Grain-free Apple Cinnamon Pancakes

 

Grain-free pancakes may sound like an oxymoron; after all, how can you make a decent pancake without flour or buckwheat or even old-fashioned corn meal?

I tend to shy away from pancakes in my cooking anyway. I rarely think ahead to soak the batter overnight in buttermilk to make them in the morning.  Never mind that I tend to prefer lighter breakfasts that are rich in protein and fat: strained yogurt with fruit and nuts, eggs with sauteed greens.

For us, protein- and fat-rich breakfasts help to keep us satiated – bellies full until lunch time which is usually about 1:30 or 2:00 PM when I serve the large meal for a day.

Why I Love Grain-free Foods (Even though we’re not Grain-free)

While my family does not adhere to a grain-free diet (I love my einkorn breads, quinoa porridges and rustic sourdough noodles), I still enjoy adjusting the focus of my meals to include grain-free options.  Of course, most foods are naturally grain-free – sauces, vegetables, meats, soups; yet, making grain-free versions of common baked goods has its appeal.

Traditionally, many pastries and confections were prepared with nuts and fruit and eggs and without refined white flours that would have been expensive for many people.  For this reason, blanched almond meal features prominently in the sweets and confections of 16th and 18th centuries.  In the 19th, refined flours – those more suitable to pastries and sweets – became more widely available (and much more affordable) and took the place of almonds and nuts.

For me, I enjoy grain-free alternatives, simply because they help to balance the macronutrient content of sweets and baked goods, and I find that a small amount satisfies very nicely.

Learn More about Grain-free Cooking

This recipe for Grain-free Cinnamon Apple pancakes comes from Go Grain-free, an online cooking class by Dr. Jill Tieman – a health care provider specializing in the use of grain-free diets for therapeutic purposes.  Not only does Dr. Tieman provide the  why’s of grain-free diets, but the how-to’s as well. Her online class features 80 instructional videos and 150 grain-free recipes that can help you to make the transition to a grain-free diet for therapeutic reasons (or, if you’re like me, you’ll just enjoy learning new techniques for cooking real food).

 

Grain-free Apple Cinnamon Pancakes

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By Jenny Published: October 2, 2012

  • Yield: 8 - 12 Silver Dollar Pancakes (4 Servings)
  • Prep: 15 mins
  • Cook: 20 mins
  • Ready In: 35 mins

These grain-free apple cinnamon pancakes are simple to prepare, high in protein and offer a flavor and texture similar to old-fashioned corn griddle cakes. This recipe is reprinted with permission of Dr. Jill Tieman and you can find more recipes like it in her online cooking class Go Grain-free.

Ingredients

  • 4 large eggs
  • 2 tablespoons applesauce
  • 1 tablespoon honey
  • 1/4 to 1/2 cups coconut flour
  • 1/2 teaspoon unrefined sea salt
  • 1/2 teaspoon baking soda
  • ghee or coconut oil (for frying pancakes)
  • cinnamon (for sprinkling the pancakes)

Instructions

  1. Toss eggs, applesauce and honey into a food processor and pulse until slightly mixed. Add coconut flour, salt and baking soda slowly to the liquid ingredients and process until they form a firm batter that is still liquid enough to pour off a spoon.
  2. Melt ghee or coconut oil in a large frying pan over medium to medium-low heat. Pour a heaping tablespoon of the pancake batter into the hot fat, sprinkle with cinnamon. Gently fry the pancake for a few minutes, until browned on the bottom; flip the pancake and fry for a further one to two minutes. Continue working in batches, adding ghee or coconut oil as necessary, until your batter exhausted. Serve with honey, fruit or yogurt.

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What people are saying

    • jenny says

      No. I don’t believe in counting calories, carbs, protein or fat. I believe in eating real food, from good quality ingredients and leading an active lifestyle. You can always plug them into fit day or nutritiondata to see what comes up.

      • Ixchel says

        There are important reasons for needing nutritional information- for instance, needing to know how many carbs are in a dish in order to plan the rest of the day’s meals and keep diabetes under control. I would have liked to know this information, also, since often, grain-free items are also diabetic friendly and safe for my family.
        You may not “believe” in counting these things, but for some of us, it’s a requirement in order to stay healthy. You may want to consider such other perspectives and needs the next time you’re inclined to make such a touchy response to a reader of your blog- kinda puts me off all your writing, honestly.

        • says

          If you need the information, then plug the recipe into your chosen tool calorie counting tool. No one’s stopping you. That is, quite simply, not something I will provide because it is counter-productive to the fundamental philosophy of the site and moves the focus from real food to macronutrients.

          • Kira says

            Jenny, thank you for standing your ground on this one. I’m slowly learning to NOT pay attention to calories, and instead am focusing on eating nutritional powerhouse foods. I’ve finally come to realize that if I focus on eating at least five servings of vegetables a day (with a focus on leafy greens and cruciferous veggies), it doesn’t leave much room for less healthy foods. I still treat myself to (real, pastured) cream in my coffee, occasional desserts, and cheese (about once a week) — yet I’ve still managed to slowly lose the weight that’s been hanging around for the past 5 years.

            Calories may count, but micronutrients (from real food), self-awareness and physical activity count even more. If some readers don’t fully agree with the philosophy you are sharing with us, they need to take responsibility for their lifestyles and do the required homework instead of expecting you to cater to them in a way that contradicts what you’re trying to teach us. Imagine how confused new readers would be if you posted nutritional information for your recipes, but then turned around and talked about how you don’t believe in calorie counting!

          • Layale says

            I also applaud you for standing your ground on this issue. The majority of your readers–me included–aren’t interested in that info; we’re here for Real Food. So, I agree with Kira when she said, “Imagine how confused new readers would be if you posted nutritional information for your recipes, but then turned around and talked about how you don’t believe in calorie counting.” I think your veteran readers would be confused, as well!

          • Audrey says

            As someone who was morbidly obese and on the verge of type 2 diabetes, there was a time where I felt this was critical to my health. As I learned about real food and made changes, the less I paid attention to calories and fat counting and started paying attention to what I was rating, my health improved and the pounds came off. Thank you for sticking your ground. Once people realize what really matters to their health, they’ll actually get healthy.

          • Rachel says

            I understand lxchel’s reasoning. My husband has Diabetes. But, we do not need nutritional information listed. We know by looking at the ingredients what the carb count is (or about), whether it’s high in protein or not, etc. It’s more important to know your food. The grain-free pancakes will make a great breakfast or for my husband. Thank you for posting it.

          • Mike says

            Thank you for taking the time to share Jenny. I can’t wait to try this recipe out. As for the discussion over the calorie count, I’m with you in eating nutritiously, and not worrying about the count.
            As for those that need to count calories, I understand the situation, but don’t think it falls on the person who took the time to share this to take the additional time to research calorie counts. Jenny, I don’t think your reply was terse at all, and again, thank you for the info.

        • Geoff says

          I’m hearing how some people believe that need to count calories. As a nutritionist, I try to get people away from counting calories even with conditions like diabetes. It is much more important to learn which foods will help control your diabetes, and how to eat well balanced meals. Not all Carbohydrates are the same so when you are reading a number it does not tell you the correct information. A diabetic should get carbohydrates primarily from vegetables and fruits (fruits limited to 2-3 servings per day), and the remaining diet should include meats, fish, eggs, raw dairy, nuts/seeds, and beans/legumes (prepared properly). Grains should only be included if you are not struggling with blood sugar issues, and if they are soaked before cooked. Eating this way reduces the chance of getting chronic disease, as well as, reduces symptoms associated with many diseases and health concerns. Learn to have a healthy relationship with food, reduce stress, eat the best quality food you can get, and stay away from grains/sugar/vegetable oils/refined or processed food. If you follow this advice, you will stay healthy without ever having to count calories again. To health!

      • Tess Danesi says

        I also agree with you standing by your philosophy (which I fully support and attempt to live by, with varying degrees of success). This is your site and you can never please everyone.

        While the info requested may be important to some, they are free to find other ways to access it. I don’t think your response was at all touchy, I think you merely stated your beliefs in an honest manner.

        Keep the amazing recipes coming!

      • Penny says

        When someone asks about nutritional content, aren’t they also talking about proteins, fats and other vitamins, not necessarily calories/carbs? I just changed over from oatmeal to a mix of oats and barley and other ingredients because of the nutritional content – not looking at calories. Nourishment in my kitchen is synonymous to nutrients in my kitchen.

        I was disappointed when I didn’t see the answer to the question, but thanks for suggestions to find something on it.

        • Leslie says

          Respectfully, I did find the response to the request for nutritional information a bit abrupt. My 6 year old son has type 1 diabetes, which is caused by a person’s immune system mistakenly attacking and killing cells in his pancreas. As a result, I have to dose him with insulin based on the exact carbs in everything he eats, taking into account protein, fat, fiber etc. It’s not a philosophical difference; I agree with your philosophy. It’s a medical issue. Type 1 diabetes is not caused by lifestyle choices & cannot be fixed by lifestyle choices, although of course healthy eating is even MORE important for someone with a chronic disease, like him. Now, I don’t expect anybody to provide the nutritional info for me if they don’t offer it; I certainly can do myself. But perhaps a gentler response to such requests would demonstrate a greater understanding of possible medical situations people might be in.

          • Carol Harris says

            Thank you for making this point, which shouldn’t have had to be remade. The original questioner didn’t even mention calories; the author immediately jumped to that conclusion and everyone else just jumped on the bandwagon. The tone was generally cutting, unnecessarily so.
            I am also a type 1 diabetic, and looking at this recipe I would guess (can’t be sure without the information the author refuses to provide) that if I took my usual mealtime dose of insulin and ate some of these pancakes instead of a grain-based product, I would likely have a dangerous low blood-sugar episode about an hour after eating them (from the ingredients it looks like there isn’t a lot of carbohydrate in them). Later in the day (or even the next day) my blood sugar would probably be unpleasantly high because of the amount of fat in all that coconut. However real and healthy they may be, that is what they would do to me with the non-functional pancreas I am stuck with.

            • KD says

              That’s where the on-line tools come in handy though; if you cook from acratch I’m pretty sure not everything you make has a “recipe” but if you learn the basics of how much of what food = how many carbs then go from there? To make someone who posts recipes do all the work for everyone takes joy out of creating and posting her (or his) creation. People who need to know can learn how & take this responsibility just as you learned to take responsibility on what type of food you were going to put in your (or your child’s) mouth to begin with.

      • Summer Hansell says

        AND I think that regular readers of your blog might notice how often you’ve had this question, or one like it, asked. I agree with your philosophy, and also that it is neither your job nor your responsibility to provide every possible item of information that any reader might think to imagine.
        Great blog, I love your work, keep it up!!

    • Tamara says

      wow what happened to being kind, loving and just plain respectful to people. All you had to say was I am sorry, I don’t count calories and am too busy but I know there are many tools available online to help you. I agree that calories are not the most important thing. I have been changing recipes and using natural ingredients for a long time and that is the most important thing, however, sugar in, calories in, calories out that stuff does matter. Maybe not to you, but it matters. So maybe just some respect to others. I am shocked by the stand your ground comments. Someone else trying to change their life by using your recipes and eating more naturally and cleanly. She doesn’t deserve for her views on wanting to know how much calories she is putting into her body to be ripped apart like that. Calories are important to many to make sure they aren’t eating too little or too much. Especially when starting a life change like this, because honestly when I started I had no idea how much I had been eating and it is also so important to make sure you eat enough. So there is value in nutritional info. To the person who inquired just google all the ingredients or look on their packages and add them up divide by the amount of pancakes you make.

    • Tolu says

      These pancakes have got to be the best coconut pancakes I’ve ever made. Not that I haven’t tried in the past. The results would be the title of a comedy: The Inedibles.
      But I did add a 0.75 cups of milk to the recipe, remembering that coconut flour, being dry, needs a whole lot of moisture.
      My flour-loving family absolutely gobbled it up.
      This one’s a keeper.

      Thank you!

    • Christina says

      Good question. I would like to know too.

      Jenny, you are such a nice person to advertise someone else’s class on your site, even though you also
      offer classes. You are very generous. God Bless you. I just had to say it…

      • felicia says

        my 4 y.o. may be anaphylactic to eggs as we carry an epi-pen around. and we’re very sensitive to seeds too, although i think he may be outgrowing seed allergies. are there any other alternatives besides egg yolks and flax seed mixture? thanks!

        • Tina C. says

          There is an egg substitute called Ener-g that works well or I am sure the tofu works well too. Also I have found that Quinoa flour (you can make it using quinoa and placing it in your blender) works fantastic. It has a low glycemic index and I haven’t heard of anyone being allergic. It’s also a super food that contains all of the amino acids.

    • pam says

      I have made a successful egg substitute with ground flax seed meal and water. I Tbs of each mixed together for each egg needed. Let it sit and “gel” for a minute or 2.

    • Layale says

      Gelatin. Can’t recall the ratio off the top of my head, because it’s been a while since I used it. But it works great, even in baked good. Just search for “gelatin as an egg substitute”. As long as your not opposed to gelatin. You can get Kosher gelatin, too; but it’s still made from beef. So, if you don’t eat meat, that might be a problem. Anyways, best wishes!

      • Joan P. says

        I use Agar Agar, a vegetable type gelatin as a thickener, my daughter uses the ground Flax seeds with water for a substitute for eggs. Works for mus. . .

    • Maria says

      You can use Chia seeds as an egg replacement. I don’t know how it will effect the recipe, but you can try it. To use Chia seeds, combine 2 Tbsp of Chia seeds to 1 cub of water. it will gel up. 1/2 cup of gel = 1 egg Hope this helps.

    • Elaine McMurray says

      I found this info below at http://dinersjournal.blogs.nytimes.com/2009/09/04/replacing-eggs-with-flax/

      Did you know that you can use ground flax seeds as an egg substitute in many recipes?
      Flax seeds are mucilaginous. That means that when they get wet, they form a thick jelly-like coating around the seed to protect it and keep it wet for germination. Ground flaxseed turns into a thick jelly like mass with the same consistency as an egg. When used in many recipes (baking mostly) ground flaxseed performs the same role as an egg in providing cohesion to the recipe, and its amazingly good for you. We bet you can’t tell the difference! Try it in cakes, banana breads, pumpkin bread, pancakes, crepes and more. Flaxseed in place of eggs really opens up your options for vegan cooking and baking.

      – Use 1 Tablespoon of finely ground flax seeds and 3 tablespoons of water (or other liquid) in place of an egg.

      We prefer brown flax seeds because they’re a healthier choice, but many folks prefer golden flax, especially for use as an egg substitute because golden flax seeds have a buttery flavor that works perfectly in recipes and baking.

      • says

        I also replace an egg with applesauce and/or mashed banana, to whatever consistency holds the batter together. I’ve used it for years whenever I ran out of eggs, to make cakes, cookies, pancakes, bread, etc.

  1. Adrienne says

    I am appreciative of your willingness to share your recipes. I am on a Candida Yeast Free Diet and wanted to know what I could use as a substitue for applesauce and honey. Thank you with many hugs

    • Amanda says

      Adrienne, you could use coconut syrup in place of the honey. My family is also on candida diet and we use that all the time.

      • Kira says

        Amanda and Adrienne, what are you using as guidance on your candida diet (e.g., book, website, etc.)? I’m beginning to think that’s my next needed step to restore my body’s balance, but have no idea where to start.

        • Shirley says

          Kira, I recommend the GAPS Diet for complete healing and restoration of the body’s imbalance. Get the book and do some research first so that it’s not so intimidating….It is working wonderfully for me!

  2. Heather says

    Thanks for the recipe.

    I’m also interested to know, Jenny, if your “rustic sourdough noodles” are posted here somewhere that I’ve missed? And if not, can you share how you make them?

  3. obearlady says

    65 yrs young here cooking all theses yrs the 2 moths i been trying all these new things on cooking grain glue-ton free stuff i have seen a change for the best my doc has seen a change to she likes it keep it up ty

    • says

      Nicole, I am on GAPS too – you don’t need the baking soda – I make coconut flour baked goods all the time leaving out the baking soda!

  4. Nicole says

    I made these this morning…..what did I do wrong because I could not eat them. Too salty? I can put my finger on it.

  5. Kathryn says

    I know this is a really basic question, but is coconut flour gluten free? I am guessing yes but just wanted to make sure before I ran out to buy some to make pancakes for a friend who is gluten free. Thanks for helping me out!

  6. Anna Ott says

    Thank you for this!! I will be making breakfast for dinner tonight and am going to try these. :) In response to the egg substitute, flax seed has always worked well for me! Just make sure you let it sit in the water long enough. (The package of ground flax will give you instructions)!

  7. Jane says

    Sonds great!! I’m guessing that I can whisk together the ingredients in a bowl, but wanted to ask… Is there a reason to use a food processor?

  8. Mindy says

    Very good pancakes! I prefer less coconut flour because it’s so dry, so I used a little less than a 1/4 cup and the batter was still thick and they puffed up nicely in the pan. I blended in my vitamix on high. I also added cinnamon to the batter and folded in some very chunky applesauce just before frying. Topped each pancake layer with butter and a dollop of applesauce. I couldn’t resist adding just a touch of maple syrup over it all. Delicious! 3rd try at coconut flour pancakes and this one is the winner. It fulfilled my cravings and I didn’t feel full and bloated afterwards. Thank you!

  9. Vanessa Roland says

    These look delicious! I clicked on these pancakes from the recipe index first and the instructions were for donuts instead of the pancakes so just wanted to let you know.

  10. says

    These are great, I have a daughter with autism on the SCD diet (grain and sugar free) and she’s very picky, but actually ate these tonight! I used 2 eggs, 3 tbsps apple sauce, a tablespoon of coconut flour, half teaspoon of honey and mixed in the cinnamon. I skipped the baking soda to keep it SCD. I just didn’t want such a big batch.
    She is a big fan of pancakes made with half a banana, nut butter and an egg, so it was not a huge stretch of the palette, but a change none the less! Thanks!

  11. Jenifer says

    HI ~ Just an FYI :-) When you go to the recipes section and click on this recipe, the instructions are for something else. haha I had to read the ingredients a couple times looking for sourdough in it before I realized the instructions were just misplaced. :-) Just ordered your meal plans and can’t wait to try them!!!

  12. mike mayer says

    Somewhere i saw you mentioned buckwheat as being a grain, which it is not. It is a flower and contains no gluten. It does however contain some carbohydrate..i am going to try these coconut flour pancakes this morning they sound great.

  13. Debra Altschul says

    May I suggest that we all realize that coconut oil, natural shredded coconut, etc – has muliple and so good for
    us. I eat a couple tablespoons a day as it helps cleans up our “tubing’
    Use in your hair, on your face/neck, heels/elbows…..wrap your face or hair or whatever other part with a warm moist
    towel someetimes, sit back, relax, breath through your nose: inhale5, hold 7, exhale8 and feel the goodness of a
    truly natural product.
    Love you all and your information and thoughts and experiences…feel good all the time (no matter what)! blessings always….add good coconut to your lives!…you will reap the rewards.
    xxoo

  14. says

    Do you by chance ever post recipes that are NON- egg based? I have an allergy to eggs from chickens but, Can eat duck eggs- Would this ratio throw things off since duck eggs are twice the size ( i guess i could just cut the eggs in half:) Sounds like a delightful recipe! Thanks for sharing and can’t wait to read more ( I’ve been EATING REAL food for the past 4 months and have SEEN MAJOR CHANGES- in healing, recovery, weight loss, ability to sleep, and so much more! And YES, i too, stopped counting calories like the above mentioned- it just wore me out – made me obsess about a number- not the quality of food, decent, whole and real food!

    • says

      What kind of duck eggs are double the size of a chicken egg? We’ve had khaki campbell ducks, which are pretty commonly used for eggs and the eggs are the same size as chickens, even slightly smaller than some x-large chicken eggs (like the ones from our pastured white leghorns). They should be interchangeable in any recipe 1-to-1. If they are truly double the size of a chicken egg (about 4.5″ long), you would half the amount needed. I’ve never heard of a duck laying a 4.5″ egg, though, please share what breed this is.

  15. Melissa Calkins says

    We also make our grain-free pancakes with 2 eggs to every 1 banana, cinnamon and a pinch of sea salt. We used to add a little honey too, but now feel that they are sweet enough with the banana. We cook them in coconut oil. So easy and delicious! I love them so much better than pancakes with flour.

  16. Emily says

    Thank you for referring to apps that can help calculate the nutritional information for my Type 1 husband. It’s a blessing to have a mechanical pancreas for my husband’s nonfunctional one, but it can only work if we have accurate numbers to program into it. We’re always looking for new recipes, and sometimes with a GF child and Type 1 husband, we’ve not ended up with much. This site had been GREAT for us as a family to navigate and the appealing pictures help our children choose things they’d like to try. Thank you!

  17. April says

    This recipe looks wonderful. As I read through the comments, I agree Jenny’s response to the nutritional content question seemed snippy. It’s not the first time I have seen a snippy response. You are a truly talented chef and writer. The way you describe the food you cook and how it nourishes your family (and why) is inspirational. I just don’t understand the comments that come off as intolerance for others. Just food for thought.

    • Judy says

      Snippy? I think not. The questioner was pushy. Since the info is important to HER, SHE is the one to take the responsibility for obtaining the numbers. I’m not interested in numbers. I agree with the comments above of nutritionist ‘Geoff’. After many years of counting grams and calories and reading dozens of “diet” books, I FINALLY dumped the diet gurus for good when I stumbled onto WAPF. All we need to know about what to eat and how is at the WAPF website, and in websites such as this one.

  18. April says

    I really wanted to love these pancakes and be able to feed my son pancakes that are so high in protein. Neither of us loved them. They are just so eggy. Just a tip for those who make them, they get dark in the pan VERY quickly. Will burn easily–not sure if it’s from all the eggs or what. I cooked them on low and struggled to get them cooked through before getting too dark.

  19. Elizabeth says

    Thank you for all your hard work in making these recipes available to us.

    As for the comments about calories and nutritional values, the fact remains that we are all responsible for what we put in our bodies and the fact that we rely on others to provide information for us is ridiculous. We are all responsible adults and should be responsible for finding that information for ourselves. The blogger is not responsible to providing any information outside of what they are interested in posting. Learn to take responsibility for yourselves and your conditions. I have celiac disease and I don’t rely on anyone for giving me accurate GF recipes or other information. I make sure that I scrutinize a recipe and make sure that I make the proper adjustments as needed. There are so many website tools you can find to get the calories or nutritional values you are searching for. Do the work yourself or go create a blog that you think is better. I feel bloggers because some readers feel entitled instead of appreciating the work and effort that goes into creating recipes or creating a blog.

  20. Jen says

    You can go to http://caloriecount.about.com/ and analyze the nutritional information for this recipe. While tracking nutritional information may defeat the purpose of “The Nourished Kitchen”, it is essential information for individuals with food allergies, high cholesterol, Type 1 diabetes, high blood pressure, etc… I have high blood pressure (inherited and not related to weight/food choices) and my husband has high cholesterol (again, inherited and not related to weight/food choices). This recipe is very high in cholesterol.

  21. Kelly says

    I made these for the first time today, and they were delicious. I cut the recipe in half because I was going to be the only one eating them. I used 1/4 cup of coconut flour, and ended up having to add more applesauce and a little cold water to make them thin enough to pour. I forgot how much liquid coconut flour can absorb!

    I made 2 really big pancakes instead of smaller ones. I worked out extra hard this morning, and then rewarded myself with some Enjoy Life semi-sweet choc chips cooked into the second pancake! :) These were great. I have tried 4 or more paleo pancake recipes, and so far, I like this one best. Thanks for the recipe. :)

  22. kristin @ petal and thorn says

    these were excellent! i prefer them over my previous paleo go-to pancake recipe. these were fluffy, subtly sweet, and came together so quickly. i left out the honey and just used a little extra apple sauce. thanks for sharing!

  23. Luda says

    Thank you for the recipe, we are not pancake eaters our kids mostly eat eggs for breakfast, but using coconut oil and eggs this was delicious, in fact i don’t even want to go back to wheat pancakes this taste much better to me, although my kids were a little picky because of the texture.

  24. Shannon says

    This look SO great! Have a serious coconut allergy in house. Have you ever try or would you recommend subbing coconut flour for almond flour? Or do you have another recommendation? Thanks!
    They look so good, just don’t feel like trying and have another fail, because I substitute! Thanks again!
    S

  25. Chris says

    Looks like a lovely recipe. Thanks for posting it. I don’t think you should be required to post anything extra, nor defend your reasons. People need to learn to be grateful for free recipes and change them according to their needs, without expecting you to do it for them. It’s rude.

  26. Janet says

    I am looking forward to making these for breakfast in the morning. I am a huge fan of your blog and haven’t been disappointed in a recipe yet.

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