Sweet Potato and Zucchini Frittata

I’m counting down the days until I leave for Malta. It’s strange, almost like a dream, to be planning for a year abroad. The semester is half over, and there is so much to consider: medication, budgeting, schoolwork along with a 40-hour workweek. It’s all so surreal, but it’s typical of me. I never do things at half-mast. If I’m going to experience change, it’s going to be a ton of changes all at once, like a Band-Aid being pulled off quickly to avoid the prolonged suffering.

Thirty-eight days. I have just over a month and a week until I fly to Europe. Thirty-eight days to see as many people as I can, to make as many memories as I can, and to get as much schoolwork and paperwork done as possible before I board that plane. What books do I bring? What clothes do I pack? Would I be able to pack the large teddy bear that CK (the boyfriend, that is) gave me for Christmas last year? Could I pack my hobbies and paint, sew, rock climb, and photograph while I was away? What about the Insanity workout and yoga? What about gardening?

Volunteering as a Photographer for MD's Halloween Bloc Party

It’s all so daunting in an exciting, holy crap sort of way. I’ve never been to a place that didn’t have leaves change or snow fall during months that usually do in my neck of the woods before. Actually, I’ve never been to the Mediterranean before either, but I’ve heard wonderful things from CK (you can get to know him here). For one thing, the cheese and the wine are famous for reasons taste buds can accredit; for another, local food sources year-round would be in abundance. These things excite me almost as much as the internship and being in the same time zone as CK do. There’s an entire culture I get to be part of, with recipes to make to further understand the country I’ll be living in.

But what about the autumn weather I so enjoy here on the east coast? What about the fall flavors of root vegetables and warm spices to fill you up and ground you: will it be the same over in Malta? Will baked apples, squash, and other slow-cooked foods provide the same satisfaction in Mediterranean weather as it does around this time of year back home?

I have no idea, but I’m excited to find out. Until then, I have a series of recipes that are perfect for the autumn season: warm, filling, nutritious, and (as always) gluten-free.

Sweet Potato and Zucchini Frittata

1 tbsp. Ghee*
1 tbsp. Olive oil
600 g / 3 small Sweet potatoes, shredded
1 Green zucchini, shredded
1 Yellow onion, halved and sliced into thin crescents
4 Garlic cloves
100 g Fresh kale, coarsely chopped
9 Large eggs, blended
Sea Salt, to taste
Herbs, to taste**
3 Small tomatoes, sliced thinly

Preheat the oven to 350°F.
In a large, deep skillet (or stainless steel wok) on medium heat, pour the oils and spread along the bottom of the pan.
At smoking point, add the onions and sauté for a minute or so, and then the sweet potato, zucchini, and garlic.
Cover and let soften for five to ten minutes, stirring periodically to make sure it cooks thoroughly but doesn’t burn.
Once softened, turn off the heat and toss in the salt and herbs, followed by the eggs (you may need to turn the mixture in the pan to ensure even coating).
Place the tomatoes on top in a design of your choosing.
Cover the pan with foil and baked in the oven for 30 minutes.
Take the foil of the top and allow the frittata to bake for another 20 - 30 minutes or until done.
Remove from the oven and let it sit for a couple minutes.
Slice into wedges and serve hot.

Makes 4 Servings.

*If you don't have ghee, you can substitute with regular butter. If you want this to be completely dairy free, you can just use 2 tbsp. olive oil instead.

**You could do just about anything with this dish regarding herbs. I mean, I considered allspice and cinnamon. But I ended up with a couple dashes each of tarragon, basil, and Parisian Bonnes Herbes.

Chuck Steak and Vegetable Stew

I have been busy. Wonderfully, fantastically, borderline overwhelmingly busy. It’s the kind of ‘busy’ that gives me breathing room, time to stretch out and do nothing, time to do a certain chore each day, time to work, time to meditate, time to play, time to climb. Within two weeks or so I’ve never felt so in tune with the current in which my life flows; and with school starting up again next week, not to mention possible career/volunteer opportunities to pursue, I will want as sturdy a foundation as I can.

Then there are the unexpected things that happen, the kind that don’t make themselves visible to you until someone else mentions them. The planner that I am and the Bisy Backson I tend to be, the recipes /adventures/product reviews in my posts are almost always preplanned with the intention to share on cyberspace.

This recipe was not a preplanned post. This post had no preconceived theme. In fact, I wasn’t intending on posting anything at all until tomorrow. But there was this rather insistent voice (i.e., Mama Dazz’s) to provide this recipe on Meals with Morri. And you would think by how persistent she was in my posting this it would be this elaborate meal with complicated directions to get it "just so". This could not be farther from the truth.

It’s the easiest thing you could make.

However, I do admit to using an ingredient that may bring a quizzical expression to your face (or at least a “Say what?” expression, although I have no idea what that would look like): black garlic.

Look at the difference!

I first heard about black garlic when I was watching an episode of the Food Network show Chopped. Almost a year later as I was visiting friends in Toledo after Thanksgiving, I saw bags of it at the store while shopping for dinner items and bought it on an impulse.

To say I was hooked on the sweet and savory, smoky almost teriyaki taste would be an understatement. And when I brought the rest home to share with the household, one bite and Mama Dazz ordered sixteen bulbs online. Apparently, someone loved the flavor more than I had.

Black garlic is that sort of ingredient to use sparingly, but is also that sort of ingredient you’re likely to put in everything. Gravies, soups, stews, curries, sauces, and marinades will be enhanced with such depth of flavor that it will be the ending note on the tip of your tongue that will have you wanting  second or third helpings.

Personally, soups and stews have (deliciously) never been the same in this house since.

Chuck Steak and Vegetable Stew

2 – 2.25 lb Chuck steak, cubed into manageable bite-sized pieces
1 Red onion, finely diced
2 Carrots, finely diced
2 Celery stalks, finely diced
142 g Baby bella mushrooms, finely diced
2 Garlic cloves, coarsely chopped
2 Black garlic cloves, coarsely chopped*
170 g Tomato paste
Sea salt, to taste
Cracked pepper, to taste
Water (Or stock, if you prefer)

Combine all the ingredients in a pressure cooker** and fill it with water until it almost submerges the meat and vegetables.
Place on medium-high heat until you can easily blend the tomato paste with the water, and then cover to cook on medium to medium-low heat for one hour.
Turn off the heat and allow the pressure to dwindle naturally.
Carefully remove the lid and stir the stew to check the consistency.
Adjust the taste with sea salt and pepper and pour into bowls.
Serve hot.

Makes 8 servings. 

*If you do not happen to have black garlic on hand (or simply do not prefer it), try using soy-free miso or coconut aminos instead. Click here to find it near you or order it online!

**This seems like the sort of recipe that would do well in a crock pot as well. So in case you don't have a pressure cooker, this may be an all-day make-the-house-smell-amazing sort of recipe. 

Not Quite the Caveman

My experiment with going Primal for "Good Nutrition Month" ended after three weeks. I couldn’t tell you when exactly it went awry, but I could tell you something was wrong before my birthday, and probably as early as a week into the dietary lifestyle change. All I know is I am honoring "Good Nutrition Month" by switching back to my old routine, though I still feel a little guilty not keeping it up for another week. 

When I said going Primal isn’t as difficult as you think it is, I truly meant it. For one, three weeks of no legumes, grains, no coffee, and limited fruit/sweetener intake was a challenge and an interesting way of evaluating my past and present dietary lifestyle. I was disappointed that my body reacted the way it did, as I was so excited to be part of the modern caveman experience, to positively figure out what my body needed in order to do what I wanted. I gawked at many of the people who ate this lifestyle, the majority who were “strictly” Paleo/Primal while others used a creative license (but nonetheless have a less-processed ethical-omnivore way of looking at food), and I was inspired to do the same. They were the epitome of "healthy" in my eyes, absolutely and marvelously in shape and beautiful in every way possible.

So I took out legumes and grains and incorporated raw and cultured dairy products. I went through the first week craving fruits and eating a ton of almond butter, followed by my appetite beginning to finally subside and mellow. The removal of coffee and the addition of progesterone to my hormonal therapy followed. Throughout October and part of November did I realize I was back to using food and exercise as a means of controlling my body to balance the uncontrollable situations coming at me in waves. With that came terrible IBS upset, intense intestinal distress, and shifting from one emotion to another in a matter of seconds.

I do not believe going Primal caused this imbalance; rather, I think doing too many good things at once finally caught up with me and turned sour. I do believe going from legume lover and grain glutton to “Me, Caveman. Four-leg, Dinner” overnight is not particularly smart for someone whose body stresses with immediate change. I do believe this experiment was worth it, and encourage people to try new ways of eating (safely and for the right reasons). And above all else, I do believe in honoring what my body tells me. When it says "enough", I listen. 

I loved making Primal meals, and I look forward to making them again. Perhaps two of the three main meals and all snacks throughout the day will have Primal tendencies. Perhaps four days out of the week will hold true to Mark’s Daily Apple “Primal Blueprint” movement while I enjoy huevos rancheros, overnight oats, socca, and legumes on the other three. I give what my body needs, and for the moment it needs gluten free grains and peanut butter. 

Twenty-three Things

It was a glorious birthday weekend. I rock climbed and made primal-friendly brownies. I had a 1920s/Prohibition themed birthday party with mead making, classy friends, and laughter. I walked around with Daddy-O after a light lunch and returned with a Belgian waffle maker in tow. And now, with primal eating and my body in a love-not love relationship at the moment, I am taking it easy by writing this post, my birthday spirit still intact.

On Friday the 16th I turned twenty-three. I’ve heard people give up on the birthday magic after a certain age (most notably in the U.S., becoming legal to drink alcohol on your twenty-first), but not me. Turning twenty-three was awesome, because I feel my age in the most positive of aspects. I may not know what life has in store for me this year, but I have learned a lot thus far.

1. Living safely is not the same as living smartly.
2. I stopped aiming for perfection, and started living for progression.
3. Community is not only something you find; it’s something you make.
4. It’s okay to not be everything at once, and it’s okay to not be everything at once at twenty-three.
5. It is never too late to learn something, and it is never too late to start something new.
6. When asked “What is the point of life?”, this was my response: “I think there really is no one single answer to this question. My meaning is not your meaning, and your meaning isn't mine. Some people spend their entire lives looking for it, while others run into it one random November day. It may take seconds, minutes, days, weeks, months, years, decades, and lifetimes to figure it out, but you won't know unless you put yourself out there for the Universe to show you what it offers. Sometimes dreams and goals take time, even grunt work and sh*t work that you may not like. Ask yourself ‘Is it worth it?’ for each and every dream and goal you have. If the answer is ‘no’, then move on to something that is.”
7. Observe without judgment; behind every action is a need.
8. There is no such thing as one perfect body, fitness regimen, or dietary lifestyle. (More on the this after Thanksgiving.)
9. The language your body speaks to you with is possibly one of the hardest and easiest languages you could learn.
10. How do you start to become great at something? By deciding you’re great at it.
11. When in doubt, make belief.
12.  I’m like a chess piece playing the best game I can with the squares I have accessible to the rules of the board.
13. You don’t have to be “on” all the time to be productive.
14. Being genuine has gotten me further than being nice.
15. I strive for community service that is for more than just humanity.
16. My progress is my progress, and it is still progression regardless of the time it takes.
17. Bettering yourself (looks, diet, fitness, education, work, life, etc…) just to prove to someone else what your are worth will never give you the satisfaction you think you’ll get from it.
18. If you treat your body like it’s something to control and fix, it will always be in constant rebellion.
19. Comparing myself to others is a disservice to both parties.
20. I am not my condition.
21. Living in optimism does not mean living with unrealistic expectations.
22. What climbing and yoga have taught me is to reach even with the fear of falling, to be flexible and self-aware, to breathe with purpose, to accept the not-today’s and celebrate the little wins, and to always keep trying.
23. Life is the biggest science experiment there is.

Primal Birthday Brownies (inspired by this recipe)

180 g Coconut oil, solid and at room temperature
125 g Cocoa powder
240 ml Whole milk
100 g Honey
3 Large eggs
240 g Almond meal
1/2 tsp. Sea salt
1/2 tsp. Bourbon vanilla extract

Preheat the oven to 325°F.
Place the coconut oil and cocoa powder in a bowl and mix well.
Add the coconut milk, honey, eggs, almond meal, and spices and blend until combined.
Pour the brownie mixture into a greased 8x8” pan* and smooth the surface of the mixture.
Bake for 30 minutes, then remove and allow it to cool before cutting into individual servings.

Makes 20 servings.

*I was able to make two batches with this recipe, though I do believe the thicker the brownie layer, the gooier and less cake-like it will be.

Self-Evolution with Primal Eating

In the two weeks I’ve experimented with Primal eating, my body shifted. It was a slow shift, mind you, but a shift it was. And with two more weeks to go, I wanted to share my experience.

It’s not as difficult as you think it is. The people who know of my eating habits (gluten, soy, and cane sugar free) were concerned with the additional “restrictions” I was putting upon my diet, particularly with my past disordered eating in the forms of orthorexia and anorexia.

“But you need legumes, Morri!” one lamented.

“What can you eat then?” asked many in exasperation.

 “A lot more than you think I can,” I replied.

For one thing, there is a difference between “Paleo” and “Primal” eating, though both lifestyles stem on similar evolutionary science. Mainly the difference lies with saturated fats, and how primal eating is all about enjoying grass-fed humanely raised meats and products (butter, eggs, full-fat milk and yogurt). Grains and sugars are limited (if not removed completely) as the consumption of vegetables and protein increases. Fruit is eaten in moderation, and dairy is promoted by some while discouraged by others. There’s also a fundamental difference in the two dietary lifestyles with the role of diet sodas and artificial sweeteners. But I agree with Mark (from Mark’s Daily Apple) when he says: “If you aren’t getting anything positive from the meal or drink, you shouldn’t be taking the risk of the artificial sweetener.” Finally, what drew me to going Primal instead of Paleo was treating it “as a broad, holistic approach to living and not simply a list for eating.” 

The list for eating is quite delicious, however... 

There will be some among both the Primal and Paleo community that do not eat what I eat and vice versa. For instance, I loved the food list on Mark’s site as well as the following food pyramid and decided to create a hybrid. I do use honey on occasion, and I eat quinoa, wild rice, and tuber vegetables throughout the week. I’m fairly successful at eating protein and vegetables at every meal, though I have noticed cravings for more servings of fruit. I don’t miss rice, nor any other gluten free grain. For the most part I’ve been dairy free also with the exception of some cheese or kefir, but after receiving raw milk (among other dairy delights), my body was so happy to have the nutrition.

(source)

Being Primal also means a different food/fitness culture for everyone. As my ancestry is almost exclusively from the British Isles, my body will respond better or worse to certain foods and exercise regimens than someone from the Amazon or Pakistan. Perhaps someone from China can eat more grains with some protein and vegetables and excels at martial arts while I can eat more protein and vegetables with some grains and excel at leg-oriented sports or climbing. Maybe fish calls to you over chicken, or fermented vegetables over stewed or roasted. Maybe you can eat fruit at every meal or none at all to feel your best. Maybe nuts and non-animal derived fats/oils keep hunger at bay when it makes someone else famished thirty minutes later. It’s all about what works for you, experimenting by adding and/or diminishing foods as you go. 

In the first week of going Primal, I was literally hungry all the time. As I, like many, used fiber in the sense to be *ahem* regular, there were days it felt like my IBS had reared its not too pretty head in the form of constipation, lethargy, tenderness, and irritability. By the second week, the hunger subsided and the symptoms lessoned. And now, entering to week three, regularity is still to be desired and I’m practically never hungry. I’m tired all morning, but I think that’s something else entirely.

Primal eating and food substitutions aren’t as daunting as I thought they’d be. Instead of spaghetti with meat sauce, try cooked spaghetti squash or sautéed julienned zucchini and carrots with meat sauce. Instead of fajitas, try making fajita bowls with your favorite meat and vegetable combinations. Substitute rice for quinoa or wild rice, or white potato for sweet potato or a winter squash. Eat humongous salads with whatever Primal foods you happen to have on hand in your pantry or fridge. If you are hankering for bread or something of that nature, there’s plenty of almond/coconut pancake, quick bread, dessert recipes out there for you to try. It’s all about substitutions, people, and you’ll feel like Primal gods once you get the hang of it.

We all know how much I love chili, right? There’s something about that delicious, meaty stewp (I still don’t know if chili is a soup, a stew, or a combination of the two) that I can’t get enough of. Highly adaptable with the potential of never being made the same twice, I wondered what happened if I went the Texan way. You know, without beans. Legumes are a no-no on the Primal eating list, so I thought of possible substitutions for it that would make sense. Potatoes? Nah. More meat? Nah. Vegetables? Sure, but which one?

The beauty of going Primal in November was the inspiration to use winter squash with my turkey chili. And let’s just say, it’s now a dinner table favorite.

Autumn Pumpkin Turkey Chili

1.25 lb Ground Turkey
560 g Butternut squash, cubed
410 g Diced tomatoes (from 1 can, or by hand)
425 g (1 can) Pumpkin puree
1 Red onion, coarsely chopped
1 Green bell pepper, coarsely chopped
200 g Kale, finely chopped (fresh or frozen)
3 Garlic cloves, finely chopped
1 tbsp. Chili powder
1 tsp. Sea salt
1 tsp. Ground ginger
1/4 tsp. Powdered sage
1/4 tsp. Cinnamon
1/8 tsp. Paprika (Spanish smoked)
1/8 tsp. Chipotle

Place a large pot or pressure cooker on medium to medium-high heat, grease the bottom with your preferred cooking oil (coconut oil or ghee is mine).
Once it has reached its smoking point, drop in the ground meat and, with a wooden spoon, stir and break apart the meat until completely cooked and separated.
Add the spices to the meat until thoroughly mixed, and then add the remaining ingredients.
Cover the pot and let sit over medium heat for at least an hour.*
Garnish each bowl with your choice of sour cream, cheese, diced onion, avocado, or all of the above.

Makes 6 – 8 servings.

*I like using the pressure cooker, as it cuts the time for chili in half. If you are cooking with a regular pot (or even a slow cooker), it will take longer for the smoky flavor to sink it. It will be good regardless.

The Aftermath: Coming Together in Support for Sandy

Food brings people together. It is a statement so true that I have written about it over and over and over again. In most cases I say this for idyllic circumstances, where I’m surrounded by people I love, laughing over plates of delicious food, or philosophizing about something or other while sipping cider, tea, or mead. Food is a way of connecting with people as one of our most basic needs are met, physically warmed as it reaches our stomachs and emotionally warmed as we discover how extraordinary life is with those we love.

In the aftermath of Hurricane Sandy, there are those out there still picking up the pieces the storm had left in its wake. While the worst I experienced were flickering lights, empty water jugs artfully flung into the grass from the porch, and a toppled birdbath, my family was still safe and warm from Sandy’s screaming winds. For days some families were without power, or unable to leave their streets because of fallen trees and large debris. Thousands had to be evacuated from their homes, and additional thousands lost them entirely. And unfortunately, we lost a few sentient beings in the storm’s havoc.

Here I was, working on my own life, and as if reawakened I was suddenly aware what was going on around me. There are others out going through the same thing I am, and I no longer feel so alone in my experiences. In times like these people realize that they aren’t alone, that they’re cared about and their lives are meaningful. So whoever you are, wherever you are, whether I know you or not, I wish you well and hope you are safe.

When the lovely Jenn of Jenn Cuisine posted “Food Bloggers Support for Sandy”, I felt that this would be a great opportunity to reconnect with others in the world, creating a virtual buffet of warmth and delight of the senses for a shared cause. This isn’t about gluten-free eating; and to be honest, it really isn’t about Sandy (although it was the event that brought Jenn and Barbara [of Creative Culinary] to create this awareness). It’s about connecting with your neighbors: the ones living next door and the ones in the states Sandy hit the hardest. It’s about remembering that, regardless of political/national/ethnic orientation, we are still people who live, breathe, laugh, cry, suffer, love, and eat.

Perhaps you will donate to the various organizations Jenn listed towards disaster relief. Perhaps you will volunteer your time to providing food and other provisions yourself. Or maybe, just maybe, you will create a dish in the hopes to create awareness and reach out to whichever neighbor happens to need you most.

Regardless, I dedicate this meal to the people who volunteered, rescued, survived, and persevered during Hurricane Sandy.

Roasted Pork Loin and Vegetables

2 lb. Pork Loin
1 lb. Brussels sprouts
3 Sweet potatoes (a little larger than hand-sized), chopped into bite-sized pieces
2 Apples (I used small Fujis), coarsely chopped
4 Garlic cloves, coarsely chopped
1 Red onion, coarsely chopped
70 ml Rendered chicken fat*
120 ml Apple cider
1 tsp. Sea salt
1 tsp. Dried tarragon
1/2 tsp. Mignonette pepper**
1/4 tsp. Powdered rosemary

Preheat the oven to 450°F.
In a x” baking sheet lined with aluminum foil, set the whole pork loin in the center to bake uncovered for 35 minutes.
In a large mixing bowl, fold the remaining ingredients until completely integrated and well mixed.
Remove the pork from the oven, pour the vegetables around the meat, and cover with aluminum foil.
Place the pan back in the oven, reducing the heat to 375° to bake for an additional hour.
Take off the foil and cook for another 30 minutes, or until the center of the meat reaches 177° and the vegetables are soft and have browned slightly.
When done, slice the meat into thick cutlets, and serve each cut with a heaping spoonful of veggies (you could also make a quick gravy with the leftover juices).
Serve warm.

Makes 6 – 8 servings.

*I usually have a jar of the stuff after making my oven-baked chicken. But if you don't happen to have this on hand, you can substitute it with your preferred cooking oil/fat.

**This is Penzeys Spices's version of "coarsely cracked pepper", so whatever cracked peppercorns you have will work beautifully.

Everything Ventured, Everything Gained

It has been a slow but sure process of getting my act together, and to be honest I don’t know where to start. Eight weeks of being on autopilot, of finding the balance of taking care of myself and still being responsive and kind to others’ needs, of wondering if graduate school was the right choice, of being numb and filling the void with not so smart choices, and it finally came crashing down around me. 

'Tis the season to be changing...

I struggled to find out what happened, what went wrong with my plan of discovering what being “successful” and “grown up” meant, and there were a lot of factors to consider. I own my mistakes, and accept that I’ve made quite a few as of late, especially where others have been on the receiving end of them. But everything happens for a reason, and my priorities are thankfully back on track.

October was a “shift or be shifted month”, and November follows with self-reflection and being the best Morri I can be. Perhaps it was getting an “A” on my first graduate school paper that has me truly believing that everything is okay, or that I finally have the information to heal myself from the inside out. So to really work on this aspect, I've decided to celebrate "Good Nutrition Month." For the entire month of November I will be going fairly "primal" (as shown on Mark's Daily Apple) in my eating habits, and have officially removed coffee from my diet completely.

My search for fulfillment of the higher self was like searching for a coffee substitute: everywhere I looked there was something offered but nothing that truly fit to my needs. There are herbal coffee replacements out there, the majority of which contain roasted grains of the gluten variety. I was excited to see that Elana of Elana’s Pantry had this recipe for a gluten free, DIY coffee alternative, and I couldn’t wait to come up with my own ratio for a mug of "Joe".

Over a week of drinking my own brew and I haven’t drunken any coffee. Sure, the desire for tea and hot cocoa comes and goes, but this has been my go-to drink as a way to warm my core while the temperature drops a little more each day. I prefer to drink it black, as it has this fantastic peppery taste to it my palate adores, but I also recommend it in the form of a latte with almond milk and honey/stevia. I’ve also prepared it in two ways, depending on how “chewy” (i.e., concentrated) I want a cup to be. Regardless, it still fulfills my coffee needs, and is a wonderful drink to have in the mornings while eating breakfast and in the afternoons with a small snack before dinner.

Note: this recipe is a ratio*, so no matter how much you make, it will still turn out delicious. (And stay tuned for “coffee” recipes and variations in the coming weeks!)

Morri’s Herbal Coffee Alternative

4 parts Roasted chicory root
2 parts Roasted dandelion root
1 part Raw cacao powder

For a more concentrated brew:
Combine a mug’s worth of water with a heaping teaspoon of my HCA in a small saucepan on high heat.
Get it to a rolling boil and then simmer for five minutes.
Pour the liquid through a small strainer into your mug of choice.
Add your preferences of creamer and sweetener (or leave it black) and enjoy hot.

For a lighter brew:
Prepare water in a kettle like you would for tea and place a heaping teaspoon of my HCA in a liquid measuring cup (I used my two-cup measuring cup).
Once the water is steaming and the kettle is whistling, remove from heat and pour the water in with the HFA and allow it to steep for five minutes.
Pour the liquid through a small strainer into your mug of choice.
Add your preferences of creamer and sweetener (or leave it black) and enjoy hot.

Both directions make 1 serving.

*For example, my jar of HCA contains about 100 g chicory root, 50 g dandelion root, and 25 g cacao.