Deconstructed Deep Dish Pizza Casserole (low carb, gluten free)

 

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Nothing brings out the absolute best in me like pizza. For the purposes of this post, “the absolute best” will be defined as “an uncontrollable, rabid animal who single-mindedly annihilates the largest amount of food in the shortest amount of time possible.”

Nothing else in the room exists until the pizza has been completely demolished. It borders on primal. Probably this goes back to when our Paleolithic ancestors roamed the earth, hunting day and night for the freshest wild mozzarella and pepperonis. It’s just evolution at work. It’s SCIENCE.

Dat melty, cheesy ooze. I need a moment. 

So while there’s an appropriate time and place for a quality (low carb or otherwise) pizza dough, my prehistoric tendencies demanded a more basic approach. Meat. Cheese. Toppings. More cheese. MORE MEAT. This would be pizza: DECONSTRUCTED.

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A lot of people seem to be under the impression that pizza could never be a low carb food. These people would be very wrong. What is pizza if not the sum of its toppings? I don’t need dough as a vehicle. I have my HANDS. And in the presence of others, begrudgingly, a fork.

That’s where this magnificent casserole comes into play. With a base of seasoned chicken sausage, LOADED with vegetables and crowned with beautifully bubbling and browned cheeses, you will be lacking for literally nothing when it comes to pizza night. Which you can now justify renaming “every night”.

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Deconstructed Deep Dish Pizza Casserole (low carb, gluten free)

Recipe adapted from Kalyn’s Kitchen

*I hate to leave our vegetarian or vegan friends out of the fun! If they’re part of your diet, feel free to substitute veggie versions of the protein or vegan cheese alternatives for this recipe! They’ll work just fine. 

Yields: Around 6 servings

Ingredients:
1 can (14.5 oz.) diced tomatoes (I used a ‘no salt added‘ variety)
5 links (19.5 oz.) uncooked chicken or turkey Italian sausage (I used Italian bulk chicken sausage)
1-2 tsp Italian herb seasoning (I used Penzeys – a mix of oregano, basil, marjoram, thyme and rosemary)
8-12 oz. fresh mushrooms, washed and cut into thick slices
1/4 cup green peppers
1/4 cup green onions/scallions
1 cup spinach
1 1/2 cups grated Mozzarella cheese (I used part-skim mozzarella)
1-2 tbsp grated parmesan
14 slices regular or turkey pepperoni, cut in half (I used this brand)
Fresh basil, for topping

Directions:

Preheat the oven to 400°. Spray an 8″ x 11″ casserole dish with non-stick spray or olive oil.

Pour the diced tomatoes into a colander placed in the sink. While tomatoes drain, spray olive oil/non-stick spray into a large frying pan, squeeze the sausage out of the casing, and brown over medium-high heat, breaking it apart as it cooks.

While sausage cooks, prepare other vegetables. Wash mushrooms, pat dry, and slice into thick slices. Dice green peppers and scallions.

When the sausage is done, make a layer of sausage in the bottom of the casserole dish and top with the drained tomatoes, spreading them out over the top of the sausage. Season with Italian herb spices.

Return to pan, and spray with olive oil or a non-stick spray. Add in green peppers and scallions and cook at medium high heat for around two minutes.

Add the mushrooms and cook until all the liquid is released and the mushrooms are starting to brown. Add spinach and cook until just wilted.

Layer the mushrooms, pepper, scallion, and spinach over the sausage-tomato mixture. Cut pepperoni in half. Sprinkle the shredded Mozzarella over the top of the casserole and lay the pepperoni pieces on top of the cheese, spacing them evenly so the whole top is covered with pepperoni. Sprinkle the grated parmesan on top.

pizza8Cheese for miles.

Bake about 20-25 minutes, or until the cheese is melted and starting to brown. If desired, run under the broiler in the last 2-4 minutes (keep an eye on it!) to brown the cheese. Top with fresh basil, and serve hot.

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Nutritional Info (As calculated with the above ingredients):

deconstructed pizza nutrition

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Super Easy Chicken Ramen; Or, What’s A Shirataki? (Low carb, gluten free, dairy free, vegan adaptable)

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I understand you may be confused by the images you are seeing right now because they do not appear to feature a dessert. Honestly, even I’m confused. That is not a picture of dessert. That is definitely soup. Right? That isn’t a dessert. 

Well, I hope you’re sitting down: all of this was…INTENTIONAL. Yes, not unlike my Buffalo Salmon and Avocado Salad, occasionally I will find myself eating something other than cake. AND HERE LIES THE PROOF.

Part of the inspiration here is how fuh-reezing it’s been lately. To be fair I have been known to define anything under 50° as ‘freezing’, but still. It’s been the perfect kind of crisp, chilly winter air I love to romanticize while actually barricading myself indoors and turning my heated blanket setting up to ‘electrocute’.

Oh, and but of course: making some simmering, savory soup. Yeeesssss.

You really can’t go wrong with ramen. Cheap, easy, and delicious. And here, as is always the promise: healthy, too! Loaded with veggies, protein, and aaall that good stuff.

To make this a low carb dish, I’ve opted to use shirataki noodles over a more traditional noodle. What on earth is shirataki, you say? Why, I’m glad you asked!

Shirataki noodles (or yamflour noodles, konjac noodles, konnyaku noodles, etc) are a thin, transparent Japanese noodle made from the gelatinous fiber of the konjac yam. As an ingredient, they’re very low in carbohydrates and calories, and have little flavor of their own. They’re available in a bunch of different shapes, too – fettucini, angel hair, elbow, etc.

You can usually find them in the refrigerated section next to the tofu – they come packaged in liquid that smells a bit fishy upon opening. A quick rinse and any kind of heating (par-boiling, stir-frying, dry-roasting etc) should clear that up. Other than that, they’re ready right out of the bag! Some kinds of shirataki are made with tofu as well, which adds a minimal amount of calories and carbs, but some people prefer the texture. If you’re watching your carbs, keep an eye out for brands that sneak in various starches and flours.

So they’re a bit of an acquired taste, for sure. But are they healthy? WHAT DO YOU TAKE ME FOR? I’ll let the clever minds behind the Keto Diet Blog summarize:

This study shows that the soluble fibre called glucomannan found in shirataki noodles may help you lose weight and improve health. Below are the main benefits of glucomannan:

  • Soluble fiber is very low in calories and lowers the energy-to-weight ratio of the food that is consumed.
  • It has shown to promote satiety via several mechanisms. Including shirataki noodles will keep you fuller for longer!
  • It slows down digestion which again induces satiety.
  • It inhibits carbohydrate absorption and improves glycemic parameters (lowering blood glucose levels and inhibiting insulin spikes).
  • It reduces fat and protein absorption (only beneficial for excessive calorie consumption).

Sounds good to me. But if shirataki is too far out for you, you’re not out of healthy options! Try the ever-popular zucchini noodles (aka zoodles), kelp noodles, spaghetti squash, cabbage, or just some plain old gluten-free noodles (keeping in mind the carb count would change).

While I used some of my personal favorite veggies for this recipe, feel free to substitute or add in your own favorites! For our vegetarian/vegan friends, try switching in some tofu, seitan, portobello etc. instead of chicken. The possibilities are endless!

So the sooner we get this started, the better – my heated blanket’s power cord isn’t long enough to reach the kitchen.

Super Easy Chicken Ramen (Low carb, gluten free, dairy free, vegan adaptable)

Yields: around 4 servings

Ingredients: 

2-3 packages of shirataki noodles/tofu shirataki (I used plain shirataki)
1-2 tbsp olive oil
2 cups sliced mushroom
2 cups baby bok choy, chopped (leaves separated from stalks)
1-2 tbsp minced garlic, or to taste
1 1/2 tsp powdered ginger
1/4 tsp black pepper
1/4 tsp salt or onion salt
1/4 tsp ancho chili powder
4 cups chicken stock (I used a lower sodium chicken bone broth)
1-2 cups water
4-5 tbsp gluten-free tamari or soy sauce (I used a low sodium tamari)
12 oz. chicken, cooked and cubed
1/4 cup shredded or coined carrots
1/4 cup green onion, diced

Optional, for topping:
Nori (seaweed)
Boiled egg
Sriracha

Directions:

If using shirataki noodles, empty bags into a colander and drain all the liquid. Rinse well under water.

Drain noodles and transfer to a hot pan without any oil, grease, or liquid. Heat on medium-high for 5-10 minutes, or until noodles release steam and shrink slightly (but not too much!). Set aside.

Place a large saucepan over medium heat and add the olive oil. Once the oil is hot, add minced garlic and heat until fragrant. Add mushrooms and bok choy stalks and sauté until they just begin to soften and release water. Add powdered ginger, black pepper, salt, and chili powder. Stir to combine.

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Add in chicken stock/bone broth, water, and tamari. Add in the rest of the bok choy leaves. Bring up to a boil and then reduce to a simmer.

Add in shirataki noodles and cooked chicken. Simmer for 1-2 minutes more – shirataki noodles are great at absorbing flavors!

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Remove from heat and pour into bowls. Top with diced green onion, carrots, and anything else you’d like! Devour, and then crawl back under your comforter.

 

Nutritional Info (calculated without optional toppings):

ramen nutrition info

Cinnamon Crunch Tea Cookies (Low carb, gluten free, sugar free, dairy free)

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With Valentine’s Day coming up, there’s nothing more touching than the moment your special someone turns to you and says those three little words: “Eat this cookie.”

Because anyone that really loved you would definitely want you to eat these. That’s how you know the love is real.

And that’s what so great about Valentine’s Day. It doesn’t matter who your special someone is – fancy paramours, family, friends, your reflection in the mirror – we’re all allowed to embrace the gigantic amount of chocolate on sale for no reason in the middle of February. Plus: excuses to incorporate pink into food! I for one am SOLD.

Cinnamon (not chocolate for once) felt right for Valentine’s Day. Actually, cinnamon feels right for most holidays. And days. And mostly I just like putting cinnamon in everything.

Also in unrelated news, I recently had a coupon for $2 off clotted cream. And get this – my fridge appeared to have an empty space just about clotted cream jar size!! Complete coincidence.

Cinnamon (of the popular ‘Cassia’ variety) actually has a fairly long history of health benefits, too! To name a few:

Add that to a festive soiree of low carb nut flour, healthy fats, free from gluten, dairy (well, minus the clotted cream) and OF COURSE no added sugar, and we’ve got ourselves a winner!

HENCE: cinnamon crunch tea cookies. Crunchy on the outside, all sweet ‘n’ spicy – but soft and light on the inside. It practically melts in your mouth.  They taste fabulous as is, but then I went and glazed ’em. Honestly, because I wanted – no, NEEDED – pink somewhere. Add a spot of tea, a dab of jam, and a dollop of clotted cream (please do this if dairy doesn’t kill you), and you just guaranteed those three little words will lead to something even better. You know what I mean. Actually eating these cookies.

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Cinnamon Crunch Tea Cookies (Low carb, gluten free, sugar free, dairy free)

Recipe adapted from Mom’s Own Words and recommended by my friend Lindsay, who is a genius and a true visionary.

Yields: around 12-18 cookies (depending on how small or large you make them)

Ingredients: 

Cookies:
4 large egg whites, beaten until just frothy
2 cups almond flour or any nut flour (I used Honeyville walnut flour)
2/3 cup granulated sweetener (I used Swerve)
2 tsp baking powder
2 tsp vanilla extract

Filling/Topping:
2 tbsp granulated sweetener
1 1/2 tsp cinnamon (more or less depending on how ~spicy~ you like it!)
1 1/2 tsp sugar free brown sugar substitute, optional (I used this)

Glaze:
1 tbsp hot water or milk of choice, more or less depending on the consistency you want
1/4 tsp vanilla, or other extracts
1 /2 cup powdered sweetener
1-1 1/2 tbsp softened cream cheese, optional (I used this dairy free spread just for kicks)
Red food coloring, optional (IS IT REALLY OPTIONAL??)

(NOT) optional, for topping:
Clotted cream
Reduced sugar/sugar free jam or jelly of choice

Directions:

Preheat the oven to 375°F and line a sheet pan with parchment paper.

In a large bowl, combine all of the ingredients, and mix well to create a batter.

In a small bowl, whisk together filling ingredients. Sprinkle just under half of filling into batter and mix in, but do not fully incorporate, so that it remains streaky.

Use a tablespoon to drop 12-18 evenly spaced cookies on the lined pan. Sprinkle with remaining topping.

Bake for about 12-15 minutes until cookies begin to lightly brown and slightly bounce back at the touch.

For the glaze, whisk cream cheese (if using) and milk or water together until smooth. Beat in powdered sweetener and vanilla extract until combined. Add one or two drops of red food coloring for perfect pinkery! Pipe or spread over cooled cookies. Delicious served warm or cooled!

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Nutritional Info (As 15 servings, calculated with almond flour and glaze, and without toppings):

tea cookie nutrition

14 Healthier Recipes For Your Super Bowl Sunday (Low carb, paleo, vegan, sugar free)

Super Bowl Collage

Being that I am a patriotic, warm-blooded American, it would only follow that of course I love football. I am saying this with a backdrop of the American flag billowing valiantly behind me. There is also a bald eagle.

There may be naysayers who doubt this claim, asking strange questions like “But what about the time you asked who was winning an hour and a half before the game even started?” Ha! Well – “Or what about when you asked how many quarters were in a game?” UHH I CAN EXPLAIN- “Or when you-“

ok FINE YOU CAUGHT ME AND MAYBE I KNOW NOTHING ABOUT FOOTBALL. But. I do love the Super Bowl. Wanna guess why? HINT: It starts with ‘f’ and ends with ‘ood’. GIVE UP YET?

Yes, and no one is surprised. The Super Bowl has given rise to some truly fantastic snackage over the years. And the excuse to make and inhale all of them in short order (like I even need an excuse).

It has come to my attention, however, that many are justifiably hesitant to participate in this nationalistic tradition of Super Bowl snacking, since most traditional Super Bowl fare is not exactly the epitome of healthy eating. And that just ain’t right. So here’s a little collection that covers some of our favorites: low carb, gluten free, paleo, vegan – NO ONE GETS LEFT BEHIND.

Recipe links below! And remember, with a few simple substitutions (vegan cheese products, switching out proteins, using alternative sweeteners) most of these recipes can easily be adapted to dairy free, vegan, or sugar free if not already!

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Buffalo Salmon Avocado Salad here at The M’Academia Nut

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Football Deviled Eggs at Full-Thyme Student

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Mini Bun-less Cheeseburger Bites with Thousand Island Dip from Sugar-Free Mom

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Buffalo Spiced Cocktail Nuts at All Day I Dream About Food

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Zucchini Nacho Chips from Keto Adapted

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Crunchy Cucumber Rolls with Herb Cheeze from Nutrition Stripped 

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Quick and Easy Guacamole from KetoDiet

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Loaded Mexican Nachos – Paleo Style from Primally Inspired 

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Kickin’ Chili from Peace, Love and Low Carb

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Jalapeño Popper Dip from Simply Gourmet (TIP: leave out the cracker crumbs for a lower carb topping!)

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Vanilla Cinnamon Chia Seed Pudding at The M’Academia Nut

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Peanut Butter & Chocolate Truffles from I Breathe I’m Hungry

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Avocado Chocolate Mousse – Two Ways! from Chocolate-Covered Katie

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Cosmopolitan Jello Shots from All Day I Dream About Food 

Buffalo Salmon and Avocado Salad (Low carb, sugar free, gluten free, dairy free)

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At this point in time we are going to aggressively ignore my shameful update schedule and instead focus our energy on other shameful concerns. For example: how did it take me this long to discover buffalo sauce?

I have no idea where this came from, but it’s like I got hit with a truck. Just outta nowhere. It’s been rough, guys. I can recognize a buffalo recipe on Pinterest from across the room. I’m obsessed with buffalo covered everything and no one even cares since they’ve already been enjoying their chicken dips and wings since the dawn of time.

While feverishly trying to incorporate hot sauce into everything I eat, I came across this Salmon & Avocado Salad recipe at The Healthy Foodie . With a few tweaks (aka ADDING MORE HOT SAUCE), I knew it would be an excellent vehicle to help me shovel more buffalo-type stuff in my face. And finally, a savory recipe to share! I eat that stuff, too! Not just cake! Honest!

Adding celery was key for me – I think celery legally has to be included with all buffalo dishes? Look, I don’t make the rules. But at least this time we can subtly dice it up and use it to add a little texture and crunch. Cilantro provides an excellent zip and balance for all that creamy avocado, too. This has become a staple in my fridge – I always try and have a batch available. It keeps really well!

Avocado: a little TOO photogenic.

Avocado: a little TOO photogenic.

So what makes this recipe in particular so fantastic? It’s cheap, quick, and easy for starters. (Canned or pouched salmon is almost always wild-caught!) Frankly, those three factors pretty much seal the deal for me, but it’s also – surprise!! – really GOOD FOR YOU. It’s low in carbs, high in fiber, and provides enough healthy, anti-inflammatory fats (don’t fear the fats!) to keep you satiated until the next time you’re trying to figure out how to inhale more buffalo sauce.

Buffalo Salmon & Avocado Salad

Recipe adapted from The Healthy Foodie

Yields: four servings (I have been known to eat it in less)

Ingredients: 

2 (5 oz.) pouches wild-caught salmon
1 ripe avocado
1 stalk celery, diced
2-4 tbsp chopped cilantro, or to taste
2 tbsp hot sauce (I use Frank’s Original)
Salt & pepper, to taste

Directions:

Only FOUR ingredients, y'all!!!

I forgot the celery PLEASE FORGIVE ME.

Add the salmon into a bowl, and use a fork to separate it a bit. Then, add your avocado and smoosh it all right in there.

Then add all remaining ingredients and mix until well combined. Feel free to add whatever other mix-ins or spices tickle your fancy! I like letting it sit in the refrigerator for a bit, so all the flavors can ~*~blend~*~, but you could also just go to town on it. Roll it in nori, put it in a lettuce cup, wrap it, press it into a 1950s jello mold (don’t do that) – whatever you like!

Adding the hot sauce does not add to the visual appeal, unfortunately. This would explain the distinct lack of pictures accompanying this recipe. :| My recommendation is to visit the original recipe on The Healthy Foodie and pretend her gorgeous photos are my gorgeous photos.

Nutritional Info:

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Vanilla Cinnamon Chia Seed Pudding (Low carb, sugar free, gluten free, paleo, vegan)

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Do you see what has been artfully spread on a charming tablecloth in the picture above. 

THAT’S RIGHT.

CHIA SEEDS.

Sara always keeps her promises. (note: Sara is me.)

(addendum to note: this is still not actually the chia seed recipe my sister requested I’M SORRY I’M GONNA GET IT RIGHT EVENTUALLY)

Let me teach you the way of the chia seed. 

These are indeed the very same chia of the ch-ch-ch-chia pet fame. And they’re just fantastic. They’re these tiny little powerhouses of nutrition and versatility, and I haven’t even come close to unlocking their full potential yet as an ingredient. In fact: preliminary research hasn’t not shown that eating chia seeds on a regular basis makes you better than everyone else.* 

On their own, chia seeds taste pretty neutral, so they can work in both savory and sweet applications. Throw ’em on a salad, in a smoothie, your cereal, yogurt, even as an egg substitute for vegan-types!

Or you could make pudding with them.

It's a TABLEAU.

It’s a TABLEAU.

Among many other delightful qualities, chia seeds are loaded with fiber. And it’s thanks to this fiber that helps chia seeds absorb any liquid you mix it with and form a pudding-like gel. I learned this from the google and also real-life application, so I’m qualified to speak on this.

This pudding is yet another incredibly low maintenance recipe for all of those out there like myself who enjoy throwing things into a bowl and then walking away. This also isn’t overwhelmingly sweet, so that can also be adjusted according to preference. PLUS the options for different flavor combinations is endless! Throw in some chocolate, nut butters, pumpkin, coconut, whatever. Go wild. I won’t hold you back.

Because I am apparently only capable of making recipes containing cinnamon, vanilla, and almond in some capacity, I went ahead and made some vanilla cinnamon chia seed pudding with almond milk.

Vanilla Cinnamon Chia Seed Pudding

Original recipe from an edible mosaic

Yields: four 1/2 cup servings

Ingredients: 

2 cups unsweetened almond milk (I used unsweetened vanilla)
6 tbsp chia seeds
1-2 packets stevia/choice of sweetener to taste (I use SweetLeaf Stevia)
4-8 drops liquid vanilla stevia, or to taste (…also SweetLeaf no they aren’t paying me BUT THEY SHOULD)
2 tsp cinnamon
1 tsp vanilla extract
teeny pinch of salt

Directions:

The lineup.

The lineup.

Add all ingredients into a bowl, and stir to combine.

Action shot!!!!!

Action shot!!!!!

I know. It’s going to seem like the cinnamon will never want to mix in. But you just have to believe. 

~*~BELIEVE~*~

~*~JUST BELIEVE IN YOURSELF~*~

Good enough. Then, let the chia seeds work their mysterious and exotic magic and refrigerate until pudding thickens, at least 2 hours or overnight. Feel free to pop in and stir occasionally.

Then, place into fancy dishes (not optional) and be sure to sprinkle various ingredients all over your table so everyone knows that you are better than them for eating chia seeds.*

"I ate this, and I'm better than you" -you

“Statistics don’t not show that I am better than you for eating this ” -you

And enjoy!
*Source: Authority for the Creation of Deceptively Phrased Facts About Chia Seeds

Nutritional Info:

Calculated with stevia. Dat FIBER.
ChiaSeedPudding NutritionLabel

Take 1: Flourless Cinnamon Almond Butter Cookies

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I had one job. And that was to post a recipe containing chia seeds.

This recipe does not contain any chia seeds at all. And for that I would like to apologize to my sister, whose sole request was that I post a recipe with chia seeds in it. ONE JOB.

So THIS (the sentence you are reading RIGHT NOW) is my promise to post many chia seeded delights in the future. You heard it here first!!

At least I can say that this recipe was truly inspired. Inspired by me finding myself with three jars of almond butter. Two of them are Costco sized. Yes. You get it.

So what we got here is a crispy-soft, almond buttery, cinnamon-laced tea cookie with hints of vanilla. And in case that sounded too enticing, they are also very ugly. Just, kinda…homely lookin’ for a cookie. :| But let’s not focus on what they aren’t. These cookies are:

  • grain-free/flourless
  • gluten-free
  • low sugar/carb
  • full of fiber and healthy fats (do I sound like Women’s Health right now???)
  • very super easy and quick to make

So let’s go places:

Flourless Cinnamon Almond Butter Cookies

Recipe adapted from Pies and Plots
Yields: ~14 cookies

Ingredients: 

1 cup/8 oz. jar almond butter (I actually used slightly less since I had already eaten some uhhh)
2/3 cup sweetener  (I used ZSweet)
1 packet stevia (optional)
1 egg white
1 tsp baking soda
1 tsp pure vanilla extract
1 tsp cinnamon
Walden Farms chocolate dip for topping (very optional. and don’t try and be clever and stir some into the batter like I did IT DOESN’T BAKE WELL)

Directions:

Our cast of characters.

Our cast of characters.

Preheat oven to 350 degrees F. Line a baking sheet with parchment or nonstick spray.

Stir together all ingredients until fully combined.

Using a tablespoon, scoop batter onto prepared baking sheet. These are pretty soft due to the almond butter, so they begin to spread right away. The sooner into the oven the better!

Please note: these are not hamburger sliders they are a dessert and I'm sorry.

Please note: these are not hamburger sliders they are cookies and I’m sorry.

Bake for about 15-18 minutes until cookies have spread and set on the tops. Cookies will still be very soft and molten in the centers, but they harden  as they cool, so do not overbake. Like I did.

These cookies: apparently fresh off the grill.

These cookies: apparently fresh off the grill.

Hilarious. Also make sure you use a big enough cookie sheet. LEARN FROM MEEEEEE

I kept these in an airtight container at room temperature for about a week, and they stayed fancy fresh. I don’t see why you couldn’t freeze them as well.

Nutritional Info:

Calculated with ZSweet and stevia. Also reflects slightly less than 1 cup almond butter.
Almond Cookie NutritionLabel

I'm sorry these are not charmingly wrapped up in twine and brown paper with sprigs of pine nearby.

I’m sorry these are not charmingly wrapped up in twine and brown paper with sprigs of pine nearby.

Aeriel shot!!!Aerial shot!!!

P1000740 P1000745 Enjoy!