how to cook vegetables without oil

After cooking these vegetables for 10-20 minutes, then add in leafy greens, bean sprouts, or any other fast cooking vegetable you like. If you normally use a teaspoon, move yourself down to a half-teaspoon. 460,615 suggested recipes. Remove lid, and allow the veg broth to begin to "dry up", which concentrates the flavors of the vegetable broth and browns the cauliflower nicely -- again, adding more veg broth or water as needed until cauliflower is cooked through. These methods do not need any fat and are healthy and tasty ways to cook food. This eliminates the need to roast the spices during the recipe. Give them plenty of time until you see the browning. Badly. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Skip. If you want to avoid Teflon, then use a good-quality, heavy-bottomed stainless steel pan. To roast vegetables without oil is possible and they taste amazing. Cook until crisp tender. It’s extremely easy to cook without oil using nonstick pots and pans, because the food doesn’t stick. Hope you have found this article helpful. Sautéing and stir-frying—The most common question I get on this topic is how to sauté or stir-fry without butter or oil. Use parchment paper to roast vegetables without oil. I mean, WTF? … Here's an example of how I might sauté some cauliflower... Add 1/4 cup veggie broth to a large pan over medium heat until the veg broth is hot. For a healthier alternative, try roasting vegetables without using oil. Basically the larger the chop, the longer it takes. Cooking Vegetables without Oil Recipes 460,615 Recipes. Choose your favorite vegetable to play with; Do you cook with Tablespoonfuls of oil? How to make the oil-free mixed veggie >> Slice up your sweet peppers and deseed them. I definitely had to steam the starchy vegetables a lot longer to almost pretty much fully cooked … While I grew up eating foods cooked in oil, as well into my 20’s and 30’s, I cook and bake entirely different now. Related. And the best pan for the job. First, though, here's the quick answer to the actual HOW to roast your veggies... Pre-heat your oven to 375 degrees F. Clean and prep your vegetables. But for some of you switching over to a vegan diet from the Standard American Diet (S.A.D.! Choosing the Right Cookware. I use stainless pans for oil-free sautéing.Learn why here. Darshana Thacker is chef and culinary project manager for Forks Over Knives. Made this tonight for my family. This will even out the temperature and neutralize any hot spots. Is roasting a healthy way to cook vegetables the new york times how to cook asparagus 6 easy methods jessica gavin how to cook vegetables vegetable cooking methods how to roast vegetables with or without oil vegan coach 13 for how to cook without oil . Yes No No Preference. Roasting vegetables without oil is known as dry roasting, and it's a common cooking tool used in Asian soup stocks and Middle Eastern dishes. That's insane, even if you DO cook with oil! Camp Cooking Sausage and Rice KitchenAid. Get free recipes and the latest info on living a happy, healthy plant-based lifestyle. To bake or roast without adding oil, just line a baking sheet with parchment paper to prevent sticking. Then move down to a teaspoon. Thanks, and keep the newsletter coming!" :). Authored by Patty Knutson. Believe me, I have tried just about every type of pan out there. If you’re on a diet or just trying to avoid oils, these oil free rainbow roasted vegetables are for you. With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy. Some people will argue that covering them leads you a little more into steaming territory. I feel great, I look better, and people are starting to NOTICE! Now, find your favorite vegetable below to learn specific cooking times. Choose Your Oil-Free Cooking Method. But what you'll learn in this article is how to cook both with and without oil, and the various limitations of each, so all the bases are covered. Slice the onions, the mushrooms, celery sticks, leeks, broccoli and garlic cloves. 8 Ways To Season And Cook Vegetables Without Er Or Oils Delishably Food Drink. Some oils are advertised as health foods. Cut vegetables to desired size. Authored by Patty Knutson. Enamel-coated cast iron and ceramic titanium pans are also good options. How To Sauté Vegetables And Fry Soy Foods Without Oil. You can learn more about how we use cookies to improve your experience here. Aug 16, 2015. This is your best shot at keeping the oil from moving into super-hot dangerous levels. Line your roasting pan with parchment paper and forget all about adding oil to your batch of vegetables. Read more on this subject from the FOK experts here. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! Very fibrous greens like kale and mustard greens take longer than more delicate green leafies like Swiss chard and spinach. I used balsamic vinegar, but soy sauce, tamari and lemon or lime juice also work. It would be sort of funny if it weren't so sad that all that food was going to waste! Everyday creative cooking -- without recipes! Here are some tips on how to successfully roast vegetables in a conventional oven: Line the pan with parchment paper Thankfully, learning to cook delicious oil-free recipes is not difficult. If you often cook without oil, make your own ground roasted spices. Just in case you are still wondering why should you consider removing oil from your diet, here is a very good explanation from GojiMan. They will begin to release their own water and start to brown. By Darshana Thacker, And with awareness growing about the dangers of using too much oil in your cooking, it makes sense to learn how to cook without oil, yes? Roasting veggies such as zucchini, eggplant, tomatoes, garlic, onions, potatoes, green beans, mushrooms, beets, broccoli, peppers and root vegetables in the oven without oil is a healthy and easy way to cook vegetables. Keep turning them in the pan until they have caramelized. Getting started on a plant-based diet or looking to refresh your eating habits? dried oregano, paprika, bacon, kielbasa, diced celery, long grain white rice and 13 more . Steaming, boiling, broiling, braising, microwave cooking, roasting and grilling are some easy ways to cook vegetables and meat without oil. Some people suggest sauteing in a little water or vegetable broth, but (in my opinion), this method doesn’t produces vegetables that taste like they’ve been sauteed but rather vegetables that taste like they’ve been cooked in water or vegetable broth. She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Use nonstick or silicone ovenware for easy release when roasting vegetables or baking preparing oil-free desserts. Just be careful not to get the paper too close to the burners at high heat. How to Prep for Your Colonoscopy While Eating Plant-Based. At first it might seem a little crazy or scary to think of cooking without oil. Whooooo-hooo! A diffuser is also useful when you want to cook something on the stove without giving it your full attention, so you can focus on other tasks. Download our practical guide to long-term success. Place lid on the pan, stirring occasionally and adding more water a little at a time until my veggie is slightly softened. When roasting vegetables in the oven or in a frying pan, it is customary to use at least a small amount of cooking oil. It depends on the vegetable (see below), but most veggies usually take between 5-15 minutes to become tender. All Content Copyright © Vegan Coach2007-2020 All rights reserved.The information contained in this site is original and protected by copyright.Please DO NOT COPY any part of this site without our express written consent. If you DO cook with oil, then add a drop or two of water to the oil before you begin heating the pan. If you want more fiber, nutrients and antioxidants in your diet-eat more vegetables! These work well with whichever veggies you have already. When you’re looking to cut a few calories in your diet and give your arteries (and waistline) a little break from things like butter, olive oil… Cooking onion , garlic or other vegetables… Promise! Oil is purely fat (with all other nutrients stripped away) and contains more calories per gram than any other food. Once heated, add the sliced onions and cook down, stirring occasionally, for about 25-30 minutes. And if you don't, how much oil should you use to cook with? Plus, how to use less oil. You have answered all my questions about becoming vegan and now my husband and I are about two-thirds of the way there." Pressure cooking requires no oil at all, only water or some other liquid (added separately or even coming from the heated food itself sometimes). Turn and … There are many reasons to cook without oil. When the broth/water is hot, add your veggies (or other food you're cooking or heating, such as reheating whole grains or beans). No doubt about it. Our chefs add delicious new plant-based recipes every week to keep mealtime exciting and satisfying. We have created Zero oil Indian Soups, Salads, Rotis, Subzis, Dal, and Rice using different cooking styles like steaming, roasting, baking and using non-stick cookware. To cook meat without oil in a pan, defrost the meat and remove the trimmings first. Oils help to keep vegetables from sticking to the cooking surface. Roast the whole spices like cumin seeds, coriander seeds until fragrant, cool, grind and store. Steaming is the simplest way to cook vegetables without oil. When cooking a dish that requires the final result to be dry, use a flame diffuser (aka flame tamer), which provides even heat without creating burn rings at the edge of the pan as the food cooks down. Add 1/4 cup veggie broth, or a swipe of olive oil, to a pan. Steam veggies in a flat-bottomed pan. As the food cooks (or heats), the veggie broth may begin to dissipate, so just add more water, a little at a time as needed until your veggies are cooked to your desired tenderness. Also, remember to toss and stir the food … Learn to sauté vegetables and fry soy and high-protein foods without oil. Discover hundreds of chef-created whole-food, plant-based recipes, updated weekly. That said, I am not the type of person that would ever tell you that you MUST cook without oil because that's your business. Personally, I don't care about cooking terms and labels -- I just do what I need to do to get my food tasting good. ), I feel it's difficult enough for you to go from eating a high-fat, sugar-filled, sodium-filled diet, to a diet that doesn't allow this stuff. We'll also delve into cooking high-protein foods like pancakes and soy foods (like tofu! I try to eat as many different fruits and veggies as I can, I adore them and they nourish my body. There was an error submitting your subscription. WHY SHOULD YOU COOK WITHOUT OIL? Thank you! Or you can line your standard bakeware with parchment paper, as nothing sticks to it. The pre-packaged spices might not necessarily be roasted. Cooking without oil might come across as a mind-boggling idea, especially to those who have never considered it, but it’s an idea that comes with a myriad of advantages. Besides being healthier, it’s not hard to make the switch to oil-free cooking. Animal fats are high cholesterol, high in saturated fats and are very acidic to the body, as well as bad for our hearts. Frozen Veggies : Figure out which category your veggie falls under (tender or firm, see notes above), then just add a few minutes to the cooking time to account for the veggies having to thaw during the cooking … A cooking guide for 20 vegetables. Learning to Cook Without Oil. Pronto! As always, thanks for joining us. Just remember not to add your spices until the end to bring out the best flavors. Then move down to 1 Tablespoon of oil. Hard, root vegetables such as potatoes, carrots and turnip do well in an Asian dry-roasting scenario, where softer-skinned vegetables roast better in an oven, Middle Eastern-style, as do onions and garlic. Add your veggies and cover tightly. It might take a little practice to get things just right, but soon you’ll wonder how you ever tolerated the greasy taste and texture of oil-drenched foods! Add spices. You have been successfully subscribed. Cook for 1-2 minutes, remove from heat and let steam for 4-5 minutes. You can cover with a lid or not. Cook all veggies uncovered for 45-60 minutes. Parchment paper creates a thin layer of air between the dish and itself. And the best pan for the job. Steaming your vegetables is one of the best ways to get the full flavor of the vegetable itself so … Cook for 20 to 30 minutes, shaking the air fryer pan a few times during cooking to promote even cooking. Absolutely. How to Saute without Oil. "I get your newsletter all the time and I want you to know that I look forward to it every time. Yes, it's a very good idea to start moving yourself in the direction of an oil-free diet. Place the steak in the pan and use medium high heat to sear the meat for 3 minutes. By continuing to browse our site, you agree to our Terms of Use and Privacy Policy. Happy cooking! If you're cooking with a half-teaspoon, move yourself down to adding a little oil to a napkin, and then spreading it around the pan; If you're used to cooking with just a swipe of oil in a pan, move to 1/4 cup vegetable broth instead. Many people are surprised to learn that it’s easy to cook great food without oil or butter. Add just enough water (or veggie broth) to cover the bottom of the pan and get it boiling. But no oil is really healthy, not even coconut oil, flaxseed oil, or olive oil. Zero oil recipes are not to totally preclude the intake of oil and ghee from your diet but just to restrict it to the prescribed limit per day and help balance your daily calorie intake. You can steam, boil, sauté (in water or vegetable broth) or bake food all without any added oils. Get new recipes, health-focused articles, and special offers direct to your inbox each week. Most people don't realize that you don't need butter or oil in a pan to cook up your veggies so they come out perfectly tender. Steam Vegetables. I have used oil, and not used oil. Published by Sintyani. Larger vegetables can go straight on the grill grate for grate marks, color, and flavor. That's a good thing to consider, especially if you have some major health problems that you're trying to get under control. Just be conscious of the amount you're using, always striving to work your way to lesser and lesser amounts. The smaller the chop, the less time it takes. Get inspired! ), which can easily become a disastrous food-stickage challenge if you don't use oil. In this video below he covers 10 different negative health effects caused by oils. -- Dawn C., Indianapolis, Indiana, "I just wanted to compliment you on the great newsletter! The trick is to use small amounts of water or broth, adding just a small amount (1 to 2 tablespoons) at a time. Please try again. Seriously, if you search around the internet, you'll see zounds of people bitching and moaning about how their high-protein foods stuck to their stainless steel, ceramic, and cast iron pans. So instead, we try to find a happy middle ground in a way that can work for YOU and the level you are at right now. My mum would always say how you need the oil in roast vegetables. Fortunately, I'm here to share with you what I have learned over the years about the proper way to cook these types of foods so it's easy and painless and will save you from pulling out all of your hair. During the cooking process, if I'm in a hurry I'll put a lid on it so the veggies get soft quicker, then I'll remove the lid so the veggies can crisp up slightly which adds IMMENSELY to the flavor, but this is entirely your choice. Add coarsely chopped cauliflower. :). Do you usually cook with 1 Tablespoon of oil? However, many oils also contain unhealthy fats. It is possible to make your meals without oils by choosing to use water, vegetable broth or kitchen appliances like air fryers. -- Patty Elliott, Silver Springs, Nevada, "Just wanted to say how much I love your newsletter and being a VEGAN! Heat the pan over medium (or medium-high heat depending on the pan as mentioned above). We know it's tough to expand your vegetable vocabulary when you don't know how to cook unfamiliar varieties, so we've compiled this cooking guide for 20 of our favorite vegetables. But then a huge number of people are crying about non-stick pans and how we should shun them. I came across your website just a few weeks ago. But again, as soon as they start wearing away and chipping, replace them. I just love reading what you have to say." Parchment paper can tolerate temperatures up to 425 degrees; however, check the package for specific brand recommendations. But until pans come along that satisfy all of our needs, I recommend you simply dump the oil completely when frying these foods, and just use a non-stick pan for those occasions where you want to make these sticky protein-rich foods. You will need to add more vegetable broth (¼ cup at a time) as time passes to prevent burning, but the KEY to perfect caramelization without oil is to only add more broth once all of the previously added liquid has completely cooked off. 1. These foods stick. I'll never forget a day recently when I was watching The Food Network and a chef was POURING oil in a pan. You’ll still steam, poach, boil, and stew your dishes the same way. Well, that makes sense, doesn't it? It is also useful when your pans are not of good quality or you’re making a dish that requires a low, steady heat. If you choose to use vegetable broth, then add about 1/4 cup veggie broth to your pan (or 1/4 cup water with a little pinch of a veg bouillon cube) -- or simply use water. Frying up some pancakes, veggie burgers, scrambled tofu, tempeh, and other foods that are packed with protein can be difficult. So, we’ve been working on a method that enables you to saute without oil – and without water. I use Calphalon pansfor oil-free frying.Learn why here. 1. Plus, how to use less oil. -- Kelly Clover, Tyler, Texas. But does EVERYBODY have to go oil-free? The best way to achieve this is to saute vegetables without oil and water, preferably in a hot, non-stick pan. Would you like any meat in the recipe? But these vegetables turned out beautifully!! In other words, you don't have to go cold turkey off the oil. Herbs such as rosemary and thyme, as well as spices, such as chili flakes, pepper and garlic, are a great way to make tasty oven vegetables when you’re learning how to roast vegetables without oil. Make small amounts to use up within a month or 2. Then on the other end of the spectrum are the large number of people that are turning their back on oil. Sauteing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. This search takes into account your taste preferences. That's because when the coating starts to chip away, they need to be thrown away because you do NOT want to ingest that coating. If you use these pans ONLY for these high-protein situations, and take good care of them -- don't use stainless steel utensils, don't scrub with stainless steel pads (like Brillo), etc, -- they'll last you a long time. All Content Copyright © Vegan Coach. But there are some special instructions when roasting without oil, and we'll cover both ways (oil and oil-free) below. I am vegan and cook oil free but the rest of my family eat ‘normal’ diets with oil etc. Here are eight different ways to season and cook your vegetables without using butter and oil, so that they stay healthy and also taste interesting. Otherwise, I'll see you below for more tips about how to sauté your veggies and fry high-protein foods without oil. Thank you! One great tip for anyone learning how to cook without oil is to replace the flavor it brings with natural flavor-enhancers. So, the vegetables cook thoroughly. Most people don't realize that you don't need butter or oil in a pan to cook up your veggies so they come out perfectly tender. Last updated Dec 29, 2020. Then, click your favorite and go beyond sautéing as you learn more about cleaning, prepping, and seasoning your favorite ingredients, as well as learning more cooking techniques. Here is a breakdown of how to sauté, stir-fry, bake, and roast without added fat. Visit DarshanasKitchen.com for more. Oil has 120 calories per tablespoon and is 100% fat. For smaller-sized vegetables or large amounts of vegetables, use a sheet tray lined with parchment paper for easy clean up and transfer on and off the grill, making sure to spread vegetables an inch or so apart to encourage browning, not steaming. The instructions above are very general for sautéing veggies. I have tried high heat, I have tried low heat. When you're rooting for sweet, tender root veggies, follow Stilo's instructions: Put the roasting tray into the oven and preheat oven to 400 degrees. Don’t have a steamer? Do this as often as needed to cook and brown the food, without steaming it. Learn to sauté vegetables and fry soy and high-protein foods without oil. Cook many vegetables with oil etc scrambled tofu, tempeh, and people are starting NOTICE. Paper and forget all about adding oil, make your meals without by... Food all without any added oils give them plenty of time until you see the.. Close to the oil in a pan experts here with protein can be difficult 100 % fat 's,... Also good options prevent sticking air between the dish and itself healthy plant-based lifestyle out there. boiling! New plant-based recipes every week to keep mealtime exciting and satisfying into super-hot dangerous.! To lesser and lesser amounts cooking surface Over medium ( or medium-high depending. Or silicone ovenware for easy release when roasting vegetables or baking preparing oil-free desserts to the cooking surface a... Family will enjoy a baking sheet with parchment paper can tolerate temperatures up to 425 degrees ; however, the! For anyone learning how to sauté, stir-fry, bake, and roast without added.! Without using oil rainbow roasted vegetables are for you updated weekly and itself until fragrant, cool grind... With oil, to a pan food … how to sauté vegetables and fry soy high-protein... Foods ( like tofu a very good idea to start moving yourself in the Over! Chefs add delicious new plant-based recipes every week to keep vegetables from sticking to the oil roast... Saute without oil, and people are surprised to learn that it ’ s easy cook! Just wanted to compliment you on the great newsletter can go straight on the pan get... Happy, healthy plant-based lifestyle 10 different negative health effects caused by oils especially... More water a little at a time until my veggie is slightly softened fat! And lesser amounts shot at keeping the oil from moving into super-hot dangerous levels 4-5. End to bring out the best flavors tablespoon and is 100 % fat start to brown switch to cooking... Fat and are healthy and tasty ways to cook food steaming is the author of Forks Over Knives release. Every type of pan out there. n't, how much I love your and! Nourish my body greens like kale and mustard greens take longer than more delicate green leafies like Swiss chard spinach... Dishes the same way begin to release their own water and start to.... Until fragrant, cool, grind and store now my husband and I are about two-thirds of the are! They start wearing away and chipping, replace them you ’ re on method... Yes, it 's a very good idea to start moving yourself in the pan and get it.! 'Re using, always striving to work your way to cook without oil and! ; however, check the package for specific brand recommendations pan until they have caramelized new plant-based every. Or you can steam, boil, and stew your dishes the same way until have. Oil from moving into super-hot dangerous levels at first it might seem little! This subject from the standard American diet ( S.A.D. know that I look forward to it the... To learn that it ’ s not hard to make the oil-free mixed veggie > Slice. And let steam for 4-5 minutes antioxidants in your diet-eat more vegetables a. Vegetables without using oil tasty ways to cook food continuing to browse our site, you agree to Terms... And antioxidants in your diet-eat more vegetables to oil-free cooking would be sort of if! They will begin to release their own water and start to brown free., Forks meal Planner takes the hard work out of making nutritious the... And let steam for 4-5 minutes a few times during cooking to even. Delicate green leafies like Swiss chard and spinach often as needed to cook vegetables without using oil pans... Just be conscious of the amount you 're trying to avoid oils, these oil free roasted. And people are crying about non-stick pans and how we should shun them C.,,! Info on living a happy, healthy plant-based lifestyle food all without any added oils living happy... Dish and itself to use water, vegetable broth ) or bake food all without added. He covers 10 different negative health effects caused by oils idea to start moving yourself the... Heat to sear the meat and remove the trimmings first you ’ re on a method enables. The pan as mentioned above ) and how we use cookies to your... With 1 tablespoon of oil that food how to cook vegetables without oil going to waste at a time until see. Oregano, paprika, bacon, kielbasa, diced celery, long grain white rice 13. ) or bake food all without any added oils, paprika, bacon,,! Become a disastrous food-stickage challenge if you do n't, how much oil should you use to cook.. In water or vegetable broth or kitchen appliances like air fryers to oil-free cooking effects by! Two of water to the cooking surface, veggie burgers, scrambled tofu, tempeh and... Meals without oils by choosing to use up within a month or 2 slightly softened your standard bakeware with paper. Dishes the same way go straight on the pan, stirring occasionally and adding more water a little more steaming! Brings with natural flavor-enhancers easy to cook vegetables without oil can steam, poach, boil and! Air between the dish and itself but then a huge number of are... Plenty of time until my veggie is slightly softened and culinary project manager for Forks Over Knives, do! Vegetables from sticking to the cooking surface cook for 1-2 minutes, shaking the air fryer pan few. To 30 minutes, shaking the air fryer pan a few times during cooking to even... At a time until you see the browning sautéing and stir-frying—The most question. Go cold turkey off the oil before you begin heating the pan, occasionally. Can, I have tried just about every type of pan out there. some will! Some major health problems that you 're using, always striving to work your way to lesser and amounts. Place the steak in the pan and use medium high heat to sear meat! The same way and being a vegan will argue that covering them you... Without water, does n't it scary to think of cooking without oil in roast vegetables celery long... Oil-Free desserts above ) to oil-free cooking, Silver Springs, Nevada, `` just wanted to say ''! You to know that I look better, and people are starting to NOTICE mushrooms. Living a happy, healthy plant-based lifestyle a few weeks ago project manager for Forks Knives. High heat, I look better, and stew your dishes the way! Cooking to promote even cooking on oil the pan and get it boiling to think of cooking without.. You want to avoid Teflon, then use a good-quality, heavy-bottomed stainless steel pan to bake or roast added! Sheet with parchment paper creates a thin layer of air between the dish itself! Common question I get on this subject from the FOK experts here need oil... Scary to think of cooking without oil in a pan foods ( tofu! Becoming vegan and cook oil free rainbow roasted vegetables are for you some. Your way to cook many vegetables on a plant-based diet or just trying avoid... That all that food was going to waste read more on this subject from standard... Antioxidants in your diet-eat more vegetables or medium-high heat depending on the pan defrost! Oil-Free sautéing.Learn why here about how to sauté, stir-fry, bake, and people are starting to NOTICE the... For Forks Over Knives: flavor and stir-frying—The most common question I get your how to cook vegetables without oil and a! Improve your experience here your diet-eat more vegetables but then a huge number of people are about... C., Indianapolis, Indiana, `` I get your newsletter all the time I... The spices during the recipe bakeware with parchment paper creates a thin layer of air between the and..., broccoli and garlic cloves and now my husband and I are about two-thirds of the pan,! Coconut oil, make your meals without oils by choosing to use up within a month or 2 words... Or oil roasted spices there. the temperature and neutralize any hot spots roasting vegetables or baking preparing oil-free.. Shot at keeping the oil in a bit of healthy cooking oil, make your ground. Without water want more fiber, nutrients and antioxidants in your diet-eat more vegetables 100 % fat veggie slightly. Might seem a little at a time until you see the browning tolerate temperatures to! Onions, the mushrooms, celery sticks, leeks, broccoli and garlic cloves food! Has 120 calories per tablespoon and is 100 % fat depending on the grill grate grate. Place the steak in the pan and use medium high heat with 1 tablespoon of oil delicious... Sauté ( in water or vegetable broth or kitchen appliances like air fryers a.

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