Beans

How To Live in Harmony

with High-Fiber Foods

Thanks to Kris for her research into high fiber foods; this is a subject I know little about other than to understand our bodies need fiber! I thought you might like to read her article, her down to earth report highlights some traps for those new to introducing more Raw Foods into our diets & Bean lovers!

Sometimes when we add more veggies and fiber-filled foods to our plate,our digestive system doesn’t cooperate very well and uncomfortable physical issues crop up. These not-so-awesome bathroom trips and embarrassing gassy moments have given fiber a bad name. But fiber really is our friend — you just have to get to know it a little better and learn a few simple fiber guidelines. Today, I hope to mend any grudges you have against fiber and show you how to live in harmony with it. C’mon, give fiber a chance!

What is fiber?

Quite simply, fiber is plant roughage — the part of veggies, fruits, beans, grains, nuts and seeds that resists digestion. So why would you go out of your way to eat things that just come out anyway? For precisely that reason. Fiber helps clean out your digestive system and get rid of things (namely extra hormones, cholesterol, toxins and waste) that shouldn’t be there.

Fiber also provides a plethora of other health benefits, including  proper colon health and intestinal bacterial balance. In addition, fiber-rich foods are essential for a strong immune system, faster metabolism and weight control, diabetes and cardiovascular disease prevention, beautiful skin and better overall health. Are you beginning to see why I’m so passionate about fiber?

What’s the difference between soluble & insoluble fiber?

Insoluble fiber has a laxative effect and is found in fruit and vegetable skins, wheat, wheat bran, rye and rice. It doesn’t readily dissolve in water so it adds to fecal bulk (poop mass). It’s crucial for hearty, healthy bowel movements, which should be excreted at least once or twice a day.

Soluble fiber absorbs liquid, swells and is readily digested by intestinal bacteria. It ferments and produces gases in the digestive tract. I know this doesn’t sound so sexy, but it’s very important for colon health. Soluble fiber creates a feeling of fullness and is the kind of fiber responsible for lowering LDL “lousy” cholesterol.  You have to look a little harder for soluble fiber in the diet, but champions include chia seeds, flax seeds, oats, oat bran, barley, beans, lentils, psyllium and most fruits — especially berries.

How much fiber do you need to eat?

There’s a big difference between how much fiber the average person is eating and how much they should be eating for optimal health. The recommended intake  for disease prevention is 14 grams of fiber for every 1000 calories consumed, which averages to at least 38 grams per day for men and 25 grams per day for women. Many health authorities, however, recommend eating even more fiber to better your chances of overall health and wellness. However, the average American fiber intake  is about half of what’s recommended — 16-18 grams of a day for men and 12-14 grams per day for women.

And let’s not leave out the kiddos! Kids eat less food and should naturally have less fiber in their diet. But, fiber is still important for their overall health, and it’s important for them to have a mix of insoluble fiber-rich veggies, wheat bran, and rice as well as soluble fiber-rich beans, seeds and berries.  Loose stools are often the first sign that a child may be getting too much fiber, or an improper balance of soluble and insoluble fiber.

Why does fiber cause gas and indigestion?

Too much added fiber, too fast

An increase in total fiber, especially a jump too quickly can cause gas and bloating. But, it’s really the fermentation of soluble fiber in the colon that produces these issues. Soluble fiber hits the colon undigested, and when the gut bacteria works to break it down, gas results. A-ha! This is why the childhood song pokes fun at beans as the “musical fruit” and not lettuce — beans have a great deal of soluble fiber, lettuce has mostly insoluble fiber. Keep in mind that beans or no beans, it is actually normal to pass gas 13-21 times a day. Yes, I said it’s normal. Fart-tastic!

Digestive disorders

Irritable bowel syndrome and other digestive disorders affect how much gas moves through the intestinal tract and can increase intestinal gassiness as well as bloating and painful discomfort. Like anyone new to a high-fiber diet, folks with sensitive or otherwise challenged digestive systems should increase fiber intake slowly and ensure a mix of both insoluble and soluble fiber-rich foods.

Soluble fiber like the kind found in chia seeds and flax seeds helps to soften stools and make happy bowel movements with minimal discomfort. Raw vegetables and cruciferous vegetables may provide special challenges for those with digestive disorders. If this is the case, eating smaller quantities or cooking veggies thoroughly may give some relief.

You’re not drinking enough water

To avoid constipation (which often goes along with extra gas and bloating), be sure to increase fluid intake as you increase fiber intake. If you’re dehydrated, your body pulls water from your food waste, making your poop more difficult to pass. Women need (on average) at least 2 liters of water a day and men need at least 3 liters a day. You can also calculate this by dividing your body weight in half and drinking that quantity of water in ounces (a person who weighs 200 pounds  needs to drink 100 ounces water daily).

The rest of the culprits

Eating too fast, smoking, chewing gum, not chewing your food thoroughly, drinking carbonated beverages, eating lactose found in dairy products, even chewing on too much fructose (fruit sugar), and loading up on too many raffinose-heavy foods like beans, broccoli, cauliflower and cabbage can increase gas production. In case you’re curious, raffinose is a hard-to-digest sugar. Kombu (a seaweed) helps break it down, therefore making it easier to digest. (I share my tip for using kombu while cooking below.)

A diet too high in fatty foods can also increase bloating and digestive discomfort. Fatty foods (even of the healthier fat variety) slow down stomach emptying and lower the transit time of foods through the digestive system.  This gives the body extra time to get gassy and uncomfortable.

Do the root causes we just covered sound familiar? If so, read on and learn how to live a thriving and comfortable high-fiber life.

How to calm digestion and prevent gas while eating fibrous foods

Here are some easy ways you can increase healthy, fibrous foods while avoiding pesky digestive issues:

• Ease into eating more fiber slowly. Add 5 grams of fiber (the amount in 1 large serving of vegetables, 1/3 cup of cooked beans or lentils, or 1 ½ servings of fruit) no sooner than every 3 days. Trampolining into too much fiber too fast is a guarantee that you’ll get gassy, bloated, and perhaps have too many bathroom trips. And chances are, you’ll blame the fiber and go back to your old low-fiber ways. Once your system is used to the added 5 grams of fiber, add another 5 grams. The minute you feel discomfort, scale back slightly and try again in 3 more days. Keep going until you’re fiber-strong! It often takes a month or more to fully transition to a superpower high-fiber diet. And don’t forget to increase water intake as your fiber intake increases — at least 2 liters for women and 3 liters for men daily.
• Balance soluble and insoluble fiber. If gas persists, replace some of the soluble-fiber rich foods (beans, lentils, split-peas, berries, chia seeds, oats, flax) with foods rich in insoluble fiber (veggies, fruit, wheat, wheat bran, and brown rice). Soluble fiber is often to blame for gassiness and insoluble fiber helps move things out more quickly allowing for less gassy time potential.
• Cook beans with kombu. After soaking dried beans overnight (or at least a few hours) and before boiling them, drain the soaking water (it contains some gas-causing compounds), add new filtered water and a strip of dried kombu seaweed (found at any health food store). The kombu contains enzymes (unlike our digestive tracts) that breakdown the gas-causing raffinose simple sugars in beans and cruciferous veggies.
• Eliminate high-fat and fried foods. Fat slows stomach emptying and can increase gas and bloating. Reduce even healthy fats like nuts, avocados, seeds and healthy oils to see if fat may be the culprit.
• Chew slowly and avoid carbonated beverages and gum. The less gas you consume, the less gas that has to get out. Simple!
• Add fresh ginger to meals. Ginger is a big-time gas reliever, digestion easer and nausea and motion sickness remedy. Add ginger to stir-fries, green juice and bean dishes. Enjoy hot ginger tea before and after meals or a teaspoon of fresh grated ginger before meals.
• Take a probiotics supplement and eat probiotic foods. Probiotics help restore good bacteria and ease digestion. Foods that are naturally high in probiotics include pineapple, tempeh, kimchi, natto, sauerkraut and miso. Or supplement with a high-quality probiotic like Dr. Ohirra’s, Primal Defense, Healthforce Nutritionals (Friendly Force) and MegaFood’s Megaflora.
• Exercise. Any cardiovascular exercise that strengthens your abdominal muscles (walking, running, bicycling) also helps strengthen your digestive muscles. This eases digestion. Plus, getting your heart rate up also increases your intestinal speed. Less time in the tract can often help alleviate gas. Certain yoga poses that increase blood flow to the digestive tract like the seated spinal twist can also help soothe indigestion.
• Wheel out trapped gas. Lay on the floor, legs up in the air and move them in a bicycle motion. Wheee! Trapped gas can be really painful, and this exercise will help you get some relief.

           NB    This Final pointer seems like a fairly desperate measure (smile, the mind boggles !)  Susan x

Fruit & Veggie Carvings

SOME PEOPLE ARE SOOOO CLEVER!

I was looking at some fruit carvings on the Internet recently & thought I would like to share these couple of relatively simple designs with you......needless to say it is a complete Art in itself & many do elaborate pieces for table decorations at Weddings & all kinds of Celebrations. Asian Cultures are especially clever in creating amazing masterpieces.

Carved Radish Flowers--Noi's Fruit Carving

Watermelon Bunny

Pear salad with beautiful presentation!

Strawberry Owl




























The traditional art of Thai fruit carving including watermelon carving, began in Thailand in the 14th century during the reign of King Phra Ruang, the 1st King of the Sukothai Kingdom. The first fruit carving is said to have been created to decorate a kratong during the Thai festival of Loy Kratong. Originally seen only in the Royal Court of Siam, Thai craftsmen and women have, over the last seven centuries, transformed the ancient craft of fruit carving into an art form of exquisite beauty unsurpassed elsewhere in the world and fantastic examples can be seen at weddings and feasts as well as being on display in many of the larger hotels in Thailand. Thai fruit carving is also prominent as part of religious offerings.

Cherie's Secrets to great Dressings and Sauces

When I was training at the  Living Light Culinary Institute 18 months ago, I learnt that the most flavorful Sauces and Salad Dressings have five important components: Cherie Soria demonstrates this with these beautiful pictures & advise below; I have much to be grateful for in my training as I believe Cherie teaches & offers possibly the most exciting & recognized Gourmet Raw Chef Career opportunities in the World; her many programs are offered at the Living Light Culinary Institute in Fort Bragg USA. & students come from all over the World. I know of at least one of my blog readers from Australia who is now training there right at this moment. Go Girl!!



There is no limit to the variety of exciting salad dressings, sauces, and soups you can make once you understand the principles involved. A good dressing or sauce can enable you to be totally satisfied with your salad every day, even if you do not consider yourself a “good” cook. Salads never have to be   boring-you are free to create a delicious new dressing for every salad!

•  Tart/sour/acidic: Producing a sharp sensation of taste and smell; piercing to the mind; sharply penetrating, expressive and stimulating.
• Sweet: pleasant and agreeable to the palate and mind, gratifying, with sugar-like overtones.
• Fatty or creamy: smooth, rich, oily, luscious, lush and velvety.
• Salty: increases intensity of flavors already present; adds additional taste by enhancing flavors.
• Herbs and Spices: complement and add drama and zest to the flavor of foods

Many ingredients satisfy two or more of the five components, so it’s possible to create a simple, yet delicious, dressing or sauce using only three ingredients.

For example, pineapples, oranges, and tamarind contain a natural balance of two important flavors-sweet and tart. These fruits, therefore, satisfy two of the basic elements. That makes them ideal as a base for salad dressings.

You may also use several different ingredients from the same category. For example: garlic, ginger, and hot chili peppers all fall into the spice category and, when combined with other ingredients from the basic five, they can help to create extraordinarily flavorful dressings for salads.

Celery, sea vegetables and miso all fall into the salt category, yet they can be used together in one recipe to add different salty flavors and create an individual, yet united, effect. When using more than one salt ingredient, use much less of each salty seasoning. Salt should be used sparingly, so the addition of herbs and spices are very important, since they help to flavor dressings without the overuse of salt.

Another important element is fats or other ingredients that add creaminess.The majority of salad dressings contain oil, although it is not necessary to use oil. There is no limit to the number of dressings and sauces you can make using whole-food fats (like avocado, young coconut and tahini) or fruits (like mango, pineapple, tomatoes, and cucumbers) that thicken and add creaminess. Whole-food fats are great sources of essential fatty acids, which are necessary for good health. Of course, that doesn’t mean, “if a little is good, a lot is better”, but for most people, a small amount of fat can be included in a health promoting diet. Fats also add to the “mouth-feel” or creamy texture of salad dressings. A few whole, soaked raw nuts and seeds like cashews, almonds or sesame seeds can also be used to achieve the creamy texture people enjoy so much on their salads. For easy digestion, we recommend you use only one fatty ingredient in a dressing at one time. In other words, when making a sauce or dressing, choose oil or avocado, but not both.

If you are avoiding fats in your diet, you can use peeled, seeded cucumbers or sweet red peppers and fruits like mango and papaya to create a satisfying, creamy texture. Add a tablespoon of lime juice to balance the sweetness and some fresh herbs or hot chili peppers, with salt or miso and garlic to round out the flavor



                                         Here we have Cherie in The Institute's All Raw Kitchen.....YUM, YUM!

Infinite Possibilities

     

I have found that the more I nourish my body with life giving foods, the better I feel about myself & the more likely I am to embrace my passions & desires with inspiration, renewed energy & enthusiasm.  It may be worth asking yourself "what am I doing to nourish my body today?

I saw this verse below written again in a recent publication & it reminded me that in my late teens I had this verse on my wall & it literally became  my mantra! I just love & embrace these words of wisdom;

 I believe them to be so true, but now I see the importance of first releasing any emotions I may have of inadequacy and fear  that " my Soul is actually powerful beyond measure", so I can humbly & truly "go for it"!  From my relatively limited experience at this point, I know that this emotional work opens the doorway to infinite possibilities; when we embrace our passions and desires, our Soul & the Universe  rise up in celebration & the Universe opens limitless doors for us to succeed.

 You probably know the other famous speech given by Dr. Martin Luther King that commences....."I have a dream"........so powerful, when emotionally we are ready to take action with a healthy body, mind and soul, and embrace Divine Love, Truth & Humility in all that we do.

"Our deepest fear is not that we are inadequate

Our deepest fear is that we are powerful beyond measure

It is our light, not our darkness, that most frightens us

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous? Actually who are you NOT to be?

Your playing small doesn't serve the world

There is nothing enlightened about shrinking so that
other people won't feel insecure around you

We are born to manifest the glory of the spirit that is within us,
As we are liberated from our own fear,
our presence automatically liberates others"                          Nelson Mandela

"To accomplish great things, we must not only act but also dream, not only plan but also believe."  Anatole France

So what is a Vegan?

This post is purely presented for your consideration. I myself remain not totally Vegan in my food choices all of the time, but I note that it is becoming a natural progression, as I embrace more & more Divine Truth in my daily life.

What is a Vegan?

So what is a vegan? The simple answer is that a vegan is someone who does not eat meat, eggs or dairy. In a restaurant how often is the question from the waiter, so you can eat fish...(.my answer is usually "no...nothing with eyes & a face! This generally makes it easier for others to quickly get the overall understanding, which is a sufficient explanation around a dinner table!) But there is so much more to it than that.
First, let's start with a little background information.  There is a growing concern among many that consumption of dairy and eggs is as unethical as is the consumption of meat, whilst others definitely feel this is a fact.

"...our present civilization is built on the exploitation of animals, just as past civilizations were built on the exploitation of slaves, and we believe the spiritual destiny of man is such that in time he will view with abhorrence the idea that men once fed on the products of animals' and their bodies..."

So although the original answer to the question  "What is a vegan?" is largely based on an ethical refusal to exploit animals, there is also a strong sense in more recent years that nutritionally the consumption of animal products are not healthy choices. 

Fast forward to 2005 and the publication of The China Study by T. Colin Campbell, professor emeritus of nutritional biochemistry at Cornell University. Dr. Campbell's unprecedented study spanned over 20 years and involved data collected on over 6500 human test subjects - The findings were incredible. Dr. Campbell and his colleagues were able to show a very powerful connection between the consumption of animal proteins and the development of disease in humans.
In particular, Dr. Campbell discovered that casein, the protein found in dairy, is particularly correlated with tumor development. The China study was actually able to show that tumor growth could be turned on and off by introducing or withdrawing casein from the diet.

( Please note that I personally feel there is far more to this study by Dr Campbell than just diet....I have come to understand that the growth of tumors & all illnesses are emotionally based, created by the Soul, through living out of harmony with God's Laws. It is interesting that the Medical profession continues to connect food choices  largely with illness & has endless studies & data to support this.  From my personal perspective, I do believe that healthy food choices are part of loving ourselves, & continuously supporting & honoring the body & our environment; this becomes even more vital if healing is required, whilst the emotions associated with the illness, are being addressed. Greatly simplifying it, the emotional issue is the cause of why we make the unhealthy food & lifestyle choices in the first place...... I am not a Medical Doctor however and one's journey to health is a personal responsibility so I am only presenting additional aspects you may or may not wish to consider. There is additional information on this subject available on www.divinetruth.com under the FAQ segment, if you wish to look into it further.)

 To complete this Post....
Veganism is not just a diet, but a choice to live more consciously; this has gradually caught on and veganism has now spread worldwide. I was surprised recently just how many Raw Food & Vegan choices are popping up on menus in many restaurants around the Country.
So what is a vegan then? A vegan is someone who chooses to live in harmony with the earth and its creatures rather than in supremacy over it/them. Vegans make conscious choices every day, most decide to:

• eat only plant-based foods
• insure that the plant-based foods they eat have not been exploited using genetic modification or poisonous chemicals
• promote green consciousness and sustainable living
• Many vegans will not use any animal products which include cosmetics, leather shoes & clothing etc. These choices often result in more research for the required article.

Vegan Nutrition Food Pyramid

When you switch to any diet, you need to understand the nutritional gains and losses. Vegan nutrition is no different. Whilst your body will now be enjoying the change in diet, whole foods, the variety and quantity is important to staying healthy. 

This Food Pyramid I found on the Internet, so I apologize for it not being very clear. 

• Vegetables and Fruit (41%)
• Whole grains (33%)
• Non-meat proteins, oils, natural sweetners, salt & condiments, nuts, etc. (26%)

Are you worried about a lack of variety or a very common question...where do I get my protein? These are all Fear based emotions and you will find that once you address the fear, in other words truly Feel it & understand that it originated most probably from belief systems placed on us by others, that in becoming a vegan  your health will actually improve and the body will not be lacking in any nutritional way! 
You may be surprised at how many different options you have when you start to research the kinds of food that make up the different nutritional groups. With the range of foods available now, you can even think outside your traditional cuisine or you can consider more Raw Living Food Recipes where the choices become extraordinary.

Pure Fresh Drinking Water...A Gift from the Heavens

            With thanks to Monica for this lovely picture & her Spa Water Ideas

No conversation about healthy living is complete without mentioning the importance of clean drinking water. Water is one of Nature's most important gifts to mankind; water is essential to life and we cannot survive without it  for more than about 5 days. Spring water & running fresh streams are great choices as these contain many minerals collected as the water seeps/ passes through the soil, reeds & rock formations.                                      

Just to give you a brief overview...the human brain is 75% water, our bodies 70+% & our blood 83%. We regularly loose fluids through urination, perspiration &  breathing, & it is vital that we regularly replace these fluids everyday, so that our bodies can rid themselves of waste through the kidneys & bowel & replenish spinal fluid & cells, hydrate our organs, & support the lymph system. Water is necessary for healthy digestion, beautiful skin, bright clear eyes, lubricated joints & the absorption of food; it prevents fatigue & boosts energy; water supplies oxygen & nutrients to the cells & muscles. Drinking pure fresh water determines the quality of our lives, it helps the body metabolize & maintain an ideal weight. Tap water without a filter, may not be an ideal choice as Councils add chlorine & chemicals to kill off bacteria. Always be aware of where your water is sourced as it can make you sick as well as healthy.

We may tend to take water for granted, it bathes & feeds us & drinking 2-3 litres a day is highly recommended.  Pure is best, but if you happen to be one of those people who find drinking more than a couple of glasses difficult to consume, here are some delicious ideas that may encourage you to increase your daily intake of this precious life giving fluid. It will certainly beat all carbonated fizzy drinks, Colas & all drinks laden with sugar, like many processed fruit & veggie juices & drinks like coffee with milk & sugar added.

Ingredients
Fruit...2 cups berries, citrus, melon or pineapple, most fruits work
Herbs... a sprig of mint, basil, sage, rosemary,thyme or lavender
Water & Ice

General Directions for any fruit or herb combo
In a Large Jug or Jar
Always bruise the herb leaves a little first to bring out the flavor but don't pulverise into bits.
Press the fruits with a wooden spoon in the jug, just enough to bring out some of the juice
Fill the jug with ice & add the water
This will keep in the refrigerator for up to 3 days.

These combinations can be fun to try;
ALL CITRUS ( no herbs) Slice 1 orange, 1 lime & 1 lemon in rounds
RASPBERRY LIME (no herbs) Juice of 2 limes & add the squeezed quarter pieces,2 cups Raspberries
PINEAPPLE MINT 2 cups fruit & a large sprig Mint ( leaves removed)
BLACKBERRY SAGE 2 cups fruit & sprig of Sage
WATERMELON ON ROSEMARY 2 cups watermelon cubes & a sprig of Rosemary

Raw Beauty Treatments

1. Easy At-Home Beauty Treatments

   Next time you stop by your local farmer's market or fruit shop, pick up a few extras;  fruits and vegetables can be used for mixing up your own homemade skin care products! It will save you money -- and taste great.

   
   

             Thank You to the internet for this wonderful picture which includes some of the food items I  
              plan to mention in this post;
   
   

   I was musing to myself whilst making Dinner the other night; quite a number of  items I had on the counter awaiting  dinner preparation, could also be used externally. Many are used in old remedies for all kinds of health & beauty treatments; the items on my counter happened to be mostly ideal for the skin, so could be thought of as not only promoting internal health, but external heath as well. I never cease to be amazed at how perfect our Nature Kingdom is & how well we have always been catered for; 

   I believe we have become arrogant in thinking that humanity can better God's plan; after all, He supplies everything we need in its purest form.
   Chemicals of every description are now added to so many of to-days potions, cures & remedies & many of us are influenced through advertising in believing that these products must be better! Food for thought, eh ?
   
    Getting back to the items on my counter for Dinner. Most of these items could also be used on our skin! I am not sure that my husband or my tummy would have preferred to use them in this way, instead of in a meal on this particular night, but the musing was fun! 
   
    Honey
   While some of these old-fashioned beauty treatments go back 50 years or so, this one goes back thousands. And if it was good enough for Cleopatra, it just might work for you. Honey is a great way to replenish moisture in our skin, remove dead skin cells and kill bacteria on the skin's surface. Honey is generally suitable for all skin types so it shouldn't cause a rash, irritation, or a breakout.

             Almond pulp mixed with a little honey is a great scrub for your face to get rid of dry skin.
   

   
   Apple cider vinegar is good as a cleanser, and honey is the best moisturizer on the planet.

             Mashed Strawberries are fun too, but runny & rather hard to keep on your face!
   
             Paw Paw/ Papaya
             This fruit is full of enzymes & rich in vitamins & when we mash or blend some up, it has the          
              capacity to feed & nourish our skin; it can be a bit messy but worth it, your skin will thank you    
              for a 20 min indulgence & you can always eat the leftovers!
   
             And grab some coconut oil  for a great all-natural lip moisturizer.
   
              As you can see, everything that is good for our skin is acidic and can be found in many family              
              pantry's.      
   

   
   A Little Lemon Squeeze For Nails
   Looking for an inexpensive, simple and divine-smelling nail treatment? Try fresh lemon juice "To keep your nails naturally strong and bright, soak your nails in lemon juice for 10 minutes,"  "Brush them with warm water and a toothbrush after the soak for extra shine and polish."
   
   
   Black, caffeinated tea bags can be great for dark circles (after cooling, place wet tea bags on lids for about 10 minutes).

   Organic green tea can be a fantastic skin toner to improve clarity (let it cool and spray it on your face).

   My grandmother would always apply cold pressed olive oil to her hair once a week for shine and body;

   Pure Aloe Vera gel is great for soothing sunburns and keeping the skin moisturized.

   Cucumbers on the eyes will help the puffiness go away."

            Try this for fun, an Avocado Body Mask;
   

   • 2 avocados, thoroughly mashed into a paste
   • 3 tablespoons sea salt or kosher salt
   • 1/4 cup honey
   • Grated rind of two fresh lemons, along with the juice
   • 1/4 cup organic coconut oil

    Mix all ingredients together until smooth and creamy. (The consistency should be that of a thin sour cream.) Apply to your skin for 10 to 15 minutes, then scrub off well with warm water. Keep unused portion in refrigerator for two to three days.
          
   

    I am sure there would be a whole book available recommending these old remedies; I plan to explore this more.

   PS. Guess what I was making for Dinner whilst I was musing? !