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So delicious who cares if they're low carb!

1 or 2 Large heads of Cauliflower

Olive Oil

Tony's Creole Seasoning/Adobo Seasoning/Your favorite Spice Blend


Pan that can handle 500 degrees (i.e. foil pan or cast iron)

Preheat your oven to 500 degrees.

Cut the stems off of your cauliflower, but leave the core.

Cut your cauliflower into thick slices - about 1-2 inches (two cauliflowers will probably give you 4 steaks.  Roast the rest of the florets that have fallen off in the same way but use a different pan).

Place your "steaks" on the pan and drizzle with olive oil and sprinkle with your spice blend.  Flip steaks over and repeat.

Cover your steaks tightly with foil.

Place steaks in bottom third of your oven and roast for 5-6 minutes - this is actually steaming the steaks!)

Remove the foil from the steaks and roast for 10-12 minutes.  Flip steaks and roast for another 10-12 minutes or until browned and crispy on edges. 

*All ovens are different so roasting times may vary**

Remove steaks and serve with sides of your choice.  I love to serve with a big garden salad and mashed or baked potatoes!


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Secretly Simple and Delish Meal!

1 Box Pasta of Choice, prepared as per box directions, drained

Neutral Oil of choice

1/2  Onion, chopped

1 Can Artichoke Hearts, drained and chopped

1/4 Cup Sun dried tomatoes in oil, don't drain, simply remove from jar and chop 

1/4 Cup Canned Coconut Cream OR Plant Based Heavy Cream OR Plant Based Beverage (it might not come out as creamy with this but still tasty)

1/2 - 1 Cup Canned Crushed Tomatoes

1 TBSP Balsamic Vinegar

1 Tsp Garlic Powder

Salt and Pepper to Taste

Red Pepper Flakes, to taste

In a deep skillet saute the onions until softened slightly; add the artichoke hearts and sun dried tomatoes and saute for another minute or two.  Add the crushed tomatoes, vinegar and spices and simmer for about 2 minutes.  Add in the coconut cream and pasta and stir until combined and warmed through.  Remove from heat.  Plate with a sprinkle of plant based parmesan and some fresh parsley!  YUMM!

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Korean Rice Cake Soup


New Year Never Tasted So Good!

Tteokbokki is the name for this Korean rice cake soup. I made this soup for my hubby and my father-in-law, Gene, aka current guinea pigs.  There are many recipes for this soup, which traditionally uses boiled beef and is usually served on New Year's Day to wish for a year of health and good fortune.  The rice cakes in this soup are NOT the snack variety from Quaker and can be found at most Asian Markets and on Amazon.  It can be topped with all kinds of veggie combinations, so feel free to be creative. Below is my version of this soup which is a combination of my favorite ingredients from various recipes.

(This recipe uses a fish dashi broth - because it is the Mer Made Way.  I list a more strict  plant based, "vegan" "no animal" version below as well). 

Click links to Hondashi and Rice Cakes on this page as "View More" 


4 Tsp of Hondashi powder (basically a powdered fish stock or Dashi which can be found at some grocery stores, Amazon, and in Asian Markets) 

6 Cups Water

2 Tsp Braggs Liquid Aminos

2 Whole cloves of garlic, peeled

3 scallions chopped

1/2 bag of sliced rice cakes

Place the rice cakes in a bowl and cover with cold water.  Pull them apart as needed so they are not sticking together.

Meanwhile, place the remainder of the soup ingredients into a large saucepan and bring to a boil.  Let the soup simmer for 10 minutes covered (At this point while your soup is cooking start stir frying your add ins).  Remove the garlic cloves.  Drain the rice cakes and add them to the soup broth.  Cook for another 5 minutes.  The rice cakes will begin to float to the top - turn off the heat and place a portion of soup into bowls.  Now top with Add Ins below:


1/2 of a Large Carrot, julienned or cut thin into half moons

1 bunch small oyster mushrooms (you can use any variety you like - if they are white or baby bella just make sure to slice them)

1 or 2 baby bok choy, chopped

1 TBSP Neutral oil like vegetable or canola

Heat the oil in a large pan and add your veggies.  Stir fry until the Bok choy leaves start to wilt and your carrots are a little soft.  Feel free to add a little garlic powder, a sprinkle of red pepper flakes, and black pepper or whatever seasoning you like.  Remove from heat and place on a plate that has a paper towel on it.  

Place your add ins on top of your soup and slurp away!  I add Kimchee and more sliced green onions on my soup.  For my husband and Gene, I scrambled two eggs with a little pepper and cut them into slices.  They added that to their bowls.

Other Add Ins:

Sliced/julienned zucchini or other squash

Sliced cucumbers

Nori (seaweed strips)


sesame seeds

Edamame (soy beans)

The possibilities are endless!

**  No Animal Broth for Soup Base **

2 Cups Veggie Stock

6 Cups Water

Follow rest of directions above

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Worth it!

Click the link below to get the most delicious recipe for a plant based wellington from Vegan Huggs.  I have made several of these and they are amazing!  Even non-plant based folks enjoy them.  They also freeze very well.

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Everyone has their version.

This recipe will make a BUNCH of mashed taters.  The plus side is...leftovers make great potato pancakes and/or topping for our Plant Based Shepherd's Pie Recipe!

3 lb bag of Russet potatoes, peeled and diced

1 stick (1/2 Cup) Plant Based Butter (I use Country Crock Plant Based Spread)

Plant Based Milk (I use Silk Soy Milk)

1/2 Container Plant Based Cream Cheese (I use Voila)

Salt/Pepper/Garlic Powder

1/2 - 1 Bag Voila Shredded Cheddar Cheese

In a large pot cover your potatoes with water and bring to a boil.  Cook until fork tender.  Drain.   In the same pot add your plant based butter and cream cheese and whip with an electric mixer.  Add your spices.  Add plant based milk a little at a time until you reach the consistency your family likes.  Stir in the shredded cheese and serve!

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Side Dish or Meal - Your Choice!

This recipe is so versatile and simple.  The veggies are all cooked on the same baking sheet so the mess is minimal.  Feel free to mix up the vegetables based on what you have on hand.

2 Yukon Gold Potatoes, cleaned and cubed

2 Sweet Potatoes, cleaned and cubed (peel is optional)

1 Large Onion, cut into chunks

3-4 Medium Carrots, peeled and cut into 1/2 inch chunks

1 Bunch Broccoli, cleaned and cut into flowerets and chunk the stems

(You can use frozen broccoli as well, just defrost it and drain off the water)

Olive Oil

Salt/Pepper/Garlic Powder

Line your baking sheet (or baking sheets if you don't have a big enough pan) with parchment paper OR spray well with non-stick spray.  Add all the veggies to the pan and sprinkle on salt/pepper/garlic powder to taste (1 Tsp each should be good - you can always add more after cooked). drizzle some olive oil over the veggies (about 1 TBSP) and mix everything with your hands on the pan making sure all the veggies are coated with oil and spices.

Place in a 350 degree oven for about 35-40 minutes or until your potatoes are fork tender.

Remove from oven and serve with Cashew Cream (See recipe below here on site)

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My moms recipe!

It took me a bit to create an actual recipe for this salad, as my mom just ad libed!  It is a delicious, Jell-O based salad (yes, I know, Jell-O is not plant based but it is Thanksgiving so....) that is sure to please!

1 Large box of Cranberry, Raspberry or Cherry Jell-O**

1 Large can of CRUSHED pineapple - DO NOT DRAIN

1 Large can of Mandarin Oranges, drained

1 Can Whole Berry Cranberry Sauce

2 Stalks of Celery, diced (Optional)

1/2 - 1 Cup chopped pecans or walnuts (Optional)

In a large bowl prepare the Jell-O by adding 2 Cups of boiling water and

1and 1/2 Cups of cold water.  Mix until it is not grainy then add in your can of pineapple, the oranges, celery, cranberry sauce and nuts.  Make sure the cranberry sauce is dissolved a bit so you don't have chunks.  Pour this mixture into a 9x12 pan - the fruit and nuts will float on top, this is perfect.  Place a layer of plastic wrap over the top and refrigerate overnight or until the salad has set.

* My mom would mix cool whip with mayo and serve a dollop on top of the salad - You can use Plant Based Reddi Whip and Vegan Mayo.

**You can use vegan gelatin if you don't want to use Jell-O. I believe the salad will set up well, but you won't have the sweetness which Jell-O gives. I have not made this recipe using gelatin so if you give it a try, let me know how it goes!

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Carrot cake recipes are everywhere, and I have made my fair share of these delicious creations.  This recipe is a combination of all my favorites into a cake that screams - EAT ME!

1 1/2 Cups flour of choice (I use a combination of AP and White Wheat)

1/2 Cup Sugar

1 Heaping cup of shredded carrots

1/2 Cup of crushed pineapple

1/4 Cup vegetable oil (to make it oil free you can use sweetened applesauce)

2 Tsp Vanilla extract

1 to 1 1/2 Tsp Cinnamon

2 Tsp Apple cider vinegar

1/2 Tsp Baking soda

Pinch of salt

1/2 Cup shredded coconut

1/4 Cup chopped nuts (I use pecans)

1/4 Cup raisins (Optional)

Combine your flour, sugar, cinnamon, soda and salt.  Whisk together.  Set aside.  In a bowl combine the carrots, pineapple, oil, vanilla,  and vinegar.  Add the dry to the wet ingredients and mix lightly.  Add in the coconut, nuts and raisins.  Mix until everything is incorporated.

Heat your oven to 350 degrees.  Line the bottoms of  two 8 inch round pans with parchment paper and divide the batter between the two pans.  Bake for 30-35 minutes or until you can put a toothpick or cake tester in the center and they come out clean.  Let cool and then ice with Cream Cheese Frosting (Recipe below).

This cake can be stored in the fridge.  Just take it out about 15 minutes before serving.

Cream Cheese Frosting:

1 container of Vegan Cream Cheese (I use Violife)

2 Cups XXX (Confectioners) Sugar

1 Stick (1/2 Cup) Plant Based Butter

1 Tsp Vanilla extract

Combine all the ingredients and mix with a fork or electric mixer.  If your frosting is too thick you can add, 1 TBSP at a time, some plant based milk.  Too thin, add a little more XXX sugar, 1 TBSP at a time.

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Shut Your Mouth Delicious!

This pie tastes just like traditional pecan pie! To keep it simple you can use a premade pie crust of your choice.  

1 to 1 1/2 Cup chopped pecans or pecan pieces

1/4 Cup Plant Based Spread, melted (I use Country Crock Plant Based Spread)

1/2 Tsp Salt

2/3 Cup Brown Sugar

3 TBSP of Ground Flax Seed mixed with 9 TBSP of water (set this aside and allow to thicken.  These are your "eggs")

3/4 C Brown Rice Syrup (If you can't find it, you can substitute with Dark Corn Syrup)

Additional whole pecans for decoration (Optional)

1 Pre Made Pie Crust

Beat everything together with a whisk or spoon, except the pecans, until combined.  Fold in the pecan pieces and pour into the pie crust.  Top with additional whole pecans (optional).

Place on a baking sheet and bake at 350 degrees for 50-60 Minutes.  The pie will still be jiggly when it comes out of the oven. Remove the pie from the oven and let cool completely before serving.  Placing the pie in the fridge for a bit helps set up as well.

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This stuff is great on everything!

This gravy is great on everything and you can change it up based on the broth you choose!

1/4 Cup of flour of choice

2 Cups veggie broth*

1/2 Tsp Onion powder

1/2 Tsp Garlic powder

1 TBSP Braggs Liquid Aminos or low sodium soy sauce

2-3 TBSP Nutritional yeast

Dash of Dijon mustard

Black Pepper to taste

Put everything into a saucepan and mix well.  Bring to a boil and continue whisking until it starts to thicken.  Remove from heat and serve!

* You can use No Chicken Chicken Broth, or No Beef Beef Broth in place of Vegetable broth,  depending on what you are serving.

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Hummus give you this recipe!

1 Box of your favorite pasta (I used big Rigatoni pasta)

1/2 to 1 entire Container of your favorite flavor of hummus or homemade (I used red pepper hummus)

Sliced cherry tomatoes (if you like them)

Sliced black olives (optional)

Spinach leaves (optional)

Salt and Pepper

Prepare your pasta according to the box directions.  Drain.  Add hummus (as much or as little as you like), vegetables that you are using (I use all of them!) and season as you like with salt and pepper.

That's it!  Super delish, cheap, and nutritionally sound!  Add a salad and some bread...heck have a glass of wine too!

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You don't have to Parlez Vous Francais to enjoy this dish!

7 Cups sliced onions (I use Vadalia)

2-3 TBSP vegetable oil

3/4 cup wine (you can use red or white)

3 TBSP Miso (white or red)

1 1/2 Tsp Oregano

1 Tsp Black Pepper

1 Tsp Basil

7 Cups vegetable broth

1 French Baguette 

Vegan Provolone or Swiss Cheese Slices

Saute the onions in the oil until tender.  Add your wine and gently scrape any bits of onion from the pan and boil the mixture for about 2-3 minutes or until it reduces by half.  Add the miso, orgegano, pepper basil and vegetable broth and bring it back to a boil.  Reduce heat and simmer for about 30 minutes.  

While the soup is simmering, slice your baguette and toast on both sides*  

 Put soup into individual bowls that are OVEN SAFE and place on a cookie sheet.  Top each bowl of soup with a slice of toasted baguette, then lay a slice of cheese over the baguette.  Place the soups in the oven and broil until cheese has melted and begins to get a little brown on top.  WATCH CLOSELY as you can burn them fast using the broil.

Remove from the oven.  Let sit for about 2-3 minutes and then serve!

* If you are using a small baguette you may need to use two slices per bowl.*

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Say What?!  Expect the Unexpected!

This recipe will make 6 dogs but you can probably cook 8 depending on size of your carrots:

Hot dog buns

6 good size carrots (clean, cut the ends off and try to make them the size of your buns)

2 TBSP of Braggs Liquid Aminos

1/4 Cup of Rice Vinegar or Apple Cider Vinegar

1 TBSP Maple syrup

1/2 tsp garlic powder

1/4 tsp paprika or smoked paprika

1/2 tsp liquid smoke

Put your carrots into a dutch oven or other deep pot and cover with water.  Bring them to a boil and turn heat down and cook the carrots until fork tender (you don't want them too soft) about 9-10 min.  

Take the carrots out of the pot and let cool slightly.

Into a Ziploc bag add all the other ingredients (except the buns) and add the cooled carrots.  Let the carrots marinade for at least 4 hours or overnight. (Overnight is best)

When you are ready to have your carrot dogs simply heat up the grill or a frying pan (if using a frying pan, add just a touch of oil to the pan) and brown your "dogs" on all sides.  

Place your "dogs" into buns and top with all the usual suspects i.e. ketchup, mustard, onion, relish anything you like!

These dogs don't bite they just deliver AMAZING taste!  PLEASE try this recipe.  Trust me, we were hesitant at first, but so glad we made them!  They are now on regular rotation in our home!

Let me know what you think!

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Lite bite that isn't just for High Teas!

This recipe is very versatile so feel free to change it up as you like. (This recipe is for 1 regular sandwich or 4 small "tea size" sandwiches)

2 Slices of your favorite bread (I like a whole grain bread)

Voila Cream Cheese

English cucumber slices

Tomato slices

Garlic salt


Spread some cream cheese on both slices of bread.  Sprinkle with garlic salt and pepper.  Place a layer of cucumbers and a layer of tomato on one slice.  Sprinkle a little more garlic salt.  Place the other slice of bread on top and ...  if you are feeling civilized ... cut the sandwich in two or four pieces.  Devour!

  Cucumber sandwiches were these lovely little bites my mother would make whenever she would have people over for a brunch or lunch, she would use white bread and butter - only sometimes using cream cheese, and no tomato (that's my touch).   They can be as fancy as you like and whatever size you feel like consuming.  Perfect lite bite when you just need something yummy.  Enjoy!

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Under 15 Minute Meal!

3 Hass Avocados (cut in half, seed removed) *

Lime juice

1/4 Cup water

Plant Based Crumbles (I use Gardien brand)**

1 Packet of your fave Taco Seasoning


Tomatoes, diced

Onions, diced

Black or Pink beans, drained and rinsed

Olives, chopped

Plant Based Cashew Cream (Highly Recommended)

Plant Based shredded cheese

Scoop a little more of the center of your avocado halves, rub with a little lime juice and set aside.

Into a skillet add your crumbles and a little oil or water.  Saute' for about 5 minutes then add the packet of taco seasoning and about 1/4 cup of water, if it seems to dry, add a little more water a Tablespoon at a time.  Heat for another 4-5 minutes.  Remove from heat.

Divide the crumble filling among your avocado halves and top with extras as you like!  Sprinkle with some fresh cilantro or serve with your favorite salsa.

* 3 Avocados serves 3 people, each get two halves/one whole avocado.  Use as many avocados as you need to feed your family.

** You can use Extra Firm Tofu instead of crumbles, just be sure to dry and press your tofu first. (see Tips and Hacks).

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Crunchy, satisfying, make your spuds jealous!

 2-3 Zucchini, cut ends off, cut down the middle lengthwise, cut each half in half, and then cut into about 1" "fries" (Hint:  thicker "fries" taste the best)

1 Cup of flour (your choice - I use All Purpose or Wheat)

3/4 Cup plus 2 TBSP Water

1 tsp Garlic Powder

1 tsp Onion Powder

2 tsp Tony's Creole Seasoning or a blend of your choice (optional)

Salt and Pepper, to taste

1 Cup Italian style breadcrumbs

Have your oven preheated to 450 degrees, and line a baking pan with parchment paper.

Mix the flour, water, and spices together in a bowl.  Dump your breadcrumbs into a bowl.

Dip your zucchini fries into the batter, shaking off the excess and then dip them into the breadcrumbs making sure they are coated well.  Place them on the baking sheet (don't let them overlap).  (Hint:  Use one hand for the batter, and the other hand for the breadcrumbs - keeps the mess to a minimum).  Bake for about 25-30 min.  Turning the fries at the halfway point.

Enjoy while hot from the oven!

EXTRA:  Since we are elevating our fries using zucchini, we need to elevate our ketchup:

Into a bowl combine 2 or 3 heaping spoonfuls of vegan mayo, 1 heaping spoonful of ketchup, and a teaspoon of Tony's Creole Seasoning OR Old Bay OR spice blend of your choice.  Also, instead of ketchup add some garlic and sirracha to your mayo for a spicy dip!

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Why should Joe get all the recognition!

8 ounces Mushrooms, diced (optional)

1 small Onion (diced)

1 Bag Gardien Beefless Crumbles

8  Ounce can of Tomato Sauce

⅓ Cup Ketchup

1 TBSP Vegan Worcestershire Sauce OR Braggs Liquid Aminos

2 TBSP Apple Cider Vinegar

2 TBSP Brown Sugar

6 Hamburger Buns

Into a deep skillet add a  small amount of olive oil, or a little water and add your mushrooms (if using), and onion.  Saute' until your onions become soft.  Add in your crumbles and the rest of the ingredients except the buns!   Stir and cook on medium low heat for about 10 min.  Serve on Hamburger buns with pickles and a side of coleslaw!

(Hint:  This is a very versatile meal.  You can use your favorite BBQ sauce in place of the brown sugar and ketchup.  You can use lentils, bulger and even beans in place of the crumbles and mushrooms OR a mixture of proteins that you and/or your family enjoy.  Mix it up!)

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Double The Batch - It Disappears!

 4 Cups Old Fashioned or Rolled Oats (DON'T use Quick Oats)

1/3 Cup Brown Sugar

1/3 Cup Canola or Vegetable Oil 

1 - 1 1/2 Tsp Cinnamon

1/2 Cup Pure Maple Syrup (NO LOG CABIN HERE FOLKS)

1 tsp Maple extract*

1 tsp Vanilla

1/2 tsp Salt

Combine all your ingredients in a large bowl ensuring every thing gets coated good.  Spread the mixture onto a baking pan lined with parchment paper, pressing it down good, and bake at 325 degrees for 40 minutes.  Ovens vary so check at 35 minutes and make sure your mixture is not burning.  Remove from the oven and let it cool completely (I know this part is hard, but don't touch will thank me later).  Once cooled break your granola into chunks and store in an air tight container.   Enjoy with your favorite plant based beverage as cereal, over plant based yogurt or right out of the container!

* If you can't find Maple Extract simply use 1 1/2  tsp of vanilla extract*

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You'll Never Order Take Out Again!


12 oz of Extra Firm or Super Firm Tofu, drained, pressed, and diced into small cubes

1 TBSP Braggs Liquid Aminos OR Low Sodium Soy Sauce

1 tsp Garlic powder

1 tsp Olive Oil

4-5 TBSP Cornstarch OR Arrowroot powder

Place all the ingredients, EXCEPT the cornstarch, in a Ziploc bag.  Seal and let marinade for  at least15 minutes (if you have longer, the longer you marinade the tofu the better).  Remove the cubes from the marinade and add them to a clean Ziploc bag or bowl.  Cover with the cornstarch and ensure all the cubes have been coated in cornstarch.  Place the cubes on a baking tray lined with parchment paper and bake at 400 degrees for about 15 minutes.  Flip the cubes and bake for another 15 minutes or until golden brown.  Remove from oven and toss with Sweet n Sour sauce (recipe below) or your favorite sauce like BBQ or Yum Yum.  


1/4 Cup Brown Sugar

1/2 Cup Granulated Sugar

1/4 Cup Ketchup

2 TBSP Braggs Liquid Aminos OR Low Sodium Soy Sauce

3/4 Cup pineapple juice 

1/4 Cup Apple Cider Vinegar

Slurry + 2 TBSP Cornstarch mixed with 1/4 Cup water

In a sauce pan combine all the ingredients EXCEPT the "Slurry".  Bring to a boil and reduce heat, add the "Slurry" mixture and stir until thickened.  Remove from heat.

The beauty of this recipe is you can substitute not only different sauces to top your tofu, but you can use Cauliflower florets instead of tofu!   The cauliflower may require a little bit more time in the oven, but not much, just bake until golden brown and tender.  

No time to make your own Sweet n Sour sauce?  I hear that you can buy it pre made in the grocery store...go for it, there are days when you just need your meal to come together quick.

Add Broccoli or other veggies to your meal, create an Asian Bowl and serve over rice, couscous or kamut.  Mix it up!!!!

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Comfort in One Pot!

2 Russet Potatoes, cleaned and diced

4 or 5 good sized carrots, cleaned and chopped in 1/2 -1 inch chunks

16 oz. of Mushrooms, cut in quarters (I used Baby Bellas, but you can mix it up with any blend you like)*

1 Large Onion, chopped in chunks (I use Vidalia, but again, your choice)

2 TBSP Olive Oil

2 TBSP tomato paste

1 Cup red wine**

2 1/2 Cups Veggie broth

1-2 Tsp oregano, dried

1-2 Tsp thyme, dried

3 cloves garlic, minced

2 TBSP Flour 

1/3 Cup water

Salt and Pepper to taste

In a deep pot, heat 1 TBSP of the oil and add your mushrooms, cooking until they are golden brown.  Remove the mushrooms from the pot and place in a bowl, set aside.

Add the remainder of the oil to the pot and saute' your potatoes, carrots, onion, and garlic until the onions become a little tender.  Stir in the tomato paste, herbs and spices, mix until the tomato paste is dissolved a bit.  Add the red wine, if using, and be sure to scrape any bits of veg from pan, let the wine cook down just a bit then add the vegetable broth and stir to combine everything.  Bring to a boil and then lower heat and simmer - with the lid on - until the veggies are fork tender.  15-20 minutes.  Meanwhile prepare your "slurry" (thickener) by combining the flour and water together and mix until smooth.  Once your veggies are tender, add the slurry to the pot continuing to stir as the sauce thickens.  Once thickened, turn the heat off and add the mushrooms back into the pot.  Stir to combine.  Serve your stew over rice, pasta, or grain of choice or just straight up in a bowl!

* If Mushrooms aren't your thang, no worries!  Simply omit and add extra potatoes and carrots or perhaps add another vegetable you enjoy*

** Don't want to use wine?  No worries, just replace the wine with more veggie broth**

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Crispy, Sweet and Savory Deliciousness!

4 or 5 regular Carrots OR 2-3 large carrots

1 tsp Garlic Salt

2-2 1/2 TBSP Olive Oil

1 tsp. Paprika

Salt and Pepper to taste

Liquid Smoke (Optional)*

Using a Mandolin or a really good vegetable peeler slice your carrots as thin as possible and place them in a shallow bowl or Ziploc bag along with all the remaining  ingredients.  *If you want a  smokey flavor add about one or two drops of the liquid smoke*  Now mix with hands or seal bag and move around so that all the carrots get covered with oil and spices.   Line a pan, or two, with parchment paper, and lay the carrot slices on them.  Don't overlap slices.  Place your pan(s) in a 450 degree oven checking on the carrots after about 8-10 minutes.  Cook the slices until they are browned, and flip if needed to brown the other side.  Keep an eye on your carrots, they burn easily.

Take out of the oven and begin creating deliciousness - CLT (Carrot, Lettuce and Tomato) Sandwiches and wraps, Top salads, add to bowls of grains and veggies, the sky is the limit!

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Comfort Food for All!

Olive oil

1 small onion, chopped

2 TBSP garlic, chopped

1/2 Cup celery, chopped

8 oz. mushrooms, chopped

1 bag Gardien "beef" Crumbles (or substitute the crumbles with 16 oz. of chopped mushrooms)

1 bag of frozen mixed vegetables (Carrots, Peas, and Corn)

1- 1 1/2 TBSP worcestershire sauce 

1/2 tsp Paprika

1 tsp dried thyme

1- 1 1/2 TBSP tomato paste

1 TBSP flour

1 1/2 Cups of veggie broth

6-8 potatoes of choice, peeled and diced

Vegan Butter (optional)

Plant based beverage 

Salt and Pepper

Lets start by making your mashed potatoes:   Place the diced potatoes in a deep pot and cover with water.  Bring to a boil and cook until fork tender.  Drain.  Add a TBSP of vegan butter, salt and pepper to taste, and enough plant based milk to get a smooth yet thick consistency.  Set aside.

In a deep skillet saute' your onions and garlic in a little olive oil for about 2 minutes.  Add your mushrooms and "beef substitute" crumbles (if using) and cook until the mushrooms start to brown a little.  Add in the worcestershire sauce, tomato paste,  thyme and paprika.  Mix until the tomato paste is dissolved.  

Sprinkle the flour over this mixture and stir in, slowly add the veggie broth and stir and cook until thickened a bit.  Add your frozen veggies and stir again.  Taste for seasonings add more if you like.

Pour the skillet mixture into a deep oven safe dish and dollop the mashed potatoes on top.  Smooth the potatotes over the top and sprinkle with a little paprika. 

Bake at 375 for about 30 min. or until the potatoes get a little golden brown on top. 

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Seafood cakes without the shells

1 15 oz can of Chickpeas, drained and rinsed

1 15 oz can Heart of Palm, drained **

1 15 oz can Artichoke Hearts in water, drained

1 Tsp Garlic powder

1 1/2 Tsp of  Old Bay Seasoning or seafood seasoning you like

1 TBSP parsley, dried OR 2 TBSP fresh

2 Cups breadcrumbs (I use Italian style)

1/4 Cup vegan mayo

1 Tsp lemon juice or 1/4 of a fresh lemon 

1 Tsp Dijon mustard

salt/pepper to taste

Place the first 3 ingredients into a food processor and mix just until chunky - DON'T pulverize them.  The artichoke hearts and heart of palm will look a lot like crab meat!  In a separate bowl combine the mayo, Old Bay, garlic powder, parsley, lemon juice, mustard.  Add the bean/artichoke/palm mixture and 1/4 cup of the bread crumbs.  Mix until everything is combined, cover with plastic wrap and refrigerate for at least 30 min.

Remove from fridge and form into patties, coat in remaining breadcrumbs, and place cakes in a heated shallow frying pan with about 2 TBSP of cooking oil.  Cook for about 4-5 min on each side or until golden brown. Serve with your favorite seafood sauce.

**Hearts of Palm can usually be found on the same shelf as Artichokes in most grocery stores.  You can also check in your stores specialty foods section or international food sections.  If you can't find Hearts of Palm, simply omit them and add either another can of artichoke hearts or chickpeas or a blend of both.**

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Meaty without the Moo!


4 Medium or Large Portabella Mushroom Caps 

1 TBSP olive oil

1/4 Cup Balsamic vinegar

1 TBSP Braggs Amino Acids

1 tsp. garlic powder

1/2 TBSP  Mrs. Dash Steak Seasoning OR your favorite spice blend

Salt/Pepper to taste

For the mushrooms, most Portabella caps come with the stem already removed.  If not, pull the stem out as you won't be needing it.**   To clean the gills of the mushroom cap, use a spoon and gently scrape the gills into a garbage can or disposal.  Once removed, clean the caps with a damp paper towel or run them under some water and dab dry.  

Mix all of the ingredients (less the caps) in a large ziploc bag OR a tupperware container with a lid.  Add the mushroom caps and marinade for several hours (a minimum of 2 hours) as this gives the caps fantastic flavor!

Rub a little oil onto your grill and place the caps on one side for 2 minutes and then flip to other side for 2 minutes or until you see some grill marks on the caps.  You may pour the remaining marinade over the caps as you grill - no raw meat to contaminate the marinade so no waste!  Enjoy your "steaks" with your favorite sides or serve as a burger with all the fixings!

**To eliminate waste, keep all your veggie scraps in a Ziploc bag and place in the freezer.  Once the bag is full, dump the contents into a Dutch oven or soup pot, cover with water, add some salt/pepper/spices you like, bring to a boil and then reduce heat and simmer for an hour or 2.  Let the stock cool down, strain into glass jars or Tupperware containers and refrigerate until needed.   You have just made home made veggie broth/stock**

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1-1 1/2 Cups raw, unsalted cashews soaked in water for at least 2 hours or overnight.

1/2 - 3/4 Cup Water

2 TBSP Apple Cider Vinegar 

1 TBSP Lemon Juice

1 Tsp or more Garlic Salt

1/2-1 TBSP Nutritional Yeast

Drain your soaked cashews and place them into a Nutribullet or high speed blender.  Add the rest of the ingredients.  Blend, Blend, Blend until smooth and not grainy.  Use immediately, or keep in fridge until ready to use.  This versatile "sauce" can be used as a dip, a sour cream replacement, pasta sauce, and so much more!  ALTERNATE RECIPE IDEA: If you blend just the cashews and water then add some maple syrup and blend again...You have a delicious Coffee Creamer!

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Worth Sprinkling!

1 Cup Raw Unsalted Cashews

¼ Cup Nutritional Yeast

1 Tsp Garlic powder

½ Tsp Salt

Place all ingredients into a Nutribullet or other high-speed blender or food processor and blend. Be careful not to blend too much – you don’t want a paste.  You want a crumbly consistency.  Place your parmesan in an airtight container and use immediately or keep in the fridge for ready use.

Sprinkle on all your favorite pasta dishes, salads, soups and more!

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Sweet Tooth Satisfaction

2 Ripe Bananas

1/3 Cup Plant based butter, melted*

2/3 Cup Brown Sugar**

¼ Cup of your favorite non- dairy beverage (I use Silk Soy Milk)

2 Tbsp  ground flaxseed

6 Tbsp Water

2 Cups Flour (Whole-Wheat, Whole-Wheat Pastry or All Purpose all work)

1 tsp baking soda

½ tsp salt

½ - ¾  Cup chopped nuts of choice (optional)

Preheat your oven to 350 degrees and  spray your loaf pan lightly with non stick oil.   Mix the flaxseed and water together and set aside (this is your egg).  Melt your butter and add it to the bowl.  Mash up the bananas and add in with the melted butter, then add sugar and your flax mixture.  Mix well.  Add flour, baking soda, salt alternatively with the non dairy beverage until everything is mixed well and you see no flour.  Fold in your nuts,  if using, and pour mixture into loaf pan.  Bake for 50-60 minutes or until a toothpick comes out clean in the center of your loaf.  Let the loaf cool slightly before turning out of the pan.  Enjoy!

*You may use unsweetened applesauce for an oil free version

**You may use granulated sugar instead of brown sugar

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Sandwich Nervana

1 15oz Can of Chickpeas/Garbanzo Beans, rinsed and drained

1 Tbsp of Dijon Mustard (or mustard of choice)

2 stalks of celery, diced

¼ cup of red onion, diced (or whatever onion you like - Optional)

1 ½ Tbsp Pickle Relish (sweet or dill your choice - Optional)

1 Tbsp Vegan Mayo (Optional)

2 Tsp Nutritional Yeast (Optional but ohhh so good)

Sprinkle of garlic powder, salt and pepper

Mash up your chickpeas in a bowl and add all the additional ingredients.

Serve on a salad, in a wrap with lots of veggies packed in or as a sandwich, again with lots of veggies packed on top.

*HINT: Save the liquid from the can of chickpeas - it is liquid gold - See Tips and Hacks Section*

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Samich Scrumptiousness

-Liquid from one can of chickpeas/garbanzo beans

-1/4 tsp mustard (ground) or 1/2 tsp prepared mustard

-1/8 tsp cream of tarter

-1TBSP lemon juice

-1/2 tsp salt

-1 1/2 tsp Apple Cider Vinegar (or white vinegar)

1 TBSP maple syrup or cane sugar (maple syrup will make the mayo less fluffy in texture)

3/4 to 1 Cup of Canola oil 

Place all the ingredients in either a high speed blender OR for best results a tall glass container and use an immersion blender.  Begin blending and slowly drizzle in the oil until the mixture becomes thicker and the consistency you like.  Adjust the flavor according to your taste buds.  Place mixture in a container (I prefer glass) with a tight lid and place in fridge for a couple hours.  It thickens up more as it cools!  Your mayo is good for about 2-3 weeks in the fridge...if it lasts that long!

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Impress your Family and Friends

9 whole wheat lasagna noodles cooked as per directions on box OR 9 No Boil LasagnaSheets
1 lb. extra firm tofu, drained and pressed 
5 oz. hummus (Heaping ½ Cup)
1/4 cup nutritional yeast
1/2 cup spinach, chopped (you can use fresh or frozen which should be thawed and squeezed dry)
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. dried basil
Vegan Parmesan Cheese (Optional)
Vegan Mozzarella Cheese (Optional)
1 26 oz. jar marinara sauce (Newman's Own or other brand with no extra additives) OR Homemade
Preheat your oven to 350 degrees. In a large bowl crumble the tofu with your hands until it resembles ricotta cheese. Add in the hummus, nutritional yeast, spinach, garlic, salt and basil.
Grate in about ¼ cup of vegan parmesan cheese if using. Mix these ingredients together with
your hands. This is your ricotta cheese filling. It should be kind of creamy.
In a 8x8 or 7x11 baking dish (if you're doubling the recipe a 9x11 should work), pour some of the
marinara sauce to cover the bottom. Layer 3 noodles, top with some of the mixture enough to evenly cover the noodles. Top with more sauce, then noodles, then mixture. Top the mixture
with the rest of the sauce and grate some more parmesan over top if using, and about ½ cup of vegan mozzarella, if using. Bake for 30 minutes if you are using already cooked noodles. If
you are using the no boil noodles, cover the lasagna with foil and bake for time required on the side of the box. Enjoy with whole grain bread and a giant salad!

**  Feel free to add more veggies and/or Gardien crumbles.  Be sure to add more marinara sauce if you do so.  **

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Not your grandma's tofu scramble

 1 16oz package of Extra Firm or Super Extra Firm Tofu (drained and pressed)
2 tsp Nutritional Yeast (optional)
2 Tbsp Newman’s Own Salsa or fave healthy brand (optional)
¼ cup Vegan shredded cheddar cheese (optional)
½ Avocado sliced (optional)
2-3 Grape Tomatoes, diced (optional)
2-4 Street Taco Size Corn Tortillas
Spices of choice (I use Goya Adobo, or Flavor God Bacon Flavor, but you can use your favorite blend. Turmeric can be used and will give your tofu that scrambled egg color should you so
Open, drain and press your tofu. (See Tips and Hacks)
Heat your tortillas and place them on a plate and sprinkle with cheese if using.
Remove the tofu and crumble it into a skillet which has either some spray oil in it or add 1 tsp of EVOO or other oil of choice, and begin to “fry” the tofu 2-3 min. Add the nutritional yeast if using, and any spices you like. At this point your tofu scramble is ready. You can add the salsa now if using or spoon it on top of your finished tortilla.
Place the mixture on top of the cheese and tortilla, top with avocado and tomatoes if desired.
Enjoy with some fruit and your beverage of choice. * You can also add beans, corn and/or potatoes to your tofu scramble. Make it your own!
Serves 4 - 2 Tortillas per person

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Make Breakfast Rock!

*Whole Wheat or Vegetable Tortillas
*1 Small Sweet Potato and/or 1 Small Red, Russet or Yellow Potato
*1 15oz. Can of Black Beans, drained and rinsed
*Newman's Own Salsa or equally low sodium/preservatives added brand
* Vegan Shredded Cheddar Cheese (Optional)
*Spices you like such as salt, pepper, cumin or a Mexican spice blend (optional)
Clean and dice your potato (I like to use ½ sweet and ½ yellow potato). You may also add fresh, diced onion if you like, but the salsa gives plenty of flavor to the dish.
Add 1 Tbsp of water, or 1 generous tsp of EVOO to a frying pan and add your diced potatoes.
Cook over medium high heat until your potatoes are crispy and tender. (If you are in a hurry, microwave your potatoes in a little water for two or three minutes, drain, strain and then fry).
Add about ½ Cup of the beans or more if that is what you like, and about ¼ cup of Salsa, and add any spices as you like. Heat through and turn off heat.
Sprinkle about 2 Tbsp of vegan cheese onto the tortilla and then add a portion of the potato and bean mixture onto the cheese. Roll up and eat up. Add some of the vegan cashew cream (See Recipe in this section)  and extra salsa and if you like, and add some fresh fruit and your beverage of choice.
You can make these ahead of time and store in the fridge or freezer. They are very adaptable so add things that you like to your burrito - it is all about YOUR taste buds! These are excellent
for any meal and snacks so they truly are versatile.

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Kid and Non-Plant Based Favorite

1 16 oz box pasta of choice (whole wheat or vegetable pasta)
¼ Cup whole wheat or all purpose flour
½ Cup plant based butter
2- 2 ½ Cups plant based milk
1 bag of Vegan Cheddar or Cheddar/Jack Cheese
Garlic powder, salt/pepper to taste
Prepare the box of pasta according to directions, drain and set aside. In a deep pot melt the butter over medium high heat, as it starts to bubble slowly add the flour, whisking it until it
becomes a smooth paste. Slowly add the milk whisking as you add it until the flour/butter mixture is smooth and melted (you don’t want lumps. You are making a “roux”). Stir continuously and bring the mixture to a boil. Once it is thickened remove from heat and add the cheese, and spices. Stir until the sauce is creamy. Taste and add spice as needed. Dump the cooked pasta into the cream sauce and serve OR place the mixture into a greased baking dish, top with a little more shredded cheese and bake at 350 for about 20 minutes. Remove and serve with
Applesauce or Apple Salad. Delish! Kid Favorite!

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The Best Friend of the King of the Sea

1 15 oz. Can of Young Green Jackfruit in Brine OR Artichoke Hearts in Water, drained and rinsed

¼ cup of red onion, diced (or whatever onion you like - Optional)

1 Tbsp Braggs Liquid Aminos OR Reduced sodium soy sauce

1-2 Tbsp Vegan Mayo

½ - 1 Sheet of Nori (seaweed) OR Braggs Sea Kelp Delight Seasoning (gives it a “fish” umami flavor)

1 tsp Lemon (fresh or bottled)

Sprinkle of garlic powder, and pepper

Pull your jackfruit apart into little strands or chop your artichokes (I have a little food chopper and I put my jackfruit OR artichoke hearts in it and whiz it around a bit to shred). Add the onion and garlic powder to a small fry pan until the onion starts to brown a bit, add in your “fish” of choice the soy sauce and heat through. Remove from heat and let cool a bit. Add in all the

remaining ingredients and serve on a big salad, in a wrap with lots of veggies packed in, or as a sandwich, again with lots of veggies packed on top.

*If you don’t have time to saute your onions and “fish”...don’t, simply mix everything together. I

have eaten this both ways and both are delicious! Experiment with spices*

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Mer's Mom's Secret Sauce

1/4 - 1/2 Cup Vegan Mayo

1-2 TBSP. Sugar or Maple Syrup

1- 1 1/2 TBSP Apple Cider Vinegar

1/4 Cup or more as needed, Plant Based Milk Alternative

Garlic salt, and Pepper

Mix everything together in a bowl or glass jar.  Taste for seasoning, tartness, sweetness that works for you.  You are looking for a creamy sauce to pour over coleslaw, potato salad, pasta salad, or just about anything you like.  Feel free to tailor this sauce to your taste buds!

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"I could eat this everyday"

1 Cup dried red lentils (rinsed) (*Note: they don’t stay red so don’t be alarmed)
1-2 Tbsp EVOO
1 onion chopped
1 carrot chopped
1 bell pepper chopped (I like using red cause its pretty and brightens the dish)
¼ tsp ground cumin
¼ tsp red pepper flakes (optional)
¼ cup brown rice
½ tsp salt
4 Cups of water or veggie broth or a mix of both 2:2
Heat the oil in a large pot. Saute' the onion, carrot, and bell pepper. Add in your spices and stir.
Add in the brown rice, lentils and 4 cups of water/veg broth. Bring to a boil. Reduce heat to low,
cover and cook 20 minutes. Add salt, if needed, stir and cook for an additional 30 minutes. You can add a squeeze of lemon juice at the end if desired.

I usually double this recipe because I will eat this batch in about 2 days!

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Feel satisfied, not bloated

2- 15 oz cans of Kidney Beans (or whatever beans you like.  I like to use one can of black beans and one can of kidney beans)
½ of an onion, diced
2 cloves of garlic, minced
1 large sweet potato, peeled and diced
1 cup frozen corn
1 can of diced green chilies OR a diced, deseeded jalapeno (optional)
1 28 oz. of Tomato Puree, Crushed Tomatoes, or Tomato Sauce
1 ½ Cups of Ketchup (low sugar)
1-2 Tbsp Chili Powder (might want more so - to taste)
Black Pepper, to taste
In a stock pot add your diced onion and saute' in a tsp of oil or a Tbsp of water until softened.
Add the garlic and spices, then all the other ingredients. Stir, bring to a boil, and cook on med heat until potatoes are soft (20-30 min). Serve with Cashew Cream (In Recipe Section), a
sprinkle of Vegan Cheese (Optional), diced avocado (optional) and diced tomatoes (optional).
NOTE: Feel free to change up all your ingredients, for example use white potatoes or add some pasta for a chili mac dish.

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Weeknight "Fast Food" Meal

1 Cup Bob’s Red Mill Corn Polenta (grits)
3 Cups water
1 -2 Containers Mushrooms (your choice, I like a mixture for texture), cleaned and sliced
4 Baby Bok Choy, cleaned and chopped
½ Onion, diced
1 bell pepper, diced
2-3 cloves of garlic, minced
Pepper, Crushed Red Pepper Flakes, Salt, or Spice Blend of Choice
Prepare the grits as per directions by boiling 3 cups of water and adding the polenta slowly stirring constantly until it reaches a thick and creamy consistency. Put the lid on it and take it off the heat.
Into a large fry pan place a dab of Plant based butter (1 Tbsp) and add the onion, garlic and bell pepper. Saute' until slightly softened. Add the spices, bok choy, and mushrooms and
saute' until bok choy is wilted. Taste for spices and add as you like. Serve the veggies on top of the grits along with a big salad and some fruit. NOTE: If you don’t like grits, feel free to serve over
brown rice or homemade mashed potatoes made with plant based milk and a little plant based butter, salt and pepper.

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Kid and Non Plant Based Peeps Approved

Whole grain taco shells OR Corn taco shells
1 16oz block of extra firm tofu, drained and pressed (See Tips and Hacks)
1 Packet Low Sodium Taco Seasoning
Taco Taco Toppings your family loves

Heat your shells according to directions. In a skillet add 1 tsp of oil and crumble the tofu into the
pan. Crank up the heat and cook the tofu until it starts to brown a little bit. Add the taco seasoning, stir and cook a little bit longer. Add about 1 TBSP of water and stir a bit more. Turn off the heat and build your tacos! Serve with brown rice, and refried beans
or black beans. 2 Tacos per person. NOTE:  Don’t like tofu? Try using cooked lentils, riced cauliflower, mushrooms or Gardien crumbles.

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Bet You Can't Eat Just One Bowl

1 Tbsp. olive oil
1 onion
1 poblano pepper or jalapeno pepper
1 red bell pepper
3 garlic cloves
3 1/2 cups vegetable broth
14 oz. plant based milk
2 Tbsp. lime juice
3 cups corn kernels (I use frozen)
4 small red potatoes
1 Tbsp. ground cumin
1 tsp. chile powder
1 tsp. paprika
1/2 tsp. dried oregano
1/4 tsp. cayenne pepper
fresh cilantro
Put 1 Tbsp of olive oil into a large pot and place on medium heat. Add the onion, poblano/jalapeno pepper, and bell pepper. Saute' until soft about 5 min. Add the garlic, cumin, chile powder, paprika, oregano, and cayenne pepper and saute' for another minute. Stir in the broth, milk,
corn and potatoes. Raise the heat and bring to a simmer. Lower the heat and cook until potatoes are tender, about 20 min, stirring occasionally. Take the soup off the heat and season with salt, pepper and lime juice. Put into bowls and top with fresh cilantro and
scallions if desired. 

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