Approx Quotes

AFTER-SUN OIL      Lavender    10 drops      Chamomile         5 drops      Bergamot      1 drop      Geranium      2 drops      Diluted in        Almond oil      approx. 2 oz.      Sesame oil      2 tablespoons

To get eight days a week, get up one hour early daily and you’ll have the time worth approx one working day. Use that time for the productive work you always dreamt of.

1) Choose a person, older than yourself, you see frequently — not too often by approx once a week or once a month. Maybe one of your grandparents if they are still alive. 2) Every time you meet the chosen person you press your 2 pointing-fingers firmly against your eyes for 10 to 20 seconds until various colors and patterns arise. 3) Try to note or memorize the patterns and colors in connection with the context and repeat the practice every time you meet the chosen person for a as long as possible, minimum 6 months. 4) After minimum 6 months of this practice you can recall the person, virtually by pressing your eyes for a while. In the midst of the colors and pattern a sense of presence of the chosen person arrives even after the chosen person has died.

Encounter w/ strange man June 3, approx. 2 a.m. White, 5'9", slightly scruffy, shaggy brown hair. Ripped T-shirt, jeans, no shoes. Origin and destination unknown, believed to be night wanderer. I chewed on the end of the pen, wondering if I should include any other details. It had been too dark to tell what color his eyes were. His voice had been deep, with a rasp, almost... but I couldn't write that. If my body was found in the woods behind the house, and investigators were competent enough to do a forensic analysis of this notebook, I didn't want editorializing words complicating the narrative. Words like compelling, or god forbid, sexy.

Chocolate Cola Cupcakes with Fizzy Cola Frosting Makes approx. 12 large cupcakes 200g flour, sifted 250g superfine sugar 1/2 tsp. baking powder pinch salt 1 large free-range egg 125ml buttermilk 1 tsp. vanilla extract 125g unsalted butter 2 tbsp. cocoa powder 175ml Coca-Cola For the frosting 125g unsalted butter, softened 400g confectioners’ sugar 11/2 tbsp. cola syrup (I used Soda Stream) 40ml whole milk Pop Rocks, to taste fizzy cola bottles, candied lemon slices, striped straws or candy canes to decorate Preheat the oven to 350°F. Line two 6-cup muffin pans with paper liners. In a large bowl, combine the flour, sugar, baking powder and salt. In a separate bowl, beat together the egg, buttermilk and vanilla. Melt the butter, cocoa and Coca-Cola in a saucepan over low heat. Pour this mixture into the dry ingredients, stir well with a wooden spoon, and then add the buttermilk mixture, beating until the batter is well blended. Pour into your prepared pans and bake for 15 minutes, or until risen and a skewer comes out clean. Set aside to cool. To make the frosting, beat together the butter and confectioners’ sugar until no lumps are left—I use a free-standing mixer with the paddle attachment, but you could use a hand-held mixer instead. Stir the cola syrup and milk together in a pitcher, then pour into the butter and sugar mixture while beating slowly. Once incorporated, increase the speed to high and beat until light and fluffy. Carefully stir in your Pop Rocks to taste. It does lose its pop after a while, so the icing is best done just a few hours before eating. Spoon your icing into a piping bag and pipe over your cooled cupcakes. Decorate with fizzy cola bottles or a slice of candied lemon, a stripy straw or candy cane and an extra sprinkling of popping candy.

Accras (Saltfish Fritters) Accras (or acrats) de morue are saltfish fritters—the French island version of Dingis’s saltfish cakes. (Morue is French for cod.) Serve them as an appetizer or a snack. 1⁄2 pound salt cod or other saltfish, preferably boneless 1 lime 1 small onion, grated 1 clove garlic, grated 1⁄4–1⁄2 hot pepper, seeded and finely minced 1 seasoning pepper or 1⁄2 green bell pepper, finely chopped 1 stalk celery, finely chopped 2 green onions, finely chopped 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme Freshly ground black pepper 1 cup flour 1 teaspoon baking powder 1⁄2 cup water (approx.) Vegetable oil for deep frying 1. The night before you want to serve the fritters, put the fish in cold water to soak. Change water 4 or 5 times, squeezing half the lime into the water during each of the last two soakings. 2. Rinse fish, drain, and remove skin and bones if necessary. In a large bowl, finely shred the fish. (See Tips, below.) Add the onion, garlic, peppers, celery, green onions, thyme, and black pepper, and mix well. 3. Combine flour and baking powder and add to fish mixture. Stir thoroughly. Slowly add enough water to make a thick paste. 4. Heat oil to 350°F in a deep fryer or pot. Drop fish mixture by tablespoons into hot oil and fry until golden on both sides. 5. Drain on paper towels and serve hot with hot pepper sauce. Serves 4 Tips • Some saltfish may not shred easily. If that’s the case, chop it finely in a food processor or by hand with a knife. Alternatively, put it in boiling water, turn off the heat, and allow it to cool in the liquid. It should then flake easily. Whichever method you use, be sure to “chip it up fine,” as Dingis says. • Before proceeding with step 2, try a little piece of the soaked fish. If it is still too salty for your taste, soak it again in fresh water.

Mediterranean Vegetable Stew INGREDIENTS for 4 servings 1 (10-oz) package frozen okra, thawed 10 pimiento-stuffed olives, chopped 1 lb sweet potatoes, cubed ½ tsp turmeric 3 garlic cloves, minced 1/3 cup raisins 2 cups vegetable broth 1 carrot, sliced 2 ripe tomatoes, chopped 1 onion, chopped 1 cup canned tomato sauce 2 zucchinis, cubed 1 eggplant, sliced ¼ tsp crushed red pepper ¼ tsp paprika Goat cheese for garnish DIRECTIONS and total time: approx. 35 minutes Heat olive oil on Sauté and stir-fry onion, zucchini, eggplant, garlic, and carrot for 5 minutes. Stir in turmeric, paprika, red pepper, and raisins for 2 minutes. Pour in the remaining ingredients, except for the cheese, and seal the lid. Select Manual and cook for 8 minutes at High. When ready, release the pressure naturally for 10 minutes. Top with goat cheese to serve.

CORN BREAD Serves 8 1 cup flour 1 cup yellow cornmeal 4 tsp. baking powder 1 tsp. sugar (optional) ½ tsp. salt 1 cup cream style com ½ cup grated cheese ½ cup chopped sweet or pimento peppers ½ cup finely chopped onion ⅔ cup milk (approx.

485.Cauliflower “Risotto” with Mushrooms INGREDIENTS for 4 servings 2 cauliflower heads 2 cups mushrooms, sliced 1 garlic clove, minced 1 tsp dried oregano 1 carrot, grated 1 cup veggie broth 1 tbsp olive oil 3 tbsp chives ½ onion, diced Salt and black pepper to taste DIRECTIONS and total time: approx. 15 minutes Cut the cauliflower into pieces and place in a food processor. Process until ground, rice like consistency. Heat olive oil on Sauté and cook carrot, garlic, and onion for 3 minutes. Stir in the remaining ingredients. Seal the lid, cook on Manual for 5 minutes at High.When ready, do a quick pressure release. Serve warm.

Spicy Chicken & Mixed Vegetable Stew INGREDIENTS for 4 servings 1 carrot, chopped 2 tbsp olive oil 2 onions, diced 2 russet potatoes, cubed 2 cloves garlic, minced 1 celery stalk, chopped 2 cups bone broth Salt and black pepper to taste ¼ tsp cayenne pepper 1 (29-oz) can pumpkin puree 1 tbsp flour ½ tsp oregano 1 lb baby spinach, chopped 2 cups cooked chicken, cubed Chopped chives for garnish DIRECTIONS and total time: approx. 25 minutes Heat olive oil on Sauté. Add onions, carrots, celery, and garlic and cook for 5 minutes. Pour in the remaining ingredients and stir to combine. Seal the lid, select Manual, and cook for 12 minutes at High. Do a quick pressure release. Top with chopped chives and

Distance: 12.8 miles Elevation gain: Approx. 3,674 feet Elevation loss: Approx. 3,053 feet USFS map: White River National Forest, pages 116–117 The Colorado Trail Databook 6: pages 24–25 The CT Map Book: pages 20–21 National Geographic Trails Illustrated maps: Nos. 108, 109 Latitude 40° map: Summit County Trails Jurisdiction: Dillon Ranger District, White River National Forest Access from Denver end: Access from Durango end:

Distance: 14.6 miles Elevation gain: Approx. 1,858 feet Elevation loss: Approx. 2,055 feet USFS map: Pike National Forest, pages 98–99 The Colorado Trail Databook 6: pages 18–19 The CT Map Book: pages 15–17 National Geographic Trails Illustrated map: No. 105 Jurisdiction: South Platte and South Park Ranger Districts, Pike National Forest Access from Denver end: Access from Durango end: Availability of water: Bicycling: See page 90–

Distance: 32.7 miles Elevation gain: Approx. 5,196 feet Elevation loss: Approx. 5,968 feet USFS maps: Pike and White River National Forests, see pages 108–109 The Colorado Trail Databook 6: pages 20–23 The CT Map Book: pages 17–20 National Geographic Trails Illustrated maps: Nos. 104, 105, 108, 109 Latitude 40° map: Summit County Trails Jurisdiction: South Park and Dillon Ranger Districts, Pike and White River National Forests Access from Denver end: Access from Durango end:

Distance: 25.4 miles Elevation gain: Approx. 4,417 feet Elevation loss: Approx. 3,810 feet USFS map: White River National Forest, pages 126–127 The Colorado Trail Databook 6: pages 26–27 The CT Map Book: pages 21–24 National Geographic Trails Illustrated map: No. 109 Latitude 40° map: Summit County Trails Jurisdiction: Holy Cross and Dillon Ranger Districts, White River National Forest Access from Denver end: Access from Durango end: Availability of water:

Distance: 16.6 miles Elevation gain: Approx. 3,271 feet Elevation loss: Approx. 1,373 feet USFS map: Pike National Forest, pages 92–93 The Colorado Trail Databook 6: pages 16–17 The CT Map Book: pages 13–15 National Geographic Trails Illustrated map: No. 105 Jurisdiction: South Park and South Platte Ranger Districts, Pike National Forest Access from Denver end: Access from Durango end: Availability of water: Bicycling: See pages 90–91

Abe's Ass-Kickin' Apple Pie (written in pencil on a much-stained sheet of paper with MARION CORRECTIONAL INSTITUTE across the top) 8 cups apples 1⁄4 cup butter 1⁄2 cup brown sugar 1⁄4 cup granulated sugar 21⁄2 Tb flour 11⁄2 tsp cinnamon pinch salt 1 Tb lemon juice 1 tsp vanilla Cut apples into thin slices. Cook in large pan with 1⁄2 cup water. While cooking, add butter. Mix sugars, flour, cinnamon, and salt in bowl. After apples are tender, add sugar mix, lemon juice, and vanilla to apples. Allow mix to simmer 10–12 minutes. Remove from stove and allow apples to cool. Once cool, place in pie crust. Be sure to slit holes in top crust. Sprinkle top with sugar if desired or mix 1 egg with 2 tablespoons water and brush over top crust. Also can add raisins to apple mix or mayhap nuts. Cook in oven 425 degrees for approx fifty minutes.

HOW TO MAKE IT? 2 Tablespoons lemon or lime juice (approx. 1⁄2 lemon) 2 Tablespoons genuine maple syrup (Not maple flavored sugar syrup) 1/10 Teaspoon cayenne pepper (red pepper) or to taste Water, medium hot Combine the juice, maple syrup, and cayenne pepper in a 10 oz glass filled with medium hot water (room temp water may be used if preferred.)  Use fresh lemons or limes only, never canned lemon or lime juice nor frozen lemonade or frozen juice.

DE’S PEAS (DeForest Kelley)—4 goodly servings 1 pkg. black-eyed peas 1 large onion 4 hot Italian sausages Rinse and cull peas. Remove thin skin from sausage. Mince onion. In heavy pot (Dutch oven type) crumble and brown sausage. Add onion and sauté until limp and golden. Add peas and enough water to cover, plus approx. 1 inch. Bring to boil, turn to simmer, place lid on a bit askew so just a trickle of steam can escape. Cook 3 or 4 hours, until they are the way you like them. Stir them every once in a while during cooking, and add water if necessary. If, when tasting, you’d like a bit more spice, add a dash of cayenne pepper.

dramatically, but helium gas was 10 times as expensive. Under these conditions, Dr. Eckener, a pilot whose primary concern was safety and as Director of a Company attempting to make a profit, he was forced to make a difficult decision. His discussions with American businessmen and political officials had not resulted in the helium gas he so badly wanted. On the other hand he realized, an airship without lifting gas could not fly. His own company officials believed hydrogen to be safe and they did not share the American concern nor that of Eckener. During many of the flights in 1936, U.S. Naval officials were onboard the LZ-129, to study German operating methods of using hydrogen gas. Their resulting reports concluded that hydrogen properly used, was safe and should be considered used in any new or future American airships. The building of a dream The LZ-129 was a typical design for a Zeppelin airship, only it’s size was so remarkable. The structure was primarily built of triangular girders made of Duralumin, the interior was divided by a wire braced main frame, into 16 bays, in which each held a gas cell.2 Duralumin was an alloy of aluminum and copper with traces of magnesium, manganese, iron and silicon. It had been discovered by Dr. Alfred Wilm and his assistant Ing. Jablonsky, in September 1906. Late one Saturday evening, Jablonsky had completed testing numerous pieces and was ready to go home, when Dr. Wilm entered the lab, with just one more test. To everyone’s astonishment, the test piece was harder, with only ½% more Magnesium having been added. The last train for Berlin had departed and the two men worked the through the weekend, to perfect their Duralumin. Although Dr. Wilm wanted to obtain a patent on this new metal, that so many industries so badly required, he failed to take action. By not obtaining a patent, he gave German industry the opportunity to copy. Count von Zeppelin was amongst the first to realize the value of this new material. Dr. Alfred Wilm did not achieve the wealth he so rightfully desired and passed away on a small farm in the Riesengebirge, on August 6, 1937. Dr. Wilm placed an important mark on not only Zeppelin history, but in the design of countless airplanes ever since.3 The first Zeppelin airships had been constructed of simple aluminum, which is considerably weaker, so that strength was a major problem. It was not until LZ-26, which was the only Zeppelin assembled in Frankfurt-Rebstock, that Duralumin was practically used. Designed as a passenger airship, production of it’s parts had begun, when World War One started. Suddenly, this airship was no longer needed for civilian purposes and would fulfill military requirements only marginally. In order to provide space in the Friedrichshafen Zeppelin Sheds, for newer and larger designs; the completed girders and materials were transported to Frankfurt for assembly. The ship, approx. only 1/8 the

Sautéed Dorado with Creole Tomato Sauce “First, catch a 3-foot dorado,” my step-by-step notes for this recipe begin. That part over, the preparation is simple—all that fabulously fresh fish requires. With white-fleshed, delicate fish such as dorado, I prefer to garnish it with the sauce, rather than cook it in the sauce, as Daphne did with her tuna in Bequia. For the sauce 4 tablespoons olive oil 2 cloves garlic, chopped 2 medium onions, sliced thinly 3 sweet bell peppers (a combination of red, green, and/or yellow), thinly sliced and slices cut in half 1⁄2 teaspoon hot pepper, seeded and finely chopped Salt and freshly ground black pepper 2 green onions, thinly sliced on the diagonal 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme 2 tablespoons cilantro, chopped 3–4 tomatoes, chopped 1⁄2 cup white wine (approx.) For the fish 2 limes 21⁄2–3 pounds dorado or other fish fillets 1 cup flour Salt and freshly ground black pepper 2 tablespoons butter 2 tablespoons olive oil 2 cloves garlic, thickly sliced 1. To make the sauce: In a large, heavy pan with a lid, heat the olive oil. Add the garlic and onions and cook gently over medium heat, stirring frequently, until the onions are meltingly soft and translucent (but not brown), about 10 minutes. 2. Add the sweet and hot peppers, and cook about 10 minutes more, stirring occasionally. Season with salt and pepper and add green onions, thyme, cilantro, and tomatoes. Cover and cook until the sauce has thickened a bit, about 10 minutes. 3. Add the white wine and simmer a bit longer for the flavors to blend. Taste and adjust seasoning, adding a bit more wine, stock, or water if the sauce seems too thick. Keep warm over low heat. 4. Meanwhile, squeeze the limes over the fish, and rub with the pith. Season the flour with salt and pepper and dredge the fillets in the mixture. 5. In a large skillet, heat the butter and oil. Add the sliced garlic cloves and allow them to sauté for about 5 minutes over low heat. 6. Remove the garlic and raise the heat to medium. Sauté the dorado fillets, about 4 minutes per side (if thick), turning only once. Fish is done when it just flakes. Serve with rice and the warm tomato sauce. Serves 6

Dulce is sweet disinformation”. (‘Richard Sauder, Ph.D. Atop A Nuclear Silo on Deprogrammed Radio HD’, approx. 1:20:00 sec.- and can be found online on Youtube. He also addresses WHY the elites would build these warrens). Much of the Alternative Media promotes and refers to Dulce Deep Underground Military Base as a fact and there exists no evidence according to this interviewed author and researcher.

Vegetable One-Pot INGREDIENTS for 4 servings 1 zucchini, sliced 2 tbsp olive oil Salt and black pepper to taste 2 tomatoes, chopped ½ lb green beans ½ lb sweet potatoes, cubed ¼ cup fresh parsley, chopped 2 carrots, chopped 1 garlic paste 1 onion, chopped DIRECTIONS and total time: approx. 35 minutes Heat olive oil on Sauté and cook onion, zucchini, carrots, and garlic for 5 minutes. Add in the remaining ingredients, except for parsley, and 1 cup of water. Seal the lid, select Manual, and cook for 10 minutes at High. When done, release the pressure naturally for 10 minutes. Sprinkled with parsley and serve.

Distance: 12.2 miles Elevation gain: Approx. 1,975 feet Elevation loss: Approx. 1,549 feet USFS map: Pike National Forest, pages 84–85 The Colorado Trail Databook 6: pages 14–15 The CT Map Book: pages 11–13 National Geographic Trails Illustrated maps: Nos. 105, 135 Jurisdiction: South Platte Ranger District, Pike National Forest Access from Denver end: Access from Durango end: Availability of water:

Distance: 16.8 miles Elevation gain: Approx. 2,830 feet The Elevation loss: Approx. 2,239 feet USFS maps: Pike National Forest, pages 72–73 The Colorado Trail Databook 6: pages 10–11 The CT Map Book: pages 9–10 National Geographic Trails Illustrated map: No. 135 Latitude 40° map: Summit County Trails Jurisdiction: South Platte Ranger District, Pike National Forest Access from Denver end: Access from Durango end: Availability of water:

Distance: 11.5 miles Elevation gain: Approx. 2,482 feet Elevation loss: Approx. 753 feet USFS map: Pike National Forest, pages 78–79 The Colorado Trail Databook 6: pages 12–13 The CT Map Book: pages 10–11 National Geographic Trails Illustrated map: No. 135 Jurisdiction: South Platte Ranger District, Pike National Forest Access from Denver end: Access from Durango end: Availability of water: Bicycling:

Supertech Supernova Spira is a splendid, spectacular project located in Sector 94, Noida. This is the biggest in North India; having mixed use development spread over 5 million square feet (75 acres approx.) offering tallest buildings of 300 meters with 70% open area with each plot. The staggering 5 million sq ft of fabulous city redefines extravagance and has lavish living spaces which satisfy your desire to have an opulent home, high-tech offices that create awesome workplaces. It houses contemporary amenities and green living and stands out in the NCR. This iconic 80 storey tower has a Helipad, Observation Desk, Luxury Hotel, Serviced Suites, High End Luxury Apartments, Exclusive Club House, Sky Lounge and Bar, along with a panoramic never ending view and view of the bird sanctuary.

Smashwords is Mark Coker created book publishing platform & channel of retailers, sites, bookstore & libraries also very good existing which is linkedin approx. half to one million such channels which is very useful & effective for book marketing.

For the sauce 4 tablespoons olive oil 2 cloves garlic, chopped 2 medium onions, sliced thinly 3 sweet bell peppers (a combination of red, green, and/or yellow), thinly sliced and slices cut in half 1⁄2 teaspoon hot pepper, seeded and finely chopped Salt and freshly ground black pepper 2 green onions, thinly sliced on the diagonal 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme 2 tablespoons cilantro, chopped 3–4 tomatoes, chopped 1⁄2 cup white wine (approx.) For the fish 2 limes 2 1⁄2–3 pounds dorado or other fish fillets 1 cup flour Salt and freshly ground black pepper 2 tablespoons butter 2 tablespoons olive oil 2 cloves garlic, thickly sliced 1. To make the sauce: In a large, heavy pan with a lid, heat the olive oil. Add the garlic and onions and cook gently over medium heat, stirring frequently, until the onions are meltingly soft and translucent (but not brown), about 10 minutes. 2. Add the sweet and hot peppers, and cook about 10 minutes more, stirring occasionally. Season with salt and pepper and add green onions, thyme, cilantro, and tomatoes. Cover and cook until the sauce has thickened a bit, about 10 minutes. 3. Add the white wine and simmer a bit longer for the flavors to blend. Taste and adjust seasoning, adding a bit more wine, stock, or water if the sauce seems too thick. Keep warm over low heat. 4. Meanwhile, squeeze the limes over the fish, and rub with the pith. Season the flour with salt and pepper and dredge the fillets in the mixture. 5. In a large skillet, heat the butter and oil. Add the sliced garlic cloves and allow them to sauté for about 5 minutes over low heat. 6. Remove the garlic and raise the heat to medium. Sauté the dorado fillets, about 4 minutes per side (if thick), turning only once. Fish is done when it just flakes. Serve with rice and the warm tomato sauce. Serves 6

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle. THE RIGHT TRAINING PLAN No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense. CONTINUALLY GROW STRONGER The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn't mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress. PROPER NUTRITION You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass. It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training. ADEQUATE SLEEP FOR REGENERATION Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep. JUST FOCUS ON YOURSELF Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider. However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before. DRINK ENOUGH Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body. TAKE THE CREATINE SUPPLEMENT Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water. If you take these tips to heart, successful muscle building is almost guaranteed

91.Garbanzo Beans & Mixed Vegetable Stew INGREDIENTS for 6 servings 4 carrots, peeled and chopped 1 (16-oz) can garbanzo beans 1 zucchini, cubed ¼ tsp red pepper flakes ½ tsp cumin powder Salt and black pepper to taste 2 cups vegetable broth 1 (14-oz) can tomatoes, diced 2 cloves garlic, minced 1 cup onions, diced 2 turnips, cubed 2 tbsp parsley DIRECTIONS and total time: approx. 26 minutes In the Instant Pot, add tomatoes, garlic, onions, turnips, carrots, salt, pepper, red pepper flakes, and broth and stir to combine. Seal the lid, select Manual at High, and cook for 6 minutes. When done, do a quick release. Stir in garbanzo beans and zucchini, and cook the stew for 10 minutes on Sauté. Sprinkle with parsley to serve.