Vegan Lentil Walnut Loaf

For convenience sake, for calorie count, and for our sanity to make one thing simple within the rest of the world, individual packaging makes our lives easier. On a past health whim and constant need for clean teeth, I found my way obsessing over these cute, small packages of individual, desposable toothbrushes. It sounds nice, right? You’re on the go, just grubbed down on too much garlic and you need a quick refresher. Or lets say you happened to end up sleeping over at this guys house. You wake up before him, wreaking from the archway of your mouth. Conveniently located in your clutch is a wisp, this disposable toothbrush that cleans your teeth and freshens up your breath. You can see how these can become easily loved.

About a month later I showed these mini-toothbrushes to a friend of mine and he reminded me of the large impact I was contributing to the trash and polution in the world. Instead of using one toothbrush for a month, I was using much more. It wasn’t just the brushes that I was disposing of but also the packaging that encloses that. I felt I was helping out the environment with so many of the choices I made on a daily basis, but behind the corner of my eye, I was just as equally doing as much damage. Lesson learned. The point of my story is that individual packages can be nice and convenient, but they also add to the pollution problem we are trying to solve in the country. 

As for the recipe today, these meatloaf’s are individual. They are convenient, pre-portioned and can be re-heated on a plate or taken on the go in a Tupperware container. Best of both worlds.

Vegan Lentil Walnut Loaf with Sweet Potato, inspired and adapted from Oh She Glows.

Ingredients

• 3 cups vegetable broth
• 1 cup dry lentils; soaked for 1hour-overnight
• 1 cup yellow onion; diced
• 1 cup toasted walnuts; roughly chopped
• 3/4 cup sweet potato; grated
• 3/4 cup gluten-free breadcrumbs
• 1/2 cup garbanzo bean flour
• 1/2 cup warm water
• 1/3 cup raisins
• 1/4 cup green onion; finely chopped
• 4 Tbsp ground flax seed
• 3 garlic cloves; minced
• 1 Tbsp olive oil
• 1 1/2 tsp italian seasoning
• 1 1/2 tsp thyme
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/3 tsp black pepper

Directions

1. In a medium sized pot bring vegetable stock to a boil. Add lentils, keep at a boil for 1-2 minutes, then reduce to a simmer. Cook until all of the stock has been absorbed (30-40 minutes). Stir the lentils frequently so they don’t stick or become burnt. Once the lentils are cooked, remove from the pot and set aside to cool.
2. Pre-heat the oven to 350. Spray/butter/oil the inside of a muffin pan.
3. Toast walnuts for 4-6 minutes. Be careful not to burn them. This process happens very quickly!
4. Mix 3 Tbsp of ground flax with 1/2 cup warm water and stir. Set aside for 5-10 minutes to allow mixture to thicken.
5. In a large skillet, sauté onions and minced garlic for 5 minutes on low-medium heat. After they have begun to sweat and turn transluscent, combine sweet potato, raisins, and chopped walnuts. Let cook for 2 minutes then add seasonings and mix through. Remove from heat and set aside.
6. Smash 75% of the lentils with a large fork, potato masher or food processor. Combine the smashed lentils with the remaining lentils. Add the breadcrumbs, flax egg, vegetable mixture, garbanzo bean flour, and ground flax seed. Mix well.
7. Scoop the loaf mixture into each muffin tin. Apply a generous ladle of bbq sauce onto each loaf.
8. Cook for 45 minutes at 350F.
9. Let cool for 10-15 minutes and serve.

Coffee and the ph scale.

Do you ever wonder why coffee is eliminated from the diet during a cleanse? I’m sure most of you have seen advertisements in health magazines that suggest and/or encourage drinking coffee to help aid weight loss and to boost your energy levels. I’m not arguing against this, but you should be curious as to what harm coffee can do and the negative effects it has on your body.

Our bodies are constantly sucking in toxins from the earth. Whether it’s from the polluted air, chemically enhanced ‘food’ or drugs, our bodies are in contact with toxins on an everyday basis. As you can imagine, having these toxins inside our bodies isn’t the most natural or organic way of living. You’re curious why you always get sick? Well, when our cells have to fight off toxins there are less to help repair, re-build and work on the immune system. The main detoxifying organs in the body are the liver and kidneys.

“I would rather be a good liver, than have a good liver.” Well, that’s only going to get you so far. Let me tell you in the most non-prudish way that pumping down jäger shots and guzzling the booze doesn’t technically make you a good liver. Being in touch with nature, exploring the outdoors, and traveling the world sounds like being a good liver to me. This isn’t to say that drinking doesn’t make you one, but using that line as your constant defense mechanism seems like a pretty good excuse.

Back to coffee. Not only does caffeine stimulate the central nervous system, but it is extremely acidic on the body. Our bodies naturally want to perform in an alkaline (basic) state. The pH scale measures how acidic or basic a substance is. The pH ranges from 0-14 with 0-7 being acidic and 8-14 being basic. (7 is neutral). Cancer cannot live in an alkaline state. When we consume food that is acidic, our bodies have to strip minerals from our bones and other organs in order to balance out the acidity. As hypocritical as it seems, milk is extremely mucus forming and acidic on the body. Yes it contains a high level of calcium, but when it’s consumed our bodies have to strip minerals from our bones in order to balance out the acidity. So when you drink milk, you technically are leaching calcium from your bones. Think about that one.

Since our bodies are naturally in an alkaline state, when we consume acidic food, it throws off the pH system. This is extremely dangerous in that moving our bodies from one level on the pH system to one more acidic can cause serious damage. When an individuals body is mostly acidic, they have a higher chance of heart disease, cancer, and other diseases. Our internal organs, metabolism, and immunity all work much better in an alkaline environment.

I understand that some people don’t have the opportunity to get much sleep, or have so much on their hands that nothing but a cup of coffee sounds good. If you have the chance, try switching coffee with fresh squeezed orange juice. The vitamins will stimulate your body and the natural sugar from the oranges will provide you with energy. Try making a green smoothie or fresh vegetable juice. I like mixing kale, spinach, and celery with green apples and pineapple. But if your craving for coffee can’t be submissed, try making a cold pressed coffee. It is less acidic. You can use a Toddy Maker or a french press.

When the day is too cozy, the rain is pounding hard against the rooftop, and you’re snuggled on the couch, go ahead and have a cup of coffee. For me, it’s a treat. I drink it when the conditions are too perfect not to. I’m not going to give up everything in my life just because it isn’t the healthiest thing to do. You have to balance out your life the same way your body needs to balance its pH system. You want to keep it on the healthier side, but allow yourself those indulgences every once in a while.

When I do drink coffee, it’s either a french press with cinnamon and almond milk or it’s blended. The magic bullet is the perfect tool to make a single serving, blended coffee drink.

Ingredients

• 1-2 shots of espresso
• 1/2 cup almond milk
• 1/4 cup ice
• 1/2 banana
• 1 tsp flax seed
• 1 tsp chia seed
• 1 tsp shredded coconut*
• 1/2 tsp cacao powder
• 1/4 tsp cinnamon

*If you don’t care for coconut, you can use another sweetener like agave nectar, honey, or stevia.

Breakfast in Italy

I love the rain.

Truly, I do. I think it’s because I live in Southern California and rain is not the most common type of weather we get. When it comes, I think it should be enjoyed. The salty taste of the clear drops that splash on the tip of your tongue, the earthy aroma of a french press steeping on the kitchen counter, the soft, white blanket your grandmother made for you when you were a child; these couple fittingly with wet weather.

My agenda for the day is casual, but active. I set up some cold pressed coffee to await my arrival in a few hours. I mindlessly replayed music in my bedroom while enjoying this slow start to my day. Soon I’m going to lace up my boots and head for the trails. A hike sounds like the perfect way to spend the day outside.

Hiking in the rain brings me back to some memories when I lived in Santa Barbara. I was part of the adventure program at the University. We took backpacking trips, belayed 100-foot waterfalls, canoed the Colorado river, learned how to properly flip in a kayak, and constantly explored the outdoors. One weekend we set off for the mountains. We hiked through the muddy trails, in between the open fields and jumped through creeks. We set up camp late in the night and cooked up some incredible meals. The outdoors, and especially the forest, makes me feel calm and completely peaceful. Most would qualify sunsets as breathtaking and one of the beautiful landscapes put out on this earth. To me, the forest is what does it for me. Especially in the rain.

It rained for a few days while I was staying in Italy over the summer. It was peaceful and perfect timing with our arrival off an eighteen hour flight from California. We were exhausted from the continuous flights and airports. Listening to the rain, reading a book and sitting down with some fresh espresso fit the bill quite nicely. It was the start to a great day.

Spaghetti squash and easy snacks for kids.

I’m trying to get back into the blogging scene.

Instagram swept me off my feet. I was hooked from the first moment I laid eyes on him. We jumped the gun and tied the knot at the classy Vegas side strip. It’s been complete bliss since then, but I feel he is lacking some content. Maybe it’s the miscommunication, or the fact that one picture in his deep, brown eyes just aren’t enough for me. I need more.

Alright, enough of the goofiness. Truth be told, I got called out. I haven’t been the best at updating the blog and some friends of mine have noticed. (Yes, you Bre ) I’m here for the readers, to show some great food and tell you all about it.

For starters, here is what I came up with today. It’s simple, healthy and very tasty. The ingredients are minimal and it fills a craving that many people have. Spaghetti squash has a similar look to pasta and is easily replicable to any spaghetti dish. Whether you smear it with marinara, top it with pesto or simply add olive oil and salt to your dish, it’s going to taste great.

Ingredients

• Spaghetti squash
• 1-2 tbs olive oil
• 1/4 tsp red pepper flakes
• 1/4 tsp kosher salt
• 1/8 tsp black pepper

Directions

1. Pre-heat the oven to 375.
2. Cut the squash in half lengthwise. Place the cut-side down on a baking sheet and fill the sheet with water until it rises 1 inch on the squash.
3. Bake in the oven for 45-55 minutes.
4. Scrape the inside of the squash with a fork to remove the ‘spaghetti’.
5. Place in a bowl with the remaining ingredients and toss until the ‘spaghetti’ is completely coated.

Along with the spaghetti squash, a vegetable wrap and glass of cranberry kombucha made its way to my kitchen table. Ezekiel has a wonderful brand of sprouted bread and wraps that they have created. They aren’t gluten-free but they do have a great list of ingredients in them that not only provides that satisfying carb craving, but is equally healthy for your stomach. If I’m on the go and in a hurry, I’ll slap some hummus and chia seeds on a wrap, fold it up and stuff it in a lunch box with some carrots and walnuts. Before I head to the gym, I’ll smear some almond butter on one side and roll it up. It’s great for kids, easy to eat and tastes great. Tofutti cream cheese or smart balance butter with a sprinkle of cinnamon and ginger is another great idea for a spread when you are thinking of snack ideas for kids.

A squirt of lemon.

It’s mid-way through January and finally feeling like winter. The sky is painted grey and a fuzzy green scarf has snaked its way around my neck. The past few days have been some of my laziest. I’ve finished three books, slept ten+ hours per night, and have been in the company of a crackling fire.

Just because it’s cold out doesn’t mean soup and hot chocolate are the only things making way to my table. I’ve been keeping up the juicing, getting back to green smoothies and making sure to add veggies to nearly every meal throughout the day. Kale, an incredible superfood that seems to have sparked a creative fire to many health conscious foodies as well as your everyday cook, made its way to my kitchen. Its abundance in vitamins, ability to adapt to many recipes, and its availability in farmers markets and supermarkets make it an excellent addition to any diet.

Some people might have difficulty with the texture and bitterness of the green. Fortunately there is a way to remove the bitterness and add a little flavor without heating and destroying the nutrients it contains. While preparing the kale, stripping it of its leaves, and rinsing the dirt from it, try adding citrus and a sprinkle of sea salt. Massage the kale with its seasongings for a few minutes. The combination of the ingredients seems to ‘cook’ the greens without actually heating them. The bitterness is removed and the fibrous texture is gone. Not only does it become a better product, but the vitamin C in the citrus fruit allows your body to absorb more of the iron in the kale. This goes for all iron-rich, dark, leafy greens. So the next time you make a meal with spinach, kale or another green make sure you’re adding your vitamin C to give your body a boost. It’s not just lemon, grapefruit and oranges that have vitamin C, but bell peppers, tomatoes, and broccoli provide an adequate amount of vitamin C as well.

Just because it’s winter doesn’t mean you have to push the fresh produce behind. Be creative and switch things up with a light, spring salad. Don’t forget a squirt of lemon. 

Dusting off the cobwebs

A photo spread from the past weeks with an update on the treats and eats I’ve been making.

Chocolate Fudge Pie

The holidays are creeping around the corner. This means time spent with the family, memories to be photojournalisticaly documented, and forks digging into all the rich, decadent food. The nipply, bone-chilling weather tends to push the crowds indoors huddled against a fire with repeated comforting movies on the tv. A mug of coffee or hot chocolate for the kiddos isn’t rare to find during these winter months.

My family during our reunion last weekend.

This is all so wonderful and a favorite time spent for many people, however, it also goes hand in hand with the freshmen 15 gained during the first year of college. The weather gets too chilly for people to run outdoors, the food is peaked at its highest caloric density, and exercise and health seem to drop in priorities. This isn’t to say that you can’t spend quality time with family during the holidays or even dig in to some delicious treats, but there is a more efficient way of doing it that will keep you fit and fierce throughout the holidays.

First things first, a reachable goal is best to keep you motivated and healthy during these tough months. Recently, I read an article on Runner’s World about a Holiday Running Streak. What better way to stay motivated than set a goal of running every-single day from Thanksgiving to New Years. It can be indoors, outdoors, 8 miles or even 1. It’s something to keep you motivated and determined to stay healthy through the holidays. For me, when I’m feeling tired, lazy, or craving some guilty treats I try to head outside for a run to help push aside those negative cravings. 9 times out of 10 I come back ditching my original thoughts and head for something healthy. If I still crave something sweet, then heck, I’ll give myself a treat. But making a goal with the Holiday Running Streak is a commitment to myself that I will stay healthy and in shape during the holidays. Who’s with me?! If you’re in the twitter loop, #RWRunStreak is the hashtag to keep your followers updated and motivated to get out and get healthy.

One big hurdle for most people during the holidays are the desserts. They’re hard to resist, tend to be homemade from relatives (guilt trip to caving in) and so rich and chocolately. I understand that the holidays aren’t year round (wouldn’t that be nice) , so most people like to dig in and enjoy, normally wiping out all the calories burnt in your morning workout plus adding an additional 300. Well what if I said you could fill your sweet tooth and keep your slim figure? Your ears perked yet?

Let me introduce you to this mouth-watering, delicious dessert.

Chocolate Fudge Pie. It’s thick, fudgey, rich and sweet in oh so many ways. Best thing about it, it’s so much healthier than any chocolate fudge pie you can find at the market or most recipes online. This recipe is filled with fiber, antioxidants, and plenty of protein. What’s more not to like?

Ingredients

Crust:

• 1 cup whole wheat pastry flour
• 1 cup almond flour
• 1/3 cup water; ice-cold
• 1/4 cup almond meal
• 1/4 cup vanilla soy yogurt
• 1/4 cup canola oil
• 4 packets stevia*
• 1 tablespoon flax-seed meal
• 1 tablespoon baking powder
• 1 1/2 teaspoon kosher salt

Filling:

• 1 package of firm tofu
• 1 1/2 cups chocolate chips
• 2 tablespoons non-dairy milk
• 2 packets stevia
• 1 teaspoon pure vanilla extract
• 1 teaspoon cocoa powder
• 1/8 teaspoon kosher salt

*I’ve been switching up original sugar with stevia lately. I’ve heard some people don’t care for the flavor but it works for me and I feel happier with my sweeter decision. I find that I can use much less stevia than traditional sugar. I found a wonderful website  that has a conversion chart for sugar to stevia. If you decide to switch up your sweetener, I would recommend checking this site out.

Directions

Pre-heat at 395.

Crust:

1. Combine all dry ingredients in a food processor.
2. Add wet ingredients and process until fully combined.
3. Take half the dough and mold into a smooth ball with your hands.
4. Take a long sheet of plastic wrap and spread across a smooth surface.
5. Place the dough ball in the center of the plastic wrap and top with an additional, equal-sized plastic wrap sheet.
6. Press the ball gently down with your hands and form into a small circle. Take a rolling-pin and gently roll out the dough until you have a desired crust size. I like to do mine fairly thin. The plastic wrap is a trick my dad learned when taking a cooking class. It makes the process so much easier and uses no excess flour to roll out the dough.
7. Place the dough into your pie mold and press against the bottom and sides making sure not to tear the dough.
8. Add parchment paper and ceramic pie weights or dried beans on top of the pie.
9. Cook crust covered for 10-12 minutes
10. Uncover and cook for 5-10 minutes until you achieve a golden crust.
11. Let cool.

Filling:

1. Melt the chocolate chips on the stove top or in the microwave.
2. Combine melted chocolate with the remaining ingredients in a food processor.
3. Process until smooth.
4. Pour into pie crust and let chill in the fridge for an hour. It can be eaten within an hour or so, but I recommend letting it sit overnight. It firms up into a wonderful chocolate fudge consistency.

I can’t take credit of this pie without the incredible influence of Katie from Chocolate Covered Katie and Kathy from Lunch Box Bunch. Not only are these two women incredible in the culinary field, but they are making meals, digging into them and sharing recipes in the kindest manner; being vegan. Katie’s website is truly what it says; chocolate covered. It’s a dessert blog with a healthy twist. She shares a plethora of recipes that you can bet are all incredible. I tried out her chocolate fudge pie and was instantly hooked. If you are looking for desserts and want to keep them on the healthier side, head over her way. Kathy shares an endless amount of vegan meals, inspiring interviews as well as ideas for meatless-mondays. The photographs posted on her website kick your taste buds into hyper gear. If you’re hungry, bored, or need a good meal to make, no doubt you can find a great one on her site. I found one of my favorite websites through her blog, Finding Vegan, which coincidentely is creating by Kathy herself. It showcases mouth-watering recipes on the homepage with direct links to the recipe and the blog. I’d recommend giving it a look.

I have to admit that mid-way through writing this post I creeped into the kitchen and ate one or 8 bites of this pie. It is so much better than I thought. It’s been in the fridge since yesterday and has been able to firm up. The flavors are stronger and work so well together. I have to say that this has been my best dessert I’ve made to date. Best because the flavors are incredible, the pie is thick and rich, and the guiltless pleasure you can partake in as you find your way digging in with chocolate and crumbs covering your face.

I had extra dough for one pie so I made one more pie crust and two small tartlets. You can use the extra dough to make a thicker crust, or cut it into fun shapes and add on top of the pie, or make a lattice design on the top of your dessert like an apple pie. Have fun and experiment with ideas. I added raspberries and made a raspberry liquor sauce to drizzle on top. I’ll save that for another post.

What’s your favorite holiday dessert? Write a comment below and I will pick the best one and veganize it with a healthy twist!

Veggie Lentil Bowl- 5 Ingredients

It’s been a while and what better way to end a blogging fast than by introducing a new recipe. I’ve been hooked on lentils lately, not just because their filling qualities or their endless food combinations but the amount of nutrients stored in these small pods.

I’ve been introducing a variety of vegetables and grains to the lentils to produce different meals to keep my taste buds constantly entertained. The most common players are quinoa, sun-dried tomatoes, and tofu. Tonight was a great combination that was full of nutrients, flavor, satiety, and energy for my late night workout.

This dinner is much easier than you would assume, cheap to make, and uses only 5 ingredients! Let’s dig in.

 

Veggie Lentil Bowl

• 1/4 tsp kosher/sea salt
• 1 tbsp olive oil
• 1/4 cup sun-dried tomatoes
• 1 cup dried lentils; cooked
• 8 large brussel sprouts; quartered

Directions:

1. Soak lentils in water while you prepare the pot to cook them. Bring 4 cups of water to a boil in a large pot (with a lid). Rinse lentils and add to the pot. Continue the boil for 2 minutes and then reduce to a simmer. After a few minutes, take the lid off and simmer for an additional 10-20 minutes.
2. Add oil to a skillet and heat on the stove top. Add chopped brussel sprouts and a little bit of water. Cover and let cook on medium heat for 2-4 minutes. Remove the lid and continue cooking until brussel sprouts get a golden color on some of the sides, but remain green on the majority of the vegetable.
3. Combine brussel sprouts, cooked lentils, sun-dried tomatoes and salt to a bowl and mix.

I enjoy drizzling balsamic vinegar on top to further enhance the flavors and give the meal a unique twist. If you think you’re not a fan of brussel sprouts, try roasting them. Experiment with other ingredients. Add garlic, quinoa, and carrots. Try making a breakfast bowl by combining tofu, spinach, and roasted walnuts. Enjoy!

 

 

Sundays

Currently the kitchen table is flooded with an assortment of things I’ve stacked on. Multiple water glasses, cup of rooibos tea, a sheet of paper with a few new recipes, a vase full of red roses, a handful of colorful highlighters and my computer.

This morning seemed to follow in the footsteps of my previous morning; good  vibes, delicious food, and friendly conversations. My best friend, Jaclyn, came into town today and headed to my place. We talked, laughed, ate some homemade pizza and discussed our plans for the summer. A road trip is in order and we couldn’t be anymore excited. We began working out some details, but decided to save a majority of the planning for winter vacation. We are still in school right now and that needs to be the focus. Once winter break hits, it’s time  for fun and time for planning.

I woke up this morning, laced up my shoes, and headed out the door for a 3.5 mile run. An hour later I sat in the kitchen, showered and began digging into a fresh grapefruit.  I’ve found myself in a grapefruit craze, trying varieties from all over the city. I’ve tasted ones that I picked right off the tree, I’ve tried ones fresh from the farmers market, ate them from Henry’s grocery store, and sampled from other local growers. They all seem to have a unique flavor in themselves. Some are plump and juicy. Those that are, spray a rainstorm of fruit juice on the countertops. Some are dense, making it difficult to puncture in, even if you are using a serrated spoon. Some are just so perfect that you must go back for seconds.

Music plays on and the sun keeps migrating.  I’ve been drowning myself in tea and water. I ate a small slice of homemade vegetable pizza. The herbs were from the garden, the sauce- homemade, and the pizza cooked with a thin crust. I spent time in Italy this summer and I know when I taste a good pizza. The crust must be thin, the flavors standing strong, the ingredients minimal, and it all must be fresh. A plate and napkin are optional. A hand can do the trick. It’s even okay if some of the sauce drips off the pizza and slides down your hand. Food doesn’t always have to be proper, eaten delicately and wiped up with a crisp, white napkin. Just enjoy it.

The clock ticked and lunch seemed to crawl right on by. I seemed to be too lazy to make a salad, not interested in anything warm or cooked, and had a craving for cucumbers. A sandwich solved the problem. Rich sourdough bread, homemade sun-dried tomatoes, pungent mustard, peeled cucumbers, a drizzle of balsamic vinegar, and a light spread of tofutti completed my sandwich. Nothing too fancy, but just right.

You know those peaceful days where your house is shaded by the large oak trees. Where the wood floors in the living room bring a sense of comfort. When the soundtrack to your day is Bon Iver and artists with similar voices. Where a gentle smoke is rising from a warm, earthy tea steeping in a blue mug. When even though you’ve already ran, showered, and started your day, you end up back in pajamas. When your conversations are nothing but good thoughts, future plans and filling each others lives with hope. When the food is good, homemade and healthy. Today was like this..and I couldn’t be happier.

 

 

 

 

 

 

Three sinful bites

I have to admit, it’s not a common occurrence when I crave sugary candy, creamy desserts, and spoonfuls of melted chocolate. I mean, I’m not chewing on bark all day long,  but I stay pretty satisfied with the meals that I make. However, there are just sometimes when you need to dig into something a little sinful.

With Halloween around the corner, this dessert and my craving seemed to fit right into place. Chocolate was the only thing on my mind and the first thing on my plate. I propped open the fridge and began searching for well fit ingredients. Some type of nut butter sounded right for the job. I didn’t care for the peanut butter in the fridge and it just seemed too typical for this dessert. I needed something a bit more unique. I’m a big fan of almond butter, but I didn’t have any at the moment. I’ve been working my way through a jar of sesame tahini and figured that would suit this dessert just wonderfully.

As many of my readers know, I have this fascination with salted..well..anything. I think a little sprinkle of sea salt can do wonders for a dish. What’s slightly funny is that I use very little salt in most of my dishes, but when I use it, I make it count.

Back to the dessert. A dark chocolate cup was the starting point for this sinful bite. Layering sesame tahini, bananas, and sea salt was the simple works of this dessert. Two layers up and the tahini begins to drool off the sides of the chocolate. As your mind starts going numb, your thoughts becoming blank, I will say all you need to do is grab and bite. Yes. Put the whole shot in your mouth. Close your eyes and savour each and every flavor.

Repeat 3 more times.