#recipesofkitchen

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http://whfoods.org/genpage.php?tname=recipe&dbid=107 Perfect Oatmeal A perfect way to start a day of healthy eating. And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids!Prep and Cook Time: 15 minutes Ingredients: 2-1/4 cups water dash salt 1 cup regular rolled oats 1/2 tsp cinnamon 1/4 cup dried cranberries 1/4 cup chopped walnuts 1 TBS ground flaxseeds 1 TBS blackstrap molasses 1 cup milk or dairy-free milk alternative Directions: Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with milk and molasses. Serves 2 Nutritional Profile Perfect Oatmeal 1.00 serving (92.32 grams) Calories: 362 NutrientDRI/DV  manganese94%  omega-3 fats59%  copper54%  biotin40%  phosphorus39%  vitamin B133%  fiber29%  vitamin K28%  selenium27% Introduction to Recipe Rating System Chart In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Perfect Oatmeal is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CFK0m_DnV8K/?igshid=q7cz93pwylvt

[90jeduardo-blog]

http://whfoods.org/genpage.php?tname=recipe&dbid=125 Mushroom, Tomato, Basil Frittata Frittatas such as this one are a great addition to your Healthiest Way of Eating any time of day. They not only provide great flavor one serving contains only 144 calories. Enjoy!Prep and Cook Time: 20 minutes Ingredients: 1/2 medium onion, minced 3 medium cloves garlic, pressed 1 TBS +1 TBS chicken broth 1 cup thinly sliced crimini mushrooms 1/2 medium tomato diced 3 large eggs 3 TBS chopped fresh basil salt and black pepper to taste Directions: Mince onions and press garlic and let sit for 5 minutes to bring out their hidden health benefits. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium low heat for 3 minutes, stirring frequently. Add garlic and mushrooms and continue to sauté for another 2 minutes. Add 1 TBS broth, tomato, salt, and pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning. Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve. Serves 2 Nutritional Profile Mushroom, Tomato, Basil Frittata 1.00 serving (151.35 grams) Calories: 143 NutrientDRI/DV  vitamin K47%  biotin47%  selenium46%  vitamin B1235%  molybdenum35%  vitamin B234%  iodine27%  pantothenic acid26%  phosphorus23%  protein21%  vitamin A20%  chromium17%  vitamin C14%  vitamin B613%  manganese13%  folate12%  copper12% Introduction to Recipe Rating System Chart In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mushroom, Tomato, Basil Frittata is either an excellent, very good, or good source #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CFK0a4cHfgx/?igshid=c6ldsmhq85ui

[90jeduardo-blog]

http://whfoods.org/genpage.php?tname=recipe&dbid=38 Italian Tofu Frittata Frittatas are great addition to your Healthiest Way of Eating at breakfast, lunch or dinner. Enjoy this flavorful version that is rich in health-promoting nutrients and contains only 130 calories!Prep and Cook Time: 30 minutes Ingredients: 1 cup onion, chopped fine 4 cloves garlic, minced 1 cup zucchini, diced 1 cup red bell pepper, diced 2 cups finely chopped kale (remove stems) 1 cup chopped fresh tomato 1/4 cup chicken or vegetable broth 2 TBS red wine vinegar 5 oz firm light tofu, drained 4 egg whites 1 TBS dried Italian seasoning 1/4 tsp turmeric salt and white pepper to taste 2 TBS chopped fresh parsley Directions: Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits. Prepare rest of vegetables. Purée tofu with egg whites, Italian seasoning, and turmeric in blender. In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often. Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley. Serves 4 Nutritional Profile Italian Tofu Frittata 1.00 serving (269.90 grams) Calories: 130 NutrientDRI/DV  vitamin K316%  vitamin C171%  vitamin A63%  manganese40%  copper38%  calcium32%  iron29%  molybdenum26%  protein24%  selenium24%  chromium24%  vitamin B622%  vitamin B222%  phosphorus20%  biotin19%  vitamin B116%  magnesium14%  fiber14%  iodine13%  potassium13%  folate13%  omega-3 fats12% Introduction to Recipe Rating System Chart In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are espec #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CFK0KKJnDMR/?igshid=x49avu0d0djn

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https://abeautifulmess.com/whole-wheat-chocolate-chip-cookies/ Whole Wheat Chocolate Chip Cookies  Course Dessert  Prep Time 1 hour  Cook Time 8 minutes  Servings 15 cookies  Author Emma Chapman Ingredients 1/2 cup butter, softened 1/4 cup granulated white sugar 1/4 cup brown sugar 1 egg 1 teaspoon vanilla extract 3/4 cup whole wheat flour 1/2 teaspoon baking powder 1/4 teaspoon salt 1 cup chocolate chips dark or semi-sweet Instructions In a medium mixing bowl, cream together the softened butter and sugars. Add the egg and vanilla extract and stir until just combined. Add the flour, baking powder, and salt. Stir until a dough ball begins to form. Then stir in the chocoalte chips. Cover and chill in the refrigerator for one hour, and up to overnight. Spoon onto a baking sheet lined with a baking mat or parchment paper. Top with flaky sea salt, optional. Bake at 325°F for 8-10 minutes, just until the edges begin to brown. Credits // Author and Photography: Emma Chapman. Photos edited with A Color Story Desktop. #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CFFqY0anDfE/?igshid=1mubxpxqeepem

[90jeduardo-blog]

https://abeautifulmess.com/classic-shortbread-cookies/ Classic Shortbread Cookies  Course Dessert  Author Emma Chapman Ingredients 3/4 cup butter, softened 1/2 cup granulated sugar 1 teaspoon vanilla extract 1 3/4 cups all purpose flour Instructions In a medium size bowl, cream together the butter, sugar, and vanilla extract. Stir in the flour until a crumbly dough forms. Press together. Cover or wrap in wax paper or plastic wrap and chill in the refrigerator for at least 30 minutes and up to overnight. On a lightly floured surface, roll the dough out until 1/4 inch thick or even a little thinner. The dough may be crumbly so you may need to press together as you work and roll slowly. Use a cookie cutter to cut out 15-18 cookies. Bake at 350°F for 10-12 minutes, until the edges begin to brown. Remove to a cooling rack and allow to cool before eating or storing. Credits // Author and Photography: Emma Chapman. Photos edited with A Color Story Desktop. are the be #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CFFn6D1n2Xm/?igshid=1s68gn4bdaas6

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https://bakingbites.com/2020/06/meyer-lemon-poppyseed-loaf/ Meyer Lemon Poppyseed Loaf 2 1/3 cups all purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 cup sugar 1 1/2 tbsp meyer lemon zest 1 large egg 1/2 tsp vanilla extract 1/3 cup vegetable oil 3/4 cup buttermilk 1/4 cup meyer lemon juice 1 tbsp poppyseeds Drizzle 2 tbsp meyer lemon juice 1/4 cup granulated sugar Preheat oven to 350F. Lightly grease a 9×5-inch loaf pan and the base of the loaf pan with parchment paper to minimize sticking. In a medium bowl, whisk together flour, baking powder, baking soda and salt. In a large bowl, whisk together sugar, lemon zest, egg and vanilla extract. Stir in vegetable oil and whisk until completely incorporated. Stir in half of the flour mixture, followed by the buttermilk and lemon juice. Stir in the remaining flour mixture and the poppyseeds and mix until batter is uniform. Pour into prepared pan. Bake for 55-60 minutes, or until a toothpick inserted into the center of the loaf pan comes out with only a few moist crumbs attached and the top springs back when lightly pressed. While the loaf is baking, prepare the drizzle by combining lemon juice and granulated sugar in a small bowl. When the loaf comes out of the oven. us a spoon to drizzle the sugar mixture evenly over the top of the loaf. Do not pierce loaf, simply allow the mixture to soak in as the loaf cools. When cooled, remove loaf from pan and slice to serve. Makes 1 loaf; serves 8-12. #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CE9xATvgats/?igshid=1boka816p3tbu

[90jeduardo-blog]

https://bakingbites.com/2020/09/coconut-streusel-coffee-cake/ Coconut Streusel Coffee Cake 2 cups all purpose flour 2/3 cup sugar 1 1/2 tsp baking powder 1/4 tsp salt 1 large egg 1 cup buttermilk 1 1/2 tsp vanilla extract 4 cups sweetened, shredded coconut 1/2 cup butter, melted and cooled Streusel Topping 1 cup all purpose flour 1/2 cup quick-cooking oatmeal 3/4 cup brown sugar 1/4 tsp salt 1 tsp ground cinnamon 1/2 cup butter, room temperature 1 cup sweetened, shredded coconut Preheat oven to 350F. Line a 9×13-inch pan with parchment paper and lightly grease. Make the cake batter. Combine flour, sugar, baking powder and salt in a large bowl. In a small bowl, whisk together egg, buttermilk and vanilla. Add in shredded coconut and melted butter and stir until batter is uniform. Pour batter into prepared pan and spread into and even layer. Make the streusel. Combine flour, oatmeal, brown sugar, salt and cinnamon in a medium bowl. Blend in butter using a mixer at low speed or a pastry blender until mixture resembles wet sand. Stir in shredded coconut. Sprinkle evenly over cake batter, squeezing the streusel mixture in your fist to form larger crumbles. Bake for 45 to 50 minutes or until top is golden. Cool completely before slicing. Serves 9-12. #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CE9u60eAq1f/?igshid=kyu3jaejq1h1

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https://bakingbites.com/2019/12/candied-ginger-and-chocolate-chip-oatmeal-cookies/ Candied Ginger and Milk Chocolate Oatmeal Cookies 2 cups all-purpose flour 1 tsp ground ginger 1/4 tsp ground cinnamon 1 tsp baking soda 1/4 tsp baking powder 1 tsp salt 1 cup butter, room temperature 1 cup sugar 1 cup light brown sugar 2 large eggs 2 tbsp milk 2 tsp vanilla extract 2 1/2 cups quick cooking oatmeal 1 cup dark chocolate chips 1 cup milk chocolate chips 1/2 cup finely chopped, candied ginger Preheat the oven to 350F. Line a baking sheet with parchment paper. In a medium bowl, stir together the flour, baking soda, baking powder, ground ginger, ground cinnamon and salt. In a large bowl, cream together the butter and the sugars until mixture is light in color. Beat in the eggs one at a time, followed by the milk and the vanilla extract. With the mixer on low speed, gradually blend in the flour mixture until just incorporated. Stir in the oats, chocolate chips and ginger. Dough will be thick, so this can be done by hand or with a mixer. Drop 1-inch balls of dough onto the cookie sheet, placing about 1 1/2 inches apart so they have room to spread. Bake at 350F for 10-13 minutes, until golden brown at the edges and light golden at the center. Cool on baking sheet for at least 1-2 minutes before transferring to a wire rack to cool completely. Makes 3 1/2 – 4 dozen. #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CE9qLHkA-zJ/?igshid=192y5eac1fxh1

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http://whfoods.org/genpage.php?tname=recipe&dbid=266 High Fiber Cereal You don't know what to have for breakfast? Enjoy this quick and easy breakfast that will carry you through until lunch.Prep and Cook Time: 5 minutes Ingredients: 1 cup high fiber cereal 1 cup blueberries 2 tsp blackstrap molasses 1/2 cup skim milk or dairy-free milk alternative Directions: Combine all ingredients and enjoy! Serves #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CE7JcQDgYaQ/?igshid=12zw6tgi1mvrl

[90jeduardo-blog]

http://whfoods.org/genpage.php?tname=recipe&dbid=282 High Energy Breakfast Shake A quick-and-easy, nutritious and delicious addition to your Healthiest Way of Eating. And a great way to start the day!Prep and Cook Time: 5 minutes Ingredients: 1 medium banana 1/2 cup whole strawberries 1-1/2 cup low-fat milk 2-1/2 TBS almond butter 2 TBS ground flaxseeds 1-1/2 TBS blackstrap molasses Directions: Blend all ingredients until smooth. Serves 2 Nutritional Profile High Energy Breakfast Shake 1.00 serving (320.00 grams) Calories: 363 NutrientDRI/DV  omega-3 fats73%  manganese52%  phosphorus49%  copper46%  vitamin B1240%  vitamin B240%  magnesium39%  vitamin C36%  vitamin E36%  iodine35%  calcium33%  vitamin B626% Introduction to Recipe Rating System Chart In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which High Energy Breakfast Shake is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria.  #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CE7JOrwHXpF/?igshid=c4iupbke7521

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http://whfoods.org/genpage.php?tname=recipe&dbid=258 Healthy Lifestyle Tea The phytonutrients found in green tea help combat free radicals and provide a wide variety of health protective benefits.Prep and Cook Time: 5 minutes Ingredients: 1 cup green tea 1 tsp lemon juice 1/4 tsp grated ginger Directions: Prepare 1 cup of green tea and add lemon juice. Green tea is not only delicious but is renowned for its health-promoting properties. These have been linked to hits high concentration of catechin phytonutrients, which have a wide variety of protetive benefits, many related to their potent ability to fight free radicals. Adding 1 tsp lemon juice per cup of green tea not only gives it a refreshing taste but additional health benefits; it is both cleansing and energizing. Research on the protective value of antioxidant catechins has found that less than 20% survive digestion. But by adding the lemon juice you can absorb 13 times more of the catechins due to the high concentration of vitamin C in the lemon juice. The catechins in ready-to-drink bottles of green tea have been found to be ineffecive. If you're sensative to caffeine, you can drink decaffeinated green tea. Nutritional Profile Healthy Lifestyle Tea 1.00 serving (241.88 grams) Calories: 1 NutrientDRI/DV  vitamin C3% Introduction to Recipe Rating System Chart #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CE7Hr44HkKA/?igshid=1ewjgi993kyu6

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https://www.bakedbyrachel.com/cinnamon-graham-smore-layer-cake/ Cinnamon Graham S’more Layer Cake     #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CEudyL-Hj9S/?igshid=1u2b9kpay7d4g

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https://bakingbites.com/2020/07/buttermilk-lime-muffins/ Buttermilk Lime Muffins 2 1/4 cups all purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 cup sugar 1/4 cup butter, melted and cooled 1 large egg 1 tsp vanilla extract 1 tbsp lime zest 3/4 cup buttermilk 1/4 cup lime juice coarse sugar, for topping Preheat oven to 350F. Line a 12-cup muffin pan with paper liners. In a medium bowl, whisk together flour, baking powder, baking soda and salt. In a large bowl, whisk together sugar, melted butter, egg, vanilla extract and lime zest until smooth. Blend in half of the flour mixture, followed by the buttermilk and lime juice. Stir in the remaining flour mixture, mixing until no streaks of dry ingredients remain and batter is uniform. Divide evenly into prepared muffin pan. Sprinkle the top of each muffin generously with coarse sugar. Bake for 19-22 minutes, or until the muffins spring back when lightly pressed and a toothpick inserted into the center comes out clean or with only a few moist crumbs attached. Turn muffins out onto a wire rack to cool completely before serving. Makes 12 muffins. #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CEudJ0kHhNC/?igshid=mlurvtgwd5rt

[90jeduardo-blog]

https://www.bakedbyrachel.com/lemon-blueberry-cupcakes-with-blueberry-buttercream-frosting/ Lemon Blueberry Cupcakes with Blueberry Buttercream Frosting      #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #bakery #bakerykitchen #bakeryrecipes https://www.instagram.com/p/CEuboPwHsua/?igshid=1x4hlhm5c4agq

[90jeduardo-blog]

https://lowcarbyum.com/oat-fiber-buttermilk-pancakes/ OAT FIBER BUTTERMILK PANCAKES COURSE: BREAKFAST CUISINE: AMERICAN   PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES TOTAL TIME: 15 MINUTES   SERVINGS: 5   CALORIES: 156KCAL   AUTHOR: LISA MARCAURELE These low carb buttermilk pancakes are so good it's hard to tell the difference from traditional high carb ones. Great for freezing in single servings. INGREDIENTS 1/2 cup 1/2 cup 1 teaspoon 1/2 teaspoon 1 tablespoon 1 cup 3 INSTRUCTIONS Mix dry ingredients together. Whisk in oil, buttermilk and eggs until well combined. Drop batter onto heated griddle using a ladle to desired size then flatten each into a circle using the back of a spoon. It's best to use about 2 to 4 tablespoons of batter for each pancake. Cook until each side is browned. Serve warm with butter. NOTES Carbs can be lowered to 2g net per serving by making a buttermilk substitute out of almond milk and vinegar. Just use 1 tablespoon vinegar and enough unsweetened almond milk to make 1 cup total. Since almond milk is thinner, it's best to add in about 1/4 teaspoon xanthan gum too. For thicker pancakes, add 1-2 tablespoons additional oat fiber. If batter is too thick, you can add in an additional egg. For a touch of sweetness, you can add 1 to 2 teaspoons sweetener. Nutrition Serving: 3pancakes | Calories: 156kcal | Carbohydrates: 13g | Protein: 7g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 103mg | Sodium: 337mg | Potassium: 182mg | Fiber: 9g | Sugar: 3g | Vitamin A: 222IU | Vitamin C: 0mg | Calcium: 128mg | Iron: 1mg Additional Info Net Carbs: 4 g | % Carbs: 10.5 % | % Protein: 18.4 % | % Fat: 71.1 % | SmartPoints: 6 © LowCarbYum.com Unauthorized use and/or duplication of this material without written permission from site owner Lisa MarcAurele is strictly prohibited. × AN ELITE CAFEMEDIA FOOD PUBLISHER #recipesofinstagram #recipesofkitchen #recipesofinstagram #cooking #kitchen #quarantine #quarantinelife #recipes #easyrecipes #vegan #vegankitchen #vegetarian https://www.instagram.com/p/CEo9nh4HVRq/?igshid=1cudl92er80gp

[90jeduardo-blog]

https://bakingbites.com/2019/04/buttermilk-pineapple-sorbet/ Simple Buttermilk Pineapple Sherbert POSTED ON APRIL 30, 2019 Fresh pineapples are one of my favorite fruits to have around. Not only are they good looking just sitting there, but the fruit itself is absolutely delicious and the fronds can be used to garnish various desserts and cocktails, too! I buy whole pineapples on a regular basis and use them to make pineapple upside down cakes, smoothies and fruit salads. They also make excellent sorbets and sherberts. This Buttermilk Pineapple Sherbert uses just four ingredients, yet produces a wonderfully refreshing dessert that is perfect for hot summer days. You will first need to prepare your pineapple by cutting off the outer skin and removing the core at the center, but the sherbert base takes just minutes to prepare from start to finish. Once you’ve put in the work, you’ll be rewarded by an absolutely fantastic . . . Buttermilk Pineapple Sherbert 16-oz fresh pineapple 2/3 cup sugar 3/4 cup buttermilk 1 tsp vanilla extract Combine all ingredients in a food processor and whizz until mixture is smooth and all of the sugar has been dissolved, 60-90 seconds. Pour mixture into an ice cream maker and freeze according to the manufacturer’s directions. Serves 6-8. #icecream #summer #summervibe #recipesforthesummer #recipesofkitchen #sorbeto #recipesofdesserts #recipesoficecream https://www.instagram.com/p/CEo8zJ6nVMj/?igshid=1uyzkg2phevl4