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INDEX
1. Alootikki cutlet
2. Banana milk shake
3. Beetroot halwa
4. Bread pudding
5. Carrot halwa
6. Carrot kheer
7. Coconut rice
8. hoklas
!. "gg #lip
1$. %ruit salad
11. &o'i mutter masala
12. &reen gram pa(asam
13. &roundnut milk
14. &ullathi
15. )(dera'ad mi*
16. +i*ed cereal roti
17. +i*ed sprout salad
18. ,egeta'le soup
1!. +utter paneer
2$. -ancake
21. -aushtic poha
22. a'di
23. agi idl(
24. agi ladoo
25. ice pudding
26. /cram'led egg with green lea#( 0egeta'les
27. /o(a go'i
28. /o(a milk2!. /undal
3$. /weet potato pa(asam
31. ,egeta'le cutlet
32. ,egeta'le ra0a upma
33. ,egeta'le stew
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34. ,ermicelli pudding
35. heat pulse ladoo
36. heat pulse porridge
37. o#u palak
2
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A C"
&""/
Large boiled aloo - 100gms
Black pepper powder - 2 gms
Green peas - 50gms
Ginger paste - 2 gms
Salt - 2gms
Red chilli powder - 2gms
Oil - 100ml
+") % -"-AA
Take the cooked peas and mash them !dd all the ingredients e"cept oil and mash them
#eel the potatoes and mash them$ add salt and pepper and mi" it
%ash and dr& &o'r hands and r'b them with little oil
Take each portion o( potato mi"t're and make a ball
)latten each ball into a ro'nd patt& o( abo't hal( inch
#lace a portion o( st'((ing in the centre and (old the edges together so that mi"t're
does not come o't
*ow gentl& (latten it into a two inch patt&
+eat one tsp oil in a non stick pan$ slip in the patties
#an(r& on both the sides till crisp golden brown
," ,A"
,T.S /+O
g
)!T
g
#ROT,*
g
/!L/,.
mg
,RO*
mg
3,T-!
,
*RG4
kcal
#otato 22 01 1 10 067 26 89
Green peas 158 01 92 20 15 7: 8:
Black
pepper
682 7 115 60 126 1070 :06
Ginger 12: 08 2: 20 :5 60 9
Red chilli :1 2 158 10 2: 195 26
Oil - 100 - - - - 800
/'minseeds
: 15 179 1070 119 - :5
:
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Total 172 16:7 592 1950 :177 1602 20:
"C++"" % nder (i;e as snacks beca'se it contains more o( carboh&drates and calci'mwhich is essential (or growth and de;elopment
"C++"" %
-
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Total 167 20: 197 78 1515 1065 5695
"CC+"" %9
!ll the antennal and post natal mothers can take it
!ll normal people and 'nder (i;e children or all age gro'p people can take it
"CC+"" %9
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," ,A" % "AC) &""
,ngredient /+O
gm
)!T
gm
#ROT,*
gm
*RG4
k cal
/!L/,.
mg
,RO*
mg
3,T.,*-
!,
Beet root 77 01 19 6: 17: 118 0
.ilk 66 61 :2 9 120 02 5:
S'gar 886 - 017 :87 12 0155 0
/ashew 22: 68 212 58 50 571 0
lichi 621 22 102 228 1:0 6 0
!lmond 105 578 207 55 2:0 508 0
Ghee - 100 - 800 - - 00
"C++"" %9
= !ll age gro'ps$ good (or school going children$ anemic women.
"C++"" %9
=
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!dd essence to the mi"t're
Take a dish and arrange two slices o( bread
#o'r o't the milk o;er the slice o( the bread
!llow it to soak
#ress're cook (or 10min'tes
Ser;e it hot
C/ % )" &""/=
Bread slice -Rs200
.ilk -Rs500
gg -Rs:00
S'gar -Rs200
ssence -Rs500
Total -Rs1900
," ,A"
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!
,
*RG4
>cal
BR!< 518 09 97 11 11 - 265
.,L> 66 61 :2 120 02 5: 9
GG - 1:: 1:: 0 21 620 19:
SG!R 886 - 01 12 015 - :87
TOT!L 1559 171 266 20: :55 69: 77:
"C++"" %9
!ll age gro'ps
"C++"" %9
*ewborns and in(antsThose who are ha;ing allerg& to egg and milk
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CA )AA
&""/ 9
/arrot - 500 Gms
.ilk - 950 ml
S'gar - 200 Gms
/ardamom - 6 nos
!lmond - 5 n'ts
/ashew - 5 n'ts
Ghee - 2 tbsp
+") % -"-AA 9
#eel and grate the carrot
#'t milk and carrot sin a pan Boil till it thickens$ stirring it occassionall& Once it
starts thickening stir contin'o'sl&
!dd s'gar and cook ('rther till thickens
!dd almonds$ cashew$ ghee$ cardamom poeder
Stir on low heat till the mi"t're collects as a so(t st'((
Ser;e hot or chilled
," ,A" % "AC) &""9
,*GR,
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Total 161 19 202 1726 92 25
"CC+"" % 9
!ll age gro'ps
Rich in ;it ?! so highl& reccomended (or children and old age (or impro;ing the e&e
sight
"CC+"" % 9
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," ,A" % "AC) &"9=
,T.S /+O
gm
#ROT,*
gm
)!T
gm
3,T!.,*
-! ,
/!L/,.
mg
,RO*
mg
.ilk
S'gar
/arrot
22
886
109
15
01
06
20
0
02
25
0
1700
0
12
007
1
015
15
Total 161 19 202 1726 92 25
"C++"" %9
/hildren
/lients with ;itamin ! de(icienc&
"C++"" %9
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Green chilli -5gms
+") % -"-AA
Soak the rice (or :0 mins
+eat oil add m'stard$eera$c'rr& lea;es$green chilli
!dd rice to the abo;e mi"t're
!dd cocon't powder
Boil the mi"t're in water
Ser;e it with rasam
," ,A"/9
,tem /+O
gms
)at
gm
#rotein
gm
/alci'm
mg
,ron
mg
3itamin
?! ,
nerg&
>cal
Rice 972 5 7 10 9 - :65
/ocon't 176 2: 7 600 97 - 2
.'stard 2:7 :87 209 680 98 - 561
Green chilli : 28 :0 66 - 28
Oil 21 601 252 80 25 - :50
"C++"" %9
!ll age gro'ps
"C++"" %9
+&pertension
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)A/
&""/9
Gram (lo'r Besan -100gm
/'rd Stirred -50ml
Green /hilies paste -2gms
Ginger paste -2gms
Salt to taste -:gms
Soda bi-carb C no (r'it salt -1gms
Lemon D'ice -1tbpst'rmeric powder -1gms
Oil -10 ml
%or ampering
/'rr& lea;es -10gms
.'stard Seeds -10gms
Oil -10ml
/oriander lea;es chopped -2gms
green chilies ;erticall& slit -:
+") % -"-AA9
,n a bowl add gram (lo'r besan$ /'rd and water
.i" well and make a smooth batter The batter sho'ld be o( thick consistenc&
!dd salt and set aside (or 6 ho'rs co;ered with a lid
Take the ginger and green chili paste and add to the batter !lso add t'rmeric
powder and mi" well
>eep the steamer or cooker read& on gas
Grease a baking dish it sho'ld (it in the steamer or cooker *ow in small bowl take a tsp o( soda bi-carb or eno$ 1tsp oil and lemon D'ice
and mi" well
!dd this to the batter and mi" well
#o'r the batter into the greased pan and steam (or 10-12 min'tes or till done
/ool (or sometime and c't into big c'bes
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+eat little oil in a small pan and add m'stard seeds and c'rr& lea;es allow to
spl'tter Remo;e and po'r it o;er dhoklas
Garnish the besan dhokla with coriander and slited green chilies
Ser;e with hari ch'tne&
," ,A"/9
,*GR
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+") % -"-AA
Boil the milk
!dd s'gar in the milk
Break egg and beat it till it is (roth&
!dd beaten egg in the boiling milk and stir it well
gg (lip contains high protein
C/ % )" "+/
.ilk Rs1200
gg Rs 00
S'gar Rs:600
Total Rs5200
," ,A"/
,T.S /+O
g
#ROT,*
g
)!T g *RG4
kcal
,RO*
mg
/!L/,.
mg
3,T!.,*-!
mg
.ilk 66 :2 61 9 02 120 5:
gg - 1:: 1:: 19: 21 0 620
S'gar 886 01 0 :87 0155 12 -
TOT!L 10:7 1 196 :7 2655 182 69:
"C++"" %
,t can be gi;en to an& age gro'p
"C++"" %
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% /AA
&""/9
Banana - Two
straw berries - 1 pint
pine apple - One
oranges - One
so'r cream - +al( c'p
Grapes - 50grams
+") % -"-AA9
,n a large bowl combine the bananaHs$ straw berries$ pine apple$ grapes @ oranges
,n a bowl$ add so'r cream
Ser;e (r'it salad
," ,A" % &""/9
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!.,*-
,
*RG4
>cal
Banana 292 : 12 19 : 9 11
Grapes 155 : 5 20 52 1 91
Orange 108 2 9 2 :2 :0 67
#ineapple 107 1 6 20 262 :8 6
Straw
berries
87 2 9 :0 17 52 66
TOT!L 952 11 :5 11: 562 128 :25
"C++"" %9=
!ll age gro'ps$ (rom 1 &ear onwards onl&
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The D'ice can be gi;en to child 'p to :&ears
"C++"" %9=
,t sho'ld not be gi;en to in(ants @ new born children
&B +" +A/AA
&""/
/a'li(lower - 100gm
T'rmeric powder - 2gm
Salt - 2gm
Oil - 9gm
Tomato p'ree - 95ml
Red chill& paste - :gm
Ginger garlic paste - 5gm
Garam masala - 5gm
Roasted c'min seed powder - :gm
B'tter - 60gm
%ater - 100ml
+") % -"-AA
.i" ca'li(lower with salt and t'rmeric powder and lea;e (or 10mts
+eat oil in a kadai and (r& gobi pieces till golden brown @ crisp&
Remo;e (rom oil @ keep aside
#'t red chilli paste$ ginger garlic paste in the hot oil @ (r& (or 2-:mts
!dd geera powder$ garam masala @ (r& (or 1-2mts
!dd tomato p'ree$ water @ some salt @ bring the gra;& to boil
!dd (ried gobi pieces$ sprinkle b'tter e;enl& on the top
!llow gobi to simmer in the gra;& (or aro'nd 2-:mts
Ser;e hot
1
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," ,A"
ngredients C)
:gm;
-rotein
:gm;
%at :gm; ,itamin
:;
Calcium
:mg;
ron :mg;
/a'li(lower 9gm 58gm 1:g :0 , 2mg 60mg
T'rmeric
powder
86g :g 51g :0 , 150mg 97mg
Tomato :g 08g 2g :51 , 67mg 6mg
/hill& :1g ,58g 2g :65 , 10mg 2:mg
Ginger 12:g 2:g 8g 60 , 20mg :5mg
Garlic 287g :g 1g 0 :0mg 12mgB'tter 0 0 71g 80 , 0 0
TOT!L 156:gm :9gm 868gm 1660 , 10:6mg 11566mg
"C++"" %9
School going children $ adolescents$ pregnant women$ ad'lts
"C++"" %9
,n(ants$ h&pertensi;e @ stomach 'lcer patients
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&"" &A+ -A
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.ilk 87 : :: 5 02 5 005
/ardamom 22 2 212 27 : 0 002
Ghee 0 100 0 800 0 0
Total 1228 2211 901 2915 8: 15 029
"C++"" %9
!ll age gro'ps
"C++"" %9
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!nti (lat'lence
," ,A" % &""/
ngredients C)
:gms;
%A
:gms;
-"
:gms;
CAC+
:mg;
:gm;
,=A
:+icrogram;
Gro'ndn't 20: 601 29 005 1 :9
&A)
&""/ 9
Sago - :00gms
gg white - 1
#alm s'gar chopped - 200gms
%ater - 200ml
%hite s'gar - 50gm
/ocon't water - 600ml
+") % -"-AA9
Bring a large pan o( water to the boil and when boiling add sago Stir (reJ'entl& as
the water ret'rns to the boil$ to a;oid them sticking The will (loat to the s'r(ace and
be transparent when cooked Strain and rinse with the cold water a co'ple o( times to
remo;e the starch
,n a clean bowl beat the egg white 'ntil so(t peaks (orm !dd sago$ stir to combine
and po'r into a Dell& mo'ld chill 'ntil set$ abo't 1hr
Stir palm s'gar and water o;er medi'm heat 'ntil s'gar has dissol;ed Stir in white
s'gar stir 'ntil completel& dissol;ed and then strain thro'gh a (ine sie;e into a Dell&
mo'ld and re(rigerate (or appropriatel& 1hr
T'rn sago o't onto a ser;ing plate /'t into wedges ser;e topped with a little o(
cocon't milk and s&r'p
20
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," ,A"9
"+/ C)
:gm;
%A
:gm;
-"
:mg;
CAC+
: mg ;
:mg;
,A+
:;
""&" /- /AA
&""/
Green gram spro'ted = :2gms
Bengal gram spro'ted = :2gms
/hick peas spro'ted = :1gms
Onion = 10gms
/'c'mber = 10gms
/apsic'm = :gms
Tomatoes = 5gms
Green chilies = 5gms
)resh coriander lea;es = 10gms
Lemon D'ices = 1tbsp
/hat masala = 10gms
Salt =2gms
+") % -"-AA
%ash and drain green gram$ Bengal gram$ and chick peas
#eel$ wash and (inel& chop onion #eel$ wash and c't c'c'mber into hal( inch
sied pieces %ash$ hal;e$ de-seed and c't capsic'm and tomatoes in to hal( inch
sied pieces
Remo;e stems$ wash de-seed and (inel& chop green chilies /lean$ wash and
(inel& chop coriander lea;es
+eat one c'p o( water in a pan$ add spro'ted green gram$ Bengal gram and chick
peas and cook on medi'm heat (or two min'tes Remo;e and drain e"cess water>eep in re(rigerator /ool (or abo't hal( an ho'r
,n a large mi"ing bowl add all the spro'ts$ chopped on c'c'mber$ capsic'm and
tomatoes and toss them lightl& !dd lemon D'ice$ green chilies$ salt and chaat
masala
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," ,A"/
"+ C)
?gm@
%A
?gm@
-"
?gm@
CAC+
?mg@
?mg@
,A+
A ?@
""&eep the pan on the sto;e @ p't a table spoon o( oil in the pan let the m'tter
green piece n side the pan
Let it be heat inside it kep onion @chillies in the pan incl'ding garlic@ginger
paste
Let paneer to (r& separatel& boil it @ keep this paneer in the pan alon with
onion @tomatoes (r&
!nd the green chilli powder garlic powder inside @ mi" it let it on the sto;e
Let it (or (ew min'tes
!nd take it in a bowl @ ser;e with rice
," ,A"/ % &""/
,T.S /+Ogm
)!Tgm
#ROT,*gm
/!L/,.mg
,RO*mg
3,T!.,*-! ,
*RG4>cal
#aneer 6 9 5 8 - 9 -
.'tter 16: 01 5 - - - 76
Onion 11 01 17 60 12: 15 58
Tomatoes : 02 16 20 17 182 2:
Green
chillies
: 0 28 :0 66 195 28
/oriander
lea;es
: 0 :: 176 162 87 66
"C++"" %9
!ll age gro'ps
"C++"" %=
,n(ants
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-ACA"
&""/
%heat )lo'r -100gms
Baking powder - :gms
Gran'lated s'gar - 100gms
Salt - 1gms
ggs - 2 n'mbers
.ilk -100ml
.elted b'tter - 20gms
+") % -"-AA
Si(t together (lo'r$ baking powder$ s'gar and salt
,n a separate bowl$ whisk together the eggs and 15 c'p o( milkK add to (lo'r
mi"t're$ stirring onl& 'ntil smooth
Blend in melted b'tter
,( the batter seems too thick to po'r$ add a little more milk
/ook on a hot$ greased girdle$ 'sing abo't 16 c'p o( b'tter (or each pancake
/ook 'ntil b'bbl&$ a little dr& aro'nd the edges and lightl& browned on the
bottomK t'rn and the brown the other side
Recipe (or pan cake ser;es 6
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," ,A"/
"+/ C)
?gm@
%A
?gm@
-"
?gm@
CAC+
?mg@
?mg@
,A+
A?@
""&idne& disease
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/A
&""/9
Bengal gram -200gm
.'stard -5gm
/ocon't scraping -50gm
Black gram -10gm
Red chilli -5gm
Salt - 5gm
/'rr& lea;es - 10 lea;es
Oil - 15ml
+") % -"-AA9
/ook the chana in a press're cooker
Remo;e it and drain the water
+eat oil in a deep pan and (r& black gram dhal$ m'stard$ red chilli
!dd the cooked chana to the (ried items$ and add cocon't scrapings$ salt and c'rr&lea;es
Stir well and remo;e (rom (ire
Ser;e hot
C/ % &""/9
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Bengal gram - Rs1700
.'stard - Rs 200
/ocon't scraping ? - Rs 500
Black gram ? 1 tea spoon - Rs :00
Red chilli ? 5no - Rs 500
Oil ? : table spoons - Rs 500
," ,A"/ % &""/9
,T. /+O
gm
)!T
gm
#RO
gm
/!L
gm
,RO*
mg
3,T-!
,
*RG4
kcal
Bengal
gram
118 112 61 112 10 257 966
/ocon' 82 :1 :6 200 :8 0 ::1
Red chilli : 28 :0 66 195 28
Oil 21 601 25: 80 25 :9 59
Total 159
8
77 92 6:2 5:8 690 2191
"C++"" %9
!ll age gro'ps
"C++"" %:
arl& in(ants
+&pertensi;e patients
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BB&A-)
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," ,A" % "AC) &""
,ngredients /arboh&drates
gm
)at
gm
#roteing nerg&
>cal
/alci'm
gm
,ron
mg
3itamin !
,
Sweet
potato
:1 0: 12 1:2 002 07
S'gar 886 - 01 :17 12 0155 -
Ghee - 100 - 800 - - 00
.ilk 67 : :: 5 012 02 5:
cashew 22: 68 212 58 005 5 0
"C++"" %9 Small children o( growing age and also all other age gro'ps
"C++"" %9
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,"&"AB" C"
&""/9
#otato boiled and mashed - 100gm
)rench beans - 100 gm
/arrot - 100gm
Green peas - 100 gm
/oriander lea;es - 50 gm
Salt - 1gm
+") % -"-AA=
Boil potato b& c'tting into hal( and mash it
Boil carrot$ green peas
.i" mashed potato$ boiled carrot $ green peas $chilli powder and salt
Take adeJ'ate amo'nt o( oil in a pan and (r& the mi"t're which is made into
shape
C/ % &""/=
#otato - Rs1000
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Oil - Rs2000
/arrot - Rs1500
/hilli powder - Rs2000
Green peas - Rs1200
Bread - Rs1000
Total - Rs7800
," ,A"=
,T.S /+O
gm
)!T
gm
#ROT,*
gm
/!L/,.
mg
,RO*
mg
3,T!.,*
-! ,
*RG4
kcal
#otato 22 01 1 10 067 26 89
)rench beans 287 1 96 50 2 8 157
/arrot 10 1 08 70 10: 1$780 67
Green peas 158 01 92 20 15 7: 8:
/hilli powder :1 2 158 10 2: 195 26
Oil - 100 - - - - 800
Total 1105 176 :: :20 981 2171 15:5
"C++"" %
!n& age gro'p
"C++"" %
*ew born and ,n(ant
BB&A-)cal
Ra;a 966 07 111 02 11 :1 :68
#otato 22 1 1 10 67 26 89
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Green
peas
158 1 92 20 15 7: 8:
Ginger 12: 8 2: 20 :5 60 9
Red chilli :1 2 158 10 2: 195 26
Oil - 100 - - - - 800
/arrot 109 2 8 07 15 170 69
Salt - - - - - - -
Onion 228 1 1 01 09 26 88
/a'li(low
er
5: 6 :5 0: 1: :7 :8
Green
chillies
21 11 28 : 198 850 277
"C++"" %9
,t can be gi;en to all the age gro'ps e"cept below months
,t can be gi;en to in(ants (rom when weaning is started
"C++"" %9
,t canHt be gi;en to in(ants below months @ neonates
BB&A-)eep the milk (or boiling
!dd ;ermicelli in boiling milk Boil the milk till the ;ermicelli is cooked
!dd s'gar and stir it to dissol;e
*ow add cardamom powder
/ontin'e boiling till the desired consistenc& is achie;ed
Garnish it with (ried cashewn'ts
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#'t o(( the (lame
Ser;e the ;ermicelli p'dding hot or cold
C/ % &""/9
.ilk Rs200
3ermicelli Rs1000
S'gar Rs1000
/ardamom powder Rs0:00
/ashew n'ts Rs1000
Ghee Rs0500
Total Rs60
," ,A" % "AC) &""
,T.S /+O
gm
)!T
gm
#ROT,*
gm
*RG4
>cal
/!L/,.
mg
,RO*
mg
3,T!.,*-
!,
3ermicel
li
159 07 19 906 66 6 0
.ilk 66 61 :2 9 120 02 5:
S'gar 886 - 017 :87 12 0155 0
/ashew 22: 68 212 58 50 571 0
cardamo
m
621 22 102 228 1:0 6 0
Ghee - 100 - 800 - - 00
"C++"" %9
- !ll !ge Gro'ps$ Good )or School Going /hildren$ !nemic %omen
"C++"" %9
-
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BB&A-)