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  Date Balls

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  Rated 0 out of 5
  Up to 10 servings
  

  Date Balls

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 2 balls

  Dairy FreeEgg FreeGluten FreePaleoPostpartumRefined Sugar FreeSoy FreeVeganVegetarianWhole 30

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. These sweet treats are packed with energy and they are not only delicious but nutritious!

  Date Balls quantity

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  Adjust the ingredients measurement scale here by changing this number. 10 people

  Instructions

  • Soak the dates in hot water for a few minutes to soften.
  • Drain and squeeze out excess water.
  • Place the pecans, almond meal, and cocoa in a food processor, until finely ground
  • Add the dates, vanilla, chocolate extract, and sea salt, and pulse until a thick, sticky dough ball forms.
  • Remove the dough ball from the food processor. Taste and add any other flavors you want
  • Roll the dough into 20 small balls.
  • Roll the balls in toppings of your choice, like cocoa powder, chocolate sprinkles, or flaked coconut
  • Place on a baking sheet and store in the freezer until they are hard enough to not stick together. Transfer to an airtight container and keep in the refrigerator or freezer.

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10 people

  Ingredients

  Ingredients

  • 34 ounce pitted Medjool date
  • 1 cup pecans or you can use any kind of nuts that you like
  • 1 1/2 cup almond meal or any other finely ground nuts
  • 1/2 cup unsweetened cocoa powder
  • 2 teaspoon pure vanilla extract
  • 2 teaspoon chocolate extract (optional - I just like to add more chocolate flavor)
  • 1 teaspoon sea salt (or to taste)

  Optional

  • 1 cup unsweetened shredded coconut or chocolate sprinkles, or cocoa powder

  Cooking Tools Required

  Baking sheet, Food Processor, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon

  Reheating/Serving Instructions

  N/A

  Nutrition

  Calories: 237kcal | Carbohydrates: 10g | Protein: 6g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 237mg | Potassium: 158mg | Fiber: 6g | Sugar: 2g | Vitamin A: 6IU | Vitamin C: 1mg | Calcium: 50mg | Iron: 2mg

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  Ayurvedic Cream of Asparagus Soup

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  Up to 10 servings
  

  Ayurvedic Cream of Asparagus Soup

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  Recipe adapted from:

  An Le

  Rated 5 out of 5 based on 5 customer ratings

  (1 customer review)

  $0.00 Cooking Fee

  Serving Size: 12 oz

  Dairy FreeEgg FreeGluten FreeKetoLower CarbRefined Sugar FreeSoy FreeVeganVegetarian

  Ayurvedic Cream of Asparagus Soup quantity

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  Instructions

  • Heat the oil in a large sauce pan over medium high heat.
  • Add the asparagus and fennel and saute for about 5 minutes
  • Pour in the stock and water and bring to boil then simmer for about 10 minutes
  • Transfer the soup to a blender, add the cream and blend until smooth
  • Return to the pan to gently warm. Serve with sliced almonds.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook15

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 tablespoon avocado oil or ghee
  • 2 pound asparagus
  • 2 teaspoon dried marjoram
  • 8 cup vegetable stock
  • 2 cup filtered water
  • 4 tablespoon cashew cream or organic cream
  • 2 teaspoon Kosher salt
  • 1 cup sliced almonds optional for serving
  • 2 bulb fennel large, thinly sliced

  Cooking Tools Required

  Blender, Cutting board, Immersion Blender, Kitchen towels, Saute pan, Sharp Knives, Top Stove

  Nutrition

  Calories: 191kcal | Carbohydrates: 14g | Protein: 6g | Fat: 14g | Saturated Fat: 2g | Sodium: 1276mg | Potassium: 478mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1149IU | Vitamin C: 11mg | Calcium: 84mg | Iron: 3mg

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  Thai Cucumber Salad with Basil and Peanuts

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  Up to 10 servings
  

  Thai Cucumber Salad with Basil and Peanuts

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 5 ounces

  Dairy FreeEgg FreeGluten FreeReduced FatSoy FreeVeganVegetarian

  This salad hits all the flavor profiles typically found in Thai food such as salty, sweet, sour, and spicy. They all come together to create a delicious salad bursting with flavor and texture!

  Thai Cucumber Salad with Basil and Peanuts quantity

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  Instructions

  • Combine dressing ingredients in a small saucepan. Warm over low heat until sugar is dissolved, about 4 minutes.
  • In a medium bowl toss together the cucumbers, carrots, red onions, and basil. Pour warm dressing over the vegetables, toss again, and refrigerate until cool (about an hour).
  • When ready to serve, garnish with chopped peanuts.

  Cook Times

  Active Prep15

  Hands-On Cook5

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  For the dressing:

  • 1/2 cup granulated sugar or your favorite sweetener
  • 1 cup rice vinegar
  • 2 teaspoon Kosher salt
  • 2 teaspoon chili-garlic sauce Lee Kum Kee brand recommended

  For the salad:

  • 4 English cucumber thinly sliced
  • 2 carrot peeled and shredded
  • 1 red onion small, thinly sliced
  • 1/3 cup fresh basil chopped
  • 1/3 cup roasted peanuts chopped, check for diet restrictions

  Cooking Tools Required

  Cutting board, Grater, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saucepan, Sharp Knives, Top Stove, Vegetable Peeler

  Nutrition

  Calories: 100kcal | Carbohydrates: 18g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Sodium: 527mg | Potassium: 271mg | Fiber: 2g | Sugar: 13g | Vitamin A: 2207IU | Vitamin C: 5mg | Calcium: 34mg | Iron: 1mg

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  Pineapple-Banana Smoothie Popsicles

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  Rated 5.00 out of 5
  Up to 10 servings
  

  Pineapple-Banana Smoothie Popsicles

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 5 out of 5 based on 10 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 popsicle

  Dairy FreeEgg FreeGluten FreeNut FreePaleoRefined Sugar FreeSoy FreeVegetarian

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. A sweet tropical treat with just a pinch of allspice! Note: This recipe requires a popsicle mold. Servings vary according to size of mold.

  Pineapple-Banana Smoothie Popsicles quantity

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  Instructions

  • Mix all ingredients together in a blender until smooth.
  • Pour into popsicle molds and freeze.
  • Remove popsicles from their molds. Serve and enjoy!

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 pineapple trimmed, peeled, and cored, then cut into large chunks.
  • 1 banana large, peeled
  • 1 cup plain Greek yogurt
  • 1/2 cup almond milk unsweetened
  • 2 tablespoon honey
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon ground allspice

  Cooking Tools Required

  Blender, Cutting board, Freezer, Kitchen towels, Measuring cups and spoons, Sharp Knives

  Nutrition

  Calories: 83kcal | Carbohydrates: 19g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 25mg | Potassium: 172mg | Fiber: 2g | Sugar: 15g | Vitamin A: 61IU | Vitamin C: 44mg | Calcium: 50mg | Iron: 1mg

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  Skinny Vegetable Frittata

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  Rated 0 out of 5
  8 servings
  

  Skinny Vegetable Frittata

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  Recipe adapted from:

  Reneta Jenik

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 4.5 ounces

  Gluten FreeLower CarbNut FreeReduced FatRefined Sugar FreeSoy FreeVegetarian

  This delicious yet low carb and low fat frittata can be served for daily breakfast or added to a holiday brunch, plus it's freezer friendly for those times you need a quick nutritious meal prep.

  Skinny Vegetable Frittata quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  • Pre-heat the oven to 375 degrees.
  • In a large bowl, whisk together the eggs, then stir in the cottage cheese, salt, pepper, garlic powder, turmeric, paprika, and green onions. Set aside.
  • Warm a 10 or 11 inch non-stick pan, over medium heat and spray with oil. Add the asparagus, bell peppers and the mushrooms. Saute for 5-6 minutes or until asparagus in tender and the mushrooms have lost most of their moisture.
  • Transfer vegetables into the egg mixture.
  • Lightly coat a baking dish, add the mixture and bake in the warm over for 15-20 minutes. After 15 minutes check egg firmness in the middle. Time might varies per pen size and oven functionality.
  • Cut into pie shaped wedges to serve.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook20

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 20 egg white large
  • 1 teaspoon Kosher salt
  • ¼ teaspoon freshly ground black pepper
  • ½ teaspoon garlic powder
  • 1 teaspoon ground turmeric
  • ½ teaspoon paprika
  • extra virgin olive oil spray
  • 5 ounce asparagus chopped into 1 inch pieces
  • 4 ounce white mushroom sliced
  • 4 stalk green onion thinly sliced
  • ½ cup red bell pepper cubed
  • ½ cup cottage cheese

  Cooking Tools Required

  8x8 inch nonstick baking pan, 9 inch Pie Dish, Cutting board, Measuring cups and spoons, Mixing bowls, Saute pan, Sharp Knives, Whisk

  Reheating/Serving Instructions

  Store in air-tight containers until ready to eat. Then, reheat at 350 degrees in the oven for 5 to 10 minutes or until heated through, or microwave for a minute and a half. 

  Nutrition

  Serving: 4oz | Calories: 63kcal | Carbohydrates: 4g | Protein: 11g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 475mg | Potassium: 264mg | Fiber: 1g | Sugar: 2g | Vitamin A: 556IU | Vitamin C: 14mg | Calcium: 25mg | Iron: 1mg

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  Paleo Egg Drop Soup

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  Rated 0 out of 5
  Up to 10 servings
  

  Paleo Egg Drop Soup

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 9 ounces

  Dairy FreeGluten FreeKetoLower CarbNut FreePaleoPostpartumRefined Sugar FreeSoy FreeVegetarianWhole 30

  This simple but satisfying soup can become a complete meal with the addition of your favorite vegetables.

  Paleo Egg Drop Soup quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10 people

  Instructions

  • Rehydrate the dried mushrooms for 5 to 10 minutes depending on how thin or thick they are.
  • Bring the broth to a boil over medium-high heat, turn down to a simmer.
  • Add the mushrooms, coconut aminos, ginger, and ½ the green onions.
  • Crack eggs into a medium bowl and use a fork to whisk. Slowly pour a thin stream of egg into the hot broth, while stirring gently.
  • Remove from heat; adjust seasonings and garnish with remaining green onions.

  Cook Times

  Active Prep5

  Hands-On Cook10

  Hands-Off Cook5

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10 people

  Ingredients

  Ingredients

  • 10 cup vegetable broth or chicken or bone broth
  • ½ cup dried shiitake mushroom reconstituted with 1 cup boiling water, sliced
  • 2 tablespoon coconut aminos
  • 1 teaspoon fresh ginger grated
  • ½ cup green onion sliced into thin rings, divided
  • 8 egg pasture raised if possible
  • 1 teaspoon Kosher salt or to taste

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Saucepan, Sharp Knives, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Reheat in the microwave on full power to desired temperature.

  Nutrition

  Calories: 71kcal | Carbohydrates: 3g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 131mg | Sodium: 979mg | Potassium: 272mg | Fiber: 1g | Sugar: 1g | Vitamin A: 240IU | Vitamin C: 17mg | Calcium: 37mg | Iron: 1mg

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  Carrot Juice with Ginger and Lemon

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  Rated 0 out of 5
  Up to 10 servings
  

  Carrot Juice with Ginger and Lemon

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 4 ounces

  Dairy FreeEgg FreeGluten FreeNut FreeOil FreeReduced FatRefined Sugar FreeSoy FreeVeganVegetarian

  Enjoy this delicious juice, but make sure to drink within 24 hours to maintain all the nutrients and freshness! You can also freeze for longer term storage. Note: This recipe requires a heavy-duty juicer such as a masticating juicer.

  Carrot Juice with Ginger and Lemon quantity

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  Instructions

  • Clean carrots very well and chop into 2-inch pieces. Add the carrots, ginger, and lemon to the juicer in batches. Consume juice immediately or within 24 hours or freeze for later use.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time15 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 pound carrot
  • 2 ounce fresh ginger peeled and roughly chopped
  • 1 lemon peeled and cut into chunks

  Cooking Tools Required

  Masticating Juicer

  Nutrition

  Calories: 101kcal | Carbohydrates: 24g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 157mg | Potassium: 764mg | Fiber: 7g | Sugar: 11g | Vitamin A: 37891IU | Vitamin C: 19mg | Calcium: 79mg | Iron: 1mg

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  Simply the Best Brussels Sprouts

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  Rated 3.50 out of 5
  Up to 10 servings
  

  Simply the Best Brussels Sprouts

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  Recipe adapted from:

  Customer

  Rated 3 out of 5 based on 9 customer ratings

  $0.00 Cooking Fee

  Serving Size: 3 ounces

  Dairy FreeEgg FreeGluten FreeRefined Sugar FreeSoy FreeVeganVegetarian

  These Brussels Sprouts are simply braised with just a touch of lemon and salt.

  Simply the Best Brussels Sprouts quantity

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  Instructions

  • Pour half the olive oil onto a large pan. Place the Brussels sprouts with the cut side facing down. Sprinkle with salt and additional olive oil. Turn the burner to medium-high heat.
  • After 2-4 minutes, check if the bottom has browned nicely, if so add the water and cover the pan; cook for 4 minutes or until they soften a bit.
  • Remove lid and cook until almost all the water has evaporated. Add the lemon juice.
  • Remove from heat and mix well.

  Cook Times

  Active Prep10

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 pound Brussels sprouts base trimmed, and halved lengthwise
  • extra virgin olive oil
  • 1 teaspoon Kosher salt
  • 1 lemon juiced
  • 1/2 cup water

  Cooking Tools Required

  12-inch nonstick skillet, Cutting board, Sharp Knives, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat in microwave on medium power until heated through.

  Nutrition

  Calories: 42kcal | Carbohydrates: 9g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 256mg | Potassium: 368mg | Fiber: 4g | Sugar: 2g | Vitamin A: 686IU | Vitamin C: 83mg | Calcium: 41mg | Iron: 1mg

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  Mexican Black Bean Wrap

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  Rated 0 out of 5
  Up to 10 servings
  

  Mexican Black Bean Wrap

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  Recipe adapted from:

  KaiaFit

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 wrap

  Dairy FreeEgg FreeNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.

  https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

  Mexican Black Bean Wrap quantity

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  https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242

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  Ingredients Scale

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  Instructions

  • In a mixing bowl combine the coconut yogurt, taco seasoning, lime juice, and cilantro.
  • Add the black beans, green onion, and tomatoes and stir to combine. Season the mixture with additional lime juice or salt if needed.
  • Open the pita, add the lettuce, and top with the black bean mixture. Roll the pita tightly to close.

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 1/2 cup unsweetened coconut yogurt
  • 7 teaspoon taco seasoning
  • 15 tablespoon lime juice 1 lime=approximately 2 tablespoons
  • 10 tablespoon fresh cilantro
  • 73 ounce canned black beans rinsed and drained
  • 10 stalk green onion sliced
  • 2 1/2 cup cherry tomato chopped
  • 1 head romaine lettuce whole leaves separated
  • 10 whole wheat pita bread

  Cooking Tools Required

  Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives

  Nutrition

  Calories: 362kcal | Carbohydrates: 72g | Protein: 19g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1048mg | Potassium: 1030mg | Fiber: 20g | Sugar: 4g | Vitamin A: 5807IU | Vitamin C: 26mg | Calcium: 118mg | Iron: 7mg

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  Brussels Sprouts Salad

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  Rated 0 out of 5
  Up to 10 servings
  

  Brussels Sprouts Salad

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3.5 ounce

  Dairy FreeEgg FreeGluten FreePaleoRefined Sugar FreeSoy FreeVeganVegetarian

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This recipe combines slightly wilted Brussels sprouts with the sweetness of apples, all tossed with a Dijon-lime dressing.

  Brussels Sprouts Salad quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10 people

  Instructions

  • Shred Brussels sprouts in the food processor or if unavailable, a box grater.
  • Heat half the oil in a large skillet and add the Brussels sprouts. Cook for a few minutes until slightly wilted. Remove from heat and place in a large bowl.
  • In a small bowl, combine remaining olive oil, mustard, and lime juice.
  • Add the apples, almond slices, and dressing to the bowl of the Brussels sprouts and toss well to combine.

  Cook Times

  Active Prep15

  Hands-On Cook5

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10 people

  Ingredients

  Ingredients

  • 3 pound Brussels sprouts shredded, (on box grater or in food processor)
  • 2 tablespoon extra virgin olive oil
  • 2 Granny Smith apples peeled and cubed
  • 3 tablespoon sliced almond

  For the dressing:

  • 2 tablespoon extra virgin olive oil
  • 2 tablespoon Dijon mustard
  • 2 lime juiced

  Cooking Tools Required

  Cutting board, Food Processor, Kitchen towels, Measuring cups and spoons, Mixing bowls, Peeler, Sharp Knives, Skillet, Top Stove, Whisk

  Reheating/Serving Instructions

  Keep refrigerated for up to 5 days.

  Nutrition

  Calories: 158kcal | Carbohydrates: 20g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 69mg | Potassium: 617mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1055IU | Vitamin C: 121mg | Calcium: 77mg | Iron: 2mg

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  Pressure Cooker Mac and Cheese

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  Rated 0 out of 5
  Up to 10 servings
  

  Pressure Cooker Mac and Cheese

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 1 cup

  Egg FreeNut FreeRefined Sugar FreeSoy FreeVegetarian

  This is the smooth and creamy homemade mac and cheese your kids have been waiting for!

  Pressure Cooker Mac and Cheese quantity

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  Ingredients Scale

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  Instructions

  • Add the dry macaroni, water, butter, hot pepper, white pepper, and salt to the pressure cooker bowl. Cook on high pressure for 5 minutes. Quick-release pressure and remove lid.
  • Stir the pasta to release some of the moisture from the macaroni (do not drain).
  • Add half of the milk, stir, then add the cheese a handful at a time stirring between each addition, until smooth. Add more milk for a thinner sauce.
  • Stir in the cream and adjust salt if necessary. Best served immediately.
  • Notes: Keep in mind when recipes are scaled back: You need at least 1 cup of liquid in order for the pressure cooker to come to pressure, so if the amounts are too small this could be a problem.  Alternately you can cook on the stovetop.  Also, just like when cooking rice, water ratios change as amounts change.  

  Cook Times

  Active Prep3

  Hands-On Cook3

  Hands-Off Cook15

  Recipe Serving Size10

  Ingredients

  Ingredients

  Add to pressure cooker:

  • 20 ounce elbow pasta
  • 4 ½ cup water
  • 4 tablespoon butter
  • dash hot pepper sauce such as Tabasco
  • ¼ teaspoon ground white pepper
  • 1 tablespoon Kosher salt

  Stir in AFTER cooking:

  • 1 cup milk
  • 3 cup shredded cheddar cheese mild
  • 1/3 cup heavy whipping cream

  Cooking Tools Required

  Electric Pressure Cooker

  Reheating/Serving Instructions

  Heat in microwave on medium power, stirring halfway through cooking time, until heated through.

  Nutrition

  Calories: 430kcal | Carbohydrates: 44g | Protein: 17g | Fat: 20g | Saturated Fat: 12g | Cholesterol: 61mg | Sodium: 970mg | Potassium: 198mg | Fiber: 2g | Sugar: 3g | Vitamin A: 636IU | Calcium: 294mg | Iron: 1mg

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  Asian Slaw

  $0.00 Cooking Fee

  Rated 0 out of 5
  Up to 10 servings
  

  Asian Slaw

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 5 customer ratings

  (1 customer review)

  $0.00 Cooking Fee

  Dairy FreeEgg FreeGluten FreeVegetarian

  This colorful salad pairs well with a variety of dishes including Korean Beef Lettuce Wraps.

  Asian Slaw quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10 servings

  Instructions

  • Place cabbage, red onion, and carrot in a large bowl. Toss to combine.
  • In a small bowl whisk together the remaining ingredients.
  • Pour dressing over cabbage mixture, tossing well to coat. To enhance the flavors even more, refrigerate for 10-30 minutes, if time allows.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 5 cup green cabbage thinly sliced
  • ½ cup red onion thinly sliced
  • ½ cup carrot grated
  • 3 tablespoon rice vinegar unseasoned
  • 1 tablespoon mayonnaise
  • 1 tablespoon granulated sugar
  • 1 teaspoon Kosher salt
  • 1 tablespoon sesame oil
  • 1 tablespoon toasted sesame seeds

  Cooking Tools Required

  Cutting board, Grater, Measuring cups and spoons, Mixing bowls, Refrigerator, Sharp Knives, Tongs, Whisk

  Nutrition

  Calories: 45kcal | Carbohydrates: 4g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 250mg | Potassium: 85mg | Fiber: 1g | Sugar: 3g | Vitamin A: 544IU | Vitamin C: 14mg | Calcium: 25mg | Iron: 1mg

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  Roasted Broccoli Casserole with Quinoa

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  Rated 0 out of 5
  6 servings
  

  Roasted Broccoli Casserole with Quinoa

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  Recipe adapted from:

  Cookie and Kate

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 1/2 cups

  Egg FreeRefined Sugar FreeSoy FreeVegetarian

  Perfect for a main dish or side dish, this casserole is similar to the classic, however it's made with the addition of quinoa for added plant protein.

  https://cookieandkate.com/better-broccoli-casserole-recipe/

  Roasted Broccoli Casserole with Quinoa quantity

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  https://cookieandkate.com/better-broccoli-casserole-recipe/

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for easy cleanup.
  • To cook the quinoa: Bring the vegetable broth or water to boil in a heavy-bottomed, medium-sized pot. Add the quinoa, reduce heat to low and simmer, uncovered, for 17 to 20 minutes, or until all of the liquid is absorbed. Cover and set aside to steam for 10 minutes.
  • To roast the broccoli: Slice any large broccoli florets in half to make bite-sized pieces. Transfer the broccoli to your prepared baking sheet and toss with 2 tablespoons olive oil, until lightly coated on all sides. Sprinkle with salt and arrange in a single layer. Bake for about 20 minutes, until the broccoli is tender and starting to caramelize on the edges.
  • To make the breadcrumbs: Tear your piece of bread into bite-sized pieces and toss them into a food processor or blender. Process until the bread has broken into small crumbs. In a small pan over medium heat, melt the butter. Add the garlic and cook just until fragrant, stirring often. Add the bread crumbs and cook for 2 to 3 minutes, until slightly browned and crisp. Set aside to cool. (If you cooked your bread crumbs in a cast iron skillet, transfer them to a bowl to prevent them from burning.)
  • Reduce the oven heat to 350 degrees. Add the salt, pepper and red pepper flakes to the pot of quinoa, and stir to combine. Set aside 3/4 cup of the cheese for later, then add the rest of the cheese to the pot. Pour in the milk and stir until the cheese and milk are evenly incorporated in the quinoa.
  • Pour the cheesy quinoa into a 9-inch square baking dish and top with the roasted broccoli. Stir until the broccoli is evenly mixed in with the quinoa. Sprinkle the surface of the casserole with the reserved 3/4 cup cheese, then sprinkle the breadcrumbs on top.
  • Bake, uncovered, for 25 minutes, until the top is golden. Allow to cool for 10 minutes before serving.

  Notes

  Recipe adapted from my creamy roasted Brussels sprout and quinoa gratin, which was originally adapted from The High-Protein Vegetarian Cookbook by Katie Parker of Veggie and the Beast.
  Storage suggestions: Leftovers keep well in the refrigerator, covered, for up to 4 days. Gently reheat in the oven or microwave before serving.

  Cook Times

  Active Prep15

  Hands-On Cook20

  Hands-Off Cook25

  Passive0

  Total Time1 hour hour

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 2 cup vegetable broth
  • 1 cup quinoa any color, rinsed under running water in a mesh sieve for a minute and drained
  • 16 ounce broccoli florets either pre-packaged or sliced from 2 large bunches of broccoli
  • 2 tablespoon extra virgin olive oil
  • 3/4 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper
  • 8 ounce grated cheddar cheese divided
  • 1 cup 2% milk
  • 1/2 tablespoon butter
  • 1 clove garlic minced
  • 1 slice whole wheat bread

  Cooking Tools Required

  9x9 baking dish, Cutting board, Food Processor, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, parchment paper, Pot with lid, Saute pan, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through.

  Nutrition

  Calories: 368kcal | Carbohydrates: 29g | Protein: 17g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 42mg | Sodium: 923mg | Potassium: 508mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1153IU | Vitamin C: 68mg | Calcium: 376mg | Iron: 2mg

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  Indian Style Vegetable Pizza

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  Rated 0 out of 5
  8 servings
  

  Indian Style Vegetable Pizza

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  Recipe adapted from:

  Tarla Dalal

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 slices

  Egg FreeNut FreeVegetarian

  Note: This recipe requires (2) 12-inch pizza pans.

  Indian Style Vegetable Pizza quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  Make the pizza dough:

  • To make the pizza dough, combine 1/3 cup of the lukewarm water, dry yeast and sugar in a small bowl and mix well. Cover with a lid and keep aside for 5 minutes. Combine the plain flour, yeast-water mixture, remaining lukewarm water, olive oil and salt in a deep bowl and knead into a soft dough. Cover the dough with a wet muslin cloth and keep aside for 1 hour.

  Make the pizza sauce:

  • To make pizza sauce, make criss-cross on the base of the tomatoes and place them in boiling water for 2 to 3 minutes or till the skin begins to peel. Drain the tomatoes, cool slightly, peel, deseed and roughly chop them and blend in a mixer to a smooth pulp. Keep aside. Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 to 2 minutes. Add the prepared tomato pulp, oregano, red pepper flakes, ketchup, chili powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the sugar, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Store the pizza sauce in an air- tight container and use as required.

  To assemble and cook the pizzas:

  • When ready to cook the pizzas, preheat oven to 400 degrees F. Press the dough lightly to remove the air and divide the dough into 2 equal portions. Roll each portion into a 12 inch diameter circle and place on 2 pizza pans. Prick each circle evenly using a fork. Bake in a pre-heated oven at 360 degrees F for 5 minutes.
  • Remove pizza pans and place on a heat proof surface. Put 1/3 cup pizza sauce on each pizza and spread it evenly. Arrange ¼ cup sliced onions and ¼ cup sliced capsicum evenly over it. Sprinkle 1/2 cup of grated cheese and sprinkle a little oregano and chilli flakes evenly over it. Finally drizzle a little olive oil. Repeat steps 1 to 3 to make 1 more pizza. Bake for 12 minutes or till the pizza turns crisp and the cheese melts. Cut the pizzas into equal wedges and serve immediately.

  Cook Times

  Active Prep20

  Hands-On Cook10

  Hands-Off Cook12

  Passive60

  Total Time1 hour hour 42 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the pizza sauce:

  • 6 tomato large
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic finely chopped
  • 1/2 cup onion finely chopped
  • 1/2 teaspoon dry oregano
  • 1 teaspoon crushed red pepper
  • 2 tablespoon ketchup
  • 1 teaspoon chili powder
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon sugar

  For the pizza dough:

  • 3 1/4 cup all purpose flour plus extra for rolling
  • 1 1/2 cup lukewarm water
  • 2 teaspoon dry yeast
  • 1 teaspoon sugar
  • 2 teaspoon Kosher salt
  • 2 tablespoon extra virgin olive oil

  For the pizza topping:

  • 1/2 cup onion thinly sliced
  • 1/2 cup green bell pepper thinly sliced
  • 1 1/2 cup mozzarella cheese grated or cheddar cheese
  • 1 teaspoon dry oregano
  • 1 teaspoon crushed red pepper
  • 2 teaspoon extra virgin olive oil for drizzling

  Cooking Tools Required

  12 inch Pizza Pan, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Saucepan

  Reheating/Serving Instructions

  Heat in 350 degree oven until heated through.

  Nutrition

  Serving: 2slices | Calories: 350kcal | Carbohydrates: 49g | Protein: 12g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 17mg | Sodium: 1059mg | Potassium: 396mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1193IU | Vitamin C: 22mg | Calcium: 140mg | Iron: 3mg

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  Truffled Mashed Potatoes

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  Rated 5.00 out of 5
  Up to 10 servings
  

  Truffled Mashed Potatoes

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 10 customer ratings

  $0.00 Cooking Fee

  Serving Size: 5 ounce

  Egg FreeGluten FreeNut FreeSoy FreeVegetarian

  These mashed potatoes are made extra special with the addition of truffle oil, which gives the potatoes and extra rich and earthy flavor.

  Truffled Mashed Potatoes quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a large saucepan add enough water to cover the potatoes by an inch. Add salt and bring to a boil. Cook potatoes until they slip off a knife inserted into the center, about 15 minutes. Drain.
  • Using a potato masher or ricer, mash about half the potatoes in the pot. Add the cream and butter. Continue mashing until smooth.
  • Season with Kosher salt and pepper. Stir in the truffle oil to finish.

  Notes

  You can also use red-skinned potatoes in this recipe.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook20

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 pound Yukon Gold potato peeled and cut into 2-inch chunks
  • 1 tablespoon Kosher salt
  • 1 cup heavy whipping cream or milk more or less to thin
  • 8 tablespoon European style unsalted butter
  • 1 teaspoon Kosher salt more or less to taste
  • ¼ teaspoon freshly ground black pepper more of less to taste
  • 1 tablespoon truffle oil

  Cooking Tools Required

  Colander, Cutting board, Measuring cups and spoons, Saucepan, Sharp Knives, Vegetable Peeler

  Reheating/Serving Instructions

  Heat in microwave on full power, covered, stirring once during cooking time until heated through.

  Nutrition

  Calories: 292kcal | Carbohydrates: 24g | Protein: 3g | Fat: 21g | Saturated Fat: 12g | Trans Fat: 1g | Cholesterol: 57mg | Sodium: 949mg | Potassium: 594mg | Fiber: 3g | Sugar: 1g | Vitamin A: 633IU | Vitamin C: 27mg | Calcium: 35mg | Iron: 1mg

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  Lotus Biscoff® Protein Cheesecake Cup

  $0.00 Cooking Fee

  Rated 0 out of 5
  Up to 10 servings
  

  Lotus Biscoff® Protein Cheesecake Cup

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  Recipe adapted from:

  Empower Fitness

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 cup

  Lower CarbReduced FatVegetarian

  Customer submitted recipe from Empower Fitness On-Line Coaching. Prepare ahead of time glasses or cups to store the Lotus Biscoff® Protein Cheesecakes.

  https://empoweronlinecoaching.com/

  https://empoweronlinecoaching.com/

  Lotus Biscoff® Protein Cheesecake Cup quantity

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  https://empoweronlinecoaching.com/

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  Ingredients Scale

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  Instructions

  • Crush the biscuits in a resealable bag. Place them at the bottom of a glass(es).
  • Mix the cream cheese, honey and yoghurt together and then layer it on top of the crushed biscuits.
  • Rinse the raspberries then add them on top of the yoghurt mixture and enjoy!

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook0

  Passive0

  Total Time15 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 cup FAGE® Total 0% plain yogurt
  • 20 tablespoon Philadelphia® light cream cheese 11% fat
  • 20 piece Lotus Biscoff® Biscuits
  • 5 teaspoon honey
  • 7 ounce raspberries

  Cooking Tools Required

  jar with lid, Measuring cups and spoons, Mixing bowls, Mixing spoon

  Nutrition

  Calories: 142kcal | Carbohydrates: 11g | Protein: 13g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 21mg | Sodium: 144mg | Potassium: 247mg | Fiber: 1g | Sugar: 9g | Vitamin A: 176IU | Vitamin C: 5mg | Calcium: 161mg | Iron: 1mg

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  Baked Pear with Walnuts & Cinnamon

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  Rated 5.00 out of 5
  Up to 10 servings
  

  Baked Pear with Walnuts & Cinnamon

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  Recipe adapted from:

  Karin Adoni Ben-David

  Rated 5 out of 5 based on 15 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1/2 pear

  Dairy FreeEgg FreeGluten FreePaleoRefined Sugar FreeSoy FreeVeganVegetarian

  This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This simple but delicious dessert can be served a la mode if desired (diet permitting- not Clean Diet approved).

  Baked Pear with Walnuts & Cinnamon quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat the oven to 400° F. Place the halved pears cut side-up on a parchment-lined baking sheet. Sprinkle with cinnamon and vanilla.
  • Bake until soft, about 20 minutes.
  • Remove the hot baked pear from the oven, garnish with walnuts and serve.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 5 each pear large, halved and cored
  • 1 teaspoon ground cinnamon
  • 1 teaspoon pure vanilla extract
  • 1/4 cup walnuts roughly chopped or halves

  Cooking Tools Required

  Baking sheet, Cutting board, Kitchen towels, Measuring cups and spoons, Oven, parchment paper, Sharp Knives

  Reheating/Serving Instructions

  Heat pears in a 350 degree oven until heated through, about 10 minutes.

  Nutrition

  Calories: 72kcal | Carbohydrates: 14g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 118mg | Fiber: 3g | Sugar: 9g | Vitamin A: 23IU | Vitamin C: 4mg | Calcium: 13mg | Iron: 1mg

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  Chocolate Chip Cookies

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  Rated 0 out of 5
  Up to 10 servings
  

  Chocolate Chip Cookies

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  Recipe adapted from:

  Jen Stone

  Rated 0 out of 5

  (0 customer reviews)

  $0.00 Cooking Fee

  Serving Size: 2 oz

  Nut FreeSoy Free

  When those cookie cravings hit, this will solve the dilemma and make you smile!

  Chocolate Chip Cookies quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat oven to 350 F
  • Melt butter in saucepan. Do not boil. Just enough for butter to melt, not hot
  • In a large bowl, mix butter with sugars until well combined
  • Stir in vanilla and egg until incorporated
  • Add flour, baking soda, and salt
  • Mix dough until just combined. Dough should be soft and a little sticky
  • Stir in chocolate chips
  • Scoop out 1 1/2 tbsp of dough and place 2 inches apart on baking sheet
  • Bake for 7-10 minutes or until cookies are set.
  • They will be puffy and still look a little under baked in the center.

  Cook Times

  Active Prep10

  Hands-On Cook2

  Hands-Off Cook8

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • ¾ cup butter For vegan switch butter with vegan butter
  • ½ cup granulated sugar
  • ¼ cup brown sugar packed
  • 2 teaspoon pure vanilla extract
  • 1 egg For vegan sub: 1 tablespoon flax meal + 3 tablespoons water= 1 egg
  • 1 ¾ cup all-purpose flour
  • ½ teaspoon baking soda
  • ½ teaspoon Kosher salt
  • 1 cup semi-sweet chocolate chips

  Cooking Tools Required

  Baking sheet, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Saucepan, Whisk

  Reheating/Serving Instructions

  Serve warm is a delicious option

  Nutrition

  Calories: 255kcal | Carbohydrates: 25g | Protein: 2g | Fat: 17g | Saturated Fat: 10g | Cholesterol: 42mg | Sodium: 270mg | Potassium: 115mg | Fiber: 1g | Sugar: 22g | Vitamin A: 316IU | Calcium: 21mg | Iron: 1mg

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  Vegetable Quinoa

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  Rated 0 out of 5
  Up to 10 servings
  

  Vegetable Quinoa

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  Recipe adapted from:

  Customer

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1 cup

  Dairy FreeEgg FreeGluten FreeNut FreeRefined Sugar FreeSoy FreeVeganVegetarian

  In this customer submitted recipe, sauteed onions, carrots, and zucchini are cooked with the quinoa for extra flavor and nutrition.

  Vegetable Quinoa quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat olive oil in a large saucepan over medium heat. Add the onion and sauté until softened.
  • Add the carrot and zucchini, sauteing for several more minutes.
  • Add the quinoa, water, and salt; bring to a boil. Reduce the heat to a simmer and cook for 15 minutes.

  Cook Times

  Active Prep15

  Hands-On Cook0

  Hands-Off Cook15

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 2 tablespoon extra virgin olive oil
  • 2 onion chopped
  • 2 cup quinoa thoroughly rinsed and drained
  • 2 carrot medium, coarsely grated
  • 2 zucchini mediium, coarsely grated
  • 3 cup water
  • 1 1/2 teaspoon Kosher salt

  Cooking Tools Required

  Cutting board, Fine-Mesh Strainer, Kitchen towels, Measuring cups and spoons, Saucepan with lid, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium-high power until heated through.

  Nutrition

  Calories: 170kcal | Carbohydrates: 26g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 367mg | Potassium: 365mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2122IU | Vitamin C: 9mg | Calcium: 34mg | Iron: 2mg

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  Classic Tiramisu

  $0.00 Cooking Fee

  Rated 0 out of 5
  8 servings
  

  Classic Tiramisu

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  Recipe adapted from:

  Zeke Gluckman

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 square

  Nut FreeSoy FreeVegetarian

  This traditional Italian dessert consists of coffee soaked ladyfingers layered with a whipped cream and mascarpone cheese mixture, and a dusting of cocoa powder. Note: For an adult version, add 1/4 cup rum or coffee liquor to the cooled coffee before dunking the ladyfingers.

  Classic Tiramisu quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  • Brew coffee and pour into a 2 cup measuring cup. Sweeten with 3 tablespoons of the sugar.
  • Whip heavy cream with vanilla and the remaining sugar, until stiff peaks form.
  • Fold in the mascarpone cheese.
  • Spread a small amount of the whipped cream/cheese mixture on the bottom of baking dish.
  • Note: For an adult version, add 1/4 cup rum or coffee liquor to the cooled coffee before dunking the ladyfingers.
  • Dunk the biscuits one at a time in the coffee then lay them in the dish on top of the cheese mixture. Repeat this procedure with 1/2 of the biscuits.
  • Cover the biscuit layer with the whipped cream/cheese mixture, then repeat so you have one more layer of biscuits. You should end with 3 layers of whip cream/cheese mixture and 2 layers of biscuits.
  • Dust the last layer of whipped cream/cheese mixture with cocoa powder, covering it entirely.
  • Place in the refrigerator for 60 minutes. To serve, cut into 8 squares, lifting each piece out carefully with a thin spatula.

  Cook Times

  Active Prep30

  Hands-On Cook0

  Hands-Off Cook60

  Passive0

  Total Time1 hour hour 30 minutes minutes

  Recipe Serving Size8

  Ingredients

  Ingredients

  • 2 cup strong brewed coffee cooled
  • 1/2 cup granulated sugar divided
  • 7 ounce ladyfinger biscuit
  • 8 ounce Mascarpone cheese
  • 2 cup heavy whipping cream
  • 1 teaspoon pure vanilla extract
  • 1/4 cup unsweetened cocoa powder
  • 1/4 cup rum or coffee liqueur optional

  Cooking Tools Required

  8x8 inch nonstick baking pan, Electric Hand Mixer, Mixing bowls, Mixing spoon, Plastic food wrap, Spatula

  Reheating/Serving Instructions

  Cover and store in the refrigerator. Serve chilled; plate, then dust with additional cocoa powder if desired.

  Nutrition

  Calories: 581kcal | Carbohydrates: 46g | Protein: 11g | Fat: 40g | Saturated Fat: 24g | Cholesterol: 224mg | Sodium: 117mg | Potassium: 197mg | Fiber: 1g | Sugar: 13g | Vitamin A: 1547IU | Vitamin C: 1mg | Calcium: 108mg | Iron: 2mg

  *No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.

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