Wednesday, April 26, 2017

Low Carb Zucchini Lasagna


It's been eight years since I posted a lasagna recipe and, now that I'm living gluten and grain free, it's time for an updated version. My husband brought home two gorgeous, organic zucchini the other day and my plan was to spiralize them and make spaghetti. But because today was a cold and rainy spring day in Maine, I decided to make a warm and comforting baked lasagna instead. Instead of pasta noodles, I cut my zucchini lengthwise into narrow slices and used them between the layers of cheese and sauce. It's important to place the zucchini slices between paper towels and leave at room temperature for at least an hour (or longer) to allow the moisture to be drawn out of this watery vegetable before assembling the casserole. The ricotta cheese mixture and meat sauce can be made a day or two ahead so, when it's time to assemble and bake, the prep time is minimal. This recipe is definitely a keeper! The lasagna was so delicious and, because it is a complete and balanced meal by itself, you don't even need to worry about a side dish. Keep life simple!

Low Carb Zucchini Lasagna
Makes 6 servings

2 large zucchini, about 9 inches long
1 cup shredded mozzarella cheese

Ricotta Cheese Filling:
15 oz. of whole milk or part-skim ricotta cheese
1 cup of chopped fresh spinach (or 1/2 cup frozen, squeezed and drained of moisture)
1/4 cup grated Parmesan cheese
1/2 teaspoon dried basil
1 teaspoon of Italian herb seasoning
1/8 teaspoon nutmeg
1/4 teaspoon black pepper
2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
1 egg, slightly beaten

Meat Sauce:
3/4 pound of sweet Italian sausage, casings removed (or substitute ground beef)
2 cups marinara or your favorite pasta sauce, no sugar added

1. Prepare the zucchini ahead of time by slicing lengthwise into thin slices (about 3/16-inch wide). If you have one, a mandoline works well to make even, thin slices, otherwise cut with a large knife. Lay the slices in a single layer on several layers of paper towel, sprinkle very sparingly with salt and cover with several more layers of paper towel. If desired, you can place a baking sheet over them and weight it with canned goods or other objects. Allow the zucchini slices to remain at room temperature between the paper towels for at least one hour (or longer) to draw out the excess moisture. Wipe off any excess salt before assembling the lasagna.
Step by Step Pictorial

2. In a medium bowl, mix together the Ricotta Cheese Filling ingredients and stir until well combined. Set aside. (If making ahead, refrigerate until you're ready to assemble the lasagna.)

3. In a large skillet, brown the sausage and add the pasta sauce. Stir to combine and set aside. (This can be made ahead and refrigerated, if desired.)

4. Preheat oven to 375 degrees Fahrenheit. To assemble the lasagna, spray a baking pan with non-stick spray or grease with coconut oil or butter. Spoon in about 1/2 cup of the pasta sauce (no sausage) and spread to cover the bottom of the pan. Lay down a layer of the zucchini slices, overlapping just slightly, until the bottom of the pan is covered. Spread 1/3 of the ricotta filling over the zucchini and spread into an even layer, covering the zucchini slices. Top with 1/3 of the meat sauce and spread to edges. Sprinkle sauce with 1/4 cup shredded mozzarella cheese.

5. Repeat with a layer of zucchini slices, 1/3 of the ricotta filling, 1/3 of the meat sauce and 1/4 cup mozzarella.

6. Repeat a final time with a layer of zucchini slices, the remaining ricotta filling, the remaining meat sauce and sprinkle with the remaining 1/2 cup mozzarella.

7. Cover with the pan lid or tightly with foil (spray the foil with non-stick spray to prevent the cheese from sticking). Bake for 50-60 minutes. Remove foil and continue baking for 10 minutes until cheese is bubbly and beginning to brown. Remove from oven and allow to rest for at least 10-15 minutes before slicing and serving.

Nutritional Information per serving (1/6th of recipe): 415 calories, 14 g carbohydrate (3 g dietary fiber, 6.8 g sugars), 26.5 g total fat (11.4 g saturated fat, 0 g trans fat), 106 mg cholesterol, 1048 mg sodium, 430 mg calcium, 327 mg potassium, 981 mg Vit A, 12 mg iron, 29 g protein. Net carbs per serving: 11 grams

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Friday, April 21, 2017

Low Carb, Grain Free Cheese and Onion Enchiladas

This is a super simple, low-carb meal that can be assembled ahead and then baked just prior to serving. I recently made several trays of enchiladas for a large gathering and everyone raved and asked for the recipe. The tortillas (or Mexican-style crepes) were made a day or two ahead and the red sauce was whipped up in the blender in a matter of minutes, so it took no time at all to prepare a delicious and satisfying meal for a party of over a dozen people. The nice part was that I assembled the enchiladas in their baking pans on the morning of the event, then just popped them in the oven to bake later, which allowed me to socialize with my guests instead of being stuck in the kitchen. Served with a big salad, some non-GMO corn chips for the carb-eaters and a simple dessert, the evening was a huge success and I never broke a sweat! Cinco de Mayo is coming up on May 5th. If you're looking for a stress-free, festive meal to feed your family or a crowd, then this is the recipe for you.

Grain Free, Mexican-Style Tortillas (or Crepes)
Makes 6 tortillas

1/4 cup mild-flavored nut butter (room temperature), such as cashew, macadamia or almond
2 large eggs
3 tablespoons milk (or non-dairy milk)
1 tablespoon melted butter, ghee or coconut oil
1/8 teaspoon sea salt
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon onion powder
1/4 teaspoon dried oregano
1/8 teaspoon black pepper
Melted butter or coconut oil for cooking

Whisk together all of the ingredients until the nut butter is fully incorporated and the batter is smooth (it will be somewhat thin). Using a small sauté pan, heat over medium-low heat and brush a thin layer of the melted butter or coconut oil around the inside of the heated pan to prevent sticking. (I used an inexpensive, 8" non-stick omelet pan which only required a thin coating of oil. Adjust this amount if needed for your pan.) While holding the heated pan off the heat in your dominant hand, quickly pour a scant 1/4 cup of batter into the center of the pan and immediately begin to swirl the batter around to create a round, very thin tortilla. Keep swirling until the batter firms up in the shape you desire. (To see my YouTube video demonstrating this crepe-making technique, click here: Replace pan onto the heat and cook the tortilla for about 1 minute until slightly brown around the edges. Very carefully flip the tortilla and cook the second side for about 45 seconds. Remove tortilla to a plate to cool. Repeat until all the batter is gone. Set aside tortillas until you're ready to assemble the enchiladas. For storage, place a piece of parchment paper between each tortilla to prevent them from sticking together. These can be made 1-2 days ahead and refrigerated, although bring to room temperature before rolling the enchiladas for the greatest flexibility. 

Nutritional Information per tortilla (no filling): 117 calories, 2.3 g carbohydrate (0.6 g dietary fiber, 0.2 g sugar) 10.8 g total fat (3.2 g saturated fat, 0 g trans fat), 66 mg cholesterol, 50 mg sodium, 24 mg calcium, 52 mg potassium, 3.4 g protein. Net carbs per serving: 1.7 grams

Easy Blender Enchilada Red Sauce
Makes 2-1/2 cups (10 servings)

2 (8 ounce) cans tomato sauce (no sugar added)
1/2 cup water
1/4-1/2 teaspoon stevia powder (or 2-4 teaspoons erythritol sweetener), to taste
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1-3 tablespoons chili powder, to taste
1-2 teaspoons ground coriander, or to taste
1-2 teaspoons ground cumin, or to taste
1/8 teaspoon sea salt, optional or to taste

Place all of the ingredients in a blender and blend until smooth. (When a measurement range is given for a spice, start with the smallest amount and add more if you like yours spicier. I admit, I'm a wimp and like my sauce mild.) Taste and adjust seasonings, if necessary.

Nutritional Information per 1/4 cup serving (no salt added): 20 calories, 4 g carbohydrate (1.2 g dietary fiber, 1.7 g sugars), 0.2 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 336 mg sodium, 5.3 mg calcium, 150 mg potassium, 0.6 G protein.  Net carbs per serving: 2.8 grams
Low Carb, Grain Free Cheese and Onion Enchiladas
Makes 6 enchiladas

6 Grain Free, Mexican-Style Tortillas, room temperature (see recipe above)
1-1/4 cups Easy Blender Enchilada Red Sauce (see recipe above)
1/2 pound sharp cheddar, cut into six 3/4" logs
1 cup shredded Cheddar-Monterey Jack Cheese Blend
6 green onions, chopped (separate white part from green part)

Place 1/2 cup of the Enchilada Red Sauce into a baking pan and spread around to cover the bottom of the pan. Take one cheddar cheese log, roll it inside one tortilla and place it into the sauce-covered baking pan. Repeat with remaining cheese logs and tortillas. Top each enchilada with about 3 tablespoons of the red sauce and spread with a spoon to cover. Evenly divide the white part of the chopped onion over the enchiladas, then sprinkle 1 cup of the Cheddar-Monterey Jack cheese over all.  Cover the pan tightly with foil and bake in a preheated 350-degree Fahrenheit oven for 30 minutes. Remove from oven and top with the chopped green onion and serve.

Nutritional Information per enchilada: 324 calories, 8 g carbohydrate (2 g dietary fiber, 2 g sugars), 25.8 g total fat (12.9 g saturated fat, 0 g trans fat), 86 mg cholesterol, 659 mg sodium, 437 mg calcium, 205 potassium, 1119 mg Vit A, 6 mg Vit C, 17 g protein. Net carbs per enchilada: 6 grams

Recipes by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Saturday, February 11, 2017

Zucchini Noodle Carbonara

The other day, my husband was reminiscing about our trip to Italy many years ago and dreaming about the excellent and authentic pasta carbonara he had there. Every time we talk about that trip, he brings up the carbonara! Tonight, I recreated this special dish for him. He had his over traditional pasta and I had mine over zucchini noodles. We were both delighted with the result! Carbonara is not particularly difficult to make, but can be tricky because, if you cook the egg-parmesan sauce at too high of a temperature, you get carbonara scramble instead of a creamy sauce, so be watchful. The thing I love most about this dish is that when served over zoodles and/or shiritaki noodles, it's an elegant and very low carb meal. I have provided the option to replace one of the zucchini with a package of shiritaki noodles. The shiritaki noodles absorb the sauce nicely and can provide a more noodle-like texture for those who may balk at the thought of an entire plate of vegetables! This low-carb carbonara is a great, quick meal when you want something spectacular that will impress, but don't want to spend too much time in the kitchen. It would make a wonderful Valentine's Day dinner!

Zucchini Noodle Carbonara
Makes 4 servings

4 spirialized zucchini (use spaghetti blade)
1 package Angel Hair shiritaki noodles (optional, but if using, reduce number of zucchini to 3)
4 ounces pancetta, cubed (or substitute bacon)
4 garlic cloves, minced
1 large egg
1/2 cup grated Parmigiano Reggiano cheese, plus more for serving
Freshly ground black pepper to taste
1 handful of fresh, flat-leaf parsley, chopped (or 1 TB dried)

1. In a heavy skillet over medium heat, brown the pancetta or bacon until crispy. Add the garlic and sauté for 1 minute. With a slotted spoon, remove pancetta and garlic to a paper towel-lined plate; set aside. Reduce heat to low. Remove all but about 2 TB of the grease in the skillet and add zucchini noodles. Sauté uncovered, stirring occasionally, to soften the zoodles and allow the zucchini to release some moisure.

2.  Place the drained and rinsed shiritaki noodles (if using) into another dry pan or skillet and stir frequently over high heat until the moisture has evaporated. Remove from heat; set aside and keep warm.

3. When the zoodles are suffiencently soften to your liking, remove skillet from heat and allow to sit while you prepare the sauce ingredients (this is important!). Add the shiritaki noodles and toss to mix. In a small bowl, mix together the 1/2 cup grated cheese and egg; add to the noodle mixture, stirring constantly, until noodles are well coated.  The residual heat from the skillet and noodles will cook the egg. Do not overcook! (If you see the egg beginning to seize up and scramble, immediately remove mixture from heated pan to prevent further cooking.) The sauce should be creamy and smooth. Season the carbonara with black pepper. Mound the carbonara into individual dishes, garnish with chopped parsley and serve immediately.  Pass extra shredded or grated cheese around the table.

Nutritional information per serving (1/4 recipe): 209 calories, 9 g carbohydrate (2.2 g dietary fiber, 5.2 g sugars), 13.7 g total fat (5.5 g saturated fat, 0 g trans fat), 186 mg cholesterol, 470 mg sodium, 191.8 mg calcium, 597 mg potassium, 14.2 G protein. Net carbs per serving: 6.8 grams

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Wednesday, February 1, 2017

Sautéed Red Cabbage with Bacon and Onions

Part of my strategy for keeping my blood sugar and weight in check is intermittent fasting. Because the body and metabolism resets itself whenever you're on a calorie restricted diet for a period of time (which explains the weight loss plateaus most dieters hit), it's a good idea to keep the body guessing! Intermittent fasting at irregular intervals makes it easier to lose weight and keep it off. Over the holidays, I regained some weight and, as a result, my blood sugar started creeping up to prediabetic levels again. On January 2nd and continuing for 2 weeks, I began an intermittent fasting schedule of skipping breakfast (to allow for 16-18 hour fast between dinner the night before and my next meal) and eating only within a 6 hour window each day. That worked to bring my blood glucose (BG) down a bit and steadied my weight, but it didn't go far enough or act quickly enough for me. Then for the next two weeks, I only ate one meal a day. That brought greater success! I lost 4 pounds and my fasting BG came down 10 points, but still not low enough and, although progress was slow and steady, I wanted faster results. After reading the book The Complete Guide to Fasting by Dr. Jason Fung MD with Jimmy Moore, I was motivated to try an extended fast. Today I just completed a 3-day total fast that only allowed coffee, tea, broth and water and was completely surprised how easy it was to do! In 3 days, I lost 2 pounds, lost inches around my waist and hips and experienced perfectly normal blood glucose. This morning I woke up to a fasting BG of 78! Even tonight, as I was making dinner, I thought I could have gone on for another day or more! I didn't experience any hunger or discomfort and, as a matter-of-fact, I felt GREAT the whole time! If you're struggling with weight or getting your blood sugar under control, I highly recommend that you get Dr. Fung's book and learn about his successful therapy that includes intermittent fasting for reversing diabetes, sometimes as quickly as a couple of weeks.

I wanted to share my break-fast meal, which was really, really delicious after having not eaten for 3 days! In this sweet and sour red cabbage sauté, I replaced the sugar of a traditional recipe with my favorite erythritol sweetener, LaKanto Monkfruit sweetener, and the result was perfection. My non-diabetic husband loved it too. It paired beautifully with an award-winning white wine and herb sausage I bought at my local Whole Foods. This low carb side dish is quick and easy to make and will become favorite of your family, too!

Sautéed Red Cabbage with Bacon and Onions
Makes 4 servings

3 slices of organic bacon, sliced into narrow strips (reserve grease)
1/2 cup onion, thinly sliced
4 cups red cabbage, thinly sliced (about 1/2 head)
3 tablespoons apple cider vinegar
1/2 teaspoon kosher or sea salt
2 teaspoons dried rosemary
3-4 teaspoons LaKanto Monkfruit sweetener, or to taste (or another erythritol sweetener)

1. In a large enameled pot or pan (not cast iron because the vinegar may react with the pan), sauté the bacon until crispy. Remove to drain on a paper towel and reserve bacon grease in the pan. Sauté the onion in the fat. When it is transluscent, add the cabbage and cook, covered and stirring frequently, until the cabbage has begun to soften.

2. Add the vinegar, rosemary and salt. Allow the cabbage mixture to continue cooking until soft and can be pierced with a fork.

3.  Add the sweetener. Start with 3 teaspoons and add more if needed to reach your desired sweetness. Add a tablespoon or two of water if the mixture becomes too dry. Add the bacon back into the pan. Stir and serve.

Nutritional Information per serving (1/4 recipe): 72 calories, 9 g carbohydrate (2.4 g dietary fiber, 4.3 g sugars, 4 g sugar alcohols), 2.9 g total fat (0.9 g saturated fat, 0 g trans fat), 52.8 mg calcium, 461 mg sodium, 287 mg potassium, 1013 mg Vit A, 52 mg Vit C, 1 mg iron, 3.8 g protein. Net carbs per serving: 6.6 grams

Recipe by Kathy Sheehan, copyright 2017
All rights reserved. Please do not duplicate without author's permission.

Thursday, December 29, 2016

Black Forest Cherry Cobbler

You're going to thank me for this recipe. It was the featured dessert at my Christmas Eve family gathering this year and it was spectacular! Plump, dark sweet cherries, fudgy cake and topped with vanilla-laced whipped cream...what's not to love? Even the members of my family that are not gluten free or low carb enjoyed it immensely. (I gave them the option of real vanilla ice cream as a topping, which was a good compromise and worked out perfectly for everyone.) If you're partial to Black Forest Cake, like I am, this cobbler has all those delicious flavors without the carbs or guilt. Happy New Year!

Black Forest Cherry Cobbler
Makes 9 servings

3 cups fresh, organic dark cherries, pitted (or frozen, thawed for 30 minutes)
3/4 cup almond flour
2 tablespoons coconut flour
5 tablespoons unsweetened cacao powder
1/2 teaspoon baking powder
1/4 teaspoon salt
1/4 cup LaKanto Monkfruit sweetener (or other erythritol sweetener)
1 teaspoon stevia powder (I used Organic Sweet Leaf brand)
4 tablespoons cold butter, cubed
1/2 teaspoon vanilla extract
2 eggs, beaten
2 tablespoons heavy cream or full-fat coconut milk

1. Preheat oven to 350 degrees Fahrenheit. Grease an 8x8 inch glass baking dish with coconut oil, butter or ghee. Pour the cherries into the dish and distribute evenly, reserving a few cherries for the top, if desired. Set aside.

2. Whisk together the almond flour, coconut flour, cacao powder, salt, LaKanto Monkfruit sweetener, stevia powder and baking powder in a medium mixing bowl until no lumps remain. Add the cold butter cubes and, using a pastry cutter or two knives, cut in butter until the mixture resembles coarse cornmeal (the butter should be smaller than pea size).

3. Separately, in a small bowl, beat the eggs, vanilla and cream. Whisk wet and dry ingredients together until just combined. Drop by spoonfuls over the cherries and spread to the edges. Top with reserved cherries, if desired.

4. Bake in preheated oven for 45-50 minutes, or until batter is set on top. Serve warm or at room temperature. Top with vanilla whipped cream sweetened with stevia (optional).

Nutritional Information per serving (1/9 or recipe, no whipped cream): 169 calories, 13.7 g carbohydrate (3.4 g dietary fiber, 7.2 g sugars, 5.2 g sugar alcohols), 12 g total fat (4.7 g saturated fat, 0 g trans fat), 18 mg cholesterol, 96 mg sodium, 42.5 mg calcium, 121 mg potassium, 3.3 g protein. Net carbs per serving: 10.3 grams

Recipe by Kathy Sheehan, copyright 2016
All rights reserved. Please do not duplicate without author's permission.

Friday, December 23, 2016

Kefir Orange Julius Smoothie

I've always enjoyed the flavor combination of orange and vanilla. When I was a kid, I would always choose a creamcicle push-up when the ice cream truck came through our neighborhood. And when I was a teenager spending my own money at the mall, an Orange Julius was worth the expense, even on my limited budget! Right now, there's a very juicy and sweet seedless tangerine available at my local Whole Foods called Satsuma Mandarins (see photo below). They're only around for a short time and, although I normally don't eat a lot of fruit, this is one fruit I look forward to every year and enjoy in moderation only during this season. This kefir smoothie has the taste of an authentic Orange Julius! It's frothy and sweet with the perfect blend of orange and vanilla, just as I remember. The orange oil or extract is important to give this recipe the orange punch of the original drink. I used a few drops of culinary orange oil, which is available through specialty cooking stores or on the internet, but regular orange extract that you can find at any grocery store will work too, just make sure it's pure orange extract, not imitation flavoring. This recipe makes about 3 servings, so you can share it or save some for later. It makes a delicious breakfast smoothie, afternoon snack or healthy dessert.

Kefir Orange Julius Smoothie
Makes 3 servings (about 1 cup each)

1-3/4 cup plain milk kefir, unsweetened
1 peeled seedless mandarin orange (or small navel orange)
1/4 cup water
2 tablespoons heavy cream (or full-fat coconut milk)
6 drops of Valencia Orange stevia
1-1/2 teaspoon vanilla extract
2-4 drops of orange oil (or 1/8 teaspoon orange extract), to taste
1/4 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)
4-5 ice cubes
1 tablespoon coconut or flax oil (optional)
1 scoop prebiotic powder (optional)

Place all of the ingredients in a blender and blend until smooth. Taste and adjust flavorings and sweetness, if desired. Serve immediately or store in a glass jar in the refrigerator for up to 2 days.

Nutritional Information per 1 cup serving (no optional ingredients): 146 calories, 6.8 g carbohydrate (0.5 g dietary fiber, 6.8 g sugars), 8.5 g total fat (3.5 g saturated fat, 0 g trans fat), 28 mg cholesterol, 56 mg sodium, 140.1 mg calcium, 213 mg potassium, 346 mg Vit A, 8 mg Vit C, 5.7 g protein. Net carbs per serving: 6.3 grams

Recipe by Kathy Sheehan, copyright 2016
All rights reserved. Please do not duplicate without author's permission.

Monday, December 5, 2016

Old Fashioned Gluten Free, Low Carb Cornbread

Before I found out I had celiac disease (an intolerance to gluten), I often would bake lower carb goodies by substituting almond flour for most of the wheat flour in a recipe and that worked out well. For the most part, I now avoid all grains (GF or not) to keep my blood glucose steady. Tonight though, I wanted to serve cornbread with a Navy Bean and Bacon Soup because the flavor combination is so perfect together. This amazing, low carb recipe is the result of my kitchen experimentation and it turned out great!  I couldn't be more pleased; it tastes like the real thing to me! Traditionally prepared cornbread is about 29 grams of carbohydrate per serving, which is far beyond my limit.  My recipe clocks in at a low 7.3 net carbs per slice and has all the flavor and texture of the original. I know you'll be as pleased as I am when you taste my delicious bread.  Try it with this creamy Navy Bean Soup and stay happy and warm this winter, no matter the weather outside:

Old Fashioned Gluten Free, Low Carb Cornbread
Makes 8 servings

1/2 cup coarsely ground certified gluten free cornmeal (non-GMO or organic is best)
1/2 cup blanched almond flour, finely ground
1/4 teaspoon kosher salt
1/2 teaspoon baking soda
1 teaspoon baking powder
1 tablespoon LaKanto Golden Monkfruit sweetener (or other erythritol sweetener)
1 egg at room temperature, beaten
2 tablespoons butter, melted
3/4 cup plain milk kefir, at room temperature (can substitute sour cream, plain yogurt or buttermilk)

1. Preheat oven to 400 degrees Fahrenheit. Grease an 8-inch cast iron skillet (preferred) or an 8-inch round pan and set aside.

2. In a large bowl, place the cornmeal, almond flour, salt, baking soda, baking powder, and LaKanto Monkfruit sweetener and whisk to combine and break up any lumps. In a separate bowl or measuring cup, mix the egg, melted butter and kefir (or sour cream, yogurt or buttermilk) and whisk vigorously to combine.  Create a well in the center of the dry ingredients and add the wet ingredients. With a whisk or fork, combine ingredients until just combined. Pour batter into the greased pan.  Bake for 20-30 minutes (about 20-25 minutes if using a cast iron skillet) or until lightly browned, the edges are brown and crispy and a toothpick inserted into the center comes out clean.

3. This bread is best when sliced and served warm.  (If allowed to cool, I suggest reheating in a 350 degree oven for about 10 minutes to crisp up the top.)

Nutritional Information per serving (1/8 of recipe): 120 calories, 8.7 g carbohydrate (1.4 g dietary fiber, 0.9 g sugars, 1.5 g sugar alcohols), 7.7 g total fat (2.4 g saturated fat, 0 g trans fat), 36 mg cholesterol, 211 mg sodium, 59.8 mg calcium, 98 mg potassium, 3.9 g protein. Net carbs per serving: 7.3 grams

Recipe by Kathy Sheehan, copyright 2016
All rights reserved. Please do not duplicate without permission from the author.