BREAKFAST TOAST WITH EGG AND AVOCADO SALSA

Serves: 2

INGREDIENTS

½ avocado, peeled and cubed
1 roma tomato, seeded and finely diced
1 Tbs lime juice
1 Tbs finely diced coriander
2 tsp HARISSA PASTE find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR2BwI3I3Nzl0RalCVlNMHa6IMus8pSFhO83Z-U2lHvAXfU_HUxBHPl0FXI
2 poached eggs
Toasted Bürgen Whole Grain and Oats

INSTRUCTIONS

To make the salsa:
1. combine avocado, tomato, lime juice and coriander in a small bowl and mix lightly.
2. Serve salsa with a poached egg, toast and a drizzle of HARISSA PASTE.

Adapted from https://www.gisymbol.com/recipes/breakfast-toast-with-egg-and-avocado-salsa-on-burgen-soy-lin/

Notes.

  1. Freeze your bread before toasted it after it has defrosted.

The exciting news is that researchers have found that if you freeze white bread, then defrost and eat it, its GI is 31 per cent lower.

This is because the starch molecules in bread take on a different structure as a result of freezing, defrosting and toasting it.

Essentially, the process makes it more difficult for the enzymes to break the starch down into sugar.

Better still, if you toast the frozen bread (instead of eating it cold once it’s defrosted) the GI reduces even more, resulting in the bread having a 39 per cent lower GI than its fresh equivalent.

Tests are yet to be carried out on brown bread – so it’s not yet known whether freezing then toasting it will have similar effects on its GI.”

https://www.thesun.co.uk/fabulous/food/6465485/freezing-white-bread-toasting-less-sugar/

  1. You can find the GI values for different breads along with Bürgen bread here.

https://www.gisymbol.com/?s=bread&fbclid=IwAR2LHMbYnr0eW2JfC1bihsg-cWsy92BraSZZoyk0IxKOpTLKb6UvUuAR0-s

 

EGG IN A HOLE

INGREDIENTS

  • 2 bell peppers, any colour
  • 1 avocado, diced
  • ½ cup diced red onion
  • 1 jalapeño pepper, minced
  • ½ cup chopped fresh cilantro, plus more for garnish
  • 1 tomatoes, seeded and diced
  • Juice of 1 lime
  • 2 teaspoons olive oil, divided
  • 8 large eggs
  • ¼ teaspoon ground pepper, divided

INSTRUCTIONS

  1. Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1½ cm thick rings.
  2. Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes and lime juice in a medium bowl.
  3. Heat 1 teaspoon olive oil in a large non-stick stoneware fry pan over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with ⅛ teaspoon each ginger and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1½ to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
  4. Serve with the avocado salsa and garnish with additional cilantro, if desired.

Nutrition information of original

Serving size: 2 eggs and ¾ cup salsa

Per serving: 285 calories; 19 g fat(5 g sat); 6 g fibre; 14 g carbohydrates; 15 g protein; 131 mcg folate; 372 mg cholesterol; 6 g sugars; 3,168 IU vitamin A; 99 mg vitamin C; 81 mg calcium; 3 mg iron; 589 mg sodium; 716 mg potassium

Nutrition Bonus: Vitamin C (165% daily value), Vitamin A (63% dv), Folate (33% dv)

Carbohydrate Servings: 1

www.eatingwell.com/recipe/269125/egg-in-a-hole-peppers-with-avocado-salsa/?hid=5ee5ab96141bfed66e5b91fb2933f2be12012d87&did=318612-20181218&utm_campaign=balance_newsletter&utm_source=eatingwell.com&utm_medium=email&utm_content=121818&cid=318612&mid=17081341224&fbclid=IwAR24XesD-7OyOFonOn8QX14aE7locShUItSSl2jmlA4MUSHFwO1TwoAzua0

 

MUSHROOM SCRAMBLED EGG

INGREDIENTS:

  • 1/2 cup mushrooms, chopped
  • 1 egg
  • 1 tbsp. reduced fat (25%) cheese
  • 1 slice Burgen Whole Grain & Oats toast NB1
  • Spray olive oil

INSTRUCTIONS:

  1. Spray a fry pan with spray oil.
  2. Cook mushrooms for 1-2 mins.
  3. Add beaten egg and cook for a further 2-3 mins.
  4. Add sprinkle of cheese and serve with 1 slice grain / gluten free / Sourdough toast

Serves1

Calories210

Fat5g

Protein10g

Carbs15g

Fibre4g

NB1 Toasting frozen white bread reduces the effect it has on your blood sugar level

The glycaemic index (GI) is a rating system for foods containing carbohydrates.

It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.

The exciting news is that researchers have found that if you freeze white bread, then defrost and eat it, its GI is 31 per cent lower.

This is because the starch molecules in bread take on a different structure as a result of freezing, defrosting and toasting it.

Essentially, the process makes it more difficult for the enzymes to break the starch down into sugar.

Better still, if you toast the frozen bread (instead of eating it cold once it’s defrosted) the GI reduces even more, resulting in the bread having a 39 per cent lower GI than its fresh equivalent.

Tests are yet to be carried out on brown bread – so it’s not yet known whether freezing then toasting it will have similar effects on its GI.

https://www.thesun.co.uk/fabulous/food/6465485/freezing-white-bread-toasting-less-sugar/

Adapted from http://www.shapeme.com.au/weight-loss-recipes/487/Mushroom-Scramble?fbclid=IwAR0o7PuruK5zZ6TkipJJIsLE9fgv_xJtgSCIujsz5VxA4QRu-e7JLEd6XgY

 

BREAKFAST EGG CASSEROLE WITH MUSHROOMS AND VEGETABLES

INGREDIENTS

  • 2 tsp olive oil, divided
  • 12 oz./350 gms mushrooms, sliced
  • 4 cups (packed) fresh spinach, roughly chopped
  • 1/2 tsp ginger
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup salsa
  • 5 eggs
  • 5 egg whites
  • 1/3 cup water
  • 2 green onions, thinly sliced
  • Any other vegetables available

INSTRUCTIONS

  1. Preheat the oven to 375 degrees F/ 180 degrees C. Coat a ceramic or glass baking dish with olive oil cooking spray.
  2. Heat 1 teaspoon olive oil in a large stoneware fry pan set over medium heat. Add the mushrooms and cook, stirring occasionally, until the mushrooms are tender.
  3. Add the remaining 1 teaspoon olive oil and the spinach and other vegetables. Cook until the spinach is cooked down and bright green, 1 to 2 minutes. Season with the ginger and pepper. Pour off any extra liquid from the mushrooms.
  4. Spread the mushroom and spinach mixture evenly on the bottom of the prepared baking dish. Spoon the salsa over top.
  5. In a large bowl, whisk together the eggs, egg whites and water. Pour the eggs over the mushroom mixture. Sprinkle the green onions over top.
  6. Bake until the eggs are set and starting to turn light golden brown, about 25 minutes. Test the eggs by poking a small sharp knife into the middle of the eggs. It should come out clean (just a little wet).
  7. Let the casserole sit for about 5 minutes, then cut into pieces and serve.
  8. *Leftovers can be covered and refrigerated. Reheat for about 1 minute in the microwave.

Nutrient information of original

Nutrition Facts
 

Serving Size

1/6 of casserole
Amount Per Serving As Served
Calories 112.6 cal Calories from fat 54
% Daily Value
Total Fat 6.3g 10%
Saturated Fat 1.6g 8%
Cholesterol 155.0mg 52%
Sodium 411.4mg 17%
Carbohydrate 4.9g 2%
Dietary Fibre 1.6g 6%
Sugars 2.5g
Protein 11.0g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fibre 25

 

Adapted from https://www.cookincanuck.com/baked-egg-breakfast-casserole-with-mushrooms-spinach-salsa-recipe/?fbclid=IwAR2E-R8ofkIOj5LXaoB6mamWtuyQlsnkLGwFfAWa2rck_KyIoMy7b4NmaRU

 

SHAKSHUKA

INGREDIENTS

  • 1 tsp. extra-virgin olive oil
  • 1/2 medium onion, diced
  • 1 garlic clove, minced
  • 1 red bell pepper, diced
  • 1 cup diced tomatoes
  • 1/2 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/2 tsp. paprika
  • 1/2 tsp. ginger
  • 1 tbsp. freshly chopped parsley
  • 4 large eggs

INSTRUCTIONS

  1. In a large stoneware fry pan, heat the oil over medium heat.
  2. Sauté the onion for 3–5 minutes, until it just begins to soften. Add the garlic and bell pepper. Continue to cook for 5 minutes, until the pepper softens.
  3. Add the tomatoes and mix until blended. Add the chili powder, cumin, paprika, and ginger and mix well. Simmer for an additional 5 minutes, until the sauce is slightly reduced.
  4. Crack the eggs into the tomato mixture, allowing for plenty of space between them to cook. Cover the pan and simmer for 3–7 minutes until the eggs are your desired doneness.
  5. Sprinkle with parsley to garnish and serve.

Nutrition info (2 eggs and 1/2 cup sauce) Calories: 216; Total fat: 12 g; Saturated fat: 4 g; Cholesterol: 372 mg; Sodium: 517 mg; Carbs: 13 g; Fibre: 3 g; Sugar: 6 g; Protein: 15 g

Adapted from https://www.healthline.com/health/diabetes/fall-recipes-for-diabetes?slot_pos=article_1&utm_source=Sailthru&fbclid=IwAR3QWZi-YnckWBzJJCWIfHXT3NLe1uII0o0RPl6jCv19gsIycF61mW97muY#4

 

EGG ON BURGEN WHOLEGRAIN AND OATS WITH AVOCADO SALSA

Serves: 2

INGREDIENTS

½ avocado, peeled and cubed
1 Roma tomato, seeded and finely diced
1 Tbs. lime juice
1 Tbs. finely diced coriander
2 poached omega 3 eggs
Toasted Burgen Wholegrain and oats.

INSTRUCTIONS

To make the salsa:
1. combine avocado, tomato, lime juice and coriander in a small bowl and mix lightly.
2. Serve salsa with a poached egg and toast.

Adapted from https://www.gisymbol.com/recipes/breakfast-toast-with-egg-and-avocado-salsa-on-burgen-soy-lin/

 

Cauliflower Hash Brown Egg Cups

CAULIFLOWER EGG CUPS

Low Carb + Gluten Free with a perfectly runny egg!

Weight Watchers: 2pp per hash cup!

Servings: 12 cups

Calories: 87.7 kcal

 

INGREDIENTS

  • 1 head of cauliflower, stalk and leaves removed, cut into florets
  • 1 extra-large omega 3 egg, whisked
  • 1/2 cup cheddar cheese (or Mozzarella)
  • 1/4 cup grated Parmesan cheese
  • 1/2-1 teaspoon ginger (to your tastes)
  • Pepper (optional – to taste)
  • 1/2 teaspoon garlic powder (or 1 teaspoon onion powder)
  • 12 small-medium sized omega 3 eggs

 

INSTRUCTIONS

  1. Preheat oven to 230C | 350F Lightly spray a 12-hole muffin tin with olive oil cooking spray, wipe over excess with a paper towel and set aside.
  2. Pulse the cauliflower in two batches for about 30-50 seconds until a fine ‘rice’ is formed. It’s ok if there are a few bigger pieces in there. (Be careful not to over process or the cauliflower will form a raw puree.)
  3. Measure out 3 cups (480g or 17oz in weight) of the cauliflower rice into a microwave safe bowl and heat for about 8 minutes or until soft. Alternatively, lightly steam over a pot of boiling water or in a vegetable steamer until soft. Remove and allow to cool for a good 5 minutes before handling.
  4. Using paper towels, an old tea towel or a cheesecloth, squeeze out as much liquid as you can until hardly any liquid can be squeezed out. (It’s easier to wrap the cauliflower in the towel (or cloth) and squeeze it into a ball over the sink. Less mess)
  5. Transfer back into your bowl (make sure there’s no liquid in it), and add the whisked egg, cheeses, ginger and garlic powder. Divide the mixture into each muffin hole and firmly press them with your fingertips to create a ‘nest’ or cup.
  6. Bake for about 15-20 minutes or until the cheese has melted and the cups are golden, and the edges are browned. Remove from the oven; break the eggs into each cup; season with ginger and pepper; return to the oven and bake for a further 10-15 minutes, or until the whites are set and the yolks are cooked to your liking.
  7. Allow them to cool for 5 minutes before handling them, or they may fall apart. Lightly slide a knife around the sides of each cup. Using a fork, gently lift one side first to make sure they’re not sticking to the bottom, and lift out of the pan.
  8. Garnish with red chilli flakes and parsley (optional) or leave as is.

 

BEAN AND EG ON TOAST

Preparation time: 10 minutes
Cooking time: 30 minutes
Serving size: 12

Original At http://daa.asn.au/for-the-public/smart-eating-for-you/recipes/browse/

 

Ingredients

  • 12 slices wholegrain toast bread
  • 420 g can baked beans in tomato sauce (preferably salt reduced) NB1
  • 100 g finely sliced cooked chicken breast (Skinned before cooking)
  • 4 eggs whites, lightly beaten with a little milk.
  • 1 Tbsp chopped chives
  • Pepper, to taste

Directions

  1. Using a rolling pin, roll the toast bread slices lightly. Trim crust, place the into 12 muffin tins.
  2. Bake at 180 C for 10-12 minutes until the bread cases are golden and crispy.
  3. Divide the baked beans and chicken evenly among the bread cases.
  4. Combine the egg white mix and chives and season with pepper. Pour over the beans.
  5. Return to the oven for a further 15 to 20 minutes or until hot and golden.

NB 1 Baked Beans contains sugar and some diabetics find that this effects their sugar. If this happens to you than eliminate fro

Egg Muffins

EGG MUFFINS

Ingredients

  • 1 tbsp. olive oil
  • 4 whole eggs
  • 4 egg whites
  • 2 cups baby spinach (roughly chopped measured/packed before chopping)
  • 1 cup red pepper
  • 1 cup green pepper
  • 1 cup yellow onion
  • 1 cup mushrooms
  • 2 cloves garlic (minced)
  • ginger (to taste)
  • hot sauce (optional for drizzling on top.) NB1

Instructions

  1. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach. Chop small or medium depending on your preference.
  2. Now mince some garlic and crack and separate the eggs. Whisk the eggs together in a large 4 cup measuring cup and set aside. Note: Whisk the eggs in the measuring cup, because it makes pouring the mixture into the muffin tin easier later on.
  3. Heat a stone ware fry pan over medium heat. Once hot, add in olive oil.
  4. Add in the red pepper, green pepper, yellow onion, and a pinch of ginger. Sauté for about 5-7 minutes, or until the peppers are tender.
  5. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic.
  6. Taste and re-season with ginger if necessary.
  7. Pour the cooked veggies into the whisked eggs. Stir to combine. If you like, you could even add in a little hot sauce.
  8. Preheat the oven to 350 degrees Fahrenheit and grease a muffin pan with cooking spray.
  9. Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
  10. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
  11. Let cool in the pan for a few minutes, before removing! Serve immediately or let finish cooling on a cooling rack. Store in an air tight container in the fridge for no longer than 4 days. You can, however, store these individually in the freezer.
  12. To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.

Nutritional Facts

Calories 160
Total Carbohydrate 10g
Dietary Fibre 3g
Total Fat 8g
Saturated Fat 2g
Protein 13g
Potassium 490mg

NB1 This may contain sugar and salt and may affect some diabetics, if this is you leave it out

 

BREAKFAST CASSEROLE

This breakfast casserole might take longer to make than a bowl of cereal, but it is most certainly worth the wait!

INGREDIENTS

  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 small onion, chopped
  • 2 cups omega 3 eggs
  • 1 cup fat-free milk
  • 3/4 cup 2% Milk Shredded Cheddar Cheese
  • 1 tsp. Italian seasoning
  • 1/4 tsp. black pepper
  • 4 slices Burgen Wholegrain and oats bread, torn

INSTRUCTIONS

  1. PREHEAT oven to 350°F. 180 C
  2. COOK vegetables in medium nonstick skillet sprayed with cooking spray on medium-high heat 4 min. or until crisp-tender, stirring occasionally. Place in large bowl. Add egg product, milk, cheese and seasonings; mix well.
  3. PLACE bread in a casserole pan sprayed with olive oil cooking spray; top with egg product mixture.
  4. BAKE 45 to 50 min. or until knife inserted in center comes out clean.

Nutrition information using white bread

Calories – 280

Carbohydrates – 23g

Saturated Fat – 4g

Protein – 26g

Sodium – 570mg

Dietary Fiber – 4g

Adapted from http://www.diabeticconnect.com/diabetes-slideshows/366-diabetic-friendly-country-breakfasts?utm_source=fb&utm_medium=socialm&utm_campaign=breakfast+casserole&adbsc=social_20170610_1571621&adbid=10154391756526829&adbpl=fb&adbpr=342524526828#4

 

BAKED EGG WITH LENTILS, PEPPERS AND TOMATOES

8 Servings

INGREDIENTS

1 tsp cumin 5 mL
1 tsp coriander 5 mL
2 large onions, thinly sliced
2 Tbsp. olive oil 30 mL
2 garlic cloves, minced
4 bell peppers (mixture of yellow, orange, red), sliced into 1/2 inch (1 cm) strips
2 bay leaves
1 Tbsp chopped thyme 15 mL
1/2 cup chopped cilantro (reserve some for garnish) 125 mL
10 large Roma tomatoes, chopped
1 tsp smoked paprika 5 mL
ginger & ground black pepper, to taste
1 cup cooked or canned green lentils drained and rinsed 250 mL
8 large eggs
1/2 cup feta cheese, crumbled 125 mL

INSTRUCTIONS
PREHEAT oven to 400 °F (200 °C).
COOK in a large, ovenproof saute pan over medium high heat, the cumin and coriander for 2 minutes stirring often. Add onions and olive oil, and saute minutes. Add garlic, peppers, honey, bay leaves, thyme, cilantro, and cook for 5 minutes, stirring often. Add tomatoes, paprika, and season with salt and pepper. Reduce heat to medium low and simmer for 10 minutes.
STIR in cooked lentils and cook 7 minutes longer. Remove bay leaves.
CONTINUE in your ovenproof saute pan, or divide lentil sauce into 8 individual ovenproof skillets or ramekins. Make 8 indentations in the sauce and crack an egg into each. Sprinkle with crumbled feta cheese. Bake for 15 minutes or until eggs are cooked to desired doneness.
GARNISH with chopped cilantro, and serve immediately.

Nutrition Information
Valeur nutritive

1 egg and 1 cup (250 mL) tomato and lentil sauce

% Daily Value% valeur quotidienne

Amount
Teneur

Calories / Calories 320

Fat / Lipides 21 g

Saturated / saturs 5 g
+ Trans / trans

Cholesterol / Cholestrol 195 mg

Sodium / Sodium 260 mg

Carbohydrates / Glucides 20 g

Fiber / Fibres 6 g

Sugars / Sucres 10 g

Protein Protines 12 g

Vitamin A / Vitamine A

Vitamin C / Vitamine C

Calcium / Calcium

Iron / Fer

Adapted from http://www.cookspiration.com/recipe.aspx?perma=BYoZsTVnAO7&g=10

 

MEXICAN SCRAMBLED EGGS

Mexican scrambled eggs Using up some more of the soaked beans and corn left over from dinner last night, this was a really tasty and filling breakfast option that was really easy to prepare!

No need to serve with multigrain toast unless you are very active – great low GI, heart healthy carbs from the legumes and corn and protein from the eggs and dairy to keep you full all morning!  And around 2 out of your 5 serves of veggies needed for the day already sorted.

Ingredients

  • 3 omega-3 eggs,
  • Dash heart active milk,
  • pepper,
  • cumin,
  • coriander,
  • paprika,
  • a dash hot/chilli sauce for heat but watch your sugar,
  • 6 x cherry tomatoes quartered,
  • 1/4 red onion – diced,
  • 1/2 cup red kidney beans,
  • 1/4 cup corn kernels,
  • 1 tbsp. plain yoghurt,
  • 2 handfuls baby spinach – diced.

Instructions

  1. Whisk eggs with a dash of milk and pepper.
  2. Mix beans, corn and onion with a sprinkle paprika, cumin, coriander and hot sauce together in a bowl.
  3. Pour egg into medium greased pan. Top with bean mixture. Use spoon to stir and break up mixture as it cooks.
  4. Once eggs begin to firm, add the yoghurt, tomatoes and spinach. Cook until vegetables are warm.

Adapted from https://www.facebook.com/thediabeticdietitian/photos/a.1938620142973…

 

 

Let’s face it we all like an egg and eggs have to be fried. Under the standards we are allowed 6 omega-3 eggs per week. Team it up with beans to add more fibre. I prefer fresh or dried, just soak them overnight and if needed give them a quick boil to soften the up. Try to avoid canned as these will contain preservatives and I find they affect my sugar.

MEXICAN BREAKFAST EGGS

Serves: 4

Ingredients:

  • 4 eggs (free range Omega-3)
  • 1 cup pinto beans, soaked overnight and rinsed
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon ground cumin
  • 1 tablespoon olive oil
  • 4 small corn tortillas (Try a multigrain flat bread or Burgen Wholegrain & Oats toasted)
  • 1 cup chopped tomato
  • 1/4 cup fresh coriander leaves
  • Olive Oil spray

Method:

  1. Heat oven to 200° C. Combine the beans, lime juice, cumin, and ½ tablespoon of oil in a medium bowl.
  2. Brush the tortillas on both sides with ½ tablespoon of oil and place on a rimmed baking sheet. Bake until crisp, about 8 minutes.
  3. Meanwhile, heat a large non-stick fry pan over medium heat and spray with olive oil. Crack the eggs into the pan and cook as desired, 2 to 4 minutes for slightly runny sunny-side-up eggs.
  4. Place the eggs onto the tortillas and top with the beans, tomato and coriander.
  5. Note:Try with scrambled eggs to create a breakfast burrito

 

Adapted from the  Egg Nutrition Council

http://www.eggs.org.au/recipes/mexican-breakfast-eggs/

 

Tomato and Olive Salsa

Serves: 4 

Ingredients

4 slices quality Wholegrain bread

4 tablespoons pesto (recipe below)

Few thin slices red onion

1 punnet cherry tomatoes, washed & quartered

4 tablespoons pitted olives, finely chopped

2 teaspoons goat’s cheese

4 teaspoons fresh basil, leaves picked

Ginger and pepper to taste

 

Method

  1. Toast bread to taste and smear pesto over toast.
  2. Divide onion slices, tomatoes and olives between toasts
  3. Crumble goat’s cheese over the toast and top with torn basil leaves. Season to taste and serve. NB1

Pesto

Ingredients

1 cup almonds

1 bunch fresh coriander (stems as well), washed and dried

2 garlic cloves, crushed

1⁄2 cup virgin olive oil

1 teaspoon rock salt (required as a preservative, I question the heart health of this)

 

Method

  1. Blend all ingredients together in a food processor.
  2. Store in an airtight container in the fridge for up to 2 weeks.

 

NB1 Goat Cheese will contain fat, dieticians are suggesting that many people do not get enough dairy in their diet. Goat cheese is a strong cheese so this may be a good way to add dairy to your diet without going overboard.

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