3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Support Forum > Support Groups > Age 50+

Favourite Recipes

Reply
 
Thread Tools
Old 04-07-2009, 12:35 PM   #46
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default Fresh Vegetable Stir-Fry

This might be a good alternative to vegetable soup for lunch.
Quote:

Fresh Vegetable Stir-Fry
Ingredients for sauce:
1/2 cup pineapple juice
1 tablespoon sugar
1 tablespoon lemon juice
1 tablespoon corn starch
1 teaspoon soy sauce

Ingredients for vegetables:
1 tablespoon olive oil
1/2 medium onion, chopped
1 cup broccoli florets
1 cup carrot slices
1 cup chopped celery
1 cup chopped zucchini
1 cup chopped red or green pepper

1. Combine the ingredients for the sauce in a bowl.

2. In a large sauce pan or wok, heat vegetable oil over medium heat. Add onion, broccoli, carrots, and celery. Stir and cook for about 2 minutes.

3. Add the zucchini and peppers, stir, cover the pan and cook for 1 minute.

4. Add sauce, bring to a boil and cook for 1 minute, covered. Serve vegetables while hot.

Serves 4.





Fat: 3.7g


Carbohydrates:21.3g


Calories:118.8


Protein: 2.2g


__________________
Bobbolink is offline   Reply With Quote
Old 04-15-2009, 06:46 PM   #47
Senior Member
 
ladyinweighting's Avatar
 
Join Date: Jul 2005
Location: Bucks County, PA
Posts: 3,552

S/C/G: 185/155/140

Height: 5'1"

Default

Susann's Zucchini Muffins (DELICIOUS!)

Zucchini Muffins

Ingredients:
1 1/2 cups shredded zucchini (about 1 large zucchini)
1 cup whole-wheat flour
1/2 cup all-purpose flour
2/3 cup Splenda No Calorie Sweetener (granulated)
1/3 cup brown sugar (not packed)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 cup unsweetened applesauce
3 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
1 1/2 tsp. baking powder
1 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. nutmeg
1/2 tsp. salt

Directions:
Preheat oven to 350 degrees.

In a medium bowl, combine both types of flour, Splenda, brown sugar, baking powder, cinnamon, nutmeg, and salt.

In a separate medium bowl, mix together the zucchini, egg substitute, applesauce, butter, and vanilla extract. Slowly add this mixture to the first bowl, and stir until thoroughly blended. Mix half the crushed walnuts (1 1/2 tbsp.) into the batter.

Line 9 cups of a 12-cup muffin pan with baking liners and/or spray with nonstick spray. Evenly distribute batter among the 9 cups. Top each cup with a sprinkling of the remaining 1 1/2 tbsp. crushed walnuts.

Bake in the oven for 20 - 25 minutes, until a toothpick poked into the center of a muffin comes out clean. Let cool and then enjoy!

MAKES 9 SERVINGS

Serving Size: 1 muffin
Calories: 147
Fat: 3.5g
Sodium: 246mg
Carbs: 25g
Fiber: 2.5g
Sugars: 7g
Protein: 4.5g
__________________
ladyinweighting is offline   Reply With Quote
Old 04-16-2009, 04:53 PM   #48
Senior Member
 
ladyinweighting's Avatar
 
Join Date: Jul 2005
Location: Bucks County, PA
Posts: 3,552

S/C/G: 185/155/140

Height: 5'1"

Default

Cherry Pork Chops

Ingredients -
Cooking spray
2 boneless pork chops (4 oz each)
salt & pepper to taste
1/2 cup "no sugar added" cherry pie filling (I used a can with Splenda)
1 tsp lemon juice
1 tsp chicken boullion granules
dash of nutmeg

Directions

Heat a skillet coated with cooking spray over medium heat; brown pork chops on both sides; season lightly to taste with salt and pepper. In slow cooker, combine cherry pie filling, lemon juice, boullion granules and nutmeg; place browned chops on top. Cover and cook on LOW for 2-3 hours. Serve pork chops with cherry sauce on top.

2 Servings-
per serving:
183 calories; 5 g fat; 21 g protein; 13 g carbs; 51 mg chol; 198 mg sodium
__________________
ladyinweighting is offline   Reply With Quote
Old 04-22-2009, 09:14 AM   #49
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default

Summer Frozen Fruit Bars

Snacks


Ingredients



2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar or splenda
1 teaspoon fresh lemon juice


Directions
1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

Serves 4.
__________________
Bobbolink is offline   Reply With Quote
Old 04-22-2009, 09:17 AM   #50
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default

Apple Coffee Cake

Serves: 20 ? I doubt that!

Apples and raisins provide sweet moistness, which means less oil in this coffee cake that is low in saturated fat, cholesterol, and sodium.

INGREDIENTS
5 cups tart apples, cored, peeled, chopped
1 cup sugar (or Splenda, must adjust calories)
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup olive oil
2 teaspoons vanilla
1 egg, beaten
2-1/2 cup sifted whole grain flour
1-1/2 teaspoon baking soda
2 teaspoons ground cinnamon

DIRECTIONS
1. Preheat oven to 350º F.
2. Lightly oil a 13x9x2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time, just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

NUTRITION INFO (per 3.5" x 2.5" serving)
Calories: 180.7
Fat: 4.6 g
Carbohydrates: 33.6g
Protein: 2.8g
__________________
Bobbolink is offline   Reply With Quote
Old 04-24-2009, 05:41 PM   #51
Junior Member
 
NibblingKnitter's Avatar
 
Join Date: Apr 2009
Location: New Hampshire
Posts: 1

S/C/G: 237/211/148

Height: 5'4"

Default

I came looking for an idea for something different for dinner, so many great recipes here, thanks! I have a simple one for left over boneless/skinless chicken.
2 cups diced cooked chicken
2 cups chopped celery
2 cups chopped apple - I use Granny Smith or Delicious
1/2 cup chopped walnuts or pecans
1 tsp lemon juice
1/4 tsp celery salt
Mix all above ingredients together and add enough low fat salad dressing or mayonaise to cover and add salt and pepper to taste.
NibblingKnitter is offline   Reply With Quote
Old 04-28-2009, 10:30 AM   #52
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default Chocolate Chip Cookies



Chocolate Chip Cookies


Ingredients
  • 1/2 cup “Smart Balance” buttery spread
  • 1 egg ( or two egg whites)
  • 2 teaspoons vanilla extract
  • 1 cup brown sugar, packed (or Splenda Brown Sugar)
  • 3 tablespoons sugar
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 cup all-purpose flour
  • 3/4 cup whole-wheat flour
  • 1/2 cup uncooked oatmeal
  • 10 oz. package chocolate chips
  • 1. Mix together Smart Balance and sugars. Add egg and vanilla and continue mixing. Slowly add the flours, baking powder, baking soda and salt. With a wooden spoon, mix in the oatmeal and chocolate chips.
    2. Cook at 375° F for 10-12 minutes.
    Makes 3 dozen (36 cookies). One cookie equals one serving.
  • Nutritional Info


    Fat: 4.1gCarbohydrates: 18.2gCalories:110.1Protein: 1.5g
__________________
Bobbolink is offline   Reply With Quote
Old 04-29-2009, 12:24 PM   #53
Isabella
 
retiredone's Avatar
 
Join Date: Apr 2008
Location: Newfoundland, Canada
Posts: 2,565

S/C/G: 180/154.5/125

Height: 5 feet 2 inches

Default Mandarin Orange Cake

This is really good and moist with the topping. I've given the nutritional values for this cake with and without the topping. I think you could make this with whole wheat flour and it would turn out just as good.

Mandarin Orange Cake

1 cup White Sugar
1 cup White Flour
1 teaspoon Baking Soda
½ teaspoon Salt
1 Egg
1 teaspoon Vanilla
1 10 ounce can Mandarin Oranges, drained

Topping
2 tablespoon Butter or Margarine
2 tablespoon Milk
¾ cup Brown Sugar

Mix all ingredients together and bake in a 9x9-inch pan for 30-35 minutes in 350 degrees oven. Remove cake from oven, and spread topping on cake and return to oven for another 7-10 minutes until bubbly. Cut into 16 pieces.

Nutritional Information for 1/16 (53 g) Cake with Topping
: 133 calories, 2 g fat, 13 mg cholesterol, 171 mg sodium, 28 g carbohydrates (22 g sugar), 1 g protein, Vitamin A~5%, Vitamin C~6%, Calcium~15%, Iron~3%

Nutritional Information for 1/16 (43 g) Cake without Topping
: 94 calories, 0 g fat, 13 mg cholesterol, 155 mg sodium, 22 g carbohydrates (15 g sugar), 1 g protein, Vitamin A~3%, Vitamin C~6%, Calcium~0%, Iron~3%
__________________
Isabella



2012
Bike: 1613.03 Kilometres

Last edited by retiredone : 11-10-2009 at 07:27 PM.
retiredone is offline   Reply With Quote
Old 10-08-2009, 05:58 PM   #54
Isabella
 
retiredone's Avatar
 
Join Date: Apr 2008
Location: Newfoundland, Canada
Posts: 2,565

S/C/G: 180/154.5/125

Height: 5 feet 2 inches

Default

Sweet Potato Casserole
4 large sweet potatoes, cooked and sliced
1 large can crushed or tidbits or chunks unsweetened pineapple, lightly drained
1/2 chopped pecans
cinnamon
nutmeg
2 tablespoons brown sugar or sweetener of choice

Layer half sweet potatoes, pineapple and 1 tablespoon brown sugar in Pam sprayed casserole. Sprinkle lightly with cinnamon and nutmeg. Repeat layer. Top with the chopped pecans bake at 350 degrees for 25-30 minutes until bubbling.
__________________
Isabella



2012
Bike: 1613.03 Kilometres
retiredone is offline   Reply With Quote
Old 10-26-2009, 10:57 AM   #55
Linda
 
DiverGal's Avatar
 
Join Date: Sep 2009
Location: Philadelphia
Posts: 30

S/C/G: 282/218/150

Height: 5'7"

Default Spinach and Mushroom Veggie Lasagna

Hi, all! This lasagna is easy to make, filling, and sooo tasty! I usually make a half recipe because the whole thing feeds an entire clan, but a half recipe gives hubby and I two full meals.

The recipe comes from the Cook Yourself Thin cookbook.

Spinach and Mushroom Veggie Lasagna

Makes 12 servings
Calories per serving: 337

2 tablespoons olive oil
1 1/2 pounds cremini and/or shiitake mushrooms, sliced
1 teaspoon dried thyme
Kosher salt
1 15-ounce container part-skim ricotta
3/4 cup skim milk
2 eggs, lightly beaten
3 cups shredded, part-skim mozzarella cheese, divided evenly
3/4 cup grated Parmesan cheese
1 10-ounce box frozen chopped spinach, defrosted and drained
1/3 cup chopped fresh basil, plus more to garnish
1 teaspoon dried oregano
Freshly ground black pepper
5 cups tomato sauce
12 sheets no-cook lasagna noodles
Nonstick cooking spray

1. Preheat the oven to 375 degrees.

2. Heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and thyme and season with salt. Cook until softened, about 10 to 12 minutes.

3. In a medium bowl, combine the ricotta, milk and eggs, and stir. Add 1 cup of mozzarella, Parmesan, spinach, basil and oregano; season with salt and pepper and stir to incorporate.

4. Spread 1 cup of tomato sauce in the bottom of a 9-x-13-x-2-inch pan. Layer 4 sheets of lasagna on top, slightly overlapping. Spread half the ricotta mixture on the noodles, and cover with half the mushroom mixture. Top with 1 1/2 cups tomato sauce. Repeat. Cover with remaining 4 sheets of lasagna, cup of tomato sauce and mozzarella cheese.

5. Lightly coat a sheet of aluminum foil with nonstick spray and cover the uncooked lasagna, spray-side down. Bake at 375 degrees, covered, until bubbly, about 45 minutes. Remove foil from lasagna and increase the oven temperature to 450 degrees. Cook until cheese browns, about 12 minutes. Remove from the oven and let stand for 15 minutes before cutting. Serve warm and garnish with basil.

Last edited by DiverGal : 10-26-2009 at 10:58 AM.
DiverGal is offline   Reply With Quote
Old 11-02-2009, 09:20 AM   #56
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default

Sweet & Sour Cabbage Soup
2 Qts. chicken broth (8 bouillion cubes + 2 qts. water) 40 calories
1.5 lbs. green cabbage, coarsely chopped (6-7 cups) 192 calories
28oz. can of diced tomatoes 140 calories
1 medium onion (3/4 cup) 132 calories
1 small green pepper, finely diced (3/4 cup) 48 calories
l large celery stalk, strings removed, sliced (3/4 cup) 30 cal.
1 large carrot, peeled and thinly sliced (3/4 cup) 72 cal.
1/2 can tomato paste (3 oz) 75 calories
1/4 cup brown sugar twin
1/3 cup fresh-squeezed lemon juice (1.5 lemons) 21 calories
1/2 teaspoon fresh ground pepper
salt to taste, I don't use because canned tomatoes and bouillion cubes are salty enough. I throw everything into one pot and simmer til done. Taste better the next day. You might have to tweak this recipe by adding more lemon juice or sweetener to taste.
I ladle the soup into 8 individual containers and freeze. Put a sticker on top of each container with the calorie count on it. (94 calories each) This makes a quick lunch with no mess and calorie counting. If I'm extremely hungry, I add a can of green beans, juice and all to the soup. This only adds 70 more calories
@ 164 total.

Beef and Cabbage Soup (This is really good!)
1/2 lb. 95% ground beef
1 cup diced onion
6 cups defatted low-sodium beef broth
1 16 oz. can whole tomatoes, chopped, juice included
2 Tablespoons tomato ketchup
4 cups coarsely chopped cabbage
1.5 cups thinly sliced carrots
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 teaspoon crumbled dried basil
1/2 teaspoon crumbled dried oregano
1 small bay leaf
1/4 teaspoon dried thyme
1/4 teaspoon celery seeds
1/2 cup long-grain white rice (I use brown rice)
Spray bottom of a large pot with vegetable oil if you want the added calories, I use 0 calorie spray
Over medium-high heat, cook the beef and onion for about 5 minutes, breaking up as you fry it. Pour off or soak up fat with paper towels.
Add the beef broth and remaining ingredients except for the white rice, bring to a boil. Reduce the heat to low, cover and simmer gently for 40 minutes. Add the rice and simmer for 20 minutes more, until rice is cooked. Remove the bay leaf and serve. I throw the brown rice in at once with the vegetables, it takes that long to cook brown rice.
Nutritional information per cup: 90 calories, 1.1 g fat, 7 g protein, 13.2 g carbs, 10 mg cholesterol, 282 mg sodium.
Lean suggestion: Ground all white meat turkey can be substitued for the beef. You can also substitute chicken or turkey broth for the beef broth.
__________________

Last edited by Bobbolink : 11-02-2009 at 09:23 AM.
Bobbolink is offline   Reply With Quote
Old 11-11-2009, 10:04 AM   #57
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default

HG's Yum Yum Chocolate Cake
PER SERVING (1 slice, 1/12th of cake): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein -- POINTS® value 4*
Ingredients:
One 18.25-oz. box devil's food cake mix
One 15-oz. can pure pumpkin
Directions:
Preheat oven to 400 degrees.
Mix the two ingredients together in a bowl. Don't add anything else that may be mentioned on the box, such as eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do NOT do this! Just keep on stirring until completely mixed.
Transfer batter to a 9-inch cake pan sprayed with nonstick spray, and smooth out the top with a spatula or the back of a spoon. Place pan in the oven, and bake for 25 minutes, or until a toothpick inserted into the center of the cake comes out clean.
Allow to cool, and then cut into 12 slices. Enjoy!
MAKES 12 SERVINGS
__________________
Bobbolink is offline   Reply With Quote
Old 11-15-2009, 06:21 PM   #58
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default

I've had a packet of instant oatmeal two nights in a row just before bedtime. That's comfort food to me but they get expensive so I googled some recipes to make yourself. I'm usually short of calories and this is one way of getting them in plus I've noticed I sleep all night, don't even wake up to go potty.


Plain Instant Oatmeal
Yields: 8 servings
@ Home:
3 cups quick-cooking oats: Blend 1 c of the oats in a food processor until
powdery (if using a blender, blend 1/2 c @ a time). Leave the other 2 c as
is.
You will need 8 plastic sandwich bags.
Optional flavor ingredients (below)
Into each sandwich bag: 1/4 c unpowdered oats, 2 TBSP powdered oats, and a
scant 1/4 tsp salt. Store in a box or airtight container.
@ Camp: Empty packet into a bowl/cup. Add 3/4 c boiling water; stir and let
stand for 2 minutes. For thicker oatmeal, use less water; for thinner, use
more water.
Note: For a creamier oatmeal: Mix the bag with 3/4 c cold water; let stand
1 - 2 min; then cook to heat thru (or eat as is).
VARIATIONS:
Sweetened Oatmeal
To each packet, add 1-2 tsp sugar.
Creamy Oatmeal
To each packet, add 1 TBSP powdered dry milk.
Creamy & Sweetened Oatmeal
To each packet, add 1-2 tsp sugar & 1 TBSP powdered dry milk.
Apple-Cinnamon Oatmeal
To each packet, add 1-2 tsp sugar, dash or 2 of cinnamon, and 2 TBSP chopped
dried apples.
Cinnamon-Spice Oatmeal
To each packet, add 1-2 tsp sugar, 2 dashes of cinnamon, and a dash of
nutmeg.
Oatmeal with Raisins & Brown Sugar
To each packet, add 1 tsp packed brown sugar and 1 TBSP raisins.
Wheat Germ Oatmeal
To each packet, add 2 tsp wheat germ.
Fruit & Cream
To each packet, add 1 TBSP powdered dry milk and 2 TBSP chopped dried fruit.

Extracts: (1/8-1/4 tsp of 1 ext.) vanilla, almond, rum, cloves,
allspice, brown sugar, dates, molasses, honey, syrups, dehydrated fruit,
chocolate, butterscotch, or peanut butter chips; instant cocoa (mixes), malted milk powder,
jams/jellies, yogurt (plain/flavored), flavored gelatins, pudding mixes,
seeds &/or nuts, fruit leathers, peanut butter (or other nut butter),
margarine (or Butter Buds),
__________________
Bobbolink is offline   Reply With Quote
Old 11-18-2009, 01:22 PM   #59
Bobbi
 
Bobbolink's Avatar
 
Join Date: Aug 2005
Location: Minnesota
Posts: 3,651

S/C/G: 160/129/124

Default

Crockpot Stuffing Recipe from the Hillbilly Housewife site

My biggest challenge on Thanksgiving has always been getting my stuffing or dressing done before the turkey got cold. I don’t like to cook it in the bird, but cooking it in the oven takes quite some time and since I have only one, it’s always been a bit tough to time things right. For the past few years, I’ve been making it in the crockpot instead. Here’s the recipe.
  • 1 cup butter or margarine(I'm going to substitute applesauce instead)
  • 2 cups chopped onion
  • 2 cups chopped celery
  • 1/4 cup parsley sprigs
  • 12 cups bread cubes, slightly dry(Use Whole Wheat)
  • 1 teaspoon poultry seasoning
  • 2 eggs, well beaten(Egg Beaters)
  • 1 1/2 teaspoons salt
  • 1 1/2 teaspoons sage
  • 1 teaspoon thyme
  • 1/2 teaspoon pepper
  • 1/2 teaspoon marjoram
  • 3 1/2 cups chicken broth or turkey broth
Melt butter in a skillet and saute onion and celery until they are tender.(I'm going to brown it in Pam butter spray.) The onion will start to turn translucent. Add the parsley and pour the mixture over the bread cubes. I put the bread cubes in a large mixing bowl first. Add the seasonings and stirr well. Add the broth and eggs and mix until everything is well combined. Scoop it into the crockpot and cook on high for 50 minutes, then turn to low and cook 4 hours.
__________________
Bobbolink is offline   Reply With Quote
Old 11-20-2009, 01:04 PM   #60
Senior Member
 
Institches21's Avatar
 
Join Date: Mar 2008
Location: PA
Posts: 661

S/C/G: 298/ticker/160

Height: 5'7

Default

Crustless Pumpkin Pie

15oz can Libby solid pack pumkin
3 egg whites
12oz can ff evap. milk
1/2tsp salt
3tsp cinnamon
1tsp vanilla
2/3 splenda

preheat oven 400, spray a 8-9inch pie plate with non stick spray. Blend and Pour filling into plate, Bake 15mins at 400, then 45mins at 325. Cool slightly, cover and refrigerate until ready to eat. Add a dollop of ff whip and very yummy.


8 servings-each serving 1pt


HG Pumpkin Pie

Crust:
2c Fiber One-made into cracker crumbs in the blender
1/4c light whipped buttery spread
3 Tbls splenda
1tsp cinnamon

Filling:
15oz can solid pack pumkin
3/4 splenda
12oz can ff evap milk
1/4c sf pancake syrup
1 Tbls Pumpkin Pie spice
1/2tsp cinnamon
1/8 salt

FF coolwhip optional

preheat 350, Micro spread, crumbs, splenda and cinnamon. Spread and distribute crust to form crust, into a 9inch pie plate- sprayed with non stick spray, set aside. Prepare filling, pour into pie plate, filling might be taller than crust, it's okay. Bake 45mins, cool slightly, refrigerate several hrs, or overnight would be best. Cut into 8 slices


cal-133/ fat-3gms/ sodium-236/ carbs-28/ fiber-9/ sugar-8/ protein-6
__________________
Sue




-Onderland-12/23/09




Blue Team

February 1st

Last edited by Institches21 : 11-21-2009 at 01:18 AM.
Institches21 is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 10:19 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2