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A Love Letter - Base Culture

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A Love Letter - Base Culture

Dear Base Culture,

Thank you for creating a product line that answers my prayers on so many levels. Not going to lie it was a hard reality to overcome the thought of sandwiches , brownies and breakfast breads leaving my life once I adopted a Paleo lifestyle.

Base Culture thank you for being a company I trust using only the finest ingredients.

I can’t decide if I like the Sweet Banana Bread the best or the Nutty Pumpkin Bread. Each time I have one I think that is my favorite. Quality problem to have. I love having them on hand for anytime of day. Keeping a few in the freezer at all times a must for this gal. Best part is they only take a few minutes to thaw out which I love. Not going to lie sometimes I add a pat of butter or non-dairy cream cheese for an added BAM, but most often I am right out of the wrapper girl.

I sometimes add a side of berries for a wonderful meal that’s quick and easy.

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Thank you for bringing sandwiches back into my life too. Having both Keto and Paleo options create the space for me to have a sandwich pretty much daily just like my pre-paleo days. This not only is a dream come true, but it helps me to be able to share my eating style with my family without objection. No one is refusing a sandwich which is a huge win!

The new 7 Nut & Seed sandwich bread another huge BAM for all of us!

I am excited to announce that in honor of this PaleoBOSS Lady will be doing a ‘Sandwich Series with Base Culture’ recreating classic sandwiches consciously. I will publish them on the PaleoBOSS Lady blog each month.

Nut butters have become such a huge staple in my Paleo life.

They are a good source of fat and protein. I am a fan of raw nut butters and prefer a more chunky texture. The line of nut butters from Base Culture redefine the palette with flavors that are one of a kind: Cinnamon Almond, Gingerbread, Chocolate Espresso, Maple and Original. I simply love all of them and once again struggle to pick a favorite.

Now can we talk about the Sticky Granola?

Have mercy - I lost self control as soon as I opened the jar and may or may not have ate the entire container in one day. Long gone are the days of hard crunchy granola when you have Base Culture in your life! Your ooey-gooey granola is both a meal and a treat.

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Last, but not least Base Culture your Brownies are to die for!

The Raspberry Cocoa I simply adore with the Almond Butter a close second. You can never go wrong with the Cashew Butter Blondie too. All are on constant rotation in my life so a well stocked freezer a must.

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I love supporting women-owned businesses and appreciate you taking the steps to offer foods I can trust. Having an owner care so deeply about the ingredients matters in my ability to live my best life and my families. In addition the Base Culture product line allows me to share with my followers a way to eat foods they love without the chemicals, preservatives and many of the other toxins found in food.

Thank you Base Culture for answering my prayers and offering the discount code Paleoboss20 for my friends so they can try your amazing line and SAVE.

Appreciate your making it so easy they can just click here to order.

Keep up the good work Jordann and know you have a huge fan in California. Namaste.

BAM,

V Capaldi

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Eli's Date Drop Cookies

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Eli's Date Drop Cookies

As many of you know while the BAM van was being built out I lived with my daughter and her boyfriend for a few months. God bless them both for this. I know how much of a sacrifice it was to have me and Gidget.

Not only that, but I learned Eli is quite the baker.

While living with them I introduced Eli to Otto's Cassava Flour  & Nutpods and the next thing I knew I was waking up to delicious cookies.

Eli made the most incredible recipe for what I consider to be a breakfast cookie and I am proud to share it with you because they are tasty beyond words. This recipe does have dairy using grass-fed butter.

When I left on tour he packed me several and I savored every bite. Officially I have the recipe and an oven in the van. I see these in my future and hope you will too!

Eli's Date Drop Cookies

Ingredients:

  • 2.5 cups of Otto's Cassava Flour
  • 1 teaspoon Pink Himalayan Salt
  • 1 teaspoon Organic Pumpkin Pie Spice
  • 1/2 teaspoon ground organic cloves
  • 2 sticks of grass-fed butter
  • 1.5 cups of Nutiva Coconut Sugar
  • 3 large pasture raised eggs
  • 1 tablespoon Baking Soda
  • 2 tablespoon Nutpods origianl
  • 2 cups of organic chopped dates
  • 1 cup organic chopped walnuts
  • 1 teaspoon organic vanilla extract
  • 1/2 cup unsweetened chopped chocolate chips

 

Directions:

  • Preheat oven to 350 and line cookie sheets with parchment paper.
  • Have butter and eggs at room temperature.
  • Mix wet ingredients and fold in flour and dry ingredients one at a time. (Eli does this by hand the entire process) mixing well.
  • Add nuts, dates and chips mixing together.
  • Place about 3/4 tablespoon of batter on tray and bake for about 12 -15 minutes.
  • Enjoy!

 

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Cinnamon Breakfast Bars

There are few times in life you meet people and you know from the moment of introduction you know they are 'good people.' A few years ago I was at a party thrown by the founder of Tin Star Foods and I met Sadie & John the founders of Otto's Cassava Flour and knew from the word go they were 'good people' as my grandmother would say.

Hearing the company was named after their son Otto confirmed my gut feeling.

I have decided to give up nuts for 90 days at some point in 2018. I have terrible allergies that we cannot seem to get under control. Allergies are an autoimmune issue and I am committed to changing the severity of my allergies. I am allergic to mold and many nuts are prone to mold. So nuts gone for 90 days will happen. Until this becomes reality I will be working hard to find replacement foods that support me mentally and physically during the transition.

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As luck would have it cassava flour is not only gluten and grain free it is nut free. BAM.

I have been working on the menu list for the tours cooking classes and knew I needed menu idea's that were nut free. Grateful Otto's Naturals Cassava Flour makes it easy. I have been busy in the kitchen these last few weeks and decided to try a cinnamon breakfast bar recipe using Otto's.

Luckily I am living with a friend who was more than happy to be my taste tester and we could not decide on one recipe so I will share two versions: a paleo and primal.

The difference in the two versions involves using grass-fed butter or Ghee.

Believe it or not the texture and taste is quite different. Me and my friend Clair agreed that both were worthy of sharing. You will have to be the judge as to which you like better.  Enjoy and report back.

Thank you Sadie, John and Otto for making my healing transition delicious and easy using your Cassava Flour. I am pleased to say that Otto's has joined the tour as a sponsor and is helping support the community I serve. BAM.

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This recipe was adapted from Back Porch Paleo's Cinnamon Sugar Donut Holes

CINNAMON BREAKFAST BARS

Ingredients:

Directions:

  • Combine flour, salt, baking soda and 1 tablespoon of cinnamon in a bowl and set aside.
  • Add 2 tablespoons coconut sugar, ghee or butter, egg and date paste in a bowl using a mixer blend well until creamy. Next add coconut milk mixing well. Note mixture will be thick.
  • Grease a square 8 inch pan and place in a 350 degree oven for 20 minutes or until done.
  • Once out of the oven mix the remaining coconut sugar and cinnamon in a bowl and sprinkle on warm bars. These bars are delicious hot or room temperature. The texture changes based on temperature and both are BAM.

 

 

 

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Apple BBQ Pulled Turkey

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Apple BBQ Pulled Turkey

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By: PaleoBOSS Lady

This was my "Bye Winter/Hello Spring" meal.

Made it up on the fly & it was freaking delicious.

Very good, easy & Paleo. What more can you ask?

APPLE BBQ PULLED TURKEY

  • Serving: 4 servings
  • Prep Time: 15 minutes
  • Cook Time: 10 hours

Ingredients:

  • 1 organic Turkey leg/breast combination
  • 1 can tomato paste
  • 1 tablespoon honey
  • 5 small apples cored
  • 1 large red onion quartered
  • 2 small shallots
  • 2 tablespoons apple cider vinegar
  • 1 cinnamon stick
  • Pink Himalayan sea salt
  • Fresh ground black pepper
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Preparation:

  • Add paste and honey to saucepan mixing well heating slowly. Once combined add to top of turkey using a spoon or brush. Save remaining BBQ sauce.
  • Place apples, shallots & onions in crock-pot or dutch oven. Add meat on top with salt and pepper.
  • Next add vinegar to mixture. Break cinnamon stick and place on BBQ covered turkey.
  • Set for 10 hours on low. Do not add water.
  • When done mash apple, shallot & onion with hand masher after removing liquid.
  • Using a fork shred the turkey mixing with mash anding additional BBQ sauce if desired.
  • Enjoy & artichoke recipe here!

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Hot NEW Products Review from Expo West

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Hot NEW Products Review from Expo West

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By: V Capaldi Anyone who has spent any time with me has had to endure my boring stories of building tech companies that including attending more trade shows yearly than I can even imagine. My team consisted of a group dedicated to just trade shows it was such a huge part of my business.

After building tech companies I opened a retail store dedicated to consciousness and once again found myself at trade shows, but just 4 a year.

Regardless the size, going to a trade show can be a daunting experience. I often relate it to walking down a busy NYC street filled with people and knowing not a single person. Many of us are used to walking down the street and knowing everyone.

Last week I attended my 1st ever Expo West. It happened to be a record attendance at 75K!  Talk about intimidation!

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In typical V fashion I arrived a day before the entire event opened up to tour the smaller "Hot Products" section when it opened on Thursday; which offered a nice step back into trade show life.

Friday all hell broke loss and Expo West was in full swing. Have mercy this show has everything you can imagine complete with free food and live music! 

Words nor actions can begin to express how different this experience was for me compared to any trade show I have done before. Many of us who live in the conscious world got here because life dealt us a hand we decided not to lose.  Even though the odds were not in our favor we knew our hand was a winning hand. When no one else did. When everyone thought we were crazy. When the only person we could count on was ourselves.

Imagine being in an energy space of this group of poker players?!? 

I found myself crying almost every booth I visited by the uplifting forces encountered within each of the companies I had the honor of meeting. Many of them have supported my wellness journey with their brands and it was a privilege to meet the faces behind the products.

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To make my life even more exciting finally my dear friend Vani Hara (aka. The Food Babe) and I met face to face in Venice on Wednesday before Expo West even kicked off. Needless to say all of this is the reason this newsletter is a little delayed. I am still in recovery mode.

Here is a round-up of my TOP PICKS of PRODUCTS:

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Crio Bru: This stuff is delicious! WOW!  For those looking for a coffee alternative I would highly recommend you consider this brand made from Cocoa Beans.  They have different roasts and each I sipped were exceptional.

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Fruit Bliss: The look of the figs pulled me into the booth.  The fruit from Fruit Bliss tastes and looks fresh picked. They give each piece of fruit a nice steam before packaging producing a quality product that is the best I have ever had.  Mother Nature would be proud.

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Gaia: Adrenal Health: This product is for my adult daughter. She has had a tough year and wonderful year at the same time. Leaving her fatigued and her adrenals screaming for attention. I was so excited to see the addition of the Jump Start knowing this may be exactly what she needs.  I love that all Gaia products are gluten free and certified to be.

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Farmhouse Culture: The Gut Shot:  Saw this and bought it for my kid at my local Whole Foods. She has always love pickle juice and this is designer juice the way I see it. Take a shot a day and let the gut begin to heal. They taste delicious too.  I would highly recommend adding this to your daily life.  Bacteria is the new black!

There were so many products to view and learn about my mind is still numb. However of all that I personally saw these are my TOP PICKS!  I hope you found this insightful and look forward to hearing your feedback.

Not subscribed yet? Damn it.

Would love it if you would join our community weekly newsletter offering tips & tricks to #upYOURvolume.

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Chocolate Chunk Chia Pudding: Sugar & Dairy Free

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Chocolate Chunk Chia Pudding: Sugar & Dairy Free

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By: V Capaldi As Chef V for Cozymeal it has come to my attention that my Chia Pudding is a huge hit!  Class after class loves this super nutrient dessert that I had to take time to share the recipe.  Literally takes less than 15 minutes to make and is so delicious, elegant and good for you it blows my mind and it is my recipe. A real BAM!

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Chocolate Chunk Chia Pudding w/ Whipped Cream & Date Drizzle

  • Diary & Sugar Free
  • Prep Time: 15 minutes
  • Serves: 6

Ingredients:

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Directions:

  1. Take mason jar and add 1 can of coconut milk, water & vanilla. Using an immersion blender mix well.
  2. Next add Chia seeds mixing well using a spoon trying to remove any potential clumps.
  3. Once done mixing place lid on jar and dance around shaking the ingredients together. Why not? Don't be shy!
  4. Put remaining can of coconut milk in refrigerator & filled mason jar mixture for minimum of 4 hours.
  5. While you are waiting take chocolate bar and place in Cuisinart chopping to medium consistency. Different sizes of bite size pieces are the goal. Put aside when done.
  6. Right before serving take out can of chilled coconut milk removing the hard top layer. Place a little of the coconut water from can and to hardened coconut and using an immersion blender whip into a cream.
  7. When serving place chia pudding in bowl, sprinkle with cacao powder, top with 1 tablespoon of chocolate chunks, whipped cream and some date drizzle for a dessert you will have time & again.

Click here for more Chia Pudding recipes including Cinnamon Raisin & Pumpkin Spice FREE from my kitchen to yours. Enjoy!

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A Sugar, Dairy & Gluten Free Treat: Apples Ahoy!

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A Sugar, Dairy & Gluten Free Treat: Apples Ahoy!

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By: V Capaldi I am doing my 1st Whole Life Challenge and loving it. 8 weeks of clean eating all in an effort to stop my addiction to honey.

Yes folks I have a honey addiction.

It used to be jars upon jars of honey. Now we have no longer maintained that level of addiction, but having honey in my diet often is not a good look for this body.

Yearly after the holiday honey feast I do a detox.  This year and probably next it is a Whole Life Challenge which means my lifestyle is clean and mean right now. However I still like to have an after dinner treat no matter how much I detox.

Here is my latest "go-to" treat that is sweet with nothing added beyond what mother nature puts in the fruit.

Simple and fun to make for the whole damn family. I like to set up a topping bar and let everyone have fun creating their favorite treats:

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Apple Ahoy!

  • Serves 4
  • Prep Time: 15 minutes

Ingredients:

Directions:

  • Line tray with parchment paper.
  • Slice apples and set on trays.
  • Set up desired toppings in bowls.
  • Melt oil and chocolate together.
  • Drizzle melted mixture over apples adding desired toppings.
  • Place in refrigerator for minimum of 20 minutes and enjoy.

PaleoBOSS Lady has been honored to offer Whole Life Challenge original recipe and video content to up your volume. Click here to check out our work together.

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Ecuador Done Right

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Ecuador Done Right

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By: V Capaldi It is hard to live in the world today and not be aware of the concerns over the farming of red palm oil. Thankfully Greenpeace and now Leonardo DiCaprio among many other groups have taken a strong stand regarding red palm farming practices that are destroying the rain forest in Africa and around the world. The companies that are doing this are not only destroying the forest they are doing the same with people's lives. These are companies who are driven by greed and nothing more with employee lawsuits for unpaid wages, poor working conditions, harassment and so much more. The further you scratch the service while looking into the horrific deforestation of the rain forest the more you understand it is the people who run the company that have had a mastermind idea of deforestation for a long time married to abusing the local people.

When I was asked to travel to Ecuador to see organic and sustainable red palm farming I was at first skeptical and excited.  The brand of PaleoBOSS Lady often hears from followers that coconut oil does not support their conscious living journey for one reason or another.  Knowing the healing properties in red palm I was excited to learn 1st hand how red palm was farmed and what it could mean to the community of PaleoBOSS Lady. On the other hand I was skeptical because of the history of red palm farming and its most publicized effects on the environment making this trip a must do if I wanted to learn 1st hand about organic, sustainable red palm production.

Little did I know what I was going to learn!

This BOSS Lady was honored to have been chosen to participate in this amazing and life changing trip. I was joined by some of the leaders in the field from the following companies: Nutiva, Boulder Brands, Cooking Light Magazine & Nourish Evolution which added an additional element of growth for me personally and professionally.

The 1st morning breakfast I remember looking around the room and thinking why am I here? Who are these people and what was my role? 

By lunch I knew the answer.

I was there as the representative of the community who truly uses food as medicine. A roll as PaleoBOSS Lady I take very seriously and one that I am honored Natural Habitats recognized. 

Who where those people?

A group of folks who have dedicated their lives to consciousness regarding food.  Each from a different lens yet encompassing almost the entire community who would benefit most from the power of palm done right. A group of individuals who collectively have shaped the organic food industry as we know it to date.

BAM!

Needless to say this gal worked hard to up her game and realized that I too am now expected to be shaping the industry by being a voice in the food as medicine revolution.

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From the moment of my arrival in Ecuador it was clear this was a proud country of people. They welcomed our group with open arms and I knew this trip was going to a life changing reality. Natural Habitats organized the trip to Ecuador for a hand picked group of influences to show us the beauty and power of red palm farming done right.  This trip included many stops visiting various farms that showed the culture known as Natural Habitats.

Traveling many long hours each day our group was taken to remote farms all over Ecuador to see all the various ways palm done right was happening in Ecuador.

Not going to lie the terrain we traveled was windy, remote and often a challenge for many of us on the trip.  Never have I witnessed so many grown ups car sick yet determined to see if palm could really be done right.

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The 1st farmer we visited set the tone for the trip with his 1st statement sharing that organic farming comes from the heart and not the wallet.

The farmers that represent Natural Habitats are an organic people not only organic farms. Their moral and conscious makeup is organic. They farm this way because of a personal moral code that goes deeper than a consumer driven desire to succeed.

All you have to do is read one article regarding companies destroying rain forests to note the difference in moral code.

There is also a plausible argument that no matter what the farming methods promoting red palm oil supports the demand which in turn will increase the deforestation.  An argument I have sat with a long time and one which certainly is valid on so many levels. Yet not an ideal solution.

To sink our heels into the ground and say, "No we will do nothing" will not create change. Especially if one believes food is medicine.

Red palm is medicine and to many. South America uses red palm like Italians use EVO. It is a cultural norm. Farming of red palm is an industry that gratefully is here to stay.

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Red palm oil has healing properties that support our bodies in so many ways. This medium heat cooking oil offers an often described nutty flavor and adds a perfect compliment to meats & vegetables alike. The red color adds a slight tint to foods making the visual as pleasing as the taste.  The beautiful red color of the palm means it is loaded with beta-carotene and lycopene. Both of these have huge antioxidant properties making this combo an antioxidant powerhouse.  In addition red palm offers vitamin e for the added extra BAM!

Being a miracle was the 1st step and now it is time for me to be the ears and eyes for the community I represent.  I take this role very seriously and with certainty know that the work of Natural Habitats regarding the production of red palm oil feels like a walk back in time. Back to a time when companies where like what I remember as a kid in America from my grandparents and parents adult lives. Companies that supported family, a sense of home and the community. Natural Habitats gives from the soil to the sun and in between with a focus on marrying the community with the earth while enriching both at the same time.

Here are some great blog posts I did for my friends at Breaking Muscle all about my trip & the healing power of red palm.  Enjoy and 2016 is the year of #palmdoneright for this BOSS Lady!

Check out the amazing video sharing our trip done by the fine folks at Natural Habitats:

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Thinking today is a great day to subscribe to my blog if you have not already? Many new recipes coming using red palm to help add a little extra BAM to your kitchen...

#upYOURvolume

 

 

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A 5 Star Chef Born at 52+

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A 5 Star Chef Born at 52+

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By: V Capaldi Whoever in their right mind would have pinned me a rated 5 star ***** chef at the age of 52+?

Are you kidding me my bedtime is 8pm. The role of chef is kicking it up at notch at 8pm. Still figuring this out.

For the last month through the company Cozymeal I have had the pleasure of sharing a Paleo kitchen with almost 100 people.  These engaging, interactive classes have been a whirlwind surprise, wonderful journey &  just plan fun.

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As "Chef V" I specialize in corporate team building events and could not be happier.  The groups of community I get to engage with in this role are uplifting, inspiring and offer everyone an all around good time. In addition my years of building small companies and studies in community psychology offer a truly rich experience.

Most groups insist on a competition element which I LOVE!  Imagine if you will Iron Chef meets Survivor.

Each Corporate Team Building Cooking Class with Chef V includes:

  • Teams
  • Competition
  • Active Engagement
  • Timed & Measured Outcomes
  • Thankfulness Reception
  • Closing Dance Party

Can I tell you folks take this seriously every time.  Which jazzes the Philly Italian girl/chef in me.

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As in life this role of "Chef " teaches me life lessons at every event.  The inspiration/lessons I am gaining in the kitchen with others is where I am feeling the most personal growth as " Chef V". Watching varied communities use ingredients in different ways, marrying things in a way and/or preparing in a way I never thought have been a strong personally full-filling part as a teaching chef with Cozymeal.

Ever wonder how to get to a place you never dreamed?

Thought about doing something yet believing it is impossible?

If so, try my TOP 5 BAM Outcome Rules:

  1. Peek into every door
  2. Never limit yourself
  3. Open your mind
  4. Create space for the process
  5. Believe in yourself

This week I was inspired by a client from The Four Seasons Hotel who participated in a team building cooking class with me. For years I have been dipping things in chocolate & adding ingredients to stick to the chocolate.  This weeks team simply melted & mixed everything together. This process created a different taste, texture and dessert using the same ingredients I had for years and it creating a tasty new dessert.  These delicious dipped strawberries won the competition!

The only negative comment was the dish was ugly. Straight up not pretty. Not going to lie. #damnit

Food has got to be pretty is my story.

So I thought all day yesterday and at some point yesterday found myself in the kitchen with this recipe in my mind. I will be damn if it is not tasty and gorgeous.

Simply perfect for holiday entertaining and SIMPLE!

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So damn easy breezy it is ridic is all I am saying.  Holiday BAM!

The end. You are welcome.

Take pics & post. Damn it.

Coconut Chocolate Pucks w/ Whipped Cream & Fresh Organic Berries

Sugar & Dairy FREE

Ingredients:

Directions:

  • Whip entire can of coconut milk and place in refrigerator overnight.
  • Melt all ingredients together except strawberries mixing well over low heat.
  • Using a cupcake pan or desired candy/ice tray or vessel of choice add mixture.  Line with coconut oil if not using a non-stick pan.
  • Place mixture in the refrigerator for 4 hours and pop out pucks when ready to serve.
  • It is recommended to let sit for about 5 minutes before popping out of vessel.
  • Place puck on serving dish, add a dollop of whipped coconut milk topped with berries and enjoy!
  • I pick up the puck and eat like a nut butter cup with whipped cream on top. So good. So good. So good.
  • Perfect to throw in your bag for mid-day yumfest is also a good look.
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Share with others so we can work on a real food movement together.

Chocolate is the gateway 'drug' & bacon.

Do not kill the messenger.

How about today you subscribe to my blog. Double damn it.

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Roasted Fennel

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Roasted Fennel

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By: V Capaldi When you are 100% Italian you grow up enjoying fennel and this is my story.

I love to add fennel this time of year to many dishes and now that I am known as "Chef V"working with Cozymeal I serve fennel a lot learning that for many it is their 1st experience eating this flavorful veggie.

Fennel is also used to make liqueur & how my family was known to get their fennel on.  Part of our charm!

It was a real treat to have it served as a side dish. Not a part of my family holiday traditions yet a part of my modern day holiday traditions. I like to include fennel to any holiday meal!

My great grandmother: Mom

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My maternal grandmother: Mary

Enjoy this FREE recipe from my newly updated e-cookbook: Paleo Perfect Holidays!

Roasted Fennel

Ingredients:

Preparation:

  • Heat oven to 400 degrees.
  • Remove stalks & cut bulbs into 1 inch lengthwise pieces or you can peel the bulb to create an almost chip
  • Coat in avocado oil & balsamic vinegar.
  • Add S&P to taste.
  • Line baking sheet w/ parchment paper
  • Place fennel on baking sheet.
  • Roast for about 45 minutes until desired.
  • It is recommended to allow the fennel to caramelize for best flavor!

Grab a full collection of family recipes turned Paleo Perfect with this newly updated e-cookbook from your favorite Italian miracle.  For the cost of a latte you get recipes filled with history, culture and taste beyond compare!  Click here and grab your copy today!

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Peppermint Dark Chocolate Berry Bark Recipe

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Peppermint Dark Chocolate Berry Bark Recipe

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By: V Capaldi This recipe is from my Paleo Perfect Holiday Ebook! Such a perfect end of meal treat and gift giving item. From teacher gifts to hostess gifts no one ever is sad to receive this deliciousness. This sugar and dairy free treat satisfies the conscious eater in all of us.  Enjoy this sneak peak recipe made Paleo perfect!

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Peppermint Dark Chocolate Berry Bark: Serves 4

Dark Chocolate has been my love for a long time. Although our holidays consisted of mostly cookies my grandmother would make baking Paleo is not my forte. Eating sweets I have been known to know a thing or two about! This treat is delicious & offers zero guilt! Easy to make & gets mad compliments!

Ingredients:

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Preparation:

  • Melt entire bar of chocolate with coconut oil in saucepan very slowly being careful not to burn
  • Add dried berries
  • Add a dash of Sea Salt
  • Add 3 drops of peppermint essential oil
  • Mix all together
  • Lay parchment paper over baking sheet
  • Pour mixture over paper & spread evenly
  • Place in freezer & allow to get hard
  • After about 2 hours although overnight is best
  • Break into pieces & serve

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Dairy and Sugar FREE Mint Chocolate Chunk Ice Cream

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Dairy and Sugar FREE Mint Chocolate Chunk Ice Cream

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By: V Capaldi Words cannot express my sheer joy in sharing this with all of you.  Hoping to include this in the upcoming South Philly Paleo Cookbook set to release in 2016.  The South Philly Paleo Cookbook is set to change the way families eat and celebrate food!

Team PBL loves to offer the community relevant content to support their conscious living journey and we hope that you will consider contributing to our crowdfunding campaign on Indiegogo. Click here to get all the information.

Ingredients:

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Directions:

  • Day before making ice cream put one can of coconut milk in refrigerator
  • Take dark chocolate and grind in mini-cuisinart or desired kitchen aid.  (I like the consistency to be all different sizes so have fun with it.) Put aside.
  • Take a saucepan adding all ingredients except refrigerated coconut milk, oil and dark chocolate.
  • Heat over medium heat until blended.
  • Once blended put aside stirring in oil and let cool for 5 minutes.
  • Next add to loaf pan or container of choice.
  • Let sit for 30 minutes adding 1/2 of shaved chocolate mixing through.
  • Put in freezer and after 15 minutes sprinkle the remaining chocolate on top and freeze for up to 4 hours or overnight.
  • Before serving take refrigerated coconut milk and remove the top harder coconut milk part out leaving the fluid to drink later.
  • Take a hand mixer or submersion blender and whip until creamy.
  • Remove from freezer 15 minutes before serving adding a dollop of cream and a mint leaf on top.

Enjoy and happy entertaining season 2015!

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Pumpkin-palooza!!  Feeling like a fall comfort food weekend...

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Pumpkin-palooza!! Feeling like a fall comfort food weekend...

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Happy Saturday! I know... I know... pumpkin is everywhere and you're probably already over it...  but I woke up needing a serious fall fix this morning.  Here in the Mid-Atlantic we've been bouncing between frost warnings and springlike warmth.  It's a bit crazy!  And to top it off, family schedules and life chaos have been stressful to keep up with this month.  So I've decided that it's a full on, fall comfort weekend on the home front. Mother nature agrees because the leaves are in absolute fall radiance mode this morning, and it's actually a bit crisp out!!

I spent my morning coffee time going through PBL's recipes, and here's some of what's going to be happening in the LL kitchen this weekend.  (I'll put links in to help you find products fast, but I order most things from Thrive Market online, and have them in my pantry so I'm always ready if I have a craving.) The bonus... everything is refined sugar free!!!  Sweet!

Pumpkin Pancakes

My mouth is watering right now!!  And as soon as I write this, I'm about to start pouring the batter onto the griddle!! I saw these on V's facebook page and called her for the recipe.

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Put everything in a NutriBullet (can also use a blender or hand mixer & bowl) and blend until smooth.  Heat up cast iron griddle or skillet.  Melt enough ghee to lightly coat the pan.  When a drop of water sizzles it's ready to go!  Pour in batter to desired pancake size.  Flip once bubbles in batter start to pop and hold their shape.  Pancakes are done when the second side is lightly browned.

Pumpkin Smoothies

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This one doesn't look pretty, so I'm posting a "before" pic ... but V promises me that it tastes amazing!!  Or as she said: "Tastes delish, but looks ugly" (I'll post an instagram when I make this and let you know how mine comes out!)

1/2 can Organic Pumpkin Puree

1/2 Can Organic Coconut Milk (unsweetened, full fat)

1/2 - 1 avocado (depending on size)

1 cup Kale leaves (no stems!)

1 date

A few good dashes of Pumpkin Pie Spice

Put it all in your NutriBullet and blend for 1 minute.

Pumpkin Granola

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I'm going to use V's recipe from Breaking Muscle to make this, but instead of cinnamon, I'm using my Pumpkin Pie Spice again.  Might as well get the most out of it, right?!

If I'm still in the mood for more pumpkin, I just might make these amazing looking Pumpkin Pie Bites from Michelle Smith for Sunday dinner dessert.  I watched her periscope as she made them last night... and that may be what started this whole pumpkin weekend obsession...

If you try any of these, or have any other amazing, refined sugarless fall treats you think I should try, please let me know!!  I'm always looking for something new to add to the healthy, yummy, comfort food repertoire. Enjoy your weekend!

LL

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Party all the Time

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Party all the Time

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By: V Capaldi Anyone who knows me well can vouch for the fact that I have been known to "hit the streets" and dance on bars a time or two in this life.  In addition this gal is a slamming cook and party planner.  My mom taught me long ago the art of throwing a good party and my grandmother the way to own your kitchen.  This pairing is the foundation of many if not all of the recipes offered by me in all of my cookbooks.

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Today, Team PBL, is pleased to announce the re-release of the PBL line of original recipe party planners!  Updated new recipes and photo's fill the pages of these inclusive Paleo Perfect events:

Paleo Perfect Holidays

Badass Brunch

Titillating Tapas

When I began my conscious living journey regarding food Paleo at 1st seemed overwhelming and way too labor intensive for this 'no hands' girl. At the time I had little to no use of my hands bilaterally due to the devastating effects of Multiple Sclerosis on my body.  Little did I know that the time spent in the kitchen is no more than when I was eating processed unhealthy foods. The difference is in the planning.  Sad, but true the planning is needed because eating healthy, organic and chemical free food is not the norm in most places so planning is needed for this to be a reality for most.

How backwards is our thinking that this is the reality?  

With the holiday and entertaining season fast approaching the Paleo Perfect Party Series is the answer to your prayers.  Not only do they offer original delicious easy to prepare recipes they include helpful tips to ensure your party goes off without a hitch except sore feet from dancing and cheek bones from laughing.

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Badass Brunch and Titillating Tapas offer everything you need to throw a care free conscious party.  These party planners offer meal planning, shopping lists, music and a libation station to assure you have everything perfect while enjoying every second. Paleo Perfect Holidays pages are filled with my mom mom & grandmother's recipes made Paleo perfect.

Click here to get the latest copy of each book in the series and check off holiday entertaining planning as being done!  These no worry planners have got you covered.  BAM

Raise the roof,

V aka PaleoBOSS Lady

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My One Small Step Week 3:  Community matters!!

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My One Small Step Week 3: Community matters!!

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Happy Saturday, friends!! I love starting my weekend with our little chats... It keeps me accountable and helps me keep an eye on the big picture.

In my new adventure into conscious eating & living, I am constantly reminded of how important community truly is. I'm so lucky to be surrounded by really great people like V and the PBL community (that's YOU!) to keep me on track and lift me up!

At home, I have an incredible network of friends in my neighborhood. This little neighborhood is a treasure from another era in many ways. It was built in the early 1900s on the outskirts of the city limits. Our kids play "Kick the Can" & "Capture the Flag", and have been known to drive neighbors crazy by jumping on pogo sticks late into the summer evenings. When the kids were all little, we would bring wading pools out onto the corner under the trees to jump and splash, while parents sat on the stoops or benches and caught up on our lives. We've seen each other through family losses, difficult pregnancies, cancer battles, and separations. We've celebrated birthdays, proms, graduations, & new babies as well!!

The great thing about a vibrant and thriving community is that it requires a cohesion in vision or purpose, and also a strong diversity of opinions, backgrounds and perspectives. Our little neighborhood group is made up of people of different ages and political opinions. Some come from money... some live on a really tight budget. Some are transplants, and some have been here for generations. We all love each other for what we bring to the table, and the joy we find in each other's company! We get into heated debates! We walk off in huffs. We cry in each other's arms. And we laugh hysterically... a LOT!! We also sit in silence sometimes. Just taking it all in.

When I told my neighbors that I was starting my "conscious eating" adventure a few weeks ago... it sparked quite a conversation!! Some people jumped right in with recipes, tips, excited ideas and strong opinions on how I should proceed... Giving up refined sugars isn't enough! Why am I allowing honey & maple syrup?! Why am I still eating grain?! It got passionate!! In the other corner were the neighbors who felt it was a bit extreme... What's wrong with a cookie or s'more every now and then?! Why does everything have to be all or nothing? Isn't there a way to be mindful, and still allow for occasional indulgences?

I love this dialogue, because it helps me to ground myself, and test my convictions. Differing opinions help me to consider things I may have missed. Similar mindsets offer insight into the challenges ahead and ways to make them easier to overcome. I'm loving the way this conversation is unfolding, and the way it is helping me to grow and center myself.

Thank you so much for being part of this conversation and for expanding my community from my little corner of the world, to a larger and more diverse group of souls!

Have a great week!! And let me know some of your small steps toward mindful eating & living. It will help the conversation to grow!

PS: speaking of community... I want to give a shout out to my beautiful friend Clair at Karma Card for the great graphic at the top of this post. Follow her on Instagram.  She's the bees knees!

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Friday Friend & Slow Cooking Artichokes

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Friday Friend & Slow Cooking Artichokes

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By: V Capaldi Last week I missed the Friday Friend feature because I was in Iowa at the Dr. Terry Wahls Symposium and I apologize.  Tried for a Sunday make-up day, but that did not happen either.  Such a test of 'riding the wave' for this Type "A" gal.

I am uber excited to talk about this weeks Friday Friend for 2 reasons.  The 1st is because I love being a Roll Model and sharing the power of Yoga Tune Up (YTU) Therapy Balls!  The YTU balls are one of the most important tools in my wellness "Bag of Tricks" and support my program no matter where or when I need them. I have been an avid Roll Model for over 5 years and my body and person are grateful.

Just as I stalked Dr. Wahls about my amazing healing journey following The Wahls Protocol I stalked Jill Miller the founder of YTU to share with her my healing story of movement using the YTU balls.  The power of self myo-fascial release to help me to "work better in my body" are beyond description and should be experienced by each of you 1st hand!

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Self Massage w/ Jill Miller

I encourage you all to click hereand invest the $15 for a set of YTU balls and get rolling. Literally at the symposium I gave a talk and so many of you were singing the praises of how well your body felt in just that short time. 

Another way to get to know the power of the balls is to invest in a copy of The Roll Modelby Jill Miller.  I am proud to be featured  sharing my story of healing using YTU.  This book has photographs that take the guess work out of the poses and I find it to be the  perfect compliment and very helpful as a YTU fan.   A bible on wellness actually!

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Slow Cooker Lemon Infused Artichokes

Can I just tell you this rules and is delicious beyond words!

What a nice transitional dish from our grilled summer foods to the slow cooking of the fall and winter season.  I have been making artichokes non stop these last few weeks and each time reminded of my family and Italian culture.

Growing up my maternal grandmother made killer Italian stuffed artichoke that inspired the recipe in my Paleo PerfectHolidays e-cookbook.  Enjoy this new version of one of my cultural family favorites!

Ingredients:

3 Artichokes trimmed and prepped (snip off pointy ends using scissors trimming tops and bottom)

1 Lemon

1 Bay leaf

1/4 cup Kasandrino's EVO

Pink Himalayan sea salt

Fresh ground black pepper

1 cup of bone broth or filtered water

Tin Star ghee or Brown Butter melted

Slow Cooker or stove top for 25 minutes covered

Directions:

Place trimmed and cleaned artichoke in Crock pot with 1/4 inch fluid on bottom. Add bay leaf, squeeze lemon, S&P drizzling with EVO cooking slow for 4 hours. Serve with melted Ghee of your choice. Enjoy!

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One Small Step Week 2... treading water

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One Small Step Week 2... treading water

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Happy Sunday! I'm writing while sipping my first homemade Bullet Proof Coffee. Not bad!! Although it could use a little cardamon (gotta put that on the grocery list!)

Welcome to a recap of week 2 of our conscious living, pre-paleo adventure without refined sugars and processed foods.  Poor Week 2...the redheaded stepchild of any good adventure.  None of the shiny new penny excitement of week one (where we coasted along on the momentum of a fresh decision) ... and none of the solid results (like weight loss and lots of energy) we hope to see with later weeks.  This week was a bit tougher than the first.  Have you found that, too? It's not so much that we feel deprived of anything... we've been eating great stuff!!  And fruit is very abundant in the summer, so we still get sweet treats. Perhaps, like any good trek, the shiny sparkle of a new adventure begins to dull once you've been out on the road for a bit.

That said, we definitely had a few wins and shiny moments...

I successfully got my family to drink Dandelion Greens without them being aware of it!  They were shocked when I told them!  (tip:  don't give away the food secret too quickly!  I waited until they had enjoyed a few smoothies with avocados & greens before I told them.  I knew that if they were aware too soon, it would color their perception of how it tasted.)

tropical green smoothie... sorry for the lighting! I'm no pro! :)

 

Halfway through the week it was cool & rainy (very autumnal), and all I wanted to do was make chocolate chip cookies. So V came to the rescue and turned me on to a killer Chocolate Cinnamon Swirl Banana Bread from the Civilized Caveman. It was amazing, and it totally satisfied my taste craving ...as well as my need to bake! I didn't have the Paleo friendly chocolate chips, so I used dark chocolate & honey. The family polished it off in 2 days!  It was my first time cooking with coconut flour.  I love the texture and taste... although I have to admit that I missed the nutty density of the whole wheat & oat flour mixture that I use in my banana bread recipe.  Paleo bakers out there... should I try a little almond flour mixed in as well?

perfect coffee break!

Other than the rain, which we desperately needed (not as badly as California, I know!!) the weather this week was absolutely amazingly gorgeous... especially for the Mid-Atlantic.  Low humidity, clear cool breezes, puffy white clouds, and gentle warm sun.  I had to work inside for most of it, so I made a point to get outside and enjoy either early in the morning or late in the afternoon.  I worked on just being present.  Not letting my mind race through everything I hadn't done yet. I soaked in the sunshine, reveled in the smells of hay and dirt and greenness.  Listened to the crickets, tree frogs & cicadas.  We tried to catch the Perseid Meteor Shower, but I totally crashed out before we saw anything.  Still... it was really nice to sit and watch the stars for a bit.  Haven't done that for a while.

I hope you're having a great weekend! I'm off to prepare my meal plan for week 3!

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Friday Friend & Pre-Release Recipe from Down South Paleo!

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Friday Friend & Pre-Release Recipe from Down South Paleo!

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By: PaleoBOSS Lady® How it it Friday already?  Have mercy time is flying so quickly regardless team PBL is super stoked to introduce you to our Friday Friend, Jennifer Robins, aka Predominately Paleo. Like many of us Jennifer became conscious about the foods she ate as a result of being diagnosed with many illnesses that were dictating her life and the message was not good. Once she began using food as medicine life changed and Jennifer stayed in the kitchen cooking to heal her body.  This Texas native although was never one to know her way around the kitchen has certainly done a 180 and now not only shows her body whose BOSS but is a BOSS in her kitchen slinging some amazing easy and delicious Paleo meals.

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In just a few days the highly anticipated release of Down South Paleo happens and fans of Predominately Paleo are literally counting the seconds!  This book is so anticipated it holds the #1 spot on Amazon for Gluten Free cookbooks and it has not even started shipping!  Jennifer known as the 'Yuca Slayer' has been delivering delicious and easy to make recipes through social media to the conscious living community and now her complete book of southern classics will finally hit the store shelves.  I am not going to lie this BOSS has had a copy on order since it was announced!

Team PBL is honored to be doing a giveaway so you can WIN a copy for yourself.  Hop on over to our Instagram page to enter. No purchase necessary and you can enter as often as you like.  Good luck and Team PBL is available to taste test when our winner is lining up dinner guests so no need to worry.  Contest ends Saturday at 9pm PST so do not delay.

Down South Paleo includes some of the southern favorites many of us never considered to be part of the Paleo lifestyle:  Dairy-free Chile Con Queso, Coconut Custard Pie, Chicken Chimichangas, Fried Chicken, Corny Bread Muffins, Huevos Rancheros, and JBR’s BBQ Ribs, and more with recipes easily identified grain-, dairy-, soy-, nut-, egg-, nightshade- free for those who need to be certain.

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As friends do Jennifer has been kind enough to share with us a sneak peek recipe for Chipotle Stuffed Mushrooms:

Ingredients:

2 lbs (908 g) whole white mushrooms, cleaned and stemmed

1 medium onion, diced 1 lb (454 g)

pastured breakfast sausage (or best quality available)

1 cup (240 ml) homemade mayonnaise (or high-quality store-bought)

1 chipotle pepper in adobo sauce,minced

1⁄2 tsp adobo sauce

Directions:

Preheat the oven to 375°F (190°C, or gas mark 5). Place the stemmed mushrooms on a foil-lined baking sheet. In a large skillet, sauté the onion and sausage over high heat until the sausage is cooked through, about 8 minutes. While the sausage is cooking, puree the mayonnaise, chipotle pepper and adobo sauce in a blender or food processor. Once the sausage is cooked through, remove from the heat and stir in the chipotle mayo. Spoon the filling into the mushroom caps, being careful not to overfill. Bake for 20–25 minutes, or until the stuffing starts to brown nicely along with the mushrooms.

Enter to win your copy of Down South Paleo or click here to order so you do not miss out.

Did you know that when you subscribe to the PBL blog you will get a FREE PDF filled with original recipes from your fav gal, PaleoBOSS Lady?

Today is a great day to sign up so you never miss a Friday Friend post and much more.

Thank you and enjoy this great recipe you'all!

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Friday Friend & Pumpkin BBQ Sauce Recipe! Oh My!

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Friday Friend & Pumpkin BBQ Sauce Recipe! Oh My!

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By:  PaleoBOSS Lady®

"Believe that you can and you will." Buddha Teas

A few weeks ago I started a feature called Friday Friends and it has been so well received I am going to extend it to a blog post each week! Each week I will try and offer a new recipe or food idea while highlighting a few of my favorite Friday Friends.

Friday Friends are picked randomly by PBL and will be across all conscious living idea's.  Anything that will help us along our journey is free game as a Friday Friend.  The end.

BUDDHA TEAS

This company and their website have taken tea to a whole new level.  Literally you can spend so much time getting lost in the wonderful land of tea devouring every written word on their site imagining how magnificent each tea must taste.  I am glad my 1st choice I allowed the folks at Buddha Tea to decide for me.  They asked me what my preferences were regarding tea and delivered a delicious tea that blew me away: Papaya Leaf Tea!

The Papaya Leaf is full of antioxidants and a great source of Vitamin C which is a huge bonus and it tastes delicious!

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Beyond taste Buddha Tea hits the ball out of the park informing us of all the benefits of each tea. In addition they use only organic tea's, bleach free bags and each bag comes with a wonderful inspirational quote.  They offer so many teas there is no doubt one has your name on it.  I highly recommend you give Buddha Tea's a try and check them out.  I am pretty sure you will never look back at tea's commonly sold at most grocery stores.  My story. The End.

Pumpkin BBQ Sauce

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This BBQ sauce is a home run of tasty goodness!

I literally have had this at least with one meal a day since last Sunday!  I was having dinner with my friend Hima, owner of TinStar Foods, and dry rubbed my ribs, but wanted a little kick so I whipped this recipe up and feel in love.

Enjoy and share your uses for this delicious sugar and gluten free BBQ sauce!  Happy BBQ'ing!

Ingredients:

Directions:

Throw all the ingredients in a saucepan and heat until blended. Adding water to desired consistency. I prefer my BBQ sauce thick and 1/3 cup of water seemed to work perfectly for this smiling fool. Experiment with what suites your palate and enjoy!

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Smiling Fool is ME!

So you do not get your panties in a bunch this blog may contain affiliate links, which means that if you buy the products featured, I receive a small percentage of the sale price. This helps keep the lights on and supports my efforts as PBL. Thanks so much for your support always.  Namaste friends. 

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7 Simple Swaps for Health Without Big Diet Changes

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7 Simple Swaps for Health Without Big Diet Changes

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  By: Dr. Mark Hyman

Your kitchen might be under the cruel reign of the food industry. When you remove the sugary, processed foods that hold your weight and health hostage and replace them with real, whole foods, you have a chance to stage a revolution and reclaim your kitchen.

Getting the obstacles to weight loss and health out of your way will transform your kitchen into a place of true nourishment and healing.

In fact, taking back our kitchens and embracing the act of cooking real food is probably the single most important thing that any one person can do to create a healthy, sustainable food system. It is also a magical alchemy that transforms individual ingredients into ambrosia and pleasure.

My philosophy is to “Eat real food.” So the best thing to do immediately is to take an afternoon to hunt and gather in your kitchen. Be merciless, and throw out any products that are not real food. Toss all highly processed, factory-manufactured Frankenfoods. Keep and going forward, choose only fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean animal proteins such as fish, chicken, and eggs.

Now, I understand that not everyone is ready for or wishes to undertake such a dramatic change. That doesn't mean you need to take an either-or approach and succumb to the processed, sugary foods that contribute to diabesity.

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A few simple upgrades can transform your diet without radically altering your life. While simple, these seven replacements can create dramatic changes in your diet that don't feel restrictive or “diet-ish”

  1. Replace breakfast with a protein smoothie. Most people start the day wrong, having dessert for breakfast or skipping this most important meal altogether. A protein shake makes an easy replacement to stoke your metabolic fire to burn more calories during the whole day, accelerating weight loss. You can load a shake with superfoods, proteins, healthy fats, and phytonutrients that will keep your blood sugar balanced and your energy high throughout the day. Plus, they are very filling and satisfying— no worries here about going hungry. Protein shakes sustain you and help you control your appetite throughout the day. Grab some of my favorite shake recipes here.
  1. Upgrade your meat and eggs. Conventional meat and eggs often come loaded with hormones, antibiotics, from animals fed with grain and other foods that definitely do not belong in their diets. Look for animal products that are pasture-raised, grass-fed, and antibiotic-, hormone-, and pesticide-free. Go on a low-mercury diet by sticking with small, wild, or sustainably farmed fish. By the way, whole eggs are okay; you don’t need to stick to just egg whites. Yolks contain important vitamins and fats needed for brain and mood function.
  1. Replace gluten starches with green vegetables. Gluten is a protein found in wheat, barley, rye, spelt, and oats. It has been around since we began cultivating grains 10,000 years ago (still relatively new in the human diet). But 50 years ago, the type of gluten changed as we created new strains of wheat (genetically altered dwarf strains I call Frankenwheat), and this has created a veritable epidemic of problems, including a 400 percent increase in celiac disease and a dramatic rise in gluten sensitivity, affecting about eight percent of the population. While gluten-free grains are best, all grains (including breads, cereals, and snacks) — even gluten-free ones— can spike blood sugar and insulin. To break the addiction cycle, we need to shut down insulin production as much as possible. An easy way to do that is simply substitute another leafy or cruciferous vegetable for what would normally constitute a starch on your plate. You can easily do this when dining out as well. If your entree includes a baked potato, simply ask your server to substitute sautéed spinach.
  1. Replace bad oils for good oils. Corn, soybean, canola, and sunflower oils contain inflammatory omega-6 fats and currently make up 10 percent of our calories. Instead, stick to extra virgin olive oil or extra virgin coconut butter (also known as coconut oil). Extra virgin olive oil contains polyphenols, which are powerful anti-inflammatory and antioxidant compounds. Olive oil has been shown to reduce the risk of heart disease as much as or more than statins. Coconut butter or oil is a powerful cellular fuel and also contains anti-inflammatory fats such as lauric acid, the same fat found in breast milk. For high-heat cooking, grape seed oil is also safe.
  1. Replace bad fats for healthy fats. The standard American diet (SAD, indeed) contains a massive amount of pro-inflammatory fats that keep you sick, tired, fat, and inflamed. Make the leap to anti-inflammatory healthy fats. Have one serving of a healthy fat at all meals, which might be ¼ avocado, wild-caught salmon, grass-fed beef, or nut or seed butter such as almond or cashew.
  1. Replace snacks with nuts. Get rid of the sugary, processed snacks and keep nuts in your pantry instead. They have been proven to help with weight loss and reduce the risk of diabetes. They are also a great snack because they are full of protein, fiber, minerals, and good fats. Buy raw or lightly toasted unsalted nuts. Avoid nuts that are fried or cooked in oils. The best are almonds, walnuts, macadamia nuts, hazelnuts, and pecans. Stick with one or two handfuls for a snack once or twice a day. But be careful, nuts have a tendency to raise blood sugar if you binge on them. Remember a serving is 10 to 12 nuts or a good handful.
  1. Replace coffee for green tea. Coffee can interfere with your liver’s detoxification mechanisms, makes you less insulin sensitive, and its caffeine content revs up your stress hormones.  Make the switch to green tea and stick to one to three cups a day.  The small amount of caffeine won’t hurt and the antioxidants will heal.

The easiest and quickest way to jump-start these replacements is to reclaim your kitchen with 29 delicious recipes in my brand new Starter Kit. In addition, you will receive my 10-Day Detox Diet Roadmap, and 5 Tips to Eliminate Belly Fat. Get started right now with your free download.

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