Stop Cooking with Olive Oil

by Mila McManus, MD

When you use a good quality olive oil for cooking, it’s not doing for you nutritionally what you expected it to do. While it has been determined that olive oil is more stable with heat than originally thought, the fact remains that the longer it’s exposed to heat, and the higher the heat, it will be damaged and make the oil toxic to your body.

So, when roasting your olive oil coated vegetables in a 350°+ oven, the olive oil will be molecularly damaged. You thought it was healthy, but really it’s not. Rather, you have made an unusable anti-nutrient for your body.  Your body will respond with inflammation and congestion. The same is likely true for avocado oil.

Keep in mind that the higher the heat, and the more prolonged the heating, the faster the degradation of the molecular structure. It may be alright to gently, patiently, slowly sauté something on low to medium low on the stovetop for less than 15 minutes, and successfully avoid damaging the oil. Patient and slow are not common methods for most of us in the kitchen these days.  Besides, why cook in olive oil when there are so many better options that also enhance the flavor of our food?

Here are some tips: First, it’s fine to apply olive oil after cooking is complete where this makes sense. Olive oil is good when used for cold preparation in salad dressings and hummus, for example.  Second, in terms of roasting vegetables, try putting the roasting pan with butter in the oven while preheating and cleaning your vegetables. Then remove it from the oven, put your vegetables in the hot melted butter and toss them until coated.  This works well with any saturated fat (e.g. coconut oil, ghee, lard) and is just as fast as olive oil when you consider the wait time for the oven to preheat anyway. 

There are many heat stable saturated fats with which to cook. Normally, at room temperature, these will be more solid, though that may fluctuate with the temperature in your house. Examples include pasture raised butter or ghee, duck, beef, pork fat, and coconut oil. Check out for good options. Reserve bacon fat from uncured bacon for cooking. When using the highest heats such as broiling or on the grill, consider ghee to be the most stable. One excellent brand is 4th & Heart ( and they offer various flavors. Ghee is normally found on the olive oil aisle of the grocery store, not in the diary section. It is normally soft enough to use a silicone brush to coat a pan, or spread on vegetables or fish, for example.

Take caution when you purchase olive oil.  Most olive oils are tarnished and impure, as well as counterfeit, having other added oils such as soybean, grapeseed, or canola oil. Many have been discovered to have toxic chemicals too. Here are tips for purchasing quality olive oil:

  • The more information provided on the label, the better.
  • A harvest date no more than one year old.
  • Know that there is no regulatory significance of terms like “first cold pressed, or “extra virgin”, so don’t let that lead you.
  • Look for third party certifications that promise higher standards such as “COOC Certified Extra Virgin”( California Olive Oil Council) or EVA (the Extra Virgin Alliance) and “100% Qualita Italiana”, by UNAPROL, the association of actual Italian olive growers. Interestingly, little stock is put in a USDA organic certification!
  • Chile, Australia, followed by the US, have better practices and stricter standards in general according to the U.S. International Trade Commission report on the quality of extra-virgin olive oil.  These may be the best “go to” sources of origin when in doubt.
  • Newer oils are always better. Be sure to buy small quantities (a six week supply) as it is highly perishable. It should not be exposed to heat or light and is best stored in a cool, dark cabinet. Tins do the best job of blocking the light, followed by an opaque glass bottle. Oxygen is also an enemy of olive oil so once opened, the oil quality is going downhill quickly.

Reduce inflammation and increase nutrition by using oils correctly.  Eat Well. Be Well.

¹ Real Food/Fake Food by Larry Olmsted, Algonquin Books of Chapel Hill, 2016.

By |2022-06-22T09:52:02-05:00June 23rd, 2022|General|

Top Seafood Picks

By Mila McManus, MD

There’s trouble with seafood. Our oceans are not as pristine as they used to be. Some of the largest contributors to ocean pollution include:

  • Runoff when heavy rainstorms draw road oils and pollutants from the ground into rivers and oceans.
  • Manufacturing plants in some areas of the world release toxic waste into the water, including mercury.
  • Oil spills from ships.
  • Plastic bags, cups, bottles, and other items thrown out and carried by the wind which fail to decompose.

Another issue is how the seafood is harvested. Because of demand, many species are over-fished. Because of cost, many are harvested in destructive ways which end up harming the ocean ecosystem and threatening fish populations.

With all this in mind, here is a list of seafood with the lowest mercury content, highest Omega 3 content, and least threatened:

  • Shrimp
  • Oysters
  • Mussels
  • Sardines
  • Salmon from New Zealand, California, Oregon, Washington, and Alaska
  • Freshwater Trout
  • Pollock
  • Atlantic Mackerel
  • Anchovies
  • Herring
  • Shad
  • Butterfish
  • Crab

There are other great options low in mercury and sustainably harvested, though not as recognized for their Omega 3 content including:

  • Scallops
  • Catfish
  • Clams
  • Crayfish
  • Rockfish from Alaska, California, Oregon, and Washington
  • Squid from California
  • Tilapia from Canada, Ecuador, Peru, and US
  • Skipjack Tuna from Pacific waters

If you don’t see your favorite on the list, then it is very high in mercury, and/or unsustainably caught, and/or the species population is threatened.

Eat Well, Be Well.

References:, Consumer Guide to Sustainable Seafood

Center For Science in the Public Interest, Seafood Recommendation Guide for pregnant, breast feeding and young children with lower mercury and increased Omega 3’s.

By |2022-06-13T07:20:54-05:00June 15th, 2022|Articles, General|

Potential Sources for Carcinogens in the Home

By Mila McManus, MD

Our home environment is a significant source for cancer causing toxins. Here’s some advice:

  • Clean regularly. Dust is a magnet for many toxic chemicals, molds, animal dander, dust mites and cockroaches*. Use dusting methods [microfiber cloths] that truly pick up dust rather than push the dust around [e.g. feather dusters] Routinely clean with a HEPA filter vacuum cleaner. Dirty dust cloths and dusters don’t collect the dust. Use a clean cloth every time.. Water reduces electrostatic cling so it’s not helpful; however a nontoxic household cleaner can be helpful.
  • Avoid Pesticides. Bug sprays, powders, and fumigators are linked to many cancers including prostate, leukemia, lymphoma, and childhood cancers. Consider using homemade solutions of vinegar, essential oils, or nontoxic solutions in the home. Many options are now available using neem, eucalyptus, citronella, tea tree, peppermint, cedar oil, or apple cider vinegar. Avoid leaving food out, and clean up crumbs and spills. Also keep your home dry (using a dehumidifier if needed). Check the outdoor perimeter of your home. Mulch and nontoxic weed killers can help reduce the need for pesticides, as can keeping landscaping away from the foundation.
  • Check for Radon. Radon is a naturally occurring gas that can seep into your house from the ground. It is a known carcinogen and undetectable without professional testing or a commercial kit.
  • Swap out harsh cleaners. Use the following link to identify less toxic household cleaners:
  • Avoid Tap Water. This is especially true if you have never had it tested for contaminants. Filter your drinking water. Refrigerator filters are only marginally better than tap water. Common low level contaminants include metals, pesticides, pharmaceuticals, nitrates, and byproducts of disinfectants formed when chlorine is used to treat water. Simple carbon filters remove some of these, but reverse osmosis filters and distillation are the best. Before buying expensive filtration systems for the house, have the water tested so that you know what kind of filtration system you need. Different kinds of filtration are needed for different contaminants. If you distill or use reverse osmosis, be sure to return basic electrolytes to the water. Here is an excellent source for tap water information including your local water source contaminants.
  • Air Quality Matters, Especially When Renovating. Home improvement and redecorating projects are a time to re-think what toxins you might be introducing into the home. Consider products made without volatile organic compounds such as low-VOC paints. Laminates and other composite wood products contain formaldehyde. Air pollution also emanates from fireplaces and wood-burning stoves. Carpeting, new mattresses, and fabric furniture have chemical fire-retardants and other toxic chemicals on them. Often times airing them in a well ventilated space first can reduce toxicity. There are also manufacturers who pride themselves on making toxin free, organic, and other natural fabrics without chemical treatment. Lastly, smoking is never a good idea, but certainly avoid doing so inside the home.
  • Consider Clean Personal Care Products. Ingredients in personal care products and sunscreens are largely unregulated and often contain known carcinogens such as formaldehyde and endocrine disrupting chemicals such as phthalates and parabens. You can download the Think Dirty app on your cell phone to check products for toxicity ratings so you can make better choices. There are also toxic ingredients in sunscreen products. Here is a list of better options for sun protection lotions: . You can also learn more about personal care products here:
  • Check for Mold. Mold is toxic to your health and your home. It can be a sign of excessive moisture. In addition to being a cancer hazard, the toxins produced by mold can cause serious acute and chronic health issues. If you live in a hot and humid environment such as the greater Houston area, mold is everywhere.  And it can hide while making you sick.  Consider having a professional test for mold in your home.  And guess what! It can take up residence in your sinuses and continually expose you to its harmful effects.  If you’re concerned about possible mold toxins in your body, we have a test available at our facility and can ship the kit to you (urine collection).
  • Head for the Kitchen. Scratched and worn cookware can release toxic chemicals into your food and air. Non-stick cookware such as Teflon used at high temperatures releases toxic chemicals. Plastic containers, especially when heated [dishwasher, microwave etc.], release carcinogens into food and air. Even charring meat, especially red meat, can produce cancer-causing chemicals know as heterocyclic amines. Consider glass, silicone, and stainless steel as practical options for kitchenware and utensils.




By |2022-06-08T09:10:05-05:00June 8th, 2022|General|

Is Monkeypox Next?

by Mila McManus, MD

Whether it’s Monkeypox, COVID, or flu and cold season, it is always a good reminder to our patients and friends that we should always be engaged in ensuring our immune function is operating optimally.  

What is Monkeypox and what do we know about it?

  • Unlike COVID, Monkeypox has been well studied and occurred in America in 2003 and is endemic to Western and Central Africa. While the CDC believes we will see more cases popping up in the United States in the coming days and weeks, it is not novel, and there are antiviral treatments for it.
  • This virus is a rare disease closely related to smallpox, and according to the CDC, the small pox vaccine is 85% protective against it. Positive testing for Orthopox, the family of viruses that includes Monekypox and smallpox, is used for diagnosis. Monkeypox is unrelated to Chickenpox.
  • Monkeypox is also not as easily transmitted as COVID, colds, and flu. It is largely transmitted through close, skin-to-skin contact, and is transferred by body fluids, virus sores, and respiratory droplets of people with lesions in their mouths and throats due to infection. Shared bedding and clothing with intimate partners is a possible method of transmission. Most recent cases around the world have been identified within the gay and bisexual communities.
  • There are two strains. One out of Central Africa and another out of West Africa that is less severe. So far, the several confirmed cases in the US have been the less severe strain. Also, the positive diagnoses have been found in individuals who are recently returned from international travel. A pandemic is highly unlikely.
  • Traditional primary care physicians are the best source for diagnosis and treatment.

What are the symptoms for Monkeypox?

  • Starts with flu-like symptoms, including fever, chills, headache, and achy muscles.
  • Swollen lymph nodes are also common.
  • After 1-3 days, a rash usually develops on the face, then can spread to the rest of the body.
  • Flat, circular lesions in different parts of the body that eventually turn into bumps filled with a clear fluid develop.
  • These bumps eventually become crusty and fall off.
  • Recovery usually takes 2 to 4 weeks.

Helpful Immune Boosters to Fight off Viral Infections

Daily Maintenance:

  • Multivitamin
  • Vitamin D3
  • Quality Probiotic
  • Vitamin C

Additional Support:

  • Tri-Immune Injections with Glutathione, Zinc, and Vitamin C
  • Viracid
  • WholeMune
  • Quercetin
  • Zinc 25-50mg daily

Finally, a healthy lifestyle including quality rest, stress reduction practices, exercise, avoiding sugar, handwashing, sunshine, and laughter are invaluable ways to support immune function.

For preventative support, we are happy to assist you in putting together an individual protection plan. Schedule an appointment with one of our medical providers to discuss the ideal plan for you.




By |2022-05-31T16:27:34-05:00June 1st, 2022|Articles, General|

Fermented Food Fakes

By Mila McManus, MD

The Food Industry is quick to pick up on rising trends and then capitalize on them, but not always in honest ways.  That’s why it is so hard to trust package labeling.  The latest one I’ve observed is with the word “Fermented”.

Fermented foods, if properly fermented and packaged, are full of the living bacteria found in your gut. We usually refer to them as probiotics.  That’s why fermented foods are so healthy because they help you to maintain a healthy gut!

Fermented foods are LIVING foods.  The beneficial bacteria are eating and multiplying, and that process should be ongoing when you eat them. Live ferments need to be refrigerated. So if you find something in the store that is non-refrigerated and it says it is fermented, well, its dead now. This means you have lost the key benefit of the food. The ingredient labels should be cabbage (or other vegetable), water, and salt. A spice would be ok too. It should never have preservatives, sugar, or vinegar added, and should never say “pasteurized”. If it’s pasteurized, it’s been heating to extreme which kills the bacteria and defeats the purpose. The most common packaging for living ferments is glass jars or vented pouches found only in a refrigerated section of the store.  If it is in a can or jar on the veggie aisle, it is dead, highly heated, and potentially contaminated by the can itself.  It may be edible but don’t expect it to help your microbiome or be deeply nutritious. 

Did you know these two Fermented Food Fun Facts ?

  • A study has shown that eating fermented foods appears to have lowered COVID mortality rates as much as 35.4% in countries where fermented foods are traditionally consumed.[i]
  • Fermented foods may help to relieve depression and anxiety.[ii]

Here is a link to our Fermented Salsa recipe to enjoy this summer! 



By |2022-05-24T08:46:55-05:00May 25th, 2022|Articles, General|

A Reminder About Artificial Sweeteners

By Mila McManus, MD

All artificial sweeteners, including aspartame, sucralose, saccharin, neotame, advantame, and acesulfame potassium-k, interfere with the normal and healthy activity of gut bacteria[1].  They also cause DNA damage.

These popular sweeteners are often identified with the pink, blue, and yellow packets found in every store and restaurant nationwide, as well as found in “no sugar” and “sugar-free” foods, candy, and beverages. They are also used in medications, toothpastes, and mouthwashes. Consuming as few as 7 little packets may be enough to have a detrimental effect on your gut biome[2].

In addition to disturbing the gut biome, all of the artificial sweeteners are linked to increased risk for obesity, insulin resistance, Type 2 diabetes, and metabolic syndrome. Several are known carcinogens.

While the most well-known brand is Splenda, the actual chemical sweetener’s name is SUCRALOSE, the most common name you will find in ingredient labels. Watch for it and make every effort to banish it from your diet.  Also, be sure never to cook with artificial sweeteners because they increase in toxicity with the addition of heat.

Protecting your gut biome is one of the most important aspects of protecting your health! Antibiotics, artificial sweeteners, and NSAIDS, when ingested routinely, will destroy the biome and result in weakened immunity, weakened brain function, and digestive issues.  This, in turn, will create inflammation and disease.  Take your probiotics and avoid destroyers of the gut biome.

To ensure you maintain a healthy gut, talk to our staff nutritionist or your medical provider at The Woodlands Institute for Health and Wellness.

[1] Harpaz, D.; Yeo, L.P.; Cecchini, F.; Koon, T.H.P.; Kushmaro, A.; Tok, A.I.Y.; Marks, R.S.; Eltzov, E. Measuring Artificial Sweeteners Toxicity Using a Bioluminescent Bacterial Panel. Molecules 201823, 2454.

[2] Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, McLendon RE, Schiffman SS. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. J Toxicol Environ Health A. 2008;71(21):1415-29. doi: 10.1080/15287390802328630. PMID: 18800291.


By |2022-05-18T07:21:40-05:00May 19th, 2022|Articles, General|

EWG Shopper’s Guide to Pesticides in Produce

by Mila McManus, MD

The 2022 Shopper’s Guide for Produce from the Environmental Working Group is out.  This is a wonderful guideline to help you determine which produce you should always buy organic versus those that don’t necessarily need to be purchased organic.  It sure is helpful to know how to avoid the most pesticide-laden produce.

                Many popular produce items remain on the Dirty Dozen list, including strawberries, grapes, apples, and tomatoes. [] These popular foods are often given to children on a daily basis so, if not purchased organically, you could introduce considerable pesticide toxicity to children’s developing bodies and brains. We recommend that EVERYONE choose organic whenever possible, and especially if any of the items on the dirty list are foods consumed frequently or daily.

                It’s interesting to note that broccoli and eggplant have both fallen off of the Clean 15 list this past year, suggesting that there may have been an increase in pesticide use with these two foods. Although, it could also be a result of less pesticide used on new foods added to the Clean 15, namely sweet potatoes. It’s worth considering purchasing broccoli and eggplant as organic where possible.  For more details regarding the evaluation process, visit

                You should also consider other benefits of organic produce. Organic farming is much more likely to ensure that soil is nutrient rich and ensures that seeds are not genetically modified. As a result, organic offers greater nutritional values such as greater amounts of Vitamin C, Magnesium, Calcium, Potassium, and other essential vitamins and minerals without man’s manipulation of seed genetics, than traditionally raised produce.

                We recommend using as a resource as well as encourage supporting this consumer oriented resource for promoting quality food and water for good health. You will find many valuable resources on their webpage including information for clean sources of food, water, baby food, personal care products, and more.

By |2022-05-03T16:27:58-05:00May 4th, 2022|Articles, General|

Plant Based Meat is an Oxymoron

By Mila McManus, MD

The Plant Based non-meat “meat” industry is taking off as many proponents of a greener planet argue that eliminating the beef industry will save the planet.  According to an article published in Wise Traditions Winter 2021 issue, called Reading Between the Lines: Fake Meat and Other Fake Foods: Synthetic Biology Wolves in “Sustainable” Sheep’s Clothing, the author Merinda Teller says there is a “lab-grown meat stampede… a full scale agenda to remove the meat industry entirely led by Future Meat Technologies, the FDA and USDA, as well as NASA, various universities, Bill Gates, Beyond Meat, Impossible Foods, Eat Just, Upside Foods, Tyson Foods, Amazon, and the World Economic Forum among others” (p.49-50). Alternatively, The Westin A. Price Foundation and the Environmental Working Group would argue that we can, and do, produce foods of all kinds, and meat specifically, in clean, green, sustainable ways.

It’s interesting how these fake meat producers are trying to make it look, cook, smell, and taste like meat, and they are using the word “meat” in some context on the label. It’s NOT meat.  Nothing about wheat, soy, or the lab grown mold called mycoprotein is meat. It seems an oxymoronic to call plant-based food “meat”.  It is a fake food in the sense that there is nothing about the end product that occurs organically in nature, the way food is grown or produced traditionally. The product is a result of man concocting a combination of foods, combining man-made chemicals and processed proteins into something mysteriously edible.

Read ingredient labels very carefully and know what you are eating. For example, Gardein’s Plant-based Chick’n Filets contain wheat and wheat gluten, soy protein isolate, textured wheat protein, yeast extract, canola oil, and fructose, to name a few, on the otherwise long list of ingredients. Needless to say, if you are gluten sensitive or celiac, or have allergies or sensitivities to soy, yeast, or MSG, this would raise concerns. In general, we recommend avoiding omega-6 rich inflammatory oils (such as canola, soybean, corn, and cottonseed oils) and added sugars (fructose, dextrose, maltodextrin, high fructose corn sugar, tapioca syrup).  Quorn makes their “meatless pieces” with 93% mycoprotein, a mold grown in laboratories. Added to that are yeast extract, egg whites and sugar. IncogMeato is made from water, soy protein concentration, canola oil, dextrose, and yeast extract. Impossible Foods touts their plant-based heme (iron) made from fermentation of genetically engineered yeast, soy, and potato protein. And JUST EGG uses Mung Bean Protein Isolate, expeller-pressed canola oil, sugar, and tapioca syrup, tetrasodium pyrophosphate (what?), transglutaminase (huh?), and nisin (say that again?). All of the Impossible Foods meat replacement products contain soy protein which is a common food allergen. Moreover, unless specified certified organic, there’s an extremely high chance it’s genetically modified.  

One of the cleanest and simplest ingredient lists we found was Dr. Praeger’s Sensible Foods Perfect Plant Based Ground for meatballs, tacos, and burgers. While we might not go as far as “perfect”, it is comparably a much better, whole food ingredient list. It is gluten free and vegan with 20 grams of protein. The ingredient list contains only 12 ingredients which are hydrated pea protein blend (water, pea protein), high oleic sunflower oil, beets, natural flavors, sweet potato puree, butternut squash puree, carrot puree, methyl cellulose, fruit, and vegetable juice (for color), oat fiber, sea salt, and onion powder.  Another somewhat “better” ingredient list are the Beyond Meat products, though again, natural flavors, dried yeast, canola oil, and pea protein can each pose problems for some people.

It may be helpful to know that the top 9 food allergens in the United States that must be identified on all foods containing them include corn, soy, wheat, eggs, tree nuts, peanuts, fish, dairy, and sesame. The first four are often the most altered by man by the way they are genetically modified, laden with pesticides, or in the case of eggs, fed hormones and antibiotics.

All this to say, we are still strong proponents of eating real whole food the way it occurs in nature. We encourage sustainable sources wherever possible.  100% grass fed, grass finished meats, organic farming, minimizing the use of plastics, recycling, avoiding food waste, and supporting local farmers and ranchers – all can support a cleaner, greener, world.


By |2022-04-27T16:23:44-05:00April 28th, 2022|Articles, General|

An Aspirin a Day- Yay? or Nay?  

By Mila McManus, MD

Mainstream medicine and media continue to express uncertainty regarding the use of aspirin to protect against cardiovascular disease. A large primary-prevention trial[1] recently concluded that there is no straightforward evidence that taking low dose aspirin is either beneficial or harmful for healthy older adults. Over the five year study, the rate of heart disease was not significantly lower in those taking 100 mg of aspirin daily compared with peers taking a placebo tablet. The study did find that those taking the aspirin had much higher odds for a major bleeding episode.

What should you do? First, whatever choice you make should be done in collaboration and partnership with your medical provider. Each of us is different on many levels, a core belief in our practice as functional medicine providers. What is good for one person may not be ideal or wise for another. Secondly, there are many nutritional and supplemental approaches  to protect against cardiovascular disease and blood clotting without resorting to aspirin.

Our food choices always have an enormous impact on our overall health. Cleaning up the diet, moving away from packaged, processed, and fast foods toward more organic vegetables, nuts, seeds, and fruits will always provide increased protection against any disease. There are common food sources believed to be natural blood thinners[2]. The most well-known include turmeric, ginger, garlic, cayenne peppers, cinnamon, and food sources for Vitamin E such as almonds and sunflower seeds. Two Chinese herbs that may reduce blood clotting are Dong Quai (a.k.a. female ginseng) and ginkgo. These are both found in teas, supplements, and energy drinks. Bromelain, an enzyme extracted from pineapple is also believed to thin the blood, break down blood clots and reduce clot formation. More is not always better, so it is wise to discuss supplemental intake of these herbs and spices with your medical provider. Several of them should not be taken prior to surgical procedures due to their potential blood thinning effect.

Our practice has also found turmeric, krill/fish oil, vitamin C, and proteases among others, to be beneficial in a multitude of ways, including blood clot prevention. With informed medical advice, it is highly likely that you can identify supplemental and lifestyle changes which will help to maximize your overall health profile while also preventing blood clots. It can be easy to succumb to the power of good advertising and end up taking far too many supplements which can be expensive, falsely advertised, and unnecessary.  Allow us to help you make intelligent choices.




By |2022-04-19T07:43:30-05:00April 20th, 2022|General|

Protein Banana Bread

Adapted by Nancy Weyrauch Mehlert, MS

This protein banana bread is a deliciously moist breakfast or snack bread.



4 eggs

3 medium bananas, mashed

¼ cup Swerve confectioners sugar or Monk Fruit

½ cup full-fat, canned coconut milk

1 tablespoon vanilla extract

2 teaspoons baking powder

1 teaspoon baking soda

2 ¼ cups almond flour (hazelnut flour if preferred)

½ teaspoon sea salt

1 teaspoon cinnamon

2 scoops vanilla protein powder (A Bone Broth option is perfect)



  • Preheat oven to 350°
  • In a bowl, combine eggs, banana, Swerve, coconut milk and vanilla. Mix well.
  • In a separate bowl, combine the remaining ingredients and protein powder.
  • Combine both mixtures, stirring until well incorporated.
  • Place the mixture in a well-greased loaf pan (silicone works wonders) and bake for 45-50 minutes until a toothpick comes out dry from the center.

Retrieved from Ancient Nutrition, Dr. Josh Axe, and sweetener modified.

By |2022-04-07T13:54:29-05:00April 13th, 2022|General, Recipes|
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