Tag: eggs

Devilishly Good Deviled Eggs

Devilishly Good Deviled Eggs
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One of my clearest food memories is of my Mom’s Deviled Eggs. I can still see the yellow Tupperware container with the special “egg holding” insert that she used. I wouldn’t say she made them all that often, but usually when you saw that Tupperware container come out, you knew there was a party or holiday meal about to happen!

Mom’s eggs were DELICIOUS. A little sweet and a little tangy, thanks in part to a “miraculous” mayonnaise style condiment that was pretty popular while I was growing up. It probably STILL IS popular with a lot of folks, but with its high fructose corn syrup, fragile and damaged oil and various thickeners and fillers, it’s not something that’s invited into my grocery cart anymore.

So I knew if I wanted to relive that childhood food memory, I’d have to ditch the processed stuff and create my own version. I think they are just as tasty as the one’s I remember eating growing up. Different, but just as good. Well, maybe ALMOST as good because does anything ever taste as good as what Mom made? It’s that “the secret ingredient is love” thing. Pretty sure.

The funny thing about deviled eggs is that they are one of the few foods that really don’t smell all that great (they ARE kinda stinky), but almost everyone loves when they show up at a get together! I’ve taken them to numerous shindigs (they are a great potluck item for those of us avoiding gluten or dairy). When I arrive, I uncover the deviled beauties while sheepishly mumbling an apology for the odor, only to be cut off with excited exclamations by fellow party goers! “Oooo deviled eggs! I haven’t had those in ages!” “Wow! I love these things! I never make them because they are so much work!”

Truth? They are REALLY easy to make. Yeah, they take a bit more effort than grabbing a veggie tray from the supermarket (which there is nothing wrong with, by the way), but they definitely give the impression you put a lot more work in than you did. That’s never a bad thing.

The hardest part of making deviled eggs is getting hard boiled eggs that you can peel easily. There’s not much worse than trying to peel an egg and ending up with something that looks like the dog chewed on it, full of gouges and holes. I’ve found that the Instant Pot makes perfectly peelable eggs EVERYTIME! Feel free to go old school on the stove top, if that’s your style. I have read that fresh eggs don’t peel as easily as older eggs. I’ve never had an issue with the Instant Pot, but if you are boiling on the stove top, maybe buy your eggs a week or so ahead of time.

Alright – enough chit chat! Let’s get to the good stuff! How to make these wickedly good little things!

First step is to boil (or pressure steam) those eggs. I’m going to run with the Instant Pot instructions here, but I have included stove top directions in the recipe card.

Place your eggs in a single layer on the trivet (rack) of your Instant Pot.

Add 1 cup of cold water to the pot. Place and lock the lid onto the instant pot.

Ensure that the venting dial is set to SEALING and set the timer to 6 minutes under HIGH pressure.

When the timer goes off, immediately turn the venting dial to VENTING, making sure to avoid the high pressure steam that will be released. Once the pressure has lowered enough so that the lid unlocks, you can either remove the eggs to an ice bath or take the lazy person’s way (like me) and use pot holders to lift the stainless steel insert out of the Instant Pot and run cold water over the eggs. Allow the eggs to sit in the ice bath or cool water for about 10 minutes.

This would be a great time to make your mayonnaise. Click HERE to get my quick, easy and healthy Mayonnaise Recipe. You can use a store bought Avocado Oil or Olive Oil Mayo (just make sure to read those labels carefully!), but avoid any with hydrogenated or partially hydrogenated oils. Damaged, unhealthy fats make damaged, unhealthy bodies!!

Now the fun part! Peel those eggs! It is really SO easy with Instant Pot eggs – total game changer.

Once the eggs are peeled, slice each egg in half lengthwise and spoon out the yolks into a separate bowl. Set the whites aside for filling later. (Pro tip from my Mom…cook a couple more eggs than you need and use their yolks in the filling. This gives you a little extra filling to go around. Nobody likes skimpy deviled eggs! You can keep the whites to use in salads etc.)

Mash the yolks up with a fork and then add the mayo, mustard, apple cider vinegar, salt and pepper (if using). The measurements I give in the recipe are to my taste. I’d advise that, instead of dumping everything in, add the ingredients separately (even a bit at a time) mixing well in between and taste as you go. Depending on your own palate, how big your yolks are and even how thick your mayo turned out, you may want to adjust quantities a bit.

Once you’ve got the filling mixed so it’s smooth, fluffy and tasting great, spoon the mixture back into the yolk divots in the whites you set aside. You can get fancy and use a piping bag, but spooning it in with a teaspoon is quicker, easier and you don’t lose a whole bunch of your delicious filling on the sides of the bag.

Once filled, let your creativity flow and garnish those bad boys with whatever floats your boat. Bacon, chives, scallions, dill, jalapeño, smoked salmon, paprika, kimchi(pat it dry first!)… the options are endless.

Chill until serving. Keeps well, covered, in the fridge for 3 to 5 days. Enjoy! Let me know what topping you like on your devilled eggs in the comments!

If you want to find out more about the incredible, edible egg, check out my previous TRILOGY of posts on eggs!

Part 1 – What Do All Those Labels on Egg Cartons Really Mean?

Part 2 – Common Myths and Misconceptions about Eggs

Part 3 – The Nutritional Value of the Humble Egg

Print Recipe
 Devilishly Good Deviled Eggs
Perfect for picnics and BBQs, game day feasts or potlucks, these little devils are quick and easy to prepare, free of processed ingredients and full of protein and healthy fats. A true crowd pleaser!
Prep Time 30 minutes
Servings
deviled eggs
Ingredients
Prep Time 30 minutes
Servings
deviled eggs
Ingredients
Instructions
Hard Boiling the Eggs (Instant Pot)
  1. Place the eggs in a single layer on the trivet in your Instant Pot.
  2. Add 1 cup of cold water to bottom of pot and place and lock lid. Make sure that the steam release valve on the lid is set to "SEALING".
  3. Turn the Instant Pot on and set it to cook under High Pressure for 6 minutes.
  4. As soon as the eggs have finished cooking, immediately release the pressure by turning the steam release valve to the "VENTING" position. (WARNING! Pressurized steam is HOT! Keep clear of the valve until pressure has released! You may also want to make sure your instant pot isn't directly under cabinetry so the steam does not damage the wood).
  5. Once the pressure releases to the point that the lid unlocks, carefully remove lid. Use tongs to transfer the eggs from the Instant Pot to an ice bath. Alternatively, you can remove stainless steel insert (using pot holders), place it in sink and run cold water over the eggs. Once cooled (about 10 minutes), you can store them in the fridge for about a week or, peel and use them immediately.
Hard Boiling the Eggs (Stove Top Version)
  1. Place the eggs in the saucepan in single layer and cover with cold water. The water should cover the eggs by at least an inch.
  2. Set burner to medium high heat and bring to a boil.
  3. Once the water reached the boil, cover and remove from heat.
  4. Let stand for 10 minutes.
  5. Drain and cool in an ice bath for approximately 10 minutes. Alternatively, you can place pot in sink and run cold water over the eggs. Once cooled, you can store them in the fridge for about a week or, peel and use them immediately.
Devilled Eggs
  1. Peel eggs and slice them in half lengthwise, dropping the cooked yolks into a small bowl and reserving the cooked whites to fill later.
  2. Once all the eggs are halved and the yolks removed, use a fork to mash up the yolks. Add the mayonnaise, mustard, vinegar, salt and pepper(optional).
  3. At this point, taste your mixture and make any adjustments to suit your preferences.
  4. Spoon mixture into the hollowed out eggs whites and garnish as desired (see suggestions below!).
Recipe Notes

Keep covered and chilled until serving. Keeps 3 to 5 days, covered, in fridge.

Plan to cook 2 more eggs than you need. The extra yolks will ensure you have ample filling and you can save the whites and use them later in a salad (or just eat them as a snack!).

Basic Mayonnaise Recipe Link

GARNISH IDEAS - Let your imagination run wild! The possibilities are endless!

  • Paprika (old school standard) - regular or smoked
  • Bacon
  • Dill
  • Jalapeno
  • Radish
  • Scallion or Chives
  • Kimchi
  • Smoked Salmon
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Egg Nutrition – Peeking Beneath the Shell

Egg Nutrition - Peeking Beneath the Shell

Ah, the incredible, edible egg. In this final post in my triple header on eggs, I’m cracking open the shell to discover the nutritional benefits of eggs. If you missed the first two posts in the series, you can click here to read up on what egg carton labels really mean and here to dispel some common misconceptions about eggs. Now on to nutrition!

Eggs are not only delicious, they are an amazing, cost effective source of a whole host of nutrients. In fact, they are the MOST cost effective food for delivering protein and choline (important for many things, including our cell membrane health, mood, memory and fat metabolism), the second most cost effective dietary source for Vitamin A and the third for Vitamins D and E (1).

Nutrients found in egg yolks

A large egg has about 7 grams of protein that is almost evenly divided between the white and the yolk. (4 grams in the white and 3 grams in the yolk). Protein is really the end of the road, nutrient wise, for egg whites. The yolks, on the other hand, are nutrient gold! Besides a decent amount of protein, yolks contain a wide variety of minerals, water soluble vitamins (B vitamins) and fat soluble vitamins like Vitamin A, D and E (and the fat needed to let you absorb those fat soluble vitamins). On top of this, egg yolks also contain two phytonutrients, lutein and zeaxantin. These are important nutrients for eye health and can help prevent cataracts and macular degeneration.

Pasture raised Vs Conventional – Is there a difference?

The amount of protein in a pasture raised egg versus a conventional egg does not differ to any great degree. Where we start to see differences is in the nutrient density of the egg yolks. Studies have shown that the amount of fat soluble vitamins contained in the yolk, like Vitamins A, E and D, is highly dependent on the hen’s diet and sun exposure.

In a 2010 study, it was found that pasture raised eggs have twice as much vitamin E, two and a half times more Omega 3 fatty acids and a much better Omega 3 to Omega 6 fatty acid ratio (important for inflammation management). The concentration of Vitamin A in pasture raised eggs was found to be 38% higher than in conventional eggs (2).

In another study, the Vitamin D in egg yolks was found to be 3 to 4 times higher in the eggs of hen’s who get to spend some time sunbathing (pasture raised or free range). The more sunlight the hen’s were exposed to, the higher the vitamin D content (3).

You can check out my yummy homemade mayo recipe by clicking here!!

Just Yolkin’ Around

The colour of yolk can range from pale yellow to a bright, almost reddish orange. This is dependent on the diet of the hen. The more colourful and varied the hen’s diet, the more colourful the yolk will be. The vividness of the yolk is largely due to the amount of carotenoids (lutein and zeaxanthin) it contains. Carotenoids are phytonutrients with potent antioxidant properties. In general, the more colorful a food is, the more nutrient dense it is! (Unless we’re talking Skittles…this only applies to REAL food folks!)

GET CRACKIN’!!!

Eggs are jam packed full of nutrients our bodies need to stay healthy and function optimally. While we all have different budgets, I think spending a little bit more on pasture raised eggs is worth it, not only for the added nutrient density, but ethically and morally. Chickens should be allowed to be chickens, free to forage for bugs and enjoy fresh air and sunshine!

If you are looking for ways to enjoy those beautiful eggs, check out my upcoming recipe for Devilled Eggs!

ONE LAST THING

Eggs are a great, nutrient rich food to include in your healthy diet, UNLESS you are sensitive or allergic to them! If you have a true egg allergy, you must not consume eggs. An intolerance or sensitivity to eggs is different than an allergy. Eggs are one of the more common food sensitivities (along with things like gluten, dairy, soy and corn). All of the great nutrition they contain won’t do you much good if they are also causing inflammation! If you suspect you may be sensitive, try eliminating eggs for a period of time and then re-introducing them and monitor for any reaction. If you want to know more about identifying food sensitivities, a Nutritional Therapy Practitioner (like me!) can help you out!

SOURCES

  1. Papanikolaou, Y., Fulgoni, V.L.. 3rd (2020). Eggs Are Cost Efficient in Delivering Several Shortfall Nutrients in the American Diet: A Cost-Analysis in Children and Adults. Nutrients, 12(8), 2406. https://doi.org/10.3390/nu12082406
  2. Karsten, H., Patterson, P., Stout, R., & Crews, G. (2010). Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 25(1), 45-54. https://doi.org/10.1017/S1742170509990214
  3. Kühn J, Schutkowski A, Kluge H, Hirche F, Stangl GI. Free-range farming: a natural alternative to produce vitamin D-enriched eggs. Nutrition. 2014 Apr;30(4):481-4. https://doi.org/10.1016/j.nut.2013.10.002
  4. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019; 11(3):684. https://doi.org/10.3390/nu11030684

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Egg Myths and Misconception

Eggs - Myths & Misconceptions

This is the second in a three post series on the “Incredible, edible EGG”. In part one, we took a tour of the grocery store and deciphered just what all those different labels on the egg cartons mean. If you missed it, you can check it out here. Today we’re going to look at a couple of common misconceptions surrounding eggs.

DON’T JUDGE AN EGG BY ITS COVER

A common misconception is that brown shelled eggs are healthier or more natural than their white shelled counterparts. The truth is that shell colour has nothing to do with nutrition, but is simply dictated by the breed of hen that laid that egg.

Who else just found out today that chickens have ear lobes?!

Consuming Eggs Will Raise Your Cholesterol Level

Eggs have gotten a bad wrap because of the cholesterol contained in their yolks. Many people have been led to believe that eggs should be avoided, or strictly limited, particularly if you have high cholesterol levels. 

Cholesterol is often seen as a “bad guy”. In actuality, cholesterol plays a vital role in our health. We need cholesterol to make healthy cell membranes. It is also necessary for the production of steroid hormones like cortisol, estrogen and testosterone. Cholesterol is also the main building block for Vitamin D (for more about the importance of adequate Vitamin D, check out this blog post).

Because of all the important roles played by cholesterol, the body works to ensure that there is always adequate cholesterol present. Cholesterol is produced in the body by the liver. When we take in more cholesterol through our diet, the liver decreases the amount of cholesterol it produces to keep levels within normal range. If we are eating less cholesterol, the liver revs up the cholesterol making machine. When we understand this, we can see that a healthy body will maintain fairly consistent cholesterol levels. The source of the cholesterol (dietary or self-made) may change, but the levels remain fairly constant.

In short, consuming eggs regularly does not impact blood cholesterol levels to any significant degree. (1)

Ok – if all that is true, how come my cholesterol levels are high?

You may be surprised to hear that cholesterol is a healing agent in the body and acts as an antioxidant. So when our cholesterol levels are high, it means that the body is recruiting this healing cholesterol to try and deal with some kind of inflammation or damage. Identifying and removing the cause of this inflammation (say by working with a Nutritional Therapy Practitioner) should be the goal, instead of immediately attacking the cholesterol levels with pharmaceuticals.(2)

I could go on and on about cholesterol and it’s role in keeping us healthy. If you are interested in learning more, I highly recommend the book Put Your Heart In Your Mouth by Dr. Natasha Campbell-Mcbride.

In the last post of this three part “Eggstavaganza”, we are finally going to dig into the nutrient value of the humble egg. Stay tuned!

SOURCES

  1. Kim, J.E.; Campbell, W.W. Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies. Nutrients 2018, 10, 1272.
  2. Campbell-McBride MD, N. (2016). Put Your Heart In Your Mouth. Mediform Publishing.
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Eggs – A Carton of Confusion?

Eggs - A Carton of Confusion?

Eggs are undoubtedly one of my favourite foods. They are quick and easy to prepare, super versatile and pretty darn cost effective too! But head into any grocery store and you’ll be confronted with the “WALL OF EGGS”. Natural, cage free, free range, pasture raised – suddenly the simple egg got a lot more complicated! Are the 5.99/dozen eggs really better for me than the 3.99/dozen brand? What’s the difference between cage free and free range? Let’s “crack” the code on this once and for all!

WHAT DOES IT ALL MEAN?

If the wide variety of terms on those cartons has got you confused, use the list I’ve created below to identify which terms have clout and which are just marketing fluff.

Regular (No Special Label)

Eggs without any other qualifying label on them are generally laid by hens fed a conventional, vegetarian diet. The hens are often caged or kept indoors without access to natural light or the outdoors. As they are kept in close quarters, they may also be debeaked to prevent them from pecking each other.

Natural/All Natural

These are purely marketing terms meant to trick the purchaser into thinking they are buying a superior product. There is no certification or verification needed to use these terms. Hens are likely fed and raised in the same conditions as those producing “regular” eggs.

Farm Fresh

Sounds great, but here is another term that has no regulation.  These eggs can come from large industrial facilities and caged hens.

Free Range

Finally, a label with meaning! To use the “Free Range” label, producers must prove that the hens have been allowed access to the outdoors for at least 51% of their lives. BUT – and it’s a big but…there is no regulation regarding either the type or size of outdoor space. They could have access to dirt, a cement covered patio or pasture. As there is no regulation with regards to the size of the outdoor space, overcrowding is not uncommon and de-beaking is permitted.

No Antibiotics Added

This is another sneaky label. Producers are not allowed to sell eggs from hens treated with antibiotics and must wait a specified period of time after treatment is complete before they can sell the hen’s wares. In short, ALL eggs are antibiotic free.

Certified Organic

Organic eggs are laid by hens who are fed organic feed (free of pesticides and chemicals). There is no regulation as to how they are housed or the amount of outdoor access they have and, again, de-beaking is allowed.

Omega-3-Enriched

Hens are fed a vegetarian diet higher in Omega-3 fatty acids. This is often accomplished by adding flax seed to the diet. Again, there is no regulation as far as housing of the hens.

Cage Free

Hens are raised without cages, but this does not mean they have access to the outdoors. Often they are kept in large warehouses and in crowded conditions. Beak trimming is permitted.

Vegetarian Fed

Well, for starters, chickens are omnivores. Their natural diet would include protein from insects and worms, along with nutrients found in grasses. Vegetarian feed contains no animal products and would derive it’s protein from vegetarian sources, like soybeans. So really, a solely vegetarian diet is not a chicken’s natural diet.

Pasture Raised

This term implies that the hens are allowed full access to the outdoors to meander around the pastures are able to forage around for those bugs and grubs that are part of their natural diet. This isn’t a legal or regulated definition, so you want to do your homework to ensure the producer’s claim of pasture raised is accurate! Some companies, like Vital Farms, print the name of the farm where the eggs were produced on their cartons. You can go to their website and search for the farm to see the chickens in their pasture. Another great way to do ensure you are getting what you paid for is to get your eggs directly from the farmer!

Budget is always going to be a factor when we are filling our grocery cart, but how the animals are raised and fed should also hold some weight. In my next post in the series, I’ll discuss a couple of eggy myths and misconceptions before I dive into my final post on whether or not eggs are a valuable part of a nutrient dense, whole foods diet (spoiler alert…heck yes they are!).

Sources

Dessy, M. (2017). The Pantry Principle.Versadia Press 

Food Labels Exposed [Booklet]. (2018). N.P.:A Greener World

Easy Egg Bake

Easy Egg Bake (GF, DF, Paleo
Jump to Recipe

When working with clients, one of the biggest hurdles for them when it comes to transitioning to real, whole, nutrient dense foods is figuring out the whole “breakfast thing”. Most of the foods that we’ve been programmed to consider breakfast foods, things like cereal, toast, pancakes and even fruit are lacking in two vital nutrients. Fats and Protein. Our (often heavily refined) carbohydrate heavy breakfasts are setting us up for a wild ride on the blood sugar rollercoaster. Needing to snack every few hours, getting jittery, irritable and hangry and feeling the need for a mid-afternoon siesta are all pretty good signs that you need better balance in your life. Each meal we eat should have a balance of the three macronutrients, carbohydrates (grains, vegetables, fruits), protein and healthy fats. The proper ratio of these nutrients will vary from person to person, depending on several factors including age, activity level and digestive health. Keeping a food and mood journal, tuning into how you are feeling and working with a nutritional therapist can help you identify any tweaks you can make in your ratios to best fuel your body and provide long lasting energy.

Have you ever considered having a big Cobb salad to start your day? How about some left over pot roast and sweet potatoes? Sound crazy? Creating a balanced breakfast is more of a mental game than anything else. It’s really just another meal! Your cells don’t care if it is 7am or 7pm, they just want food that is nourishing, provides them with the nutrients they need to do their jobs and gives them the energy to keep going until the next balanced meal. This mental shift can take some work, but luckily, there is a food that is kind of a “jack of all trades”at fitting in to any meal. The almighty egg! Using eggs as a base for a tasty breakfast dish can help you transition from those carbohydrate heavy breakfasts to a well balanced, energizing way to break your fast.

Enter the Egg Bake (or Crustless Quiche if you are feeling fancy)! This recipe has it all. It’s super easy to prepare, can be made ahead and supplies you with breakfasts throughout the week and is SUPER adaptable to whatever ingredients you have on hand. It is the perfect “fridge foraging” recipe. You know when you have a lot of bits and pieces of stuff to use up – make an egg bake! 

I’ll be honest. I’m a bit of a free-styler in the kitchen. I tend to go by feel, throwing a bit of this or that in and adjusting as I go. When my husband compliments me on a meal, I often joke that I’m glad he enjoyed it, because it’s unlikely to ever taste the same way twice! I come by it naturally, as my mom is much the same way. I have fond memories of her handing a tasting spoon to Dad and asking him if the sauce or chili needed anything else. More often than not, after some pensive consideration (and maybe another taste or two), he would pronounce it as being perfect. This, for those of you wondering, is the absolute CORRECT response when your significant other asks for your opinion on their cooking!

This way of cooking does create some issues when you want to share a recipe though. A pinch of this or a glug of that doesn’t really make for effective recipe blogging. So, when I set out to make this egg bake, I made sure to jot down measurements. That being said, this recipe is so versatile, you can feel free to change it up as you see fit! I kept the ingredients in this one pretty basic, mostly because we are in the midst of the whole “shelter in place” thingy and this is what I had to work with! Leftovers work really well here. Got some leftover taco meat? Make a southwestern version with some added peppers, cilantro and top with avocado before serving. Leftover bacon (is that even a thing?) combined with green pepper and onion  – voila a Western omelet egg bake. Play around, improvise – food should be fun!

For this egg bake, I whisked 18 pasture raised eggs (I wanted roughly 3 eggs per serving) with coconut milk and salt and pepper. The milk can be omitted, but I find that it helps to lighten up the egg bake and make it a little fluffier.

Check out that color! These pasture raised eggs have lovely orange yolks, are more nutrient dense than conventional eggs and a great source of Omega 3 fatty acids, antioxidants and B vitamins.

Next, I diced up some leftover ham, evenly distributed it into a greased 9X13 baking dish and poured the egg mixture over top.

Lastly, I placed the sliced tomatoes in a single layer on top of the ham and eggs, sprinkled with the basil, a little extra salt and pepper and the nutritional yeast. Nutritional yeast is a great source of Vitamin B12 and it adds a mild hint of cheesiness to dishes. Since I love dairy, but am sensitive to it, I use nutritional yeast to make me feel like there COULD be some form of cheesy goodness in there!

This bottle came with us from Canada! Hence the English AND French label!

Finally, I popped it in a 350 F degree oven and let it bake for 45 minutes. And just like that, I have breakfasts (or lunches) for the week. This version is a little light on the veg (thanks, shelter in place), but pair it with a salad of mixed greens or some berries and you have a balanced meal that tastes great and supplies you with plenty of stable energy to keep you going until your next meal.

Print Recipe
 Easy Egg Bake
A super versatile recipe that is great for any meal of the day.
Course Breakfast, Dinner, Lunch, Main Dish, Make Ahead, Meal Prep
Prep Time 15
Cook Time 45
Servings
Ingredients
Course Breakfast, Dinner, Lunch, Main Dish, Make Ahead, Meal Prep
Prep Time 15
Cook Time 45
Servings
Ingredients
Instructions
  1. Preheat oven to 350 degrees Fahrenheit
  2. Grease a 9X13 inch glass baking dish with the coconut oil
  3. Crack the eggs in a large mixing bowl, add coconut milk, salt and pepper
  4. Whisk well
  5. Lay diced ham evenly in the prepared baking dish
  6. Pour egg mixture over the ham
  7. Lay the sliced tomatoes in a single layer on the top of the egg mixture
  8. Sprinkle basil, nutritional yeast and a little extra salt and pepper over the top
  9. Bake in oven for approximately 45 minutes or until the eggs in the centre of the dish are set. I like to check it after 30 minutes and monitor from there.