Whether you prefer a kick of heat or a milder taste, this versatile dish can be customized to suit your palate. Quick and effortless to prepare, this mouthwatering chili is guaranteed to earn a cherished spot as a beloved family favorite at your dining table. Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly ...The most common housing type in Europe: Spain, the leader in flat-living. OpenAI partners with Le Monde and Prisa Media. Russia says it thwarted a …Instant Pot Minestrone Soup. Instant Pot Minestrone! With tons of veggies, beans, pesto, tomato sauce, parsley, topped with Parmesan, served with bread. This amazing recipe is easily made healthy and vegan by eliminating the pesto and marinara sauce listed in the ingredients. Use my Easy Vegan Marinara Sauce instead.Preheat the oven to 350F (180C). Spray a large rimmed baking sheet (I used an 18x13 inch half sheet pan) with nonstick cooking spray. In a blender, process the oats, water, nuts or seeds, baking powder, and optional salt until completley smooth. Scrape down the sides of the container and blend again.We included some tasty breakfast ideas, appetizers, salads, desserts, and more. Everything you could want to make your Christmas day healthy, hearty, satisfying, and most importantly delicious. Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.an overall plant-based diet that emphasized consumption of all healthy plant foods while reducing intake of all animal foods, like dairy (skim, low-fat, and whole milk; cream, ice cream, yogurt, and cheese), eggs, fish, meat (chicken, turkey, beef, and pork), and foods that contain animal products like pizza, soups, and mayonnaise.Method. Heat the water in a soup pot over medium heat. Once hot, add the onion, garlic, carrot, and celery, and cook until the onions are translucent, about 7 minutes. Add the lentils, stock, coriander, and cumin, and stir to combine. Increase the heat to high and bring to a boil.If you don’t have a 4 – 5 hour chunk of time to do batch cooking that’s okay. Break it down into smaller segments and make a couple of things each day. Make a list of the staple items you want to have prepped and ready to eat. Then combine things that can go into the oven at the same temperature. Each recipe in our collection uses only health-promoting ingredients based on Dr. Greger's Daily Dozen and dining by traffic light system. These whole food, plant-based dishes, sauces, condiments, and sides come from The How Not to Die Cookbook and The How Not to Diet Cookbook , part of Dr. Greger's acclaimed, award-winning series, as well as ... Stove Top. Heat a large soup pot over medium heat for 2 minutes. Add the onions, carrots and celery, and sauté for 5 minutes, until the onions begin to soften. You can add 1 tbsp of water at a time, as needed, if things start to stick. Add the garlic …You get 39 whole-food plant-based recipes, including nice cream (with or without banana, smoothie bowls, ice cream, frozen yogurt, sorbet, sherbert, and homemade staples that will save you even more money! ... Click here to buy the Whole Food Plant Based Ninja Creami E-Cookbook for only $16.99. Hi, I’m Kathy!Add the corn, potatoes, bay leaves, and pour the vegetable broth over top and cook at a slow boil for 15 minutes. Add the vegan cream (or coconut milk) after 10 minutes of simmering. Once done, let cool a few minutes and remove the bay leaves. Lastly, transfer 2 – 3 cups of the soup to a blender and puree.People with kidney disease are advised to avoid foods that are high in sodium, potassium and phosphorus, according to MedlinePlus. Any foods that list sodium in the beginning of th...Instructions. Preheat oven to 350°F. Add all ingredients to food processor and pulse until it is completely ground but not to a paste. Roll into 30 small balls and place on a parchment lined baking sheet. Press each ball flat into about a …Jul 3, 2021 · Sauté the onions and mushrooms until onions are translucent and the moisture is cooked out of the mushrooms, adding a little water or vegetable broth to keep them from sticking to the pan. Add remaining ingredients except for the Braggs and pepper and blend in a blender until smooth. Pour over the onion and mushrooms and stir. Jul 24, 2020 · The main difference between WFPB recipes and vegan recipes is the processing of ingredients. In many other respects they are the same. No animal products, including dairy products, are included in WFPB or vegan diets and in traditional vegan diets there’s less of an emphasis on the whole foods aspect which leaves room for more processed options. Recipes. Vegan Menus & Collections. 13 Plant-Based Recipes to Cook with Your Kids. (0) 0 Comments. By Lisa Esile, MS, Nov 12, 2022. Cooking …Preheat the oven to 350F and line a brownie pan (I used a 9×9 inch) with parchment paper. In a bowl, combine the wet ingredients, including the sweet potato, almond butter, and maple syrup. In a separate bowl, combine the oat flour with the cocoa powder. Mix in the chocolate chips as desired, and transfer to your baking tin.A whole-food plant-based dinner doesn’t have to be complicated. These dishes are light on preparation and heavy on nutrients to help carry you through the night and into tomorrow. 1. Mexican Quinoa Stuffed Sweet Potatoes. Omit the oil and you've got one protein-packed WFPB and zesty dinner recipe. Keeps great as leftovers! 2.Indigestion can be a painful and comfortable experience. If you have indigestion often, there may be a good reason for your stomach troubles. Many of the most common foods are some...Experiment with roasted cauliflower, broccoli, or butternut squash! Kimchi Brown Rice Bliss Bowls. I could eat this healthy vegan bowl every night of …an overall plant-based diet that emphasized consumption of all healthy plant foods while reducing intake of all animal foods, like dairy (skim, low-fat, and whole milk; cream, ice cream, yogurt, and cheese), eggs, fish, meat (chicken, turkey, beef, and pork), and foods that contain animal products like pizza, soups, and mayonnaise.March 9, 2022 by Nele Liivlaid. Learn how to make low-fat black bean hummus with soybeans, chickpeas, mushrooms, herbs, and carrots. You’ll need 13 ingredients, a food processor, and 25 minutes of your time. What I love about this recipe: Includes three different beans, mushrooms, herbs, and veggies.A healthy, WFPB diet should focus on plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds. If animal products are eaten, they should be eaten in smaller quantities compared ...Preheat the oven to 350 F. Place oven rack in the center position. Line a muffin pan with 12 paper muffin liners, set aside. Place the oats in a food processor and process just to break up the oats, about 20 seconds. You want coarsely chopped oats, not create oat flour. Then add to a large mixing bowl .5 days ago · Whether you prefer a kick of heat or a milder taste, this versatile dish can be customized to suit your palate. Quick and effortless to prepare, this mouthwatering chili is guaranteed to earn a cherished spot as a beloved family favorite at your dining table. Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly ... Some recipes follow Plant Perfect (PP) guidelines and contain 100% whole grain, plant-based foods with no added oil, nuts, seeds, avocado or coconut, and minimal salt and sweeteners. No more than 10% of the total calories in these recipes come from fat. Some recipes follow Plant Strong (PS) ® guidelines and contain 100% …6. Please be mindful of the ingredients you post. No chocolate chips, coconut cream, full-fat coconut milk, coconut butter, white flour, white rice, peanut powder or vital wheat gluten recipes without also providing a substitution suggestion. 7. Keep unscientific claims out of your recipes.Looking to up your dinner game? Here are our 20 Best Plant-Based Dinner Recipes to add to your meal plans for the weeks ahead! Each requires either 10 …WFPB vs. WFPBNO. The WFPB or Whole Food Plant-Based diet is a way of eating popularized by Dr. Colin Campbell who did the Forks Over Knives series. It looked at the largest amount of research and data and found that the healthiest way to eat was to minimize or eliminate animal-based foods such as …In a large pot, heat oil or water over medium heat, add onions and cumin seeds, cook for 5 – 7 minute, until onions are browned around the edges. Add the ginger and garlic, cook 1 to 2 minutes more. Add the garam masala, turmeric, garam masala, cayenne and cook for 1 – 2 two minutes, or until nice and fragrant.Eating Whole Food, Plant-Based Diet recipes, On a Budget. Menu. Plant-Based ... recipes I made in my IP or provide alternative directions in the recipe. That ...Jan 14, 2022 · Instructions. Combine all ingredients for your easy vegan rice salad in a large bowl and mix them with a large spoon. In a small bowl, whisk together all of the ingredients for the mustard dressing. Adjust to taste preference, then pour over your rice salad in the large bowl. Mix again with a large spoon until well-combined, then divide between ... 2 Apr 2022 ... What WFPB meals did you eat this week? Similar to last week, we ... I'm storing a bunch of WFPB recipes to see which ones my kids enjoy the most.WFPB stands for “Whole Food Plant-Based” and you can use the two terms interchangeably. WFPBD is just the word Diet on the end, so Whole Food Plant-Based Diet. China-Cornell-Oxford Project. Dr. Campbell was also involved in the China-Cornell-Oxford project, which looked at data from the China Study, a study conducted on 6,500 …Our basic hummus recipe (which is not included at the link above) is 1 can chickpeas, 1/3 cup lemon juice, 1/3 cup water, 1 small garlic clove and 1/2 to 1 teasp ground cumin, plus 1 teasp tahini (but you can skip the tahini if you want it lower in fat). To the hummus add 1 teasp Dijon mustard, a shake of turmeric and a shake …Protein-packed tempeh in a smoky red chipotle sauce over brown rice, black beans, and veggies! A hearty, 9-ingredient plant-based meal! Make The Recipe. GF VG V DF NS. No-Bake PB & J Energy Bites. 7-ingredient, 15-minute energy bites made with wholesome ingredients and infused with the flavors of peanut butter and jelly!Once cooked and cooled, peel the sweet potatoes and place in a large bowl. Preheat oven to 350 degrees. Next, mash the cooked potatoes with a potato masher or hand mixer. Once the potatoes are mashed well, add the other batter ingredients and spices listed in the recipe card below.Whether you prefer a kick of heat or a milder taste, this versatile dish can be customized to suit your palate. Quick and effortless to prepare, this mouthwatering chili is guaranteed to earn a cherished spot as a beloved family favorite at your dining table. Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly ...Preheat oven to 350°. Rinse and drain buckwheat and quinoa. Place all ingredients into a food processor and mix lightly, just until mixture is blended together. (over mixing might prevent bread from baking through). Pour into a silicone bread pan or lightly oiled bread pan. Bake for 1 hour.Step 1. Place the ingredients (expect the chickpea liquid) into a high speed blender. Process until smooth and creamy. Step 2. If desired, gently heat the sauce (on low in a microwave or in a pot on the stove) to warm it up, combine the flavors, and cook the garlic.Add a half-teaspoon of olive oil, one crushed clove of garlic, a quarter teaspoon of dried rosemary, and salt to taste. Roll the cooked potatoes around in the oil mixture, then smash each one with the bottom of a Bell jar. Place potatoes into the mesh basket, then air-fry at 400 degrees for 10 minutes.Daily Totals: 1,488 calories, 55 g protein, 178 g carbohydrates, 38 g fiber, 76 g fat, 1,587 mg sodium. To make it 1,200 calories: Switch the P.M. snack to 1 medium orange and omit the salad with vinaigrette at dinner. To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to … WFPB. These WFPB recipes make following a whole food plant-based diet easy, delicious and accessible! All meals, snacks and sauces are made with whole grains, legumes, nuts, seeds, veggies or fruit with minimal processed ingredients and no oil. Try our lentil soup, banana bread or veggie stir-fry to start with! The meal plan below consists of approximately 2300 calories per day with a ratio of 50% carbs, 20% protein and 30% fat. If you need more food than this, increase the serving sizes or add an additional snack, if you need less food, reduce the serving sizes and/or omit the snacks.In a large stock pot over medium to high heat, add diced onion, pressed garlic cloves, chopped bell pepper and chopped carrots. Add a splash of water and sauté until vegetables are just slightly soft. …All living organisms in the world can be classified as either an autotroph or heterotroph. An autotroph is an organism that can make its own food for energy. A heterotroph is not c...Vegan and WFPB are pretty much the same–the biggest difference is that whole food plant based recipes are made with minimally processed ingredients. Traditional vegan diets allow for more processed “replacement” type foods, like meat replacements, where WFPB is focused on cutting out processed ingredients and eating …13 Nov 2020 ... I truly think this updated recipe will blow your mind, but if this recipe ... Looking for WFPB recipes and found your site. This turned out ...Add a half-teaspoon of olive oil, one crushed clove of garlic, a quarter teaspoon of dried rosemary, and salt to taste. Roll the cooked potatoes around in the oil mixture, then smash each one with the bottom of a Bell jar. Place potatoes into the mesh basket, then air-fry at 400 degrees for 10 minutes.WFPB stands for “Whole Food Plant-Based” and you can use the two terms interchangeably. WFPBD is just the word Diet on the end, so Whole Food Plant-Based Diet. China-Cornell-Oxford Project. Dr. Campbell was also involved in the China-Cornell-Oxford project, which looked at data from the China Study, a study conducted on 6,500 …Place the oat flour into a medium sized bowl and add the baking powder, baking soda, remaining 1/2 cup of rolled oats, and salt. Mix all that all together and set aside. Add your ripe bananas to a separate, large bowl, and smash the hell out of ‘em with a fork until they form an even, gooey texture. Add the sunflower butter, sweetener, apple ...Nov 19, 2021. Fall Feast is a whole food plant based Thanksgiving themed Meal Plan that offers traditional holiday flavors in a whole new plant strong way. You’ll celebrate with stuffing, soup, salads, and plenty of sensational sides. Leave room for dessert because this plan features an absolute knockout bonus recipe: Chocolate Pumpkin Trifle!Jul 24, 2020 · The main difference between WFPB recipes and vegan recipes is the processing of ingredients. In many other respects they are the same. No animal products, including dairy products, are included in WFPB or vegan diets and in traditional vegan diets there’s less of an emphasis on the whole foods aspect which leaves room for more processed options. Jul 24, 2020 · The main difference between WFPB recipes and vegan recipes is the processing of ingredients. In many other respects they are the same. No animal products, including dairy products, are included in WFPB or vegan diets and in traditional vegan diets there’s less of an emphasis on the whole foods aspect which leaves room for more processed options. Super Simple WFPB Ranch Dressing Recipe. Dips & Sauces / Salads. 1. April 20, 2021. Simple but Delicious Vegan Whole Wheat Herb Bread. Breads & Muffins. 2. April 11 ... Aug 11, 2020 · Redefine healthy with 100 recipes for a whole food, plant based diet Welcome to the whole food, plant based diet (WFPB), a celebration of fresh produce, whole grains, and rich natural flavor. The WFPB Cookbook is bursting with tips and recipes to prove that you don't need meat, artificial ingredients, or a ton of salt, oil, and sugar to enjoy food. Whole Food Plant Based (WFPB) is a diet centered on whole plant foods that are minimally processed, and not eating so much or any, animal products, dairy, and processed foods. I encourage you to make whole plant foods the center of your diet instead of an afterthought. This is the opposite of the Standard American Diet (SAD) where 90% of ... Chickpea Salad Sandwich. Tahini adds richness to this mayo-free chickpea salad. I like to stuff it into sandwiches with olives for briny flavor and blanched green beans for crunch. Crispy Shiitake BLT, …an overall plant-based diet that emphasized consumption of all healthy plant foods while reducing intake of all animal foods, like dairy (skim, low-fat, and whole milk; cream, ice cream, yogurt, and cheese), eggs, fish, meat (chicken, turkey, beef, and pork), and foods that contain animal products like pizza, soups, and mayonnaise.Curried Tomato Lentil Soup (Shorba Addis) This recipe is based on an Ethiopian soup with a rich, deep curry flavor and complex textures. ( Shorba means stew, and Addis is the capital of Ethiopia.) It only takes 15 minutes to prepare, then put your feet up for 45 minutes while it cooks. View recipe.Classic Apple Crumble (vegan, wfpb, sugar-free) Yield: 8. Prep Time: 20 minutes. Cook Time: 35 minutes. Total Time: 55 minutes. Vegan Apple Crumble is made of a layer of baked cinnamon - apples covered with a crumble-like layer and an Apple Crumble or Apple Crisp is served with vanilla ice cream or whipped cream.In a pan over medium heat, saute the diced onion and garlic until translucent, approximately 3 minutes. Add the tomato paste and stir, followed by the lemon juice, almond milk and coconut cream. Mix until a sauce is formed, …In a large stock pot over medium to high heat, add diced onion, pressed garlic cloves, chopped bell pepper and chopped carrots. Add a splash of water and sauté until vegetables are just slightly soft. …Cinnamon Raisin Baked Oatmeal [vegan, oil-free, wfpb] Chickpea Chili [vegan, oil-free, wfpb] Cinnamon Raisin Oatmeal Breakfast Bars [oil-free, vegan] Vegan Tamale Pie [oil free] Air Fryer Sweet Potato Bites [oil-free, vegan]This plant based recipe comes together in less than 30 minutes. The peanut butter sauce is lusciously creamy, bursting with flavor from soy sauce, fresh lime juice and honey or maple syrup. Mix it together with luscious noodle strands and crunchy veggies and top with loads of fresh cilantro and crunchy peanuts.13 Nov 2020 ... I truly think this updated recipe will blow your mind, but if this recipe ... Looking for WFPB recipes and found your site. This turned out ...Passover is a special time of year for Jewish people, and it’s important to have the right recipes to make the holiday even more special. Here are some of the best recipes to make ... All Recipes. Choose from over 350+ of our whole food plant-based recipes each with a step-by-step video showing how to make the dish. All Recipes. Breads & Sides. Desserts. Mains. Salads & Dressings. In a pan over medium heat, saute the diced onion and garlic until translucent, approximately 3 minutes. Add the tomato paste and stir, followed by the lemon juice, almond milk and coconut cream. Mix until a sauce is formed, …Instant Pot Minestrone Soup. Instant Pot Minestrone! With tons of veggies, beans, pesto, tomato sauce, parsley, topped with Parmesan, served with bread. This amazing recipe is easily made healthy and vegan by eliminating the pesto and marinara sauce listed in the ingredients. Use my Easy Vegan Marinara Sauce instead.11 Global and Diverse Whole Food Plant-Based (WFPB) Recipes. So it’s actually quite easy to return to a culture’s pre-industrial “peasant roots,” or indigenous foods, and discover and recreate their traditional recipes made with grains, legumes, roots, vegetables, herbs, and spices. And, with the endless meat and cheese-like analogs ...What’s the best is that you won’t need no starter! You’ll only need 3 ingredients (not counting salt and water). This gluten-free sourdough bread recipe is: plant-based oil-free flourless no knead yeast-free no starter I […] Continue Reading. Bread, Plantricious aka Plant Nutritious, Recipes.Preheat oven to 350°. Rinse and drain buckwheat and quinoa. Place all ingredients into a food processor and mix lightly, just until mixture is blended together. (over mixing might prevent bread from baking through). Pour into a silicone bread pan or lightly oiled bread pan. Bake for 1 hour.A WFPB diet is short for a “whole food plant-based diet” and is often used to describe a fully vegan diet that doesn’t contain any heavily processed foods. So, no meat, poultry, fish, dairy, eggs, or honey, but also no refined grains, added sugars or added fats (like oils). However, there are different degrees of processed foods, and this ...13 Nov 2020 ... I truly think this updated recipe will blow your mind, but if this recipe ... Looking for WFPB recipes and found your site. This turned out ... How to Roast Nuts and Seeds at Home Three Ways. (Updated 8-14-23) Nuts and seeds are an important part of a whole-food, plant-based diet. They are an unprocessed source of fat, and fat is necessary for a healthy diet. Without it, we could be vulnerable to dry rashes, vitamin deficiencies, hair loss, or even a weaker immune system. People with kidney disease are advised to avoid foods that are high in sodium, potassium and phosphorus, according to MedlinePlus. Any foods that list sodium in the beginning of th...If you’re on a potassium-restricted diet, it’s important to stick with foods that are going to help you stay on track and feel your best. Learn more about some common foods that ar...
In a large stock pot over medium to high heat, add diced onion, pressed garlic cloves, chopped bell pepper and chopped carrots. Add a splash of water and sauté until vegetables are just slightly soft. …. Paradisus playa del carmen reviews
Delicious WFPB oil-free recipes; Practical strategies that have worked for our community members... and can work for you; Weekly live Zoom interactions with other members of the community; Whole Food, Plant-Based Wellness Challenges; The guidance of our highly engaged, knowledgeable, and warm-hearted community hostsEasily made WFPB (by subbing vegetable broth for oil in sautees and tahini/nut butter for oil in dressings, and some offer non-oil alternatives in the recipe itself) * The Full Helping - my ABSOLUTE FAVORITE resource out there. Gena Hamshaw is working toward becoming a Registered Dietician and creates balanced, complete meals using affordable ...WFPB vs. WFPBNO. The WFPB or Whole Food Plant-Based diet is a way of eating popularized by Dr. Colin Campbell who did the Forks Over Knives series. It looked at the largest amount of research and data and found that the healthiest way to eat was to minimize or eliminate animal-based foods such as …Sep 18, 2019 · The SOS-Free Diet is composed of 70-75% carbohydrates, 10-12% protein, and 15-18% fat, with trace amounts of naturally occurring sodium. It is also free of processed vegan foods and recreational drugs, including caffeine, nicotine, alcohol, and marijuana. Supplementation with vitamin B12 is necessary. How to Make a Whole Food Plant-Based/Vegan Barbecue Sauce. The great news is, when we make our own barbecue sauce, we control not only the source of the sugar, but the amount. This recipe calls for maple syrup because it’s WFPB compliant and easy to whisk into the sauce. But if you prefer, you could …Sprinkle the yeast and flour over the milk, cover pan, and set aside for 30 minutes in a warm place. Meanwhile, in a large bowl, combine the whole wheat flour, all-purpose flour, and salt; mix well. Add the sponge to the flour mixture and knead to form a dough. If the dough is sticky, add more all-purpose flour, 2 …Redefine healthy with 100 recipes for a whole food, plant based diet Welcome to the whole food, plant based diet (WFPB), a celebration of fresh produce, whole grains, and rich natural flavor. The WFPB Cookbook is bursting with tips and recipes to prove that you don't need meat, artificial ingredients, or a ton of salt, oil, and sugar to …Vegan and WFPB are pretty much the same–the biggest difference is that whole food plant based recipes are made with minimally processed ingredients. Traditional vegan diets allow for more processed “replacement” type foods, like meat replacements, where WFPB is focused on cutting out processed ingredients and eating …WFPB Recipes. All Breakfast Desserts Main Sauces Side Dishes Snacks Soups. Main. Creamy Cheesey Scalloped Potatoes with Black Bean …What is the Whole Food Plant-Based With No Oil (WFPBNO) diet? Now that’s a mouthful. The diet is based of vegetables, fruits, whole grains, tubers, nuts, and legumes. It excludes ALL meat. WFPBNO also excludes dairy products, eggs, refined sugar, oil, ghee and highly refined foods like bleached flour. I spent a lot of time …What does “Whole-Foods Plant-Based” Mean? “Whole-Foods” means any foods that have undergone minimal to (ideally) no processing and is free from additives or other artificial substances. “Plant-Based” means a diet strong in whole grains, fruits, legumes, and vegetables, with little or no meat. Typically, if you eat whole-foods plant ...You only need a few simple ingredients to get started – chickpeas (duh), tahini, garlic, lemon juice, and salt. Ah, I also have a secret ingredient… The recipe ...Ingredients. US. Metric. 1 onion diced. 8 ounces mushrooms sliced. ½ teaspoon smoked paprika. ½ teaspoon thyme. ½ teaspoon onion powder. 1 cup vegetable broth. ½ cup …For a more detailed breakdown of what to eat on a WFPB diet, check out The Forks Over Knives Diet Explained. Fruits: Any type of fruit including apple, bananas, grapes, strawberries, citrus fruits, etc. Vegetables: Plenty of veggies including peppers, corn, lettuce, spinach, kale, peas, collards, etc. Tubers: Starchy root vegetables like ...WFPB Recipes. All Breakfast Desserts Main Sauces Side Dishes Snacks Soups. Main. Creamy Cheesey Scalloped Potatoes with Black Bean …Raw Almonds. Raw Cashews. Raw Walnuts. 2. Trail Mix. An essential whole food plant-based travel snack, trail mix hits all the sweet, salty, and savory notes all at once. And thanks to oil-free and refined sugar-free vegan chocolate chips, this plant based snack is a touch more kid-friendly than raw nuts on their own.Dec 30, 2020 · In a large stock pot over medium to high heat, add diced onion, pressed garlic cloves, chopped bell pepper and chopped carrots. Add a splash of water and sauté until vegetables are just slightly soft. Then add in chopped zucchini, squash, and green beans. Let cook for about 3 minutes. .