be successful, I was going to have to make a lifestyle change... something I was comfortable committing to for the long haul. And, the good news is that  during my maintenance phase, I was successful in making good choices, never once felt deprived and did not gain any weight. In fact, I lost three pounds! For me, this meant I had really been successful in making the lifestyle change I set out to achieve. However, I have decided to lose another 20 pounds and plan to have it off by March 1. I started counting calories in/out and changed my workout routine substantially 12 days ago. I am happy to report that as of this morning (I only weigh once a week – on Friday mornings) I am down 8.6#'s... the body is so amazing!

Because I haven’t been in the habit of weighing in, I wrote myself a little reminder. My sweet husband left a little note of his own on my note… I am so thankful for his kindness & support.  He has never once balked at changing our lifestyle. I am fortunate that he supports it fully and has chosen to eat clean, exercise and make healthy lifestyle choices as well. As a result, he looks fantastic, is off the blood pressure medicine he was on, plus he feels 20 years younger himself. I just love this guy to pieces...

If you choose to start a weight loss journey of your own, think about where your support will come from. I learned from my experience that I needed more support and encouragement than I would have ever imagined. This is a hard road to travel, but in the end, that is part of what makes it so great. What surprised me the most (by far) was that the people who I thought would support me and be my biggest cheerleaders fell by the wayside, and in some cases were down right nasty. As my body began to change, the way people treated me changed too. I was very hurt and at times confused. But, what I learned was that their reaction was about THEM and NOT ME. I had to let go of some people in my life and a lot of my relationships with people changed. Keep this in mind, because more than likely, you may face something like this yourself. Be prepared to make changes and tough choices. Cut the negativity from your life - it is like cancer. Surround yourself with positive people. And, most importantly, if you don't already love yourself, learn too. You are worth it.

"Change is not something that we should fear. Rather, it is something that we should welcome. For, without change, nothing in this world would ever grow or blossom, and no one in the world would move forward to become the person they're meant to be." - unknown

Ray and I took our first yoga class last night. Ray is a big, bald, mean looking "biker type guy" (with a tender heart) and I knew he would look very out of place and was a little uncomfortable about going. But, I'll be damned if the guy wasn't a natural! He loved it. In fact, at dinner last night, he told me he would be stopping at Barnes & Noble book store over the weekend to pick up a book on yoga - just to make sure he was doing the poses correctly and all, you know? LOL! Wow! I really, really love this guy. He has been my biggest cheer leader during my journey to better health and weight loss.  (Thank you, Sugar Bear!)

Planning ahead leads to success...

Every Sunday, I do all of my cooking and prep work for the upcoming week. I have found that if I fail to plan, then I have planned to fail. I also take a quick inventory of what I have on hand in the pantry and frig on Thursday and sketch out a menu. Early every Saturday morning, Ray & I head to Tulsa to pick up our CSA share & any goodies we have ordered through Clean Food Tulsa - which I will tell you more about later - and then we head over to Whole Foods to do the rest of our grocery shopping. Here is what we enjoyed for the week of Jan. 8th: Fish Tacos with Mexican Rice, Fish Bowls, Beef & Leek Stew over Herbed Polenta with a large green salad, Veggie Lasagna with grilled chicken tenders and Beet & Orange Salad. For snacks and breakfasts we had hard boiled eggs, nuts, veggies & fruit, organic cheeses, Greek yogurt with fruit, Orange Almond Protein bars and oatmeal with yummy stuff added in. For lunches, I keep fresh veggies (washed and ready to go) and salad greens in the frig. I always cook up extra chicken or fish to throw in salads or a quick pasta dish too.

For dinner one night, we had fish tacos.My cousin and her husband shared some of the wonderful, fresh fish they had caught on a trip recently. It is fantastic! She told me that her favorite way to eat fish tacos was with mango salsa. I thought that sounded pretty good, but I could not find a mango that looked decent, so I substitued pineapple and it turned out awesome. Plus, this salsa is really pretty... All I did was roast three green chiles (sometimes I substitue poblanos), then diced them up. To that, I added 2 diced Romas, 1 c. of diced pineapple, 1/3 small purple onion - diced, 1/3 c. chopped cilantro, 1 T. raw, local honey, juice of two limes (but they were small), and a pinch of sea salt. It is best if you make it the day before to let the flavors meld together. It is fantastic and makes (12) 1/4c. servings that ring in at 22 calories each!

Roasting chiles is easy... Put them on a cookie sheet - I line it with non stick aluminum foil first - crank the oven up to broil, then pop 'em in. Using tongs, turn after a few minutes. The goal is to get a char on the skin, like in the picture above, without "collapsing" or overcooking the chiles. Pull them out, put in a bowl and pop a plate on top. They will steam and in a few minutes you can just slide the skin off and scrape out the seeds. I love eating them this way. But, then again, I'm from New Mexico and we buy these babies by the gunny sack full there! Believe it or not, I used to put 300 #'s in the freezer each year and we would eat them ALL!

I love a good, flaky white fish for tacos. Salmon also works well. This is a beautiful piece of fish, from my cousin. I rubbed blackening seasoning on it (from the Spice Market, and I will tell you lots more about them in future posts, too) then seared it in a cast iron pan sprayed with just a bit of olive oil. Yum!

For dinner one night, we enjoyed our fish tacos with Mexican Rice on the side - another really easy to prepare, yummy dish. Just cook one cup of brown rice in 2. 1/2 c. low sodium chicken broth, When it is done, stir in one cup of drained and rinsed black beans (preferrably Eden's Organics since they are in a can with a BPA free lining), one cup of corn and one cup of diced tomatoes with chiles. This recipe makes (6) 1/2 cup servings at 186 calories per serving. Don't be scared. :0) It is packed with good, complex carbs and protein and you are going to enjoy it with a lean (low calorie) fish and salsa.

The first night we enjoyed the fish as tacos, served in organic corn tortillas and topped with pineapple salsa and fresh, home made quacamole with the Mexican Rice on the side. I made enough of everything for a couple of meals, so the next time it made an appearance on the dinner table, it was as Fish Bowls. Just put 1/2 c. rice in the bottom of your bowl, top with 3 oz. fish, a 1/4 c. salsa and a few tablespoons of guacamole. It is so delicious that it will give Chipolte and Free Birds a run for their money - for a lot less of your money. That's a win - win you can be proud of!

Tell me... does this look yummy? How about healthy? Well, it's both! This lasagna was inspired by a recipe that was shared with me by another member (Heather - I can't remember her last name for the life of me... ) of the CSA I am a part of. I lost her recipe somehow, but have tried to pull the goodness of her dish from my memory as best I could, while adding a few twists of my own. I will share the basic recipe with you (which is how I like it best), then you can get as creative as you wish when you are making it and add your own yummy stuff to it. Just remember to factor in those additions if you are counting calories. A lot of times, I will add eggplant &/or turkey sausage. Sometimes, I add the wonderful, clover fed pork chorizo from Pork & Greens.  Oh, in case you are wondering, CSA stands for Community Supported Agriculture - and you'll hear me talk a lot about this in future posts because it is a wonderful program and is something you can participate in too if you like.

  Veggie Lasagna

Makes 9 servings

247 calories, 13 g protein, 32 g carbs, 8 g fat, 324 mg sodium, 7 g fiber

*10 oz. lasagna noodles (look for whole grain or brown rice ones)

*3 t. coconut oil, divided
*2 medium carrots, peeled & diced small
*2 c. summer squash (or zucchini or combination of both), diced
*5 large garlic cloves, smashed and minced
*7 medium tomatoes, blanched in boiling water for one - two minutes, submerged in ice bath and skins removed, then diced
*Zest of 1 large lemon (Don’t toss the lemon, juice it & freeze the juice in a small snack baggie for use later. Just don’t forget to label and date it:)
*1 t. red pepper flakes
*½ t. sea salt
*1 medium onion, diced
*8 oz. Swiss chard, tough stems removed and cut into ribbons (or some other hearty green, such as spinach or kale)
*1 t. dried thyme (or few springs of fresh – about ½ - 1 T.)
*Grind or two of fresh ground black pepper
*3 oz. soft goat cheese (chevre) or ricotta
*6 oz good quality, fresh mozzarella, torn into small ¾ “ pieces
*1 oz. parmesan, finely grated
*Fresh basil leaves

Preheat oven to 375. Mist an 8” x 8” pan with olive oil. Prepare your lasagna noodles to a firm al dente. (Don’t overcook, because they are going to bake in the oven and you don’t want mushy noodles.)

In a medium skillet, make the tomato sauce by cooking the carrot & squash in 1 t. coconut oil, over medium high heat, until it is starting to soften. Add the garlic, and cook for about one more minute, or until it is fragrant. Add the diced tomatoes, lemon zest, red pepper flakes and a pinch of sea salt. Simmer for a few minutes then turn off heat.

In a large skillet, melt the remaining 2 t. coconut oil and sauté the onion until it is almost carmelized. Add the chard (in batches if necessary… I know it looks like a lot , but it wilts down – I promise… if necessary, add 1 - 2 T. of water or broth to help wilt it down, just don’t get it too soupy), thyme and a pinch of sea salt and black pepper and sauté until tender.

In the pan, layer the chard with the noodles, tomato sauce, small spoonfuls of chevre (or ricotta) & mozzarella. Start with the chard and end with a layer of tomato sauce. Put your last bit of cheese on top and sprinkle with the ounce of finely grated parmesan. Cover with foil and bake for 40 minutes. Remove foil and bake another 10 minutes. Let cool slightly, top with torn, fresh basil leaves and enjoy. If you are planning to enjoy this later, cool completely, cut into 9 equal servings, cover and refrigerate.

Chicken tenders that I seasoned with a citrus herb blend, from The Spice Market, and threw on the grill to enjoy as a little extra protein with our vegetable lasagna. I always cook extra of these too so that I can toss on a salad for lunches.

 

This is one of my favorite side dishes, especially when made with fresh, in season beets. I've heard a lot of people say they don't know what to do with beets, or that they taste like dirt. Well, try this simple recipe and I think you'll be hooked. I promise, it doesn't taste like dirt and it is a great introduction to beets. Plus, beets are full of Beta-Carotene, Folate, Vitamin C & Iron and they help keep your pipes cleaned out. And, that is a good thing! In fact, we like this so much, that I always make a double batch. A lot of times, we will eat it before a meal instead of a big, green salad.

Orange& Beet Salad

Makes (6) ½ c. servings

43 calories, 1 g protein, 9 g carbs, 0 g fat, 104 mg sodium, 1 g fiber

*2 c. beets, diced (about 3 med/lg beets)

*1 c. mandarin oranges (Avoid ones in the can, because most cans do not have a BPA free lining, & look for ones in the jar.)
*¼ c. good quality balsamic vinegar
*Pinch of sea salt and fresh, ground black pepper

Cut the tops and bottoms off of the beets, then scrub and rinse them. Submerge in a pot of boiling water, cover and let her rip until they are fork tender – about 30 minutes. Remove from the pot and rinse under cold water, using your fingers to slip the skins off. Dice into ½ chunks and toss into a bowl with the oranges, vinegar, sea salt and pepper.

Tip: try different balsamic vinegars. They vary greatly and I bet you find one you really like. A good place to start is with Whole Foods brand Balsamic. It is fairly inexpensive and slightly sweet. I really enjoy it. Then, get adventurous and try other vinegars. They are a great way to add flavor to your dishes, in a healthy way. Think sauteed greens, veggies, etc. Get creative... In the summer, when strawberries are fresh, slice some up, toss with fresh, torn basil leaves and drizzle with a good, sweet  balsamic. You'll be hooked. I promise...

Beef & Leek soup is one of our favorites. Just a few simple ingredients that really shine. It is so good on a cold night when you get home from the gym. It reheats very easily and the flavors just seems to get better each day. We serve it over polenta to add a little hardiness to it, plus it is fun to dip down into the bottom of the bowl and get just a little bit of that yummy goodness. But, then again, I am a huge fan of polenta. It is quick and easy to make and can be changed up so many ways. I buy the Delallo instant polenta from Whole Foods, (yes, instant, I know... but this one is really good... and it is so fast and easy) then, cook it in low sodium chicken broth with a few herbs of whatever I have on hand. My favorite herb to toss in it for this dish is rosemary. The single serving instructions are not on the box, but the ratio works out to be 2 T. of polenta to 8 T. of liquid.

Beef & Leek Stew

Makes (8) 1 c. servings

158 calories, 15 g protein, 10 g carbs, 604 mg sodium, 6 g fat, 2 g fiber

*3 t. olive oil, divided

*1 # lean ground, grass fed beef

*3 c. leeks, chopped (see note below)

*1 c. diced carrots

*8 oz. fresh, sliced mushrooms

*½ t. fresh, ground black pepper

*1 beef bouillon cube

*2 bay leaves

*32 oz. low sodium beef broth

*1 ½ c. frozen peas

Note: leeks are a great veggie with a mild onion taste. Because they can get a little dirt between their layers, preparation is key. Cut the tough green top and the root end off. Slice the leek in half lengthwise, then slice into “moons”. Toss them in a large bowl of water and swish around. Let them sit a few minutes. The dirt will fall to the bottom of the bowl and then you can scoop the leeks off the top of the water. Shake them off really well and blot with a dish rag to get the extra water off. Now they are ready to use.

In a large stock pot, heat 1 t. oil and cook the ground beef until it has developed a little carmelization. Remove to a plate. Heat the remaining 2 t. oil and sauté the leeks, carrots and mushrooms until slightly soft, but not overcooked. Season with the black pepper and toss in the bouillon cube & bay leaves. (Mushrooms are like little sponges, so if you need too, add a tablespoon or so of the broth and then you won't have to add more oil.) Add the beef back to the pot. Pour in the broth and simmer a little bit to let the flavors blend. Add the peas and cook a minute or so longer – just long enough to warm them up.

I usually have a one cup serving of this over the polenta - but I am also eating every three hours so I am never starved. My husband likes a larger portion, so if you do too and are counting your calories, just figure what the adjusted serving would be and enjoy. As a quick note, the Delallo brand polenta adds 100 calories per serving.

Also, if you want a little more flavor, you can add an additional bouillon cube, just remember it increases the sodium content of the dish and increases each serving by 5 calories per cube used.

Here is a picture of the beef bouillon I use. I thought it might be helpful to see what it looks like in case you are searching for it at the store. I buy this at Whole Foods.

This is the best protein bar recipe I have run across. I got it from Natalie Hodson and it is an adaptation of Jamie Eason's protein bar. (You can find and follow Natalie on Facebook.) Following is the recipe for Orange Almond bars, my personal favorite, but you could change it up depending on the protein powder, nuts or coco powder and extracts you use. Get creative. I also like to use chocolate protein powder, a little coco powder, almonds and mint extract. You can grind the oats in a food processor for a less chewy bar, but I like the texture of leaving them whole. Just remember, that additions can alter the nutritional value a little. And, because there are no preservatives in here, they will need to be kept in the frig. Lots of times, I will make a double batch and freeze what I won't eat in four or five days. To enjoy, just pull a package or two out and let them thaw at room temp. I put two - 4 bars in each package (which is what I eat per serving to get the right amount of protein that I need) and seal them up using a suck and seal machine. This is a great tool to have in the kitchen and can be purchased at Walmart for as little as $50.

Protein Bars

makes 16 bars

60 calories, 6 g protein, 5.5 carb, 1.5 g fat, 1 g sugar

*1 ½ c. oats

*3 scoops protein powder (I like Lean Dessert Vanilla, unless I am making Chocolate Mint or Strawberry bars.)

*1 T. baking powder (w/out aluminum)
*1/2 t. sea salt
*1/3 c Stevia (look for Kal brand online)
*3 egg whites
*1 c. unsweetened vanilla almond milk (I like Almond Breeze - the 40 calorie per serving one.)
*1/3 c unsweetened applesauce or (1) 3.5 oz container of fruit flavored baby food. (I always use blueberry apple, which is what Natalie recommended.)
*1/4 Fage brand 0 % Greek yogurt
*2 - 3 t. of extract (like 1 t. almond and 1 1/2 t. orange) If you are using mint for the chocolate bars, 1 t. does the trick.
*any nuts (1/3 c.), fruits or flavorings such as cocoa powder, instant coffee, almond butter, etc. For the Orange Almond bars, I use slivered almonds.

Preheat oven to 350. Mist an 8” x 8” glass pan with olive oil or rub down with coconut oil. In a large bowl combine: oats, protein powder, baking powder, salt and Stevia.

In a medium bowl combine: egg whites, almond milk, baby food or applesauce, yogurt, nuts &/or fruits and any extracts you are using. Pour wet ingredients into dry and mix. Pour into pan and bake 25 – 30 minutes or until done. Bars will be “cakey”.

One ounce nut sacks, for a great on the go protein snack. Make sure you buy the raw nuts, not the dry roasted. And, always remember to pair a lean protein with a good, complex carb. I enjoy my nuts with a small apple or a pear.

 

Eggs, eggs and more eggs... we eat lots and lots around here - especially the whites. Did you know that an egg and an orange are an almost nutritionally perfect snack? I always throw in an additional egg white or two...

Prepackaging snacks can prevent the temptation to eat more than you should. It also makes them very easy to grab if your headed out the door. I keep a small cooler that usually goes everywhere with me. When I head out, I throw in some bottles of water (filtered water in my favorite Kerplunk bottles) and a few snacks so that I am always prepared. Remember... planning leads to success and this really does become second nature after awhile.

Wow, the frig sure starts to look bare come the end of the week... Time to do some more cooking!