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Crispy Baked Falafel with Tahini Sauce
Healthy
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Crispy Baked Falafel with Tahini Sauce

Crispy baked falafel is a healthy, Mediterranean-inspired dish that’s packed with flavor and plant-based protein. These baked chickpea patties are crispy on the outside and tender on the inside, making them perfect for salads, wraps, or as a standalone snack. Served with a creamy tahini sauce, it’s a delicious, diet-friendly meal.

Ingredients

  • 2 cups canned chickpeas, drained and rinsed
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp baking powder
  • 2 tbsp flour
  • 1/4 tsp cayenne pepper
  • Salt and pepper, to taste
  • Olive oil spray

For the Tahini Sauce:

  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 2 tbsp water (to thin)
  • Salt, to taste

Instructions

  1. Preheat the oven:
    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Spray lightly with olive oil.
  2. Make the falafel mixture:
    In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne, flour, baking powder, salt, and pepper. Pulse until the mixture is well-blended but slightly chunky.
  3. Form the falafel:
    Shape the mixture into small patties (about 1-2 tablespoons each) and place them on the prepared baking sheet. Spray the tops with olive oil.
  4. Bake the falafel:
    Bake for 25-30 minutes, flipping halfway through, until golden and crispy on both sides.
  5. Prepare the tahini sauce:
    In a small bowl, whisk together tahini, lemon juice, garlic, and water until smooth. Season with salt to taste.
  6. Serve:
    Serve the falafel with the tahini sauce and garnish with fresh parsley or cilantro.

Prep Time:

15 minutes

Cook Time:

30 minutes

Total Time:

45 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 220 kcal
  • Protein: 8g
  • Fat: 10g
  • Saturated Fat: 1g
  • Carbohydrates: 26g
  • Fiber: 7g
  • Sugar: 2g
  • Sodium: 240mg

Additional Information:

This crispy baked falafel is a healthier alternative to traditional fried falafel. It’s rich in fiber and plant-based protein, making it ideal for those following vegan, vegetarian, or Mediterranean diets. The creamy tahini sauce adds the perfect tangy finish to this flavorful dish.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Mediterranean
  • Gluten-Free (if using gluten-free flour)

Cuisine Type:
Mediterranean, Middle Eastern

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October 8, 2024
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Smoky Roasted Red Pepper Dip
Mediterranean
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Smoky Roasted Red Pepper Dip

Smoky roasted red pepper dip is trending right now as a healthy, plant-based snack or appetizer. Made with roasted red peppers, smoked paprika, and almonds, this dip is creamy and full of rich flavors, making it a great addition to veggie platters or sandwiches. It’s perfect for Mediterranean diets or for those looking for gluten-free and low-carb options.

Ingredients

  • 2 large red bell peppers, roasted and peeled
  • 1/2 cup blanched almonds
  • 2 tbsp olive oil
  • 1 garlic clove, minced
  • 1 tsp smoked paprika
  • 1 tbsp lemon juice
  • Salt and pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Roast the peppers:
    Preheat your oven to 450°F (230°C). Place the red peppers on a baking sheet and roast for 20-25 minutes, turning occasionally, until the skin is charred. Once done, let them cool, peel off the skin, and remove the seeds.
  2. Blend the ingredients:
    In a food processor, combine the roasted peppers, almonds, olive oil, garlic, smoked paprika, and lemon juice. Blend until smooth. Add salt and pepper to taste.
  3. Serve:
    Transfer the dip to a serving bowl, garnish with fresh parsley, and serve with vegetable sticks or pita chips.

Prep Time:

10 minutes

Cook Time:

25 minutes

Total Time:

35 minutes

Servings:

Serves 6

Nutritional Information (Per Serving)

  • Calories: 120 kcal
  • Protein: 3g
  • Fat: 10g
  • Saturated Fat: 1g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Sugar: 3g
  • Sodium: 150mg

Additional Information:

This smoky roasted red pepper dip is rich in flavor while remaining light and nutritious. Roasting the peppers adds a depth of flavor that pairs well with the almonds and smoked paprika, creating a perfect balance of smoky and sweet.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Mediterranean
  • Gluten-Free
  • Low-Carb

Cuisine Type:
Mediterranean, Vegan

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October 8, 2024
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Grilled Portobello Mushroom Steaks
Grilling
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Grilled Portobello Mushroom Steaks

Grilled portobello mushroom steaks are trending as a flavorful, plant-based alternative to traditional meat steaks. These meaty mushrooms are marinated in a savory blend of balsamic vinegar, garlic, and herbs, then grilled to perfection. This dish is ideal for a light meal or a summer BBQ, fitting a variety of popular diet trends.

Ingredients

  • 4 large portobello mushrooms, cleaned and stems removed
  • 1/4 cup olive oil
  • 2 tbsp balsamic vinegar
  • 2 garlic cloves, minced
  • 1 tbsp fresh thyme, chopped
  • 1 tbsp soy sauce (or tamari for gluten-free)
  • Salt and pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Prepare the marinade:
    In a bowl, whisk together olive oil, balsamic vinegar, minced garlic, thyme, soy sauce, salt, and pepper.
  2. Marinate the mushrooms:
    Place the portobello mushrooms in a shallow dish and pour the marinade over them. Let the mushrooms marinate for at least 30 minutes, flipping halfway through.
  3. Preheat the grill:
    Preheat the grill to medium-high heat. Lightly oil the grates.
  4. Grill the mushrooms:
    Place the mushrooms on the grill, gill-side down, and cook for 5-6 minutes. Flip and cook for another 5-6 minutes until tender and charred.
  5. Serve:
    Remove from the grill, garnish with fresh parsley, and serve hot.

Prep Time:

10 minutes (plus 30 minutes marinating)

Cook Time:

10-12 minutes

Total Time:

50 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 150 kcal
  • Protein: 4g
  • Fat: 12g
  • Saturated Fat: 2g
  • Carbohydrates: 8g
  • Fiber: 2g
  • Sugar: 3g
  • Sodium: 320mg

Additional Information:

Grilled portobello mushroom steaks are a delicious, low-carb, and plant-based alternative to traditional steaks. With their rich umami flavor and hearty texture, these mushrooms are perfect for grilling and fit seamlessly into vegan, vegetarian, and gluten-free diets.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Mediterranean
  • Low-Carb
  • Gluten-Free

Cuisine Type:
Grilling, Vegan

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October 8, 2024
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Turmeric Quinoa Salad with Chickpeas
Mediterranean
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Turmeric Quinoa Salad with Chickpeas

Turmeric quinoa salad with chickpeas is a vibrant and healthy dish, packed with plant-based protein and anti-inflammatory properties. The earthy turmeric adds a warm flavor to fluffy quinoa, while fresh vegetables and a lemony dressing give it a bright, refreshing taste. This dish is ideal for a light lunch or side dish.

Ingredients

  • 1 cup quinoa, rinsed
  • 1 3/4 cups water
  • 1 tsp ground turmeric
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper, to taste
  • Add slivered almonds to garnish

Instructions

  1. Cook the quinoa:
    In a medium saucepan, bring water to a boil. Add the quinoa and turmeric, then reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is fluffy. Let cool.
  2. Mix the salad:
    In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, and parsley. Add the cooked quinoa.
  3. Make the dressing:
    In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss well.
  4. Serve:
    Serve chilled or at room temperature. Garnish with extra parsley if desired.

Prep Time:

10 minutes

Cook Time:

15 minutes

Total Time:

25 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 260 kcal
  • Protein: 8g
  • Fat: 10g
  • Saturated Fat: 1g
  • Carbohydrates: 34g
  • Fiber: 6g
  • Sugar: 2g
  • Sodium: 240mg

Additional Information:

Turmeric quinoa salad is a refreshing and nutrient-dense dish that’s perfect for meal prep or a healthy side. The turmeric not only provides a vibrant color but also adds health benefits, such as anti-inflammatory properties. The chickpeas and quinoa make this dish high in protein and fiber.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Gluten-Free
  • Mediterranean
  • Low-Carb

Cuisine Type:
Salad, Mediterranean

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October 8, 2024
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Zucchini Noodles with Creamy Avocado Sauce
Healthy
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Zucchini Noodles with Creamy Avocado Sauce

Zucchini noodles (zoodles) with creamy avocado sauce is a low-carb, keto-friendly dish that’s both refreshing and filling. The rich, creamy avocado sauce pairs perfectly with the light zucchini noodles, making it a great alternative to traditional pasta. This dish is perfect for lunch or dinner and comes together quickly for a healthy meal option.

Ingredients

  • 4 medium zucchinis, spiralized into noodles
  • 1 ripe avocado, pitted and peeled
  • 2 tbsp fresh lemon juice
  • 1/4 cup fresh basil leaves
  • 2 garlic cloves, minced
  • 1/4 cup olive oil
  • Salt and pepper, to taste
  • 1/4 cup cherry tomatoes, halved (optional, for garnish)
  • Grated Parmesan (optional, for garnish)

Instructions

  1. Prepare the zucchini noodles:
    Spiralize the zucchinis into noodles and set aside.
  2. Make the avocado sauce:
    In a blender or food processor, combine the avocado, lemon juice, basil, garlic, olive oil, salt, and pepper. Blend until smooth and creamy.
  3. Toss the noodles:
    In a large mixing bowl, toss the zucchini noodles with the creamy avocado sauce until evenly coated.
  4. Serve:
    Garnish with cherry tomatoes and grated Parmesan, if desired. Serve immediately.

Prep Time:

10 minutes

Cook Time:

N/A

Total Time:

10 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 230 kcal
  • Protein: 3g
  • Fat: 22g
  • Saturated Fat: 3g
  • Carbohydrates: 10g
  • Fiber: 5g
  • Sugar: 4g
  • Sodium: 200mg

Additional Information:

This dish is a fantastic low-carb alternative to traditional pasta. The creamy avocado sauce provides healthy fats, while the zucchini noodles are light and refreshing.

Diets:
This dish fits into the following dietary lifestyles:

  • Keto
  • Low-Carb
  • Vegan
  • Vegetarian
  • Gluten-Free
  • Paleo

Cuisine Type:
Salad, Italian-Inspired

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October 8, 2024
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Creamy Tahini Chickpea Salad
Mediterranean
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Creamy Tahini Chickpea Salad

Creamy tahini chickpea salad is a refreshing and flavorful dish made with protein-packed chickpeas, crisp vegetables, and a rich, nutty tahini dressing. This versatile salad can be enjoyed as a light main dish or a side, perfect for those seeking a healthy, Mediterranean-inspired meal. With minimal prep and no cooking required, it’s a convenient and delicious option for busy weeknights or a quick lunch

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp sesame seeds (optional, for garnish)

For the Tahini Dressing:

  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 2 tbsp water (to thin the dressing)
  • Salt and pepper, to taste

Instructions

  1. Prepare the vegetables and chickpeas:
    In a large mixing bowl, combine the chickpeas, diced cucumber, cherry tomatoes, red onion, and chopped parsley.
  2. Make the tahini dressing:
    In a small bowl, whisk together the tahini, lemon juice, olive oil, minced garlic, and water. Add more water if needed to achieve a smooth, pourable consistency. Season with salt and pepper to taste.
  3. Toss the salad:
    Pour the tahini dressing over the chickpea and vegetable mixture. Toss until everything is evenly coated with the dressing.
  4. Garnish and serve:
    Garnish with sesame seeds and additional parsley if desired. Serve immediately or refrigerate for later.

Prep Time:

10 minutes

Cook Time:

N/A

Total Time:

10 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 260 kcal
  • Protein: 8g
  • Fat: 15g
  • Saturated Fat: 2g
  • Carbohydrates: 25g
  • Fiber: 6g
  • Sugar: 5g
  • Sodium: 200mg

Additional Information:

This creamy tahini chickpea salad is inspired by Mediterranean flavors, making it a refreshing, nutrient-packed option for a healthy meal. The combination of creamy tahini, bright lemon, and fresh vegetables creates a satisfying dish that can be served as a light main or side dish.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Mediterranean
  • Gluten-Free
  • Dairy-Free
  • Low-Carb

Cuisine Type:
Mediterranean, Salad

Notes:

  • Serving suggestions: This salad can be served on its own, as a filling for pita bread, or alongside grilled vegetables or falafel for a heartier meal.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Stir the salad before serving to redistribute the dressing.

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October 7, 2024
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Miso Glazed Eggplant
Asian
0

Miso Glazed Eggplant

Description:
Miso glazed eggplant is a trendy, flavorful dish that brings together the umami-rich flavor of miso with the natural creaminess of roasted eggplant. The dish is caramelized to perfection in the oven, leaving a savory, slightly sweet glaze on the eggplant. This simple yet sophisticated dish is ideal as a main course or a side dish. It’s a quick way to bring bold, Japanese-inspired flavors to your table with minimal effort.

Ingredients

  • 2 large eggplants, halved lengthwise
  • 2 tbsp olive oil
  • 3 tbsp white miso paste
  • 1 tbsp soy sauce
  • 1 tbsp mirin (or rice vinegar)
  • 1 tbsp honey (or maple syrup for vegan)
  • 1 garlic clove, minced
  • 1 tsp sesame oil
  • 1 tsp sesame seeds, for garnish
  • 2 green onions, sliced (for garnish)

Instructions

  1. Preheat the oven:
    Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Prepare the eggplant:
    Score the flesh of each eggplant half in a crosshatch pattern without cutting through the skin. Brush the eggplants with olive oil and place them cut side up on the baking sheet. Roast in the preheated oven for 25-30 minutes, until the eggplant is soft and golden.
  3. Make the miso glaze:
    While the eggplants are roasting, whisk together the miso paste, soy sauce, mirin, honey (or maple syrup), minced garlic, and sesame oil in a small bowl until smooth.
  4. Glaze the eggplant:
    Remove the eggplant from the oven and brush the miso glaze generously over the cut sides of the roasted eggplants. Return the eggplant to the oven and roast for another 10-12 minutes until the glaze is caramelized and bubbling.
  5. Garnish and serve:
    Once the eggplants are done roasting, remove them from the oven and sprinkle with sesame seeds and sliced green onions. Serve hot as a main dish or side.

Prep Time:

10 minutes

Cook Time:

40 minutes

Total Time:

50 minutes

Servings:

Serves 4

Nutritional Information (Per Serving)

  • Calories: 210 kcal
  • Protein: 4g
  • Fat: 12g
  • Saturated Fat: 2g
  • Carbohydrates: 22g
  • Fiber: 7g
  • Sugar: 10g
  • Sodium: 550mg

Additional Information:

Miso glazed eggplant is inspired by Japanese flavors, making it a popular dish in fusion cuisine. The miso glaze offers a balance of sweet and savory, while roasting the eggplant brings out its creamy texture. This dish is perfect as a plant-based entrée or an elegant side dish.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan (if using maple syrup)
  • Vegetarian
  • Mediterranean
  • Gluten-Free (if using tamari instead of soy sauce)
  • Low-Carb

When to Serve:
Miso glazed eggplant can be served as a hearty main dish or as a flavorful side to accompany dishes like rice, quinoa, or grilled meats. Its rich flavors and vibrant presentation make it perfect for dinner parties, casual meals, or as a light yet satisfying lunch.

Notes:

  • Choosing the right miso: White miso (shiro miso) is sweeter and milder than red miso, which would give the glaze a stronger, saltier flavor. For this dish, white miso works best.
  • Additional toppings: Try adding fresh herbs like cilantro or drizzle with a touch of chili oil for added spice.

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October 7, 2024
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Turmeric Golden Milk (Golden Latte)
Healthy
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Turmeric Golden Milk (Golden Latte)

Description:
Turmeric Golden Milk, also known as a Golden Latte, is a warm, comforting, and healthy drink made with turmeric, which gives it its golden hue. It’s packed with anti-inflammatory properties and antioxidants, making it a perfect drink to relax and promote overall wellness. The combination of turmeric, ginger, and cinnamon adds warmth and flavor, while honey or maple syrup balances the earthy spices with a touch of sweetness. This trendy drink has been embraced by those looking for holistic and natural remedies for inflammation and immunity support.

Servings:

This recipe serves 2 people.

Ingredients

  • 2 cups unsweetened almond milk (or any milk of choice)
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger (or 1 tsp fresh ginger, grated)
  • 1/4 tsp black pepper (helps with absorption of curcumin in turmeric)
  • 1 tsp coconut oil (optional, for added creaminess and healthy fats)
  • 1 tbsp honey or maple syrup (optional)
  • 1/2 tsp vanilla extract (optional)
  • Ground cinnamon, for garnish

Instructions

  1. Warm the milk:
    In a small saucepan, heat the almond milk over medium heat until hot but not boiling.
  2. Whisk in the spices:
    Whisk in the turmeric, cinnamon, ginger, black pepper, coconut oil (if using), and vanilla extract (if using). Stir continuously until everything is well combined and the milk is warm and fragrant, about 3-4 minutes.
  3. Sweeten and serve:
    Remove from heat and stir in honey or maple syrup to taste, if desired. Pour into mugs and sprinkle with a dash of ground cinnamon on top.
  4. Optional: Froth the milk
    If you prefer a frothy texture, you can use a milk frother or blender to blend the mixture for 20-30 seconds until foamy.

Nutritional Information (Per Serving)

  • Calories: 110 kcal
  • Protein: 2g
  • Fat: 5g
  • Saturated Fat: 2.5g
  • Carbohydrates: 15g
  • Fiber: 2g
  • Sugar: 7g
  • Sodium: 150mg

Additional Information:

Health Benefits of Turmeric Golden Milk:
Turmeric Golden Milk is not only trendy but also a powerhouse of health benefits. Turmeric is known for its anti-inflammatory and antioxidant properties, thanks to its active compound curcumin. When paired with black pepper, curcumin absorption is significantly enhanced. The combination of turmeric, ginger, and cinnamon helps reduce inflammation, improve digestion, and support immune function. This warm drink is often enjoyed as a caffeine-free alternative to coffee or tea, providing a cozy, soothing effect.

Diets:
This recipe fits into a variety of dietary lifestyles, including:

  • Vegan: When made with almond milk or any plant-based milk and sweetened with maple syrup.
  • Vegetarian
  • Paleo: Use full-fat coconut milk and omit the sweeteners or use natural ones like maple syrup.
  • Mediterranean: Focuses on anti-inflammatory ingredients like turmeric and healthy fats from coconut oil.
  • Keto: Use full-fat coconut milk and avoid the sweeteners, or use a keto-friendly sweetener like stevia.
  • Gluten-Free: Naturally gluten-free.
  • Dairy-Free: When made with almond milk or any plant-based milk.
  • Low-Carb: With minimal carbs from the unsweetened almond milk and optional honey.

Customization Options:
Golden Milk can be customized in several ways. For a richer, creamier drink, substitute half of the almond milk with coconut milk. You can also add other spices like cardamom or nutmeg for extra warmth. For those who want an immune boost, add a small pinch of ground cayenne pepper. The drink can be enjoyed warm, but during the summer months, it’s just as delicious served cold over ice.

When to Enjoy:
Golden Milk is perfect for any time of day, but it’s especially popular as a soothing bedtime drink due to its relaxing properties. It’s caffeine-free, making it a great choice for those looking to cut back on coffee or tea. It can also be enjoyed in the morning to start your day with a dose of anti-inflammatory goodness.

Notes:

  • Storage: You can store any leftover golden milk in the refrigerator for up to 3 days. Reheat before serving and stir well, as the spices may settle.
  • Curcumin absorption: Don’t skip the black pepper—it helps your body absorb curcumin, the active compound in turmeric, more effectively.
  • Sweeteners: Adjust the sweetness to your liking, or omit it entirely for a sugar-free version.

This Turmeric Golden Milk is a comforting, health-boosting drink that’s been embraced by wellness communities and health enthusiasts around the world. It’s easy to make, packed with flavor, and offers a range of health benefits to support overall well-being.

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October 5, 2024
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