T2s: What was your fasting BG this morning, and what did you eat yesterday?

[Deleted member 371625]

Thursday 24/6
FBG (05.30) 4.3
Exercise free day

Breakfast (7.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}

Lunch (12pm): Chicken salad {257 Cal / 13.2g Carbs}
Peach, raspberries, yoghurt, hazelnuts {132 Cal / 11.1g Carbs}

BG (5pm) 4.2
Snack (5pm): Sweet potato, coconut & chilli soup {78 Cal / 13.6g Carbs}
Late meal tonight as I have an evening meeting

Dinner (8pm): Prawn, mango & cashew curry, jasmine rice {513 Cal / 51.5g Carbs}
Malaga ice cream {189 Cal / 26.1g Carbs}

4 cups of coffee (3 of them decaf)

Calories 1548
Carbs 171.3g
Protein 77.5g
Fat 52.4g (Sat Fat 13.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Venkat K]

Thursday 23/06/2022

07:00 Morning run for 1.5 miles

08:00 Breakfast: Avocado dip with sourdough bread and half grape fruit
Dark chocolate

Couple of black coffees in the morning

17:30 Dinner: Chicken curry
Cabbage stir-fry
salad
Dark chocolate

18:30 evenings walk for 1.5 miles

Friday 24/06/2022

FBG(06:00)- 7.3

 

[Deleted member 371625]

Friday 24/6
FBG (05.30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {269 Cal / 38.2g Carbs}
.................................13 km run [64 min 51 sec] 132 sec over PB
Snack (8am): Avocado toast, grapefruit {180 Cal / 15.6 g Carbs}

Lunch (12pm): Celeriac & apple soup {52 Cal / 8.4g Carbs}
Prawn & avocado salad {231 Cal / 5.7g Carbs}
Nectarine, strawberries, yoghurt, pecans {138 Cal / 12.2g Carbs}

Dinner (6pm): Swordfish, sweet potato fries, spinach salad {562 Cal / 33.8g Carbs}
Kiwi, passion fruit, yoghurt, pistachios {124 Cal / 14.7g Carbs}

4 cups of coffee (1 of them decaf)

Calories 1590
Carbs 133.9g
Protein 90.8g
Fat 65.4g (Sat Fat 11.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Saturday 25/6
FBG (05.30) 4.3
Breakfast (5.30 am): Porridge (almond milk), Porridge, black & blueberries, walnuts {270 Cal / 37.9g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................7 km run home [34 min 38 sec] 2 sec over PB

Snack (8am): Avocado toast, juice from one orange {192 Cal / 15.8g Carbs}

Lunch (12pm): Celeriac & apple soup {48 Cal / 7.7g Carbs}
Green bean & fig salad {238 Cal / 20.2g Carbs}
Strawberries, peach, yoghurt, pecans {127 Cal / 11.2g Carbs}

Dinner (6pm): Lasagne (made with aubergine, not pasta) {602 Cal / 36.5g Carbs}
Cherries, chocolate mousse, hazelnuts {146 Cal / 13.3g Carbs}

4 cups of coffee (1 of them decaf)

Calories 1657
Carbs 148.2g
Protein 83.9g
Fat 69.9g (Sat Fat 16.3g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just as

 

[Deleted member 371625]

Sunday 26/6
FBG (05.30) Not measured today

.................................5 km walk
Breakfast (8.30 am): Bacon, scrambled eggs, mushrooms, baked beans, toast/
Juice from half a grapefruit {495 Cal / 28.7g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {57 Cal / 9.9g Carbs}
Ham salad {214 Cal / 15.0g Carbs}
Apricot, raspberries, yoghurt, hazelnuts {129 Cal / 11.7g Carbs}

BG (6pm) 4.0
Dinner (6pm): Wild boar tenderloin, roast new potatoes, pear puree,
carrot & swede mash, runner beans, peas {477 Cal / 31.4g Carbs}
Rhubarb tarte tatin, ice cream/ Tokaji (3 oz) {335 Cal / 34.1g Carbs}
New potatoes, runner beans, peas & rhubarb were home grown

4 cups of coffee (1 of them decaf)

Calories 1740
Carbs 136.1g
Protein 93.4g
Fat 72.7g (Sat Fat 21.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Monday 27/6
FBG (05.30) 4.1

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}
.................................13 km run [64 min 29 sec] 110 sec over PB
Quicker time than I expected, as I felt sore and slow today.

Lunch (12pm): Celeriac & apple soup {45 Cal / 7.3g Carbs}
Tuna & avocado salad {310 Cal / 6.8g Carbs}
Rhubarb tart [leftovers], yoghurt {213 Cal / 24.5g Carbs}

Dinner (6pm): Casarecce with cauliflower & chilli {428 Cal / 50.5g Carbs}
Nectarine, raspberries, yoghurt, pecans {133 Cal / 11.3g Carbs}

4 cups of coffee (1 of them decaf)

Calories 1433
Carbs 143.6g
Protein 65.7g
Fat 57.1g (Sat Fat 11.1g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Tuesday 28/6
FBG (05.30) Not measured today
Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {269 Cal / 37.7g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................5.5 km run home [28 min 03 sec] 35 sec over PB
Breakfast 2 (7.30am): Avocado toast, juice from one orange {207 Cal / 16.0g Carbs}

Snack (11am): Banana {66 Cal / 15.0g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................7 km jog home [not timed]
Marking a [pretty awful] dissertation this morning, needed to get out!

Lunch (12pm): Tomato & lentil soup {93 Cal / 13.9g Carbs}
Apricot, strawberries [home grown], yoghurt, pecans {134 Cal / 11.8g Carbs}

Dinner (6pm): Linguine primavera, salmon {576 Cal / 44.4g Carbs}
Home grown asparagus, beans, peas, cucumber & courgette
Mango, kiwi, passion fruit, yoghurt, pistachios {136 Cal / 15.5g Carbs}

4 cups of coffee (2 of them decaf)

Calories 1515
Carbs 159.6g
Protein 68.4g
Fat 58.6g (Sat Fat 8.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Wednesday 29/6
FBG (05.30) 4.3

................................5 km walk
Breakfast (7.30 am): Baked beans, mushrooms, corned beef, toast/ OJ {459 Cal / 29.6g Carbs}

Lunch (12pm): Tomato & lentil soup {93 Cal / 13.9g Carbs}
Green bean & fig salad {224 Cal / 21.3g Carbs}
Peach, raspberries, yoghurt, hazelnuts {127 Cal / 11.3g Carbs}

BG (6pm): 4.1
Dinner (6pm): Duck breast, dauphinoise potatoes, green beans, peas {694 Cal / 37.1g Carbs}
Plum, cherries, yoghurt, walnuts {128 Cal / 13.9g Carbs}

4 cups of coffee (2 of them decaf)

Calories 1759
Carbs 132.9g
Protein 91.2g
Fat 83.9g (Sat Fat 28.1g / Trans fats 0.8g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Thursday 30/6
FBG (05.30) Not measured today
Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {269 Cal / 38.2g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................5.5 km run home [28 min 14 sec] 46 sec over PB
Breakfast 2 (7.30am): Mackerel (in tomato sauce) {195 Cal / 2.1g Carbs}

Lunch (12pm): Spiced aubergine soup {110 Cal / 10.4g Carbs}
Prawn & avocado salad {248 Cal / 5.6g Carbs}
Nectarine, raspberries, yoghurt, pecans {127 Cal / 12.78g Carbs}

Dinner (7pm): Beetroot & goats cheese loaf, chicory & walnut salad/ Carinena (6oz) {618 Cal / 36.5g Carbs}
Strawberries, ice cream {205 Cal / 24.1g Carbs}
Home grown beetroot & strawberries, Bubble round for dinner

5 cups of coffee (3 of them decaf)

Calories 1814
Carbs 136.2g
Protein 75.0g
Fat 81.7g (Sat Fat 15.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Friday 1/7
FBG (05.30) 4.3
Breakfast (7.30 am): Porridge (almond milk), plum, blackberries, walnuts {271 Cal / 37.6g Carbs}

Snack (11am): Banana {70 Cal / 16.0g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................7.5 km run home [38 min 35 sec] 58 sec over PB
Lunch (12pm): Tomato & lentil soup {97 Cal / 15.5g Carbs}
Corned beef salad {273 Cal / 19.0g Carbs}
Persimmon, strawberries, yoghurt, pecans {124 Cal / 12.7g Carbs}

Dinner (6pm): Venison burger, onion rings, fries, salad {658 Cal / 41.8g Carbs}
Peach, cherries, yoghurt, hazelnuts {133 Cal / 14.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1664
Carbs 163.1g
Protein 94.0g
Fat 62.8g (Sat Fat 15.3g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Saturday 2/7
FBG (05.30) Not measured today

...........................6 km walk
Breakfast (7.30 am): Porridge (almond milk), strawberries, raspberries, pecans {275 Cal / 37.8g Carbs}

............................Allotment work this morning
Lunch (12pm): Spiced aubergine soup {107 Cal / 10.1g Carbs}
Beetroot & goats cheese loaf, chicory & walnut salad {458 Cal / 34.5g Carbs}
Plum, blackberries, yoghurt, hazelnuts {128 Cal / 11.0g Carbs}

BG (6pm) 4.1
Dinner (6pm): Tagliatelle with squid, fennel & chilli {416 Cal / 50.5g Carbs}
Peach, blueberries, yoghurt, macadamias {119 Cal / 12.9g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1545
Carbs 163.4g
Protein 50.9g
Fat 68.4g (Sat Fat 9.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Sunday 3/7
FBG (05.30) 4.3

...........................5 km walk
Breakfast (7.30 am): Smoked salmon, scrambled eggs, avocado toast/
Juice from half a grapefruit {523 Cal / 23.4g Carbs}

............................Allotment work this morning, heavy morning
Snack (10am): Chocolate cake {202 Cal / 23.3g Carbs}

Lunch (12.30pm): Tomato & lentil soup, bread [crust, fresh from the oven] {155 Cal / 23.1g Carbs}
Pear, blueberries, yoghurt, hazelnuts {125 Cal / 13.2g Carbs}

Dinner (6pm): Guinea fowl, roast potatoes, carrot & swede mash, green beans/
Pinot Noir (4 oz) {526 Cal / 39.6g Carbs}
Peach, strawberries, yoghurt, pecans {136 Cal / 11.2g Carbs}

Bubble popped round
Pinot Noir (5 oz) {125 Cal / 3.6g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1834
Carbs 143.4g
Protein 87.4g
Fat 70.4g (Sat Fat 17.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Monday 4/7
FBG (05.30) Not measured today
Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (12 x 500m, 30 sec rests)
.................................5.5 km run home [not timed]
Breakfast 2 (7am): Avocado toast, half a grapefruit {199 Cal / 15.1g Carbs}

Snack (11am): Raisin & oatmeal cookie [made by a student] {129 Cal / 10.1g Carbs}

Lunch (1pm): Packed lunch
Guinea fowl salad {293 Cal / 17.5g Carbs}
Peach, raspberries, yoghurt, almonds {132 Cal / 10.3g Carbs}

Snack (3pm): Banana {69 Cal / 15.8g Carbs}

Dinner (6.30pm): Lincolnshire sausages (x3), celeriac mash,
roast cauliflower, peas, sweetcorn {631 Cal / 39.7g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {123 Cal / 11.7g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1888
Carbs 174.6g
Protein 101.0g
Fat 81.5g (Sat Fat 17.2g / Trans fats 1.1g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Tuesday 5/7
FBG (05.30) 4.3
Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {273 Cal / 37.2g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................5.5 km run home [not timed]
Snack (8am): Avocado toast, juice from one orange {209 Cal / 16.0g Carbs}

.................................1 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................5.5 km run home [not timed]
Lunch (12pm): Spiced aubergine soup {109 Cal / 10.3g Carbs}
Tuna steak, salad {150 Cal / 3.9g Carbs}
Plum, blackberries, yoghurt, walnuts {128 Cal / 12.8g Carbs}

BG (6pm) 4.1
Dinner (6pm): Thai green curry (prawn & cashew), noodles {480 Cal / 34.9g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {122 Cal / 13.2g Carbs}

Syrah (medium glass) {123 Cal / 3.8g Carbs}
At the allotment whilst doing evening watering

4 cups of coffee (2 of them decaf)

Calories 1627
Carbs 137.2g
Protein 80.8g
Fat 61.1g (Sat Fat 9.2g / Trans fats 0.1g)

Wednesday 6/7
FBG (05.30) Not measured today

.................................5 km walk
Breakfast (7.30 am): Mushrooms & baked beans, toast/ Juice from one orange {267 Cal / 28.4g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {78 Cal / 13.6g Carbs}
Chicken salad {354 Cal / 14.4g Carbs}
Plum, blackberries, yoghurt, walnuts {121 Cal / 10.4g Carbs}

Snack (3pm): Cookie {138 Cal / 14.7g Carbs}

Dinner (6pm): Wood pigeon stroganoff, rice {420 Cal / 34.5g Carbs}
Apricot & cherry crumble, ice cream {321 Cal / 29.1g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1741
Carbs 151.8g
Protein 97.0g
Fat 72.6g (Sat Fat 19.5g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Thursday 7/7
FBG (05.30) 4.3

Breakfast (5.30 am): Porridge (almond milk), strawberries, raspberries, pecans {281 Cal / 37.8g Carbs}
.................................13 km run [63 min 59 sec] 40 sec over PB
Breakfast 2 (7.30 am): Avocado toast, grapefruit {222 Cal / 22.0g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {78 Cal / 13.6g Carbs}
Green bean & fig salad {253 Cal / 19.8g Carbs}
Nectarine, blueberries, yoghurt, hazelnuts {128 Cal / 12.9g Carbs}

Dinner (6pm): Tagliatelle con caponata {421 Cal / 51.8g Carbs}
Plum, blackberries, yoghurt, walnuts {133 Cal / 12.2g Carbs}

Birra Moretti (330ml) {98 Cal / 7.3g Carbs}
At the allotment after watering, sitting in the sunshine

4 cups of coffee (3 of them decaf)

Calories 1648
Carbs 182.6g
Protein 49.1g
Fat 62.3g (Sat Fat 9.5g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Friday 7/7
FBG (05.30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (12 x 500m, 30 sec rests)
.................................7.5 km run home [not timed]
Breakfast 2 (8.30am): Avocado toast,/ Half a grapefruit {246 Cal / 18.7g Carbs}

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.2g Carbs}
Parma ham, chicory & fig salad {227 Cal / 14.9g Carbs}
Persimmon, kiwi, yoghurt, pistachios {141 Cal / 17.1g Carbs}

BG (6pm) 3.8
Dinner (6pm): Chicken Korma, chips {508 Cal / 40.9g Carbs}
Strawberries, ice cream {170 Cal / 18.0g Carbs}

4 cups of coffee (3 of them decaf)

Calories 1660
Carbs 163.4g
Protein 68.3g
Fat 64.7g (Sat Fat 17.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Saturday 9/7
FBG (05.30) 4.3

...............................5 km walk
Snack (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.2g Carbs}

Snack (9.30am): Banana {69 Cal / 15.8g Carbs}
A days foraging at the coast

Lunch (12pm): Picnic
Celeriac & apple soup {55 Cal / 9.2g Carbs}
Green bean & fig salad {192 Cal / 25.3g Carbs}
Strawberries, raspberries, yoghurt, pecans {123 Cal / 8.4g Carbs}

Snack (2pm): Cooked with forged samphire & herbs
Sushi rolls with samphire {92 Cal / 16.3g Carbs}

Dinner (6pm): Staying with friends, barbeque
Sausages, bread roll, chicken leg with chilli sauce, salad/
Birra Moretti (3 x 330ml) {760 Cal / 46.2g Carbs}
Ice cream & strawberries {143 Cal / 15.3g Carbs}

3 cups of coffee (1 of them decaf)

Calories 1731
Carbs 177.6g
Protein 75.9g
Fat 55.3g (Sat Fat 19.8g / Trans fats 1.3g)

Sunday 10/6
FBG (05.30) Not measured today

Breakfast (8.30am): Sausage, bacon, egg, black pudding, mushrooms {387 Cal / 6.2g Carbs}
Toast, marmalade {110 Cal / 20.1g Carbs}

Lunch (12pm): Back at home so making my own food choices
Sweet potato, coconut & chilli soup {78 Cal / 13.6g Carbs}
Avocado toast {216 Cal / 15.8g Carbs}

Afternoon at the allotment in the sunshine
Dinner (5pm): At Bubble's house, she cooked main course so values estimated. I made the tart.
Cod fillet, courgette, broad bean lemon cucumber, feta & mint salad/
Sauvignon Blanc (2 x 5oz) {526 Cal / 18.6g Carbs}
Summer fruit tart {256 Cal / 34.7g Carbs}
Meal tonight included home grown courgettes, peas, broad beans, lemon cucumber, fennel, radish, mint,
strawberries, raspberries & blackcurrants.

4 cups of coffee (3 of them decaf)

Calories 1616
Carbs 115.6g
Protein 69.9g
Fat 66.3g (Sat Fat 19.2g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Monday 11/7
FBG (05.30) 4.1

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.1g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................2.5 km jog home
Breakfast 2 (8.30am): Avocado toast,/ Juice from one orange {195 Cal / 16.9g Carbs}

.................................2.5 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................2.5 km jog home
Lunch (12pm): Celeriac & apple soup {51 Cal / 8.4g Carbs}
Green bean & fig salad {232 Cal / 21.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {128 Cal / 10.1g Carbs}

BG (6pm) 3.9
Dinner (6pm): Linguine primavera with pesto & salmon {574 Cal / 41.9g Carbs}
[green beans, courgette, broad beans, peas, lemon cucumber - all home grown]
Peach, cherries, yoghurt, almonds {145 Cal / 14.0g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1637
Carbs 156.6g
Protein 74.1g
Fat 67.5g (Sat Fat 9.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Tuesday 12/7
FBG (05.30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {276 Cal / 37.8g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................2.5 km jog home
Breakfast 2 (8 am): Mackerel (in tomato sauce), toast {259 Cal / 11.3g Carbs}

Snack (11am): Banana (69 Cal / 15,6g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (8 x 500m, 30 sec rests)
.................................2.5 km jog home
Lunch (12pm): Sweet potato, coconut & chilli soup {78 Cal / 13.6g Carbs}
Tuna steak, salad {200 Cal / 4.1g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {126 Cal / 8.8g Carbs}

Dinner (6pm): Roast chicken, chips, peas, sweetcorn {470 Cal / 38.9g Carbs}
Malaga ice cream {149 Cal / 24.6g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1669
Carbs 161.3g
Protein 114.3g
Fat 53.8g (Sat Fat 12.2g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask

 

[Deleted member 371625]

Thursday 14/7
FBG (05.30) Not measured today
Exercise free day

Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {269 Cal / 37.8g Carbs}

Lunch (12pm): Tomato & lentil soup {99 Cal / 14.6g Carbs}
Ham & fig salad {248 Cal / 17.9g Carbs}
Nectarine, cherries, yoghurt, pecans {132 Cal / 11.5g Carbs}

BG (6pm) 4.1
Dinner (6.30pm): Pheasant, sweet potato mash, turnip, green beans, peas {478 Cal / 37.2g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {122 Cal / 12.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1390
Carbs 137.8g
Protein 72.7g
Fat 48.3g (Sat Fat 6.9g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask