Food

Recipe – Caramel Vanilla Bean Hazelnut Milk

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Hazelnuts

Hazelnuts are known for their unique flavor, which many enthusiasts describe as nutty, creamy, and earthy with a smooth buttery flavor.

The word hazel comes from the Anglo-Saxon word haesel, meaning “bonnet.” As they grow on the branch, hazelnuts are surrounded by a green husk. They are also called filberts, which comes from the German word vollbart, meaning “full beard.” The scientific name of the world’s most commonly-cultivated hazelnut species is Corylus avellana. Corylus comes from the Greek word for “helmet,” in reference to the hazelnut’s shell.

Hazelnuts are monoecious, meaning they have separate male and female flowers on the same tree. In late winter, small spiny flowers (female) and long, trailing gold catkins (male) come into maturity on the trees. Hazelnut trees rely on the wind, birds, or insects to cross-pollinate, transferring pollen from one variety of hazelnut to another tree nearby. Hazelnut trees are slow growers, taking up to a year following pollination for hazelnuts to be ready to harvest.

Hazelnuts have the highest folate and proanthocyanidin of any tree nut. Folate is an essential B vitamin that helps reduce the risk of cardiovascular disease, depression, and birth defects in newborns. Hazelnuts are also a potent natural source of proanthocyanidin, which is a polyphenol compound with high levels of antioxidants that may help reduce the risk of blood clotting and urinary tract infections. They are also high in dietary fiber, vitamin E, and essential minerals like zinc and magnesium.

Ancient Greeks used hazelnuts in treatment of cough and baldness.

Hazelnuts can be enjoyed raw, roasted, or added to various dishes, including salads, cereals, desserts, yogurt, milks, or as a creamer in hot or cold drinks, providing a delicious and nutritious addition to the diet.

www.chukar.com/blog/northwest-hazelnut-facts

Recipe – Caramel Vanilla Bean Hazelnut Milk

Ingredients

¾ cup raw hazelnuts

¼ cup raw almonds

3 ½ cups water

2 ½-3 pitted dates

1 vanilla bean, roughly chopped

¼ tsp. cardamom

tiny pinch salt (optional)

Process

Cover the hazelnuts and almonds with water. Soak overnight for 8-12 hours. Rinse and drain. Place into a blender along with water, dates, vanilla bean, cardamom, and salt. Blend for 1 minute or so. Pour the milk mixture into a milk bag over a bowl. Gently squeeze the bag for 3-5 minutes to release the milk, leaving about 1 cup pulp. Pour into a jar with a lid. Refrigerate. Shake before using.

Recipe – Lasagna Soup

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Onions

Onions are part of the Allium family, a group of spicy, sharp root vegetables that includes garlic, leeks, and chives. They’re especially high in organosulfur compounds. These chemicals give onions their strong odor and taste.

There are many onion varieties including white, yellow, and red onions, shallots and scallions, pearl onions, Spanish onions, Vidalia onions, and others.

Onions have many health benefits. People have used onions for medicinal purposes for centuries. Studies suggest that onion health benefits, such as enhanced immunity and cancer protection, are due to its many antioxidants. These include flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries, and eggplant, plus organosulfides and nutrients like vitamin C.

Many people enjoy sweet onion varieties best, like Vidalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds.

Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste.

In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion, the more nutrients are present, and therefore is more likely to make you tear.

With hundreds of varieties, it’s easy to add onions to your meals.

https://health.clevelandclinic.org/are-onions-good-for-you; https://draxe.com/nutrition/onions-nutrition/

Recipe – Lasagna Soup

Ingredients

1 onion, chopped

4-5 cloves garlic, minced

2 tsp. Italian seasoning

1 tsp. onion granules

½ tsp. paprika

1 tsp. salt, or to taste

2 Tbs. tomato paste, or more to taste

5 cups vegetable broth

1 cup marinara or any tomato-based sauce

½ cup red lentils

6 whole grain lasagna noodles, or more, broken into pieces

¼ cup nutritional yeast

½ cup canned coconut milk, shaken well

1 Tbs. lemon juice

handful of shredded spinach or kale

Process

Sauté onion and garlic in a splash of water or broth until softened, about 5 minutes. Add the Italian seasoning, onion granules, paprika, salt, and tomato paste. Stir and sauté for 1 minute more. Pour in the broth, marinara sauce, red lentils, and broken noodles. Bring to a boil. Reduce heat and simmer uncovered for about 15-18 minutes, or until lentils and noodles are tender, stirring occasionally. Stir in nutritional yeast and coconut milk. Cook for another 2-3 minutes to heat through. Turn off the heat. Stir in lemon juice and shredded greens allowing greens to wilt before serving.

Recipe – Creamy Peach Bake

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Peaches

  • The peach is a member of the rose family and is a close relative of the almond.
  • There are over 300 varieties of peaches in the US and over 2,000 varieties worldwide.
  • California produces about 50% of the peaches in the US, but Georgia is still famous for their peaches nationwide.
  • In Japan, white peaches are highly prized and often given as luxurious gifts, sometimes even costing upwards of $10 each for the most perfect specimens.
  • There are hundreds of varieties of peaches in existence today, but all peaches are categorized into two types: freestones and clingstones. The flesh of freestone peaches separates easily from the pit, which makes them ideal for eating fresh. In clingstone varieties, the flesh of the peach clings to the pit. These varieties are best for canning.
  • It is a common misconception that a peach/plum hybrid is the nectarine. A nectarine is actually just a variety of peach with smooth rather than fuzzy skin. In this case, fuzzy skin is a dominant trait; whereas the smooth skin of a nectarine is a recessive trait. Only one gene separates peaches and nectarines and this gene variant causes peaches to have a fuzzy skin and nectarines to have a smooth skin.
  • Peach fuzz is a survival tactic, providing protection from the elements. It stops water and moisture from reaching the delicate skin, preventing premature rot, and ensuring development of a fully mature seed. It also acts as an irritant to destructive insects, preventing them from eating the fruit.

Aside from jams, tarts, pies, cobblers, crisps, cereals, and smoothies, peaches also lend themselves to savory dishes such as salads, pizzas, and soups.

https://veritablevegetable.com/just-peachy-fun-facts-about-peaches/; https://fruitguys.com/blog/ten-tasty-facts-you-probably-didnt-know-about-the-peach/

Recipe – Creamy Peach Bake

Ingredients

16 oz. canned peaches (reserve juice), thinly sliced, or 2 cups fresh peaches, peeled and sliced

1½ cups rolled oats, uncooked

1/2 cup pitted dates, chopped

1 cup non-dairy vanilla milk

6 oz. firm silken tofu

1/8 tsp. cardamom

1/8 tsp. coriander

2 tsp. vanilla flavoring

1/4 tsp. almond flavoring

1/2 tsp. salt

Process

Oil an 8”x 8” casserole dish and set aside. Mix peaches, oats, and dates in a bowl. Transfer to prepared dish. Combine reserved peach juice with just enough milk to make 1½ cups of liquid and blend with all remaining ingredients until smooth. Pour into the oat mixture. Cover and bake at 350°F for 30 minutes. Uncover and bake for 15 minutes more. Allow to cool 10 minutes. Serve with additional non-dairy milk. (If using unsweetened non-dairy vanilla milk, add 2 Tbs. maple syrup if desired.)

Recipe – Holiday Carob Cranberry Peppermint Bark

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Cranberries

When you think of cranberries, your first thought may be of Thanksgiving. Every year 20 percent of the more than 400 million pounds of cranberries Americans use are consumed during the week of Thanksgiving. However, there are many surprising health benefits beyond enjoying them just one or two times a year.

Since the early 20th century, cranberry consumption has been recommended as a way to promote urinary tract health. A 1994 study by Harvard Medical School found that cranberry consumption made it more difficult for certain harmful bacteria to linger on the lining of the bladder. For women especially, research has shown a reduction in urinary tract infections (UTIs) when consuming dried cranberries every day. By 1998, another study conducted by Rutgers University had identified proanthocyanidins as the key component of cranberry that was making it more difficult for E. coli to attach to the urinary tract.

Because these proanthocyanidins can decrease bacteria in the urinary tract, there is some research indicating that cranberries may have a similar impact on the bacteria in your mouth. While more research will be necessary, if true, it could make a case for cranberries helping to decrease cavities.

Dried cranberries are a great source of fiber and hold a similar sugar content as other dried fruits.

Only five percent of cranberries are eaten as fresh fruit, with the remaining 95 percent processed into juices, jams, sauces, and other products. It takes about 4,400 berries to make a gallon of juice.

The majority of cranberries are generally available from September to December. Freezing allows accessibility throughout the year. All forms of cranberries are easy to incorporate into the diet such as in salads, yogurt, sandwiches, sauces, casseroles, and desserts.

https://integracareclinics.com/health-benefits-of-cranberry-why-you-should-eat-them-all-year/https://www.cranberryinstitute.org/about-cranberries

Recipe – Holiday Carob Cranberry Peppermint Bark

Ingredients

2 cups carob chips

1 cup creamy almond butter, or cashew butter

¾ cup dried cranberries, or cherries, chopped

¾ cup sliced almonds

1-1 ½ tsp. peppermint flavoring

¼ cup shredded unsweetened coconut, or coconut flakes, for topping

Process

Melt carob chips and nut butter in a heavy-bottom saucepan. Remove from heat and stir in fruit, almonds, and peppermint flavoring. Spread unto parchment paper-lined baking sheet or casserole dish. Top with coconut shreds or flakes. Refrigerate or freeze for 20 minutes. Break into pieces. Store in a container in the freezer.

Recipe – Tempeh Breakfast Sausage

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Tempeh

Tempeh is basically a cousin to tofu. Although tofu and tempeh are crafted from soybeans, tempeh may very well be the antithesis of tofu. While tofu offers a smooth, creamy texture, tempeh is chewy and crumbly. Tofu has a bland, rather neutral taste out of the package, while tempeh is savory and slightly nutty.

These stark flavor and texture differences are all rooted in tempeh’s unique production process made by fermenting soaked, boiled, dehulled whole soybeans for roughly 35 hours and then compressing it into a firm, dense block.

Fermentation is the natural process by which bacteria and yeast break down sugars. This puts tempeh, and other fermented foods like kimchi and sauerkraut, in the category of probiotic foods which are beneficial for gut health. As one of the healthiest fermented foods one can eat, tempeh reportedly helps boost good gut flora, which can help fight inflammation and more serious health conditions like obesity, cancer, cardiovascular disease, and Type 11 diabetes.

In our bodies, the enzymes lipase, protease, and amylase convert fat into fatty acids, proteins into amino acids, and starches and carbohydrates into simple sugars respectively. This digestive process of conversion is critical for the metabolic absorption of our food. This is exactly what the beneficial bacteria are doing for us when tempeh is made. In effect, the soaking and fermenting process used to make tempeh becomes more immediately nutritious for consumption and is more easily digested by our bodies. Then key vitamins and minerals, like iron, B12, magnesium, and folic acid—that were locked up in protein complexes are freed, making them more available when we eat tempeh.

Sources: shape.com/healthy-eating/diet-tips/tempeh-nutrition; projectumami.net/pages/health-benefits/of-tempeh

Recipe – Tempeh Breakfast Sausage

Ingredients

8 oz. tempeh, broken up

2 Tbs. whole wheat flour or any flour

2 Tbs. vegetable broth

1-2 Tbs. maple syrup, or to taste

1 Tbs. miso paste

1 tsp. dried sage or poultry seasoning

½ tsp. dried rosemary

⅛ tsp. crushed red pepper flakes

½ tsp. salt, or to taste

Process

Place all ingredients into a food processor. Pulse until well combined but still with a chewy, somewhat chunky texture, adding more herbs if desired. Shape into eight similar-sized balls, then flatten into patty size onto a parchment-lined baking sheet. Bake at 350°F for 25-30 minutes, flipping halfway through. Serve with tofu scramble, waffles, pancakes, or enjoy as a breakfast sandwich.

Recipe – Healthy Halvah

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Tahini

Tahini is a creamy butter made from toasted, hulled or un-hulled sesame seeds. Ground to a fine creamy paste, it is nutty in flavor, with a thick, oily, and smooth texture similar to natural peanut butter.

Should tahini be a staple in your diet?

The answer is a resounding yes! In many corners of the world, tahini is called a nutritional powerhouse, and many call it a superfood for its outstanding nutritional benefits.

When you think of copper, pennies might be the first thing that come to mind. But this trace mineral is a nutrient your body needs, and tahini has plenty of it. Copper plays a crucial role in assisting in the formation of red blood cells, controlling blood pressure, maintaining healthy bones and connective tissue, and preventing anemia.

Sesame seeds have more phytosterols than other nuts and seeds, and these plant compounds have been shown to help lower cholesterol.

Studies further show that sesame seeds contain both sesamol and selenium, natural chemicals found in sesame seeds and sesame oil, have antioxidant, anti-inflammatory, and anti-aging benefits, as well as strong anti-cancer effects.

There are numerous ways to use tahini, and they’re all delicious. On the savory side, it’s commonly found in hummus, sauces, and dips, including eggplant-based baba ghanoush. But tahini is also tasty in sweet recipes. The most popular tahini-based sweet, halvah, is a slightly crumbly treat made into in bars.

Source: webmd.com/diet/benefits-of-tahini; syndian.com.au/single-post/amazing-facts-about-tahini

Recipe – Healthy Halvah

Ingredients

1 ½ cups raw almonds, or almond pulp from homemade almond milk

3 Tbs. honey

½ tsp. vanilla powder or flavoring

½ cup tahini sesame butter

1 Tbs. carob powder

Process

Process almonds in a food processor until finely ground. Add the honey, vanilla, and tahini butter; process thoroughly. Place ½ mixture in a bowl; set aside. Add carob to the remaining mixture and process until mixed. Press the plain mixture into a flat dish until it is ¼ inch thick. Pat the carob mixture evenly onto the plain mixture. Press the two mixtures together to make ½ inch thick. Chill for 1 hour, then cut into bite-sized pieces.

Recipe – Florentine Cookies

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Oatmeal Cookies Can Be Healthy

Oatmeal cookies offer an impressive nutritional benefit thanks to their soluble fiber content and beta-glucans, which aid in cholesterol management and supports overall health. Additionally, they contain essential vitamins, minerals, and antioxidants from the oats, contributing to a balanced diet.

The soluble fiber dissolves in water to form a gel-like substance in your gut. This type of dietary fiber is essential for blood sugar control because it slows the absorption of sugar, helping to prevent sudden spikes and crashes. The beta-glucans in oatmeal, a specific type of soluble fiber, are particularly beneficial for heart health by helping to lower cholesterol levels, which in turn reduces the risk of heart disease.

Incorporating oatmeal cookies into your diet can be a delicious way to boost your intake of these important nutrients when made with wholesome ingredients and enjoyed in moderation. By carefully selecting ingredients and portions, oatmeal cookies can be a delicious part of a balanced diet, enhancing both taste and health.

Source: taylorchip.com/blogs/news/are-oatmeal-cookies-good-for-you?

Recipe – Florentine Cookies

Ingredients

2 Tbs. vegan butter, or coconut oil

1/4 cup coconut sugar, or less

1/4 cup maple syrup, or less

1/2 tsp. vanilla powder

1/4 tsp. sea salt

1/3 cup rolled oats

1/3 cup raw pumpkin seeds

1/3 cup hemp seeds

pinch of salt

1/2 heaping cup carob chips, optional

Process

In a small saucepan, combine the butter or coconut oil, coconut sugar, maple syrup, vanilla powder, and sea salt to make a “caramel” mixture. Cook over medium heat, whisking constantly, until the coconut sugar is dissolved and the caramel just begins to bubble and foam, about 3-5 minutes.

In a food processor, combine oats, pumpkin seeds, hemp seeds, and salt. Process/blend to a coarse meal with no whole oats remaining, about 30 seconds.

Transfer oat/seed mixture to a mixing bowl and add the warm caramel. Mix until evenly combined.

On two parchment paper-lined cookie sheets, using a tablespoon scoop, place 6 scoops onto each baking sheet, allowing cookies to spread considerably. Bake at 350°F for 10-12 minutes, watching closely to prevent burning. The cookies should be lightly bubbling in the middle and golden brown on the edges.

If using carob chips, place them in a double boiler; heat and stir until smooth and melted. Lightly drizzle across the top of the Florentines.

Recipe – Lentil and Kale Stew

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Lentils

When combined with a whole grain, lentils provide the same quality protein as meat. A 1/2-cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fueled up all day.

Just 1/2 cup of cooked green lentils packs in 32% of a day’s required amount of fiber. Lentils are an excellent source of fiber. In addition to gut mobility, a high intake of fiber is associated with lower blood cholesterol levels and protection against developing colon cancer and Type 2 diabetes.

Just 1/2 cup of cooked lentils has 366 mg of potassium. Getting enough potassium is just as important as reducing salt. Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure.

Out of all plant-based foods, lentils contain the most folate. A type of B-vitamin, folate helps support red blood cell formation and proper nerve functions. It also plays an important role in lowering artery-damaging homocysteine. It may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is particularly important for women of childbearing age, as it is needed to support increasing maternal blood volume.

Just 1/2 cup of cooked lentils provides 15% of your daily iron needs. Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in the muscles, both of which carry oxygen to the cells. Regularly including lentils in the diet can help boost your iron intake.

Source: lentils.org/health-nutrition/nutritional-information

Recipe – Lentil and Kale Stew

Ingredients

1 Tbs. olive oil

1 medium red onion, finely diced

1 medium green bell pepper, chopped

3 cloves garlic, minced

5 cups vegetable broth

1 bay leaf

1 ¼ cups brown or green lentils, rinsed

1 medium carrot, chopped

1 medium sweet potato, cubed

1 15-oz. can diced tomatoes, or home canned

1 ½ tsp. smoked paprika

1 tsp. ground rosemary

¼ tsp. cayenne pepper

2 cups kale, chopped

½ cup fresh parsley, chopped

salt, to taste

Process

To a large pot, add olive oil, onion, and bell pepper. Cook until softened, 4-5 minutes. Add the garlic and cook until fragrant, 2-3 minutes. Add the broth, bay leaf, lentils, carrot, sweet potato, tomatoes, paprika, rosemary, and cayenne pepper. Bring to a boil, cover, and let simmer until lentils and vegetables are tender, 25-30 minutes. Add the kale, parsley, and salt. Continue cooking for 10 minutes. Remove the bay leaf and serve.

Recipe – 8-Layer Bean Dip

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Orange Pepper

Orange bell pepper, a cultivar of Capsicum annuum, belongs to the family Solanaceae but lacks capsaicin, which is the heat element present in hot peppers.

Orange bell peppers are medium to large in size and are rounded, square, and blocky in shape with 3-4 lobes and a thick green stem. The smooth skin is firm, glossy, and bright orange, and underneath the skin, the equally bright orange flesh is thick, juicy, crisp, and succulent. Orange bell peppers have an aqueous crunch and are sweet with a fruity flavor, the sweetest of the colored peppers.

An excellent source of vitamin C, one large orange bell pepper provides more than three times the vitamin C of an orange, delivering a whopping 316 mg of vitamin C vs 83 mg in a navel orange. They also have about ten times the amount of lutein and zeaxanthin than other peppers. There is strong evidence that these carotenoids are pivotal for eye health. Research by Associate Professor Tim O’Hare of the Queensland Alliance for Agriculture and Food Innovation at the University of Queensland, has identified orange capsicums as the richest source of the orange pigment zeaxanthin, which is vital for central vision. He says the compound accumulates in our macula, at the back of our eyes. It protects against blue light, which is particularly damaging as it can oxidize our photoreceptors, which leads to macular degeneration.

Commonly hollowed, orange bell peppers can be used as a serving vessel for soups, dips, and stuffing. Raw, baked, or roasted, they are a great addition to stir fries, salads, sandwiches, cheeses, and more.

Sources: specialtyproduce.com/produce/Large_Orange_Bell_Peppers_5077.php; qaafi.uq.edu.au/article/2020/06/orange-capsicums-menu-long-term-eye-health; enewsletter.k-state.edu/youaskedit/2016/03/15/nutition-differences-in-colored-peppers

 

Recipe – 8-Layer Bean Dip

Ingredients

3 cups salsa, divided

2-15 oz. cans black or kidney beans, drained

2 avocados

1 Tbs. lime juice

1/2 tsp. salt, or to taste

1 cup cashews

1 orange bell pepper, roughly chopped

1/4 cup nutritional yeast

1/3 cup water

1/2 cucumber, chopped

2 cups corn kernels

1/2 cup olives

2 green onions

salt, to taste

Process

In a food processor, blend one cup of salsa and the beans until smooth. Spread on the bottom of a deep dish. Combine avocados, lime juice, salt, and mash until smooth. Spread on top of the bean/salsa mixture. Blend cashews, pepper, and nutritional yeast, and add water a little at a time until smooth. Spread over the avocado layer. Spread the rest of the salsa over the cheese layer. Top with cucumbers, corn, olives, and onions, or add any veggies desired. Serve with warm tortillas or baked tortillas chips.

Macadamia Nuts

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Macadamia Nuts

Named after Dr. John Macadam, the Scottish scientist who reputedly discovered they were edible, macadamia nuts are a tree nut known for their rich, buttery taste and smooth, creamy texture. Though commonly referred to as a nut, they are not actually a true nut. They are the nutrient-dense seeds of the macadamia tree, a tropical evergreen native to northeastern Australia.

Macadamia nuts are a favorite among the health conscious and for good reason. Among the numerous health benefits, they are a rich source of monounsaturated fats (MUFAs). In the past, fat was broadly categorized as “bad.” But we now have a much better understanding of the nuanced role that fats play in a balanced, healthy diet.

Research has shown that MUFAs can help lower LDL (bad) cholesterol, lower blood pressure, decrease inflammation, and decrease your overall risk of heart disease.

MUFAs are also good for brain health. Studies have shown they have an anti-inflammatory effect and may help protect against Alzheimer’s and Parkinson’s diseases.

Macadamia nuts have an ideal ratio of omega-3s to omega-6s. Research shows that having a higher percentage of omega-3s in comparison to omega 6s is best for optimal health. Macadamias are lower in omega-6 fatty acids than most other nuts, and they boast a higher level of omega-3s.

They are a rare source of palmitoleic acid, an omega-7 fatty acid. In fact, they are one of the richest plant sources of this lesser known, but majorly important fatty acid. Emerging research indicates that palmitoleic acid may improve cardiovascular health, offer protection against insulin resistance, and may help boost our immune systems.

Macadamias have two especially powerful antioxidants: flavonoids, which are known for their ability to repair and restore damaged cells, reduce inflammation, and fight chronic diseases, and tocotrienol, a form of vitamin E that may protect against cancer.

Source: houseofmacadamias.com/pages/the-ultimate-superfood-health-benefits-of-macadamia-nuts

Recipe – Mikey’s Milkshake

Ingredients

2 cups pecans

8 dates

1 tsp. Celtic salt, or salt of choice

2-3 tsp. honey, or to taste

½ tsp. vanilla bean powder

5-12 macadamia nuts, depending on desired creaminess

Process

Soak pecans in water for about five minutes. Rinse, and soak again for another five minutes. Rinse. Place all ingredients in a high-speed blender. Turn to low until nuts are ground, then turn to high for 1-1 ½ minutes.