I've tried making granola bars in the past, when I was still able to eat oats, but for some reason or another they were never what I really wanted. When I woke up this morning I had a huge craving for something different for breakfast. Pancakes, breads, cereal and/or eggs just wouldn't do the trick today. And that's when I got creative!
These bars can be altered in many ways to suite your nutritional needs, and what you can eat. Below is a basic recipe, feel free to alter it and let me know how it turns out!
Ingredients:
2 cups puffed rice or rice crispie cereal
1 cup puffed quinoa(or puffed millet if you want)
1/4 cup sunflower seeds, de-shelled
1/4 cup almonds(shelled), slivers or whole
1/4 raisins or dried fruit
1 TBSP Chia Seeds(optional)
3/4 cup honey
1 TSP coconut oil
1/2 cup peanut butter(or nut butter of your choice)
Sprinkle of cinnamon
Preheat oven to 350 and line a baking sheet with parchment paper.
Add all your dry ingredients in a bowl and stir until well combined. Heat peanut butter and coconut oil either in microwave or on the stove until it has melted. Pour over dried ingredients and add honey. Stir.
Place your mixture on the lined baking sheet and press it flat so that it sticks together. You can add more honey or nut butter on top if you wish. Bake in the oven for 10-15 minutes or until the top is browned. This can also just be placed in the freezer or fridge to harden if you want to keep it raw.
On a side note if you can't have nuts, you can always use more honey or maybe even marshmallows. You could add chocolate to the top so that when it melts and covers the top of your mixture, and then hardens once cold, it'll help to bind it together.
If you try this please let me know what you changed! This recipe is so versatile you can probably change almost anything about it. Just remember you need something sticky to help it bind.
Sunday, December 11, 2011
Saturday, December 10, 2011
Dressing For Health
Ever make a beautiful, healthy salad at home, or even order one at a restaurant, and think about how much good you are doing for your body, your health? All those veggies, the greens, maybe even some nuts, seeds or fruit are gently tossed into the bounty of good health sitting on your plate. And then you reach for the dressing...
Is a salad really healthy anymore when it's smothered in bottled dressing? Most dressings suffocate the individual tastes of the delicate contents of your dinner, not to mention the empty calories and sugar(and additives).
So next time you reach for the bottle of Ceasar, Ranch, Russian, French, whatever dressing, think of your poor salad and dress for health instead! A squeeze of lemon juice, drizzle of olive oil, maybe a fruity vinaigrette, or a homemade dressing like the one below...
Avocado Delight Dressing
INGREDIENTS:
1/2 Avocado, peeled and pitted
1/4 Cup red onion, sliced
1/2 TSP Pesto
2 TBSP Extra Virgin Olive Oil
1 TBSP Lemon Juice
Pinch of salt
1 TSP Sunflower Seeds
2-4 TBSP water
Put all ingredients in a food processor, starting off with only 2 TBSP of water. Blend until the ingredients are smooth. If you would like a less thick dressing, add another TBSP of water and blender again. Continue doing so until you have the desired consistency.
Store in an air tight container. Makes enough dressing for 2 large salads.
Is a salad really healthy anymore when it's smothered in bottled dressing? Most dressings suffocate the individual tastes of the delicate contents of your dinner, not to mention the empty calories and sugar(and additives).
So next time you reach for the bottle of Ceasar, Ranch, Russian, French, whatever dressing, think of your poor salad and dress for health instead! A squeeze of lemon juice, drizzle of olive oil, maybe a fruity vinaigrette, or a homemade dressing like the one below...
Avocado Delight Dressing
INGREDIENTS:
1/2 Avocado, peeled and pitted
1/4 Cup red onion, sliced
1/2 TSP Pesto
2 TBSP Extra Virgin Olive Oil
1 TBSP Lemon Juice
Pinch of salt
1 TSP Sunflower Seeds
2-4 TBSP water
Put all ingredients in a food processor, starting off with only 2 TBSP of water. Blend until the ingredients are smooth. If you would like a less thick dressing, add another TBSP of water and blender again. Continue doing so until you have the desired consistency.
Store in an air tight container. Makes enough dressing for 2 large salads.
Friday, December 9, 2011
I Dream of Pizza...
Out of all the things I miss about not being able to eat gluten, tomatoes and cheese, is pizza. After all, how could it possibly in my wildest dreams be possible to enjoy a beautiful, soft yet firm pizza crust smothered in sauce, veggies and cheese....
Guess what? It's possible. No, I'm not lying to you. Don't believe me? Try it and see!
I posted a recipe for a pizza crust not that long ago, but I promise that this one is even better. It doesn't even contain any flour. It can be made to be vegan, or it can be covered with meat. Looking for a vegan, tomato free sauce? Try my Presto It's Dairy-Free Pesto, it's sure to please.
Ingredients:
2.5 Cups cooked rice*
2 Eggs(or egg replacement like ground flax seed in water)
2 tbsp Nutritional Yeast
1 tsp Sesame Oil
Spices(garlic powder, pepper, salt, oregano, basil, ect)**
1-4 tsp water
Add all ingredients except for the water to a large bowl. Stir together with a wooden spoon(or your hands) until everything is well mixed. You may need to add a few tsp of water so that the rice sticks together well.
Line your pan or pizza pan with parchment paper. Spread half the rice mixture onto the paper until it is the desired thickness. This will not rise or fall, whatever thickness it is now is the thickness of your pizza crust.
Bake in the oven on 350 for 15 minutes then gently flip the crust over so the other side can cook. Bake for another 10 to 15 minutes until the crust is firm. If you want a crispy crust, bake for another 5 to 10 minutes.
Remove from the oven and top with your choice of sauce, veggies and cheese. Bake until veggies are tender and cheese is melted and enjoy!
Sauce Ideas: Tomato sauce, olive oil, pesto, make a sauce from boiled carrots, squash or pumpkin(put cooked ingredients in food processor or mash with a fork, add spices, garlic and a few cooked cranberries go really well!), Garlic butter, cream cheese...
Topping Ideas: Mushrooms, spinach, red pepper, onion, olives, shaved carrot, broccoli, zucchini, sprinkle of sunflower seeds, meat(chicken, beef, pepperoni, bacon, ham), pineapple...
Cheese Ideas: Authentic Feta(goats cheese), soy cheese, nutritional yeast, mozzarella, marble cheese, Swiss, Parmesan
*Any kind of rice can be used for this, although I haven't tried it with wild rice. Cook your rice with a little extra water to help the crust stick together.
**A little bit of spice goes a long way with this. You don't want all the flavor in the crust to overwhelm the taste of the pizza!
Guess what? It's possible. No, I'm not lying to you. Don't believe me? Try it and see!
I posted a recipe for a pizza crust not that long ago, but I promise that this one is even better. It doesn't even contain any flour. It can be made to be vegan, or it can be covered with meat. Looking for a vegan, tomato free sauce? Try my Presto It's Dairy-Free Pesto, it's sure to please.
Ingredients:
2.5 Cups cooked rice*
2 Eggs(or egg replacement like ground flax seed in water)
2 tbsp Nutritional Yeast
1 tsp Sesame Oil
Spices(garlic powder, pepper, salt, oregano, basil, ect)**
1-4 tsp water
Add all ingredients except for the water to a large bowl. Stir together with a wooden spoon(or your hands) until everything is well mixed. You may need to add a few tsp of water so that the rice sticks together well.
Line your pan or pizza pan with parchment paper. Spread half the rice mixture onto the paper until it is the desired thickness. This will not rise or fall, whatever thickness it is now is the thickness of your pizza crust.
Bake in the oven on 350 for 15 minutes then gently flip the crust over so the other side can cook. Bake for another 10 to 15 minutes until the crust is firm. If you want a crispy crust, bake for another 5 to 10 minutes.
Remove from the oven and top with your choice of sauce, veggies and cheese. Bake until veggies are tender and cheese is melted and enjoy!
Sauce Ideas: Tomato sauce, olive oil, pesto, make a sauce from boiled carrots, squash or pumpkin(put cooked ingredients in food processor or mash with a fork, add spices, garlic and a few cooked cranberries go really well!), Garlic butter, cream cheese...
Topping Ideas: Mushrooms, spinach, red pepper, onion, olives, shaved carrot, broccoli, zucchini, sprinkle of sunflower seeds, meat(chicken, beef, pepperoni, bacon, ham), pineapple...
Cheese Ideas: Authentic Feta(goats cheese), soy cheese, nutritional yeast, mozzarella, marble cheese, Swiss, Parmesan
*Any kind of rice can be used for this, although I haven't tried it with wild rice. Cook your rice with a little extra water to help the crust stick together.
**A little bit of spice goes a long way with this. You don't want all the flavor in the crust to overwhelm the taste of the pizza!
Presto It's Dairy-Free Pesto
In my recent months of trying to heal my body I have had to be REALLY creative in the kitchen. When all of a sudden you are given a long list of foods that are harming you(and you happen to love all of these foods), it can feel like you're meals have become limited to rice and veggies.
So here is a recipe that can spice up your rice. Kick your tomato-free pizza up a few notches. Make your taste buds SING!
With that being said, I am pleased to wave my magic wand and present to you PRESTO! IT'S DAIRY FREE PESTO!
If you've never had pesto before, it's a beautiful sauce made from basil, nuts, olive oil, garlic and Parmesan cheese. With this recipe we're going to make it vegan by using Nutritional Yeast, but feel free to use Parmesan instead!
Ingredients:
6-10 Fresh Basil leaves
1/4 Cup freshly chopped Parsley
4-6 cloves of garlic
1/4 Cup Almonds(unsalted and out of shell)
1/4 Cup Sunflower seeds(unsalted and out of shell)
3 TBSP Extra Virgin Olive Oil
1 TBSP Nutritional Yeast
Water
Salt
Add your almonds and sunflower seeds to a blender(or food processor or magic bullet) with enough water to cover them. Blend until smooth. Add your garlic, nutritional yeast, basil, parsley, olive oil and salt. Blend until the herbs are mixed and the sauce is smooth.
And Presto! You have pesto!
On a side note, you can add onion, oregano, pepper, or other spices to this mix. If you want it really garlic-y, use 6 cloves, if you want it less use 4 or even 3. If you want a strong basil flavor, use 6, less, well you get the idea ;)
Enjoy this beautiful pesto on pizza, pasta, meat, fish, or to spice up salads, garlic breads, sandwiches...the possibilities are endless. Go with the flow and see what happens!
So here is a recipe that can spice up your rice. Kick your tomato-free pizza up a few notches. Make your taste buds SING!
With that being said, I am pleased to wave my magic wand and present to you PRESTO! IT'S DAIRY FREE PESTO!
If you've never had pesto before, it's a beautiful sauce made from basil, nuts, olive oil, garlic and Parmesan cheese. With this recipe we're going to make it vegan by using Nutritional Yeast, but feel free to use Parmesan instead!
Ingredients:
6-10 Fresh Basil leaves
1/4 Cup freshly chopped Parsley
4-6 cloves of garlic
1/4 Cup Almonds(unsalted and out of shell)
1/4 Cup Sunflower seeds(unsalted and out of shell)
3 TBSP Extra Virgin Olive Oil
1 TBSP Nutritional Yeast
Water
Salt
Add your almonds and sunflower seeds to a blender(or food processor or magic bullet) with enough water to cover them. Blend until smooth. Add your garlic, nutritional yeast, basil, parsley, olive oil and salt. Blend until the herbs are mixed and the sauce is smooth.
And Presto! You have pesto!
On a side note, you can add onion, oregano, pepper, or other spices to this mix. If you want it really garlic-y, use 6 cloves, if you want it less use 4 or even 3. If you want a strong basil flavor, use 6, less, well you get the idea ;)
Enjoy this beautiful pesto on pizza, pasta, meat, fish, or to spice up salads, garlic breads, sandwiches...the possibilities are endless. Go with the flow and see what happens!
Tuesday, September 27, 2011
Cute Cucumber Sandwiches!
I was struggling with trying to figure out something tasty for lunch and craving a sandwich but had no gluten-free bread at work. I work in a cafe/canteen and have a wide variety of food to chose from when it comes to inventing something for lunch.
So, here is a deliciously light lunch or snack for my vegan, vegetarian, gluten-free, meat-eating friends(everyone)!
Ingredients:
1 thick, firm cucumber
Your choice of sauce(mayo, cheesewiz, hummus, ect)
Your choice of filling(tuna, veggies, cheese, lean sliced meats)
Wash and slice the cucumber into 1/2 inch round slices, leaving the peel on so that it stays firm. Spread your choice of sauce, if using, on half of the cucumbers and top with your filling, Place the other half of the cucumbers ontop of the ones with filling, to create a sandwich. Serve chilled.
This is such a fun, easy lunch that takes minutes to make and the possibilities are endless. Why not try slicing the cucumber lengthwise to make longer sandwiches? Or use zucchini instead, or maybe even a firm apple slice with peanutbutter inside?
You don't even have to put the tops on the sandwiches, you could do an open sandwich and get more out of the cucumber, great for parties or snack night!
I would love to hear some of the variations you use! Cute Cucumber Sandwiches away!
So, here is a deliciously light lunch or snack for my vegan, vegetarian, gluten-free, meat-eating friends(everyone)!
Ingredients:
1 thick, firm cucumber
Your choice of sauce(mayo, cheesewiz, hummus, ect)
Your choice of filling(tuna, veggies, cheese, lean sliced meats)
Wash and slice the cucumber into 1/2 inch round slices, leaving the peel on so that it stays firm. Spread your choice of sauce, if using, on half of the cucumbers and top with your filling, Place the other half of the cucumbers ontop of the ones with filling, to create a sandwich. Serve chilled.
This is such a fun, easy lunch that takes minutes to make and the possibilities are endless. Why not try slicing the cucumber lengthwise to make longer sandwiches? Or use zucchini instead, or maybe even a firm apple slice with peanutbutter inside?
You don't even have to put the tops on the sandwiches, you could do an open sandwich and get more out of the cucumber, great for parties or snack night!
I would love to hear some of the variations you use! Cute Cucumber Sandwiches away!
Saturday, September 24, 2011
Gluten-free, Dairy-free, Nightshade-free Pizza Recipe
I was recently diagnosed with several food sensitivities that left me feeling like I couldn't eat ANYTHING! No gluten, tomatoes, dairy, firm fruits, honey, sugar, white potato...I honestly felt like I would never enjoy a meal again. After 5 days of picking at food, gluten-free breads(ick) and eating sweet potato chips, I figured it was time to snap out of it and get to work.
With that being said, I bring you the following recipe for my Celiac and gluten sensitive friends.
GLUTEN-FREE, NIGHT-SHADE FREE PIZZA, DAIRY-FREE PIZZA!
1/2 cup Coconut flour
1/2 cup Brown rice flour
2 TBSP Almond flour
1(heaping) TBSP gluten-free xanthan gum
1 TSP gluten free baking powder
1 TSP gluten free baking soda
1 TSP vinegar(any kind you have on hand)
1 clove garlic, chopped or pureed
Sprinkle Paprika, salt, pepper, Italian seasoning
2 eggs, or egg replacement
1 cup Coconut milk
2 TBSP water
3 TBSP olive oil
Combine dry ingredients in bowl. Whisk egg and coconut milk together, set aside. Add vinegar to the dry mixture, stir, then add your egg and coconut milk mixture. Stir well.
The dough should not be thick like pizza dough, but more like a very thick cake batter. If it is too thick, add 2 TBSP water so that the flour is mixed in well, but is not so liquidy that it slops around the bowl. You want it to be able to come onto your pan easily.
Place parchment paper on your baking sheet or pizza pan and add 2-3 tbsp olive oil. Spread it around well so that it coats the paper. Pour your pizza dough onto the parchment paper and spread it around so that it covers it evenly.
Bake in the oven at 350F for 20 minutes or until the crust is golden brown. Remove from oven and gently flip the crust onto a plate so that you can remove the parchment paper. If any part comes off, just put it back on. The sauce and toppings will hold it in place.
Top with your choice of ingredients and your favorite sauce.
*For best results, use parchment paper on your pizza pan, as this recipe sticks. I had to use tin foil, and it still worked okay, just be very careful.
**This makes a softer dough, so spread it very thin for a crispy one!
For a TOMATO-FREE SAUCE please see below!
4-6 baby carrots
pinch of salt, garlic powder, onion powder, rosemary, Italian seasoning, pepper, basil
2 tbsp water
Slice the carrots and steam until soft. Strain the water out of the carrots. Add them to a blender with the spices and 2 TBSP water. Puree until it is a paste.
You can also add a clove of garlic, green or red pepper, hot peppers, onion, whatever floats your boat!
I hope you enjoy this recipe and share your opinions and thoughts on it! Thank you for reading!
With that being said, I bring you the following recipe for my Celiac and gluten sensitive friends.
GLUTEN-FREE, NIGHT-SHADE FREE PIZZA, DAIRY-FREE PIZZA!
1/2 cup Coconut flour
1/2 cup Brown rice flour
2 TBSP Almond flour
1(heaping) TBSP gluten-free xanthan gum
1 TSP gluten free baking powder
1 TSP gluten free baking soda
1 TSP vinegar(any kind you have on hand)
1 clove garlic, chopped or pureed
Sprinkle Paprika, salt, pepper, Italian seasoning
2 eggs, or egg replacement
1 cup Coconut milk
2 TBSP water
3 TBSP olive oil
Combine dry ingredients in bowl. Whisk egg and coconut milk together, set aside. Add vinegar to the dry mixture, stir, then add your egg and coconut milk mixture. Stir well.
The dough should not be thick like pizza dough, but more like a very thick cake batter. If it is too thick, add 2 TBSP water so that the flour is mixed in well, but is not so liquidy that it slops around the bowl. You want it to be able to come onto your pan easily.
Place parchment paper on your baking sheet or pizza pan and add 2-3 tbsp olive oil. Spread it around well so that it coats the paper. Pour your pizza dough onto the parchment paper and spread it around so that it covers it evenly.
Bake in the oven at 350F for 20 minutes or until the crust is golden brown. Remove from oven and gently flip the crust onto a plate so that you can remove the parchment paper. If any part comes off, just put it back on. The sauce and toppings will hold it in place.
Top with your choice of ingredients and your favorite sauce.
*For best results, use parchment paper on your pizza pan, as this recipe sticks. I had to use tin foil, and it still worked okay, just be very careful.
**This makes a softer dough, so spread it very thin for a crispy one!
For a TOMATO-FREE SAUCE please see below!
4-6 baby carrots
pinch of salt, garlic powder, onion powder, rosemary, Italian seasoning, pepper, basil
2 tbsp water
Slice the carrots and steam until soft. Strain the water out of the carrots. Add them to a blender with the spices and 2 TBSP water. Puree until it is a paste.
You can also add a clove of garlic, green or red pepper, hot peppers, onion, whatever floats your boat!
I hope you enjoy this recipe and share your opinions and thoughts on it! Thank you for reading!
Saturday, April 2, 2011
Vegetarian Taco Bean Dip
Although I am no longer vegetarian(I am thinking of going back, but unsure yet) I try to cook meatless dishes several times a week. I am going to a surprise birthday party for my boss today, and thought that I would bring a healthier dish to the potluck. After trying to decide what I could possibly bring, I decided on a bean taco dip. You'll find the recipe below and I'm sure you'll find it just as appealing as we did!
You Will Need:
-1 tbsp extra virgin olive oil
-1 tbsp butter or margarine
-1 can of black beans, drained and rinsed
-1 jar of mild salsa, or homemade tomato salsa(1.5-2 cups should do)
-1 Jalapeno pepper, sliced(canned, jarred or fresh)
-1 Avocado that is slightly soft to the touch
-1 onion, chopped
-1/2 green pepper, chopped. Put a handful of this to the side for garnish
-1/2 tsp garlic oil OR 2 cloves or garlic chopped
-1 500ml container Sour Cream(yogurt can be used instead for a healthier choice)
-2 cups shredded Cheddar cheese
-1 cup Ice Burg lettuce or Romain lettuce chopped(Spinach could also be used)
-1 bag tortilla chips
-1 tsp cayenne pepper
-1 tbsp chili powder
-1 tsp garlic powder
-1.5 tsp onion powder
-1 tsp cumin
-1 tbsp paprika
-salt and pepper to taste
Place a frying pan on medium heat and add olive oil. When the pan is hot, add onions, green pepper, garlic, 1/2 of the sliced jalapeno and salt. Turn heat down so that it is on the low side of medium and allow the veggies to slowly cook. You do not want them to brown. When the onions are beginning to go translucent, add your black beans and margarine/butter and cook until you can squash them with the back of your spoon. This can take anywhere from 10-20 minutes. Add 1/2 cup of cool water as they cook so that they do not stick to the bottom of the pan. Burnt beans are no fun. When done, set aside to cool.
Cut the avocado in half and remove the pit. Scoop out the fruit and add it to a small bowl along with 1/4 tsp of salt, 1/2 cup of salsa, freshly ground pepper and, if you have it, a splash of lemon or lime juice. Mix this all together with a fork, making it a slight chunky, but spreadable paste. Set in the fridge.
In a large bowl, mix together your spices(cayenne pepper, chili powder, garlic powder, onion powder, cumin, paprika and pepper). Add all the contents of the sour cream to this mixture and stir until the spices are well mixed with sour cream.
Place your bean mixture in a blender for a smooth base to this dip, or leave as it is for a chunkier base. Add the bean mixture to the bottom of your dip bowl. Pour your sour cream on next and spread it so that it evenly covers the beans. Do not press down on this or it will mix everything together. Add your avocado mixture and gentle spread it across the sour cream. Spread the salsa across the avocado mixture and then top with lettuce. Sprinkle as much or as little cheese as you want on top of the lettuce(I use about 2 cups of grated cheese) and top with remaining jalapeno and green pepper.
This is enough to serve a family for a main meal or to bring to a potluck for snacks. Serve with chips!
**Tips**
- You can also top this with sliced black olives or add ground beef to the bean or mock ground beef
- You can add a layer of crunched up chips to this dip
- Try different cheeses and salsa's or beans to mix up the flavors
- If you are crunched for time, you can use canned refried beans, but I don't think they are vegetarian
You Will Need:
-1 tbsp extra virgin olive oil
-1 tbsp butter or margarine
-1 can of black beans, drained and rinsed
-1 jar of mild salsa, or homemade tomato salsa(1.5-2 cups should do)
-1 Jalapeno pepper, sliced(canned, jarred or fresh)
-1 Avocado that is slightly soft to the touch
-1 onion, chopped
-1/2 green pepper, chopped. Put a handful of this to the side for garnish
-1/2 tsp garlic oil OR 2 cloves or garlic chopped
-1 500ml container Sour Cream(yogurt can be used instead for a healthier choice)
-2 cups shredded Cheddar cheese
-1 cup Ice Burg lettuce or Romain lettuce chopped(Spinach could also be used)
-1 bag tortilla chips
-1 tsp cayenne pepper
-1 tbsp chili powder
-1 tsp garlic powder
-1.5 tsp onion powder
-1 tsp cumin
-1 tbsp paprika
-salt and pepper to taste
Place a frying pan on medium heat and add olive oil. When the pan is hot, add onions, green pepper, garlic, 1/2 of the sliced jalapeno and salt. Turn heat down so that it is on the low side of medium and allow the veggies to slowly cook. You do not want them to brown. When the onions are beginning to go translucent, add your black beans and margarine/butter and cook until you can squash them with the back of your spoon. This can take anywhere from 10-20 minutes. Add 1/2 cup of cool water as they cook so that they do not stick to the bottom of the pan. Burnt beans are no fun. When done, set aside to cool.
Cut the avocado in half and remove the pit. Scoop out the fruit and add it to a small bowl along with 1/4 tsp of salt, 1/2 cup of salsa, freshly ground pepper and, if you have it, a splash of lemon or lime juice. Mix this all together with a fork, making it a slight chunky, but spreadable paste. Set in the fridge.
In a large bowl, mix together your spices(cayenne pepper, chili powder, garlic powder, onion powder, cumin, paprika and pepper). Add all the contents of the sour cream to this mixture and stir until the spices are well mixed with sour cream.
Place your bean mixture in a blender for a smooth base to this dip, or leave as it is for a chunkier base. Add the bean mixture to the bottom of your dip bowl. Pour your sour cream on next and spread it so that it evenly covers the beans. Do not press down on this or it will mix everything together. Add your avocado mixture and gentle spread it across the sour cream. Spread the salsa across the avocado mixture and then top with lettuce. Sprinkle as much or as little cheese as you want on top of the lettuce(I use about 2 cups of grated cheese) and top with remaining jalapeno and green pepper.
This is enough to serve a family for a main meal or to bring to a potluck for snacks. Serve with chips!
**Tips**
- You can also top this with sliced black olives or add ground beef to the bean or mock ground beef
- You can add a layer of crunched up chips to this dip
- Try different cheeses and salsa's or beans to mix up the flavors
- If you are crunched for time, you can use canned refried beans, but I don't think they are vegetarian
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