Rum Cake (Gluten Free, Mostly Paleo)

Is rum even Paleo? Technically if it’s made from raw sugar cane it should be mildy acceptable, right? Or you could just call this (already-treat) an exception, because you definitely don’t want to miss trying this one!

This year has brought a lot of new experiences and self discovery for me. I haven’t been posting much because I’ve been trying to.. we’ll say.. “figure things out”. I’ll save the long story for its own post but the inspiration for this recipe was a well-deserved vacation to Bermuda, which is apparently the land of Rum Cakes, but not so much gluten-free or paleo versions (insert meltdown).

A lot of rum cake recipes I looked up had things like instant pudding mix and dry milk… ingredients that I’ve never really baked with before and therefore swapping out some gluten free subs for these proved to be quite interesting. By some miracle my first attempt at this recipe yielded much positive feedback from a vast array of taste testers. With a few minor suggestions and my own creative tweaks, it only took two tries to get “spot on” from my most trusted and experienced Guinea pig, Alex Washut, head chef and co-owner of Jake’s.

Disclaimer: this recipe isn’t 100% Paleo, I used Gluten free flour mix and of course rum to make this cake.

Ingredients for the Cake:

  • 1 cup chopped toasted pecans (or walnuts)
  • 1/2 tsp vanilla extract
  • 1/8 cup maple sugar
  • 1/8 cup toasted coconut flakes (shredded)
  • 1 1/8 cup coconut sugar
  • 1 3/4 cup gluten free flour (I used Bobs 1:1 GF flour mix, if you don’t use a GF flour mix with xanthum gum in it already, add 3/4 tsp xanthum gum to mix)
  • 3/4 cup almond flour
  • 3 TB arrowroot
  • 1 tsp baking soda
  • 1 tsp cream of tartar
  • 1/2 cup coconut oil (melted)
  • 4 TB rum (I used coconut rum for this part)
  • 4 eggs (at room temp)
  • 2/3 cup coconut milk

Ingredients for the Glaze:

  • 6 TB grass-fed butter
  • 3 TB water
  • 3/4 cup coconut sugar
  • 1/8 tsp sea salt
  • 8 TB dark rum

Directions (Cake):

-Preheat oven to 300 degrees

-Chop and toast pecans(or walnuts) and shredded coconut on a large baking sheet for about 5 minutes. Check and stir frequently as these will go from golden to burnt very quickly. Once toasted, remove from oven and place in a small mixing bowl.


-Increase oven temp to 325 degrees

-In a small mixing bowl combine nuts, shredded coconut, maple sugar and vanilla extract. Add this mixture to the bottom of your bundt pan


-In a large mixing bowl combine the rest of the dry ingredients (coconut sugar, gluten free and almond flour, arrowroot, baking soda and cream of tartar.

-In another small mixing bowl whisk together the wet ingredients (melted coconut oil, rum, eggs and coconut milk).

-Mix wet ingredients into dry and stir until thoroughly combined. Add this mixture on top of the existing mixture in the bundt pan.


-Bake for 40 minutes if you’re using a dark pan, 45min if using a light colored pan.

Directions (Glaze):

-In a saucepan combine all ingredients except rum and bring to a boil over medium heat, stirring frequently.

-Once mixture bubbles, remove it from heat and add rum, mix thoroughly.


-Add the rum mixture back to medium heat and simmer, stirring occasionally until the mixture has reduced to 1/4 of original.

-Once the cake is out of the oven, let it cool for 10min and loosen the sides (I use a knife to gently pull away the sides and then shake the pan to make sure the bottom is lose as well)


-Poke some small holes in the cake (you can use a toothpick, or something as large as a butter knife) while still in the bundt pan and using a turkey baster inject the glaze into and on top of the cake.


-Let the glaze sit for a few minutes so it can absorb (It won’t all absorb, I take the excess back up with the baster and move in back into the sauce pan to then apply to the top once the cake is out of the pan)

-Carefully remove the cake from the pan and serve warm! If you can’t eat it all at once it will still definitely be delicious another day, store in the fridge for up tand let it warm back up to room temperature the next time you’re in need of a sweet treat!

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Spicy Orange Chicken (Paleo)

Happy Friday the 13th everyone! I hope you day hasn’t been a series of awful events, mine has been pretty great… I had the day off from work, didn’t fall down hiking, haven’t run into any walls, didn’t burn down the kitchen… it’s one for the books! Anywho, as people are off to the races trying to stick to their “New Year’s resolutions” I wanted to throw a wrench into your gears and talk about finding balance.

Often in the beginning of the year you see an influx of people hitting the gym, starting new diets, chanting that “this is the year” they are going to make some fitness and nutrition goals and stick to them. But- what are your goals? Are they realistic? What’s kept you from attaining them before? If you have attainted them before why didn’t they stick? I feel like these are the questions we all dig to make excuses for, but ultimately they should be the number one thing you address when you start something new.

Setting goals is something everyone should do, going out and working towards them is wonderful! But keep in mind, you need to do so in a sustainable way. If you haven’t been to the gym in a year and decide to hit it hard for 5 days straight off the bat, you’ll likely find that your body has other plans, and let’s face it, who WANTS to go workout when you’re so sore you can’t get out of bed? Perhaps slow and steady is a better approach…

The same goes for diet changes. Say you sign up for a nutrition challenge, you dive in head first, throw out all of the sugary processed crap in your house, kill it for the first 3 days, and then come home late one night, realize you didn’t prep for dinner and are too hungry to wait, so out of desperation you order the quickest delivered pizza in town and then deem yourself a failure. Perhaps if you took some time to restock your cabinets with canned wild alaskan salmon or sought out places that make fresh healthy prepared meals you’d have a solution to that problem without falling off the diet-wagon for the night, or for good.

With that being said, should you have to be 100% strict on your conquest to being the healthiest, most fit version of yourself? Whats wrong with a taco here and there, a skipped gym visit, or a glass of wine? In my opinion, nothing.

I personally believe that if you want to make a lifestyle change STICK, it has to be sustainable, and to be sustainable, you can’t restrict yourself all the time. You can and SHOULD make better choices most of the time, but you also shouldn’t sacrifice a night out with friends, a family get together, or spend your whole vacation worrying about how your going to burn off the calories in that Pina Colada you just had. You only live once- and your journey to better yourself is a lifelong one, so take the time to plan out your new goals, conquer them, and celebrate with no regrets. Food for thought 🙂

And now to the part you’ve been asking for, the recipe! This is the second time I’ve made orange chicken and I think I finally got it right! Tell me what you think 🙂

Ingredients:

  • 3 lbs. chicken breast
  • 1 Tb. avocado oil
  • 2 oranges, zested and juiced (*zest before juicing!)
  • 1/3 cup coconut aminos
  • 1 Tb. fresh grated ginger
  • 3 Tb. tomato paste
  • 2 Tb. honey
  • 1 tsp. sea salt
  • 1 tsp. garlic powder
  • 1/2 tsp. red pepper flakes
  • 2 tsp. arrowroot
  • 1-2 Tb. sesame seeds

Instructions:

-Dice chicken into 1″ cubes

-Add avocado oil and chicken to a large frying pan over medium heat. Cook (turning once or twice) for 7-10 minutes until chicken is no longer pink inside

-While chicken is cooking combine orange zest, juice, coconut aminos, ginger, honey, salt, garlic, and red peper flakes

-Add sauce to the pan with chicken and simmer on low (stirring often to coat chicken) for 5 minutes or until the sauce reduces to about half

-Turn off heat and add arrowroot to thicken the sauce, toss thoroughly to combine

-Add sesame seeds to the chicken, pair with your favorite veggie and rice-variation and enjoy!

 

Apple Pie Tarts (Paleo, Egg-Free)

This past weekend I had an Olympic Weightlifting competition up in Concord, NH. It was a pretty small meet and I’m lucky enough to train with most of the people that were there so it was even more fun to compete with a bunch of friends! Some of the highlights of the trip were getting to see my roommate, Chelsea, and good friend Ryan partake in their first ever Oly meet. They freaking killed it and I couldn’t be more proud of them! Flashback to when I had my first meet and I couldn’t feel my legs and hit only 1/6 lifts, HA! Another highlight was crushing some non-paleo (but still gluten-free) pizza afterwards. I think its a rule that after you almost kill yourself trying to cut weight you’re allowed to consume whatever you want that isn’t going to kill you further 🙂 After this meet my coach and I decided it was time to move up a weight class anyways… sooo ALL the baked goods are coming your way!


Oh… and I wore a poop singlet for shits and giggles 😂😂!

Apple picking is one of my favorite things to do this time of year. But then of course there is the task of trying to eat all of those apples before they go bad! So here is a pretty easy and delicious apple pie tart recipe that I hope you all enjoy!

Ingredients:

Crust

  • 2 1/2 cups almond flour
  • 1/4 tsp sea salt
  • 1/4 tsp baking soda
  • 5 TB coconut oil, melted
  • 3 TB maple syrup
  • 2 TB almond milk
  • 1 1/2 TB vanilla extract

Filling

  • 2 TB grass-fed butter
  • 3 apples, peeled, cored and cubed
  • 1 TB apple cider
  • 1 TB honey
  • 1 tsp lemon juice
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon

Instructions:

  • Preheat oven to 350 degrees
  • In a large mixing bowl combine all crust ingredients and mix until fully incorporated
  • Grease a mini-cupcake pan (or if you want to get fancy use these tart tins) with coconut oil
  • Take 1-2 TB sized scoops of the crust mixture and press them into the tins to create a pocket for the filling, try to keep the thickness of the dough the same on the bottom and the sides
  • Once the dough is set, heat the butter for the filling in a large pan over medium heat
  • After the butter has melted add the apples and apple cider, cook down for 8-10 minutes or until the apples are soft
  • Remove the pan from the heat and add the honey, lemon, vanilla and cinnamon. Stir to combine
  • Add 1-2 TB scoops of the filling to each tart crust
  • Bake for 10-12 minutes or until the crust is golden brown (I accidentally over cooked mine.. oops!)
  • Make sure to let the tarts cool for about 3-5 minutes before removing them from the pan, using a toothpick to loosen the edges and wedge them out is very helpful!

You can enjoy these as bite sized snacks or make them into a decadent desert by adding this simple whipped cream:

Add all ingredients in a large mixing bowl and whip using a hand (or stand) mixer.

Enjoy!!

Monkey Fuel Bars

Hey everyone! Long time no post, and a long explanation will be heading your way soon, but for now I wanted to pick up right where I left off with a recipe using one of my favorite substitute ingredients: Fuel For Fire.

If you haven’t heard of FFF before, you’re welcome! It’s simply a delicious packet of fruit and protein. I regularly use these packets as pre/inta/post-workout snacks but have come to find out that they are a great baking substitute as well! If you don’t believe me, here’s your chance to try it yourself 🙂

Ingredients:

  • 1 overripe banana
  • 1 Fuel For Fire Banana Cocoa
  • 1/2 cup almond butter
  • 3 eggs
  • 1/4 cup coconut oil, melted
  • 1 cup almond meal
  • 3 TB coconut flour
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1-2oz dark chocolate, melted (topping)


    Instructions:

    • Preheat oven to 350 degrees
    • Add banana, fuel for fire, almond butter, eggs and coconut oil in a large bowl and mash/mix until fully incorporated
    • In a separate bowl mix almond flour, coconut flour, baking soda and sea salt
    • Add dry ingredients to wet ingredients and mix until no chunks remain
    • Pour batter into greased (use coconut oil) 8×8 baking dish (I made a 1/2 recipe and used this amazing baking pan to make the mine)

    • Bake for 17-18 mins, let cool for a few minutes before transferring to a cooling rack
    • Once cool, melt chocolate in a microwave safe bowl or double boiler

    • Drizzle chocolate over each square (I use wilton decorating bags to help with this) and pop them in the fridge for about 10 minutes until the chocolate has cooled and solidified again

      Then enjoy!! These make a great “real food” pre or post workout snack containing a pretty balanced amount of protein, fat and carbohydrates! I’ve used FFF for a substitute for bananas, apple sauce, mashed potato, pumpkin puree, mostly anything that is used as a binder. The bananas add a bit more texture but the results are equally delicious either way. I made this recipe without bananas because… I didn’t have any! It pays to think outside the box sometimes, especially when you regularly stock up on things like Fuel For Fire! Check them out!

      Apple & Cherry Stuffed Pork

      Pork has been on sale at River Valley Market for a few weeks now. Depending on when I’m able to get there I usually stock up on whatever is a good deal! Most of their meats are locally sourced, pasture raised, hormone and antibiotic free- so the good news is you can’t really go wrong there! Same for the butcher shop in Northampton: Sutter Meats. Everything there is top of the line, although it’s a little more expensive so I tend to just get specialty items there like marrow bones.

      Anywho, the last few times we’ve eaten pork chops the recipes have been super basic: grilled, seasoned and baked, etc. So today I wanted to change things up a bit. I’ve stuffed pork chops with all sorts of things, but growing up I HAD to have applesauce with my pork so for me, pork and apples are like peanut butter and jelly. When I was thinking of other ingredients to add to the mix I quickly shuffled through the usual suspects like pears, bacon, cranberries, and decided to try out cherries! For shits and giggles I googled stuffed pork recipes and what do you know- I definitely wasn’t the first one with this idea!

      PaleOMG popped up as one of the first recipe links so I happily followed her recipe (with a few variations) and it came out pretty darn good! Heres what I used:

      Ingredients:

      • 4-6 thick cut pork chops
      • 1 medium apple, cored and finely diced
      • 3/4 cup red cherries, pitted and finely diced
      • 1/2 cup yellow onion, diced
      • 2 garlic cloves, minced
      • 2 TB coconut oil
      • 1/2 tsp cinnamon
      • 1/4 tsp garlic powder
      • 1/8 tsp ground cloves
      • salt and pepper to taste

      Instructions:

      -Preheat oven to 400 degrees

      -In a large skillet over medium heat, sauté the onion and garlic in 1 TB of coconut oil until translucent

      -Add the apple, cherry, cinnamon, garlic powder and cloves to the skillet an cook until soft, about 6 minutes

         

       -While stuffing is cooking cut pockets in the pork through the fatty side of the meat, be careful not to chop off a finger or cut through to the other side!

      -Season the outside of the pork chops with salt and pepper then stuff them with as much yummy goodness as possible

      -Place stuffed chops on a rimmed baking sheet and bake for 20 minutes

      -Then enjoy!

        
       

       

       

       

      Pumpkin Bacon & Chive Biscuits (Paleo, Nut-Free)

      You might be wondering where I have been the last 9 months… and to answer that in one word, I have been BUSY! There have been a boatload of changes: bought a house, had to buy a new car, started a new full time job while still maintaining two other part time jobs. It’s been a little hectic to say the least. But I am happy to be back and although I haven’t had the time to make many new recipes myself, I wanted to share some that I have enjoyed making and munching on while I’ve been MIA.

      These biscuits are brought to you by The Urban Poser whose blog I peruse quite often to find tasty recipes! So without further ado:

      Pumpkin Bacon & Chive Biscuits (Nut, Dairy and Gluten-Free)

      Ingredients:

      • 3-4 Strips of Bacon, cooked until crispy
      • 1/2 Cup melted fat (Bacon grease works great here!)
      • 1/2 Cup + 2 TB coconut flour
      • 3/4 tsp baking soda
      • 1/4 tsp sea salt
      • 1 TB apple cider vinegar
      • 1/2 Cup  pumpkin puree
      • 3 large eggs
      • 1/2 Cup finely chopped fresh chives (substitute: green onions)

      Instructions:

      -Preheat oven to 350 degrees

      -In a large bowl combine the coconut flour, baking soda and salt

      -In a separate bowl whisk together the cooking fat, vinegar, eggs and pumpkin puree until combined.

      -Mix the wet ingredients in with the dry ingredients then add finely chopped bacon and chives

      -Using a 1/4 cup measure, gently pack and drop the biscuits onto a parchment lined baking sheet

      -Bake for 18-20 minutes or until the edges start to crisp

      -Allow biscuits to cool for about 5 minutes and then enjoy!

      IMG_2957

      Surf & Turf Stuffed Summer Squash (Paleo, AIP, LowFodmap, 21DSD)

      I am starting to feel myself again after having some time off from one of my jobs and from weightlifting. Not to say those were the issues but it has given me some time to really reflect on things and organize my life. This morning at physical therapy I was finally able to play with a barbell again and given the “OK” to add some lifting back in! I plan on taking my time and really focusing on improving my form, technique, stability and mobility so I don’t end up back where I started. Every time I injure myself I take it as a learning experience and use it to grow stronger and more aware of my body’s capacity. I tend to get so wrapped up my goals that I overlook smaller details in my training that need attention. This past week was quite humbling and a good reminder that I am still recovering from years of being sick and treating my body like crap. Rome wasn’t built in a day, and having strong foundations inside and out is without a doubt the most important. 

      I won’t bore you with too much blabbering about myself today, but stay tuned for an update of my bio within the next week or two. I left it with a little bit of a cliffhanger because I wasn’t sure that I was ready to share my full story at the time. But after the loss of a friend who was a big influence on my life and ultimately some of the reason why I am where I am today, I feel compelled to share in hopes that it might reach some people that are struggling or have struggled with the same issues that I have and give them a glimmer of hope.

      Anyways, to lighten up the rest of this post lets get to the recipe! This is based off of my all time favorite recipe from the 21 Day Sugar Detox . If you don’t own the books or haven’t tried the detox, you need to! I can honestly say that through many years of being Paleo I always continued to struggle with an addiction to sugar. It’s one of those things that is INCREDIBLY hard to shake, probably harder than smoking although I’ve never smoked so I can’t compare personally, but the withdrawals are real! Once you realize that you don’t need sugar for energy, your body can start to fuel itself properly and you will get a whole new and sustainable level of energy!

      Ingredients:

      • 4 large zucchini or summer squash
      • 1 TB. cooking fat (I used coconut oil)
      • 1 celery stalk, minced
      • 1 medium carrot, shredded
      • 1/2 medium onion, diced
      • 2 TB. coconut aminos
      • 3-5 drops fish sauce 
      • 1/4 cup scallions, diced
      • 1 cup shrimp, peeled, deveined and minced
      • 1 lb. grass fed ground beef
      • 1 tsp. fresh ginger, minced
      • Sea salt and black pepper

      Instructions:

      -Preheat oven to 350 degrees

      -Cut the squash in half and use a spoon to scoop out as much of the insides as possible (the more you scoop out the more room for stuffing!!)

        

      -Place the squash face down on a rimmed baking sheet and cook for 25-30 minutes (depending on thickness) until they are easily pierced by a fork on the inside

      -While the squash cooks, melt the cooking fat in a large skillet over medium heat 

      -Dice the remaining squash and add it to the skillet along with the onion, carrots, celery, coconut aminos, fish sauce, salt and pepper

        
        

      -Satuee veggies for 5 minutes then add minced shrimp, ground beef, minced ginger and scallions to the skillet

      -Continue cooking until the shrimp are pink and the ground beef is browned

        
      -Remove squash from oven when fully cooked and flip them over on the pan

      -Stuff each squash as much as possible! Then broil them in the oven for 2-3 minutes until they are nicely bribes in top

      -Garnish with a drizzle of sesame oil and some more diced scallions and enjoy! 

        
      Notes: The recipe in the 21 DSD cookbook is called “cabbage-wrapped dumplings”. Diane gives a recipe for a delicious sauce to top these with but I will keep that a secret… Grab the book to find out!😜

      Also- to make this lower FODMAP leave out the white onions and add more scallions. 

        Strawberry Rhubarb Jam (Paleo)

        Well I have some exciting news to share with you all today! I am now officially the nutrition coach for the North East Grid League Springfield Musketeers! If you aren’t familiar with the Grid League, it’s basically crossfit taken to the next level. Teams are drafted and combined to showcase some of the best athletes and their respective strengths. Similar to football in many ways, it gives athletes to really capitalize on what they are good at in a competitive setting. It’s fast paced and uber fun to watch! If you don’t believe me check it out for yourself!

          
        More info to come on that topic, but for now, if you are in the Weatern Mass area come down to Crossfit Swarm on Saturday, June 13th and come chat with me and try some of my delicious treats! I will have a booth at their 80’s themed competition. Should be a great day! 

        In other news this will be the third week of my local farm share delivery from Forty Acres Farm in Granby, MA. I have thoroughly enjoyed experimenting with some new veggies and cuts of meat! I highly reccomend investing in a local farm share. There is no better way to support local farms and receive the freshest meat and produce possible! Not to mention you can trust that you are getting a high quality product. I suggest visiting the farm and getting to know the farmer. Patrick Benson is the owner and farmer at Forty Acres Farm and be only does he do everything pretty much himself but he is super knowledgable, kind, welcoming, and hardworking. He gave me the tour of of farm even before seeds were really sprouting but was able to express his passion for organic, sustainable farming practices as well as pasture raised meats. His animals are also halal raised and humanely slaughtered. He takes great pride in his products, as he should, they have been outstanding! 

        The first week we got a bunch of rhubarb, which I have surprisingly never used before! I  was eager to make various rhubarb treats but unfortunately most of them needed some tweaking to be at my standards. This jam, however, came out great! I’m thinking it will be perfect to use as a filling or spread on cupcakes, cakes, muffins or maybe even some paleo bread if you have some lying atound! 😜

        ingredients:

        • 1.5 cups local rhubarb, cut into 1 inch pieces
        • 1.5 cups organic strawberries, hulled and cut in half
        • 1/3 cup local raw honey 
        • Juice of 1 lemon

        Instructions:

        -Combine all ingredients over medium heat in a large, thick bottomed pot

          

          
        -Simmer for 15-25 minutes, stirring occasionally and mashing fruit with fork until the jam starts to thicken to desired consistency

          
        -Let cool for 5 minutes and enjoy! 

          
        Jam can be kept in the refrigerator for about 2 weeks. It can also be frozen in an airtight container.

        White Velvet Hash (Paleo, AIP)

        Hey everyone! I apologize for neglecting my blog lately I have just been consistently wrapped up in too many things! It’s definitely gotten to me as my adrenals are telling me they can’t keep up. Between long hours of work, cooking, baking, personal training, lifting, WODs, and now physical therapy, there just isn’t enough time in the day! Lucky for my readers and for myself I have decided to (and been forced to) make some changes in order to restore my health once again and to get back to doing the things that make me happy (like THIS!).

        For those of you that know me, I continue to struggle with spinal issues. It’s a work in progress and at this point it just one thing after another, but I hope that eventually my troubles will be much farther and fewer between. Most currently I have been dealing with a pinched nerve in my lumbar spine that was causing muscle weakness in my right leg and subsequent knee pain because my right leg was failing to get into the proper position. Since I went back to Physical Therapy (shout out to ProEX in Springfield for being amazing!) I have seen a HUGE improvement in my right leg. In fact I ended up getting a PR on my snatch a few days into PT. On the downside, the pain has since centralized itself to my lumbar spine which is far more uncomfortable than my knee! It’s a process that needs to happen though, and since i have had back pain I have been advised to cease all activity that compresses the spine…. It doesn’t take long to realize that cuts out mostly everything besides a few specific exercises. Luckily I should be able to get back to lifting in about 2 weeks or once the pain is gone. Until then I’m all about them core exercises! And my compex, which has super helpful in muscle recovery and also has strength settings so I don’t feel like I am doing NOTHING for the next 2 weeks!

          
        On the plus side, my relatively nonexistent workout load gives me some much needed time to let my creative wheels turn again in the kitchen! (I’m sure my boyfriend will be happy about this because I’ve been cooking the most basic and uninteresting things lately! lol… sorry Mickey!) Some of you might have seen my recipe for Red Velvet Hash, which was AH-mazing! Well, this one has similar ingredients but a whole different flavor profile, a MUST try!


        Ingredients:

        • 1 large white sweet potato (Japanese or Hannah), shaved
        • 2 medium golden beets, peeled and shaved
        • 1 medium yellow onion, diced
        • 2-4 TB. coconut oil
        • 2 TB. fresh chives, diced
        • 1 TB. tarragon
        • 1 tsp. garlic powder
        • 1/2 tsp. onion powder
        • 1/4 tsp. salt
        • 1.8 tsp. pepper

        Instructions:

        -In a large skillet melt 2 TB. coconut oil over medium-high heat

        -Add diced onion to the skillet and cook until translucent, about 3-5 minutes

        -Add shaved beets and potato to the skillet and cook for 5 minutes, stirring once or twice

        -Add the rest of the ingredients (including the rest of the coconut oil if you need it) to the skillet and stir to combine

          
        -Cover and cook for about 10 minutes, stirring occasionally, until beets and potatoes are soft

          
        -Add in some cooked meats if desired, top with some eggs or use as a delicious side dish! You could also turn the skillet to high and really crisp up the hash if you prefer it crispy! Lots of possibilities with this one!

          
        Enjoy!