E E K

8 W

TRANSFORMATION
CHALLENGE
INTRODUCTION
Welcome to the 8 week Transformation Program.

We are so excited for your next 8 weeks of transformation. These next 8 weeks are about taking time for YOU. To

get in to a routine, practicing healthy habits & rituals so you are setting yourself up for long term success.

This 8 week transformation is not just a weight loss program but so much more. It could be a transformation in giving

up an unhealthy habit or food, it could be a transformation in mindset. The transformation can be anything you want

it to be to better your health.

This is not a diet or a quick fix or fad. This is about setting you up for an 8 week transformation that you can

continue on as a lifestyle. Something that can set you up for long term success in your health.

So, be kind to yourself. If you have a set back, recognise it, move on & start again. Enjoy this process of

transforming your body, mind & soul.

“Best thing I ever did was believe in me"

From

The Juicy Life Crew

 8 WEEK MEAL PLAN

MONDAY/TUESDAY
WEDNESDAY/THURSDAY
FRIDAY/SATURDAY/SUNDAY
Breakfast
Smoothie/Shake
Snack
Choose a snack from our recipe options
Lunch
Shake or choose from our lunch options
Snack
Choose from one of our snack recipes
Dinner
Choose from one of our dinner recipes

Rituals to follow: Eliminate or decrease:

Drink 2-3 litres of water everyday Caffeine Processed foods
Eat your dinner before 6pm Alcohol Wheat
Add more wholefoods Sugar Dairy

Exercise:
We recommend that you move/exercise everyday 20-45 mins daily. If you
already have an exercise plan, please stick to that. If not, you can be part
of our online group which will give you access to online exercises. Please
speak to the person that introduced you to this program.
 PROGRESS & GOAL SHEET

I AM STARTING MY 8 WEEK CHALLENGE ON

_______________________________________(date)

My goal for this challenge is to:

Starting weight:
Waist measurement:
Arms measurement: R: L:
Thigh measurement: R: L:
How do you feel: (Clothes fitting/energy/mindset)

Week 2: Week 4:

Weight: Weight:
Waist measurement: Waist measurement:
Arms measurement: R: L: Arms measurement: R: L:
Thigh measurement: R: L: Thigh measurement: R: L:
How do you feel: How do you feel:
(Clothes fitting/energy/mindset) (Clothes fitting/energy/mindset)

Week 6: Week 8:

Weight: Weight:
Waist measurement: Waist measurement:
Arms measurement: R: L: Arms measurement: R: L:
Thigh measurement: R: L: Thigh measurement: R: L:
How do you feel: How do you feel:
(Clothes fitting/energy/mindset) (Clothes fitting/energy/mindset)
THE 3 DAY DETOX
Sourced from The Hungry For Change Book

We highly recommend you start your transformation with the 3 day detox. The goal of the Hungry for Change

detox is to kick-start your health and assist you in making a transition to an overall healthier way of eating and

living. Think of it as a simple spring clean for your body.

This detox will help:

Reduce your cravings

Reset your taste buds

Start the process of cleaning up

Get you on the path to healthy living

The Hungry for Change detox offers an abundance of nutrient-rich whole foods and green juices, including

delicious salads, soups, snacks, and desserts, so you definitely won’t go hungry. The carefully selected ingredients

will flood your body with nutrients, help flush out toxins, and keep you well hydrated.

GROCERY LIST FOR THE 3 DAY DETOX

1 large ginger root

1 head garlic

2 bunches celery

1 large head kale

2 tubs mixed sprouts (alfalfa, sunflower, or watercress)

3 bunches parsley (curly leaf or flat leaf)

2 handfuls string beans

3 carrots

4 small zucchini

3 tomatoes

3 avocados

10 small cucumbers

3 pears (or apples)

6 lemons

3 handfuls raw almonds

1 can of coconut milk or 1 carton almond or hemp milk (4 ounces desiccated coconut or nuts for Homemade

Milk, if you don’t have a blender.)

1 small jar ground cinnamon

1 packet chia seeds (enough for at least 4 tablespoons)

1 small packet toasted sesame seeds (enough for at least 3 tablespoons)

1 small package nori sheets (seaweed)

1 bottle naturally fermented wheat-free tamari or shoyu

Unrefined sea salt (or small tub of organic miso)

1 pack chamomile tea (whole leaves or tea bags—enough for at least 3 teas)

Barley grass or wheatgrass powder (optional)

Spirulina powder (optional)

Filtered water
WHAT YOU CAN EXPECT DURING AND AFTER THE DETOX
After the detox, you’ll likely come away with increased energy, improved mental clarity, glowing skin, weight loss,

increased immunity, and a renewed passion for life. We recommend doing this detox twice a year, about once

every six months. If you’re feeling more adventurous or want to experience even better results, extend the detox to

seven or ten days and add in some of the healthy lifestyle suggestions listed below. Some people may feel

energized, others may want to rest; but either way, it’s about listening to your body. Some people may experience

mild detox symptoms, which include headaches, tiredness, irritability, and mucus elimination. These are all normal

symptoms and a sign that your body is beginning to cleanse.

UPON RISING - GINGER LEMON DETOX DRINK - SERVES 1

Ginger is a powerful detoxifier that helps to kickstart your metabolism. Along with hydrating your body, this drink

will help to stimulate bowel movements. Drink one large glass, but if you feel like more, go for it— hydration is

important.

1 12-ounce spring or filtered water, at room temperature

Juice of 1/2 lemon

1/2-inch knob of ginger root

Add the lemon juice to the glass of water. Finely grate the ginger on a chopping board, then squeeze the ginger

pieces in your hand, getting the juice of the ginger. Ginger is a powerful detoxifier that helps to kickstart your

metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements. Drip through your

fingers and into the glass of water. Enjoy at room temperature upon rising for an amazing start to the day!

BREAKFAST - SUPER DETOX GREEN JUICE (OPTION 1) -

SERVES 1
This morning juice includes a potent blend of easily digestible alkaline minerals, such as potassium. Alkalizing your

blood is important during the cleansing process because it keeps bad bacteria, yeast, and fungi in check, which

helps keep cravings at bay. Drink one large glass, but feel free to have a second. If you don’t have a juicer, try

blending it up with some water.

2 to 3 celery stalks, leaves removed

1 small cucumber

2 kale leaves

Handful of fresh parsley

1 small lemon or lime, peeled

1 pear or apple

Juice all of the ingredients and sip slowly. For an extra health kick, stir in barley grass, wheatgrass, and/or

spirulina powder.
SUPER SIMPLE GREEN DRINK (OPTION 2) - SERVES 1
This option is for those without a juicer or who have limited time! It is a highly alkalizing green drink, which helps to

detoxify the blood. It may taste a little strange at first, but the more you drink it, the more you’ll get used to the

flavor.

1 12-ounce glass spring or filtered water

1 tablespoon barley grass or wheatgrass powder

1 teaspoon spirulina powder

Stir all of the ingredients together, then serve.

MID-MORNING SNACK - CUCUMBER, CELERY AND

CARROT STICKS (MAKES ENOUGH FOR 3 DAYS)
This is your morning snack and keeps you on track with your cleanse. It’s easy to prepare and carry with you when

you’re on the run. This salad includes a powerful mix of sprouts and sea vegetables. Sea vegetables, including

nori, are one of the most nutrient-dense plant foods on the planet. They are particularly high in calcium and

iodine, which helps to draw toxins from the body. Wash all of the vegetables and cut them into small strips. Store

in the fridge to keep them fresh and crisp. Optionally, have another Super Detox Green Juice or Super Simple

Green Drink.

3 celery stalks, leaves removed;

3 small cucumbers

3 small carrots

LUNCH - SUSHI SALAD - SERVES 1 OR 2

This salad includes a powerful mix of sprouts and sea vegetables. Sea vegetables, including nori, are one of the

most nutrient-dense plant foods on the planet. They are particularly high in calcium and iodine, which helps to

draw toxins from the body.

For the Dressing For the Salad

1 tablespoon finely grated ginger root 1 ripe avocado, chopped

1 tablespoon tamari or soy sauce 2 small cucumbers, halved and chopped

Juice of 1 lemon 1 carrot, grated

Handful of sprouts (preferably alfalfa, watercress, or sunflower

sprouts)

Handful of fresh corriander , finely chopped

1 nori sheet, cut roughly with scissors into bite-size strips

1 tablespoon toasted sesame seeds

To prepare the dressing, add ginger, lemon and tamari to a bowl and combine well. To prepare the salad, mix the

avocado, cucumbers, carrot, sprouts, corriander , and strips of nori together in a bowl and toss with the salad

Dressing. Sprinkle seeds over the top to garnish.

AFTERNOON SNACK - ACTIVATED ALMONDS (MAKES
ENOUGH FOR 3 DAYS)
A handful of soaked (or activated) nuts will be your afternoon snack throughout this cleanse. Plan ahead by

soaking a large bowl of raw almonds overnight, straining the water away in the morning, and storing them

covered in the fridge. Why soak nuts? Find out here: www.foodmatters.tv/articles-1/the-benefits-of-soakingnuts-

and-seeds

3 handfuls raw almonds (you can use almonds or a mixture

of macadamia nuts, pecans, hazelnuts, Brazil nuts, pine

nuts, pumpkin seeds, or sunflower seeds if desired)

Filtered or spring water, at room temperature

1 teaspoon unrefined sea salt

DINNER - POTASSIUM BALANCE SOUP (MAKES ENOUGH

FOR 3 DAYS) - MAKES 3 SERVES (1 SERVING PER NIGHT
DURING THE DETOX)
Based on a recipe from physician Henry Bieler (Bieler’s Broth), this vegetable tonic provides an ideal combination

for restoring acid–alkaline and sodium–potassium balance to the body’s organs and glands.

4 cups spring or filtered water

4 medium zucchini, finely chopped

3 celery stalks, leaves removed, then finely chopped

1 cup roughly chopped green string beans

1 large bunch fresh parsley, stems and leaves roughly chopped

3 medium tomatoes, finely chopped

3 garlic cloves, finely chopped

2 teaspoons unrefined sea salt

2 teaspoons dried thyme, rosemary, oregano

Put all of the ingredients in a large stock or sauté pot. Bring to a gentle boil, then lower the heat, cover, and let

simmer gently for 30 minutes. Serve warm. If you wish to create a thicker soup, you can purée the soup in batches

in a blender however, this soup is also delicious as is. Store covered in the fridge for use within one week, or

freeze for extended storage.

DESSERT - CHIA SEED PUDDING (MAKES ENOUGH FOR 3
DAYS) - MAKES 3 SERVES (1 SERVING PER NIGHT DURING
THE DETOX)
This after-dinner snack includes chia seeds, a gelatinous plant food that helps to draw out toxins from the liver

and pass them into the colon for excretion. Chia seeds are also high in omega-3 and make you feel full and

satiated!

1 1⁄4 cups Homemade Nut Milk or

Homemade Coconut Milk , or if you don’t

have time, use store-bought almond or hemp

milk (homemade nut milk recipes here:

www.foodmatters.tv/articles-1/delicious-

nut-milk-recipe

1 tablespoon raw honey or maple syrup

4 tablespoons chia seeds

1 teaspoon ground cinnamon

In a large jar, combine all of the ingredients and shake well. Pour the mixture into 3 small bowls or glasses and

refrigerate until it thickens into a pudding-like consistency, about 30 minutes. This is a delicious treat and keeps

for up to a week, covered in the fridge.

AFTER DINNER - CALMING CHAMOMILE TEA - SERVES 1

Chamomile tea will help to calm your body and prepare you for a restful night’s sleep. Deep restful sleep during

this cleanse is important because of how it will help you digest unwanted stress hormones, which can cause you

to gain weight.

1 cup spring or filtered water

1 chamomile tea bag or 1 tablespoon dried chamomile flowers

Bring the water to a boil and pour into a

teacup or mug. Add the tea bag or, if using

loose flowers, use a teapot and a strainer.

Steep for 3 to 5 minutes, then enjoy. Optionally,

try other herbal detox teas, such as nettle,

dandelion root, or licorice root.

DINNER OPTIONS

BAKED MEDITERRANEAN SEA BASS

Ingredients Method
1 Sea Bass (gutted and cleaned at fish monger) Wash the fish thoroughly

Bunch of fresh parsley Season with a splash of olive oil, salt and pepper

Handful of cherry tomatoes Dice the parsley, cherry tomatoes and garlic and mix

Handful of pitted olives together in a bowl with a small amount of olive oil and

One clove garlic spoon into the fish

Olive oil, salt and pepper for seasoning Top with olives

Bake in the oven at 180c for 40 minutes

Serve with a green salad

BREAD FREE BRUSCHETTA

Ingredients
1 Eggplant

2 large tomatoes

Bunch fresh parsley

1 clove garlic

Olive oil, salt and pepper for seasoning

Method
Slice eggplant into round circles and grill on a griddle

pan with no oil until charred brown both sides

Dice the tomatoes, parsley and garlic into a bowl and

season with salt, pepper and olive oil & place on top of

the grilled eggplant

Serve with a green salad or salad of your choice.

VEGAN SKEWERS
Ingredients Method
1 zucchini Cut the vegetables into cubes and place onto the skewers

Cherry tomatoes Coat with some olive oil, crushed garlic and parsley and grill

Red onion Serve with a green salad or brown rice

Capsicum, radish or other vegetables of your choice

Olive oil for seasoning

Fresh parsley

Crushed garlic

GRILLED CHICKEN & LEMON

Ingredients Method
2-4 Skinless Chicken Breasts Place chicken breasts in-between 2 sheets of plastic

1/3 cup extra virgin olive oil wrap and, using a meat mallet, pound out to an even

3 garlic cloves, minced 1/2-inch thickness.

1/2 teaspoon salt Place chicken in a large resealable ziplock bag. Add all

1/4 teaspoon black pepper the other ingredients and massage to evenly coat. Seal

2 tablespoons finely chopped fresh parsley bag and marinate in the refrigerator for at least an hour,

1/2 teaspoon finely chopped fresh thyme but ideally four.

1/2 teaspoon finely chopped fresh oregano Preheat an outdoor grill to medium-high. Clean and oil

1/4 teaspoon finely chopped fresh rosemary the hot grill grates. Place chicken directly on grill and

3 tablespoons lemon juice cook for 5 minutes; flip and cook for another 5 minutes

or until a thermometer registers 160°F

Transfer to a plate and let rest for a few minutes. Slice

and serve!

Serve with a green salad or sweet potato chips (Cut up

VEGETABLE SOUP
a sweet potato put in the oven with a tblsp of coconut

oil for 25-30 mins, salt & pepper)

Ingredients
1 small can of tomatoes, chopped

2 carrots

1 courgette

A pinch of dey mixed herbs

1 vegetable stock cube

150 ml water

Salt and pepper to taste

Method
Combine all ingredients in a saucepan and simmer

for about 15 minutes until vegetables are soft.

Either process or leave chunky. Season to taste.

Serves 1. Can increase quantities and make a large

pot. It freezes well too!

PINEAPPLE SALMON

Ingredients Method
1 Salmon fillet Pre-heat oven to max.

1 slice of pineapple in a can Chop the pineapple into little squares.

Low sodium oyster sauce (optional) Grease a piece of foil with the oil and place the salmon

1 Freshly squeezed lemon on top, drizzle the pineapple, lemon juice and few drips

5ml Olive oil/coconut oil of sauce and then fold the foil up to make a little pouch.

Place in oven for approx 20-30 mins depending on the

size of salmon.

BAKED FISH CAKES Method

Cook the sweet potatoes until tender, drain well and

return to the pan and mash them with the coconut oil or
Ingredients
butter until smooth. Stir in the cheese and add the
360g peeled sweet potatoes, roughly chopped
remaining ingredients except the egg and breadcrumbs
2 teaspoons coconut oil or butter
or quinoa flakes, mix thoroughly. Season to taste and
60g cheddar cheese grated
allow to cool.
360g cooked firm white fish or canned tuna in brine,
Divide the mixture into eight portions and shape them
drained and flaked
into flat round. Dip them into the beaten egg and drain
½ small onion, chopped finely
them thoroughly before coating them with breadcrumbs
1 egg, beaten
or quinoa flakes.
90g fresh wholemeal breadcrumbs or quinoa flakes
Preheat the oven to 190°C/375°f gas Mark 5. Place the
Salt and ground pepper
fish cakes on the baking sheet lined with baking

parchment and bake for 30 mins until golden.

Serve with side salad of choice

Can double the mixture and freeze before cooking, for

another time!
SNACKS
APPLE & CINNAMON WEDGES
Ingredients
1 Apple (Pink Lady preferably)

½ tsp Coconut Oil

Cinnamon

Method
Core and cut the apple into wedges

Heat coconut oil in a frying pan over a low heat

Add the apples and sprinkle with cinnamon

Lightly fry for approximately 5 minutes (or to desired

softness)

SMASHED AVOCADO HUMMUS

WITH CRUDITES
Ingredients
1 15 oz Can Chickpeas - skins removed

Ingredients 2 Cloves Garlic

One ripe avocado 1/2 Lemon, Juice of large

Lemon juice 1 Parsley

Himalayan salt and black pepper for seasoning 3 tbsp Water - or reserved liquid from chickpeas

if desired Pinch of salt

Paprika Pinch of paprika

Carrot or Capsicum ¼ cup olive oil

Method
Method Place all ingredients(except for water) in the bowl of a

Smash the avocado with a fork until its nice food processor. Process until very smooth, at least 1

and soft minute. Add water, 1 tablespoon at a time, and process

Add in paprika, lemon juice and season if until desired thinness is achieved. Check seasonings and

desired add more salt if desired.

Serve with sliced up carrots or capsicum Spoon Hummus into a bowl. Drizzle the top with olive oil

and sprinkle a few dashes of paprika and a few pinches

of parsley on top.

Keep refrigerated.
WATERMELON PIZZA
Ingredients Method
Watermelon Slice watermelon into triangles

Low Fat Greek Yoghurt Spread some greek yoghurt on top like a base

Blueberries Top with sliced banana, blueberries and garnish with

1 banana walnuts

Walnuts as garnish

SUGAR/FAT FREE, MOIST FRUIT CAKE

Method
Ingredients
Place weetbix, dried fruit, chopped banana and 150 ml
60g weetbix or all bran
of tea into bowl
150g dried fruit (raisins, sultanas, dates and apricot)
Cover and soak for 2-3hours or overnight, stir
150 ml +3 tablespoons of strong black tea or flavoured
occasionally.
fruit tea
Pre-heat oven to 160°c/325°f/ gas mark 3 and non-stick
½ teaspoon coconut oil to grease cake tin
parchment paper.
120g self raising flour or wholemeal raising flour
Stir into the fruit mix, the egg and 3 tablespoon of tea.
1 heaped tsp of baking powder
Add flour, baking powder and desired spice, Stir,them
120g ripe bananas, chopped
place in prepared tin.
1 large egg, beaten
Bake for 1-1 ½ hours until risen and firm to touch.
Large pinch of spice of your choice e.g cinnamon,
Cool in tin for 10 min before butting out....
nutmeg or ginger
Have ONE piece at a time!!
FROZEN YOGURT BLUEBERRY BITES
Ingredients Method
1 cup blueberries Place blueberries and Greek yoghurt in two separate

1 cup non-fat Greek Yoghurt bowls. Place a piece a parchment paper on a large

baking sheet.

Drop each blueberry into Greek yoghurt with a spoon,

swirl around to coat and place on the parchment paper.

Repeat until all blueberries are covered.

Freeze for an hour or more, then enjoy as you please.

THAI SESAME EDAMAME/SUGAR SNAPS OR GREEN BEANS

Ingredients Method
3 tbsp water Bring 3 tablespoons of water to boil, On a large skillet

4 cups edamame pods or sugar snap or green bean over medium high heat.

2 tbsp light brown sugar Add edamame or sugar snap or green bean - cover and

1 tbsp dark sesame oil cook for 2 mins

1 tbsp rice vinegar Add sugar, oil, vinegar, salt and pepper to pan, cook

½ tsp pink salt uncovered for 2 to 3 min or until liquid evaporates and

½ tsp freshly ground pepper pods are coated

1 tsp toasted sesame seeds Place edamame mixture in a bowl and sprinkle with

sesame seeds.

You can also have boiled edamame with pink salt as a

snack instead.
LUNCH OPTIONS
GREEK SALAD
Method
Ingredients
Slice the onion in rings
Red onion
Cut the fetta into cubes
Cucumber
Cut the cucumber into cubes
Tomatoes
Slice the tomato into wedges
Low Fat Fetta
Mix all together into a bowl adding the olives and a
Black Pitted Olives
splash of olive oil and sprinkle fresh oregano on top
Fresh oregano for garnish

HOME MADE PESTO SPAGHETTI

Ingredients Method
2 bunches of fresh basil – washed In a blender place basil, pinenuts, parmesan,

small handful of pine nuts salt and olive oil and mix until you have a paste

1 teaspoon grated parmesan Stir through cooked wholemeal pasta

Pinch of Himalayan salt

Splash of olive oil

Wholemeal Spaghetti

CAPRESE SALAD
Ingredients
One large beef tomato

One low fat mozzarella

Fresh basil

Olive oil

Method
Slice tomato and mozzarella and layer together

and garnish with fresh basil

Drizzle olive oil over the top and lightly season

with salt and pepper if desired

EASY VEGETABLE SOUP WITH PASTA
Ingredients Method
1 large onion, diced Dry the onions, add the herbs, remaining vegetables and

1700 ml vegetable stock stock.

1 teaspoon oregano Bring to the boil and simmer for about 15 mins

1 dessert spoon parsley Season to taste and add the pasta.

4 sticks of celery, finely chopped Continue cooking until the pasta is ready.

1 leek, sliced

480g carrots, diced

2 small heads of broccoli

Salts and freshly ground pepper

90 g vermicelli or stick spaghetti, cut into small lengths

CHICKPEA AND TUNA SALAD SHRIMP AND MANGO SALAD

Ingredients Ingredients
1 can of tuna in water, drained 2 mangoes cut into squares

1 can drained and rinsed chickpeas 2 cups peeled, cooked shrimp

1 small onion, finely chopped Salad greens, to serve

1 garlic clove, crushed 4 whole cooked shrimp, to garnish

1 tbsp lemon juice For the dressing:

3 tbsp low fat yoghurt (optional can use1 tbsp Olive oil Juice from the cut mangoes

instead) 6 tbsp plain yogurt

1 tbsp chopped fresh coriander 2 tbs mayonnaise

Lettuce and assorted salads to garnish 1 tbsp lemon juice

Salt and pepper

Method
Flake the tuna and mix the chickpeas, tuna and onion in Method
a bowl. Cut the mangoes into squares (save the juice in

In a small jug mix the garlic, lemon juice, yogurt, separate bowl)

coriander and season. Pour the dressing over the Add the shrimps to the mango flesh. Add the yogurt,

chickpeas and mix together. mayonnaise, lemon juice, salt and pepper to the juice

Break the lettuce into individual leaves and arrange and blend together.

around the edge of the bowl, like on the tuna mix and Arrange the salad greens on a serving dish and add

garnish with the salad. the mango flesh and shrimp. Pour the dressing Over

them and serve garnished with the whole shrimp.

ZUCCHINI PANCAKES

Ingredients Method
Pancakes Place zucchini in a colander over a bowl, and mix with 1/2

3 medium zucchini, shredded teaspoon salt. Allow to drain for five minutes. Transfer to

Himalayan salt a cloth kitchen towel, and squeeze hard to extract as

Freshly ground black pepper much moisture as possible. Squeeze a second time;

3 large eggs beaten volume will shrink to about half the original.

½ wholemeal flour In a large mixing bowl, combine zucchini and eggs. Using

1 tablespoon extra virgin olive oil a fork, mix well. Add flour, 1/2 teaspoon salt, olive oil,

Handful of crumbled low fat feta cheese feta, scallions, dill and 1/2 teaspoon black pepper. Mix

3 spring onions finely chopped well, add baking powder, and mix again.

1 teaspoon baking powder Place a cast iron skillet or other heavy skillet over medium

heat. Add 2 tablespoons vegetable oil and heat until

Yoghurt Sauce shimmering. Place heaping tablespoons of zucchini batter

2/3 cup low fat plain yoghurt in pan several inches apart, allowing room to spread.

2 cloves garlic, finely chopped Flatten them with a spatula if necessary; pancakes should

pinch Himalayan salt be about 3/8 inch thick and about 3 inches in diameter.

diced dill as garnish Fry until golden on one side, then turn and fry again until

golden on other side. Repeat once or twice, frying about

5 to 6 minutes total, so pancakes get quite crisp. Transfer

to a plate lined with paper towels, and keep warm in

oven. Continue frying remaining batter, adding more oil to

pan as needed. Serve hot.

For yogurt sauce: In a small bowl, combine yogurt, garlic

and salt. Mix well and add dill as garnish on the top, and

serve on the side or on pancakes.