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Tip Tuesday- Make some on plan Thanksgiving food!

Happy Thanksgiving week! I hope everyone is prepping for your big feasts where you get to spend time with your loved ones and give thanks for the blessings we have :) I love Thanksgiving because I get to see my family from out of town. My parents are on their way here and my mom and I are going to be busy in the kitchen concocting some yummy THM food!

I wanted to give you some THM Thanksgiving options. Even if you are taking the day off, it might be fun to make a recipe or two to add to your menu or take to the house you are celebrating at and then you can have some yummy THM leftovers to eat for the rest of the week guilt free;)

Here is what I did last year;) I had an E Thanksgiving dinner and then 3 hours later, I had a S Thanksgiving dinner!

Here is my tentative Thanksgiving menu: (I will probably not make all of this, but it’s good to have ideas and options!)

E meal:
light turkey meat
Gwen’s E rolls
green salad w/ light dressing
Creamless Creamy Veggies- p. 352 in book

sugar free cranberry sauce
sugar free jello w/ diced apples and pineapple

Sweet Potato Cassarolle

sugar-free sweet potato crunch - kourafas5/Istockphoto

*To keep it in E territory, use a sprinkling of pecans to give it a little crunch
apple crisp

Picture

S meal: ( 3 hours later;)

dark turkey meat w/ gravy

Green bean cassarolle- p. 358 in book

Baked Macafoni and Cheese
Cheesy cheese rolls

BTRLB
Sweet potato cassarolle- see Pinterest post below
Stuffing- (I used a different recipe last year, but want to try this one this year!)

TrimHealthyStuffing2

Pumpkin Cheesecake

Picture
Pumpkin Roll

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Pumpkin Pie- see recipe for Pumpkin Treat in THM book and make a crust using crushed pecans and butter ;)

What’s on your menu for Thanksgiving?

 

 

Menu Planning Monday- I’m back!

I am so sorry it’s been such a long time. I had some ongoing health issues and am now pregnant and after getting through my first trimester, I’m finally feeling like myself again. I am excited that I have the energy to blog again and hopefully I can help you along your THM journey. Please feel free to share your successes and tips and ask questions.

Sticking with tradition, I’m starting up again with Menu Planning Monday, so here is what’s tenatively on the menu. Just FYI, anything that is highlighted is a link to a recipe ;) Also, I tend to eat more E meals because I’m preggo, so adjust according to your individual needs.

Breakfasts:

Oatmeal, diced apples, cinnamon, almond milk, 1 or 2 tsp. PB- E

Ezekiel bread French Toast w/ applesauce and fat free reddi whip, egg white scramble- E

Fried Eggs, bacon, strawberries- S

 

Lunches:

Sweet Potato Chili, apple cinnamon cookies (recipe coming soon!)- E

Chicken, bacon, ranch, low carb wrap with lettuce and tomato, skinny chocolate- S

Cobb Salad, strawberries and cream- S

Warm Chicken Sandwich (THM book) w/ tomatoes, laughing cow cheese, mustard, lettuce on Ezekiel bread , cantaloupe- E

 

Dinners:

Dreamfields angel hair pasta, spaghetti squash, marinera sauce- green salad w/ olive garden dressing- S

Enchiladas, crudities- S

Homemade Chicken Noodle Soup w/ konjac noodles, grilled quesadilla w/ tomatoes- S

Sweet Potatoes, Baked Chicken, and Green Beans- E

Speedy Thin Crust Pizza (THM book)- S

German Pancakes, Eggs- S

Turkey Burgers, Macafoni and Cheese- S

 

Snacks:

Cottage Cheese and blueberries- FP

Greek  Yogurt w/ TRUE lemon to taste- FP

Apple, String Cheese- E

Nuts, dark chocolate- S

 

Recipe to try this week- perhaps in place of the macafoni and cheese ;)

Cauliflower Mac and Cheese Cassarolle- S

 

What’s on your menu for the week?

 

 

Throwdown Thursday- Pumpkin Peanut Butter Cookies- S

I know it’s not fall yet, but I’m in the mood for pumpkin year round. I wanted to try another cookie recipe and I remember my mom making a peanut butter pumpkin cookie, so I thought for our throwdown I’d create my own version. Try them both and see what you think ;)

Pumpkin, Pecan, Peanut Butter Cookies- S
 
Author:
Recipe type: Dessert
Ingredients
  • ½ c. pumpkin
  • ¼ c. butter (melted)
  • ¼ c. coconut oil (melted)
  • ⅛ c. almond milk
  • 2 eggs
  • ¼ c. THM sweet blend or ½ c. truvia, xylitol, or erythritol
  • 1½ c. almond flour
  • ¼ c. peanut flour
  • ¼ c. oats
  • 1 t. baking powder
  • ¼ c. pecans (chopped)
  • ¼ c. 85 % dark chocolate (chopped)
  • 1 t. pumpkin pie spice
  • ½ t. cinnamon
  • dash of salt
Instructions
  1. Cream together butter, coconut oil, sweetener, and eggs
  2. Add in pumpkin
  3. In a separate bowl, mix flours, oats, baking powder, and spices
  4. Add dry to wet
  5. Add in almond milk until you get a dough like consistency
  6. Add in pecans, chocolate, and coconut flakes
  7. Shape into balls and flatten with your palm
  8. Bake for 11-15 min at 350
Notes
Makes 2½ dozen

My kiddos smelled cookies baking while they were getting ready for bed. They came down and said “Are those THM cookies Mom?” (they are sometimes my biggest critics, but hey I know if a recipe is a keeper or not because they give me brutally honest feedback!) I let them have 1, and when I turned around they were both sheepishly eating a second (don’t worry, I didn’t let them eat the whole plate- I’m a little more responsible of a mother than that ;). They love sugar just as much as any kid, but they gave these THM cookies a big thumbs up with their big grins, so I guess the recipe’s a keeper!

Sneaking their second cookie !

Tasty Thursday- Fresh Strawberry Pie w/ a Lemon Cheesecake Crust

It’s summer time and when I was growing up one of my favorite desserts to eat in the summer was a slice of fresh strawberry pie from Marie Calendar’s- SO GOOD and refreshing. I wanted to create a THM version and Mom suggested we make a lemon cheesecake crust, so we did! Let me tell you, it is GO-O-OD and it is one my new favorite THM recipes! My hubby and dad went back for seconds;) It truly took me back to my childhood summers. We added a little reddi whip and the whole dessert really hit the spot.  I hope you enjoy it as much as we do!!

Fresh Strawberry Pie w/ a Lemon Cheesecake Crust- S
 
Author:
Recipe type: Dessert
Ingredients
  • Crust:
  • 1 c. almond flour
  • 1 block reduced fat cream cheese
  • 2 eggs
  • Juice from ½ a lemon
  • ½ tsp. lemon extract
  • ¼ c. sweetener of choice (I used 12 packets Truvia)
  • Strawberry Filling:
  • About 5½ c.whole fresh strawberries rinsed and de-stemmed
  • 1 t. strawberry extract
  • ¾ c. powdered sweetener (I used xylitol)
  • 2 c. water
  • 1½ tsp. glucomannan
Instructions
  1. Preheat oven to 350
  2. Mix crust ingredients together with an electric beater or mixer until well combined
  3. Pour in a greased tart pan and scrape sides with a spatula; put in a preheated oven
  4. Bake for 20 min. or until the crust is firm to the touch but not overcooked
  5. While the crust is cooking, boil the water, sweetener, and extract in a small saucepan; boil for several minutes continuously stirring.
  6. Remove from heat and immediately mix in gluccie until well combined. If you don't do it immediately and don't mix well enough, you may end up with little jellyfish in your strawberry gel ;) Your gel will get quite thick which is what you want.
  7. Let the cheesecake crust and strawberry gel cool down to room temperature
  8. ( I put my crust in the freezer for a bit to speed up the process)
  9. Once the gel is cooled, mix it with the fresh strawberries
  10. With a spatula, spoon it on top of the cooled crust
  11. Serve with a squirt of reddi whip on top if desired and enjoy!

The Crust:

The Strawberry Gel:

The Complete Strawberry Filling:

The Final Product:

Wouldn’t you like a slice? ;)

 

Tip Tuesday- Staying on plan during vacation and maintaining your weight loss

My handsome hubby and I just got back from our 10 year anniverary trip to Puerto Rico. Our anniverary is actually a few days after Christmas but one of us is always sick, so this was a real treat to actually celebrate it this year! Maybe we’ll permanently change our anniversary celebration date. I digress. Anyways, our resort was amazing and we were able to do so many fun things like kayaking, snorkeling, hiking, swimming, salsa dancing, and just enjoying being together. We stayed on plan (yes, my hubby follows the Trim Healthy Man lifestlye), the whole time except for splitting one frozen yogurt dessert- that was our one and only cheat, seriously. We did not even have a desire to cheat.  Not only did staying on plan give us the energy to fully enjoy our vacation and all the amazing activities available to us, but for the first time in history, I went on vacation and didn’t gain weight! It was fun and easy to do! I did it by buying and bringing groceries for breakfasts and lunches and choosing S meals when eating out for dinner. My tip for today is, when you go on vacation, with a little planning and forethought, it is totally worth it to stay on plan!

I’ll talk about dinner first. Restaurants are usually very accomodating and will make swaps for you. We swapped out french fries several times for salads and potatoes for zucchini noodles. For dinners, we enjoyed yummy salmon w/ butter and dill sauce over zucchini noodles and greens at the resorts Stingray Cafe, eggplant parmesean and caprese for an appetizer at the fancy Italian restaurant, southwest wraps with lettuce, tomatoes, cheese, and southwest sauce (I swapped out my own wrap) at the harbor grill, burgers w/ avocado, onion, tomato, lettuce, and mustard w/ salads and no bun at the Seaside Grill, and skirt steak w/ salad and blue cheese dressing at a local Puerto Rican place recommended by our friends called Casa Dante. Does this sound like we were deprived? Not in the least!

Our hotel room only had a small fridge that was barely cooler than the room temperature, so we made do and used our soft cooler filled with ice each night to keep our dairy and meat cold and kept the fruit in the so- called fridge.

For breakfasts, we had greek yogurt w/ pro powder, 1/2 banana, Uncle Sam’s cereal and fresh fruit like watermelon, papaya, mango, or cantaloupe. We also brought oatmeal packets for another option (we figured we could heat up water with the coffee maker), but didn’t end up eating oatmeal. The tropical atmosphere didn’t lend itself to warm oatmeal, and greek yogurt w/ fresh fruit really hit the spot. We did go out for one breakfast and had sausage,bacon, cheese and veggie omelettes. The restaurant gladly swapped out the hashbrowns for a bowl of fruit.

For lunches, we had tuna or ham wraps or pitas w/ nuts, cheese, and veggies and either humus or guacamole oh and 85 % dark chocolate squares.

For snacks we enjoyed PB and celery, nuts, string cheese, and treat squares I made at home from the recipe out of the THM book. I also brought TRUE cherry limeade and raspberry lemonade packets to jazz up our water a bit.

At night, I created random desserts w/ cottage cheese, strawberries (our bag of frozen strawberries stayed fresh enough in our sorry excuse of a refrigerator to last us the week), PB, atkins bars (I tend to use these only for vacations or emergencies), and cocoa almonds. We did split an ice cream treat one time, but THAT WAS IT!

And after eating all of this yummy food, I came home and stepped on the scale and MAINTAINED my weight. Never before in history have I maintained my weight on a vacation. I used to spend my vacations feeling bloated and having little energy because of what I let myself eat. But this time around, I had abundant energy to enjoy all of the fun activities that were available to us. I will never go back to anything else!! If I can do THM this easily on vacation, I know it’s something I can stick to for life!! I know you can do it too!!! Eating THM on vacation truly helped me enjoy it to the fullest and the bonus was being able to fit in my new swimsuit the whole week ;)

Here are some of our vacation pics- we both HATED any pics of us in swimsuits in our Fat days, but now we’re ok with them. I even convinced my hubby to show off his muscles a bit ;) He’d prob kill me if he knew I was posting this, hehe, but I wanted everyone to see that THM can stand for Trim Healthy Man too!!

 

 

 

 

Here is a list of groceries in case you’re interested:

From Home:

PB packets

Oatmeal packets

Uncle Sam’s cereal (in pre-portioned baggies)

Truvia packets

Turkey Jerky

Joseph’s pitas

Low Carb Tortillas

Atkins Bars

True Limeade or Lemonade packets

100 cal nut packs (I like the cocoa and cinnamon ones sweetened w/ Splenda- I know Splenda is not exactly plan approved but occassionally it’s fine and hey it’s vacation;)

Lime and BBQ nuts

Treat Squares or one other THM dessert (37 cal brownies work good too)

Cinnamon

Pro Powder

85% Dark Chocolate squares

Soft Cooler (for packing lunches)

Grocery Store on Vacation:

Pre-cut fruit like cantaloupe, watermelon, papaya, mango, apples, or whatever you like

Bananas

baby carrots

Celery

Snap Peas

Deli Meat

Laughing Cow Cheese

String Cheese

Frozen Strawberries (it’s ok if they defrost in your hotel fridge, they are cheaper than fresh strawberries and last longer ;)

Mustard

Ranch

Mayo

Tuna Packets

Cottage Cheese

Greek Yogurt

Humus

Guacomole or avocado Dip

Bottled Water

Paper Bowls

Plastic Cutlery

This is the food we had and we were completely satisified and not wanting for anything ;) What are your favorite THM vacation foods?

Note: Of course if you’re at an all inclusive resort, have breakfast included with your hotel, or just plan on eating out for every meal, simply stick to S foods. Eggs, bacon, and sausage for breakfasts and salads or grilled sandwiches sans bun w/ dressings will be satisfying lunches. Whatever your situation, it is possible and worth it to stick to THM. If you’re going to cheat, choose 1 meal and cheat deliberately and then get right back on track! Who wants to undo all of their hardwork and progress anyways? ;) I have faith in you, you can do it!

Menu Planning Monday- Menu 13

Happy Menu Planning Monday everyone!

We are back from our anniversary trip and I am happy to report that I stayed on plan by getting my own groceries for my breakfasts and lunches and sticking to S meals for dinners- We had salmon w/ butter and dill sauce and eggplant parmesean w/ caprese as well as other really yummy S meals which inspired me to come home and make my own versions of these dishes. It is possible and FUN to stay on plan on vacation!! I had more energy than I have on any other vacation I’ve taken, I didn’t feel bloated and miserable like I tend to feel on other vacations because of what I eat, and I came home and weighed myself and maintained my weight!! For those who are interested, I will post in more detail what I ate on my trip for Tip Tuesday.

But for now, here is my tentative menu for the week:

Monday:

Breakfast (E)- oatmeal, 1 tsp. PB, 1/2 apple, cinnamon, and sweetener w/ greek yogurt and the other /2 an apple w/ cinnamon and sweetener on the side

Lunch (E)- Warm Chicken Sandwich, cottage cheese w/ 1/2 apple, cinnamon, sweetener and a sprinkle of Uncle Sam’s cereal

Snack (S)- Zucchini Doritos or Joseph’s pita chips w/ Dorito flavoring and Cottage Cheese and Salsa

Trim Healthy Mama Doritos!! Use Joseph's Pitas and Whole New Mom's Dorito Popcorn Seasoning!   http://wholenewmom.com/recipes/dorito-flavored-popcorn-dairy-free/

Dinner (S)- Low Carb Eggplant Parmesan w/ a green salad and italian dressing

Cheesy Low-Carb Eggplant Parmesan. Photo by bukgrl

Dessert (S)Brownie Batter Shake

Brownie Batter Shake - S

Tuesday:

Breakfast (E)- French Toast w/ greek yogurt and Sugar Free Berry Syrup on the top

Lunch (S)- Leftover Eggplant Parmesan w/ green salad

Snack (S)-  Ricotta Stuffed Strawberries (I will use 85% dark chocolate cut up, not chocolate chips to make these THM friendly ;)

Dinner (S)- Meatloaf and Macafoni 

Dessert (S)- Cheesecake Frappa

Wednesday:

Breakfast (E)- TH Pancakes w/ Berry Sauce and whipped cream, egg white scramble w/ salsa

Lunch (E)- Sweet Potato w/ Rosemary Chicken and Green Beans

Snack (E)- Strawberries, Cottage Cheese, and Whipped Cream

Dinner (S)- Enchiladas 

Thursday:

Breakfast (E)- 1/4 c. oatmeal w/ Ezekiel toast, laughing cow cheese, tomato and egg whites (Caprese toast)

Lunch (S)- Leftover enchiladas

Snack (S)- Deli Roll Ups

Dinner (S)- Grilled salmon w/ Dill Butter Sauce over zucchini noodles

_DSC0567

Friday:

Breakfast (E)- French Toast (same as Tues)

Lunch (E)- Warm Chicken Sandwich (same as Mon)

Snack (S)- Doritos and Cottage Cheese and Salsa

Dinner (S)- Speedy Thin Crust Pizza (from THM book)

Dessert (S)- FP Brownies w/ Tummy Tucking Ice cream 

BROWNIES – “FP”  2 Tablespoons oat fiber 2 Tablespoons coconut flour 1/4 cup cocoa 1 1/2 teaspoons baking powder 1 teaspoon Gluccomann...

Saturday:

Breakfast (E)- TH Pancakes

Lunch (E)- Waldorf Salad (from THM Book)

Snack (E)- 4 c. popcorn w/ dorito seasoning and chocolate whey protein shake

*Note popcorn can be a once in awhile snack and is best eaten w/ some protein to lessen the insulin spike

Dinner (S)- Turkey Burgers (no potatoes) w/ Psyllium Husk Coconut Flour Rolls

“Naked” Turkey Burgers~ Ingredients:  1 lb. extra lean ground turkey  1 egg white  1/2 tsp. Worcestershire sauce  1/4 c. finely chopped onion  1/4 tsp. garlic powder  1/4 tsp. poultry seasoning  2 tsp. Dijon mustard

Psyllium Husk Coconut Flour Seed Rolls (low carb/gluten free)

Dessert (heavy S)- Peanut Butter Whip

DSC_1366

*Also just a once in awhile treat ;)

Sunday:

Breakfast (E)- Oatmeal w/ toast

Lunch (S)- Cheeseburger Salad using leftover turkey burgers

Snack (S)- Celery and PB

Dinner (S)- Coconut Crepes, Cheesy Eggs

What’s on your menu for the week?

Fun and Fit Friday- Baked Oatmeal & Jillian Michaels 30 day shred

This looks like an incredibly fun and filling recipe to make ;) I’m thinking you could either use a small amount of reduced fat cream cheese for the frosting or possibly sweeten some laughing cow cheese for it to stay in an E setting?

shadow

Cinnamon Roll Baked Oatmeal

Fabulous Friday Quote:

Photo

I truly believe we cannot be successful in weight loss or anything we do without the extra strength of God. If we give Him everything we’ve got, He is there to make up the rest!

Fit Friday Review: Although you can change the way your body looks just by eating the THM way, it really makes a difference when you add the exercise component. I’ve been doing Jillian Michael’s 30 day shred exercise program because we’re getting ready to go on our anniversary trip. I have seen in a difference in how my body looks and I feel stronger and healthier. Check it out!

Jillian Michael’s 30 day shred

Happy Weekend everyone!!

Tasty Thursday- 31 Tummy Tucking Ice Cream Flavors

Mom was out of town unexpectedly this week so we didn’t get a chance to do our throwdown, but I DO have some TASTY ice cream flavors for you. Some are Tried and True and some are ones I’d like to try!!! If you haven’t made the tummy tucking ice cream, DO IT!!! It’s so tasty and easy to make. I like to double or triple the serving size so I have a lot of ice cream cubes ready to go.

My favorite way to make it:

Take 1 Ice Cube tray of tummy tucking ice cream cubes, 2 T. cream, 3 tsp. truvia, 4 T. Almond Milk and mix it in a blender- I have a Ninja. The easiest way to get the ice cubes is out is to run the tray under hot water for a few seconds. Serves 3-4

Fun flavors to try: (Always make the original recipe and add the ingredients to it!)

1. Chocolate raspberry- cocoa powder and 1/2 tsp. raspberry extract OR use frozen raspberries

2. Chocolate Almond- cocoa powder, handful of almonds (nuts are best added right at the end of mixing)*

3. Strawberry- add a handful of frozen strawberries to the original

4. Mint Chip- My family LOVES this one- 1/4 tsp. mint extract, several pieces of skinny chocolate or 85% dark chocolate- (add in the chocolate after you mix the other ingredients for bigger chunks)

5. Raspberry & Walnut- Frozen raspberries, handful of walnuts*

6. Dulce De Leche- homemade caramel or 1/2 tsp. caramel extract, 1/2 tsp. butter extract, pecans*

7. Hazlenut Crunch- 1/4 tsp. hazlenut extract, pecans, peanut butter, skinny chocolate*

8. Butter Pecan-handful of pecans, 1/2 tsp. butter extract*

9. Peanut Butter- swirl in Peanut Butter*

10. Cinnamon- 1/2 tsp. cinnamon

11. Maple Walnut- 1/2 tsp. maple extract, handful of walnuts*

12. Key Lime- 1 T. lime juice, 2 T. reduced fat cream cheese, dash of cinnamon, opt. THM ginger snap cookies broken up and sprinkled on top or this graham cracker pie crust (replace the honey for on plan sweetener)*

13. Lemon Cheesecake- 1 tsp. lemon extract, 2 T. reduced fat cream cheese, dash of cinnamon*

14. Nutty Coconut- handful of almonds, handful of unsweetened coconut, 1/2 tsp. coconut extract*

15. Turtle- 1/2 tsp. Caramel extract, handful of Pecans, a few pieces skinny chocolate*

16. Chocolate Peanut Butter- 1 T. cocoa, 1 T. peanut butter*

17. Snickers- 1 T. Peanut Butter, handful of Peanuts, 1/2 tsp. Caramel extract*

18. Butterfinger- 1/2 tsp. butterscotch extract, 1/2 T. cocoa, 1/2 T. peanut flour, 1 T. chunky peanut butter*

19. Chocolate Chunk- 1 T. cocoa, skinny chocolate

20. Egg Nog- 1/4 tsp rum extract, 1/4 tsp. nutmeg extract, cinnamon, 1/4 tsp. additional vanilla extract

21. Brownie Sundae- add your favorite THM S brownie *

22. Chocolate Chip- Add skinny chocolate chunks or dark chocolate

23. Chocolate Chip Cookie- add skinny chocolate chunks and THM chocolate chip cookies or make the chocolate chip cookie for one and add it! *

24. Almond Joy- Almonds, coconut flakes, skinny chocolate*

25. Cookies and Cream- add THM oreos*

26. Orange Dreamsicle- 1/2 tsp. orange extract

27. Chocolate Mint- 1 T. cocoa1/4 tsp. peppermint extract

28. Reeses Peanut Butter Ice Cream- peanut butter, skinny chocolate chunks*

29. Strawberry or Raspberry Cheesecake- add frozen strawberries or raspberries , and frozen cheesecake bites at the very end of mixing*

30. Fudge Swirl- Just like Hershey’s chocolate sauce, swirled in to the original with a spoon

31. Blueberry- Frozen blueberries added to the orginial, dash of cinnamon

Note: The flavors with a * next to them are going to be a slightly heavier S because of the addition of nuts, brownies, cookies, cheesecake etc. They should not be used in a Deep S setting ;)

How fun is THM ice cream creating??? The possibilities are endless. This list is just to get you thinking.

Have you tried any flavors that you’d like to share with us?

Here are a few other THM friendly ice cream flavors and recipes you might want to try:

Pumpkin ice cream THM-S

(This pic is from rohndasue, mine never LOOKS this good, but it sure TASTES GOOD!!)

Eating tummy tucking ice cream with some skinny chocolate hardshell, whipped cream, and nuts is my favorite!! How lucky are we?!

 

 

 

 

What’s Up Wednesday- THM’s Ezine or online magazine is available

For those of you who are not aware, THM now has an online magazine and you can subscribe to get their updates for Free. It gives you the latest THM news, messages from Pearl and Serene, helpful tips, recipes, success stories and even opportunities to submit your own successes, photos, tips and favorite recipes. There are also links to You Tube Videos and the THM online store ;) Check it out!

Here’s a link, so sign up if you haven’t already!

THM Ezine

 

Throwdown Thursday- Chicken and Broccoli vs. Chicken and Bacon Salads!

Jo’s Chicken and Broccoli Salad (note her beautiful picture, her kids have moved out of the house, at least most of them!!)

vs.

Molly’s Chicken and Bacon Salad w/ honey mustard dressing (note my “nailed-it” Pinterest type picture, I have 3 small kids under the age of 6, clean counters are not always available to take beautiful pics on!! ;) It is good though, I promise!!! I had it twice this week ;)

Try them for yourselves! and take a better pic of mine please ;)

Up for our next Throwdown: Tummy Tucking Ice Cream flavors- you have to join in on the fun of this one. What kinds of flavors can you create? If you haven’t made it yet, you need to!!!