UB Cookin'

[Amigoo]

Tofu Sausage Patties

Fried on one side.

Spice mix:

2 tbsp brown sugar
1 1/2 tbsp rubbed sage
3/4 tsp garlic powder
1/2 tsp black pepper
1/2 tsp dried thyme
1/2 tsp salt

Ingredients:

14oz pkg extra firm tofu
extra virgin olive oil

Directions:

Rinse tofu, dry with paper towel,
slice into 1/2" pieces, pat dry,
coat both sides with olive oil,
sprinkle spice mix on top side,
start frying in heated non-stick pan,
cover and simmer until cooked
(about 10 min.).

Rod

[Amigoo]

Interesting nutrition(?) articles on chocolate and tea (and popcorn) ...

Re: https://www.foxnews.com/food-drink/dess ... scientists

"Fenselau and his team carried out experiments with mice and realized 'satiated mice still ate desserts'
... a group of nerve cells, the so-called POMC neurons, are responsible for this"

Re: https://www.foxnews.com/food-drink/pair ... xperts-say

"Pairing chocolate with tea could have surprising health benefits"

"Chocolate with sea salt or chocolate covered popcorn would go best with matcha tea,
which is made from green tea leaves and has a frothy bitterness"

"Hot popcorn lightly dusted with matcha drizzled with dark chocolate"
now comes to mind as "Green Popcorn Cacaophony". However, I may stay
with hot air popped corn, drizzled with virgin olive oil, lightly sprinkled
with salt, and dusted with paprika ("Paprika Pops").


Brazilian Cacaophony (Brazil nuts, 86% cacao*, and hot cuppa java**)
Snack or lite breakfast option for a quick "Get Up and Go".

* Serve with adult piece of 86% cacao bar.

To remember 86%, recall '86' restaurant terminology
means "item not available" (serve intense dark chocolate
instead of the long popular candy chocolate).

** Java Cacaophony
Add 1/4 cup hot water to coffee cup,
stir in 1-2 tsp 100% cacao powder,
then pour in just brewed coffee.


To upscale the Brazilian Cacaophony
serve with Bean Fingers & Toes

Combine 16oz can low-salt refried beans,
1/3 cup water, 2/3 cup light oat bran*,
1/2 tsp cumin, 1 tsp chili powder,
2 tbsp virgin olive oil; cover bowl
and let rest 10 min.

Pre-heat lightly oiled non-stick pan
and fry as patties, then cut into F&T.

* To serve as reheated beans,
reduce oat bran to 1/2 cup, then
add 1/2 cup diced sweet onion
and cover pan to steam.

Say what? "Mexican F&T"? (top with salsa)
You be pullin' my finger?

For Crazy Paleo F&T
Combine 16oz can low-salt refried beans,
1/3 cup water, 1/2 cup light oat bran,
1/2 tsp cumin, 1 tbsp chili powder,
3/4 cup diced leafy celery tops,
3/4 cup diced sweet onion,
2 tbsp apple cider vinegar,
2 tbsp virgin olive oil,
then refrigerate.


Rod

[Amigoo]

Salsa Du Jour

Salsa, soup, sauce, whatever!
Serve hot, cold, or Goldilocks.

Ingredients:

16oz jar Chunky Mild Salsa
15oz can diced tomatoes + green chilies
6oz can tomato paste
1 1/2 cans water
2 tbsp dried cilantro
1 tsp garlic granules

Directions:

Mix, mash, and masticate
(or slurp). Keep refrigerated.

Superscale by including chopped tomatillos,
diced fresh cilantro and diced sweet onion.

Rod

[Amigoo]

OB Sunberry Flatbread

Somewhat like a seedy baked crumpet
from a visionary culinary pasture ...
or gourmet hardtack cookie.

Ingredients:

1 1/3 cups light oat bran
2/3 cup coconut flour
1 tsp baking powder
2 tbsp sugar
1/2 tsp salt
1 1/3 cups warm water
3 xlg egg whites, whipped
2 tbsp virgin olive oil
2/3 cup sunflower seeds
1/3 cup cranberry seeds

Directions:

Place parchment paper on cookie sheet;
pre-heat oven to 375F degrees.

Mix dry ingredients, stir in water,
then egg whites, then olive oil
then fold in seeds last.

Spoon onto parchment paper,
cover with plastic wrap, press flat
with hands and/or cutting board,
then remove plastic wrap.

Score with spatula edge into
desired pieces; bake 45 min.,
turn over onto a cookie sheet,
remove paper, bake 5-10 min.
to dry this side.

Butter with Olive Oil complements
this flatbread. To further enrich, add 3 tbsp
virgin olive oil to this 7oz Butter container;
then 1/3 cup dessicated coconut to upscale,
plus 1 tbsp honey to sweeten. Refrigerate.

Rod

[Amigoo]

Red Cocoseedy

Good for what ails you (they say).
Serve with sliced raw almonds
and refreshing drink. Superscale
with complementary fruit.

Ingredients:
1 1/2 cups natural applesauce (chilled)
1/3 cup unsweetened dessicated coconut
1/4 cup cranberry seeds

Directions:

Mix well; keep refrigerated.

Rod

[Amigoo]

Survival VOOS

In a large sauce pan, layer 12oz pkg frozen mixed Veggies,
1/4 cup steel-cut Oats, and 1 large sweet Onion (diced).
Pour on 1 cup water, cover pan, simmer about 35 min.

Stir in 1/3 cup raw Sunflower seeds,
drizzle on virgin olive oil (optional)
and serve with salt and pepper.


(Perplexity wasn't given these quantities for this Q&A,
but responds that this combo is nutritional and balanced)

Q: What's the nutrition of frozen mixed vegetables, cooked with water and steel-cut oats,
plus sweet onion, then served with sunflower seeds?

"This combination of frozen mixed vegetables, steel-cut oats, sweet onion,
sunflower seeds creates a nutritious, balanced meal with several health benefits:

Nutrient density: Frozen mixed vegetables provide a variety of vitamins and minerals, including vitamin A (65% DV),
vitamin C (10% DV), and potassium (10% DV). Steel-cut oats contribute iron (10% DV) and fiber (15% DV),
while sunflower seeds add vitamin E, B vitamins, and minerals like copper and selenium.

Macronutrient balance: For a 1-cup serving (approximate):

Protein: 14g (6g from oats, 5.8g from sunflower seeds, 2.2g from vegetables).

Carbohydrates: 64g (30g from oats, 7g from sunflower seeds, 27g from vegetables).

Fiber: 13g (5g from oats, 3.9g from sunflower seeds, 4g from vegetables).

Healthy fats: 22g (3g from oats, 19g from sunflower seeds).

Calorie content: Approximately 550 calories (170 from oats, 207 from sunflower seeds, 173 from vegetables).

Antioxidants: Both vegetables and sunflower seeds provide antioxidants,
which can help reduce the risk of chronic diseases.

Sustained energy: The combination of complex carbohydrates from oats and vegetables,
along with the protein and healthy fats from sunflower seeds, provides sustained energy release.

Heart health: Oats contain beta-glucan, a soluble fiber that can help lower cholesterol levels.
The healthy fats in sunflower seeds also support heart health.

Digestive health: The high fiber content from all three components supports digestive health
and promotes feelings of fullness.

This meal offers a well-rounded nutritional profile, combining the benefits of whole grains, vegetables, and seeds.
It provides a good balance of macronutrients, essential vitamins and minerals, and beneficial plant compounds,
making it a nutritious option for a healthy diet."


Rod

[Amigoo]

About microplastics in the body ...


Q: Can diet, including beneficial fiber, help reduce microplastics in the body?

(Perplexity) "While no food can directly remove microplastics from the body, certain foods
can support the body's natural detoxification processes and potentially help reduce the impact
of microplastics. Here are some specific foods that may be beneficial:

Cruciferous vegetables: Broccoli, cauliflower, and asparagus can increase the body's natural detoxification abilities.

Berries and purple fruits: Anthocyanins, found in berries, grapes, and cherries, may help reverse some effects of microplastics.

Leafy greens: Spinach and kale contain chlorophyll, which may have positive effects on detoxification.

Citrus fruits: Rich in antioxidants and vitamin C, these can help flush toxins from the body.

Gin‌ger: Contains sulfur compounds that can activate liver enzymes involved in detoxification.

Garlic and Turmeric: These have anti-inflammatory properties and positive effects on digestion.

Green Tea: Contains polyphenols with anti-inflammatory and antioxidant properties
(choose bulk tea to avoid microplastics in some tea bags).

Fiber-rich foods: Whole grains, chia seeds, and flax seeds support digestion and bowel movements,
which may help eliminate toxins.

Plant-based proteins: Tofu was found to have lower levels of microplastics compared to many animal proteins.

Fresh, unprocessed foods: Chicken breasts and pork loin chops had lower microplastic levels compared to processed meats.

To further reduce microplastic intake, choose foods with minimal plastic packaging, opt for fresh produce
over some canned goods, and use glass or stainless steel containers for food storage."


Q: Does the body try to rid itself of microplastics, given good nutrition including fiber?

(P) "The body does attempt to rid itself of microplastics, and good nutrition, particularly a fiber-rich diet,
can support this process. Here's how:

Most microplastics ingested through food or water are expelled through the digestive system and excreted in feces. The liver, spleen,
and other organs also help remove microplastics from the bloodstream, directing them toward excretion pathways.

Fiber-rich diets enhance gut motility and digestion, aiding in the removal of microplastics from the gastrointestinal tract.

Dietary fiber binds to waste products in the gut and facilitates their elimination. This includes microplastics that may otherwise linger
in the digestive system.

Foods rich in antioxidants (e.g., fruits, vegetables, and nuts) combat oxidative stress caused by microplastics, reducing cellular damage.

Drinking adequate water supports kidney and liver function, aiding detoxification processes.

In summary, while the body has mechanisms to excrete microplastics naturally, good nutrition -
especially fiber intake - can significantly support this process."


Rod

[Amigoo]

Super Protein Loaf

Refrigerate overnight to hydrate
ingredients, then bake slowly.

Ingredients:

16oz container low-fat cottage cheese, rinsed
14oz container extra firm tofu, rinsed & mashed
1/3 cup light oat bran
1 1/2 tbsp dried parsley
1 tsp garlic granules
1 tbsp dried chives
1/2 tsp salt
2 xlg eggs, whipped
2 tbsp virgin olive oil

Directions:

Lightly oil loaf baking dish,
combine ingredients as listed,
spoon evenly into baking dish,
cover with plastic wrap, refrigerate.

To bake, pre-heat oven to 350F degrees,
replace plastic wrap with foil, bake 1 hour,
then remove foil and bake 15 min.


Super Protein Loaf II

Same song, next verse, bake immediately.

Ingredients:

14oz extra firm tofu, rinsed & mashed
1 1/2 cups ricotta cheese
1/3 cup light oat bran
1 1/2 tbsp dried parsley
1 tsp garlic granules
1 tsp onion powder
2 tsp rubbed sage
1/2 tsp salt
2 xlg eggs + 1 egg white, whipped
2 tbsp virgin olive oil

Directions:

Pre-heat oven to 350F degrees;
lightly oil loaf baking dish,

Combine ingredients as listed;
spoon evenly into baking dish.
Cover with foil and bake 1 hour,
then remove foil and bake 15 min.

Rod

[Amigoo]

Tomatillosity (satisfies culinary curiosity)

Crunchy, tart, and green-apple saucy. "Say what?!"
What! Good for what ails you (they say)

Ingredients:

2 cups chopped tomatillos, rinsed
1 1/2 cups natural applesauce
2 tbsp fresh lime juice

Directions:

Mix and refrigerate.

Tomatillos (and tomatoes) are fruit -
taste somewhat like unripe green apples.
Take your taste buds to the wild side!

Rod

[Amigoo]

Red Peanut Legumes

Who knew?! Raw Spanish Peanuts roast easily*
and pair well with peanut butter pretzel nuggets!
(not to mention these "peanuts" are legumes
that complement many recipes).

* Roast 30 min. in preheated 350F-degree oven,
stirring baking dish several times.

Rod

[Sandy]

Thanks Rod,
I have been buying raw peanuts for some time now, but I don't believe they are Spanish peanuts. I remeber now that there was some advantage to eating spanish peanuts from one of your posts some time ago though. I'll look into it.
xxSandy

[Amigoo]

Black Sesame Cacaophony

Extreme dark, chewy, culinary daring,
with slight fudge-like texture.

Ingredients:

1/3 cup sesame oil
5oz black sesame seeds
13.7oz 86% cacao bar pieces
2 tbsp 100% cacao powder
1 1/2 tbsp dried parsley
1 1/2 tsp orange oil
1 tbsp honey
1/8 tsp salt

Directions:

Place plastic wrap on small tray.

In a small sauce pan,
heat sesame oil until hot, then stir in
remaining ingredients, one by one.

Cool to warm, use spatula to spread
on tray, then cover with plastic wrap
and refrigerate overnight.

Break into pieces; keep refrigerated.

Rod

[Amigoo]

About plant-based protein ...

(Perplexity) "Grain and vegetable combinations can provide excellent protein by complementing amino acid profiles,
especially for those on plant-based diets. Here are some effective pairings:

Rice (low in lysine but high in methionine) complements beans (high in lysine but low in methionine),
forming a complete protein.

Quinoa is a complete protein, but pairing it with chickpeas adds additional protein and fiber,
making it a nutrient-dense option for grain bowls or salads.

Corn provides methionine, while black beans supply lysine, creating a balanced amino acid profile.
This combination is common in dishes like tacos or fajita bowls.

Peas are rich in lysine, complementing the methionine in whole wheat pasta to create a complete protein.

Barley is low in lysine but high in methionine, while lentils are the opposite.
Together, they form a complementary protein source, ideal for soups or stews.

Farro, an ancient grain, pairs well with vegetables like broccoli or zucchini to provide a protein-rich meal.

Chickpeas in hummus lack methionine but are complemented by the whole wheat pita's amino acid profile,
making this a complete protein snack or meal addition.

Buckwheat is a complete protein on its own but combining it with spinach boosts the overall nutrient content
while providing additional protein.

Grains often lack lysine but are rich in methionine.
+ Legumes and vegetables tend to be high in lysine but low in methionine.

Combining these foods balances their amino acid profiles to create "complete proteins,"
ensuring all nine essential amino acids are present. These combinations are versatile, nutritious,
and easy to incorporate into meals like grain bowls, soups, salads, or wraps."

(P) "The body can pool amino acids from various foods consumed throughout the day to form complete proteins
when needed. This means vegetarians and vegans do not need to carefully combine plant proteins at each meal,
as long as they eat a variety of protein sources and meet their caloric requirements over the course of a day."

Thus, such food combining in a single meal is more for culinary appeal.

Rod

[Amigoo]

Breakfast Synergy

Steel-cut oatmeal, green banana,
unsweetened desiccated coconut,
and raw walnuts.

(Perplexity) "This mix provides a well-rounded nutritional profile
supporting heart health, brain function, and overall well-being."
What's missing? Milk? Faux milk? Applesauce?

For convenience, simmer 2/3 cup rinsed steel-cut oats
in 2 cups water 10-15 min., then stir in 1/4 cup coconut*
with 1/4 tsp salt. Let rest 10 min. in covered pan.

* (P) "1 tbsp (7.5g) approximately 3.75g of saturated fat,
well within the daily limit of 20-30g for most adults."

Makes four 1/2 cup servings.
Top with banana and walnuts.

Rod

[Amigoo]

Re: https://www.yahoo.com/lifestyle/peanut- ... 34693.html
"Is peanut butter a good source of protein?"

Good list of protein sources, but other nutrition is required:

(Perplexity) "While a sufficient amino acid pool is vital, the body also requires other nutrients (carbohydrates, fats, vitamins,
and minerals) to support overall health and ensure that amino acids are used effectively for their intended purposes."

Rod

[Amigoo]

Simply Oat Groats

(aka "minimally processed oats")

Ingredients:

1 rounded cup oat groats, rinsed
2 1/2 cups water
1/4 tsp salt

Directions:

Bring water to boil, stir in oats,
reduce heat and simmer 35 min.
Stir in salt, cover pan, rest 20 min.


For Simply Survival Oats ...

Rinse 12oz pkg frozen mixed veggies,
cook as directed on veggie pkg with
1 cup chopped sweet onion; serve
over oats with drizzle of olive oil
and some cheese if you please.


Rod

[Amigoo]

Green Tahini Spread

Good for what ails you (they say).

Combine 16oz jar sesame tahini
1/3 rounded cup dried parsley
1 1/4 C white sesame seeds
2 tbsp virgin olive oil
1 1/2 tbsp honey

Keep refrigerated.

Rod

[Amigoo]

Beer on Toast
(or Beer Soup with Toast)

(brands mentioned because
that's what happened ...
at 3:33 AM today)

Ingredients:

1 1/2 cups Crunchy Tahini*
1/2 cup grated carrots
1/3 cup dried parsley
Modello Negra to thin
Trader Joe's Super Bread

* Crunchy Tahini
Discard excess oil from 16oz jar tahini,
thin to pourable with virgin olive oil;
stir in 1 cup white sesame seeds,
1 tbsp honey, and 1/4 tsp salt.

For Walk-On-Water (WOW) nutrition,
increase honey to 2 tbsp, use brown
(unhulled) sesame seeds, then serve
as dip for leafy celery tops.

Accompany with 5oz Modello Negra chaser
when the weather is right (or whatever)
for a Mellow Modello snack.


Directions: (for Veggie Crunchy Tahini)

Mix Crucnchy Tahini with veggies and thin
as desired with Modello Negra.

Serve on toasted Super Bread
(or thin to soup and serve
with toasted Super Bread).

Serve hot, cold, or Goldilocks (hcG);
top with schredded cheddar (optional)


Rod

[Sandy]

Thanks, Rod,
The new spread recipes sound enticing on the Ezekiel bread toast I have been enjoying for breakfast. How do you think cilantro would taste in place of the parsley in the Green Tahini spread recipe? ( I have been on a cilantro kick lately.)
I love tahini!!!
xxSandy


Crunchy Tahiní by itself is most versatile!
Dried cilantro can be substituted for parsley
in the veggie version.

Rod

[Amigoo]

Carrotomás (lotsa carrots)

( 'omás' refers to Spanish 'or more';
Walk-On-Water, nutritionally speaking)

Inaugural 40-day Remembrance Cake*
Slightly sweet flatbread with lofty promise
of epochal vision for service of love.

* Acts 1:3-9 - Jesus appears to apostles
during forty days before His ascension.


Ingredients:

2/3 cup coconut flour
3/4 cup oat flour
1 tsp baking powder
1-2 tbsp sugar
1/2 tsp salt
2/3 cup egg whites, whipped
1 1/4 cups half & half
2 tbsp melted coconut oil
(or virgin olive oil)
2 cups coarsely grated carrots
1/4 cup sesame seeds (optional)
1/2 tsp garlic granules (optional)
2 tbsp dried parsley (optional)

Directions:

Place parchment paper on cookie sheet;
pre-heat oven to 375F degrees.

Combine dry ingredients;
whip half & half with egg whites
then stir into flour mixture.

Stir in coconut oil next; fold in carrots
(include sesame seeds, garlic and parsley
for WOW+ with savory attitude).

Spoon mixture onto parchment paper,
cover with plastic wrap and press flat
with tray or cutting board; remove wrap,
bake 50 min. or until light brown on top.

Then turrn over onto another tray,
carefully remove parchment paper
and bake 10-15 min. to brown.


For inspirational brunch ...

Sauté chopped onions and fresh spinach in olive oil,
spread over chopped boiled egg (heated) and serve
with slice of Carrotomás (heated).

"What's it called?" Brunch


For Carrotomás 'n Cacaophony

Flip baked flatbread over onto another tray,
remove parchment paper, then drizzle on two
3.17oz bars melted 86% cacao chocolate.

Allow flatbread to cool before this drizzle,
then cover with plastic wrap and refrigerate
several hours for chocolate to harden.


Carrotomás Butter (or Pudding if you're not careful)

Combine 7oz container Butter with Olive Oil,
1/2 tsp turmeric extract powder (from capsules),
3 tbsp desiccated coconut, 3 tbsp virgin olive oil,
and rounded 1/3 cup finely grated carrots.

Refrigerate to harden.


Rod

[Amigoo]

Campstyle Quinoa (aka Survival Quinoa)

Good nutrition and EZ preparation with Italian flavors.
Try multicolor quinoa with added red quinoa.

Ingredients:

2 cups simmering water
1 rounded cup quinoa, rinsed
1 med. sweet onion, chopped
1 1/3 cups chopped celery
15oz can petite diced tomatoes
6oz can Italian style tomato paste
6oz can water
1 tbsp Italian Seasoning
1 tsp garlic granules
1 tbsp dried parsley
1/2 tsp salt
1 tbsp virgin olive oil
1 tbsp apple cider vinegar

Directions:

Simmer quinoa in water 10 min.,
spread on celery and onion,
simmer in covered pan 5 min.

Stir in remaining ingredients
and simmer 10 min. (add more
water if needed).

Serve hot, cold or Goldilocks,
with preferred greens. To upscale,
top with shredded cheese.


Rod

[Amigoo]

Especially informative tip in this Q&A that microbiome diversity reduces food sensitization,
suggesting that a person's health directly relates to the health of their microbiome!

Q: Considering the benefit of a balanced diet with good seasonal variety, is frequent consumption of a food
more likely to cause or increase an allergy?

(Perplexity) "Frequent consumption of a specific food, particularly in the absence of dietary diversity, may increase allergy risk
in certain contexts, though the relationship is nuanced and influenced by individual factors and food types. Key Considerations:

Early-Life Diet Diversity:

- Protective effects: Increased dietary variety during infancy (e.g., fruits, vegetables, fish, yogurt) is associated with reduced food sensitization
and allergies, likely due to gut microbiome diversity and butyrate production, which promotes immune tolerance.

- Maternal diet: Greater dietary diversity during pregnancy correlates with lower childhood allergy rates.

Repeated Exposure Risks:

- Immune sensitization: Regular consumption of highly processed or allergenic foods (e.g., peanuts, shellfish) may heighten IgE-mediated responses, especially in genetically predisposed individuals.

- Fast food: Frequent intake (≥3×/week) is linked to higher asthma, eczema, and rhinitis rates, potentially due to pro-inflammatory fats,
nutrient deficiencies, or additives.

Seasonal and Cross-Reactivity Factors:

- Pollen-food syndrome: Consuming cross-reactive foods (e.g., apples in spring, melons in fall) during peak pollen seasons may exacerbate
symptoms, even if the food is otherwise tolerated.

Nutritional Components:

- Protective nutrients: Diets rich in vitamin C, quercetin (apples, onions), and probiotics (yogurt) may mitigate allergic inflammation.

- Deficiencies: Low intake of vitamins A, D, E, zinc, or selenium may impair immune regulation.

Conclusion

While a balanced, diverse diet generally supports immune tolerance, frequent consumption of specific foods - especially processed
or allergenic ones - may elevate allergy risks in susceptible individuals. Seasonal dietary adjustments and prioritizing anti-inflammatory
nutrients are advisable for allergy management."


Rod

[Amigoo]

Pumpkin Protein Spoonbread

A pumpkin pudding with upscaled nutrition,
including protein and increased fiber.
Even serve as a breakfast dish!
(upscale with raw walnuts)

Ingredients:

15oz can pumpkin puree
8oz extra firm tofu, well mashed
1/3 cup light oat bran
1/3 cup brown sugar
1 tsp baking powder
2 tsp pumpkin pie spice
1 tsp cinnamon
1/2 tsp salt
1/2 cup half & half
2 xlg eggs + 1 white, beaten
1 tbsp virgin olive oil

Directions:

Lightly oil loaf baking dish;
pre-heat oven to 350F degrees.

Combine ingredients as listed,
stirring well each time; pour into
baking dish, creating rounded top.

Bake uncovered 55 min.


Rod

[Amigoo]

Iced Almond Cream

Tangy ice cream substitute with lotsa ice crystals.
Powdered milk maintains frozen dessert texture.
Upscale serving with frozen berries.

Ingredients:

1 cup half & half
1 cup 3.25% plain kefir
rounded 1/3 cup dry milk powder
1 1/2 tbsp sugar
1 cup sliced almonds

Directions:

Whip ingredients except almonds until foamy,
then freeze, stirring several times until mixture
is completely frozen (about 3-4 hours).


This mixture creates healthy ice cream / snow cone hybrid with lotsa possibilities!
Keep mixture fluffed (stirred) to prevent its hardening during longer storage in freezer.

Next test: When served, stir in desiccated coconut and sliced almonds,
with drizzle of hot chocolate if you dare (plus dollop if you double dare).

"snow cream" is emerging as a good name for this hybrid, with desiccated coconut
giving it better texture (try 1/2 cup stirred into frozen "snow" mixture).


Rod

[Sandy]

Ron, there are so many great-sounding new recipes here, I don't know where to start.
It is a nice predicament to be in.

Thank you!
Sandy