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Wednesday, 23 March 2011
Farmer's Wife's Tales
Topic: Education

It's a Farmer's Wife's Tale that when you first hear a Robin, there will be five snowfalls, then Spring will come.

I know, it's been Spring according to the "calendar" for a couple of days...

But, according to the Robins, we need to go through five snowfalls...

So, I have counted three so far since hearing my first Robin. Tonight we have a predicted snowfall. And there's another snowfall expected on Friday. If true, Spring starts on Saturday. Will update you later!

Meanwhile, I've got a pot of Tuscan Vegetable Soup on the stove. It's a perfect night to try ANY of the winter recipes that I've posted. Just click on "Recipes" and scan down the entries. You'll find something you like, I promise.

We're still in "Winter" mode, according to the Robins, so--ENJOY!!!

  


Posted by Karen at 16:42 CDT
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Saturday, 19 March 2011
Onion Quiche
Topic: Recipe

 


 

 

If you are looking for a great meat-less option for Lent dinner--this is an onion quiche recipe that's so rich, if you close your eyes, you will feel like you are dining in a bistro in France.

Onion Quiche

Prepare pastry for a 9 inch deep  pan.

Preheat oven to 375 degrees.

Ingredients:

4 onions, chopped

4 eggs

1/2 cup milk

6 oz. Swiss cheese, shredded or sliced into matchstick size pieces

Anchovy slices (optional) 

1 tbsp. flour 

Herbs de Provence, salt, freshly ground pepper

2 tbsp oil and 2 tbsp butter 

Directions: 

In a saute pan, melt butter with oil then add the chopped onions. Saute onions until translucent and golden--this will take awhile so be patient and don't burn them, allow to cook gently. At the end of cooking, sprinkle a rounded tbsp of flour on top of onions and stir in.

In a large bowl, whisk the eggs, then add then milk, about 5 oz of the Swiss cheese and finally stir in the onions. Season to taste with the herbs, salt and pepper. 

Pour mixture into the unbaked pie shell. Sprinkle the remaining cheese on top. Add anchovy slices, if desired.  Put the pie pan on a baking sheet and place in 375 degree oven.  Bake about 45-50 minutes until firm and browned on top. 

Serve with a steamed vegetables and a green salad for an amazing dinner. 

 

 

 


Posted by Karen at 14:40 CDT
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Thursday, 17 March 2011
Irish Trifle
Topic: Recipe

HAPPY ST. PATRICK'S DAY to everyone! I know you all have your corned beef and cabbage on schedule for tonight. And, probably the Guinness is chilling in the refrigerator. But, if you haven't made dessert--here's a 5 minute possibility. The secret is in the service because it's really just a cute display of a personal trifle.

IRISH TRIFLE 

1 box of instant Pistachio Pudding

2 cups of milk

4 small slices of pound cake

Irish Whiskey

Whipped Cream

 

Make the pudding according to instructions, allow to set.

Cut pound cake slices into cubes and place in the bottom of 4 clear glasses--wine glasses or punch glasses or even an Irish coffee glass if you have one--all perfect.

Drizzle about a tablespoon of whiskey over the cake slices.

Spoon the pudding on top of the cake cubes. Refrigerate until serving time. Then top with whipped cream just before serving.

Some substitutions here can be:

>>any leftover, unfrosted cake slices will do. If you didn't give up chocolate for Lent, then use brownies, if you'd like.

>>Key lime yogurt could substitute for pistachio pudding 

>>any whiskey or liquer can substitute for Irish whiskey, and if you gave up that for Lent or you're serving children, then drizzle cake cubes with with a tablespoon of fruit juice --pineapple or orange would be good choices on pound cake, a light drizzle of flavored simple syrup could work on chocolate cake or brownies.

Just a wee bit o' dessert can't be too bad on St. Patrick's Day.

(now, where's my Irish raffle ticket...???) 

 


Posted by Karen at 07:59 CDT
Updated: Thursday, 17 March 2011 09:49 CDT
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Friday, 11 March 2011
Energy Cost of Food
Topic: food industry
This is a very interesting article referred to me by SLOW FOOD USA. I am copying it to my blog for all of us to get informed about the energy costs of food. Eating "local" isn't the whole solution because transportation methods food->to market must be analyzed. We must look at how we process, package, store, refrigerate,...
A little reminder to think about your own garden, too--it's almost a moral imperative to contribute at least something towards your own food production, isn't it?  --Karen
 
 
 
 

Beyond Food Miles

This is a guest post by Michael Bomford, a research scientist and extension specialist at Kentucky State University, an adjunct faculty member in the University of Kentucky Department of Horticulture, and a Fellow of Post Carbon Institute. This article was originally published on the Post Carbon Institute website.

 

"There is nothing as deceptive as an obvious fact." -Sherlock Holmes

 

A locavore is “a person who endeavors to eat only locally produced food.”[1] What better diet could there be for an energy constrained world? After all, feeding Americans accounts for about 15% of US energy use,[2] and the average food item travels more than 5,000 miles from farm to fork.[3] It seems obvious that eating locally will go a long way to reducing food system energy use.

Yet cracking the case of America’s energy-intensive food system demands that we look beyond the obvious. A local diet can reduce energy use somewhat, but there are even more effective ways to tackle the problem. Single-minded pursuit of local food, without consideration of the bigger picture, can actually make things worse from an energy perspective.[4]

If you realize you’re spending too much money, the first thing to do is figure out where it’s going. Cutting back on pizza won’t make much difference if you’re spending most of your money on beer. Similarly, the first step in reducing food system energy use is to figure out where all the energy is going. That’s what a team of economists working for the United States Department of Agriculture (USDA) did last year, in a report called Energy Use in the US Food System.

 


Where the energy goes: Energy used in the food system as a proportion of total energy used in the US in 2002.[5]

 

The report contains some surprises. Transportation is the smallest piece of the food system energy pie. Even farming isn’t a particularly big contributor. The big energy users turn out to be food processing, packaging, selling, and preparation. Our kitchens command the biggest slice of the pie, using twice as much energy as the farms that grew the food in the first place.

Dissecting that little transportation component of the system offers more surprises. The distance food travels between farm and fork has little impact on how much energy it takes to get there.

How food travels is far more important than how far it goes.[6] Big boats, like freighters and barges, can bring vast quantities of food thousands of miles using less energy per ton than a small truck or car uses to transport smaller amounts of food a few miles. Over land, freight trains are more energy efficient than big trucks, which are more efficient than small trucks. Worst of all are airplanes, which use a disproportionately large amount of fuel for takeoff and landing. In almost every case, flying food uses more fuel than other means of transport, regardless of the distance it travels. Fortunately, air freight still accounts for less than 1% of US food transport.[7]

Since the distance food travels has little impact on total food system energy use, obsessing over ‘food miles’ probably isn’t helpful when we're looking for ways to reduce energy consumption. When food is purchased from major grocery or fast food chain, the distance to the farm where it grew is probably just a small fraction of the distance it has traveled overall. For every mile between farm and plate, an average food item travels more than three additional miles[8]—but some travel much more and others much less. This means “place of origin” labels give consumers little clue as to how far food has actually come before purchase.

The USDA’s report offers some insight into what kinds of food are made with all the energy going into the system. More than half of that energy it is used for highly processed and packaged ‘junk food,’ like chips, doughnuts, soda pop, and beer. About a third is used for animal products, like meat, eggs, and dairy. A measly sixth goes to the grains, fruits, and vegetables that are the foundation of a balanced diet. In other words, the relative energy we invest in each food group reflects the opposite of how we should be eating. Eating well doesn’t necessarily require a lot of energy; eating badly does.

 


Inverted food pyramid: Daily per capita energy input to the US food system exceeds 17,000 Calories before food reaches the home.[9] This is more than eight times the average Caloric requirement for a healthy diet.[10] Most of this energy is used to provide highly-processed, high-Calorie foods.

 

Buying from the local farmers’ market offers great opportunities to cut down on food system energy use, but it's not because the food there has traveled less than the food at the grocery store. [11] It's because the aisles of a typical grocery store are mostly filled with highly-processed and packaged food, while farmers markets offer mostly whole or minimally-processed foods. Grocery stores are artificially heated and lit, with plenty of electricity-hungry coolers, freezers, checkouts, and other conveniences. By contrast, farmers’ markets tend to be held in the open air, with few electric gadgets. The farmers’ market saves energy by carving it out of the processing, packaging, and retail segments of the food chain, which are much larger than the transportation segment. From this perspective, the backyard garden offers all of the advantages of a farmers’ market, and then some.

There are even some cases in which growing food locally requires more energy than importing it. For example, produce grown out-of-season in heated greenhouses usually takes far more energy than field-grown vegetables trucked or shipped from a region where they are in season. Growing produce under artificial light can demand even more energy than heating a greenhouse. Energy demands are the downfall of popular futuristic schemes of ‘vertical farms’ in urban skyscrapers.

Highly-processed and packaged foods simply require far more energy than whole foods, regardless of how far they travel. Choosing imported whole foods over local processed foods almost always reduces food system energy use.

The way that food is grown usually has a bigger impact on energy use than the distance it travels. The proportional impact of farming on food system energy use is substantial for whole foods, but trivial for highly processed foods. Since organic farmers reduce agricultural energy inputs by about a third by eschewing synthetic nitrogen fertilizer, choosing organic over local can make sense for whole foods. It makes little difference for highly-processed foods, however. Organic soda pop is still soda pop: Far more energy goes into the aluminum can than was ever used to grow the corn for the corn syrup, organic or otherwise.

 


Daily per capita energy input to the US food system, by food group and production phase, excluding household energy use.[12]

 

Choosing local food is one way to reduce food system energy use; but even more effective ways include:

1. Choosing whole foods over processed foods;

2. Getting a small, energy-efficient refrigerator and getting rid of extra refrigerators;

3. Replacing animal products with grain and vegetable-based proteins;

4. Drinking tap water instead of processed beverages;

5. Choosing food that was grown in a region well-suited to the crop, using methods that build soil and rely primarily on sunshine for energy and rainfall for water.

By combining tactics we can eat well using much less energy than we currently do. An understanding of the food system helps put our various food choices in context. Following a single, hard-and-fast rule—even a seemingly-obvious one like “always eat local food”—can lead us astray.

Michael Bomford is a research scientist and extension specialist at Kentucky State University, an adjunct faculty member in the University of Kentucky Department of Horticulture, and a Fellow of Post Carbon Institute. His work focuses on organic and sustainable agriculture systems suitable for adoption by small farms operating with limited resources. His projects examine practical ways to reduce food system energy use and meet farm energy needs using renewable resources produced on-farm. Michael has a Master of Pest Management from Simon Fraser University, and a PhD in Plant and Soil Sciences from West Virginia University, where he conducted research on one of the nation's first land grant university farms operated entirely according to national organic standards.

Endnotes

[1] New Oxford American Dictionary.

[2] Patrick Canning, Ainsley Charles, Sonya Huang, Karen R. Polenske, and Arnold Waters. Energy Use in the US Food System. U.S. Department of Agriculture Economic Research Service. (ERR-94) 39 pp, March 2010.

[3] Christopher Weber and H. Scott Matthews. 2008. Food Miles and the Relative Climate Impacts of Food Choices in the United States Environmental Science and Technology 42: 3508-3513.

[4] This article is concerned strictly with energy. Other reasons to favor local food include supporting local economies and building local food security.

[5] Graph by Michael Bomford, based on data in Canning et al, 2010, Figure 7, p. 20.

[6] Weber and Matthews, 2008, op. cit.

[7] Ibid.

[8] Ibid.

[9] Graph by Michael Bomford, based on data in Canning et al, 2010, Table 6, pp. 22-23. ‘Fruit & vegetable’ group presented here sums fruit, vegetable and processed produce categories from original. ‘Meat & eggs’ group sums beef, fish, poultry, pork, other meat, and egg categories. ‘Dairy’ group sums milk and dairy categories. ‘Beverage’ group sums alcohol and beverage categories. ‘Oils, sugars, snacks & baked goods’ group sums oil, sugar, baking, and snack and processed food categories. Pet food category and household energy use excluded. Units converted from BTU per year to Calories per day.

[10] Stacey Rosen, Shahla Shapouri, Kathryn Quanbeck, and Birgit Meade. Food Security Assessment, 2007. U.S. Department of Agriculture Economic Research Service. (GFA-19) 55 pp, July 2008

[11] Steve Martinez, Michael Hand, Michelle Da Pra, Susan Pollack, Katherine Ralston, Travis Smith, Stephen Vogel, Shellye Clark, Luanne Lohr, Sarah Low, and Constance Newman. Local Food Systems: Concepts, Impacts, and Issues, U.S. Department of Agriculture, Economic Research Service. (ERR-97), May 2010.

[12] Graph by Michael Bomford, based on data in Canning et al, 2010, Table 6, pp. 22-23. ‘Fruit & vegetable’ group presented here sums fruit, vegetable and processed produce categories from original. ‘Meat & eggs’ group sums beef, fish, poultry, pork, other meat, and egg categories. ‘Dairy’ group sums milk and dairy categories. ‘Beverage’ group sums alcohol and beverage categories. ‘Oils, sugars, snacks & baked goods’ group sums oil, sugar, baking, and snack and processed food categories. Units converted from BTU per year to Calories per day. 


Posted by Karen at 09:55 CST
Updated: Friday, 11 March 2011 10:07 CST
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Thursday, 10 March 2011
Food Safety 1 -- Refrigerator and Freezer Temperatures
Topic: Education

 


 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
Today's topic concerns keeping food out of the danger zone by maintaining proper temperature in your refrigerator and freezer. This will be the first of many food safety related blogs I plan to post in the coming year.
  
Prepared food is at risk for bacterial and mold growth when it stored at a temperature within the "danger zone", that between 41 degrees Fahrenheit to 135 degrees Fahrenheit. The temperature danger zone represents the optimal temperatures for bacteria and mold growth. We use refrigeration to prevent growth on foods by maintaining the temperature below 41 degrees.
 
(In future food safety education posts, I'll talk about what we try to do to prevent bacteria, mold and other organism growth in foods by other techniques--heating and the proper handling of fresh foods.)
 
Our home refrigerators and freezers all have adjustable "thermostats" on the interior walls, but they are not adjusted to actual temperatures. Instead, they display "Cold" "Colder", etc  You need to adjust the refrigerator and freezer compartment thermostats according to measurements you make by a separate thermometer
 
The little portable thermometer you see above can be purchased at any large grocery store or supercenter in the area where kitchen gadgets are sold. The cost is about $5.00.
 
Be sure the thermometer you purchase is labeled with the letters "NSF" which is the certifying group that assures product reliability in the food industry.
 
The thermometer you see in my pictures has the "safe" zone clearly marked for both refrigerator and freezer temperatures. Freezing of water occurs at 32 degrees Fahrenheit. Refrigerated foods should be kept above freezing but below 41 degrees, optimal range is 35-40 degrees F.
 
Frozen foods on the other hand are kept in storage for longer periods of time before they are heated and eaten. There could be an opportunity for bacteria to grow very slowly under long term storage (think "freezer burn"). So, long term storage in the freezer means keeping temperatures well below the freezing point of water. Frozen foods should be stored at 0 degrees to minus 10 degrees Fahrenheit to prevent spoilage. Properly wrapped meat can be stored for up to two years in a freezer that is continuously kept below 0 degrees
 
The same little thermometer is easily moved between the freezer and refrigerator compartments, so pick up a NSF-refrigeration thermometer next time you're out shopping and get in the habit of monitoring your refrigerator and freezer temperatures.
 
AND--you can take it along in your cooler for tail-gating if you plan to serve or transport refrigerated food items to assure that they have been kept out of the temperature danger zone. Pre-chill the cooler, check the temperature in the closed cooler (of course, don't lay the thermometer directly on a bag of ice), then transfer foods from the refrigerator to the cooler and recheck the temperature to make sure it stays below 41 degrees.
 
You don't want to be the one to bring the bug to the party, do you?
 
 
 


Posted by Karen at 08:31 CST
Updated: Thursday, 10 March 2011 13:09 CST
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Wednesday, 9 March 2011
What Goes Around, Comes Around...
Topic: Values

I am posting this little story sent to me by a friend--it's making its way around my email contacts, and definitely worth repeating here...a good insight for this first day of Lent, too!

His name was Fleming, and  he was a poor Scottish farmer. One day, while  trying to make a living for his family, he heard  a cry for help coming from a nearby bog. He  dropped his tools and ran to the  bog.

There, mired to his waist in black  muck, was a terrified boy, screaming and  struggling to free himself. Farmer Fleming saved  the lad from what could have been a slow and  terrifying death.

The next  day, a fancy carriage pulled up to the Scotsman's sparse surroundings. An elegantly  dressed nobleman stepped out and introduced  himself as the father of the boy Farmer Fleming  had saved.

'I want to repay  you,' said the nobleman. 'You saved my son's  life.'

'No, I can't accept  payment for what I did,' the Scottish farmer  replied waving off the offer. At that moment,  the farmer's own son came to the door of the  family hovel.

'Is that your  son?' the nobleman  asked.

'Yes,' the farmer  replied proudly.

'I'll make  you a deal. Let me provide him with the level of  education my own son will enjoy If the lad is anything like his father, he'll no doubt grow to  be a man we both will be proud of.' And that he  did.

Farmer Fleming's son attended the  very best schools and in time, graduated from  St. Mary's Hospital Medical School in London,  and went on to become known throughout the world  as the noted Sir Alexander Fleming, the  discoverer of  Penicillin.

Years afterward,  the same nobleman's son who was saved from the  bog was stricken with pneumonia.

What  saved his life this time?  Penicillin.

The name of the nobleman?  Lord Randolph Churchill .. His son's  name?
Sir Winston  Churchill.

Someone once said: What  goes around comes around.


Posted by Karen at 06:36 CST
Updated: Thursday, 10 March 2011 08:53 CST
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Thursday, 3 March 2011
Pasta Fagioli --Buon Appetito
Topic: Recipe


 

I made a large pot of "Martha's Chili Joint Chili" in anticipation of the work crew (my brother and husband) who will be re-painting my dining-living room area this weekend.  It's important to feed your workers a good lunch if you want that work done!
 
When I looked in the pantry, I found a large container of organic beef broth, more than I needed for the chili. The leftover 2 cups were just enough for a small pot of PASTA FAGIOLI. 
 
Pasta Fagioli had its origins as a simple peasant food. It is definitely a comfort food.  Sometimes you need Italian soul food to humble yourself.
 
As you know, I try to maintain lower carb cooking and this IS a soup based upon PASTA and BEANS.  But, this recipe limits the amount of pasta based upon portion size.  And I plan to serve it in smaller portions with an antipasto tray containing NO carbs--for dinner. The antipasto tray will have marinated vegetables, olives, sliced Italian meats and cheese. Small amounts of a larger assortment of foods will allow you to limit the carbs. Using a higher fiber pasta will also help a bit.
 
 
 
 
 
 
 
Pasta Fagioli   
4 servings 
 
To 2-3 tablespoons of olive oil in a soup pot, add 2 large cloves of garlic, minced and cook through.
 
Add 1-15oz can of diced tomatoes, 2 cups of organic beef broth,  
and Italian herb blend (freshly chopped or dried: parsley, oregano, basil), salt and pepper to taste.
 
Raise heat to a boil, then reduce to simmer for about 15 minutes.
 
In a separate pot, cook 3 oz of dried tubular or shell pasta (I had mini-Ziti but macaroni is traditional, any small pasta will do).
 
Rinse and drain 1 can of cannelini beans. Add the beans and the cooked-and-drained pasta to the pot.
 
If you have any leftover fresh kale, chard or spinach, chop in up and add it to the pot also. Cook through and serve. You may want to add some  grated or shaved Parmesan when serving.
 
Buon Appetito! 
 


Posted by Karen at 10:40 CST
Updated: Thursday, 10 March 2011 08:53 CST
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Sunday, 27 February 2011
Window Sill Garden Part 2
Topic: Garden

 
If you planted your herbs on the window sill a week or so ago--you should be seeing a few springs of green popping through. Here's a photo from my kitchen with some parsley, chives, and basil quietly growing in their nursery pod. There's a potted bay bush in the yellow container--and a hint of snow beyond in the side yard ! 


 

Do yourself a favor and put some seeds in a pot today--it will brighten your kitchen and soon you'll be snipping fresh herbs to add to your recipes--or transplanting these into bigger pots for outdoors!
 
I read a great little suggestion about taking cuttings from woody herbs and starting them grow indoors in your window sill garden.You take a snipping from a woody herb like mint, thyme, or oregano, put it into a shallow glass of water, put it on the window sill and wait for roots to grow. Then plant into potting soil--again, indoors or out--


Posted by Karen at 09:24 CST
Updated: Thursday, 10 March 2011 08:54 CST
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Thursday, 24 February 2011
BLACK BEAN SOUP
Topic: Recipe

 


 

 

Here's a VERY quick recipe with everything  you should already have in your pantry and refrigerator--

BLACK BEAN SOUP

2 tbsp olive oil

1 onion, chopped

2 stalks celery, chopped fine--(OK to chop leaves up too)

2 carrots, chopped fine

2 cloves garlic (can add more!), finely chopped

SAUTE above together until carrots are soft.

Then add,

1 28 oz. can of tomato puree (OR puree in blender, a 28 oz can of diced or whole tomatoes

1 cup water

1/2 cup strong black coffee (that would be the end of the morning pot)

2 tbsp lime juice (OK to substitute lemon juice)

2 tbsp chili powder

2 tsp cumin

1 tbsp sugar 

1/2 tsp ground coriander (if you don't have on hand, omit and add to pantry list for next time)

Salt (about 1 tsp or to taste)

Freshly ground black pepper -to taste

Red pepper flakes to taste if you like extra kick

Raise heat to boiling,  then reduce heat and continue to simmer about 15 more minutes.

Then, add 2 cans of black beans (rinsed and drained) and heat through.

Finally, run an immersion blender through the soup for a few pulses until solids are partially broken.

The soup is perfect as is, BUT, if you like ham in your bean soup (and lots of people like my husband do)--then put a leftover ham bone in to simmer along with the broth (noting you must be certain to cook previously heated foods up to 165 degrees). Then remove and allow the bone with leftover ham to cool. Then cut off the meat and add to the pot when you add the beans.

OR- if you don't have a ham bone (like me today), you can use a small can of SPAM, chop it into small pieces. toss it in the soup and add a few drops of Liquid Smoke for a nearly identical flavor.  

Either with or without meat, top with a dollop or sour cream or yogurt--to keep vegan, use soy yogurt. 

Packed with fiber, natural sources of antioxidants protein, and vitamins!

 

 

 

 

 

 

 

 


Posted by Karen at 12:56 CST
Updated: Thursday, 10 March 2011 08:55 CST
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Saturday, 19 February 2011
PAN Fried Steaks
Topic: Recipe


 

 
 
The French pan fry a lot of their meat. We are infatuated with the grill, but pan-frying is a very simple way to quickly prepare meat and works especially well with steaks.
 
 


 

 
PAN FRIED STEAKS
 
(2) 8oz. rib eyes or NY strip steaks
1 onion, cut in half and sliced thinly
1 tbsp Herbs de Provence
salt, pepper
olive oil
3-4 oz dry red wine 
 
Heat oil in heavy skillet over medium heat and saute the onion until carmelized.  Remove from skillet to a bowl.
 
Increase heat to medium high and place steaks in pan.  Cook about 6-7 minutes on each side, turning once-- until cooked through. Season both sides with salt, pepper and herbs de provence. 
 
When meat is cooked, add the onions back to the pan and pour in the wine. Raise heat to high and boil off (reduce) the wine until it glazes the meat.
 
Put meat on plate with onions on top, drizzle pan glaze drippings over top.  
  
You can make this with shallots or even leeks sliced thinly if you have them available (note to self--"plant shallots in onion patch!"). 
 
You can also make a truly American version by deglazing the pan using bourbon instead of red wine! 
 
 
 


Posted by Karen at 11:06 CST
Updated: Thursday, 10 March 2011 08:55 CST
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