Raw Vegan Cacao Date Balls

Whether you’re vegan, gluten-free, fully raw or just aiming to pack your diet with nutrient rich superfoods, you will surely love this healthy treat! I wanted to make this recipe more minimal and simple, so I used only Dates, Cacao, Coconut Oil and Coconut Shreds. The recipe could even be made without the coconut shreds, but they are a nice touch for the outside layer of the balls.Many people like to add almonds or cashews to the mix. Of course you can add more ingredients and experiment to your heart’s desire!

Recipe:

5-7  Dates

1 1/2 Tbsp. Cacao Powder

1 Tbsp. Coconut Oil

1 Tbsp Coconut shreds

*Make sure to purchase Cacao powder rather than “Cocoa”. The brands that I like to use are Natierra or Navitas Naturals.

1. Make sure to get pitted dates, or take the pits out yourself if you prefer.
2. Place all of these ingredients into your food processor and blend.
3. Blend until it becomes  smooth & dough like.
4. Take it out and roll into balls (any size you like!)
5. You can roll them in the extra coconut shreds, or roll them in cacao for the outside coating.

Enjoy!

Depending on how decadent you want them to be, you can experiment with the Cacao to Date ratio. In the ratio I listed above,  they came out tasting like a gourmet dessert. If you always loved licking the brownie batter as a kid, then you might like to add more cacao!  If you want them to taste more like a snack, you can add less cacao and more dates. Regardless of the amount you use, it recommended to consume no more than 40 grams or four teaspoons in a day.

The benefits of cacao are abundant. Containing the “bliss molecule” anandamide, cacao is a safe way to increase bliss and euphoria in your daily life! In fact, the name of the cacao tree is Theobroma, which comes from the greek roots Theo (God) and Broma (food) or “Food of the Gods”.

In a 1 oz. (28 gram) serving Cacao contains:

• Antioxidants
• Magnesium
• Iron- 10% Daily Value
• Calcium- 4% Daily Value
• Fiber- 10g, 40% Daily Value
• Protein- 8g, 16% Daily Value

For some more detailed information on the benefits of cacao, you can visit Daily Superfood Love!

hearty and healthy banana bread

What’s better on a cold winter day (or any day really) than a delicious, comforting piece of banana bread? Since it is one of my all time favorite treats and I have been craving it a lot this winter, I have been been making healthier versions by using whole wheat flour, a touch of maple syrup, adding ground flax seeds and walnuts for extra omega 3s. Feel free to add some dark chocolate or cacao nibs for extra flavor and health benefits such as antioxidants, lowering blood sugar and boosting moods.

Another great thing about this recipe is it’s fairly simple and quick to make and only requires one bowl, minimizing clean-up 🙂

Ingredients
3 very ripe bananas
1/2 cup melted coconut oil, butter or ghee
1/2 cup maple syrup, brown rice syrup, or coconut palm sugar
1 egg beaten
1 tsp vanilla
1/4 tsp cinnamon
1 tsp baking soda
1/4 tsp kosher or sea salt
1.5 cups 100% whole wheat flour
1/4 cup ground flax seeds
1/2 cup cacao nibs or chocolate chips
1/2 cup chopped walnuts

Directions
Preheat oven to 350F and grease a loaf pan with coconut oil or butter or line with parchment paper.

In a large mixing bowl, mash the bananas and add the melted coconut oil or butter.

Mix in the baking soda and salt. Stir in the maple syrup, beaten egg, cinnamon and vanilla. Mix in the ground flax seeds and flour. (Do not over mix)

Stir in any additional ingredients like chocolate chips and walnuts.

To make this recipe vegan, swap the egg for a flax egg (soak 1 TBS of ground flax in 3 TBS water for 15 mins) or your favorite egg replacer.

I have been making a lot of different variations off of the above recipe. Feel free to add any of your favorite dried fruits, nuts, seeds or even swap out the flour for gluten-free variety and add 1/4 tsp xanthan gum.

Enjoy!

Summer’s Bounty

Did you know some of our staple summer produce holds some of the most nutritious vitamins? Here they are right in front of us, in bulk, at our grocery stores and farm stands! They are as fresh as can be and less expensive compared to the colder months. Now that we have all of these fresh and nutritious options at our finger tips lets gobble them in before it’s too late! Some things to keep in mind when buying produce is to consider organic. We can understand that buying 100% organic can be expensive. The “Dirty Dozen List” is a list of fruits and vegetables that are at the top 12 pesticide infested fruits and vegetables, and therefore should be priority when choosing which foods to purchase organic.  Going organic for these 12 are definitely worth your pretty penny!

The Dirty Dozen

Apples	Strawberries	Grapes	Celery	Peaches	Spinach
Sweet bell peppers	Nectarines	Cucumbers	Potatoes	Cherry tomatoes	Hot peppers

If there is produce available that is organic and locally grown, that’s a double whammy! Buying local doesn’t only benefit you, but the people around you. Your produce will taste better if it is locally grown because it doesn’t have to go through being picked before being ripe and shipping. Local food also promotes energy conservation by decreasing our carbon foot print by traveling miles to grocery stores. Buying local helps local farmers and builds the community as a whole.

One of my favorite summer fruits are BLUEBERRIES. I could go through a carton all by myself, no shame. Blueberries are low in fat with only 80 calories per serving. They are also full of dietary fiber, which helps keep your body regular during digestion, keeps our heart healthy and keeps our cholesterol in check. Blueberries are packed with antioxidants and anti-inflammatory properties that help with cardiovascular disease, cancer and other age related diseases. These small little blueberries carry a lot of Vitamin C on their shoulders; Vitamin C helps with collagen formation, maintains healthy gums and capillaries and boosts that immune system. Manganese can also be found in blueberries which aids with bone development and with converting proteins, carbs and fats into energy. Who would have thought blueberries came with such a punch?!

Nothing says summer like a juicy peach. Taking the first bite of a perfectly ripened peach is a force to be reckoned with. You are bound to get peach juice all over your cheeks and then it starts to drip down your hand and then it somehow ends up on your lap, but…it’s all worth it. When there is nothing but the pit left you could go in for another peach. Not only are they delicious this time of year, they benefit our bodies. Peaches contribute to our eye health because they have beta carotene in them which improves eye vision by increasing circulation of blood. Peaches can make our skin glow! They are packed with Vitamin C, which can help with dark circles and wrinkles. Hallelujah. Peaches are a rich source of antioxidants and fiber. Antioxidants help with the immune system and fiber keeping our digestion regular.

A slice of watermelon is always a special treat during the summer because we all know winter watermelon and summer watermelon don’t even compare. Watermelon helps with cardiovascular and bone health because it improves blood flow and  it’s also rich in potassium which holds onto calcium in the body, therefore promotes healthy strong bones. Watermelon is known to reduce body fat with its partner citrulline that reduces the accumulation of fat in our fat cells. Along with the other fruits, watermelon contains anti-inflammatory and antioxidant support.

 These are just a few of summer’s special treats to us. Whenever you feel a sweet tooth craving come in, give in with fresh fruit! Looking for something a little more complex on your tastebuds? Check out some simple healthy recipes using our favorite summer treasures!

 

Blueberry Peach Cobbler 

Ingredients

• 5 lb peaches, pitted and sliced
• 2 tbsp fresh lemon juice
• 1 cup organic cane  sugar or coconut sugar, divided
• 3/8 tsp salt, divided
• 6 3/4 oz plus 2 tbsp 100% whole wheat flour, divided (or brown rice flour for GF + 1/4 tsp xantham gum)
• 1 tsp baking powder
• 1/2 cup organic butter or EarthBalance soy-free vegan butter, softened
• 2 large eggs
• 1 tsp vanilla extract
• 3/4 cup lowfat buttermilk (or dairy free with 1/2 tsp lemon juice)
• 2 cups fresh blueberries
• 2 tbsp turbinado sugar

Instructions

1. Preheat oven to 375.
2. In a large bowl, toss peaches with lemon juice, 3/4 cup sugar, 1/8 tsp salt and 2 tbsp flour.  Arrange peaches in a 9×13-inch baking pan coated with cooking spray.
3. In a separate bowl, combine the flour, baking powder and remaining 1/4 tsp salt.  Place the butter and remaining 1/4 cup sugar in a the bowl of a stand mixer fitted with the paddle attachment and cream together until light and fluffy, about 2-3 minutes on medium-high speed.  Add in the eggs, one at a time, scraping down the sides of the bowl after each addition.  Mix in the vanilla extract.  Add the flour and buttermilk, alternating between the two, starting and ending with the flour.  Stir in the blueberries.  Pour the batter over the peaches and spread evenly.  Sprinkle the top with the turbinado sugar.
4. Place pan on a foil-lined baking sheet and bake for 1 hour or until topping is golden and filling is bubbly.

 

Watermelon Blueberry- Mint Popsicle 

Ingredients

• 6 heaping cups diced seedless watermelon (or remove the seeds)
• 3 tablespoons agave or honey
• ½ tablespoon lime juice
• ⅛ teaspoon salt
• 1 tablespoon minced mint leaves
• ½ cup fresh blueberries

Instructions

1. In a blender, puree watermelon along with sugar, lime juice, and salt until smooth.
2. Add mint and blend briefly to finely mince the mint and get it mixed in.
3. Pour puree into popsicle molds. (You should be able to make at least 10, but it will depend on the size of your molds.)
4. Freeze until hard.

 

 

Day 1 of the 5 Day Fall Detox

Yay for the start of our detox!  It is the beginning  of a week of cleansing and rejuvenation. I hope everyone had a great weekend and is feeling as excited and ready for the detox as I am. If you are just learning about the detox, it’s not too late to sign up or join me, using my smoothie recipes I will be posting this week. Read here for more details about the cleanse and some basic  guidelines on what foods are included and what to avoid.

I started to ease myself into our cleanse last week and began my detox Saturday.  I also did a meditation course on Saturday that was amazing, helping me to mentally prepare. I really enjoy meditation and try to incorporate it in my daily life. Meditation helps me feel grounded, reminds me to practice mindfulness + compassion, and helps to put things in perspective.  It is also a great way to take a few minutes out of our stressful and busy routine, to breathe, reflect and look deeper into our inner selves.  If anyone is interested in meditation in the Philadelphia area I highly recommend going to the Shambhala Meditation Center. The mediation instructors (in my humble opinion) are the best in the area. 

Back to the detox.  I am already feeling my energy levels rise and my mood more positive and stable. I rarely feel THIS good on a Monday.. and I don’t think it’s a coincidence. 😉 Aren’t you excited to start feeling great?

Our smoothie this morning is packed with so many great ingredients and some of my favorite foods. It is extremely refreshing from the cucumber and mint, and is loaded with kale and spinach. The only bit of sweetness comes from half of a green apple, which contains many detoxifying properties itself. I added hemp protein powder, which I love because hemp seeds naturally contain 21 known amino acids, including the 9 essential amino acids. This makes hemp a complete protein. It also contains the proper 3:1 ratio of Omega 3 and Omega 6.  Hemp protein is more easily digested because of the globular proteins it contains. Globular proteins dissolve faster and are thus more readily used. Hemp protein is a great source of plant protein, providing a large dose of healthy fats and protein. It also happens to be one of the most earth friendly proteins. Because it grows tall and extremely fast- being naturally invasive to all weeds that may grow around the crop- the use of herbicides or pesticides is not necessary. My favorite brand is Manitoba Harvest. It dissolves great in smoothies and doesn’t seem to leave a chalky after taste.

I recommend making this smoothie on a daily basis. It will give you more energy than any cup of coffee, not to mention providing many nutrients and vitamins your body needs. It is great for healthy skin, digestion, hydration, and obviously works wonders in the cleansing process. Enjoy!

Day 1 Smoothie

Green Refresher

• 3-4 kale leaves
• handful of spinach
• ½ green apple
• ¼ avocado
• ½ cucumber
• 2 celery stalks
• ½ c coconut water
• ¼ c unsweetened almond or rice milk
• 1 scoop vanilla hemp powder
• ½ lemon
• mint

Health Benefits

Apples aid in blood sugar regulation (nixing sugar cravings), contain loads of antioxidants, vitamins and fiber. They help to slow down carbohydrate and glucose absorption, lessening the sugar load on our blood stream.

Kale provides one of the most powerful antioxidant and detox properties than any other leafy green. When digested, kale forms a substance called sulforaphane, which causes the liver to produce enzymes that actually flush out harmful chemicals that cause cancer. Kale is high in fiber, Vitamin A, C and E, iron, and calcium.

Cucumber has many detoxifying, antioxidant, and anti-inflammatory properties. It is high in fiber, Vitamin A and K, hydrating, improves digestion, helps to eliminate constipation and reduces the risk of colon, breast and ovarian cancer.

Avocados are high in heart healthy fat  Omega 3s. Fat is important during detoxification as it promotes the release of bile from the gallbladder, aiding in the elimination of toxins from the body and the absorption of fat-soluble vitamins. Avocados contain a healthy dose of potassium, folate, Vitamin E + B5 and fiber.

Lemons are a powerful detoxification aid.  They are alkaline forming, helping to balance the pH balance in the body. The citric acid allows the breakdown of bile and dissolves any other toxins in the body, also helps flush out the kidneys and colon of toxic build up. Lemons also contain Vitamin C, which helps to neutralize free radicals and boost the immune system.

Mint is a natural stimulant, which helps with digestion and soothing the digestive track. It also stimulates the digestive enzymes that absorb nutrients from food and consume fat and convert it into energy. Therefore, it is helping you convert the food you consume to energy rather than storing it as fat. As a natural stimulant, mint is known to naturally combat fatigue and help to recharge your batteries. Great for a Monday morning boost!

join nourish + nosh and Nava Yoga on our Fall 5 day smoothie detox!

Join us in our Fall 5 Day Detox! Why detox you ask? There are countless reasons why a natural detox will tremendously benefit your body and mind.

First, your body needs a break! There are so many factors in our busy lifestyles, physically and mentally, that cause us to have an overload of harmful toxins in the body and mind. The first step to a beneficial detox is to eliminate these harmful factors that cause stress on our bodies. These include processed foods, excess sugars, stimulants, stress, chemicals, and any other environmental toxins. Secondly, you need to give your body the nourishment and proper nutrition it needs. These include foods that will help flush out the toxins, as well as repair and replenish the body with alkalizing properties that will cause the body to find proper balance and optimal vitality.

By eliminating the above toxins, adding detoxifying and cleansing foods to your diet, practicing mindfulness and light physical movements through gentle yoga, and also by getting an adequate amount of rest- you will soon be feeling the benefits of a natural cleanse!

Here is a short list of the many reasons you should join us in the 5 day smoothie detox:

1.  Eliminate toxic build up in your organs and tissue, caused by processed foods, pesticides, food preservatives, external pollutants and heavy metals. Even if you consider yourself a clean eater- there are unavoidable toxins that find a way in!  They affect our behavior, sleeping patterns, immune system, skin, and energy levels. Even more serious- they may lead to chronic disease.
2. Experience energy and vitality on a whole new level! You won’t believe how much energy it takes our bodies to digest the not-so-clean foods and toxicity we tend to consume. When we give our digestive system a break, the abundance of energy once needed to process the foods we were ingesting is now being redirected to repair and regenerate damaged cells. We are able to rebalance and recharge from within- allowing us to experience optimal vitality and inner strength and wellness.
3. Gain more mental clarity and mind + body connection. When your body is not spending so much precious energy digesting food, we are able to also redirect that energy to our brains. This causes us to think more clearly and attain mental clarity and peace.
4. Boost our immune systems. Our immune systems are often compromised by certain health conditions related to stress -mentally and physically, hormonal imbalances, weakened adrenals, inadequate nutrition. A detox will help to restore the imbalance we unfortunately experience due to certain lifestyle choices and even external factors we can’t control.
5. Lose weight and excess body fat your body stores. A detox can help flush out the impurities and fat stored in cells, and also reduce Cortisol levels and increase your metabolic rate.
6. Restore balance in your life- all of your systems from the digestive to nervous system are connected and work together. When you achieve balance through detoxification and cleansing, they will work together harmoniously as nature intended, allowing your body to function fully in all areas.

By joining us on this 5 day cleanse and following the basic guidelines of a gentle detox- you will be improving your overall quality of life and well-being.

Try it! You have nothing to lose but some excess belly bloat, mood swings, and that afternoon sluggishness you find yourself battling daily  🙂

Details of the Fall 5 Day Detox:

Fall Detox runs through October 21^st– 25^th. Fee of $30.00 includes a delicious detoxifying smoothie each day, as well as basic detoxifying guidelines from me, Laura Ferro of Nourish + Nosh.

Nava Yoga Center will be offering 5 days of yoga designed to cleanse, restore and renew. All classes are drop-in $15, class cards available . Pick up your smoothie after class at the Galley Cafe, located in the Lobby of Vincera Institute.

A few examples of what smoothies you can look forward to:

• Refreshing Cucumber + Mint – hydrating and alkalizing
• Pear, Avocado + Spinach –  Antioxidant rich and provides Omega 3s, protein, and fiber
• Mango + Coconut Keifer – Restores healthy and beneficial stomach flora through probiotics as well as packs a large vitamin and mineral boost, and antioxidants

All smoothies are vegan and include superfoods such as spirulina, chia seeds, flaxseed oil, and more!

I look forward to helping you through this wonderful journey of gentle detoxification. Prepare to experience rejuvenation, mindfulness and optimal vitality.

The Galley Cafe will be using fresh produce daily from Lancaster Farm Fresh

We’re getting close to The Galley Cafe opening date at Vincera Institute in the The Navy Yard!

So excited to place my first produce order with Lancaster Farm Fresh… locally rooted, sustainably minded.

What is not to love about organic, local and seasonal produce delivered daily? It’s important to support local and be as active as you can in the sustainable food movement!  Foods that are grown with chemicals and pesticides adversely affect your health, causing toxin build up, hormonal imbalance, brain and nerve cell damage, cancer, and infertility. Not to mention organic fruits and veggies taste better and are found to have a higher content of vitamins and minerals than those filled with harmful pesticides and/or genetically modified.

So eat up the good stuff and join your local CSA today or check out farmers markets and natural health stores in your area. To get information on your local CSA, farmers markets, or sustainably grown food in your area click here.

Check back for updates and cafe opening date details!

farmers market quinoa salad

 

Ingredients: Red and white quinoa, kale, spring peas, zucchini, apples, scallions, toasted almonds, avocado,  and sunflower seeds.

This is one of my favorite summer quinoa salads. Made fresh with local farmers market veggies and full of fresh herbs, tossed in a light lemon-basil vinaigrette. It’s also vegan and gluten free.  

Light, but filling, this nutrient-dense salad will keep you energized and full throughout the day, without weighing you down. It’s a perfect lunch and will add to your daily dose of fiber, protein, omega 3’s, antioxidants and B vitamins… and much more!   

The Farmers Market Quinoa Salad is on the summer menu at the Galley Cafe,  come and get it!  

The Galley cafe is located in the Vincera Institute at 1200 Constitution Ave, Philadelphia.

 Opening soon! 

a few things that I love about spring + vibrant & cleansing spring soup

I love spring.

I love it so much. It brings so much beauty, life, and color to everything.  It is a time for new beginnings. Within the first few days of spring,  I always start to feel refreshed and rejuvenated.   I write down goals and make small positive changes that will help to reawaken my mind, body and spirit. I also feel most connected to nature during spring (after my long winter hiatus with outdoors). I  feel so at ease when I am in nature, it’s my safe haven, an escape from stresses or troubles.

I want to be outside every minute, to soak up all of the new life and energy the days of spring have to offer. I love how you can actually smell the earth thawing and coming to life again. It’s as if mother nature is calling us to embrace her-  her signals are warmth and happiness.  I like to think it is her way of encouraging us… encouraging us to get outdoors again, to use her landscapes as our own infinite playground.

One of my other favorite things about spring is the return of local farmers’ markets.  Fresh, organic and local produce makes me so happy. I love walking through and taking in all of the vibrant and beautiful colors  given to us from nature’s bounties. Not only are all of the fresh vegetables vibrant and beautiful to look at, they are so nourishing to our bodies. Just looking at them makes me feel good…and eating them makes me feel even better!

I love when I buy my seasonal fruits and veggies with dirt and bugs still on them.  It makes me feel that much closer to nature and proves just how fresh and organic they are. I always find myself gravitating towards my same go-to  fruits and veggies, so I have to ask my husband to remind me to switch it up.   Some of my favorites include asparagus, beets, arugula, snap peas, carrots, cabbage, fennel, leeks and broccoli.   With all of this fresh produce, lunch and dinner menus are endless. I also just love snacking on them raw, savoring the earthiness and natural sweetness, while gaining all of the nutritional benefits that come from live enzymes of raw foods.

A few other things I cannot leave farmers’ markets with out: local raw honey and fresh bundle of lavender. I love putting lavender in my bedroom and living room, it is so calming.

One of my favorite things to do with some leftover vegetables  is to make a seasonal soup.  Soups are so versatile,  easy, can be stored for days in the fridge or even frozen, and combine so many great vegetables and natural flavors.  They also give us a huge dose of nutritional goodness and are so delicious!

Here is a cleansing spring soup that leaves you feeling rejuvenated, light and awakened.

You can switch up the ingredients to your choice (just make sure they are fresh, seasonal, local and organic).  In this recipe I just used up what I had leftover from the market.

Spring Vegetable Cleansing Soup

2-3 Tbs. coconut oil or butter, divided
1 white or yellow onion, diced
1 lb asparagus, chopped into 1 in pieces
1/2 head cauliflower, chopped into 1 in pieces
2 carrots, diced
1 small leek, sliced into crescents and rinsed really well
1 cup green peas
2 cups spinach
2-3 cloves garlic
4 cups + more vegetable broth (homemade is best but store bought will do)
Unsweetened almond milk, optional

Fill a large pot with about 2 inches of filtered water or vegetable brother with a pinch of sea salt. Add the asparagus, cauliflower, carrots and leeks. Bring to a boil. Once boiled, bring back to a simmer and cover with lid partially, stirring occasionally.

Saute the onions on medium heat in about 1-2 tsp butter or coconut oil and a pinch of sea salt. Saute until tender and translucent, about 3-5 minutes. Add the leeks and garlic,  stir through. Cook for about 2-4 more minutes and remove from heat.

Check the veggies after about 8 minutes. They should be pretty tender. Add more vegetable stock or water if it has evaporated. Add the peas and cover for 1-2 minutes.

In a vita-mix or blender, add the onions, leeks and garlic. Add the steamed vegetables, including the liquid that is leftover to the blender. Add spinach, sea salt, black pepper, and *2 cups vegetable broth. Mix until well blended.

*Drizzle in more liquid of your choice if too thick.
**Nutritional yeast is a great addition to this as well for a cheesy, creamier texture- just add during the blending process.

Add a fresh squeeze of lemon to make more detoxifying and alkalizing.  You can also add more butter, coconut oil or even olive oil to incorporate some healthy fats and to add more of a creamy texture. Adding almond milk will also help that mission. Add salt and pepper, and any fresh herbs or spices you like. I had some fresh parsley and basil that I added in toward the end of blending. Once all blended up and tastes to your liking, pour in a sauce pan and heat on low-med to warm up, if needed.

Garnish with any of your favorite healthy toppings. I saved some asparagus tips to garnish with.

Serve, enjoy, and be thankful for the wonderful foods earth provided you with!

Health Benefits:

There are so many healing and detoxifying properties of each of the ingredients here. To highlight a few:

Asparagus –  contain many anti-inflammatory properties, as well as aiding in digestion and detoxification. Asparagus also helps control blood regulation and helps keep your heart healthy, as well as containing many anti-cancer properties. They also contains  anti-oxidant nutrients such as vitamin C, beta-carotene, vitamin E, and the minerals manganese, selenium and zinc.

Leeks– Leeks are a part of the Allium vegetable family, the same family garlic and onions belong to. Thus, they contain many of the same health supportive compounds, aiding in detoxification and alkalizing. Certain flavonoids in leeks protect our blood vessels, while  specific antioxidants help our vessels and blood cells from harmful oxidative damage. Leeks also promote a healthy cardiovascular system and help to counteract the harmful diseases caused from oxidative stress damage and low-level inflammation such as type 2 diabetes, obesity, inflammatory related issues, and rheumatoid arthritis.

Spinach– so many reasons to love this dark leafy green! It has anti-cancer and anti-inflammatory components and helps fight against cardiovascular problems. Spinach is loaded with Vitamin K, calcium and magnesium-all which help promote strong bones. It is also loaded with Vitamin C + A and Iron. Spinach is great for healthy skin and hair, among many other beauty benefits!

…I would be on here forever carrying on about all of the others.  Like I said, every single ingredient in this soup contains cleansing and health promoting properties.

So get to your local farmers’ market, whip up some vibrant green soup, and do something you love outside. Breathe in the fresh air and truly be aware and one with nature and all she has to offer. Don’t forget to take in and appreciate  each little bloom, bug and veggie that you come across 😉