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When you’re busy, portable breakfasts make all the difference. These delicious and healthy breakfast egg muffins can be made in advance and even frozen for more convenience! Join Registered Holistic Nutritionist Lisa Manzo as she teaches us how to make egg muffins with Plant Based Kristy!
Recipe: http://bit.ly/2glmLfZ
Lisa: https://www.instagram.com/thelisamanzo/
Kristy: https://www.instagram.com/plant.based.kristy/
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Website: http://theheartysoul.com
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0:00
hello everyone and welcome i am kristy
0:02
AKA plant-based Kristy and I'm Lisa
0:05
Manzo holistic nutritionist and owner of
0:07
pure energy wellness loss and today Lisa
0:10
tell us what we're gonna be making we
0:12
are making really simple healthy
0:14
breakfast egg muffins it's really
0:16
exciting we have three different recipes
0:19
with three a variety of different
0:21
ingredients for you to choose from and
0:22
we're super excited alright so we'll be
0:24
right back this is real food live
0:28
[Music]
0:35
[Music]
0:42
welcome back to real food live we are
0:45
here or talking breakfast stuff lisa is
0:47
going to show us how to make these egg
0:49
cup situation yeah yes they're really
0:53
really simple you get to use your muffin
0:55
tin so crock mix and pour them up into
0:58
finally worth having a muffin pinafore
1:00
and yes I am a vegan I don't eat so I'm
1:03
gonna be talking a little bit about egg
1:05
alternatives so whether you choose not
1:07
to eat them or you've got an egg allergy
1:08
there's a ton of other things you can do
1:11
to use so I do like substitutes yeah
1:15
okay so why don't you get started if you
1:17
guys have questions send them in
1:19
questions for me for Lisa for the team
1:21
questions about the recipe we are here
1:23
that's the whole point of this being
1:25
live
1:25
send us your questions absolutely and
1:27
while I'm cracking my eggs I really want
1:30
to talk a little bit about breakfast and
1:32
how important is I know you've all have
1:35
been probably perpetually told as a
1:38
child by your mother whomever that
1:40
breakfast is one of the most important
1:42
meals of the day and there's so much
1:44
validity in that because it is and why
1:46
it's because it keeps us fueled and
1:49
energized and it also sustains us
1:51
mentally and physically for the day it's
1:53
also shown and proven that you'll
1:56
consume fewer calories throughout the
1:58
day if you have a really substantial
2:00
breakfast but also the right calories is
2:03
what you want to be consuming throughout
2:04
the day right not just like a bowl of
2:06
sugar cereal that may not help and
2:08
that's it if you have a really fueling
2:10
breakfast in the morning you're not
2:12
gonna take that trip to your you know
2:14
your local coffee shop to get the high
2:16
sugar breakfast that your body craves at
2:19
that time if you're not having a good
2:20
breakfast okay so breakfast is really
2:22
really important guys I know that most
2:25
of us are on the run when it comes to
2:27
breakfast and we're rushing out the door
2:28
but what's key is to make something that
2:31
could rush out the door with you and
2:32
that's what we're doing today something
2:34
that is completely portable healthy
2:36
nutritious tasty and simple simple you
2:39
can make these ahead of time and freeze
2:41
them they freeze fantastic if you keep
2:43
them in an airtight concealer they will
2:45
last up to a month if they lie if they
2:47
don't last long in your fridge they
2:50
don't in mind they
2:52
last up to a week in your fridge okay so
2:54
super easy to make and like I said you
2:58
can make them ahead of time I think
2:59
that's a really good point the idea of
3:00
making things ahead of time because I
3:02
know personally I struggle with
3:03
breakfast stuff because I'm so tired in
3:05
the mornings and I usually sleep into
3:08
the last possible second so very hard to
3:11
like motivate myself to get up and then
3:14
start making a big healthy breakfast but
3:16
if I can grab something from the fridge
3:18
or freezer that's awesome and I think
3:20
most people share in that as well as
3:22
well as myself everything is all about
3:24
fasting so just so you guys know I'm
3:27
using for each of the recipes that we're
3:29
gonna be showing you today I'm using six
3:31
eggs except for the kale and spinach I
3:34
use eight eggs only because Kayla's name
3:36
image kind of soak up a lot of the eggs
3:38
we need a little bit more so that it's
3:41
more will they shrink a little bit too
3:43
while they're cooking or not as much not
3:45
as much in the oven at all back no so
3:47
I'm just cracking these here so when
3:51
we're well we'll start with the kale and
3:53
spinach whoo and you always have to
3:56
break one egg always this is the magic
4:00
of the live right yeah if it rolled off
4:03
so we're down to seven which is totally
4:06
fine you can be flexible its malleable
4:09
exactly and you know this option
4:12
obviously here is dairy-free if you
4:15
wanted to add a little bit more liquid
4:18
or make it a little bit more creamier
4:19
you could also add coconut milk to it to
4:23
make it to give it that little bit of a
4:24
creamier texture that's truly silkier
4:27
taste yeah so in this instance eggs are
4:30
being used as the bits they're like the
4:32
main thing that's being eaten and
4:34
everything else is being added to it
4:36
exactly and there are protein right we
4:38
need our protein to stay full yeah so if
4:41
I was gonna make something along these
4:43
lines which I love the idea of a savory
4:45
breakfast cup I think we've talked about
4:46
this before I love savory at breakfast I
4:49
would probably use something like a
4:51
non-gmo organic tofu and you can make
4:54
tofu scrambles really easily with extra
4:56
firm tofu just crumbling it up you can
4:58
also use silken tofu which is almost
5:01
like a liquidy egg like texture
5:03
consistency definitely and they bake up
5:06
really nicely too so that's one of my
5:08
favorite things to use you can use
5:10
something called black salt which hasn't
5:12
sort of an eggy smell it's very
5:15
sulfurous uh yeah you definitely
5:17
wouldn't know if you weren't expecting
5:20
it you might not want it but I had a bit
5:23
of that sort of eggy flavor for people
5:25
who remember it but can't have it
5:26
anymore queues not - it's a really fun
5:28
way to sort of mimic eggs so there's a
5:32
great option for vegans so in each of
5:35
the egg mixtures I'm gonna put some salt
5:37
so about a tablespoon of salt sorry the
5:39
tables mean a teaspoon of salt we don't
5:41
want to do that to you
5:42
even though sulphate salt even though
5:44
salt is fantastic a lot of people will
5:47
shy away from salt high quality sea salt
5:50
is a mineral so we do still need salt in
5:52
our body it's just about balance and
5:54
moderation okay so we do need some salt
5:57
in our diet we don't want to cut it out
5:59
completely so I'm going to mix the eggs
6:03
up here with the salt and the pepper and
6:07
as one teaspoon of pepper as well here
6:11
whoo you like that sound yeah it's very
6:14
a breakfast dish so breakfast dish so
6:17
there you go mix it up here and I just
6:22
like to mix all of the eggs in separate
6:24
bowls so it's easier yeah and you're
6:26
just throwing in your greediest really
6:28
easy fast simple so send us your
6:31
questions guys send us any comments what
6:33
do you guys have for breakfast what do
6:34
you love do you find it really hard to
6:37
have breakfast in the morning it's a
6:38
something that you struggle with as well
6:40
as Christy and I let us know we want to
6:43
know I know for me the idea of a
6:45
smoothie and the breakfast is in the
6:47
breakfast in the morning for breakfast
6:49
is always very appealing but similarly
6:52
even that it doesn't take a lot of time
6:53
but psychologically it can be a lot to
6:56
muster yeah I call it but you know it
6:59
also with smoothies I love love
7:01
smoothies in the summer but as soon as
7:02
it hit fall in the winter my body
7:04
doesn't want anything cold
7:05
I want this warm comforting kind of food
7:07
totally I usually try to transition to
7:10
oatmeal at some oil or winter
7:13
you can also add oatmeal to these you
7:14
can even make a sustained healthy
7:17
breakfast muffins so egg with oatmeal
7:18
and it some cinnamon some reason some
7:21
nuts that's great yeah
7:23
Esme says or as huh how do we say your
7:25
name tell us love that you're making a
7:27
portable breakfast we'll definitely come
7:29
in handy definitely that's totally right
7:31
so we're gonna start with our kale and
7:33
spinach so we have one shallot chopped
7:36
okay throw that in there it's all about
7:38
just tossing it all in I guess shallots
7:40
smells so good Oh such a good team and
7:43
this one here's a cup of mushrooms
7:45
amazing and then a cup of spinach which
7:48
I'm going to cut and a cup of kale so
7:52
I'm gonna just dice this all up you just
7:55
want it like more bite-sized bite-sized
7:57
so that you know the spinach and the
7:58
kale is kind of nicely like just getting
8:04
decorated yeah each muffin has enough
8:06
spinach and kale and you're not getting
8:08
a huge kale buy it or you just finish
8:10
fighting for one muffin you know what I
8:11
mean yeah but it doesn't have to be
8:13
anything precise just like rough chop
8:15
right yeah absolutely it's all about
8:17
quick and fast so I love image I love
8:21
spinach so remember in this one there
8:23
are eight eggs okay yes I cracked one
8:26
but if you don't crack one there'll be
8:29
eight okay so just cutting it up here a
8:32
nice thing about this recipe is we're
8:35
showing you three different versions but
8:36
it's obviously very versatile so whether
8:38
you're using eggs or you use an egg
8:40
alternative you can sort of use whatever
8:42
toppings you want in it definitely and
8:45
like I said you can get creative and you
8:46
could make sweet sweet muffin cups if
8:50
you wanted to and then guys this is not
8:51
just for breakfast either it is a great
8:53
snack and I'm telling you if you have
8:55
any toddlers at home like I do
8:57
it is fantastic kid-friendly snack or
9:00
breakfast as well so they can also be
9:02
eating it on the go with you amazing
9:05
right okay we want so we're gonna mix it
9:07
up here simple simple simple
9:09
so once the eggs already mixed through
9:11
it's really easy to kind of mix the rest
9:13
of the ingredients again you could
9:16
always cut the kale on the spinach even
9:18
you know finer if you want
9:21
you like dice them up really tiny tiny
9:24
again if you have time I usually do
9:27
everything just a rough chop
9:28
Sandra's asking how long these will last
9:31
if you freeze them great question
9:33
they'll actually last in an airtight
9:34
container for a month it's a long time
9:38
thirty of these and has a modest
9:40
wreckfish and see what we're doing here
9:42
we have three on the go you can do that
9:44
if you have enough muffin trays right
9:46
yeah otherwise you're waiting which is
9:48
fine too but definitely worthwhile
9:49
having a few trays there so I'm gonna
9:51
leave that there all right okay bond to
9:54
our net onto our next so the next one
9:56
we're gonna do is actually one of my
9:57
favorites and it's broccoli and cheddar
10:01
but because we're dairy-free instead of
10:03
cheddar I do use nutritional yeast
10:05
yeah the vegans my friend nutritionally
10:08
out of you when I was creating why don't
10:11
you explain what it is in case anyone
10:13
doesn't know sure nutritional yeast has
10:15
basically deactivated yeast what's great
10:18
about nutritional yeast is is a complete
10:20
protein and it is so nutrient dense and
10:23
high in B vitamins specifically b12 and
10:27
a lot of us lack b12 we all know b12 is
10:30
for energy so why not energize your
10:33
breakfast with nutritional yeast it's
10:35
also just that the best sort of nutty
10:37
flavor
10:38
yeah a cheesy flavor you'll see that a
10:40
lot of vegan rest the recipes actually
10:42
call for this in their you know vegan
10:44
mac and cheese or like cheese softened
10:47
yeah one of my favorite I can make that
10:49
for my daughter so like little cheesy
10:50
so I actually make them in the muffin
10:52
tins as well interesting and they're
10:55
called I'm intrigued we may have to make
10:58
those on a future broadcast because it's
11:00
delicious yeah absolutely
11:03
nutritional yeast is also colloquially
11:04
referred to as nooch in a lot of
11:07
communities if you ever see or hear that
11:09
that's what this is it's the best gloria
11:12
also sent in a message saying that she
11:14
made pancakes
11:15
using only bananas and eggs and blended
11:18
them up and fried them oh that's a
11:21
really good healthy version that with
11:25
bananas and oat flour and chia seeds so
11:29
Chia and flax are also great egg
11:31
alternatives as binders so if you're not
11:33
using it as a base it's more in baking
11:35
definitely brine them up I'll make a
11:37
little flax egg yeah okay that's it look
11:43
guys simple easy okay
11:45
broccoli some yellow sweet onion about a
11:49
quarter cup and some nutritional yeast
11:51
okay don't worry the nutritional yeast
11:53
clumps a little bit it's totally fine
11:55
right great yeah okay two down one to go
11:58
two down one to go you got it okay so
12:01
this one here is a little Italian
12:05
inspired I call it Pomodoro so I like it
12:09
so we have fresh tomatoes remember
12:11
tomatoes are in season really juicy you
12:13
really bread so I'm gonna take one so
12:16
this is about half a tomato right here
12:19
okay so have a big tomato
12:21
have a nice big tomato here right I'm so
12:24
gonna plop that in here okay we have two
12:27
garlic cloves chopped up you could also
12:30
mince this if you wanted to as well
12:32
which will bring out the flavors even
12:33
more in the garlic amazing and then one
12:35
cup of cooked quinoa right here so
12:38
remember quinoa again is a complete
12:40
protein once mixed with the egg okay
12:43
it's not a complete protein on its own
12:45
but once mixed with the protein it is
12:47
and is asking where you can buy
12:49
nutritional yeast I know I've mentioned
12:53
this brand quite often but Bob's Red
12:55
Mill has a great nutritional yeast and
12:57
you can find that at like a lot of
12:59
grocery stores now it's your in bigger
13:01
cities now health food stores will have
13:03
nutritional yeast definitely go straight
13:06
up to the first person you see working
13:07
and say point me in the direction of
13:09
nutritional use you can also buy it
13:11
online so if you're living in a really
13:13
small town or you don't have access to
13:15
certain health foods we are living in
13:18
the Golden Age of being able to order
13:20
food to your home yeah the world's they
13:23
sell it
13:25
about local farm by you I definitely
13:28
stopped in there I was at a bulk store
13:30
recently and I saw the most giant tub of
13:32
hemp seeds I've ever seen and no like it
13:35
was just you could swim in it it was
13:36
like a health food paradise getting
13:38
really good yeah so much can you smell
13:41
that bezel oh it smells so good and
13:43
little secret I heard that a certain
13:45
Lisa grew this basil herself it's in my
13:51
backyard yes I can't even keep my aloe
13:54
plants alive it's my go-to and you know
13:56
what over the years I've kind of figured
13:58
out what it wants and where when is the
14:00
best time to water them and so I'm
14:02
getting really really good at that
14:04
I mean thanks to my father-in-law have
14:06
to say so we are making these healthy
14:08
portable breakfast cups if you have
14:10
questions keep sending them in thanks
14:12
for questions and comments if you just
14:14
want to spend praise our way until us
14:16
sound great we are that's good too we
14:18
all meet right okay so that's it this
14:21
one is done so here you go you have
14:24
three different egg healthy eggs
14:26
breakfast muffin recipes right there for
14:29
you so just a recap if you're just
14:31
tuning in right now we have kale spinach
14:34
which includes some mushrooms and
14:36
shallots and then we have broccoli
14:38
cheddar so it's nutritional yeast and
14:40
broccoli and what else we put in here
14:43
yellow onions yellow onion also I've
14:45
made this with green onion and it's also
14:48
really good and then here we have the
14:50
Italian Pomodoro and it's tomatoes a
14:53
Pomodoro again ooh that sounds good
14:56
yeah I love it tomatoes basil and quinoa
14:59
so here's the three months so easy done
15:02
you're gonna grab your muffin tin no
15:08
I've been tins I'll just
15:11
you're okay with our muffin tins so you
15:15
can tell use mine a lot they're kind of
15:17
getting well uh well love it's good I
15:19
like to get a piece of kitchen paper and
15:23
coconut oil you can use coconut oil you
15:26
can use ghee you can use avocado oil
15:28
just make sure that you're coating it
15:30
very very well they do now sell coconut
15:34
and avocado sprays mmm and I find that's
15:36
really good when you're baking with you
15:39
know a loaf pan or something like that
15:40
but when it comes to muffin tins I don't
15:42
find it's the most effective because
15:44
when you're spraying it's only getting
15:46
on a little bit of the bottom of the
15:47
muffin tin so everywhere else sticks or
15:49
you'd have to use so much yeah so I find
15:58
this way the best so you can dip your
16:00
towel into the coconut oil or the ghee
16:03
and you spread all the CC juice I love
16:06
it so much because I love coconut oil
16:08
and I like the taste but there are also
16:10
coconut oil so you can get now that
16:12
don't have a very strong coconut right
16:15
so it's just a healthier saturated fat
16:17
they have I believe it's called a high
16:20
smoke point this is where the
16:22
nutritionist yeah well coconut oil does
16:25
have a high smoke point yeah so it's
16:26
fine to get really hot it's not going to
16:29
get unstable like some other oils myself
16:31
you're sauteing you definitely want to
16:33
do a coconut oil or an avocado oil or a
16:36
grapeseed oil you definitely want to
16:38
choose those oils because they do have a
16:41
high smoke point so you're putting like
16:43
a fair amount of oil densities and the
16:45
reason being is if you don't they stick
16:47
okay okay I'm telling you from
16:50
experience she's been there and I'm tell
16:54
you so when you are removing these from
16:56
the tins you're just gonna get a spatula
16:57
if you have just like a nice thin one
16:59
and you're slowly going just like you
17:01
would muffin slowly going around the
17:02
edges and lifting okay if you find that
17:05
yours do stick next time use a bit more
17:08
coconut oil or whatever your whatever so
17:12
the last egg alternative that I'm gonna
17:14
talk about today is something I
17:16
discovered fairly recently and I am
17:18
obsessed with and it is chickpea flour
17:20
so I just Ricky's
17:23
please I love trick these so much hummus
17:25
we all eat it yeah it's the best
17:27
but chickpea flour is this amazing
17:30
amazing way to eat chickpeas so
17:34
basically you add water to your chickpea
17:36
flour and then it turns a gleich it's
17:39
like magic so you can make omelettes you
17:41
can make scrambles yeah it is so cool
17:44
you can use it to make very thin crepes
17:46
I make it to make chickpea fries that's
17:49
what I do
17:49
yum yum yeah like yeah so good oh yeah
17:54
it's really versatile it definitely has
17:55
more of a savory taste so I will usually
17:58
do something like this chop up a lot of
18:00
vegetables at it mix it up as a blend
18:02
and it is one of my favorite ways to you
18:06
know have an omelet as a vegan it's a
18:09
great idea yeah so here I'm for the sake
18:12
of the camera I am going to do it by
18:15
roll but if I was doing this at home I
18:17
would use the entire egg mixture of each
18:19
one for the 12 months and so each one
18:21
makes 12 egg muffin okay okay so you
18:24
could do three hold hands make a day of
18:26
it and like you said then freeze a bunch
18:28
it's also a really good idea I think if
18:30
you are making make-ahead meals for
18:32
breakfast got to do a few different
18:34
styles so you have that versatility and
18:37
you don't get sick of it really fast
18:38
absolutely because you don't want to be
18:40
eating the same breakfast all the time
18:41
yeah actually but this will provide
18:43
variety for you and your family totally
18:46
I think that's a problem sometimes we
18:48
run into trying to eat healthy as we get
18:50
really gung-ho and we'll prep a bunch of
18:52
something and then after the fifth day
18:54
of eating a quinoa bowl in a row you're
18:57
starting to get a little bored of it so
18:58
it's nice to keep it more dynamic not to
19:01
go into too much detail but we don't
19:02
want to be consuming the same things
19:04
every single day on a daily base week
19:07
after week because we can also create an
19:09
intolerance to that when we're eating it
19:11
regularly sweet that's a nightmare to
19:14
eat something you like so much that you
19:15
make yourself intolerant they do it
19:17
exactly we need variety which makes
19:19
things more confusing this is why we
19:21
need some stuff that's fast like this
19:22
okay totally so we're almost done here
19:25
we're almost done send in your questions
19:27
comments you want to know where to buy
19:29
ingredients ask us about that we have
19:31
good answers apparently
19:33
okay so this one here is you you have to
19:37
make sure you get the egg from the
19:38
bottom yeah it's your Victor much
19:40
thicker so that's what I'm saying this
19:41
one requires a little bit more egg in
19:43
the sense that the illness spinach does
19:46
soak it up beauty so how are these look
19:50
at what are you guys thinking
19:53
tell us tink do you is this something
19:55
you feel like you could do that's simple
19:57
and you could do in advance and freeze
19:58
it and this is something you and your
20:00
children could definitely see yourself
20:02
eating please let us know we need your
20:04
feedback yeah absolutely and for our
20:07
future
20:08
real food lives we also want to know
20:09
what you guys are most interested in
20:12
yeah is this sort of thing that's like a
20:13
take a head prep a head thing useful to
20:16
you do you want to know more about
20:18
snacks we've done some snack stuff
20:19
already let us know what you want so
20:22
here they are our healthy simple I feel
20:27
like we need a hero shot yeah so we're
20:33
gonna pop these in the oven 375 for
20:36
about 20 or 25 minutes you remember at
20:38
the 20 minute mark you want to check
20:39
your oven because everybody's Upton is
20:41
so different we have electric to a gas
20:43
but around 20 to 25 minutes and you let
20:47
them cool down pop them out of the
20:49
muffin trays freeze them if you're gonna
20:51
freeze them once they're cooled and how
20:53
do you know they're done once but like
20:54
oh these are perfect they'll be nice and
20:57
brown just just slightly brown at the
21:00
top egg cooks really quickly so we never
21:02
have to worry either and just a reminder
21:04
that all of these vegetables here are
21:06
raw so you didn't have to precook the
21:08
only thing I precooked in advance is
21:09
quinoa which is another great
21:11
alternative for you to do in a batch
21:13
totally add those to anything make a
21:15
quinoa salad it's all about variety
21:16
thank you also freeze this pretty well
21:18
so very well and you can make a quinoa
21:21
porridge in the morning but a Matt mason
21:23
jar I love quinoa no it's time for a
21:27
little bit of Facebook live magic there
21:30
we go guy I feel like we need a fake
21:32
clock that just did a 20 minute
21:37
so there we have our kale and spinach
21:40
muffins and then down the center are the
21:43
broccoli and nutritional yeast or
21:45
cheddar and then the last ones of the
21:47
Pomodoro's so here we go three three
21:50
different types for you right here we
21:52
hope you are super excited as much as we
21:55
are
21:55
yeah to eglise TV um so how portable
22:00
they are so talk about storage and
22:01
portability sure before we wrap things
22:04
up yeah
22:05
so in terms of storage you always want
22:06
it whether you're putting it in the
22:07
fridge or in the freezer it's an
22:09
airtight concealer it bear takes her
22:12
container cleaner and you want to make
22:14
sure that that you're putting an expiry
22:18
date on them so you know especially for
22:20
towing in the freezer
22:21
our lives are sorry we are like I said
22:25
you want to make sure you label it
22:26
properly and then in the fridge I
22:28
probably won't last more than a couple
22:30
days okay
22:31
okay uh-huh so easy to make a head
22:33
release I am I think I am going to
22:36
challenge myself this week to try to
22:38
make a vegan version of this so I'm
22:41
really excited to try and do a cup a
22:44
little bit of experimenting with us and
22:46
you'll be able to find that on my
22:48
Instagram at plant-based Christy uh
22:51
check it out I will definitely be asking
22:53
Lisa for lots of advice for sure for any
22:55
time and so guys remember all you need
22:58
is a napkin and you can take them to go
23:00
if this is something that you want to
23:02
bring to work as you're sitting down
23:04
checking your morning emails throw them
23:06
in a container and bring them with you
23:08
and you can enjoy them at your desk and
23:10
know that okay I got it fueled I've got
23:12
fuel I feel good I feel healthy and I
23:15
feel energized and that's it totally
23:17
simple thank you guys so much for tuning
23:19
in today we had such a great time I am
23:22
plant-based Christy and we want you to
23:26
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23:29
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23:31
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23:34
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23:36
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23:40
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23:41
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23:47
is real talk on Tuesdays at 7:00
23:49
definitely guys you know what I am so
23:51
enjoying the pictures that you guys are
23:53
posting after we've made total our meals
23:56
and tagging us continue doing that I can
23:59
be found at the Lisa Mims Oh hmm at
24:02
plant-based Kristy had us yeah it's so
24:04
excited if we will respond based on you
24:07
making our great recipes here we will
24:09
not stop respond oh so it keeps doing
24:12
that guys thanks for joining in yeah
24:13
have a great day bye
24:15
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