fast foodie

Fast Foodie Cooks: Weekly Recipe: Farmer's Market Frittata

I haven't been posting nearly enough recipes on my blog. I am currently in the best shape of my life, culinarily speaking. I am geeking out on seasonal produce, creating amazing meals for my clients and coming in to my own as a personal chef. I think everyone can be their own chef, so I might as well help this along by providing you recipes that help fuel me up with the healthful energy I need! My goal is to post a weekly (ok regular) recipe post with some delicious goodness that is being thrown down in Casa De Ninja!

Farmer's Market Frittata
Serves 2-4 (2 as a main, 4 with something else)

8 large organic eggs
1 tbsp unsalted butter
1 tbsp olive oil
1 cup spring onion, baby spring onion or regular onion, chopped
1 cup baby bella mushrooms, sliced
1 cup zucchini with blossoms, zucchini sliced and blossoms separated, sliced- set aside.
2 garlic clove, minced
salt and pepper
optional: 4 ounces crumbled goat cheese

Preheat the oven to 350 degrees F.
Saute the onion, zucchini, mushroom and butter/olive oil in a 10-inch oven proof skillet (such as a cast iron) or pan over medium heat until starting to turn translucent, about 4 minutes. Add garlic and cook 1 more minute. 

In a large bowl, beat the eggs. Add the squash blossoms, salt, and pepper and cheese (if using) and combine. Pour the mixture over the cooking vegetables and place the skillet in the center of the oven. Bake for about 50 minutes, until it puffs and a knife inserted in the middle comes out clean. Serve hot directly from the pan with a side salad of fresh mixed greens.

Be Your Own Personal Chef: Part II

Welcome back to my second new series: Be your own personal chef. Over the past few months, we have been taking a page out of my personal chef book and sitting down on Sundays to plan out our week's menu and shopping list for Monday-Friday. We pull all the recipes we are going to use (if we use any) and make a grocery list so we only have to shop once a week. This saves a huge amount of time AND money. We have committed to doing a meatless day once a week as well. In this series, I will share with you our weekly menu plan and any (actual) recipes we use! The idea behind this series is to give you some inspiration on how to be your own personal chef and get fired up in the kitchen. Be sure to check out my other series: Nutritional Navigator for more ideas!

While I am working on my next installment of Nutritional Navigator, I decided I should post up what we have been cooking and eating this week. This weeks menu had a lot of light fresh ingredients to celebrate spring and the nice warm weather. We also have committed to doing a meatless meal once a week and this week we actually had two because our dinner guest Thursday night was a long time vegetarian. I really enjoyed how light and fresh everything was. Great flavor combinations. We used a lot of recipes for inspiration this week but added our own spin.

Our weekday menu:
Monday: Asparagus Stir-Fry with Tofu, rice 
Tuesday: Very vegetably Spring Soup with Chorizo
Wednesday:Lamb Skewers (inspired by this recipe). Sweet Potato salad with preserved lemons and green olives. Eggplant with pomegranate molasses. 
Thursday: Indian Vegetable Curry with Tamarind and Chilies (from Everyday Greens). Saffron Rice.
Friday: Roast kale, onion, sweet potato and jalapeno. Seared and roasted bone-in chicken breast.
Other items: Homemade maple almond butter with chia seeds. Whole Wheat Coconut Pineapple Muffins (adapted from my gluten free coconut pineapple muffin recipe which will be in my future cookbook) for the Baker.

As I mentioned, we got a food processor and I am obsessed with making nut butters. I have become addicted to nut butters again but I don't think that is a bad thing. This maple almond butter with chia seeds tastes like graham crackers. It is amazing.

Homemade maple almond butter with chia seeds

  • 2 cups almonds
  • 1/2 cup maple syrup
  • 2 tbsp chia seeds
  • pinch of salt

Preheat oven to 350 degrees. Toss together almonds, maple syrup and chia seeds. Spread out on a sheet tray and roast for 5-7 minutes. Keep an eye on the nuts, don't let them burn.

In a food processor, add the nuts and turn on. Let process for 3 minutes. Then with a spatula wipe down the sides and continue processing. Continue this process until the nuts release their oils and turn into a beautiful silky smooth butter. This takes a bit of patience but no fancy tricks. Once the nuts are a smooth butter add in the salt and process for 1 more minute. Store in a jar with a tight fitting lid. 

That's what we are cooking and eating. How about you? Do you do a meatless day?

Want to learn how to be your own personal chef? Check out my Culinary Coaching Services. Love the idea but don't have the time and energy? Check out my Personal Chef Services.

Be Your Own Personal Chef: Part I

Welcome to my second new series: Be your own personal chef. Over the past few months, we have been taking a page out of my personal chef book and sitting down on Sundays to plan out our week's menu and shopping list for Monday-Friday. We pull all the recipes we are going to use (if we use any) and make a grocery list so we only have to shop once a week. This saves a huge amount of time AND money. We have committed to doing a meatless day once a week as well. In this series, I will share with you our weekly menu plan and any (actual) recipes we use! The idea behind this series is to give you some inspiration on how to be your own personal chef and get fired up in the kitchen. Be sure to check out my other series: Nutritional Navigator for more ideas!

My first installment of Nutritional Navigator guided you through a typical taper week. Thankfully, that means this week is a recovery week from my big race this past Sunday. After months of hard training, an unsuccessful first attempt at qualifying for the Olympic Trials and success at last, this weeks menu reflects some well deserved celebration and not training typical meals for me (stay tuned for an upcoming blog on my great bread experiment). We wrote this menu after my race and ironically enough, I was craving pretty normal healthy foods instead of anything wild and crazy. I have had some weird cravings in my life, but after Sunday I was just craving the comfort of the familiar with a few exceptions.

Our weekday menu:
Monday: Tequila-spiked slow cooked chicken
Tuesday: Dinner out at Bar Tartine
Wednesday: Shrimp tacos. Shrimp marinated in chili powder and lime. Roasted sweet potatoes, onions and garlic with ancho powder. Fresh cabbage slaw with jalapenos. Primavera tortillas
Thursday: Vegetarian pizza. Fresh mozzarella, tomato sauce, hot peppers, mushrooms, onions and garlic (meatless meal).
Friday: Homemade lamb sausages. Lemon roasted potatoes. Braised chard.
Other items: Homemade chocolate hazelnut cashew butter ("nutella"). Homemade Banana "Nutella" Muffins. (Recipe below)

We just got a food processor and my absolute favorite thing to make is nut butter. I wanted an excuse to try out creative nut butter recipes and what better way than to make homemade nutella. I didn't have enough hazelnuts on hand to just do hazelnuts so I mixed it up by adding some cashews.

Homemade chocolate hazelnut cashew butter

  • 1 cup hazelnuts
  • 1 cup cashews
  • 1/2 cup melted chocolate
In a food processor, add the nuts and turn on. Let process for 3 minutes. Then with a spatula wipe down the sides and continue processing. Continue this process until the nuts release their oils and turn into a beautiful silky smooth butter. This takes a bit of patience but no fancy tricks. Once the nuts are a smooth butter add in the melted chocolate and process for 1 more minute. Store in a jar with a tight fitting lid.

Banana Nutella Muffins
  • 2 cups GF flour mix (see below)
  • 1 1/2 teaspoons baking powder
  • 1/2 tsp salt
  • 3 ripe bananas
  • 1/4 cup melted butter
  • 1 egg
  • 1/2 cup unsweetened vanilla almond milk
  • 1 tsp vanilla
  • 1/2 cup homemade "nutella"
  • extra banana slices for topping
Preheat the oven to 375 degrees. Place paper liners into muffin tins (12). 
Sift dry ingredients together in a large bowl or standing mixer. In the food processor, combine the ripe bananas with other wet ingredients, except nutella and process into a smooth paste. Mix wet ingredients into dry ingredients and stir to combine. Add in nutella and stir until incorporated.

Pour batter evenly into muffin cups and top with banana slices. Bake for 26-28 minutes until a toothpick comes out clean. Cool on a wire rack and store in a tupperware container. Enjoy with more homemade "nutella".

GF flour mix:
  • 1 cup tapioca flour (also called tapioca starch)
  • 1cup potato starch
  • 1cup buckwheat flour
  • 1cup sorghum flour
  • 1 cup coconut flour
Combine all flours in a large container with a tight fitting lid. Shake vigorously to combine. Store in the freezer.

Note: These muffins were my first attempt at the recipe. They were good as is but the recipe still needs a bit of tweaking.

That's what we are cooking and eating. How about you? What was your favorite meal you made this week?

Want to learn how to be your own personal chef? Check out my Culinary Coaching Services. Love the idea but don't have the time and energy? Check out my Personal Chef Services.

Pen and paper

A phenomenal view from Mt. Tam. Definitely not today.

This morning when I woke up I was not motivated. My body was sore and tired. My mind seemed even less motivated than my body. It was a stark contrast to bounding out of bed on Thursday at 4:40am to go meet up with the Ninjas for our thursday morning run the day before. I then heard the driving rain pounding the window outside and I threw the covers over my head and hid. I knew I needed to get out there for a tempo workout, a workout while intimidating, in no way worried me enough to produce the complete lack of enthusiasm for running I had this morning. I worried for a bit that I might be pushing myself too close to the edge and burning out. I wondered if marathon training and its more tightly regimented nature was weighing too much on me. I decided that, whatever the reason, I was not going to run first thing this morning. The Baker came back to bed, sharing my lack luster enthusiasm, and quickly suggested coffee as a pre-run motivator. Since we don't routinely drink coffee before runs or even regularly, it sounded like a nice warming rainy morning treat. I was into it for sure. Anything to put off actually getting out there to run. The coffee was so delicious with a splash of coconut creamer and the caffeine perked me right up. I realized that I have been pushing myself damn hard and that if I can't get it together some mornings, then I need to listen to those messages from my body. If I ignore them and press through them, I really do run the risk of burning out.

Ultimately, the waiting paid off. I had a nice breakfast of my usual oats to power me up and the rain disappeared and I was able to have a nice sunny dry tempo run, knocking out 14 miles and hitting some great intervals in the mid 5 range, even on a really blustery day. I felt pretty good, even though my legs are definitely not as fresh as I might want them to be. When I was running, between tempo intervals, I was doing some thinking about my life and my career and my direction.

Back in 2009, I wrote a blog called "The Delicious Journey" it was a way to separate out my more personal thoughts from my running ones on this blog and my food ones on my fast foodie blog. Ultimately, I brought them all back together to this blog but have taken the observation that I can be "too confessional" under advisement. On "The Delicious Journey", I put it all out there, my goals, my plans and my struggles. Since eliminating that blog, I have hesitated more about the full on "wow, I can't believe you just put that out there" posts. I don't really think this blog is too confessional, I think it is reflective of my life and journey. It is personal, yes, but anyone who thinks it is confessional, probably doesn't know me, yet. I know this because when it comes to writing I am very judgmental of myself. I don't just put things out there without thinking them through. I am highly critical and try to always be complete.  Of all the things in the world that I see myself as, a writer is not primary amongst them.

Once upon a time, that was not the case. Once upon a time, I was a writer. And let me tell you, if you think I am confessional now, you should try and get your hands on one of the many  100 page compendiums of poetry I wrote in high school and gave to family and friends as gifts for the holidays. Those were confessional. And teenage angst riddled poetry aside, I was actually quite a good writer. I loved it, which was more important and I did it without any hesitation or thought of whether or not it was good enough, worthy or some day would be considered something special (by someone other than my mother).

Through a series of unfortunate events, I stopped believing in myself as a writer. The particular death knell was my high school graduation dinner. Several family members rallied together and denounced my dream and goal of being a writer. As is usual at these events, my family asked "what are you going to do now? What do you want to be?" I told them, a writer. Their response was to completely and totally attack my dream, my goal, list all the reasons it was a stupid idea and stamp out the fires of my passion until not even an ember remained. They were successful. While I left mid-meal, fleeing the restaurant in tears dragging my poor best friend Erin with me, the damage was done. Just when I was taking flight into my future as an adult, my dream was taken away from me. I didn't understand at that time how powerfully that night changed me. It would be easy to think that I should just be able to brush it off, but it was injurious and I didn't address the wound it caused fully for a long time. The irony of that conversation was that I was on my way to college to study pre-veterinary medicine on a full basketball scholarship. Not exactly your typical, I am pursuing my dream of being a writer path but I was a very practical teenager, my mother taught me well. I KNEW that being a writer was something I could and would do no matter what my career was and I had other career interests. Being a writer was something I considered to be a personal passion that might someday take shape into something more. I wasn't banking on it or being impractical.

I can be much more timid than you think.

Ultimately, I didn't become a vet and did ultimately complete my undergrad in English, Creative Writing. However, even going through that program, I rarely wrote. I struggled with the words every time I set down to put them on paper. I wrote one brilliant undergraduate thesis under professor Linda Bierds who had, only a few years before, won a "genius" grant. It is the only time in my undergraduate career that I ever felt like a writer, the rest of the time, I felt like a pretender. Like someone would soon call me out on being an impostor. I had full on F.O.F, I was paralyzed by it.

From the television show Family Matters:

Steve: “You don’t wanna take that test because you have F.O.F.”
Carl: “What is F.O.F?”
Steve: “F.O.F is fear of failure. Even the most confident people have moments of fofnoscity.”
Carl: “Are you calling me…a fofnoficator?”
Steve: “When you’re feeling nervous, when you’re trapped in that emotional pit of doubt and despair, that’s when you dig deep into your character; and, peel away the layers of cowardice, self-doubt and nay saying until you get down to the raw steel of yes-can-do; and, then, you hot dip that steel, and fortify yourself.”
I never got back to the feeling of "yes-can-do". I saw my thesis as a fluke, a reflection of a time (my time in South Africa) which was so emotionally charged, I couldn't help but write. I kept it and value that body of work. But I soon gave it up completely and moved on. I don't write in a journal, I don't write short stories, poetry or books. 
Therein however, deep seeded and undeniable is the desire to write a book. Last year, I thought I wanted to write a book about my time in high school but realized that that was uninspired, that I didn't actually have any desire to write about that at all. But the feeling doesn't go away. Clearly from this blog it is evident that when I find my inspiration, I can go on and on and on.
For a long time, I have had this sense "I want to write a book" but every idea that comes to me, I freeze with terror before I even have the first paragraph written. I flash back to that high school dinner and I give it up "knowing" it is futile. How ridiculous is that? It has taken me a lot of mental energy to even get to the point where I can really even understand my fear. Simply, I developed this sense that if I am going to write, it must be a success, it must make it. I never start because the idea is never fully formed from inception and therefore my insecurities are fed. 
I do want to write a book. In the past few years, I have really decided that I want to write a cookbook. But like my business, I was sitting back and waiting for things to unfold on their own. I was waiting for my big break but was doing nothing to create that reality. And that is backwards anyways. I want to write a cookbook, so hell, I should just write a cookbook. I don't need some publisher to give me the go ahead, I don't need my family to tell me it is ok, I don't even need to care if it ever exists except to myself. Its not a vague idea I have, it is a concrete one. I believe in my food and I believe in my desire to want to share it. So why not try?
I am going to try. I am going to pick up pen and paper (ok, I'll type) and write. I think there is a place in this over-saturated world for my voice too. I think runners and athletes who want to eat healthy but gourmet food would love a cookbook designed for them. I think people trying to bridge the "eat real food" with "ok what do I eat then" would love my recipes. And even if no one does care, I surely want to remember the amazing things I am throwing down in the kitchen (clearly I cannot be trusted just to blog them). I feel driven and motivated to not let one night define this part of who I was and who I am to be. I feel that I want to foster my own courage in life by defeating my biggest foe and biggest fear.
No more fofnoficating.
What are you a fofnoficator about?

Back in the saddle

It would be nice if my experience at Houston reflected this cool, fluid shot from my finish. I had a fantastic last 3 miles of the race and kicked in signature style. Unfortunately, the other 23 miles of the race were not as fantastic, did not feel as good and were not as pretty. No, they looked much more like this or certainly at least felt like it:

It took me a few days to recover from Houston, physically. It took me more days to recover mentally. After a bad race, it is easy to be hyper critical of not only your running but also your life. I realized that my race was not a product of poor planning or training, it was just a fluke day and that I would just have to get back on the horse and try again. But when I turned and looked upon my life and questioned whether or not I was working hard enough, planning or training right to achieve the goals I wanted, I was faced with an answer I did not want to hear. I was not, unlike my training for Houston,  doing things that scared me or preparing in case my chance came. I was wishing and hoping and thinking and praying but not planning or preparing or creating the reality I wanted. I was caught in a life rut, a mental vortex of self-doubt, lack of direction, not sure what to do. When it came to my working life (which is what I am talking about here), I realized I was apathetic. And as an introspective, reflective person I find this absolutely weird. The positive side effect of this larger (and maybe more depressing) realization was that I was able to fully accept that the race was just a bad race and I was able to emotionally move on and set myself passionately on the next goal (more about that later...)

Last week, we watched a movie that my bestest everest friend Jonathan had given us for Christmas. It is called Happy, which is about the science of happiness and though I have read/heard/been exposed to most of the concepts in the movie, for some reason it was like a light switch was flipped. I woke up the next morning and all of my apathy was gone. I had motivation and energy and passion to take my business to the next level. Suddenly, it was as if I could suddenly see the path I wanted to take concretely were only vague shadows had been before. I could see my path and what I needed to do. Suddenly, I was as empowered by my working life as I was about my running life. In my running, I don't sit back and wait for things to happen, I go out day after day and make them happen. I control the part I can control and hope my preparation will move me towards my goals. I woke up last week and realized that the way I run is the way I can work. I don't need to shrink back into the shadows and take a desk job for security, I don't need some gigantic stroke of luck to fall in my lap, I just need to get out there and do what I am good at. I have never felt so excited about work before in my life. I feel empowered, I feel inspired, I feel excited. Momentum quickly builds when you get your energy behind it.


Momentum is also something I am trying to keep in my running. After a bad race, it would be easy to lose it. It would be easy to be demoralized, to go back to the drawing board. But, as I mentioned above, I was able to shake off my Houston experience pretty well and pretty fully. I had a smart recovery, have listened to my body diligently and allowed myself some comfort and some exceptions. But I also still have the strong driving desire to pursue my Olympic Trials qualifier. I know I have it in me and though the reality may be that I will never make it to the Olympics, the opportunity to try, to be a part of the race that determines it, is absolutely not something I am walking away from. I am going for it.

The week after the marathon, I was looking at every possible race there is this spring to make another attempt at. I went a little marathon sign up happy for fast races this year, but none of them are soon enough to satisfy me. I am hungry now, I am ready now. Finally, I decided on my next attempt and I am very excited to race the LA Marathon on March 20th. I have 5 weeks until race day which means, with last weeks good training, I will be able to continue to capitalize on my great fitness leading up to Houston. I also have the added bonus of having the Houston experience. I was severely lacking in fast road racing experience going into Houston (hadn't done a road marathon in 2 years!) and even just this one experience helps me get closer to my goal and helps me better understand how to race a marathon. I am very very excited about the LA Marathon. I look forward to the training, I look forward to reflecting and sharing the journey towards this goal and I look forward to achieving my dream: seeing a sub 2:46 on that finishing clock.

Someone's little workshop

Tis the season 

I certainly cannot believe that the year is almost over. It has been a good one, an journey for sure, both heavy and light with lessons and experience. But this is not about the bygone year. I would much rather celebrate the present and the season. It is a fun one after all.

This season we have been doing a making a bunch of DIY goodies that I am excited to share with friends and family. From Christmas cards to homemade chocolates, it is so satisfying to create something and share the success and goodies with others. There is something really empowering about creating things for yourself.

That feeling is something I have decided to harness for myself and my career. This fall, I have struggled with figuring out what direction I want to go with my career after my job ended in August. Over the past month (with all the luxurious time that comes from lower mileage, 80-90 miles a week ha!), I have been working on defining and creating for myself that direction. I decided somewhere along the way that I don't want to simply take a job I don't believe in to pass the time and pay the bills. I know myself, I burn out on that too quickly. I realized that I have lived my life afraid of truly going after what I want and creating my reality (especially when it comes to career). I mean, I went to culinary school but didn't take up cheffing. I immerse myself in food and nutrition, yet sit on the sidelines, afraid to true and carve out my piece of the pie. But I realize now, I want to pursue food as not just my passion, but as my career.

And let me tell you, I have been busy in my little workshop! I have been building up my personal chef client base and am actively pursuing new clients in the bay area. I have rebuilt and relaunched my personal chef/cooking website Fast Foodie. I am having my friend (and amazing designer Rick Gaston) design a new logo for me (sneak peek in the picture below!). I have launched a line of gluten free muffin and cookie mixes  that I am looking forward to developing into a line of muffins, granolas and bars!

I know where I want to go (cafe/bakery of our own!) and I would like to develop myself and my skills as the journey takes me forward to that eventuality. It is not an easy thing to undertake, nor is it all passion and inspiration, but it feels right. Many say, "but what about your running?" and I say, "what about my life?". Running is a huge part of my life, but it something I am not willing to defer every other aspect of my life for. I have done that and nearly imploded in the process. I find it surprisingly easy to balance and furthermore, I like the challenge. Food is a huge passion of mine and I feel as driven to create with this medium as I feel driven to run. It makes me excited. 

Tis the season for my favorite seasonal foods

I can't say that I have always been a lover of pumpkin. When I was a kid, I didn't like pumpkin pie at all, except for it being a vehicle for whipped cream, which I did like. I also can't say that I am a new comer, just hopping on the pumpkin bandwagon now. 

Instead, like brussels sprouts and persimmons, I have been carrying on a love affair with pumpkin for a while, even before pumpkin was cool. When I first moved to San Francisco and knew little about trail running, I would get up super early on Saturday mornings to join a friend on a (still to this day favorite) loop on Mt. Tam starting out of Ross. Part of the draw for me and motivation for getting out of bed was knowing that afterwards we would be going to Woodland Market and there I would find (if we were lucky and early) a glorious pumpkin muffin (with none of that cream cheese stuffing crap I don't like). This was before I knew I was gluten intolerant, mind you, but I loved those muffins. And not just because they were muffins (as we know I am obsessed with muffins), because they were pumpkin muffins. I was all or nothing, if they were out of the muffins, I wouldn't get a muffin at all. It was then that I started loving pumpkin and incorporating it into more things.

Recently I have started putting pumpkin in my oats, making homemade pumpkin butter and dreaming of ways I can maximize my pumpkin consumption. Despite being a muffin freak, the idea of pumpkin muffins just wasn't speaking to me. Instead, I was dreaming of making pumpkin scones. Only problem is that my last few attempts at scones have ended up very average and often times with burnt bottoms. I did some research, consulted a few recipes and finally went to work baking. The results? Amazing. Moist and crumbly at the same time a way a good scone should be. Light and tender and without any "gluten free" taste (like the not so nice metallic taste). Delicious. I topped mine with more pumpkin butter. 

Gluten-free pumpkin scones: 
1 cup brown rice flour
1/3 cup coconut flour
1/3 cup sorghum flour
1/3 cup tapioca flour
½ teaspoon xanthan gum
2 teaspoons baking powder
¼ teaspoon baking soda
½ teaspoon ground ginger
dash ground cloves
½ teaspoon ground cinnamon

¼ cup honey
1/2 cup pure pumpkin puree
6 tablespoons of butter, very cold
1/3 cup of almond milk, plus more for brushing
1 Tablespoon apple cider vinegar
1 teaspoon vanilla extract
cinnamon sugar

Place a cookie sheet with parchment paper/silpat on top and place that cookie sheet on top of another cookie sheet. This is the secret to not burning the bottom of your scones! Took me a very long time to figure this one out.  Preheat the oven to 400F.

Pour the apple cider vinegar into the almond and set aside for about 10 minutes.

Mix all of your dry ingredients together in a large bowl. Cut the cold butter into small pieces and cut into the dry ingredient mixture with a knife or pastry cutter. Work until the butter is in small pea size pieces. Place bowl into freezer to keep cold.

In another bowl, mix your honey, almond milk/vinegar mixture, pumpkin puree, and vanilla extract and blend well.

Remove dry ingredients from freezer. Mix the dry with the wet ingredients and, as the dough starts to form, use your hands to knead the dough a few times, until it is all combined. Do not overmix or overwork. You want the dough to stay cold and the butter in pieces.

Form a ball with the dough and place on the prepared cookie sheet. Flatten the dough into a circle, about an inch and a half tall. Place back into the freezer for 10 minutes. Wash the dishes, check your email, do something else. Keeping the dough cool is very important.

Remove dough from freezer. Cut the circle into 6-8 triangles, depending how large you want them. Slide them apart slightly. Brush the scones lightly with almond milk to smooth and sprinkle with cinnamon sugar.

Bake at 400F for about 20 minutes. Reduce heat to 350F and bake for an additional 10 minutes.
Remove from the oven and cool on a wire rack. Top with homemade pumpkin butter for a real treat.
(Recipe adapted from Wellsphere)