Friday, August 29, 2014

No Bake Black Forest Cheesecake Pie

No Bake Black Forest Cheesecake Pie | #Dessertrecipesvideos #Whitechocolateraspberrycheesecake #Nobakebrowniebattercheesecake #Summerdesserts #Cheesecakerecipesvideos #Whitechocolateraspberrycake #Easynobakedesserts #Pineappledessert #Heavywhippingcreamrecipesdeserts #Miniblueberrycheesecakes #Nobakepineapplecheesecake #Cakerecipes

Ingredients

  • 1 ready-to-use chocolate crust (Oreo or chocolate graham cracker crust)
  • 1 package (8 oz) cream cheese, softened
  • 1/3 cup granulated sugar
  • 1 cup sour cream
  • 2 teaspoons vanilla extract
  • 1 carton (8 oz) Cool Whip, thawed
  • 1/4 cup cocoa powder
  • 2 tablespoons powdered sugar
  • 1 can (21 oz) cherry pie filling

Instructions

  1. In a mixing bowl, beat cream cheese and granulated sugar until smooth and combined.
  2. Add in sour cream and vanilla extract. Beat together until combined. Fold in Cool Whip with a spatula and stir until it's mixed well.
  3. Spread half of the mixture into the ready-to-use pie crust.
  4. Add cocoa powder and powdered sugar to the remaining cream filling and beat together until combined.
  5. Spread evenly over the cream cheese layer.
  6. Cover and let refrigerate for at least 6 hours or overnight works really good too. Cut into slices and serve each slice with some cherry pie filling.

recipe adapated >>>>>  here

Wednesday, August 27, 2014

Baked Parmesan Chicken

Baked Parmesan Chicken | #Longhornparmesancrustedchicken #Crispygarlicchicken #Parmcrustedchicken #Crustedchickenrecipes #Thinchickenbreastrecipes #Italiancrustedchicken #Meltinyourmouthchicken #Foodrecipes #Healthybakedchickenrecipes #Bakedchickenrecipeseasy #Easybakedchickenrecipes #Bakedlemonchicken

Ingredients

  • 6 chicken breast tenderloins
  • 3 tbsp butter
  • 1/4 cup dry bread crumbs
  • 1/2 cup shredded Parmesan
  • 1 tsp oregano
  • 1 tsp parsley
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Melt butter in a medium dish.
  2. Add dry bread crumbs to a second medium dish.
  3. Add in shredded Parmesan cheese
  4. Mix oregano, parsley, paprika, salt, and pepper into the bread crumbs and Parmesan cheese
  5. Dip one of the pieces of chicken into the melted butter and immediately dip it into the breadcrumb/cheese mixture.
  6. Repeat with each of the remaining pieces of chicken.
  7. Place your oven preheated to 400 degrees.
  8. Bake for 20-25 minutes until chicken is done.

recipe adapted >>>>>  here

Tuesday, August 26, 2014

Quick Teriyaki Chicken Rice Bowls


Quick Teriyaki Chicken Rice Bowls | #Japanesefood #Hummuslunchideas #Cookingrecipes #Healthyeating #Lunchmealprep #Healthysnacks #Healthymealprep #Mealprepfortheweek #Lunchrecipes #Mealprepbowls #Healthylunch #Healthyeating


Ingredients

  • 1 lb boneless skinless chicken breast, cut into bite size pieces
  • salt and pepper
  • for the sauce:
  • 1/4 cup packed light brown sugar
  • 1/4 cup low-sodium soy sauce
  • 2 Tablespoons rice or apple cider vinegar
  • 1/2 teaspoon ground ginger
  • 2 cloves garlic minced
  • 1 Tablespoon cornstarch
  • additional:
  • rice
  • steamed broccoli


Instructions

  1. Cook rice according to instructions on packaging.
  2. Steam broccoli.
  3. Season chicken pieces with salt and pepper and place in large non stick skillet.
  4. Cook until done, stirring often.
  5. In a small bowl or a measuring cup, combine brown sugar, soy sauce, ginger, garlic, vinegar and cornstarch. Whisk together until there are no cornstarch lumps. Add sauce to chicken and cook stirring constantly, until it thickens into shiny glaze.
  6. Remove from heat and serve immediately with rice and steamed broccoli.

recipe adapted >>>>>  here



Rated 5/5 based on 332 customer reviews

GARLIC PARMESAN BROCCOLI AND POTATOES IN FOIL

GARLIC PARMESAN BROCCOLI AND POTATOES IN FOIL | #Scallopedpotatoeseasy #Homemadescallopedpotatoes #Foodrecipesvideos #Scallopedpotatoescheesy #Bestscallopedpotatoes #Potatorecipesvideos #Meatlessmonday #Meatlesspotpie #Healthyrecipes #Veggierecipes #Veggiedishes #Dinnerrecipes 
Ingredients
  • 3 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon Italian seasoning
  • 1/4 teaspoon onion powder Kosher salt and freshly ground black pepper, to taste
  • 24 ounces broccoli florets*
  • 16 ounces baby potatoes, halved
  • 1/4 cup freshly grated Parmesan
  • 2 tablespoons chopped fresh parsley leaves

 DIRECTIONS:
  1. Preheat oven to 400 degrees F.
  2. In a small bowl, whisk together olive oil, garlic, Italian seasoning and onion powder; season with salt and pepper, to taste.
  3. Cut four sheets of foil, about 12-inches long. Divide broccoli and potatoes into 4 equal portions and add to the center of each foil in a single layer.
  4. Fold up all 4 sides of each foil packet. Spoon the garlic mixture over the broccoli and potatoes.
  5. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed.
  6. Place foil packets in a single layer on a baking sheet. Place into oven and bake until tender, about 12-14 minutes.*
  7. Serve immediately, sprinkled with Parmesan and parsley, if desired.
Recipe Adapted here

Sunday, August 24, 2014

HOMEMADE PANCAKES WITH BLUEBERRIES

HOMEMADE PANCAKES WITH BLUEBERRIES | #Instantpoteggmoldrecipes #Instantpotangelfoodcake #Monkeybreadinstantpot #Easyinstantpotrecipesforbeginners #Instantpotketorecipes #Instantpotmeatloaf #Snacksforkids #Kidfriendlymeals #Blueberrypancakes #Corndognuggets #Hotdognuggets #Kidfriendlybreakfastideas



Ingredients

  • 1 cup All-purpose Flour
  • 1/2 tbsp Sugar (optional)
  • 1 tsp Baking Powder
  • 1/8 tsp Salt
  • 1 Egg
  • 3/4 cup Milk
  • 1 tbsp Melted Butter (cooled)
  • OPTIONAL: Blueberries and Maple Syrup


Instructions

  1. INSTANT POT
  2. In a large bowl, mix together the flour, sugar, baking powder and salt.
  3. In a small bowl, beat the eggs and then add the milk and butter.
  4. OPTIONAL: Add 1-2 tablespoons of maple syrup to the wet mixture.
  5. Gently add the wet mixture to the dry mixture and stir until just combined (there will be lumps).
  6. Gently fold in the blueberries.
  7. Divide the mixture equally into the silicone tray. Each should be about 3/4 of the way full.
  8. Cover the silicone tray with a paper towel followed by foil. The foil should wrap around the edges to ensure no condensation seeps in.
  9. Add 1.5 cups of water to the Instant Pot.
  10. Add the metal trivet that came with the Instant Pot to the bottom.
  11. Place the foil covered silicone tray on top of the trivet.
  12. Place the lid on top with the valve in the sealed position.
  13. Press the "cake" setting button and set for 5 minutes.
  14. NPR for 2-3 minutes and then QR.
  15. Remove the silicone tray from the Instant Pot and turn out on a flat surface. To help with removal, press the flat part on the bottom of the trays vs squeezing the sides.
  16. Serve with butter, maple syrup and more blueberries and enjoy immediately!
  17. STOVETOP/GRIDDLE
  18. Pre-heat a griddle or non-stick large skillet to medium-low heat.
  19. In a large bowl, mix together the flour, sugar, baking powder and salt.
  20. In a small bowl, beat the eggs and then add the milk and butter.
  21. OPTIONAL: Add 1-2 tablespoons of maple syrup to the wet mixture.
  22. Gently add the wet mixture to the dry mixture and stir until just combined (there will be lumps).
  23. Gently fold in the blueberries.
  24. When griddle is fully heated (don't use it too early!!) ladle a scoopful of batter onto the griddle or skillet. Adjust for your size preference.
  25. When the pancake is browned on the bottom and bubbles rise to the surface, flip and cook until the second side is lightly browned.
  26. Transfer to a plate and serve immediately.

recipe adapted  >>>>>  here



Rated 4.9/5 based on 738 customer reviews

Saturday, August 23, 2014

Vegan & No Bake Chocolate Peanut Butter Cheesecake

Vegan & No Bake Chocolate Peanut Butter Cheesecake | #Dessertrecipes #Cookingrecipes #Glutenfreedesserts #Vegansweets #Cakerecipes #Sweetrecipes #Vegancheesecakerecipe #Vegandessertrecipes #Vegandessertvideos #Vegancakerecipes #Vegansweets #Veganbaking

Ingredients

  • Crust:
  • ½ cup raw pecans
  • ½ cup dates pitted (don’t forget to remove the pits)!!
  • 1 ½ TBS unsweetened cocoa powder
  • 2 TBS unsweetened, shredded coconut
  • 1 TBS honey or pure maple syrup
  • ¼ tsp sea salt
  • Filling
  • 1 cup roasted, unsalted cashews soaked for at least 1 hour
  • 6 TBS pure maple syrup
  • ¼ cup coconut oil melted
  • ¼ cup unsweetened chocolate or semi-sweet chocolate chips, melted
  • ¼ cup creamy peanut butter
  • ½ cup coconut cream
  • 1 tsp pure vanilla extract
  • 2 TBS unsweetened cocoa powder
  • ¼ tsp sea salt
  • Chocolate peanut butter topping:
  • ¼ cup semi-sweet chocolate chips
  • 2 TBS creamy peanut butter

Instructions

  1. First, soak 1 cup of cashews in enough boiling water to cover them for at least 1 hour. After 1 hour rinse and drain and proceed with the recipe.
  2. Crust:
  3. Line a 6” round cake pan (deep) with parchment paper. Set aside.
  4. Put dates and pecans in the container of a Vitamix blender or a food processor fitted with the “S” blade. Process until mixture is resembles a coarse meal and is uniform throughout.
  5. Add the rest of the to the blender/food processor and blend/process until the mixture just starts to clump together. (Do not over process here or the bites will become oily)!
  6. Pour the mixture into the prepared pan and press it evenly into the bottom of the pan.
  7. Put the pan with the crust in it in the refrigerator while you make the filling.
  8. Filling:
  9. In a microwave safe dish or in a small pan over medium-low heat melt together the peanut butter, chocolate, maple syrup and coconut oil until smooth. Set aside.
  10. Place the soaked, rinsed and drained cashews and the coconut cream into the container of your Vitamix blender. Blend until smooth.
  11. Add the melted chocolate, peanut butter & coconut oil mixture, vanilla extract, cocoa powder and salt to the Vitamix/blender. Blend for 30-60 seconds or until silky smooth. You may need to stop, scrape down the sides and continue blending.
  12. Pour the filling into the prepared pan and evenly spread it over the crust.
  13. Place the pan back in the refrigerator until it sets up and becomes solid (about 1-2 hours).
  14. Topping:
  15. Melt ¼ cup chopped semisweet chocolate or chocolate chips with 2 TBS peanut butter and stir until smooth. Evenly spread over firm filling. Return to fridge to set.
  16. To serve, remove from fridge and let sit at room temperature for 20 minutes. This tastes the best when it’s not straight out of the fridge and has a little time to sit at room temperature!

recipe adapted  >>>>>  here

Tuesday, August 19, 2014

Unicorn Pancakes

Unicorn Pancakes | #Unicornpancakes #Pancakeart #Horsepancakes #Birthdaybreakfastkids #Kidsbreakfastideas #Confettipancakes #Kidfriendlymeals #Pancakeart #Unicornfood #Pancakeideas #Unicornpancakesrecipe #Birthdaybreakfastkids

Ingredients

  • For pancakes:
  • 2 cups flour
  • 3 tablespoons sugar
  • ½ teaspoon salt
  • 1 tablespoon baking powder
  • 2 Eggs beaten
  • 1 teaspoon vanilla extract
  • 1 ¾ cups Milk
  • ¼ cup butter melted but cooled slightly, ½ stick
  • For unicorn:
  • Whipped topping
  • Rainbow sprinkles
  • 2 Blueberries for each unicorn
  • 1 Sugar cone for each unicorn
  • 1 slice Cooked bacon for each unicorn
  • M&Ms 2 for each unicorn

Instructions

  1. In a medium bowl, whisk together dry ingredients: flour, sugar, salt, and baking powder.
  2. In a separate bowl, whisk together the eggs, milk, and vanilla. Then, slowly add the butter.
  3. Create a well in the middle of the dry ingredients. Pour wet ingredients into the well and stir the batter until combined. There may be small lumps. Allow the batter to rest at least 5 minutes.
  4. Heat a griddle to 300 degrees. Spritz with non-stick cooking spray for coat with additional butter prior to adding batter.
  5. For the unicorn, pour about 1 cup batter on the griddle. For the snout, use about ½ to 2/3 cup batter. When bubbles begin to break on the surface of the pancakes, flip and cook an additional 2 to 3 minutes or until completely cooked through.
  6. To decorate the unicorn, place the face pancake on a large plate. Put the smaller pancake towards the bottom of the larger pancake.
  7. For the snout of the unicorn, place two small slits and then shoved one M&M sideways into each hole.
  8. Position the eyes above the snout.
  9. Cut bacon in half (perhaps three pieces depending on the length) and place two pieces of bacon as the unicorn ears.
  10. When ready to serve, use whipped topping to create a mane. Sprinkle lightly with rainbow sprinkles. Top with a sugar cone as the unicorn horn. Serve immediately.

recipe adapted >>>>>  here

Saturday, August 9, 2014

Instant Pot Garlic Parmesan Chicken

Instant Pot Garlic Parmesan Chicken | #Crockpotdinner #Crockpotcooking #Crockpotslowcooker #Cookingrecipes #Potrecipeshealthy #Crockpotdishes #Crockpotdinner #Chickencrockpotrecipes #Crockpotcooking #Crockpotslowcooker #Cookingrecipes #Crockpotrecipeseasy


Ingredients

  • 2 Tbsp butter
  • 1 small yellow onion, diced
  • 4 large garlic cloves, minced
  • 1/2 cup chicken broth
  • 1/2 tsp garlic powder
  • 1/4 tsp pepper
  • 1/2 tsp salt
  • 8 oz sliced mushrooms (optional)
  • 1 1/2 lbs boneless skinless breasts sliced into 1/2 inch filets
  • 1 cup half and half
  • 2 Tbsp flour
  • 1/2 cup parmesan cheese
  • 3 oz coarsely chopped spinach
  • Salt and freshly ground pepper
  • To make with pasta:
  • 10 ounces uncooked fettuccine noodles or linguine noodles
  • 3 cups water

Instructions

  1. Turn your Instant Pot to the saute setting (more). When the display reads HOT add in the butter. Once the butter is melted add in the onions and saute for about 3-4 minutes. Add in the garlic and saute for 30 seconds. Add in the chicken broth, garlic powder, pepper and salt. Stir. Add in the mushrooms (if using) and chicken.
  2. Optional: If you want to cook pasta at the same time and in the same pot you can. Just get a pan that will fit inside your Instant Pot* and fill it with 3 cups or water and then break 10 ounces of fettuccine or linguine noodles to fit inside the pan (see my note below). Carefully place the pan on top of the chicken. I use a homemade silicone sling that I cut from a silicone baking mat* to lower my pan down onto the chicken. You can also make a foil sling.
  3. Cover the pot and secure the lid. Make sure valve is set to sealing. Set the manual/pressure cook button to 6 minutes (this is the cooking time for the 1/2 inch pieces of chicken breast, if they are thicker than that you may need more time). Let the pressure release naturally for 10 minutes and then move the valve to “venting.”
  4. Remove the lid. If you are cooking pasta, carefully remove the pan of pasta and set aside. Use tongs to place the chicken on a platter. Loosely cover with foil. Turn the Instant Pot to the saute setting. Warm the half and half up in a pyrex measuring cup for 45 seconds in the microwave. Whisk the flour into the half and half until it’s smooth. Whisk the mixture into the Instant Pot. This will thicken up the sauce in a few minutes. Add in the parmesan cheese. Add in the spinach. Salt and pepper to taste. If using pasta, drain any water off of the pasta and stir into the pot.
  5. Serve sauce (and optional pasta) with the chicken.

RECIPE ADAPTED  >>>>>  here

Thursday, August 7, 2014

Sautéed Carrots And Zucchini Recipe

Sautéed Carrots And Zucchini Recipe | #Sauceforchicken #Redpepperrecipes #Chickenbreast #Bakedchickenrecipes #Cheesypestochickenbake #Cookingrecipes #Healthydinnerrecipes #Plantbasedrecipes #Healthyeating #Roastedveggies #Veggiesidedishes #Roastedzucchini


Ingredients

  • 2 zucchinis, sliced
  • 3 to 4 carrots, thinly sliced
  • 1 tsp. dried thyme
  • 1 tsp. dried parsley
  • 1 tsp. garlic powder
  • 1/2 tsp. dried oregano
  • 1/4 cup olive oil
  • 2 tbsp. ghee or olive oil
  • Sea salt and ground black pepper

Instructions

  1. In a big bowl add the sliced zucchinis and carrots.
  2. Pour the olive oil over the sliced vegetables, sprinkle with all the herbs and spices.
  3. Season to taste with salt and pepper, then toss until everything is well coated.
  4. Preheat skillet over medium heat, and melt the ghee.
  5. Saute the vegetables while tossing until tender, about 8 to 10 minutes.

recipe adapted >>>>>  here

Wednesday, August 6, 2014

ASPARAGUS PASTA SALAD

ASPARAGUS PASTA SALAD | #Coldpastasaladrecipes #Steakfajitapastasalad #Chickenpastasalad #Orzopastasalad #Summerpotluckrecipes #Summerpastasalad #Asparagusrecipes #Sundriedtomatorecipes #Pestopastasaladrecipes #Pastarecipeshealthy #Sundriedtomatopasta #Asparaguspastasalad

Ingredients

  • 8 oz. penne pasta, uncooked
  • 1 lb. asparagus, trimmed and cut into 2 inch pieces
  • 1 cup halved cherry tomatoes
  • 1/3 cup thinly sliced purple onion
  • For the dressing:
  • 1/3 cup plain greek yogurt
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • 1 tbsp freshly chopped parsley
  • 1 tsp sugar
  • 1 tsp lemon zest
  • salt and pepper to taste

Instructions

  1. Boil the pasta for 12 minutes then add the cut asparagus to the boiling water. Cook for an additional 2 to 3 minutes and then drain pasta and asparagus in a strainer and run under cold water until pasta and asparagus have cooled. Drain completely and place in a large bowl.
  2. Add in the tomato and onion and toss to coat.
  3. Meanwhile whisk together all the ingredients for the dressing and pour over pasta. Stir to coat. Serve chilled. Enjoy!

recipe adapted >>>>>  here

Tuesday, August 5, 2014

Blueberry Cheesecake Probiotic Fat Bombs (Low carb, keto, GAPS) Recipe

 
Blueberry Cheesecake Probiotic Fat Bombs (Low carb, keto, GAPS) Recipe | #Ketosnacks #Ketorecipeseasy #Ketogenicdiet #Ketodietrecipes #Lowcarbdesserts #Lowcarbketo #Ketofatbombs #Ketosnacks #Ketorecipeseasy #Nocarbdiets #Ketodietrecipes #Ketocheesecake



 

Ingredients

  • 6 ounces (3/4 of a cup) full fat cream cheese or homemade yogurt cheese
  • 2.5 ounces (5 tablespoons) butter
  • ½ cup blueberries
  • ¼ teaspoon vanilla extract
  • 1-1/2 ounce (3 tablespoons) melted coconut oil
  • 3 packets Stevia (optional)
  • ⅛ teaspoons sea salt

 

Instructions

  1. In a food processor combine all ingredients and puree until smooth.
  2. Use a rubber spatula to spread blueberry mixture into candy mold.
  3. If not using candy mold, spread evenly into a parchment-lined loaf pan.
  4. Freeze for 1 hour, and then cut into 12 pieces if using a loaf pan. Continue freezing until solid, another 1-2 hours.
  5. Pop out of candy mold or loaf pan and store in a covered container in the freezer.
  6. For best taste, allow to thaw 15 minutes before eating.

Recipe Adapted : here

    Sunday, August 3, 2014

    CAULIFLOWER BUFFALO BITES

    CAULIFLOWER BUFFALO BITES | #Pastarecipeseasy #Cookingrecipes #Healthydinnerrecipes #Pastadinnerrecipes #Pastarecipeshealthy #Easypastadishes #Buffalocauliflowerpanko #Muffintincalzones #Buffalocauliflowerhealthy #Cauliflowerbitesbaked #Buffalocauliflowerbakedeasy #Minicalzones

    Ingredients
    • 1 large head cauliflower, cut into bite-size florets
    • Olive oil to drizzle
    • 2 teaspoons garlic powder
    • 1/4 teaspoon salt
    • 1/8 teaspoon pepper
    • 1 tablespoon melted butter. Use coconut oil for vegan option
    • 1/2 to *3/4 cup Frank's Buffalo Wing Style hot sauce or other hot wing sauce of choice
    • Other: 1 gallon or larger size plastic bag
    • *I probably use about 2/3 cup of hot sauce and they have just enough heat.
    Instructions
    1. Preheat oven to 450F degrees.
    2. Place cauliflower florets into plastic bag. Drizzle olive oil over florets to barely coat.
    3. Add garlic powder, salt and pepper. Close bag and toss ingredients around so all florets are coated.
    4. Place on ungreased cookie sheet or baking pan and bake on middle rack for 15 minutes, turning florets once during baking. Check them at the 10 minute mark for desired tenderness. You don't want them to be soggy!
    5. Remove florets from oven. Melt butter in medium glass bowl. Add hot sauce to butter. Toss cauliflower and stir to cover all florets with hot sauce. Start with about half the sauce and add more to your taste.
    6. Return to oven and cook for additional 5 minutes.
    7. Serve with any dip you like, ranch dressing or Blue Cheese dip.
    Recipe Adapted : here

    Saturday, August 2, 2014

    Spinach and Cheese Stuffed Shells

    Spinach and Cheese Stuffed Shells | #Hamburgermeatrecipes #Tortellinirecipescrockpot #Crockpottortellinisoup #Sandwichrecipes #Spinachtortellinisoup #Paninirecipes #Chickencacciatore #Foodrecipesfordinner #Stuffedshellsrecipe #Sausagepastarecipes #Dinnerideaseasy #Foodrecipeseasy 

    Ingredients

    • 1 package jumbo pasta shells 16oz
    • 4 cups ricotta or cottage cheese
    • 12 oz shredded mozzarella cheese
    • 2 Eggs lightly beaten
    • 4 tsp garlic powder *see note
    • 1 tsp dried oregano
    • 3/4 cup parmesan grated or shredded is fine
    • 45 oz spaghetti sauce large jar
    • 4 cups spinach rough chopped and stems removed if you prefer
    • 1 lb ground Italian sausage
    • dried parsley for garnish
    • 1/2 tsp pepper optional

    Instructions

    1. In a skillet over medium heat, brown and crumble the sausage. Drain any excess fat and remove from heat. In the same saucepan, cook spinach until wilted or about 1-2 minutes. Cook the shells according to package directions (I cook them until they are pliable for filling and no more).
    2. In a mixing bowl, combine the ricotta, 8oz of mozzarella, 1/2 cup of parmesan, eggs, oregano, garlic powder, and pepper (optional). Stir in the spinach.
    3. Coat the bottom of a 9x13in pan with the entire jar of spaghetti sauce. Spoon the cheese mixture into the shells and place shells open side up, very close together in the dish. There will be more shells than will fit into this pan and you can either make a second smaller pan (5×8 is good) or freeze for future use. Sometimes the shells also break in the box so this is fine.
    4. Sprinkle the sausage over the top of the shells. Then sprinkle with the remaining 4oz of mozzarella and 1/4 cup of Parmesan cheese.
    5. Cover with aluminum foil and bake at 350 degrees F for 25-35 minutes or until the cheese is bubbly. If you like a cheesy crust, you may broil it uncovered for 3-5 minutes (watch closely). Let stand 10 minutes before serving.

    recipe adapted >>>>>  here