1 Nov 2010

Museli




Serves 5:




  • 160g Oats


  • 10g Dried Mango


  • 20g Raisins


  • 20g Dried Apricots


  • 10g Walnuts


  • 10g Almonds


  • 10g Cashew Nuts


  • Roughly chop the nuts, apricots and mango
    Mix all ingredients together and store in an airtight container
    Serve with milk of your choice
    Works really well with 40g each of blueberries and strawberries and hazelnut & almond rice milk! This combination comes in at around 280 calories. The below is just for the fruit, nuts and oats.

    Nutrition Data
    Per Serving
    Calories (kcal)
    173.3
    Carbohydrate (g)
    25.3
    Protein (g)
    5.2
    Fat (g)
    5.8
    Fibre (g)
    3.6
    Fruit & Veg
    0.1

    Roasted Tomato Soup








    Serves 2:
  • 168g Cherry Tomatoes (or any other kind of tomato!) 
  • 1 Tin (400g) Chopped tomatoes
  • 124g Red Onion (1 medium) 
  • 5 Cloves Garlic
  • 1 Tsp Dried Basil
  • 1 Tsp Dried Oregano
  • 1 Tbsp Extra Virgin Olive Oil 
  • 1 Tbsp Balsamic Vinegar
  • 1 Tsp Dark Brown Muscovado Sugar
  • Salt
  • Black Pepper




  • Preheat the over to 175C

    Very quickly and roughly chop the tomatoes, onion and garlic and put in a roasting dish

    Pour over the oil, vinegar, herbs,s alt and pepper and give it a good mix

    Roast in the over for 45-50 minutes

    Leave too cool a litte the pour into a blender and blend until smooth

    This recipe came from watching The Delicious Miss Dahl -it's not an exact copy of how she made hers but is based around what I could remember! It's really nice and thick and creamy - great comfort food!

    Nutrition Data
    Per Serving
    Calories (kcal)
    171.5
    Carbohydrate (g)
    21.7
    Protein (g)
    4.2
    Fat (g)
    7.7
    Fibre (g)
    3.4
    Fruit & Veg
    4.7

    Fritatta





    Serves 2:

  • 4 Eggs/200g Eggs, Free Range, Medium, Average
  • 200ml Milk, Semi Skimmed, Average
  • 3 Rashers/75g Bacon, Back, Smoked, Average
  • 40g Onions, Spring Or Scallion, Raw, Average
  • 80g Courgette, Raw, Average
  • 40g Peppers, Sweet, Orange, Raw, Average
  • 40g Cheese, Red Leicester, Average
  • 1 Tsp/5g Salt, Table, Average
  • 1 Tsp/2g Pepper, Black, Freshly Ground, Average
  • 1 Tsp/3g Nutmeg, Ground, Average

  • Pre-heat the grill to medium

    Chop all the veg into bite-sized chunks

    Cook the bacon

    Whisk the eggs with the milk, add seasonings and a little nutmeg and about half of the cheese, grated.

    Fry the veg (I fry my bacon and then fry the veg in the bacon fat)

    Once cooked give the egg mixture a final whisk and pour over the veggies.

    Cook on medium for a few mins, lift the edges with a spatula to check how it is cooking, once the underside is done place the pan under the grill for a few mintues to cook the top.

    Once done sprinkle the remaining cheese on top and melt under the grill - don't put the cheese on top before cooking otherwise the cheese stops is cooking quickly enough and it can end up a bit rubbery!


    Nutrition Data
    Per Serving
    Calories (kcal)
    400.9
    Carbohydrate (g)
    10.3
    Protein (g)
    30.2
    Fat (g)
    26.6
    Fibre (g)
    1.4
    Fruit & Veg
    1.1


    I usually just have this on its own or with a little salad and if I'm feeling particularly hungry, with some sweet potato wedges - salt, pepper, cumin and olive oil.

    Pumpkin Risotto

    Here is the recipe I used to cook my first ever pumpkin! I used a basic risotto recipe from the BBC Food site but it ended up being more of a guide!

    I started by chopping 1 red onion and 1 white onion, while my boyfriend hacked up a pumpkin with a cleaver!


     Fried the onion a 1tsp olive oil

     Add in approx. 100g risotto rice per person for large main meal sized portions - stir to coat the rice with the oil/liquid form the onions


     Add a beautifully hacked chopped pumpkin, we had some larger pieces and some smaller pieces but decided the smaller ones are better since they cooked faster


     Stir in the pumkpin with some vegetable stock - I used about 1.5L total with two organic low salt stock cubes and poured in about one third of this when I added the pumpkin


     Let the rice and pumpkin simmer a bit and add in some seasoning - I used salt, pepper and thyme. Keep stirring until most of the liquid is absorbed, add more stock and repeat until all of the stock has been used/the desired consistency/texture has been reached - I like it pretty soft and creamy but with a good bit of bite to the rice. You can add more stock if you need/want - just keep tasting as you go along until you are happy with it.


    It's best to do this really slowly to get the right texture in the rice and to give the pumpkin time to cook.

     Stir in some hard cheese like padano or pecorino - I only used 30-40g and found that was enough - the cheese has such a lovely flavour that you really don't need much.


    And serve!

    We piled our plates high and ate most of it, I had the leftovers with some bread the next day but it makes enough for three normal sized meals!

    Spiced Carrot & Sweet Potato Soup

    Adapted from the Gordon Ramsay recipe in my previous post...

    Ingredients:
    820g chopped Sweet Potato - 4 medium sized sweet potatoes
    150g Red Onions - 2 small onion
    3 Cloves Garlic
    2 Tbsps/30ml Olive Oil
    260g Carrots - 4 medium
    3 Cubes/1500ml Stock Cubes, Vegetable, Low Salt, Organic, Made Up, Kallo - I used two cubes and 1000ml water and then added the remaining after the soup was cooked as it was too thick to blend
    2 Tsps/10g Salt, Table, Average
    4 Tsps/8g Pepper, Black, Freshly Ground, Average
    2 Tsps/8g Chilli Powder, Average
    3 Tsps/3g Thyme, Dried, Ground
    90g Onions, Raw, Average

    Method:
    Chop the carrots and sweet potato into small chunks
    Sweat the onion and garlic in the oil over a medium heat for 5-7 minutes until soft.
    Add the sweet potato and carrot. Season and cook for another 6-7 minutes until the vegetables start to soften.
    Stir in the thyme and the fresh or dried chilli, then pour in 1000ml of the stock.
    Stir and bring to the boil. Simmer for 30+ minutes until the carrots and squash are soft and beginning to break down.
    The veg will break down a lot but it's best to add more stock and stick it in a blender before eating.

    I prepared way too much veg and had two pots of this on the go together

    I also felt that the thyme had made the soup go a bit brown and wanted a nice bright orange colour...so I thought it was a good idea to add a couple of drops of red food colour, but my had slipped and I poured in loads leaving me with a luminous but yummy soup.... annoyingly when I blended up the pot with no colouring it went a lovely orange colour anyway - so don't add food colouring! Not that most people would...

    Nutrition:
    per portion assuming the above serves 8
    Calories (kcal) - 151.3
    Carbohydrate (g) - 26.0 (64%)
    Protein (g) - 2.4 (6.3%)
    Fat (g) - 5.0 (29.7% - mostly olive oil)
    Fibre (g) - 4.2
    Fruit & Veg - 1.9

    Carbonara


    A healthy Carbonara! Well, it's not particularly unhealthy anyway. This is another brilliantly quick and easy dish, takes the same time as the pasta takes to cook and that's it done - even quicker if you use fresh rather than dried pasta. This recipe was given to me by a girl who really knows her pasta and I must have made it hundreds of times, it's that good! It's made entirely from ingredients I always have in the house so is a fantastic last minute meal.

    Serves 2:
    • 1 Tsp Olive Oil
    • Pinch Salt
    • Plenty of Freshly Ground Black Pepper
    • 2 Tsps Parsley (more if using fresh)
    • 150g Linguine (or pasta of your choice)
    • 2 Egg Yolks
    • 5 Slices/60g Prosciutto Ham (or any type of ham or bacon)
    • 25g Grana Padano Cheese (or Peccorino is another favourite!)

    Cook linguine in a pot of salted water with a little olive oil

    In a bowl mix salt, lots of freshly ground black pepper, parsley and finely grated padano cheese (or other hard cheese) and chopped prosciutto (I using bacon cook it first and chop into pieces)

    Once pasta is cooked, drain and return to pot, mix in the cheese etc, stir quickly until ham is cooked

    Add beaten egg yolk, stir in very quickly and as evenly as possible, serve immediately - use warmed plates as this has a tendency to cool quickly.

    Nutrition Data Per Serving
    Calories (kcal)
    453.4
    Carbohydrate (g)
    53.3
    Protein (g)
    25.1
    Fat (g)
    15.6
    Fibre (g)
    2.7


    Maybe serve with a salad to get some veg! Or garlic bread... does garlic count?

    Tuna in Honey & Mustard Dressing

    Everytime I buy tuna I plan to do something different with it but always go back to the old faithful honey and mustard!

    Tuna in Honey & Mustard Dressing:
    Serves 4

    • 4 Steaks Tuna
    • Juice of 1 Lime
    • 1 Tsp Olive Oil
    • Salt
    • Black Pepper Freshly Ground
    • 1 Tbsp Wholegrain Mustard
    • 1 Tbsp/20g Honey, Pure, Clear, Average
    • Handful of chopped fresh chives
    Mix together mustard, honey and 1tbsp of chives, season with salt and pepper
    Season tuna steaks with salt and pepper
    Heat oil in griddle pan
    Cook tuna steaks for 3-4 mins each side
    Squeeze lime juice over tuna
    Serve tuna and pour sauce over top.

    Alternatively cook the tuna in the oven and a couple of mins before serving add the honey mustard dressing and stick it back in the oven.

    Per Serving:
    Calories (kcal)
    194.6
    Carbohydrate (g)
    4.8
    Protein (g)
    28.4
    Fat (g)
    6.6
    Fibre (g)
    0.5
    Fruit & Veg
    0.2

    I usually serve with a few baby new potatoes and whatever veg I have in, last night was green pepper, mange tout and baby corn, and the last of some low fat sour cream and chive dip. Total calories for dinner were around 400.


    Jill's Pad Thai

    Jill is responsible for the Pad Thai you may notice popping up a lot on my blog, she also introduced me to chicken Jambalaya and I can't wait to go back to Belfast in November so she can make me some more yummy meals we can have a magical wonderful time together.

    Pad Thai is really easy to make, very filling, low calories and full of goodness!


    It's so good I didn't want to hang around to adjust the white balance on my camera so please excuse the pale photo!

    Serves 1:
    • 100g King Prawns
    • 80g Noodles
    • 20g/2 Spring Onions
    • 50g Carrots Sliced Julienne style
    • 15g Cashew or Monkey Nuts
    • 1 Egg
    • 1 Tbsp Fish Sauce
    • 1 Tbsp Fresh Lime Juice
    • 1 Tsp Dark Brown Muscovado Sugar
    • ½ Tsp Cayenne Pepper
    • 1 Tsp Groundnut Oil

    Make sauce from lime juice, sugar, cayenne and fish sauce. Mix well and set aside.


    Chop veg


    Prepare noodles by soaking in boiling water while preparing the veg

    I should probably tell you to peel prawns and stuff, but I just soak mine in some cold water to defrost! :D



    Heat oil and stirfry carrots and spring onions until carrots are soft. Then add prawns (I use ready to eat or cooked and frozen so you may want to put raw ones in a bit sooner)


    Add in noodles and stirfry until heated through.

    Add the egg and scramble it in.


    Add sauce and peanuts and stirfry for a further 2 minutes or until whole mixture is cooked through.



    Nutrition Data Per Serving
    Calories (kcal)
    425.3
    Carbohydrate (g)
    39.4
    Protein (g)
    32.3
    Fat (g)
    15.8
    Fibre (g)
    3.9
    Alcohol (g)
    0.0
    Fruit and Veg
    1.1

    Prawn Jambalaya

    This is the same recipe as Jill's Chicken Jambalya but with king prawns added instead of chicken! It works very well with prawn but I mush prefer the chicken version for a nice big comforting bowl!

    I tend to use frozen king prawns so defrost these in some cold water while I wait for everything to cook, if you buy fresh cook them while the rice is cooking then set aside.

    Chop some onion, garlic and peppers and fry in a little fat of your choice, I like to use coconut oil but other oils are fine.


    Add 1 tsp each thyme and oregano and as much cayenne pepper as you like depending on how spicy you want it.

    Add 1 tin of chopped tomatoes (or fresh is even better, especially with the prawns), add about 1 tbsp tomato purée, 1 veggie stock cube (or proper stock if you have it!) and about 150g basmati rice for 2 people and pour in enough boiling water to cover the rice - be careful not to use too little water or the rice can take ages to cook.


    Once the rice is done add in prawns to heat through


    And serve!


    I like to make an extra portion and re-heat it for lunch the next day.

    Serves 2:
    • 200g King Prawns
    • 1 Tsp Thyme
    • 1 Tsp Oregano
    • ½ Tsp Cayenne Pepper
    • 2 Cloves Garlic
    • 1 Med Red or Green Peppers
    • Pinch of salt to taste
    • Black pepper to taste
    • 1 Med  Onion
    • 150g Basmati Rice
    • 1 Tbsp Tomato Puree
    • 400g Chopped Tomatoes
    • 1 Stock Cube
    • 1 pint

    Nutrition Data Per Serving
    Calories (kcal)
    416.0
    Carbohydrate (g)
    77.2
    Protein (g)
    23.6
    Fat (g)
    1.9
    Fibre (g)
    4.9
    Fruit & Veg
    4.8

    Salmon on Thai Broth



    Serves 2:
  • 1 Pint/591ml Stock Cubes, Vegetable, Made Up, Organic, Kallo


  • 2 Tsps/4g Ginger, Ground, Average


  • 5 Meds/75g Onions, Spring Or Scallion, Raw, Average


  • 1 Sm Pepper/13g Peppers, Chilli, Red, Raw, Unprepared, Average


  • 175g Mange Tout, Raw, Average


  • 10g Spice Blend, Thai, Sharwood's


  • 2 Portions/300g Salmon, Fillets, Skinless & Boneless, Frozen, Tesco


  • 10g Sauce, Sweet Chilli & Lemon Grass, Stir Fry, Sharwood's


  • 1 Tsp/5ml Juice, Lemon, Fresh, Average




  • Put 600ml (1 pint) chicken or vegetable stock into a wok.

    Add 4 shredded spring onions, a handful of sliced mangetout, 1 tsp chopped fresh ginger, 1 tsp chopped fresh red chilli, 2 tsp lemongrass (from a jar) and 2 dried kaffir lime leaves.

    Sit 2 150g salmon fillets on top and simmer gently for 6-8 minutes.

    Serve in shallow bowls.

    Nutrition Data
    Per Serving
    Calories (kcal)
    419.4
    Carbohydrate (g)
    10.9
    Protein (g)
    34.2
    Fat (g)
    26.6
    Fibre (g)
    2.3
    Alcohol (g)
    0.0
    Fruit & Veg
    1.7

    BBQ Chicken

    Another one of my favourite meals! It's so quick and easy and nice and low in calories and always amazingly tasty!



    BBQ Chicken:
    Recipe serves 4

    * 2 Tablespoons Tomato Puree
    * 2 Tablespoons Dark Brown Natural Muscovado Sugar
    * 2 Tablespoons Balsamic Vinegar
    * Pinch Salt
    * Fresh ground Black Pepper
    * 4 Servings/600g Chicken (or turkey)

    Per Serving:
    Calories (kcal)
    199.3
    Carbohydrate (g)
    10.8 (20.6%)
    Protein (g)
    36.4 (74.1%)
    Fat (g)
    1.2 (5.3%)
    Fibre (g)
    0.3

    I serve with a handful of organic baby new potatoes and some salad in a low fat vinaigrette type dressing, this time I used up some left of low fat sour cream and chive dressing for the potatoes. Normally I'll use a whole chicken breast but went for turkey steaks this time.
    Adding the potatoes, salad, dressing a dip, for me, brings it up to around 491 calories

    Jambalaya

    Yet another of my favourites - it's so simple to cook, tastes fantastic and I think it makes a great comfort food!

    The recipe came from my friend Jill. She cooked it for me when I visited her in Belfast and I fell in love!



    Love!

    Serves 2:
    • 200g Chicken Breast
    • 1 Tsp Thyme
    • 1 Tsp Oregano
    • ½ Tsp Cayenne Pepper
    • 2 Cloves Garlic
    • 1 Med Red or Green Peppers
    • Pinch of salt to taste
    • Black pepper to taste
    • 1 Med  Onion
    • 150g Basmati Rice
    • 1 Tbsp Tomato Puree
    • 400g Chopped Tomatoes
    • 1 Stock Cube
    • 1 pint

    Cook the chicken, in the oven or just fry in a little oil, and shred.

    Fry garlic, onion and pepper until soft

    Add thyme, oregano and cayenne pepper, along with a bit of salt and pepper, saute for a couple of minutes.

    Add tomato puree, tinned tomatoes, stock, rice and shredded chicken and some boiled water - enough to cover the rice, too little and the rice seems to take ages to cook, too much and it wont be absorbed leaving you with a bit of a runny mess! I tend to just cover the rice then add more if I think it needs it.

    Cook for about 15 minutes or until rice is done.

    If you are using rice that takes longer to cook (like brown!) add the chicken in a little later so it doesn't end up over-done.

    Nutrition Data Per Serving
    Calories (kcal)
    489.1
    Carbohydrate (g)
    78.5
    Protein (g)
    36.1
    Fat (g)
    3.9
    Fibre (g)
    5.1
    Fruit & Veg
    4.8

    Healthy Chicken Chow Mein

    This is one of Gizzi Erskine's recipes and is a firm favourite in our house. I usually go for the lazy option and just slice the chicken breasts in half, fry in a few sprays of olive oil and the shred once cooked. Takes the same time to cook this dish as it would to order from a takeaway and tastes a awful lot better!


    Serves 2:

  • 15ml Oil, Groundnut, Average


  • ½ Med/90g Onions, Red, Raw, Average


  • 2 Cloves/6g Garlic, Raw, Average


  • 150g Bean Sprouts, Raw, Average


  • 1 Pack/150g Mange Tout, Fresh, Raw, Marks & Spencer


  • 225g Chicken, Breast, Fillets, Skinless & Boneless, Raw, Average


  • 2 Tbsps/30ml Sauce, Soy, Average


  • 2 Tsps/4g Ginger, Ground, Average


  • 2 Tsps/4g Five Spice, Powder, Sharwood's


  • 1 Serving/125g Noodles, Egg, Medium, Cooked, Sharwood's




  • Preheat the oven to 190C/375F/gas mark 5.

    Put a piece of foil (approx 30x40cm) onto a baking sheet and brush the centre with 1 teaspoon/5 ml of the oil.

    Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 30ml of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.

    Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.

    Thinly slice the onion, garlic and ginger, and top and tail the mange tout.

    Cook the noodles in a large pan of boiling, salted water according to the pack instructions.

    In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.

    Add the garlic, bean sprouts, mange tout and five spice powder, and continue stir-frying for a further minute.

    Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot. Serve.

    Nutrition Data
    Per Serving
    Calories (kcal)
    396.3
    Carbohydrate (g)
    38.1
    Protein (g)
    39.4
    Fat (g)
    10.8
    Fibre (g)
    5.3
    Fruit & Veg
    2.6

    Keema Curry

    Another delicious Gizzi Erskine recipe that uses ingredients I'm very likely to always gave in the kitchen - beef mince, coconut milk, spinach and potatoes.



    Serves 4:

  • 400g Beef, Mince, Lean, Raw, Average


  • 1 Med/180g Onions, Red, Raw, Average


  • 100g Spinach, Baby, Average


  • 25g Tomato Puree, Average


  • 2 Tsps/10g Coriander, Seeds, Ground, Schwartz


  • 1 Can/400ml Coconut, Milk, Average


  • 2 Cloves/6g Garlic, Raw, Average


  • 1 Tsp/4g Chilli Powder, Average


  • 2 Tsps/10g Cumin, Seeds, Ground, Schwartz


  • 1 Serving/30g Curry Paste, Biryani, Patak's


  • 1 Med/160g Peppers, Capsicum, Red, Raw, Unprepared, Average


  • 1½ Servings/300g Potatoes, Charlotte, Tesco




  • Preheat the oven to 180C/350F/gas mark 4.

    Peel and cut the potatoes into cubes and boil for 10 minutes, drain and set aside.

    Meanwhile chop the onion, red pepper, and spinach. Crush the garlic.

    Spray a pan with the oil and gently fry the onion for 3 minutes until softened, add the mince and fry for a further 5 minutes until browned.

    Add the coriander, garlic, chilli and cumin and fry for a further 1 minute.

    Stir in the tomato puree, spinach, peppers, potatoes, coconut milk, and curry paste and simmer for 1 minute.

    Transfer the contents of the pan to a casserole dish, cover and cook in the oven for 40 minutes.

    Serve with warm naan bread or rice.

    Nutrition Data Per Serving
    Calories (kcal)
    515.0
    Carbohydrate (g)
    26.2
    Protein (g)
    27.9
    Fat (g)
    33.3
    Fibre (g)
    5.9
    Fruit & Veg
    1.4

    Stroganoff


    Serves 4:
    • 450g Beef
    • 1 Med/180g Red Onions
    • 2 Cloves Garlic
    • 2 Tsps Thyme Dried or Fresh
    • 300ml Beef Stock
    • 1 Tbsp Plain Flour
    • 50g Mushrooms
    • 2 Tbsps Course Grain Mustard
    • 300ml Low Fat Fromage Frais
    • 2 Tsps Parsley Dried or Fresh
    • Salt
    • Pepper, Black, Freshly Ground
    • 4 Servings/240g Basmati Rice Dry Weight



    Cook the basmati rice as normal
    Chop the meat into thin strips and slice the onions, garlic and mushrooms
    Fry the onion and garlic in a little olive oil
    Once onions and garlic have softened add the meat and thyme. Cook to seal the meat.
    Add a little of the stock and the flour, cook for about 1 minute then add the remaining stock
    Add the mushrooms and stir in the mustard, cook for another 3/4mins
    Season with salt and pepper
    Remove the pan from the heat and stir in the fromage frais and parsley
    Serve!


    Nutrition Data
    Per Serving
    Calories (kcal)
    417.2
    Carbohydrate (g)
    55.5
    Protein (g)
    39.1
    Fat (g)
    4.6
    Fibre (g)
    2.3
    Fruit & Veg
    0.8



    Normally I make this with beef but last night used some kangaroo - this meat is perfect for stroganoff! So tender and such a lovely flavour!




    Cashew Babies




    Makes 10:
    • 100g Dates
    • 50g Cahews

    Put cashew and dates in a blender and blend until mooshy! Shape into balls... if the mixture isn't sticking together too well put it in a little plastic bag and push it together in that before breaking off chunks to roll into balls - or just as one giant Cashew Baby and break a chunk off whenever you fancy ;)


    Nutrition Data
    Per Serving
    Calories (kcal)
    55.9
    Carbohydrate (g)
    7.3
    Protein (g)
    1.1
    Fat (g)
    2.5
    Fibre (g)
    0.6
    Fruit & Veg
    0.1

    Mocha Cherry Smoothie

    I've been making a lot of Chocolate Cherry Bomb smoothies lately based on Kristen's Raw Vegan Recipe but decided last week that I needed a bit more of a kick to I made a version with espresso - it was so yummy I have to share! Plus I had the day off work waiting for Sky to appear between 8am and 5pm so had plenty of time on my hands and took lots of photos!


    Those are chocolate covered espresso beans sinking in on top!

    Serves 1:
    • 200ml rice milk
    • glass of water
    • 2 shots espresso
    • 1/2 frozen banana
    • 80g frozen cherries
    • 1 scoop chocoalte protein powder
    • 20g Dark Chocolate dreams peanut butter
    • 10g Linwoods flax, cocoa and berry mix
    • 1/2 tsp Xanthan gum (plus guar gum if you have it)

    Put all the ingredients in a blender (liquid first) and blend until smooth. Enjoy!



    Calories
    554
    Carbs
    57
    Protein
    48
    Fat
    17











    You could easily substitute the protein powder for 1 tsp cocoa powder and use more banana to help thicken it up.

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