Tuesday, June 30, 2009

Cashew Summer Granola

I don't know about you, but in the summer I like to take off for a few days from the city and be in the woods, or on the river in a canoe or anywhere out up in the "great north". There is something therapeutic about being in the wide open wilderness and not having to be anywhere without a care in the world. It is nice to just listen to the wind, the birds in the trees and breathe in some fresh air. Ahhh, I can feel the nerves relaxing already! That is what I am planning for this coming weekend, to get away from the busy-ness and find beauty in the great outdoors! 

Yes, it is nice, but what about lunch? What could we bring to snack on...it is also nice to have some easy hiking and camping foods I guess. I do love to be outdoors and be out in nature, but it does make it a bit difficult if you like to eat homemade cooked foods as well. Eating healthy sometimes can seem like it cannot be convenient too.. But I have discovered that it can be easier if you have a plan in place. If you have some easy nutritious recipes for packing some picnic-like foods and try to plan ahead of time. 

One of those great snacking recipes is a good granola. I have another recipe I like to make, but I made this new one up for some summer hiking fun. Granola can serve as a good breakfast when camping or a good energy food when you're on a canoe without a cooler. This weekend is a holiday weekend and I am planning on being away up north, camping and boating.... so what a better time to make a big batch of granola for breakfast and snacking...so here it is...

4 cups of certified gluten-free rolled oats (I use Bob's Red Mill brand)
2 cups of raw chopped or crushed cashews 
1 cup of sunflower seeds (sea salted or raw)
1 cup of pumpkin seeds ( sea salted or raw)
2 cups of golden raisins (or add only one cup and another cup of craisins)
1/2 cup of local maple syrup 
1/4 cup of black strap molasses
1/3 cup of extra virgin olive oil (cold-pressed and unrefined if possible)
2 TB of ground cinnamon

Hand mix all the ingredients, or use a spoon or spatula to make sure you got everything covered in the wet ingredients.

Pour out the mixture on a parchment papered 12x18 baking sheet.

Bake in a 375 degree oven for 30 minutes and let cool 15-20 minutes so that it can get crunchy and crispy before you break up into pieces. It will be soft and chewy when you pull from the oven, but when you let it cool it will be crunchy and movable into portable containers. I store mine in a large glass container at home, or for the go I put in heavy duty zip lock bags or easy to go containers. Easy, right?! Now that you made a huge batch of granola you will have plenty to nibble on in the car ride, and still enough for hiking and more. 
Some other ideas of packing some healthy snacks:
*homemade hummus with chopped veggies (previous post)
*homemade trail mix (raisins, nuts, seeds, and other dried fruits, as a treat add some dark chocolate nibs)
*chopped carrots and celery to dip in hummus or a nut butter (sunflower seed butter is my favorite with celery)
*make homemade organic popcorn before you leave and put into portable containers
* dried or dehydrated apples

Enjoy and have a beautiful holiday weekend, 
I hope you are able to relax and enjoy nature. 
Much love to you today!

Monday, June 29, 2009

Homemade Hummus

Hummus brings me back to a time when I was traveling in the Middle East some years back and I could buy hummus by the barrels. Literally. There were shops at the market places where you could buy barrels of it, and I usually didn't because how could I possibly? Well, then again in those days I was also eating the fluffy freshly baked breads and pitas that were fresh from the fire. Yeah.. that is how I would eat all that hummus. It was interesting to me how they seemed to make it perfect every time and when I got home I tried to make it just as theirs and it never seemed to be just right. It must be some secret ingredient I don't know about...

Now, no longer finding pita to match with hummus I usually chop lots of fresh veggies, add it to a salad, spread it on a Gluten-Free wrap with veggies and sprouts, and add it to a homemade meal of falafel. It is more of a condiment now that it was before. It is fun to add new spices and flavors to the blend and get creative with it. 

Here is my basic recipe:
3 cups of rinsed chickpeas (garbanzo beans) 
2/3 cup of sesame Tahini ( sesame nut butter/oil)
2 large cloves of garlic
1 ts. of ground cumin
1 ts. of paprika
1 ts. of sea salt
3/4 cup of pure water
3 TB of freshly squeezed lemon juice
3 TB of extra virgin olive oil 

Blend in a blender or food processor for 2 minutes or until creamy smooth.

Pour in a container to cool in fridge or serve fresh from the blender. It is best when it is kept refrigerated after eating as well.

Add a drizzle of olive oil, and fresh chopped parsley and a dash of paprika. I like to use some chopped basil sometimes as well.  If you are looking to dress it up a bit ad some fresh herbs before blending, or some red peppers, or pesto sauce I have also tried... it can easily be dressed up for any occasion. 

Serve with fresh tortilla chips, or a gluten-free cracker/chip of choice. Chopped carrots, celery, peppers, cucumbers are only some of my favorite veggies with hummus. It is a great snack to pack for picnics or outdoor outings. I will be bringing a batch of it with me this weekend when I travel to the great outdoors for some fresh air and boating. It is great to share with friends, and it so much cheaper when you make a batch as home compared to buy a little tub at the grocery store. 

So enjoy and share with your friends, they will love it.

Tuesday, June 23, 2009

Peanut-Ginger Napa Cabbage Noodle-Stirfry

The title is quite the mouthful, and you will be loving this easy dish by the mouthful as well. :)
Another gluten-free dairy-free dinner on it's way.... I happen to love Thai food and feel like I could probably eat it every day and be happy the rest of my life. This stir-fry was inspired by the large and lovely napa cabbage that I received today from a local organic farm. I love cabbage. I never used to be a big fan, and always felt like I never knew what to do with it, but now I feel like my body craves it and can't wait to try new things with it. Napa cabbage is great for stir-frys and salads with a bit of a Thai or Asian seasonings. Cabbage is high in A and C vitamins, antioxidants, and fiber. The phytonutrients in cabbage help balance your immune system, and not to mention fight against bad levels of estrogen and convert them into usable energy in the body. So why not eat more cabbage?!

Some of the ingredients I used in this dish are not homemade so I linked all the ingredients to their website so you know what to look for at your local grocery store. The ingredients are not hard to find, and are nice to have as condiments for gluten-free cooking. This dinner is so easy and so yummy, I know you will make it again and again with other vegetables. I almost didn't post the recipe because the picture that I tried to take of it didn't really capture the dish as I wanted it too, but I just couldn't resist from putting it up because it tastes so good and is a great lunch leftover. It has been a hot summer week this week in Michigan and I made a few huge meals in one night so that I could have some leftovers all week. My kitchen can get hot really fast, and so I have been trying to find ways to make supper time easier in the heat. And after you try this meal you will be asking me, " Why such a spicy meal for such a hot summer day?" and I will only be able to tell you that, "I'm crazy, that's why!" I like to add 2-3 peppers because enjoy spicy food, but if you want it to be spicy-free use 1/2 to 1 small pepper. This is a great kid-friendly meal and they may even enjoy helping in the cooking process!

In a large wok or frying pan add to on medium heat:
2 cups of chopped matchstick carrots
2 inch piece of grated ginger (or 1 TB of dried powdered ginger)
1 small chopped Thai red pepper or cayenne pepper (add 2 or 3 for more spice)
2 cups of chopped napa cabbage
some sea salt to taste

In another pot, boil water:
Add 8-12 oz of medium width white rice noodles (Pad Thai style) to a pot of boiling water, let sit in the pot of water for not more than 6 minutes and turn off the heat. Let sit in the water until the noodles are chewy and then dump the water from the pot and then dump the drained noodles in with the rest of the stir-fry ingredients in the wok.

Add all the ingredients at the same time except the cabbage, and stir until the carrots are covered with the sauces. Cook for only a few minutes and make sure your noodles have been boiled by now, then add the noodles and the cabbage to the rest of the ingredients and stir until the dish is all warmed and mixed together. I like the carrots a bit crunchy, but if you wanted them to be more cooked, then cook for a few minutes longer before adding the noodles. The noodles are a bit fragile, so make sure to keep them a bit on the hard side when draining them from the boiling water so that they are not too cooked and gummy when you are cooking them with the rest of the stirfry. If you need a little more liquid in your sauce add a little more tamari or peanut oil to get some movement in the wok. Cook no more than 10 minutes and it is ready to eat.
Chop up some fresh cilantro and fresh cabbage for topping and flavor. Add some chopped peanuts to enjoy more flavor and crunch (optional). Serve and enjoy! This dish will serve up to 8 servings.

Saturday, June 20, 2009

Gluten-Free and Dairy-Free Crepes with Saucy Strawberry Syrup

It's Saturday morning. How about something special for the weekend breakfast... well, we have lots of local strawberries in the house, just begging to be eaten. They are so juicy and ripe it would be a crime to have them wait another day. 
So, how about a breakfast treat. I told you once before how Saturday morning's for me bring me back to being a kid and making a big special eggs and pancakes breakfast with the whole family, and how I really still wake up with that mentality....what special breakfast are we going to make this week? Well, how about some delicate crepes with a sweet and saucy dollop of strawberry syrup . Hm... so here we go, it's as easy as frying up some eggs.

The nice thing about crepes is that they are not too sweet. The sweetness doesn't come from the crepe, but from the yummy strawberry fruit sauce. So, people, like my husband, who don't really enjoy sweetness for breakfast, still enjoy this special breakfast. Crepes also have more protein per serving because so many eggs are used to make them, so if you eat two crepes and some strawberries... you will be satisfied for sure. 

Easy Crepe Ingredients:
1/2 cup of sorghum flour
1/4 cup of brown rice flour
1/4 cup of white rice flour
4 free-range local organic eggs
1/2 cup of almond milk
1/2 cup of water
1 ts. of vanilla
1 TB of local honey, or agave syrup
1/2 ts. of sea salt
2 ts. of melted ghee (clarified butter, lactose free)
Juice of one small lemon

Whip up all the ingredients together in a big mixing bowl. Heat up a skillet with a nice amount of olive oil or other frying oil. Make sure the whole skillet or large frying pan is covered in oil and equally heated before taking a 1/4 cup measuring cup and pouring the batter into the center of the pan.  Pour in the pan and then spread around to get the batter as thin as possible. Cook for about a minutes on each side, until the top starts to bubble, or the other side is browned. Keep on a large serving platter in the oven on low to stay warm.... this recipe will make about 12 small crepes, or about 8 large ones. 

Strawberry Sauce:
1 pint of local fresh, organic (if possible) strawberries
1/4 cup of agave syrup, or local honey works too
1/2 of lemon juice
1 TB of corn starch

Wash and dice the strawberries and put them in a little saucer pan. Put the rest of the other ingredients in the pan with the strawberries and turn up the heat... mix constantly in the pan until it starts to make a thickened syrup and let bubble and cook for about 5 minutes and then it is ready to serve a top your lovely crepes. 

Breakfast is ready!

It's another special Saturday morning breakfast in June, and I hope you enjoy the weekend with family and friends and remember to enjoy the simple joys like strawberries...farmer's markets.. and long walks (even in the rain). 

Much love to you today, enjoy!

Some Notes:

* If you can eat dairy and want to add some whip topping and sweetness, then go for it. Powdered sugar may be a good topping as well if you want to sweeten it up. The coconut whipping cream I made the other day would be a non-dairy alternative to regular whipped cream. Be creative.

* You could make this into a dessert and top or roll up the crepes with the strawberry sauce and some coconut ice cream, or the homemade coconut ice cream/whipped topping. This would be just as yummy as a strawberry shortcake dessert. 

Thursday, June 18, 2009

Gluten-Free Vegan Homemade Baked Beans

You know the song..."Beans, beans, their good for your heart.... the more you eat the more you...." Yes, you can fill in the blank. That is what baked beans are traditionally known for.... and I guess it can be true because if you don't soak and simmer your beans enough before eating they are a bit harder to digest. Although, beans can be the perfect addition of protein to a plant based diet and they give you more nutrients and the balance your body craves.

Some tricks to avoid flatulence and improve digestibility:

#1) Soak beans for several days, changing the water twice daily, until a small tail forms.

#2) Chew beans thoroughly and know that even the small amounts have a high nutritional and healing value.

#3) Season with unrefined sea salt, or tamari sauce near the end of cooking. If salt is adding at the beginning, the beans will not cook completely. Salt can be a digestive aid when used correctly.

#4) Adding fennel or cumin in the later stages of cooking also helps prevent gas.

#5) Add some kelp seaweed to the beans while cooking to improve flavor and digestion, it also adds minerals and nutrients, and even speeds up the cooking process.

#6) Pour a little apple cider vinegar, brown rice vinegar or white wine vinegar into the water at the last stages of cooking. This softens the beans and breaks down the protein chains and indigestible compounds.

#7) The hardest beans to digest are soybeans, and black soybeans. Some of the smaller beans are easier to digest, like azuki, lentils, mung beans and peas.

Beans are a great addition to the diet, if you don't have time to soak and cook your own beans...canned organic beans can be very easy and helpful as well. They are a wonderful way to add a high-quality, plant-based protein to your diet, but you need to make sure that you take the steps to make them easier to digest so that you truly enjoy them. They are high in iron, B vitamins and fiber. Be careful to not use "old" beans that have been in the pantry for years because they may be harder to digest. A good way to know this is that old beans will not soften after cooking, they stay hard and brittle. Now to an easy baked beans recipe...

2 cups of dry white northern beans

1 1/4 cup of organic ketchup ( Trader Joe's or Annie's are my favorite kinds)
1/3 cup of wheat-free tamari low-sodium sauce
1/4 cup of organic apple cider vinegar
1/4 cup of blackstrap molasses
1/3 cup of sucanat
1/8 cup of organic mustard, or 1Tb of ground mustard
1 ts. of cumin
3 diced cloves of garlic
1 medium onion
sea salt to taste
cracked pepper to taste

First off to start the process you will soak 2 cups of dry beans in a 1/2 gallon of water. Let set over night, and for the next day, change the water in the pot twice a day and do this until you start to see the beans sprout a bit. Then simmer in a large pot of water that covers the beans by a few inches, add a few garlic cloves, bay leaves or seaweed to help the digestiblity of the beans and simmer/cook for 5 hours. Follow some of the tips above with either adding in some apple cider vinegar to the later stages of cooking. Add more water/vinegar if you need it over the hours of cooking. You will know your beans are ready after you try then and they are soft and chewy. Remove the leaves and garlic and drains the cooked beans so they are ready for joining the other ingredients
Then...Saute the diced onion and garlic in a large pot and then add the cooked beans, and the rest of the ingredients. Let boil and then simmer up to an hour, or you can cook longer on a lower heat to keep warm until you serve. Cook at least an hour with all the other ingredients to help the flavors mix and cook, and then let cool.

The beans actually taste great as a leftover, so if you are going to make for a large group, make a head of time, let them cool to let the flavors meld together, and then warm up on the stove before you want to serve.

I love adding in a great nutrient filled side dish to most summer cook-out parties, and you will be so proud of yourself that you made them from scratch and they are gluten-free! Not all baked beans are gluten-free if the worcestershire sauce or soy sauce used has wheat in it, and many people like to make their beans with bacon fat, which would not make them vegan. These beans are void of gluten and animal protein, so you can enjoy if you follow a vegan, gluten-free diet.

Servings in this recipe range from 6-8 servings.
Enjoy and be nourished!

Saturday, June 13, 2009

Strawberry Shortcake with Coconut Whip Topping

Strawberries are the best part of summer. Well, ok, there are many wonderful parts to summer, but seriously, be honest, what is better than freshly picked, really ripe and juicy strawberries? They are dripping in their sweet and tangy red juice and that first bite will almost bring tears to your eyes. Yes, strawberries can really start to control your mind this time of year ( as you can see they have had their affect on me). You will start dreaming of what to do with your lovely strawberries, each one a gift in itself. Well, how about a good ol' fashioned strawberry shortcake recipe for the gluten-free and dairy-free friend.

Shortcake Ingredients:
1 heaping cup full of almond meal or almond flour (ground 1 cup almonds in coffee grinder)
1 1/2 cup of sweet sorghum flour
1 TB of baking powder
1/2 ts. of sea salt
4 TB of sucanat (dried sugar cane)
1/3 cup of Spectrum organic palm oil shortening
1/3 cup of coconut oil
3/4 cup of almond milk in separate bowl, add the juice of one lemon and let sit for a few minutes before adding to the dry ingredients

Mix together well and then add to a greased biscuit mold or 12 muffin cups in tins.

Put in a preheated 425 degree oven for 15 minutes. Pull from oven and check with a pic that there is no gooey middle. Let cool on the stove until ready to serve.

Now to the best part... the berries
In the meantime- you can rinse and dice up all your freshly picked strawberries. 1 quart of strawberries should be enough for this recipe to serve up to 12 people. Dice them so they are perfectly ready for topping the shortbread when finished. So need to douce in sugar either, if your strawberries are ripe and juicy, they will be sweet enough on their own.

Also, you can get started on the coconut whip...

Coconut Whip:
3-4 frozen medium bananas chopped into pieces before freezing
1 can of chilled coconut milk
2 TB of agave syrup, or maple syrup
2 ts. of vanilla extract

Blend all the ingredients in your food processor or blender.
Blend until whipped up (minute at the most) and then pour into a bowl and stick in the freezer until chilled enough (15-20 minutes) that you can spoon out a dollop of cream to put on top of the shortcake. Or you can place all the ingredients in an ice cream maker and follow the directions to make a quick 20 minute ice cream and when finished you can use as the topping. That is what I used, but both work fine. It is going to taste good either way, so be flexible with if you want it more runny or solid.

Put all the parts together and viola! you have a gluten-free, dairy-free, egg-free dessert that is not lacking in any decadent part of what a delicious desert should be. Hmmmm, beautifully delicious. Enjoy! This one is perfect for a hot summer day with friends.

Some notes:
*If you are just a fresh fruit and ice cream fan, then drop the shortbread and eat the fresh berries with the coconut whip (almost like ice cream). It is absolutely fabulous!

*You could use this coconut cream for many other desert toppings, or with other fresh fruit. I am sure you will not be disappointed.

Friday, June 12, 2009

Sweet Pea and Asparagus Quinoa Stir-fry

Today, I spent the morning walking to the farmer's market a mile or so from my house. It was a gorgeous summer day, big, fluffy white clouds in a bright sunny-blue sky. Absolutely a perfect day! So, I was hoping to get some fresh ingredients for lunch. I was surprised when I got there to see so much produce coming into season. It has been a cold spring/summer so far, so I was wondering if we are a few weeks behind on getting some more vegetables to show up at the stands. I really wanted to try something new today. To my surprise, I found sweet pea pods at almost every vendor. I have had some versions of pea pods before...but they usually turned out to be bitter or soggy. I decided that I was going to buy some fresh and see what I could do about making some lunch with them. I know many people like to eat them fresh, just snap at them and eat them up with some hummus. I tried a few that way, but I started thinking up a quick stir-fry instead.  So here we go...

Fresh Ingredients:
1/2 pound (1 1/2 cups or so) of freshly cut asparagus  
1/2 pound (1 1/2 cups or so) of freshly picked sweet pea pods

Cut the pods and stalks to bite-sized pieces and steam for about 10 minutes until a bright green color. Make sure to not over-steam because it will get soggy fast, so make to keep then a bit snappy.

Add to a wok or large frying pan:
2 TB. of extra virgin olive oil
1 small white onion diced
4 large garlic cloves diced

Saute for a few minutes on high until you get a translucent color in your onions.

3 cups cooked quinoa (cook 1 cup dry quinoa to 2 cups water for about 20-25 minutes...similar to how you would cook a cup of rice on the stove)
1 TB of balsamic vinegar
cracked pepper to taste

Add a few dashes of cardamon, turmeric, or ground mustard if you are looking for a little more flavor for this dish.

Saute all the ingredients together and viola you get a fresh snappy stir-fry that isn't too heavy for a summer lunch before or after a long walk.

Slice some raw almonds for topping, or add them into the saute for a few minutes to add some flavor.
 Hmmm, that was the perfect lunch for the perfect day. So, now I am about to do something about the freshly picked michigan strawberries I bought as well. Hmmm, seriously the best ever! Hopefully I will be able to make something with them besides eating them all...

Tuesday, June 9, 2009

Coconut Sunbutter Cookies

I have to admit... sometimes I just need a treat to get me through the week. There are a few easy recipes that I know to make some delicious cookies, and I try to keep those ingredients on hand most of the time for an "emergency treat" situation. Yes, it is an emergency when you have a craving for a sweet treat, but you know that your options are limited because of food allergies and because you are trying to not eat processed sugar. Well, it's not impossible to still have your health benefits and your cookies too. Coconut and sunflower butter to have a bit of oils and fat in them, but they are healthy, not processed oils. Sunflower seeds are high in omega-rich fatty acids and iron. Sunflower seed butter is also great for those who cannot eat peanut butter or other nut butters. Its tastes similar and is rich and creamy delicious! Coconut is a healthy fruit that is easy to digest and full of nutrients.

1 cup sunflower seed butter (sun butter)
1 cup sucanat (dehydrated sugar cane)
1 ts. baking powder
1/4 ts. sea salt
1/3 cup of coconut oil
2 cups of shredded coconut flakes
1 organic egg (or egg substitute for 1 egg)
1/2 cup of allergen-free dark chocolate chips for topping

Mix all the ingredients together, and scoop out spoonfuls on baking sheet. Bake for 15 minutes in a 35o degree preheated oven.

They are a bit soft when you pull them out of the oven, so let the cookies cool for at least 10-15 minutes so that they harden and are easier to grab and eat.

And most importantly, make sure you enjoy this treat and share with loved ones.

Generosity and stress-free treats are the sweetest kinds of treats. Not to mention that healing is a process and if you are feeling overwhelmed with food allergies or feeling out of balance.... then take a deep breath and make one of these cookies to enjoy. Healing can take time, and you sometimes will not see drastic results...but keep trying to find the ways that make you feel more connected to who you are. Don't be so hard on yourself, put your feet up and simply enjoy. You are an amazing person and you deserve the best kind of life. So, treat yourself and don't think anything of it. I hope the best for you on your healing journey. Much peace to you.

Thursday, June 4, 2009

Rhubarb Strawberry Bran Muffins

Rhubarb is only in the spring/summer season for a month in Michigan, so I have been buying it at the farmer's market to enjoy the season to the fullest. It isn't the best raw just because it is so stringy and tart, but when it is bake it turns into something sweet, tart...almost like a tart apple. Lately, I have been dreaming up a rhubarb muffin recipe to enjoy. I had some rice bran that I bought to try out and so I thought why not experiment with a bran muffin. When I think of bran muffins I think of rocky hard muffins with lots of fiber. Rice bran is similar to wheat bran in nutrients, but obviously gluten-free compared to wheat bran and it does taste different and a little more moist. And I know you're thinking...."I haven't had a bran muffin in a while, something like that would tear up my insides..." Well, maybe if you have a gluten/wheat allergy that would happen for sure, but rice bran is non-allergenic and gentler on the digestion.

Rice bran is a very nutrient dense food. It is very high in B-vitamins and antioxidants. Some reviews say that there are more than 100 antioxidants available. It is also quite amazing that it holds some essential fatty acid and amino acid content because of it being the central part of the protein in rice. Here is a constructive and informative link on rice bran. I enjoy trying new ways to get the most nutrients I can out of baking and cooking. This is a new ingredient that I have found to love in baking. So, why not add some bran to rhubarb.

1/2 cup of buckwheat flour
1/4 brown rice flour
1/2 sweet sorghum flour
1 cup of rice bran
1 ts. baking powder
1/2 ts. sea salt
1/2 ts. baking soda
1 cup sucanat
1 ts. of cinnamon
1/2 ts. of cloves

1 TB honey
1/3 cup coconut oil
2/3 cup of almond milk
1 med/large smashed ripe banana
2 eggs or egg-replacement
1/2 of fresh lemon juice
1 ts. of real vanilla
Add last:
2 cups of finely chopped rhubarb

Mix the dry and wet ingredients separately and then mix together. Make sure all the dry is fully mixed in and then add the 2 cups of chopped rhubarb. I thinly sliced my rhubarb to make the muffin a little more delicate and easier to bake, but it is your preference on cut. Mix all together and dish into 12 large muffin cups. Top with a sliced organic strawberry (sliver or half the strawberry). The strawberry just adds a little bit of sweetness and flavor. And it smells divine once it is baked. So... bake at a pre-heated 350 degree oven for 25-30 minutes. To make sure it is baked through stick a toothpick in the middle of the middle muffins on the tray to make sure nothing gooey comes up.
Let cool and eat warm out of the oven. These are so moist and delicious for bran muffins and you will really enjoy the texture as well. It doesn't seem like it could possibly be gluten-free and dairy-free, but it is! I am loving the flavor combo and I have to say that I start loving rhubarb more and more after muffins like these. You will start growing, picking, buying and searching for rhubarb to make these muffins again. They are delish, and so full of nutrients too. I hope you enjoy making, smelling and devouring these.
Hm.... this is my 2nd muffin that I couldn't stop picking at...hmmm good. Peace to you today.