debi – #arbonne30




I want to introduce you to some girls…first the girls on the left –

These girls whom 2 years ago this month, took a leap of faith and tried a 30 Day, Detox Healthy Living Program, when the medical community, the fitness community and natural herbal & healing practitioners community all had failed her. This girl (same person) ate โ€˜cleanโ€™, was a vegetarian for 15 years & a healthy eater, was a fitness instructor and very physically active.

So why werenโ€™t the 9 different medical specialists she had been seeing for over 3 years consisting of endless lab visits, misdiagnoses, MRIs, Ultrasounds, x-rays, office visits, co-pays, injections, countless money on prescriptions, blood work, stool studies, colonoscopies, surgeries, antibiotics, allergy testings, etc. could not cure her multitude of physical conditions she had:

๐Ÿ’ฃDaily Migraines
๐Ÿ’ฃUnexplained Weight Gain
๐Ÿ’ฃEarly Menopause
๐Ÿ’ฃAcid Reflux
๐Ÿ’ฃSevere Pain & Bloating
๐Ÿ’ฃPersistent Laryngitis
๐Ÿ’ฃDifficulty swallowing
๐Ÿ’ฃCystic Acne
๐Ÿ’ฃPoor Metabolism
๐Ÿ’ฃDry eyes

…able to cure her or relieve any of her symptoms? This girl was STRUGGLING. Everyday was so tough to make it through. Constant pain and suffering. She was desperate for a cure. Desperate for resolution. Desperate for change. Desperate for help.

This girl did her due diligence and researched EVERY healthy eating program out there in order to clean, detoxify her body and to reset her failing adrenal system (the ONLY cure). Upon discussing with her endocrinologist and GI, there were many โ€˜diet fadsโ€™ they did NOT recommend (i.e. keto, paleo, Weight Watchers, Shakeology, Advocare, Medifast, Thrive, etc.) because of their planโ€™s program philosophy not being healthy (which is the goal here, right?) or the unhealthy ingredients in their products. What they could stand behind was this 30 Day Healthy Living program this girl found through the help of her coach, whom also has her degree in nutrition and owns her own gym,ย Suzanne Gross Manchester. This program changed and saved her life.


75233486_10220789552673679_4454876307183894528_nNow let me introduce you to these girls on the right –

These girls are humbled and grateful.This girl (same person) is not bragging, just so thankful for the opportunity of healing and wants to share with everyone that YES it is POSSIBLE. This girl found a solution and tried this 30 Day program which is NOT a diet. It is NOT a fad. But it is about teaching you how to properly eliminate foods and beverages from your diet that are highly acidic, allergenic and addictive, while balancing your blood sugar and supporting your elimination organs and truly eating clean. This girl is the new ME. I had nothing to lose and EVERYTHING to gain. After day 3, I started to notice my distended stomach was almost completely flat. By day 5 my daily migraines stopped. By day 7, I had so much energy and was finally sleeping through the night. I wasnโ€™t coughing every night before bed. I didnโ€™t need eye drops every couple hours on a daily basis. I was finally using the bathroom regularly (hallelujah) and my skin was glowing!

After my 30 days not only did I lose 18 pounds, HALF of the weight I had put on in 3 YEARS, but I was feeling and looking like a completely different person…this was so easy! I was eating healthier and more complete than I ever had and my body was healing, naturally – so now I was on a mission to lose more weight. My goal was to drop several pant sizes and go on a new clothes shopping spree, so I decided to do another 60 days in a row. Now mind you – here I was giving up my favorite โ€˜comfortโ€™ foods and drinks over THANKSGIVING, CHRISTMAS and NEW YEARS = NO PROBLEM! I was eating great, delicious, healthy foods, not giving up calories, seeing & feeling immediate results quickly – I GOT THIS!!!

90 days later THIS GIRL lost 45 pounds, went from a size 14 pants to a size 6, an XL shirt to a Small, I lost 22 inches total, I even went from a 38 D to a 36 C and I also LOST all of my ailments and medical conditions that had plagued me for over 3 years. I was able to get off of ALL of my 11 medications (except Synthroid for my thyroid, but it got dropped from 1.0 mcg to .15 mcg). And YES! I did get to go on that shopping spree and buy all new โ€˜skinnyโ€™ clothes, clothes in sizes I have NEVER been able to wear in my entire adult life = it felt and continues to feel freaking amazing!!!ย ๐Ÿ†๐Ÿ’ช

So here this girl is 2 years later, STILL living this 30 Day program, sustaining this way of living 90/10 and I have lost ANOTHER 10 pounds LIVING this lifestyle, because IT WORKS and is DOABLE. I am now a size 4 jeans, an XS top, Size 2 in dresses and most importantly I am now a walking testimonial, a health coach, and have been able to spread my love and gratitude for this life-changing company, program and process.

On the precipice of my 2 year anniversary, I have had the pleasure and opportunity of successfully helping and coach over 60 friends, family and strangers to reach their goals of better health and happiness through this 30 Day Program. Nothing gives me greater pleasure than to share all the tremendous benefits with anyone that wants to strive for a healthier lifestyle.


emily – #arbonne30



“EVERY hesitant to post this so please be kind. Also please feelย free to share! Absolutely in no way shape or form is this a glamorous post but this is myย #arbonne30daystohealthylivingย ! Pic on the right I was 267LBS pic on the left Iโ€™m at 242LBS. .

Growing up I was a ballerina. A size 1 or 2 so when weight started to pile on from comfort eating and having zero motivation it became a down hill spiral. .
Over the past five years I struggled with multiple health issues and serious depression. I was struggling to just make it through the day. After therapy and working through one of the hardest times of my life I was finally mentally ready to tackle my health. .
I saw the posts about #arbonne30daystohealthyliving and immediately was turned off and thought it was bullshit but my friend Breana Clark kept checking in. After three months of trying it my way and eating what I thought was healthy, working out to no end, and barely loosing five pounds in a month I gave it a try. Iโ€™m so happy I did.
My first thought was this is going to suck. The food and shakes are going to be nasty. Boy was I so wrong. The meals are amazing and the shakes were confusing. They were so good but how could this be healthy? To my surprise whole foods and plant based products are actually better tasting. I was blown away at how easy it was to eat clean. I started as a preferred client but after experiencing this life changing program I became a consultant. This arbonne community is more then a bunch of girls on insta. Itโ€™s a supportive family. They push you and are there for you. They teach you about your body and what goes in it! Thatโ€™s why Iโ€™m consulting because I believe in it. I believe it can change life style habits and create a healthy future for those who want it. .
Iโ€™m no way near where I want to be but Iโ€™m on my way there. 25LBS down with no gym and it can only get better as I increase exercise. Onward! Looking forward to helping others!ย ๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š

๐‘ช๐’“๐’†๐’‚๐’Ž๐’š ๐’‘๐’‚๐’”๐’•๐’‚ ๐’˜๐’Š๐’•๐’‰ ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’”โฃ


๐‘ป๐’‰๐’Š๐’” ๐’‘๐’‚๐’”๐’•๐’‚ ๐’ƒ๐’๐’˜๐’ ๐’Š๐’” ๐’‡๐’–๐’๐’ ๐’๐’‡ ๐’๐’–๐’•๐’“๐’Š๐’†๐’๐’•๐’” ๐’˜๐’Š๐’•๐’‰ ๐’‚๐’๐’•๐’Š-๐’„๐’‚๐’๐’„๐’†๐’“, ๐’‚๐’๐’•๐’Š-๐’‚๐’ˆ๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐’…๐’Š๐’”๐’†๐’‚๐’”๐’† ๐’‡๐’Š๐’ˆ๐’‰๐’•๐’Š๐’๐’ˆ ๐’‘๐’“๐’๐’‘๐’†๐’“๐’•๐’Š๐’†๐’”ย ย ๐‘ผ๐’”๐’† ๐’‚ ๐’ƒ๐’†๐’‚๐’ ๐’๐’“ ๐’๐’†๐’๐’•๐’Š๐’ ๐’‘๐’‚๐’”๐’•๐’‚ ๐’•๐’ ๐’‚๐’…๐’… ๐’†๐’—๐’†๐’ ๐’Ž๐’๐’“๐’† ๐’๐’–๐’•๐’“๐’Š๐’†๐’๐’•๐’”, ๐’†๐’”๐’‘๐’†๐’„๐’Š๐’‚๐’๐’๐’š ๐’‘๐’“๐’๐’•๐’†๐’Š๐’ ๐’‚๐’๐’… ๐’‡๐’Š๐’ƒ๐’†๐’“. โฃ
๐‘ช๐’“๐’†๐’‚๐’Ž๐’š ๐’‘๐’‚๐’”๐’•๐’‚ ๐’˜๐’Š๐’•๐’‰ ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’”โฃ
๐‘ฉ๐’š: @๐’†๐’‚๐’“๐’•๐’‰๐’๐’‡๐’Ž๐’‚๐’“๐’Š๐’‚๐’‚โฃ
๐‘ฐ ๐‘ต ๐‘ฎ ๐‘น ๐‘ฌ ๐‘ซ ๐‘ฐ ๐‘ฌ ๐‘ต ๐‘ป ๐‘บ โฃ
125๐’ˆ ๐’‘๐’‚๐’”๐’•๐’‚ ๐’๐’‡ ๐’„๐’‰๐’๐’Š๐’„๐’†โฃ
1/2 ๐’Ž๐’†๐’…๐’Š๐’–๐’Ž ๐’๐’๐’Š๐’๐’, ๐’„๐’‰๐’๐’‘๐’‘๐’†๐’…โฃ
150๐’ˆ ๐’Ž๐’–๐’”๐’‰๐’“๐’๐’๐’Ž๐’”, ๐’„๐’‰๐’๐’‘๐’‘๐’†๐’…โฃ
2 ๐’•๐’ƒ๐’”๐’‘ ๐’•๐’๐’Ž๐’‚๐’•๐’ ๐’‘๐’‚๐’”๐’•๐’†โฃ
1/2 ๐’„๐’‚๐’ ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’”, ๐’…๐’“๐’‚๐’Š๐’๐’†๐’… ๐’‚๐’๐’… ๐’“๐’Š๐’๐’”๐’†๐’…โฃ
1/4 ๐’„๐’‚๐’ ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’Ž๐’Š๐’๐’Œโฃ
1/2 ๐’•๐’”๐’‘ ๐’‘๐’‚๐’‘๐’“๐’Š๐’Œ๐’‚โฃ
2 ๐’•๐’”๐’‘ ๐’„๐’–๐’“๐’“๐’š ๐’‘๐’๐’˜๐’…๐’†๐’“โฃ
1 ๐’•๐’ƒ๐’”๐’‘ ๐’•๐’‚๐’Ž๐’‚๐’“๐’Šโฃ
1 ๐’•๐’ƒ๐’”๐’‘ ๐’๐’–๐’•๐’“๐’Š๐’•๐’Š๐’๐’๐’‚๐’ ๐’š๐’†๐’‚๐’”๐’•โฃ
1 ๐’•๐’”๐’‘ ๐’„๐’๐’“๐’๐’‡๐’๐’๐’–๐’“โฃ
1/4 ๐’„๐’–๐’‘ ๐’ˆ๐’“๐’†๐’†๐’ ๐’‘๐’†๐’‚๐’”โฃ
๐‘ณ๐’‚๐’“๐’ˆ๐’† ๐’‰๐’‚๐’๐’…๐’‡๐’–๐’ ๐’”๐’‘๐’Š๐’๐’‚๐’„๐’‰โฃ
๐‘ฐ ๐‘ต ๐‘บ ๐‘ป ๐‘น ๐‘ผ ๐‘ช ๐‘ป ๐‘ฐ ๐‘ถ ๐‘ต ๐‘บโฃ
๐‘ช๐’๐’๐’Œ ๐’•๐’‰๐’† ๐’‘๐’‚๐’”๐’•๐’‚ ๐’‚๐’„๐’„๐’๐’“๐’…๐’Š๐’๐’ˆ ๐’•๐’ ๐’Š๐’๐’”๐’•๐’“๐’–๐’„๐’•๐’Š๐’๐’๐’” ๐’๐’ ๐’‘๐’‚๐’„๐’Œ๐’‚๐’ˆ๐’Š๐’๐’ˆ. ๐‘จ๐’…๐’… ๐’•๐’‰๐’† ๐’๐’๐’Š๐’๐’ ๐’‚๐’๐’… ๐’Ž๐’–๐’”๐’‰๐’“๐’๐’๐’Ž๐’” ๐’•๐’ ๐’‚ ๐’๐’๐’-๐’”๐’•๐’Š๐’„๐’Œ ๐’‡๐’“๐’š๐’Š๐’๐’ˆ ๐’‘๐’‚๐’ ๐’‚๐’๐’… ๐’„๐’๐’๐’Œ ๐’‡๐’๐’“ 3-4 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’”, ๐’–๐’๐’•๐’Š๐’ ๐’•๐’‰๐’† ๐’Ž๐’–๐’”๐’‰๐’“๐’๐’๐’Ž๐’” ๐’”๐’๐’‡๐’•๐’†๐’. ๐‘ป๐’‰๐’†๐’, ๐’‚๐’…๐’… ๐’•๐’‰๐’† ๐’•๐’๐’Ž๐’‚๐’•๐’ ๐’‘๐’‚๐’”๐’•๐’‚ ๐’‚๐’๐’… ๐’”๐’•๐’Š๐’“ ๐’‡๐’๐’“ ๐’‚ ๐’Ž๐’Š๐’๐’–๐’•๐’† ๐’•๐’ ๐’„๐’๐’‚๐’•. ๐‘จ๐’…๐’… ๐’•๐’‰๐’† ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’” ๐’•๐’๐’ˆ๐’†๐’•๐’‰๐’†๐’“ ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’Ž๐’Š๐’๐’Œ, ๐’‘๐’‚๐’‘๐’“๐’Š๐’Œ๐’‚, ๐’„๐’–๐’“๐’“๐’š ๐’‘๐’๐’˜๐’…๐’†๐’“, ๐’•๐’‚๐’Ž๐’‚๐’“๐’Š ๐’‚๐’๐’… ๐’๐’–๐’•๐’“๐’Š๐’•๐’Š๐’๐’๐’‚๐’ ๐’š๐’†๐’‚๐’”๐’•. ๐‘ช๐’๐’๐’Œ ๐’‡๐’๐’“ 3-4 ๐’Ž๐’Š๐’๐’–๐’•๐’†๐’”, ๐’”๐’•๐’Š๐’“๐’“๐’Š๐’๐’ˆ ๐’‡๐’“๐’†๐’’๐’–๐’†๐’๐’•๐’๐’š, ๐’•๐’‰๐’†๐’ ๐’‚๐’• ๐’•๐’‰๐’† ๐’๐’‚๐’”๐’• ๐’Ž๐’Š๐’๐’–๐’•๐’† ๐’‚๐’…๐’… ๐’•๐’‰๐’† ๐’‘๐’‚๐’”๐’•๐’‚ ๐’•๐’๐’ˆ๐’†๐’•๐’‰๐’†๐’“ ๐’˜๐’Š๐’•๐’‰ ๐’•๐’‰๐’† ๐’„๐’๐’“๐’๐’‡๐’๐’๐’–๐’“, ๐’ˆ๐’“๐’†๐’†๐’ ๐’‘๐’†๐’‚๐’” ๐’‚๐’๐’… ๐’”๐’‘๐’Š๐’๐’‚๐’„๐’‰ ๐’•๐’ ๐’‚๐’๐’๐’๐’˜ ๐’•๐’‰๐’† ๐’”๐’‚๐’–๐’„๐’† ๐’•๐’ ๐’•๐’‰๐’Š๐’„๐’Œ๐’†๐’ ๐’‚๐’๐’… ๐’•๐’‰๐’† ๐’”๐’‘๐’Š๐’๐’‚๐’„๐’‰ ๐’•๐’ ๐’˜๐’Š๐’๐’•. ๐‘บ๐’†๐’“๐’—๐’† ๐’Š๐’Ž๐’Ž๐’†๐’…๐’Š๐’‚๐’•๐’†๐’๐’š.โฃ

๐’Ž๐’š ๐’•๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’Ž๐’†๐’๐’– ๐’‘๐’๐’‚๐’

PicMonkey Collage.jpg

๐‘บ๐’ ๐’Ž๐’š ๐’‰๐’–๐’ƒ๐’ƒ๐’š ๐’‚๐’๐’… ๐‘ฐ ๐’˜๐’Š๐’๐’ ๐’‚๐’„๐’•๐’–๐’‚๐’๐’๐’š ๐’ƒ๐’† ๐’˜๐’Š๐’•๐’‰ ๐’‰๐’Š๐’” ๐’‡๐’‚๐’Ž๐’Š๐’๐’š ๐’‡๐’๐’“ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐‘ฐ ๐’˜๐’Š๐’๐’ ๐’‹๐’–๐’”๐’• ๐’ƒ๐’† ๐’ƒ๐’“๐’Š๐’๐’ˆ๐’Š๐’๐’ˆ ๐’‚ ๐’…๐’Š๐’”๐’‰. ๐‘ฉ๐’–๐’• ๐‘ฐ ๐’‚๐’๐’”๐’ ๐’‘๐’๐’‚๐’ ๐’•๐’ ๐’‰๐’‚๐’—๐’† ๐’‚ ๐’‚ ๐’”๐’Ž๐’‚๐’๐’ ๐‘ญ๐’“๐’Š๐’†๐’๐’…๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’•๐’‰๐’Š๐’” ๐’š๐’†๐’‚๐’“ ๐’˜๐’Š๐’•๐’‰ ๐’‹๐’–๐’”๐’• ๐’‚ ๐’‡๐’†๐’˜ ๐’‘๐’†๐’๐’‘๐’๐’† ๐’˜๐’†’๐’—๐’† ๐’“๐’†๐’„๐’†๐’๐’•๐’๐’š ๐’Ž๐’‚๐’…๐’† ๐’‡๐’“๐’Š๐’†๐’๐’…๐’” ๐’˜๐’Š๐’•๐’‰ ๐’”๐’Š๐’๐’„๐’† ๐’Ž๐’๐’—๐’Š๐’๐’ˆ ๐’•๐’ ๐‘ต๐’†๐’˜ ๐‘ฑ๐’†๐’“๐’”๐’†๐’š. ๐‘จ๐’” ๐’‡๐’‚๐’“ ๐’‚๐’” ๐‘ฐ ๐’Œ๐’๐’๐’˜ ๐’๐’๐’๐’† ๐’๐’‡ ๐’•๐’‰๐’†๐’Ž ๐’‚๐’“๐’† ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐’๐’†๐’• ๐’‚๐’๐’๐’๐’† ๐’—๐’†๐’ˆ๐’‚๐’ ๐’”๐’ ๐’•๐’‰๐’Š๐’” ๐’˜๐’Š๐’๐’ ๐’ƒ๐’† ๐’‚ ๐’ˆ๐’๐’๐’… ๐’Š๐’๐’•๐’“๐’ ๐’‡๐’๐’“ ๐’•๐’‰๐’†๐’Ž.

๐‘ด๐’š ๐’‰๐’–๐’ƒ๐’ƒ๐’š ๐’‚๐’๐’… ๐‘ฐ ๐’‚๐’“๐’† ๐’–๐’”๐’–๐’‚๐’๐’๐’š ๐’‚๐’๐’˜๐’‚๐’š๐’” ๐’๐’–๐’• ๐’‚๐’• ๐’”๐’๐’Ž๐’†๐’๐’๐’† ๐’†๐’๐’”๐’†’๐’” ๐’‘๐’๐’‚๐’„๐’† ๐’‡๐’๐’“ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’”๐’ ๐‘ฐ ๐’–๐’”๐’–๐’‚๐’๐’๐’š ๐’๐’†๐’—๐’†๐’“ ๐’Ž๐’‚๐’Œ๐’† ๐’‚ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’‡๐’†๐’‚๐’”๐’•. ๐‘ฐ ๐’•๐’‰๐’Š๐’๐’Œ ๐’Š๐’ ๐’•๐’‰๐’† ๐’‚๐’๐’Ž๐’๐’”๐’• 13 ๐’š๐’†๐’‚๐’“๐’” ๐’˜๐’†’๐’—๐’† ๐’ƒ๐’†๐’†๐’ ๐’Ž๐’‚๐’“๐’“๐’Š๐’†๐’… ๐‘ฐ’๐’—๐’† ๐’…๐’๐’๐’† ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’Ž๐’‚๐’š๐’š๐’š๐’š๐’š๐’ƒ๐’† 3 ๐’•๐’Š๐’Ž๐’†๐’”? ๐‘จ๐’๐’… ๐’‚๐’๐’ ๐’•๐’‰๐’๐’”๐’† ๐’•๐’Š๐’Ž๐’†๐’” ๐’˜๐’† ๐’˜๐’†๐’“๐’† ๐’”๐’•๐’Š๐’๐’ ๐’‘๐’“๐’†๐’…๐’๐’Ž๐’Š๐’๐’‚๐’๐’•๐’๐’š ๐’Ž๐’†๐’‚๐’• ๐’†๐’‚๐’•๐’†๐’“๐’”, ๐’‚๐’๐’… ๐’…๐’Š๐’… ๐’•๐’‰๐’† ๐’˜๐’‰๐’๐’๐’† ๐’•๐’–๐’“๐’Œ๐’†๐’š ๐’‚๐’๐’… ๐’‚๐’๐’ ๐’•๐’‰๐’† ๐’‡๐’Š๐’™๐’Š๐’’๐’” ๐’•๐’‰๐’Š๐’๐’ˆ.

๐‘ฉ๐’†๐’„๐’๐’Ž๐’Š๐’๐’ˆ ๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ (๐’†๐’—๐’†๐’๐’•๐’–๐’‚๐’๐’๐’š ๐‘ฝ๐’†๐’ˆ๐’‚๐’) ๐’‰๐’‚๐’” ๐’ƒ๐’†๐’†๐’ ๐’‚ ๐’๐’๐’๐’ˆ ๐’๐’๐’๐’ˆ ๐’‘๐’“๐’๐’„๐’†๐’”๐’” ๐’‡๐’๐’“ ๐’Ž๐’†. ๐‘ฐ ๐’ˆ๐’“๐’†๐’˜ ๐’–๐’‘ ๐’๐’ ๐’Ž๐’†๐’‚๐’• ๐’‚๐’๐’… ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’” ๐’‚๐’๐’… ๐’Ž๐’‚๐’“๐’“๐’Š๐’†๐’… ๐’‚๐’ ๐‘ฐ๐’“๐’Š๐’”๐’‰ ๐’ˆ๐’–๐’š ๐’˜๐’‰๐’ ๐’๐’ƒ๐’—๐’Š๐’๐’–๐’”๐’๐’š ๐’ˆ๐’“๐’†๐’˜ ๐’–๐’‘ ๐’•๐’‰๐’† ๐’”๐’‚๐’Ž๐’†. ๐‘ฉ๐’–๐’• ๐’”๐’Š๐’๐’„๐’† ๐‘ฐ ๐’˜๐’‚๐’” ๐’š๐’๐’–๐’๐’ˆ ๐’Ž๐’š ๐’„๐’๐’๐’”๐’„๐’Š๐’†๐’๐’„๐’† ๐’‚๐’๐’˜๐’‚๐’š๐’” ๐’ƒ๐’๐’•๐’‰๐’†๐’“๐’†๐’… ๐’Ž๐’† ๐’˜๐’‰๐’†๐’ ๐‘ฐ ๐’‚๐’•๐’† ๐’‚๐’๐’Š๐’Ž๐’‚๐’ ๐’‡๐’๐’†๐’”๐’‰. ๐‘จ๐’๐’•๐’‰๐’๐’–๐’ˆ๐’‰ ๐‘ฐ ๐’๐’๐’—๐’†๐’… ๐’•๐’‰๐’† ๐’‡๐’๐’‚๐’—๐’๐’“ (๐’†๐’”๐’‘๐’†๐’„๐’Š๐’‚๐’๐’๐’š ๐’‘๐’๐’“๐’Œ), ๐’Š๐’• ๐’‡๐’†๐’๐’• ๐’ƒ๐’‚๐’“๐’ƒ๐’‚๐’“๐’Š๐’„ ๐’•๐’ ๐’Ž๐’† ๐’‚๐’๐’… ๐’–๐’๐’‡๐’‚๐’Š๐’“ ๐’•๐’ ๐’•๐’‰๐’† ๐’‚๐’๐’Š๐’Ž๐’‚๐’๐’”, ๐‘ฉ๐’–๐’• ๐’•๐’‰๐’† ๐’˜๐’๐’“๐’๐’… ๐’‚๐’“๐’๐’–๐’๐’… ๐’Ž๐’† ๐’˜๐’†๐’“๐’† ๐’‡๐’Š๐’๐’๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’Ž๐’†๐’‚๐’• ๐’†๐’‚๐’•๐’†๐’“๐’”, ๐’๐’๐’• ๐’—๐’†๐’ˆ๐’‚๐’๐’”, ๐’๐’๐’• ๐’†๐’—๐’†๐’ ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’๐’” ๐’‚๐’๐’… ๐’Š๐’ˆ๐’๐’๐’“๐’Š๐’๐’ˆ ๐’Ž๐’š ๐’•๐’“๐’–๐’† ๐’‡๐’†๐’†๐’๐’Š๐’๐’ˆ๐’” ๐’˜๐’‚๐’” ๐’•๐’๐’ ๐’†๐’‚๐’”๐’š. ๐‘ฐ ๐’‡๐’๐’–๐’๐’… ๐’Ž๐’š๐’”๐’†๐’๐’‡ ๐’†๐’‚๐’•๐’Š๐’๐’ˆ ๐’‹๐’–๐’๐’Œ ๐’‡๐’๐’๐’…๐’” ๐’‚๐’” ๐’‚๐’๐’•๐’†๐’“๐’๐’‚๐’•๐’Š๐’—๐’†๐’” ๐’•๐’ ๐’†๐’‚๐’•๐’Š๐’๐’ˆ ๐’‚๐’๐’š๐’•๐’‰๐’Š๐’๐’ˆ ๐’˜๐’Š๐’•๐’‰ ๐’Ž๐’†๐’‚๐’• ๐’ƒ๐’š-๐’‘๐’“๐’๐’…๐’–๐’„๐’•๐’”, ๐’•๐’‰๐’†๐’ ๐‘ฐ ๐’“๐’†๐’‚๐’๐’Š๐’›๐’†๐’… ๐’Ž๐’‚๐’๐’š ๐’๐’‡ ๐’•๐’‰๐’† ๐’‹๐’–๐’๐’Œ ๐’‡๐’๐’๐’…๐’” ๐‘ฐ ๐’˜๐’‚๐’” ๐’†๐’‚๐’•๐’Š๐’๐’ˆ ๐’‰๐’‚๐’… ๐’‚๐’๐’Š๐’Ž๐’‚๐’ ๐’ƒ๐’š-๐’‘๐’“๐’๐’…๐’–๐’„๐’•๐’” ๐’Š๐’ ๐’•๐’‰๐’†๐’Ž. ๐‘ฐ ๐’˜๐’‚๐’” ๐’ˆ๐’‚๐’Š๐’๐’Š๐’๐’ˆ ๐’˜๐’†๐’Š๐’ˆ๐’‰๐’• ๐’‚๐’๐’… ๐’”๐’Š๐’Ž๐’‘๐’๐’š ๐’๐’๐’• ๐’‡๐’‚๐’„๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’‡๐’‚๐’„๐’• ๐’•๐’‰๐’‚๐’• ๐’‚๐’” ๐’‚ ๐’ˆ๐’“๐’๐’˜๐’ ๐’‚&& ๐’‚๐’…๐’–๐’๐’• ๐‘ฐ ๐’„๐’๐’–๐’๐’… ๐’•๐’†๐’‚๐’„๐’‰ ๐’Ž๐’š๐’”๐’†๐’๐’‡ ๐’‰๐’๐’˜ ๐’•๐’ ๐’†๐’‚๐’• ๐’ƒ๐’†๐’•๐’•๐’†๐’“. ๐‘ณ๐’†๐’‚๐’“๐’ ๐’‰๐’๐’˜ ๐’•๐’ ๐’†๐’‚๐’•/๐’„๐’๐’๐’Œ ๐’—๐’†๐’ˆ๐’ˆ๐’Š๐’†๐’” ๐’Š๐’ ๐’˜๐’‚๐’š๐’” ๐‘ฐ ๐’˜๐’๐’–๐’๐’… ๐’†๐’๐’‹๐’๐’š ๐’•๐’‰๐’†๐’Ž. ๐‘ณ๐’†๐’‚๐’“๐’ ๐’‰๐’๐’˜ ๐’•๐’ ๐’„๐’๐’๐’Œ ๐’…๐’Š๐’‡๐’‡๐’†๐’“๐’†๐’๐’• ๐’‡๐’๐’๐’…๐’”. ๐‘ณ๐’†๐’‚๐’“๐’ ๐’‰๐’๐’˜ ๐’•๐’ ๐’๐’Š๐’—๐’† ๐’‚ ๐’Ž๐’๐’“๐’† ๐’„๐’๐’Ž๐’‘๐’‚๐’”๐’”๐’Š๐’๐’๐’‚๐’•๐’† ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’๐’Š๐’‡๐’†.

๐‘ฉ๐’–๐’•, ๐’”๐’Š๐’๐’„๐’† ๐‘ฐ’๐’Ž ๐’๐’†๐’˜๐’†๐’“ ๐’•๐’ ๐’…๐’๐’Š๐’๐’ˆ ๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’/๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐’Ž๐’†๐’๐’– ๐’‘๐’๐’‚๐’๐’๐’Š๐’๐’ˆ, ๐’†๐’”๐’‘๐’†๐’„๐’Š๐’‚๐’๐’๐’š ๐’‡๐’๐’“ ๐’‚ ๐’ƒ๐’Š๐’ˆ ๐’‡๐’†๐’‚๐’”๐’• ๐’๐’Š๐’Œ๐’† ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ, ๐‘ฐ ๐’…๐’†๐’„๐’Š๐’…๐’†๐’… ๐‘ฐ ๐’˜๐’๐’–๐’๐’… ๐’๐’†๐’‚๐’—๐’† ๐’•๐’‰๐’† ๐’“๐’†๐’„๐’Š๐’‘๐’† ๐’„๐’“๐’†๐’‚๐’•๐’Š๐’๐’ ๐’•๐’‰๐’Š๐’” ๐’š๐’†๐’‚๐’“ ๐’•๐’ ๐’‘๐’†๐’๐’‘๐’๐’† ๐’˜๐’‰๐’’๐’—๐’† ๐’ƒ๐’†๐’†๐’ ๐’…๐’๐’Š๐’๐’ˆ ๐’•๐’‰๐’Š๐’” ๐’๐’๐’๐’ˆ๐’†๐’“ ๐’•๐’‰๐’‚๐’ ๐’Ž๐’† ๐’‚๐’๐’… ๐’”๐’‰๐’‚๐’“๐’† ๐’•๐’‰๐’† ๐’“๐’†๐’„๐’Š๐’‘๐’†๐’” ๐‘ฐ ๐’Š๐’๐’•๐’†๐’๐’… ๐’•๐’ ๐’–๐’”๐’†, ๐’˜๐’Š๐’•๐’‰ ๐’‚๐’๐’ ๐’๐’‡ ๐’š๐’๐’–. ๐‘ฐ๐’๐’„๐’๐’–๐’…๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’…๐’Š๐’”๐’‰ ๐‘ฐ ๐’˜๐’Š๐’๐’ ๐’ƒ๐’† ๐’•๐’‚๐’Œ๐’Š๐’๐’ˆ ๐’•๐’ ๐’Ž๐’š ๐’”๐’Š๐’”๐’•๐’†๐’“-๐’Š๐’-๐’๐’‚๐’˜๐’” ๐’‡๐’๐’“ ๐’…๐’Š๐’๐’๐’†๐’“ ๐’๐’ˆ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’…๐’‚๐’š!

๐‘ญ๐’“๐’Š๐’†๐’๐’…๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ญ๐’†๐’‚๐’”๐’•


๐‘ป๐’‰๐’† ๐‘ฎ๐’“๐’†๐’‚๐’• ๐‘บ๐’•๐’–๐’‡๐’‡๐’†๐’… ๐‘ท๐’–๐’Ž๐’‘๐’Œ๐’Š๐’

๐‘บ๐‘ฌ๐‘น๐‘ฝ๐‘ฐ๐‘ต๐‘ฎ๐‘บ: 11

1 ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ (๐’๐’‚๐’“๐’ˆ๐’†, ๐’‚๐’ƒ๐’๐’–๐’• 7-8 ๐’‘๐’๐’–๐’๐’…๐’”)
3 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’
1 ๐’๐’๐’Š๐’๐’ (๐’‘๐’†๐’†๐’๐’†๐’… ๐’‚๐’๐’… ๐’…๐’Š๐’„๐’†๐’…)
1 ๐’„๐’–๐’‘ ๐’…๐’Š๐’„๐’†๐’… ๐’„๐’†๐’๐’†๐’“๐’š (๐’‘๐’๐’–๐’” ๐’Š๐’๐’๐’†๐’“ ๐’๐’†๐’‚๐’—๐’†๐’”)
3 ๐’„๐’๐’๐’—๐’†๐’” ๐’ˆ๐’‚๐’“๐’๐’Š๐’„ (๐’‘๐’†๐’†๐’๐’†๐’… ๐’‚๐’๐’… ๐’”๐’Ž๐’‚๐’”๐’‰๐’†๐’…)
6 ๐’„๐’–๐’‘๐’” ๐’ƒ๐’‚๐’“๐’๐’†๐’š (๐’„๐’๐’๐’Œ๐’†๐’… ๐’ˆ๐’“๐’‚๐’Š๐’๐’”, ๐’‡๐’‚๐’“๐’“๐’, ๐’˜๐’‰๐’†๐’‚๐’• ๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’‚๐’๐’… ๐’’๐’–๐’Š๐’๐’๐’‚,, ๐’„๐’๐’๐’Œ ๐’Š๐’ ๐‘บ๐’˜๐’‚๐’๐’”๐’๐’ ๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’† ๐‘ฉ๐’“๐’๐’•๐’‰ ๐’‡๐’๐’“ ๐’†๐’™๐’•๐’“๐’‚ ๐’‡๐’๐’‚๐’—๐’๐’“)
1 ๐’„๐’–๐’‘ ๐’˜๐’Š๐’๐’… ๐’“๐’Š๐’„๐’† (๐’„๐’๐’๐’Œ๐’†๐’…)
1 ๐’„๐’–๐’‘ ๐’๐’†๐’๐’•๐’Š๐’๐’” (๐’„๐’๐’๐’Œ๐’†๐’…)
2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’‡๐’“๐’†๐’”๐’‰ ๐’”๐’‚๐’ˆ๐’† (๐’„๐’‰๐’๐’‘๐’‘๐’†๐’…)
1 ๐’”๐’˜๐’†๐’†๐’• ๐’‘๐’๐’•๐’‚๐’•๐’ (๐’๐’‚๐’“๐’ˆ๐’†, ๐’‘๐’†๐’†๐’๐’†๐’…, ๐’…๐’Š๐’„๐’†๐’…, ๐’‚๐’๐’… ๐’„๐’๐’๐’Œ๐’†๐’… ๐’–๐’๐’•๐’Š๐’ ๐’‹๐’–๐’”๐’• ๐’•๐’†๐’๐’…๐’†๐’“)
1 ๐’„๐’–๐’‘ ๐’•๐’๐’‚๐’”๐’•๐’†๐’… ๐’๐’–๐’•๐’” (๐‘ฐ ๐’˜๐’‚๐’๐’๐’–๐’•๐’”, ๐’‚๐’๐’Ž๐’๐’๐’…๐’”, ๐’‘๐’Š๐’”๐’•๐’‚๐’„๐’‰๐’Š๐’๐’” ๐’‚๐’๐’… ๐’‘๐’†๐’„๐’‚๐’๐’”)
1 ๐’„๐’–๐’‘ ๐’…๐’“๐’Š๐’†๐’… ๐’‡๐’“๐’–๐’Š๐’• (๐’„๐’‰๐’๐’‘๐’‘๐’†๐’…, ๐’„๐’“๐’‚๐’๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’”, ๐’“๐’‚๐’Š๐’”๐’Š๐’๐’”, ๐’‚๐’๐’… ๐’‚๐’‘๐’“๐’Š๐’„๐’๐’•๐’”)
1 ๐’„๐’–๐’‘ ๐’”๐’˜๐’‚๐’๐’”๐’๐’ ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’† ๐’ƒ๐’“๐’๐’•๐’‰
๐’‘๐’๐’Ž๐’†๐’ˆ๐’“๐’‚๐’๐’‚๐’•๐’† ๐’”๐’†๐’†๐’…๐’”

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐’—๐’Š๐’†๐’˜ ๐’‡๐’“๐’๐’Ž ๐’ˆ๐’“๐’†๐’‚๐’• ๐’Š๐’”๐’๐’‚๐’๐’…

๐‘ช๐’‚๐’“๐’“๐’๐’• ๐’‚๐’๐’… ๐‘ฎ๐’Š๐’๐’ˆ๐’†๐’“ ๐‘บ๐’๐’–๐’‘

๐‘บ๐‘ฌ๐‘น๐‘ฝ๐‘ฐ๐‘ต๐‘ฎ๐‘บ: 4

1 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’ ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’
1 ๐’๐’๐’Š๐’๐’
2 ๐’Š๐’๐’„๐’‰๐’†๐’” ๐’ˆ๐’Š๐’๐’ˆ๐’†๐’“ (๐’‘๐’Š๐’†๐’„๐’† ๐’๐’‡)
1/2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’ ๐’„๐’–๐’“๐’“๐’š ๐’‘๐’๐’˜๐’…๐’†๐’“ (๐‘ฐ ๐’๐’Š๐’Œ๐’† ๐’๐’Š๐’ˆ๐’‰๐’• ๐’„๐’–๐’“๐’“๐’š ๐’”๐’ ๐‘ฐ ๐’๐’๐’˜๐’†๐’“๐’†๐’… ๐’•๐’‰๐’† ๐’Ž๐’†๐’‚๐’”๐’–๐’“๐’†)
5 ๐’„๐’–๐’‘๐’” ๐’„๐’‚๐’“๐’“๐’๐’•
15 ๐’๐’–๐’๐’„๐’†๐’” ๐’๐’Š๐’ˆ๐’‰๐’• ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’Ž๐’Š๐’๐’Œ
3 ๐’„๐’–๐’‘๐’” ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’ƒ๐’๐’† ๐’”๐’•๐’๐’„๐’Œ

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐‘ฉ๐’‚๐’Œ๐’†๐’… ๐‘ฉ๐’“๐’†๐’†


๐‘ด๐’‚๐’‘๐’๐’† ๐‘ฉ๐’‚๐’๐’”๐’‚๐’Ž๐’Š๐’„ ๐‘ฉ๐’“๐’–๐’”๐’”๐’†๐’๐’” ๐‘บ๐’‘๐’“๐’๐’–๐’•๐’”

๐‘บ๐‘ฌ๐‘น๐‘ฝ๐‘ฐ๐‘ต๐‘ฎ๐‘บ: 4

2 ๐’‘๐’๐’–๐’๐’…๐’” ๐’‡๐’“๐’†๐’”๐’‰ ๐’ƒ๐’“๐’–๐’”๐’”๐’†๐’๐’” ๐’”๐’‘๐’“๐’๐’–๐’•๐’” ({๐‘ฐ ๐’๐’Š๐’Œ๐’† ๐’•๐’ ๐’ƒ๐’–๐’š ๐’•๐’‰๐’† ๐’๐’๐’†๐’” ๐’Š๐’ ๐’•๐’‰๐’† ๐’ƒ๐’‚๐’ˆ ๐’•๐’‰๐’‚๐’• ๐’‚๐’“๐’† ๐’“๐’†๐’‚๐’…๐’š ๐’•๐’ ๐’–๐’”๐’† ๐’‚๐’๐’… ๐’…๐’๐’โ€™๐’• ๐’๐’†๐’†๐’… ๐’‚ ๐’˜๐’‰๐’๐’๐’† ๐’๐’๐’• ๐’๐’‡ ๐’•๐’“๐’Š๐’Ž๐’Ž๐’Š๐’๐’ˆ ๐’‚๐’๐’… ๐’‘๐’†๐’†๐’๐’Š๐’๐’ˆ})
๐’†๐’™๐’•๐’“๐’‚-๐’—๐’Š๐’“๐’ˆ๐’Š๐’ ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’
๐’‡๐’“๐’†๐’”๐’‰๐’๐’š ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’‘๐’†๐’‘๐’‘๐’†๐’“
2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’Ž๐’‚๐’‘๐’๐’† ๐’”๐’š๐’“๐’–๐’‘ (๐’‘๐’–๐’“๐’† {๐’“๐’†๐’‚๐’})
2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’ƒ๐’‚๐’๐’”๐’‚๐’Ž๐’Š๐’„ ๐’—๐’Š๐’๐’†๐’ˆ๐’‚๐’“

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐‘ซ๐’–๐’Œ๐’†๐’” ๐‘จ๐’๐’… ๐‘ซ๐’–๐’„๐’‰๐’†๐’”๐’”๐’†๐’”


3-๐‘ฐ๐’๐’ˆ๐’“๐’†๐’…๐’Š๐’†๐’๐’• ๐‘ฝ๐’†๐’ˆ๐’ˆ๐’Š๐’† ๐‘ซ๐’Š๐’‘ ๐’๐’“ ๐‘ช๐’๐’๐’†๐’”๐’๐’‚๐’˜ ๐‘ซ๐’“๐’†๐’”๐’”๐’Š๐’๐’ˆ
๐’€๐‘ฐ๐‘ฌ๐‘ณ๐‘ซ: 1 ๐’„๐’–๐’‘(๐’Š๐’”๐’‰)

1 ๐’„๐’–๐’‘ ๐‘ฝ๐’†๐’ˆ๐’†๐’๐’‚๐’Š๐’”๐’†*
1/4 ๐’„๐’–๐’‘ ๐’‚๐’‘๐’‘๐’๐’† ๐’„๐’Š๐’…๐’†๐’“ ๐’—๐’Š๐’๐’†๐’ˆ๐’‚๐’“
2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐’‘๐’–๐’“๐’† ๐’Ž๐’‚๐’‘๐’๐’† ๐’”๐’š๐’“๐’–๐’‘
๐’”๐’‚๐’๐’• ๐’‚๐’๐’… ๐’‡๐’“๐’†๐’”๐’‰๐’๐’š ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’‘๐’†๐’‘๐’‘๐’†๐’“, ๐’•๐’ ๐’•๐’‚๐’”๐’•๐’†

๐‘ฐ๐’‡ ๐’š๐’๐’– ๐’๐’Š๐’Œ๐’† ๐’”๐’˜๐’†๐’†๐’•๐’†๐’“ ๐’”๐’๐’‚๐’˜, ๐’‚๐’• ๐’‚ ๐’ƒ๐’Š๐’• ๐’๐’‡ ๐’‘๐’–๐’“๐’† ๐’”๐’•๐’†๐’—๐’Š๐’‚, ๐’Ž๐’‚๐’‘๐’๐’† ๐’”๐’š๐’“๐’–๐’‘, ๐’๐’“ ๐’‰๐’๐’๐’†๐’š.
๐‘ถ๐’•๐’‰๐’†๐’“ ๐’๐’‘๐’•๐’Š๐’๐’๐’‚๐’ ๐’‚๐’…๐’… ๐’Š๐’๐’”: ๐’”๐’†๐’”๐’‚๐’Ž๐’† ๐’”๐’†๐’†๐’…๐’” ๐’๐’“ ๐’„๐’†๐’๐’†๐’“๐’š ๐’”๐’†๐’†๐’…๐’”



๐‘บ๐’๐’‡๐’• & ๐‘ญ๐’๐’–๐’‡๐’‡๐’š ๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ซ๐’Š๐’๐’๐’†๐’“ ๐‘น๐’๐’๐’๐’”

๐’€๐‘ฐ๐‘ฌ๐‘ณ๐‘ซ๐‘บ 20 ๐‘น๐’๐’๐’๐’”

6 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” + 2 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’๐’” ๐‘ฌ๐’‚๐’“๐’•๐’‰ ๐‘ฉ๐’‚๐’๐’‚๐’๐’„๐’†, ๐’…๐’Š๐’—๐’Š๐’…๐’†๐’…
2 ๐’„๐’–๐’‘๐’” ๐’–๐’๐’”๐’˜๐’†๐’†๐’•๐’†๐’๐’†๐’… ๐’”๐’๐’š ๐’Ž๐’Š๐’๐’Œ
1/2 ๐’„๐’–๐’‘ ๐’˜๐’‚๐’•๐’†๐’“
1 ๐’‘๐’‚๐’„๐’Œ๐’†๐’• (2 1/4 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’๐’”) ๐’‚๐’„๐’•๐’Š๐’—๐’† ๐’…๐’“๐’š ๐’š๐’†๐’‚๐’”๐’• (๐’๐’๐’• ๐’Š๐’๐’”๐’•๐’‚๐’๐’•)
1/3 ๐’„๐’–๐’‘ ๐’ˆ๐’“๐’‚๐’๐’–๐’๐’‚๐’•๐’†๐’… ๐’”๐’–๐’ˆ๐’‚๐’“
1 1/2 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’๐’” ๐’”๐’‚๐’๐’•
5-6 ๐’„๐’–๐’‘๐’” ๐’‚๐’๐’-๐’‘๐’–๐’“๐’‘๐’๐’”๐’† ๐’‡๐’๐’๐’–๐’“
2-3 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’๐’” ๐’„๐’‚๐’๐’๐’๐’‚ ๐’๐’Š๐’ (๐’‡๐’๐’“ ๐’ˆ๐’“๐’†๐’‚๐’”๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’‘๐’‚๐’๐’” ๐’๐’๐’๐’š โ€“ ๐’๐’๐’• ๐’‡๐’๐’“ ๐’•๐’‰๐’† ๐’…๐’๐’–๐’ˆ๐’‰!)

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐‘ฒ๐’Š๐’•๐’„๐’‰๐’†๐’ ๐‘ป๐’“๐’†๐’‚๐’•๐’š


๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ท๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐‘ท๐’Š๐’†

๐‘บ๐‘ฌ๐‘น๐‘ฝ๐‘ฐ๐‘ต๐‘ฎ๐‘บ: 4

1 ๐’‘๐’Š๐’† ๐’„๐’“๐’–๐’”๐’• (๐’‰๐’๐’Ž๐’†๐’Ž๐’‚๐’…๐’† ๐’—๐’†๐’ˆ๐’‚๐’, ๐’๐’“ ๐’‚ ๐’”๐’•๐’๐’“๐’†-๐’ƒ๐’๐’–๐’ˆ๐’‰๐’• ๐’๐’๐’†)
15 ๐’๐’–๐’๐’„๐’†๐’” ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐’‘๐’–๐’“๐’†๐’†
1/3 ๐’„๐’–๐’‘ ๐’ƒ๐’“๐’๐’˜๐’ ๐’”๐’–๐’ˆ๐’‚๐’“ (๐’๐’“๐’ˆ๐’‚๐’๐’Š๐’„)
1/3 ๐’„๐’–๐’‘ ๐’˜๐’‰๐’Š๐’•๐’† ๐’”๐’–๐’ˆ๐’‚๐’“ (๐’๐’“๐’ˆ๐’‚๐’๐’Š๐’„)
3/4 ๐’„๐’–๐’‘ ๐’‡๐’–๐’๐’ ๐’‡๐’‚๐’• ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’Ž๐’Š๐’๐’Œ
1/4 ๐’„๐’–๐’‘ ๐’„๐’๐’“๐’๐’”๐’•๐’‚๐’“๐’„๐’‰
2 1/2 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’๐’” ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐’‘๐’Š๐’† ๐’”๐’‘๐’Š๐’„๐’†
1 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’—๐’‚๐’๐’Š๐’๐’๐’‚ ๐’†๐’™๐’•๐’“๐’‚๐’„๐’•
1/2 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’”๐’‚๐’๐’•

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐‘ช๐’๐’๐’๐’Š๐’”๐’”๐’†๐’–๐’“๐’–๐’” ๐‘ฝ๐’†๐’ˆ


๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ท๐’๐’•-๐‘ณ๐’–๐’„๐’Œ ๐‘ซ๐’Š๐’”๐’‰


Chocolate-Dipped-Rosemary-Tahini-Cookies-1024x683.jpg๐“˜’๐“ถ ๐“ช๐“ต๐”€๐“ช๐”‚๐“ผ ๐“ช๐“ผ๐“ผ๐“ฒ๐“ฐ๐“ท๐“ฎ๐“ญ “๐“ฝ๐“ฑ๐“ฎ ๐“ธ๐“ฝ๐“ฑ๐“ฎ๐“ป” ๐“ญ๐“ฎ๐“ผ๐“ฎ๐“ป๐“ฝ. ๐“œ๐“ฎ๐“ช๐“ท๐“ฒ๐“ท๐“ฐ ๐“˜’๐“ถ ๐“ท๐“ธ๐“ฝ ๐“ธ๐“ท ๐“น๐“ฒ๐“ฎ ๐“ญ๐“พ๐“ฝ๐”‚. ๐“ข๐“ธ ๐“˜ ๐“พ๐“ผ๐“พ๐“ช๐“ต๐“ต๐”‚ ๐“ญ๐“ธ ๐“ช ๐“ฌ๐“ธ๐“ธ๐“ด๐“ฒ๐“ฎ ๐“ช๐“ท๐“ญ ๐“ญ๐“ธ ๐“ฎ๐“ท๐“ธ๐“พ๐“ฐ๐“ฑ ๐“ฝ๐“ธ ๐“ผ๐“ฎ๐“ท๐“ญ ๐“ช ๐“ผ๐“ถ๐“ช๐“ต๐“ต ๐“ซ๐“ธ๐” ๐“ธ๐“ป ๐“ฝ๐“ฒ๐“ท ๐“ฑ๐“ธ๐“ถ๐“ฎ ๐”€๐“ฒ๐“ฝ๐“ฑ ๐“ธ๐“ฝ๐“ฑ๐“ฎ๐“ป๐“ผ ๐“ฝ๐“ฑ๐“ช๐“ฝ ๐“ฌ๐“ธ๐“ถ๐“ฎ ๐“ฏ๐“ธ๐“ป ๐“ญ๐“ฒ๐“ท๐“ท๐“ฎ๐“ป.

๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘น๐’๐’”๐’†๐’Ž๐’‚๐’“๐’š-๐‘ป๐’‚๐’‰๐’Š๐’๐’Š ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ช๐’๐’๐’Œ๐’Š๐’†๐’”

๐‘บ๐‘ฌ๐‘น๐‘ฝ๐‘ฌ๐‘บ: 36

1 ๐’•๐’ƒ๐’” ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’‡๐’๐’‚๐’™๐’”๐’†๐’†๐’…
3 ๐’•๐’ƒ๐’” ๐’˜๐’‚๐’“๐’Ž ๐’˜๐’‚๐’•๐’†๐’“
2 ๐’„๐’–๐’‘๐’” ๐’”๐’‘๐’†๐’๐’• ๐’‡๐’๐’๐’–๐’“ + ๐’†๐’™๐’•๐’“๐’‚ ๐’‡๐’๐’“ ๐’”๐’‘๐’“๐’Š๐’๐’Œ๐’๐’Š๐’๐’ˆ
โ…” ๐’„๐’–๐’‘ ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’”๐’–๐’ˆ๐’‚๐’“
ยฝ ๐’•๐’”๐’‘ ๐’ƒ๐’‚๐’Œ๐’Š๐’๐’ˆ ๐’”๐’๐’…๐’‚
โ…› ๐’•๐’”๐’‘ ๐’”๐’‚๐’๐’•
โ…“ ๐’„๐’–๐’‘ ๐’„๐’๐’„๐’๐’๐’–๐’• ๐’๐’Š๐’
โ…“ ๐’„๐’–๐’‘ ๐’•๐’‚๐’‰๐’Š๐’๐’Š
2 ๐’•๐’”๐’‘ ๐’—๐’‚๐’๐’Š๐’๐’๐’‚ ๐’†๐’™๐’•๐’“๐’‚๐’„๐’•
ยผ ๐’„๐’–๐’‘ ๐’๐’๐’-๐’…๐’‚๐’Š๐’“๐’š ๐’Ž๐’Š๐’๐’Œ
2 ๐’•๐’ƒ๐’” ๐’„๐’‰๐’๐’‘๐’‘๐’†๐’… ๐’‡๐’“๐’†๐’”๐’‰ ๐’“๐’๐’”๐’†๐’Ž๐’‚๐’“๐’š
ยฝ ๐’„๐’–๐’‘ ๐’„๐’‰๐’๐’„๐’๐’๐’‚๐’•๐’† ๐’„๐’‰๐’Š๐’‘๐’”
ยผ ๐’„๐’–๐’‘ ๐’”๐’‰๐’“๐’†๐’…๐’…๐’†๐’… ๐’„๐’๐’„๐’๐’๐’–๐’•

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐‘ป๐’‰๐’† ๐‘ช๐’๐’๐’๐’“๐’‡๐’–๐’ ๐‘ฒ๐’Š๐’•๐’„๐’‰๐’†๐’


๐‘ซ๐’‚๐’š ๐‘จ๐’‡๐’•๐’†๐’“ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ


๐‘ฉ๐’๐’๐’–๐’” – ๐‘ป๐’‰๐’† ๐‘ซ๐’‚๐’š ๐‘จ๐’‡๐’•๐’†๐’“
๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘พ๐’“๐’‚๐’‘๐’”

๐‘บ๐‘ฌ๐‘น๐‘ฝ๐‘ฐ๐‘ต๐‘ฎ๐‘บ: 4

2 ๐’”๐’˜๐’†๐’†๐’• ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’” (๐’๐’‚๐’“๐’ˆ๐’†, ~300 ๐’ˆ | ๐’๐’“๐’ˆ๐’‚๐’๐’Š๐’„ ๐’˜๐’‰๐’†๐’ ๐’‘๐’๐’”๐’”๐’Š๐’ƒ๐’๐’†)
1 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’ ๐’ˆ๐’“๐’‚๐’‘๐’† ๐’”๐’†๐’†๐’… ๐’๐’Š๐’
1 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’‡๐’“๐’†๐’”๐’‰ ๐’•๐’‰๐’š๐’Ž๐’†
1/4 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’„๐’Š๐’๐’๐’‚๐’Ž๐’๐’
1/2 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’”๐’†๐’‚ ๐’”๐’‚๐’๐’•
1 ๐’‘๐’Š๐’๐’„๐’‰ ๐’„๐’‚๐’š๐’†๐’๐’๐’† ๐’‘๐’†๐’‘๐’‘๐’†๐’“
15 ๐’๐’–๐’๐’„๐’†๐’” ๐’„๐’‰๐’Š๐’„๐’Œ๐’‘๐’†๐’‚๐’” (๐’“๐’Š๐’๐’”๐’†๐’…, ๐’…๐’“๐’‚๐’Š๐’๐’†๐’… ๐’‚๐’๐’… ๐’•๐’‰๐’๐’“๐’๐’–๐’ˆ๐’‰๐’๐’š ๐’…๐’“๐’Š๐’†๐’… ๐’Š๐’ ๐’‚ ๐’•๐’๐’˜๐’†๐’)
1 ๐’•๐’‚๐’ƒ๐’๐’†๐’”๐’‘๐’๐’๐’ ๐’ˆ๐’“๐’‚๐’‘๐’† ๐’”๐’†๐’†๐’… ๐’๐’Š๐’
1 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’…๐’“๐’Š๐’†๐’… ๐’•๐’‰๐’š๐’Ž๐’† (๐’๐’“ ๐’‡๐’“๐’†๐’”๐’‰)
1 ๐’‘๐’Š๐’๐’„๐’‰ ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’„๐’Š๐’๐’๐’‚๐’Ž๐’๐’
1 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’ˆ๐’“๐’๐’–๐’๐’… ๐’„๐’–๐’Ž๐’Š๐’
1/2 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’”๐’Ž๐’๐’Œ๐’†๐’… ๐’‘๐’‚๐’‘๐’“๐’Š๐’Œ๐’‚
1/2 ๐’•๐’†๐’‚๐’”๐’‘๐’๐’๐’ ๐’”๐’†๐’‚ ๐’”๐’‚๐’๐’•
๐’ˆ๐’“๐’๐’–๐’๐’… ๐’„๐’๐’“๐’Š๐’‚๐’๐’…๐’†๐’“
4 ๐’‡๐’๐’‚๐’•๐’ƒ๐’“๐’†๐’‚๐’…๐’” (๐‘ฎ๐’‚๐’“๐’๐’Š๐’„ ๐‘ฏ๐’†๐’“๐’ƒ, *, ๐’๐’“ ๐’”๐’•๐’๐’“๐’†-๐’ƒ๐’๐’–๐’ˆ๐’‰๐’• ๐’‡๐’๐’‚๐’•๐’ƒ๐’“๐’†๐’‚๐’…๐’” ๐’๐’“ ๐’‘๐’Š๐’•๐’‚)
๐’”๐’‚๐’–๐’„๐’† (๐‘ฎ๐’‚๐’“๐’๐’Š๐’„ ๐‘ฏ๐’–๐’Ž๐’Ž๐’–๐’”)
๐’•๐’๐’‚๐’”๐’•๐’†๐’… ๐’”๐’–๐’๐’‡๐’๐’๐’˜๐’†๐’“ ๐’”๐’†๐’†๐’…๐’” (๐’๐’“ ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐’”๐’†๐’†๐’…๐’”)
๐’…๐’“๐’Š๐’†๐’… ๐’„๐’“๐’‚๐’๐’ƒ๐’†๐’“๐’“๐’Š๐’†๐’” (๐’„๐’‰๐’๐’‘๐’‘๐’†๐’…)
๐’‚๐’“๐’–๐’ˆ๐’–๐’๐’‚ (๐‘ญ๐’“๐’†๐’”๐’‰, ๐’๐’“ ๐’‘๐’‚๐’“๐’”๐’๐’†๐’š)

๐‘ซ๐’Š๐’“๐’†๐’„๐’•๐’Š๐’๐’๐’”: ๐‘ด๐’Š๐’๐’Š๐’Ž๐’‚๐’๐’Š๐’”๐’• ๐‘ฉ๐’‚๐’Œ๐’†๐’“


๐‘ป๐’‰๐’† ๐’“๐’†๐’‚๐’”๐’๐’…

“๐’•๐’‰๐’Š๐’” ๐’—๐’Š๐’…๐’†๐’ ๐’Š๐’” ๐’Š๐’๐’๐’–๐’”๐’•๐’“๐’‚๐’•๐’†๐’… ๐’”๐’ ๐’š๐’๐’– ๐’…๐’๐’’๐’• ๐’‰๐’‚๐’—๐’† ๐’•๐’ ๐’˜๐’‚๐’•๐’„๐’‰ ๐’‚๐’๐’š ๐’ˆ๐’“๐’‚๐’‘๐’‰๐’Š๐’„ ๐’‡๐’๐’๐’•๐’‚๐’ˆ๐’†”


๐‘ฉ๐’‚๐’“๐’ ๐‘บ๐’‚๐’๐’„๐’•๐’–๐’‚๐’“๐’š ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ป๐’–๐’“๐’Œ๐’†๐’š-๐‘ญ๐’“๐’†๐’† ๐‘ท๐’๐’†๐’…๐’ˆ๐’†


Vegan thankful


๐‘ฐ ๐’˜๐’Š๐’๐’ ๐’ƒ๐’† ๐’‚๐’…๐’…๐’Š๐’๐’ˆ ๐’•๐’ ๐’•๐’‰๐’Š๐’” ๐’”๐’†๐’„๐’•๐’Š๐’๐’ ๐’”๐’ ๐’ƒ๐’๐’๐’Œ๐’Ž๐’‚๐’“๐’Œ ๐’‚๐’๐’… ๐’“๐’†๐’•๐’–๐’“๐’ ๐’๐’‡๐’•๐’†๐’ ๐’‡๐’๐’“ ๐’๐’†๐’˜ ๐’“๐’†๐’„๐’Š๐’‘๐’†๐’”!



25 ๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ซ๐’Š๐’”๐’‰๐’†๐’”

๐‘ต๐’€ ๐‘ป๐’Š๐’Ž๐’†๐’” ๐‘ช๐’๐’๐’Œ๐’Š๐’๐’ˆ – ๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ

๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐‘ด๐’†๐’‚๐’•๐’๐’๐’‚๐’‡ ๐’‚๐’๐’… ๐‘ช๐’“๐’‚๐’๐’ƒ๐’†๐’“๐’“๐’š ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ณ๐’†๐’‡๐’•๐’๐’—๐’†๐’“ ๐‘บ๐’‚๐’๐’…๐’˜๐’Š๐’„๐’‰

๐‘ฝ๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐‘ป๐’๐’‡๐’– ๐‘ป๐’–๐’“๐’Œ๐’†๐’š ๐’˜๐’Š๐’•๐’‰ ๐‘บ๐’•๐’–๐’‡๐’‡๐’Š๐’๐’ˆ

๐‘ต๐’–๐’• ๐‘น๐’๐’‚๐’”๐’• ๐‘ซ๐’Š๐’๐’๐’†๐’“ (๐’Š๐’๐’„๐’๐’–๐’…๐’†๐’” ๐’“๐’†๐’„๐’Š๐’‘๐’† ๐’‡๐’๐’“ ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐’ˆ๐’“๐’‚๐’—๐’š)

๐‘ท๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐‘น๐’๐’๐’ ๐‘ช๐’‚๐’Œ๐’†

๐’๐’‰ ๐’Ž๐’š ๐’—๐’†๐’ˆ๐’ˆ๐’Š๐’†๐’” ๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐’•๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’Ž๐’†๐’๐’–

๐’—๐’†๐’ˆ๐’†๐’•๐’‚๐’“๐’Š๐’‚๐’ ๐’•๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐’…๐’Š๐’๐’๐’†๐’“ ๐’๐’ ๐’‚ ๐’”๐’‰๐’†๐’†๐’• ๐’‘๐’‚๐’





๐‘ผ๐’๐’•๐’Š๐’Ž๐’‚๐’•๐’† ๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ด๐’†๐’๐’– ๐‘ป๐’‰๐’‚๐’• ๐‘ฌ๐’—๐’†๐’“๐’š ๐‘ต๐’†๐’˜ ๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ต๐’†๐’†๐’…๐’”

35 ๐‘ฉ๐’†๐’”๐’• ๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๐’” ๐‘ป๐’‰๐’‚๐’• ๐‘ฎ๐’ ๐‘พ๐’‚๐’š ๐‘ฉ๐’†๐’š๐’๐’๐’… ๐‘ป๐’๐’‡๐’–๐’“๐’Œ๐’†๐’š

28 ๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘น๐’†๐’„๐’Š๐’‘๐’†๐’”

๐‘ฝ๐’†๐’ˆ๐’‚๐’ ๐‘ป๐’‰๐’‚๐’๐’Œ๐’”๐’ˆ๐’Š๐’—๐’Š๐’๐’ˆ ๐‘ซ๐’Š๐’๐’๐’†๐’“ ๐‘ด๐’†๐’๐’– & ๐‘บ๐’‰๐’๐’‘๐’‘๐’Š๐’๐’ˆ ๐‘ณ๐’Š๐’”๐’•

๐‘ท๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐‘ท๐’‚๐’๐’„๐’‚๐’Œ๐’†๐’” ๐’˜๐’Š๐’•๐’‰ ๐‘ฏ๐’๐’• ๐‘ท๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐‘ป๐’๐’‘๐’‘๐’Š๐’๐’ˆย 

๐‘ป๐’‰๐’† ๐’ƒ๐’†๐’”๐’• ๐’—๐’†๐’ˆ๐’‚๐’ ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐’‘๐’Š๐’†




๐‘ต๐’๐’–๐’“๐’Š๐’”๐’‰ ๐‘ฉ๐’๐’˜๐’ ๐‘ฐ๐’๐’”๐’‘๐’ย ย ๐‘พ๐’‰๐’‚๐’•โ€™๐’” ๐’๐’๐’† ๐’•๐’‰๐’Š๐’๐’ˆ ๐’š๐’๐’– ๐’๐’๐’—๐’† ๐’‚๐’…๐’…๐’Š๐’๐’ˆ ๐’•๐’ ๐’‚ ๐’ƒ๐’๐’˜๐’?ย ย โฃ
๐‘ฉ๐’๐’˜๐’๐’” ๐’Ž๐’‚๐’Œ๐’† ๐’‚ ๐’”๐’Š๐’Ž๐’‘๐’๐’† ๐’๐’–๐’๐’„๐’‰ ๐’๐’“ ๐’…๐’Š๐’๐’๐’†๐’“! ๐‘ผ๐’”๐’† ๐’–๐’‘ ๐’”๐’•๐’–๐’‡๐’‡ ๐’š๐’๐’– ๐’‰๐’‚๐’—๐’† ๐’Š๐’ ๐’•๐’‰๐’† ๐’‡๐’“๐’Š๐’…๐’ˆ๐’† ๐’•๐’‰๐’†๐’ ๐’‹๐’–๐’”๐’• ๐’‚๐’…๐’… ๐’š๐’๐’–๐’“ ๐’‡๐’‚๐’—๐’๐’“๐’Š๐’•๐’† ๐’…๐’“๐’†๐’”๐’”๐’Š๐’๐’ˆ, ๐’…๐’Š๐’‘ ๐’๐’“ ๐’”๐’‚๐’–๐’„๐’†.ย โฃ
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โฃ
๐‘ท๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐‘ต๐’๐’–๐’“๐’Š๐’”๐’‰ ๐‘ฉ๐’๐’˜๐’ย ย โฃ
๐‘บ๐’†๐’“๐’—๐’†๐’”: 2โฃ
๐‘ฉ๐’š @๐’•๐’‰๐’“๐’Š๐’—๐’Š๐’๐’ˆ๐’๐’๐’‘๐’๐’‚๐’๐’•๐’”โฃ
ย ๐‘ท๐’“๐’†๐’‰๐’†๐’‚๐’• ๐’š๐’๐’–๐’“ ๐’๐’—๐’†๐’ ๐’•๐’ 400*๐‘ญ. ๐‘ท๐’†๐’†๐’ ๐’‚๐’๐’… ๐’…๐’Š๐’„๐’† 2 ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’” ๐’‚๐’๐’… ๐’„๐’๐’‚๐’• ๐’˜๐’Š๐’•๐’‰ ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’, ๐’Ž๐’Š๐’™๐’†๐’… ๐’‰๐’†๐’“๐’ƒ๐’”, ๐’‘๐’‚๐’‘๐’“๐’Š๐’Œ๐’‚, ๐’๐’๐’Š๐’๐’ ๐’‘๐’๐’˜๐’…๐’†๐’“, ๐’ˆ๐’‚๐’“๐’๐’Š๐’„ ๐’‘๐’๐’˜๐’…๐’†๐’“ & ๐’”๐’‚๐’๐’• + ๐’‘๐’†๐’‘๐’‘๐’†๐’“. ๐‘ฌ๐’—๐’†๐’๐’๐’š ๐’”๐’‘๐’“๐’†๐’‚๐’… ๐’๐’–๐’• ๐’๐’๐’•๐’ ๐’‚ ๐’๐’Š๐’๐’†๐’… ๐’ƒ๐’‚๐’Œ๐’Š๐’๐’ˆ ๐’•๐’“๐’‚๐’š.โฃ
ย ๐‘ช๐’–๐’• ๐’–๐’‘ ๐’‰๐’‚๐’๐’‡ ๐’‚ ๐’„๐’‚๐’–๐’๐’Š๐’‡๐’๐’๐’˜๐’†๐’“ ๐’Š๐’๐’•๐’ ๐’‡๐’๐’๐’“๐’†๐’•๐’” ๐’‚๐’๐’… ๐’„๐’๐’‚๐’• ๐’Š๐’ ๐’๐’๐’Š๐’—๐’† ๐’๐’Š๐’, ๐’‘๐’‚๐’‘๐’“๐’Š๐’Œ๐’‚, ๐’„๐’–๐’Ž๐’Š๐’, ๐’๐’๐’Š๐’๐’ ๐’‘๐’๐’˜๐’…๐’†๐’“, ๐’ˆ๐’‚๐’“๐’๐’Š๐’„ ๐’‘๐’๐’˜๐’…๐’†๐’“, ๐’„๐’–๐’“๐’“๐’š ๐’‘๐’๐’˜๐’…๐’†๐’“ & ๐’”๐’‚๐’๐’• + ๐’‘๐’†๐’‘๐’‘๐’†๐’“. ๐‘จ๐’…๐’… ๐’•๐’ ๐’•๐’“๐’‚๐’š.โฃ
ย ๐‘ช๐’–๐’• 1/4 ๐’”๐’Ž๐’‚๐’๐’ ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ ๐’Š๐’๐’•๐’ ๐’•๐’‰๐’Š๐’„๐’Œ ๐’”๐’๐’Š๐’„๐’†๐’” ๐’‚๐’๐’… ๐’„๐’๐’‚๐’• ๐’˜๐’Š๐’•๐’‰ ๐’‚ ๐’Ž๐’Š๐’™๐’•๐’–๐’“๐’† ๐’๐’‡ ๐’”๐’†๐’”๐’‚๐’Ž๐’† ๐’๐’Š๐’ ๐’Ž๐’Š๐’™๐’†๐’… ๐’˜๐’Š๐’•๐’‰ ๐’Ž๐’Š๐’”๐’ ๐’‘๐’‚๐’”๐’•๐’†. ๐‘จ๐’…๐’… ๐’•๐’ ๐’•๐’‰๐’† ๐’•๐’“๐’‚๐’š ๐’‚๐’๐’… ๐’‘๐’๐’‘ ๐’†๐’—๐’†๐’“๐’š๐’•๐’‰๐’Š๐’๐’ˆ ๐’Š๐’๐’•๐’ ๐’•๐’‰๐’† ๐’๐’—๐’†๐’.โฃ
ย ๐‘จ๐’• ๐’•๐’‰๐’† 30 ๐’Ž๐’Š๐’๐’–๐’•๐’† ๐’Ž๐’‚๐’“๐’Œ ๐’๐’“ ๐’˜๐’‰๐’†๐’ ๐’•๐’‰๐’† ๐’„๐’‚๐’–๐’๐’Š๐’‡๐’๐’๐’˜๐’†๐’“ ๐’Š๐’” ๐’ˆ๐’๐’๐’…๐’†๐’, ๐’•๐’‚๐’Œ๐’† ๐’Š๐’• ๐’๐’–๐’•. ๐‘จ๐’๐’๐’๐’˜ ๐’•๐’‰๐’† ๐’‘๐’–๐’Ž๐’‘๐’Œ๐’Š๐’ & ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’” ๐’•๐’ ๐’„๐’๐’๐’Œ ๐’‡๐’๐’“ 50-55 ๐’Ž๐’Š๐’๐’” ๐’•๐’๐’•๐’‚๐’ ๐’๐’“ ๐’–๐’๐’•๐’Š๐’ ๐’ˆ๐’๐’๐’…๐’†๐’.โฃ
ย ๐‘พ๐’‰๐’Š๐’๐’† ๐’•๐’‰๐’†๐’š ๐’‚๐’“๐’† ๐’ƒ๐’‚๐’Œ๐’Š๐’๐’ˆ, ๐’‘๐’“๐’†๐’‘ ๐’‚๐’๐’š ๐’๐’•๐’‰๐’†๐’“ ๐’—๐’†๐’ˆ ๐’๐’‡ ๐’š๐’๐’–๐’“ ๐’„๐’‰๐’๐’Š๐’„๐’†! ๐‘ฏ๐’†๐’“๐’†โ€™๐’” ๐’ƒ๐’๐’‚๐’๐’„๐’‰๐’†๐’… ๐’ƒ๐’“๐’๐’„๐’„๐’๐’๐’Š๐’๐’Š, ๐’‡๐’“๐’Š๐’†๐’… ๐’–๐’‘ ๐’„๐’๐’“๐’ + ๐’ƒ๐’๐’‚๐’„๐’Œ ๐’ƒ๐’†๐’‚๐’๐’” ๐’‚๐’๐’… ๐’„๐’–๐’• ๐’–๐’‘ ๐’‚ ๐’„๐’–๐’„๐’–๐’Ž๐’ƒ๐’†๐’“ & ๐’‚๐’—๐’๐’„๐’‚๐’…๐’.โฃ
ย ๐‘พ๐’‰๐’†๐’ ๐’“๐’†๐’‚๐’…๐’š, ๐’‚๐’”๐’”๐’†๐’Ž๐’ƒ๐’๐’† ๐’š๐’๐’–๐’“ ๐’ƒ๐’๐’˜๐’ ๐’ƒ๐’š ๐’‘๐’๐’‚๐’„๐’Š๐’๐’ˆ ๐’‚ ๐’‰๐’‚๐’๐’…๐’‡๐’–๐’ ๐’๐’‡ ๐’ˆ๐’“๐’†๐’†๐’๐’” (๐’†๐’ˆ. ๐’“๐’๐’„๐’Œ๐’†๐’•/๐’‚๐’“๐’–๐’ˆ๐’–๐’๐’‚) ๐’Š๐’, ๐’‡๐’๐’๐’๐’๐’˜๐’†๐’… ๐’ƒ๐’š ๐’‚๐’๐’ ๐’š๐’๐’–๐’“ ๐’“๐’†๐’Ž๐’‚๐’Š๐’๐’Š๐’๐’ˆ ๐’Š๐’๐’ˆ๐’“๐’†๐’…๐’Š๐’†๐’๐’•๐’”. ๐‘บ๐’†๐’“๐’—๐’† ๐’˜๐’Š๐’•๐’‰ ๐’ƒ๐’‚๐’๐’”๐’‚๐’Ž๐’Š๐’„ ๐’“๐’†๐’…๐’–๐’„๐’•๐’Š๐’๐’ ๐’๐’“ ๐’๐’•๐’‰๐’†๐’“ ๐’…๐’“๐’†๐’”๐’”๐’Š๐’๐’ˆ ๐’๐’‡ ๐’„๐’‰๐’๐’Š๐’„๐’†. โฃ


images (2)

kabocha (carnival) squash recipes


How to Roast Kabocha Squash

Kabocha or Carnival squash is a Japanese pumpkin. Itโ€™s sweeter than most squash or regular pumpkins. The skin is edible once itโ€™s roasted. Kabocha contains iron, fiber, vitamins A, C, B and is lower in carbohydrates than other squash or pumpkins.
You’ll need a cleaver knife and carefully slice it by safely rocking the knife, this is a difficult squash to cut, so take your time. You can also poke the squash with a fork and microwave for 4 minutes to soften it for slicing. It can be baked whole for 15 minutes to soften for slicing too. Once the squash is sliced in half, spoon out the seeds. Slice each half into 4 pieces. The seeds can be saved and planted in your garden next year.

Place the squash on a foil or parchment lined baking tray. Brush the squash with melted coconut oil. Sprinkle salt and pepper or salt and ground cinnamon on each piece.
Roast at 400F for 35 minutes or until fork tender.


Roasted Kabocha Soup


  • A halfย a large kabocha squash (or double the recipe and use the whole squash), seeded (about 3 to 4 pounds for the half)
  • 1 tablespoon extra virgin olive oil
  • Salt
  • 1 1/2 tablespoons extra virgin olive oil
  • 2 ribs of celery, sliced
  • 3 cloves garlic, chopped (about 1 Tbsp)
  • 1 1/2-inch piece of fresh ginger root, peeled and grated
  • 1 1/4 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 4 cups of vegetable stock
  • 2 teaspoonsย  salt
  • 1/4 teaspoon black pepper

1. Preheat oven to 400ยฐF. Use a cleaver (it helps if you have a rubber mallet as well) to cut the kabocha squash half into a few large pieces.ย Scoop out the seeds and save them to roast likeย pumpkin seeds! and scoop out the stringy insides. Place the squash pieces on a foil lined roasting pan. Rub olive oil over all sides, and sprinkle with salt.ย Put the squash pieces skin side up on the pan. Roast for 45 minutes to an hour, until completely cooked through, soft, and caramelized at the edges. Remove from oven and let sit.

2. Heat olive oil on medium high heat in a 6 quart pan. Add the celery. Lower the heat to medium and cook until softened, 8 to 10 minutes. Add the garlic, ginger, cumin, and coriander and cook 2 minutes more.

3.ย Once squash is cool enough to handle, remove and discard the skin. Place the roasted kabocha squash flesh into the pot with the onions and celery mixture. Add the stock, salt and pepper. Increase heat to high to bring the soup to a simmer, then lower the heat to low, partially cover and cook 8 to 10 minutes.

4. Remove from heat. Use an immersion blender (or work in batches with a standing blender, only filling the blender bowl 1/3 of the way each time) to purรฉe the soup. Add more salt to taste. Sprinkle with lime juice and chopped cilantro to serve.


Maple Glazed Kabocha Squash

  • 1 kabocha squash
  • 2 tablespoons olive oil
  • ยฝ teaspoon salt
  • ยผ teaspoon pepper
  • 2-3 tablespoons pure maple syrup
  • ยผ teaspoon ground nutmeg
  • ยฝ teaspoon rubbed sage
  1. Preheat oven to 350 degrees and line a sheet pan with aluminum foil, shiny side down. Lightly spray with cooking spray.
  2. Cut squash in half from stem to bottom. Scoop out seeds and stringy flesh.
  3. Cut both halves of the squash into 2″ wedges. Arrange wedges ,skin side down, on baking sheet.
  4. Drizzle squash with olive oil and season with salt and pepper. Using clean hands, rub squash pieces to coat all sides with oil and seasonings.
  5. Drizzle squash with maple syrup and sprinkle tops with sage and nutmeg.
  6. Bake squash at 350 degrees for 35-45 minutes or until tender.*
*Baste squash with pan drippings and broil for the last 3-5 minutes for a more toasty texture and flavor.

Esther’s Pumpkin Pie


From Esther’s Kitchenย 

Esther’s Pumpkin Pie
Cuisine: Esther Approved, Dessert
Prep Time: 1 hour
Serves: 9″ pie, 8 slices
Author: Chef Linda | Estherโ€™s Kitchen

2-1/4 cups pumpkin (canned)
2 Tablespoons unsweetened plant milk such as almond or coconut
1/4 cup vegan light brown sugar
1/4 cup maple syrup
1/4 cup plus 1 Tablespoon cornstarch
1 teaspoon vanilla bean paste or vanilla extract
1 teaspoon pumpkin pie spice blend
2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1 store bought 9″ frozen pie crust, thawed, unbaked (confirm it is Esther Approved and does not contain lard)

Preheat the oven to 350F.
1. Combine all filling ingredients in a blender. Blend until smooth. You can also use a mixing bowl with electric hand mixer.
2. Pour the pumpkin filling into the pie crust. Use a spatula to smooth the top. Spread the filling out and upwards to meet the edge of the sides of the pie crust.
3. Bake the pie for 40 minutes. Check the crust for browning at 30 minutes. If it looks like it is darkening, wrap foil around the crust.
4. Allow the pie to cool completely before refrigerating it. Refrigerate for 3-4 hours or overnight prior to serving. Serve alone or top with an Esther Approved, non-dairy whipped cream.

Note: Purchase 2 (15 oz) cans of plain pumpkin, not pumpkin pie filling. Measure 2-1/4 cups of pumpkin and refrigerate the remaining pumpkin for another use such as a smoothie. Use a gluten-free pie crust for a gluten-free option.
Photo by Scott.

Take Me Out To The ‘Meatless’ Ballgame


Theย #MeatlessMondayย options are getting better and better this season. Find out what stadiums are upping theirย #plantbasedย game at:ยย 


Meatless Options Around Yankee Stadium:

  • Guadalupe: Vegan black bean burger, pickled red onions, guacamole, spicy pico de gallo, sprouted wheat bun
  • Beyond Sausage: Vegan sausage topped with pickled jalapeรฑos, caramelized onions, pretzel roll
  • Changeup Burger (*New in 2019): Impossible 2.0 burger, American cheese, caramelized onions, dill pickles, green leaf, special sauce, served on a sprout bun
  • Avocado Bites (*New in 2019): Sliced avocados, deep fried and served with a habanero sauce
  • Crispy Buffalo Cauliflower Bun (Vegetarian): with celery slaw, creamy blue cheese
  • Fresh Fruit & Salads
  • Field Roast Vegan Burgers
  • Veggie Sushi & Edamame

Miso Noodle Soup


Delicious and easy!!

4ย servings of soba or brown rice noodles, uncooked

3 cupsย vegetable broth

3 cupsย water

1 cupย julienned carrot

1 cupย julienned zucchini

1 cupย thinly sliced shiitake mushrooms

1 cupย broccoli florets

3 Tbspย miso paste

1ย (14-ounce) package firm tofu, cut into 1-inch cubes (optional)

ยผ cupย chopped green onions

1ย sheet roasted nori seaweed, broken into pieces

  • Prepare the noodles according to the instructions on the package. Set them aside.
  • 2ย In a medium saucepan over high heat, bring the vegetable broth and water to a boil. Add the carrot, zucchini, mushrooms, and broccoli, reduce the heat, and simmer for 5 minutes.
  • 3ย Use a ladle to transfer 1 cup of broth to a small bowl. Use a fork to dissolve the miso paste into the broth, then return it to the pot. Add the tofu, green onions, and cooked noodles, then simmer for 1 more minute, until everything is warm.
  • 4ย Transfer to bowls and top with the nori seaweed.

Recipe Source: T. Colin Campbell Center For Nutrition Studies