Saturday, December 18, 2010

Dairy Free Sour Cream Recipe, Yam & Black Bean Burritos, Gluten free tortilla recipe

Dairy free Sour Cream Recipe

This dairy free sour cream recipe can also easily be made soy free by using cashews instead of silken tofu.  This is a very versatile dairy free sour cream and can be used in any recipe calling for sour cream.  If you use the recipe in a sweet recipe for breads or other dessert recipes leave out the garlic powder.

Gluten Free Eggplant or Sunburger Parmesan

This was a delicious recipe!!
I cooked it in a little coconut oil to form a crust and then baked with marinara sauce and my signature white bean mozzarella cheese.  Delicious!!! 
I highly recommend using the sunburger for this one, the eggplant needs to be marinated before use.

Gluten Free Tortilla Recipe

This is an absolute MUST TRY recipe for those on a gluten free diet!!!  They do not crumble, the dough is very easy to work with and I flipped them with my hand, so easy and delicious!

Gluten Free Tortilla Recipe

Yam and Black Bean Burritos

This delicious recipe features the gluten free tortillas with an amazingly delicious black bean and yam filling!!  Absolutely delicious!

Yam and Black Bean Burrito Recipe

Wednesday, December 8, 2010

Vegan Carrot Cake recipe, Gluten Free Vegan Pepperoni Recipe and Soy Free Mozzarella cheese recipe...

Decadent Vegan Carrot Cake Recipe

I have been testing various carrot cake recipes, this vegan carrot cake recipe is light, decadent and very moist.  It is a delicious carrot cake recipe I know you will LOVE!  I generally create lower sugar, oil free recipes for my immediate family and I believe that is the optimal way to eat, however, I realize that most people do not eat this way and so I wanted to create a delicious vegan carrot cake recipe that would appeal to the most discerning dessert lover. 

Combining soymilk and vinegar creates a thick, buttermilk like product that makes egg free recipes decadent, light and fluffy.  This vegan carrot cake recipe utlizes the action of soymilk and vinegar buttermilk to create this luscious dessert.

Soy Free Vegan Mozzarella Cheese Recipe
I have also been testing vegan mozzarella cheese recipes, this cheese was high in nutrient density and is appropriate for those with more refined healthy tastes.  I will make the healthy vegan mozzarrella cheese recipe available to those who request it but I am not going to post this mozzarrella cheese recipe here because it is a very soft cheese that does not grate well, the flavor is delicious but I need to make a few tweaks before posting the recipe.  I just wanted to show you a photo of the finished product....YUM!
Gluten Free Vegan Pepperoni Recipe
This is a photo of the mozzarella cheese recipe and vegan pepperoni recipe on top of a delicious pizza, with a gluten free crust.   The gluten free vegan pepperoni recipe was a hit with my kids, they LOVED it.  I usually don't make meat substitutes because honestly, I hate the taste and texture of it and have no desire to replicate it, however, this does not have the texture of meat, but it does have a wonderful flavor.  It is also low in fat and high in nutrients!  Enjoy!

Pizza toppings:

white button mushrooms
green bell pepper

Gluten Free Veggie Pepperoni

My Kids LOVED this!

**Important note on the gluten free veggie pepperoni recipe:  If you prefer a rich pepperoni like traditional pepperoni you will need to sautee the slices in oil before using.  You can also deep fry the actual gluten free pepperoni log before slicing and that will also give you a more authentic pepperoni texture and taste as well.  I prefer to bake mine, but if you do only bake it, the pepperoni will be dry and not as oily as traditional pepperoni so be aware of this when making this gluten free veggie pepperoni

Monday, November 29, 2010

Gluten free recipes, no tuna casserole recipe, healthy rice crispy treats and more...

Delicious Gluten Free Recipes

I have created some AMAZING recipes this past week, you will not want to miss these.
My kids have always wanted me to make rice crispy treats for them and it has taken me a long time to come up with a healthy recipe that I approved of....Drum roll please......

If you would like the recipes below please visit:
Recipes and menu plans will be available there soon.....

Healthy Brown Rice Crispy Treats

These treats are LOADED with healthy nutrients for children!!  They are simple to make and the kids will devour them quickly I'm sure, best of all....They are gluten free rice crispy treats!  My kids have had a few rice crispy treats in their lifetime and they do like them.  Fortunately for mom's this rice crispy treat recipe won't send your kids into a sugar energy buzz.

One serving of this recipe contains 55% daily value of Omega 3's!!

Gluten Free No Tuna Casserole

This delicious casserole recipe is dairy free, meat free and gluten free!  My kids really enjoyed this delicious casserole, and it contains hidden veggies for those kids who are picky eaters, this is a fabulous way to get in some healthy veggies!

Sweddish Lentil Balls

These were AMAZING!!!  The sauce was creamy and decadent and the lentil balls turned out to be delicious!  This is an excellent Sweddish meatball recipe, without the meat of course.  I used to enjoy my mothers sweddish meatball recipe when I was a child, this sweddish meatball recipe is better, cruelty free and delicious!

Gluten Free Broccoli Cheese Croissant Recipe
My husband said this was one of his favorite recipes, the crust is flaky, buttery and delicious.  This can be made into individual croissants or as pictured.  This broccoli cheese croissant recipe is gluten free and dairy free as well.  It does contain sunburgers which is another one of my signature recipes, they are delicious!


The trick to making amazing pastry crusts is macadamia nuts!  They add a high quality, whole foods fat to the recipe that gives it a flaky, buttery consistency and flavor without all the saturated fat, cholesterol, hormones, IGF-1 and cruelty of butter made from cows milk.    This makes a delicious, gluten free pastry crust that everyone will enjoy!
I hope you truly enjoy these recipes!

Thursday, November 11, 2010

Pumpkin Brownie Bars, Black Bean Taco soup......

The Latest Fall Creations

Pumpkin Brownie Bars

Black Bean Taco Soup

Pumpkin Brownie Bars

These were delicious bars, it is a brownie bottom with a pumpkin pie topping sprinkled with chocolate chips!  Decadent and delicious!!    I have unfortunately misplaced the recipe for these bars so as soon as I find it I will post it but I wanted you to be able to see the latest creations.

Black Bean Taco Soup

An amazing, delicious soup!!!  My family LOVED this soup it is full of nutrients and amazingly delicious. Serve over baked tortilla chips.


Upcoming Recipes:

Famous tofu lettuce wraps
gluten free sugar cookies
Thanksgiving menu

Friday, October 15, 2010

Gluten free bread recipe, Vegan Macaroni and Cheese, Vegan Grilled Cheese Sandwich, Kids recipes

Kids Recipe Creations

Kenzi's Gluten Free Nana Cookies

These cookies can be eaten as a snack everyday because they have NO sugars of any kind!!  They are not very sweet but the kids love them as a snack!
Kenzi created this based on a recipe that she had learned.


Cam's Famous Veggie Soup

Unfortunately I could not get a photo of this recipe because my camera ran out of batteries, but it is a delicious soup that my son made up all by himself!!


Delicious Gluten Free Bread Recipe

If you have been searching for a delicious gluten free bread that is NOT crumbly at all, here it is!!!!
**The secret, grinding gluten free oats into flour!
Gluten free oat flour will make your bread amazing!!

***Important Note:  This bread dough is STICKY, it is NOT like wheat bread!  When you make it please be aware of this.


Gluten Free, Dairy Free Macaroni and Cheese
This was gone in 5 minutes flat!!!  The kids were begging for more!  It is delicious!
Make it healthier by adding some broccoli and other veggies.

Vegan Chicken Marsala

This recipe is a work in progress, it was very delicious but needs a little tweaking before I release it but I wanted to give you a sneak preview.  So YUMMY!!!
Vegan Grilled Cheese
I used the cheese from the macaroni and cheese recipe last night to make the kids grilled cheese sandwiches for lunch.  They LOVED them!  This is a great way to get veggies into picky kids!!  Enjoy!


Dairy Free Strawberry Shake

Oooooooo, Amazing!!!  My husband RAVED about this for an hour!  It is so delicious and much healthier than fast food shakes. 
I used my vanilla ice cream recipe, you can find that on my blog a few posts back I put it in a blender and added:
1 c. frozen strawberries
2 tsp. vanilla
silk almond milk as it blended until it was thick and creamy!

Monday, October 4, 2010

Apple Spice cookies, Dairy Free Ice Cream and Pizookies!

Apple Spice Cookie 'Pizookie' Recipe

Looking for the recipes
Integrative Healing Clinic
I finally got the Apple Spice Cookie, Cider Ice Cream and Cider Caramel Sauce picture and recipe up on the blog.  I apologize for the delay in getting this on the blog, but it is SO worth  the wait!  This is the most AMAZING fall dessert!  My chocolate loving husband actually raved over this and usually it isn't dessert without chocolate for him.  I really hope you enjoy this special recipe.

What is a Pizookie?  A pizookie is a mix of a pizza and a cookie.  We make very large cookies as a 'pizza crust' then you top it with ice cream and caramel, hot fudge or in this case, cider caramel.  It is like a brownie sundae but with a big cookie. 


Cider Ice Cream
Chocolate Chip Pizookie

Here is another version of the pizookie, the Chocolate Chip cookie, vanilla ice cream and hot fudge pizookie.  I put a lot of ice cream on this one, I did not make the big round cookies for this so the cookie is a lot smaller than usual but still just as delicious!

Gluten Free Crepe Recipe


I hope you are enjoying the recipes.  The cider ice cream and apple spice cookies are one of my best recipes and I am sharing it with you hoping that you will enjoy it and please let me know if you do try it, I love to hear feedback on my recipes.

The next 5 days are going to be cleansing days for me, I will be eating very simply as I have had a lot of desserts the past couple of weeks.  I will detail some of what I am eating to give you an idea of simple, healthy, cleansing meals if you ever decide your body needs a rest from heavy foods.

Enjoy the apple spice cookies and cider ice cream!

Friday, September 24, 2010

Gluten Free Apple Spice Muffin Recipe

Gluten Free Apple Spice Muffin Recipe
Want the recipe....
Integrative Healing Clinic

It has been a long time since I have attempted gluten free baking.  The recipe was created for my daughter on her birthday, she requested muffins and I created this delectable muffin recipe.  I let my husband taste them and he liked them, then I told him they were gluten free and he was shocked!  He generally hates anything gluten free and has impeccable taste for food so that was a high compliment.  I hope you enjoy these muffins as much as we did.

****Very Important:  If you attempt these muffins DO NOT buy buckwheat flour at ANY store!!!  They will not turn out.   Buckwheat flour in stores is ground from buckwheat with the hull left on and it gives a horrible chalky flavor to baked goods and is too heavy and produces terrible results in baking.

YOU MUST grind your own from buckwheat groats, the groats should be brown not black!!!

Wednesday, September 22, 2010

Menu ideas, healthy recipes and birthday cake

Roasted Potatoes, Cream of Tomato Soup and Birthday Recipes.....

I am changing my focus a bit because many of the menus feature very similar recipes and leftovers so I don't want to bog down readers with redundant photos and recipes so I am going to feature the new recipes and menu ideas.  I have improvised a lot and created my own recipes along the way but overall it has been an excellent experience, it is nice for a change to have everything planned out for me.

Looking for the recipes.....

Integrative Healing Clinic
Roasted Potatoes and Green Beans

  I needed to use the fresh potatoes and green beans from my garden and so I created a very simple roasted potato recipe.  These potatoes turned out delicious!  Excellent for a simple, healthy meal.

Roasted Rosemary Potatoes Recipe
Serves 4

Homemade Cream of Tomato Soup

I have so many fresh tomatoes from my garden that I had to find a way to use them.  This soup is delicious and can be served in so many different ways.  It is an excellent soup to make after harvesting fresh fall tomatoes from the garden.   I cannot guarantee the same delicious  flavor with store bought tomatoes.

Sauteed Tempeh and Buckwheat 
Salad in Asian Peanut Dressing

You can see the beautiful, rich buckwheat noodles in this recipe.  This was a hit with my family, it is simple to prepare and is delicious!

Healthy Birthday Cake Recipe

Birthdays are one of the few times during the year that I let the kids have their favorite foods, however I do create their favorites as healthy as I can while maintaining the integrity of taste.  This is a beautiful oreo cookie cake that my daughter requested as her birthday cake.  Delicious!

Healthy Chocolate Cake Recipe:

Chocolate Mint and Chocolate
Peanut butter cup Cookies

There is a cookie shop that my husband likes to buy cookies, that is his worst weakness, sugar.  I wanted to make a healthier version of these cookies because my daughter loves them and requested them for her birthday.  I have a recipe for chocolate peanut butter cups and mints or you can purchase dairy free peanut butter cups online. 
These cookies are EXTREMELY rich but they are SOOOO Delicious!  In fact, my husband likes mine better than the non-vegan origianls, YAY!!

Saturday, September 18, 2010

Challenge Continues......
21 Days of Menu's Recipes and Delicious Healthy Food!!

Looking for the Recipes...
Integrative Healing Clinic

Day 8


Cinnamon Raisin Oatmeal

This is a simple, hearty breakfast!  Oatmeal is a staple for me in the winter when it is 12 degrees outside and I just can't handle an icy cold green smoothie in the morning anymore.



Missing Egg Sandwich
This was so simple!!!  I actually put mine in green leaf lettuce:

Quick, easy, simple and delicious lunch meal.  This can even be made in advance and taken to work because it will not go bad or cause food poisoning because there are NO eggs and there is no dairy!!!

Sautee in pan until ingredients are warmed and well mixed.  Serve warm on whole grain bread or in green leaf lettuce or steamed collard leaves.


BBQ Portobellos was on the kickstart menu but I didn't have portobellos, so I improvised.
BBQ Sloppy Joes

BBQ sauce:

This BBQ sauce can be put over lentils, black beans, brown rice processed in a food processor to make sloppy joes, it can be put over tofu and marinated, it can be put over tempeh or even crumbled tempeh.  The possibilities are endless.  Enjoy!!!

Day 9


Cereal and soymilk

I do not eat cereal so I always make a delicious bowl of whatever fruit I have on hand with some buckwheat and oats.  You can create your own fruit bowl.


Kickstart menu is Dining Out Salad Bar.  Since I was at home I created an amazing recipe!!
Tempeh Salad in Spicy Peanut Dressing

This is amazing!!!



Unfortunately we were out shopping for my sisters Wedding on Thursday so we just grabbed a quick dinner and I did not make dinner tonight.

Day 10


Oatmeal with Mango and cinnamon


The menu lists a veggie burger but I was at my mom's house making food for the buffet at my sisters wedding and my mom REALLY wanted a tofu egg salad sandwich so we had them again.

Tofu egg salad sandwich


Cheesy Broccoli Potato Soup   

I had to create this recipe on the spot for about 12 people who were working hard on wedding preparations.  It turned out amazing!!!

**Because I was at my moms I wasn't able to get a photo, enjoy the recipe.

Day 11

No recipes for today.  
It was my sisters wedding and we were gone from morning until late!!

Day 12

Breakfast:  Mango Delight Smoothie


Baked Yam and Salad


Party at my sister in Laws house so we had:
Sunburgers and Baked Fries

Monday, September 13, 2010

New Breakfast, Lunch and Dinner menus and recipes

Continuing with the Daily PCRM 21 Day Kickstart Menu and Recipes

Looking for the Recipes...
Integrative Healing Clinic

The recipes so far have been really good, I've made a few adjustments to the recipes to give them a little more depth of flavor or to simplify them.  It's nice to have a pre-planned menu so you don't have to think about what to make everyday.

Day 4


Cereal with soy or almond milk

I just had my usual sliced banana, apple, peach with 1 Tb. buckwheat and 1-2 Tb. oats

Lunch :
Cup of soup with whole grain bread

I did not have a prepackaged soup like Amy's or Dr. McDougalls soups so I had to improvise on this one.  I had last nights curry soup with added steamed broccoli and cabbage.  It might not look pretty but it was really good and very filling.

I just used last nights curry soup and added steamed broccoli and cabbage in the soup for lunch today.  It was actually very good.  


Do It Yourself Mexican

I set about making a fun mexican dish tonight.  I created really good Lentil tacos....YUM!

  These were delicious and so simple to make!!  

Lentil Taco Recipe

Tofu Sour Cream Recipe

Day 5


Fruit Smoothie:  I have made smoothies for breakfast for years so this was an easy one for me.  This is a simple smoothie and if you don't have the Vega, it's no big deal, I like it sometimes in my smoothies.

Blueberry Green Smoothie



Southern Beans and Greens

I had leftover taco filling from last night, so instead of making more beans and greens I improvised:

 I put the lentil taco filling on top of a yummy salad and created a simple mexican lime dressing to put on top.  YUMMY!   The dressing was:  water, apple cider vinegar, 1 Tb. cashews, zucchini peeled, lime juice, dates, chili powder

I did not write down the mexican dressing recipe, it was something I just threw together to top my salad.


Mexican Dining Out

 Tips for dining out Mexican Style:

  • Bajios- salad with beans, rice, lettuce, salsa, pico de gallo, mango, or veggie burrito no cheese
  • Cafe Rio- Same as Bajios
  • Most Mexican Restaurants have Been burritos, hold the cheese and sour cream, top them with salsa and guacamole
  • TGI Friday's- I have eaten the fajitas, I told them no meat, hold the cheese or sour cream.  They are actually very good but pretty oily.
  • You can always get beans, rice, salsa, guacamole, and most restaurants can help you customize an excellent meal easily.

Day 6


Blueberry Buckwheat Pancakes

 Oooooooo, these are AMAZING!!! I tweaked the recipe because I didn't have buckwheat flour and in fact I would not use buckwheat flour. They leave the hull on and it makes the flour horribly bitter.  These are completely gluten free, dairy free, egg free and delicious!

Gluten Free Blueberry Buckwheat Pancake Recipe



Bean Dip and baked tortilla chips

I opted for a nice salad topped with garbanzo beans.  This was simple and easy.  I didn't take a photo as it was just your typical salad, green leaf lettuce, cucumber, tomato, broccoli, cauliflower with a tahini dressing.


We took the kids out to see Toy Story 3 and so on our way to the movie we stopped by Quizno's.  Here is an excellent example of how you CAN eat fast food and still maintain a somewhat healthy diet.  It's all about your dedication to eating healthy, it isn't hard at all.  I can find food just about anywhere.  

At Quizno's I always order a small Veggie with NO dressing. The dressing they use is EXTREMELY oily and makes the sandwich nearly 1/2 my daily calorie intake!!!

Without the oily dressing it brings down the calorie content considerably.  Quizno's and Subway are great, fast food chains where you can get a decent lunch or dinner on the go.

Day 7


Breakfast Rice Pudding

I made this for the whole family on Sunday morning.  Everyone wanted something different in their brown rice for breakfast so I took a few photos of each option.

Apple Cinnamon Brown Rice Breakfast

I had the apple cinnamon brown rice breakfast, it is sooo good and very filling.
Peach Banana Rice Breakfast

My husband requested peaches in his, as he really enjoys peaches and almond milk as a dessert.  He commented that this was a really good breakfast.

Banana Rice Breakfast

My daughter LOVES brown rice, bananas and almond milk.  I made this one for her and she really enjoyed it.


Spinach Salad with Orange Dressing

I planned to make this and then my husband said he wanted to leave to go up in the mountains and have a picnic.  So I ended up sauteeing lentils and kale for lunch.  I also had a slice of ezekiel bread with a little peanut butter.


Pasta and Marinara Sauce

We have mashed potatoes and homemade gravy every Sunday and my family was begging me to make it we skipped the Pasta and Marinara.

Country Gravy Recipe


I hope you have been enjoying the menus, comments and the recipes.  I think I will continue to post on a regular basis menus and recipes so that you will be able to have a constant flow of new ideas.

Please Comment Below and let me know what you think and what you would like to see in upcoming posts.

  • More recipes
  • Do you have a favorite recipe you want me to convert to a healthier version
  • Weight loss ideas
What questions or suggestions do you have.


Wednesday, September 8, 2010

PCRM 21 day Kickstart Journal, recipes and weight loss menu plan.....

PCRM 21 Day Kickstart Journal

I decided to participate in the PCRM kickstart and keep a photo journal of my experience on the blog.  I have an interesting habit of taking basic recipes and creating with them to make something fabulous!  I will be documenting what I eat every day along with pictures, recipes and my thoughts about the food and my overall experience.

I will be experimenting with the recipes and I will post my versions of each recipe so you can try them out.  I think this will be an excellent opportunity for those who are looking to lose a few pounds to have a healthy weight loss menu plan with recipes that they can easily follow.

Day 1 

I am very excited to get started on the kickstart, the menus look excellent!

Apple Cinnamon Oatmeal Recipe

This is a delicious, simple breakfast recipe!  This was very filling and I loved the flavor.  This is an excellent weight loss breakfast.


Roasted Red Bell Pepper Soup Recipe
Okay, this was AMAZING!!!  I did tweak the recipe quite a bit from the original but WOW, this is amazing!!  Excellent, low calorie, high nutrient lunch.  If you are looking to lose weight this is an excellent option, it is filling and yet low in calories.


Roasted Red Bell Pepper and Carrot soup Recipe

****My variations:
If you want to make a dinner meal out of this you can easily add black beans, corn, brown rice etc... to make it a heartier soup.  Add these ingredients after blending.  ENJOY!

I did not make the Couscous confetti salad, I didn't have time to do it and I can't eat that much anyway so I just ate the soup.


Hoppin John Salad

The original recipe calls for brown rice, but I was in a hurry and I have fresh potatoes from my garden so I used potatoes instead.  This has a very mild flavor but we really enjoyed it.  This does not taste oily and fattening like a typical potato salad, it is very light and mild.

Steamed Greens and veggies

I served this with steamed kale and veggies, it was a nice, quick, simple meal.

Thoughts on Day 1

The food was very good, very satisfying and it definitely reduced my cravings for sugar.  Usually by the end of the day I am craving desserts, today my cravings were significantly less.
I did tweak recipes, I don't know if I could make a recipe as written, but I think all in all the nutrient integrity of the recipes was intact and the food was delicious!


I am a little late in starting the blog because I had to get the pictures loaded so here is day 2.


Cereal with Fruit  
I do not believe cereal is the best breakfast and I don't eat cereal for breakfast so I created my own breakfast bowl recipe for Day 2.

My Version is Fruit & Buckwheat

My Fruit Breakfast Recipe

1/2 banana
1/2 apple
3 strawberries
1 Tb. raisins or currants
1 Tb. oats
1 Tb. buckwheat
1/2 c. hemp or soymilk


 Veggie Burger = Portobello Burger

This is a simple portobello mushroom cap marinated and roasted in the oven.  I made this for hubby, mine did not have veganaise on it.  I also had this with a nice salad.

You are supposed to have leftover roasted red bell pepper soup, but I didn't have any left :-D


I am sorry but tonight we were on our way out to get wood to heat the house for the winter and I just grabbed a quick salad and 1/2 sprouted grain wrap for dinner before leaving.  I keep homemade oil free dressings in the fridge to have at times like these when I have to run out the door.



Breakfast today was the Apple Cinnamon Oatmeal again.  

I really enjoy this breakfast so I was happy to have it again.


Veggie Sandwich or Wrap and Salad

Simple Wrap and Salad Recipe:

1/2 ezekiel tortilla
1 Tb. hummus
2 slices tomato
4 slices cucumber
1/2 c. green leaf lettuce
1 slice onion


1 c. green leaf lettuce
5 cucumber slices
2 slices tomato
1/2 c. broccoli

I served this with my homemade oil free vegan caesar dressing recipe.


Curried Potato Bean Stew

This was a very interesting experiment, it was supposed to be a curried lentil soup and I LOVE lentils.  Unfortunately I found that I was out of lentils, so I used pinto beans instead.  As I was making the soup I found the taste to be too bitter and bland.  So I decided this recipe needed a major overhaul.

The end result was good, it's not a soup that I would call fantastic, but it's simple, easy and it does taste good.  My husband liked it and he's pretty picky, the kids did not like the 'spiciness' of the curry so they wouldn't eat it.
The end result:

Potato Bean Curried Stew Recipe


****Recipe Tip:  Whenever you are making a soup, if it tastes bland or seems runny you can always remove 2 c.  of the veggies and broth and blend it with some cashews and it will enhance the flavor and thicken the soup.

This recipe turned out to be fairly good considering the flavor I was working with in the original recipe.  Go ahead and give it a try and let me know what you think.

Hoppin John with Flair and Corn

We have delicious fresh corn in the garden so the kids went out and picked it, and it was delicious!!

I had left over hoppin john salad that I needed to use and it definitely needed a taste enhancement so I dumped the rest of my oil free italian dressing on it and viola, something new for dinner.

Experience so far:

Well, I haven't lost any weight being on this diet but then again I really only have a few pounds I want to lose so I guess that's not a surprise.  The food has been great and I've really enjoyed the experience so far.   

Anyone who is looking for a healthy diet and needs it all laid out for them, this is definitely an easy way to go.