Independent National Electoral Commission says it's ready for a number of state governorship elections despite sit-home order by separatists who are looking at all sides of the issues at stake. World Trade Organization Dijing Gauzi Okonjoy-Welason performs medical feat in the United States and of course we will be taking a look at all the major stories on our dailies this morning. Welcome to the breakfast on Plus TV Africa. I am Messier Boko. It's a very beautiful Friday morning and it feels really great to be back on your screen. I hope you had a great week and that the weekend is going to be awesome. Now we can have the conversation as usual with our top trending at this morning. We start off with the fact that yes again a Nigerian is making us proud and that's Kutzi of the family of Okonjoy-Welason who has actually achieved a medical feat. Now she took to Twitter as a proud mom on her Twitter handle and she put out that tweet saying hey you have actually performed the surgery a spinal surgery the fest in its kind in the United States and she said we're proud to have you and proud to be your mom and that generated a lot of conversation. I'm hoping that we can have that tweet you know on the screen where she said that I'd like to read it verbatim if all things are equal. However that also generated a lot of reactions and conversations. Sometimes we're like oh this is really good congratulations for always your family has always put Nigeria in a positive light and that's a good thing. Now usually with us as a people we find it almost difficult for us to talk about our you know our wins and our gains and so it's always about you know the wrong narrative over time so I'm thinking that you know we should blow this up for every time you have a Nigerian doing something great. I think it's important that we blow the trumpet we never get to talk about you know the good things that are happening and we only get to always talk about you know our weaknesses and all of that which could also be you know defaults I think for human beings but that's also one of the issue. However congratulations to Ucheichi Aweila and you know congratulations to Nigeria congratulations you know to the family that's a great one. Then away from that Facebook has announced that it will actually change or it's going to be changing the company name to Meta. It sounds like Meta you know Meta like Meta or Meta 4 however and that's because according to Mark Zuckerberg he's saying that there's need for the company to reflect I mean there's need for an overhaul of the company's identity to reflect its burden ambition I mean to reflect what the company is doing what does stand for but some persons are saying could it be that as a result of the fact that over the years you know Facebook have actually gone through a lot of crisis they have seen their name being dented. I mean from the 2016 Russian interference in the presidential election you know to the issue of the Cambridge Privy Sea scandal and to that of the whistle blower you know worker of the company could that be the reason and what would happen you know to the rest of the world how would he be accepted a lot of people already used to the name Facebook and now we are going to go by the name or we're going to have to leave with the fact that it's going to be called Meta. However let's see how all of this pans out and now the next conversation is about Barcelona. You could see that this season the great teams have been really performing very well for instance you find that Barcelona really has not had a good formation for this particular season and there's need for a change of manager also some quarters are also expecting that that might also happen with Man United or talks are already no out but let's just stay with Barcelona. Now there's some kind of expectation that Javi Hernandez is expected to be named Barcelona's new manager like I rightly mentioned if you see the performance and it brings me back to the question because a lot of people used to say what would happen to Barcelona without Messi now with the exit of Messi it's very obvious that maybe Messi was just you know everything about the team and the team should not be centered about one person but we can actually see that this season the formation has really been quite impressive and so just maybe but I think that Hernandez is not a bad one because if you look at his history and antecedent so far he feels like it feels to me that he is you know a man for this job because I think about eight La Liga titles he's won that and about four championship titles that's not a bad one hopefully he gets it hopefully Barcelona you know gets informed and the remaining matches they could actually get something out of it it would really be great but we'll take a break right now this is where we anchor on the top training stories we'll take a break when we return we will be checking out our top stories on the front pages of the national dailies and of course we'll have a guest join us who would make sense of all of this please stick around good morning


In the last few classes, we have seen the detailed process of steam methane reforming, the various steps involved and we have seen that steam methane reforming it is highly endothermic reaction, wherein the heat which is required for the reaction is supplied by means of burning the combustion of the methane natural gas which is also acting as a fuel in the various burners. And combustion of that natural gas results into the temperature, high temperature which is required for the steam methane reforming reaction. Now, this burning up of natural gas results into emissions and that emissions are released into the environment. Now, if that particular part of the emissions can be taken care of by providing the required heat of the reaction by means of a renewable source, then we can reduce the associated emissions in the process. So, if the energy which is required for the reforming that can be provided by means of any alternate source like nuclear energy or solar energy or by means of electrical energy, in that case the emissions at the point of supplying the energy could be reduced in the process. Now, let us begin with looking at the nuclear assisted methane reforming, where the endothermic energy for the reforming it is coming from nuclear energy. Now, if we compare these with the conventional SMR, then there are problems associated with the integration, the reason being the operational conditions of a nuclear reactor are not that flexible to integrate with the steam methane reforming. And there are many conditions that we need to consider, there are many criteria for selecting which particular nuclear reactor is going to provide the required energy that depends upon the safety considerations, what are the operational issues in integration, capital cost involved, the compatibility with the reformer, so these are the parameters that needs to be considered. However, conceptually it is identified that all the hydrogen production methods whether it is reforming or partial oxidation or ATR, autothermal reforming or dry reforming they or the other methane decomposition process, they can be integrated with the various nuclear reactors to provide the required heat for the process. It can also be coupled with electrolyzers providing the electrical energy input. Now, what it depends upon is in the reforming specifically, what is the temperature of the reactor coolant, in the maximum temperature of the coolant that determines which nuclear concept we can use for the production of hydrogen. Like if it is a light water reactor, high temperature cannot be achieved. In that case, the required energy could be either electricity could be provided and that could be used for the energy input in the electrolysis producing hydrogen. When it is an alkali matter cooled reactor, this is in fact appropriate for low temperature usage. As such there are risk associated when we are using at high temperature chemical reactions. For heavy metal cooled or molten metal cooled, it could be promising but at present significant development is required for integration. Gas cooled reactors these are best suited where helium is coolant and that helium cooled reactors could be easily integrated with the hydrogen production method. It could be liquid core reactor there or the gas core reactor but then there are certain challenges associated and they are not recommended for use for this particular application. If we use the nuclear energy for the methane reforming, all the energy input in fact the input energy for the reforming reaction including the purification steam generation can all be met using a high temperature gas cooled reactor. And high temperature gas cooled reactor helium which is used as a coolant that can be used for indirectly providing the heat of the reaction for the reforming. And the other processes in the hydrogen production. And this can be provided the required heat can be provided using a counter current type of heat exchangers helical coil type of heat exchanger passing through the catalyst bed having feed gas. And the temperature of the helium coolant that lies between 700 to 950 degree centigrade and a pressure of 4 megapascal and that can provide the heat of the reaction for the steam methane reforming. And in this process since SMR is an endothermic process the temperature after the reforming it drops from 950 to 600 degree centigrade. Then such reactors they are integrated with SMR process then the efficiency which in a conventional SMR reformer it is 74% max it can increase to 85%. And besides reforming they are also preferred for electrolysis for integration for electrolysis or with the thermochemical cycles for hydrogen production. And not only the required energy can be fed by means of nuclear energy input but the solar assisted methane reforming can also be carried out. Here in since the reaction is highly endothermic so concentrated solar thermal energy would be required for performing the methane reforming. Now there are we know that there are 4 different technologies which could be used either a parabolic trough collector or a linear terminal reflector or a parabolic dish type concentrator or a tower with central receiver. Out of these 4 the first 2 parabolic trough and linear terminal reflectors they provide a sort of moderate solar concentration ratio and very high temperatures which were favorable for steam methane reforming could not be achieved. So as such the last 2 technologies mentioned the parabolic dish tower and the tower with central receiver these are in fact preferred for reforming integration with the reformer. Now when such systems are to be integrated with a reformer there can be either a open loop system or it could be a closed loop type of system. What do we mean by an open loop system? In an open loop system when a concentrated solar radiation it falls onto a steam methane reformer, sin gas is being produced, the temperature required temperature is supplied by the thermal energy and the sin gas which is being produced can be used for in the gas turbine, it can be stored, it can be used for various industrial processes, it can be used in a combined cycle gas turbine plant and in this whole process not only upgradation of the hydrocarbon occurs but at the same time sin gas storage can also provide a means for storing the thermal energy and then it can be utilized in a more effective and efficient manner. In a closed loop type of system through SMR the sin gas which is being produced can be stored, it can be transported over certain distances and then when it is required then it can again be converted into methane. So initially the methane is converted into sin gas and that sin gas can again undergo methaneation process to convert it into methane and then it can be used for various processes whether it is process heat generation or power generation in a gas turbine or it can be even stored for longer duration. So thermal energy when it is converted into chemical energy and in this form and then it can be stored over a longer duration of time. That thermal energy which is being produced, the thermal energy which is being converted into chemical energy can also be transported in this mode and then later on whenever it is required can be either used to convert again back into methane and in a gas turbine either in a gas turbine or it can be integrated with a steam power plant or it can be used for high grade process heat. So this is a closed loop wherein we started with methane converted into sin gas again converted into methane and used for various applications. Now how the solar heat integration with the reformer will take place that can be by means of solar receivers which can be either directly or indirectly heating the reformer to get the required heat. Now this depends upon whether the solar heat transfer to the working fluid or the heat transfer fluid occurs directly or indirectly in the process. The indirectly heated receivers here in the heat transfer to the working fluid that does not take place exactly on the surface which is exposed to the incoming solar radiation. That means it falls on another surface, the solar radiation after being concentrated they falls on to another surface. This is a opaque wall across this the heat is being conducted from the outer wall to the inner wall and from there it is being taken away by the working fluid or the heat transfer fluid such that the feed gas in this case reforming the methane and steam when they react under these reaction condition high temperature condition they produce the product gas which is sin gas. Another method of indirectly heating is wherein again after concentration the heat is it is not being the heat transfer fluid is being carried to a different place through a and they will through a heat exchanger that amount of heat is being transferred into a catalytic bed wherein or a reformer wherein the reaction takes place. So, the point where the heat is being absorbed and the utilization for the reaction chemical reaction is not the same. So, this method can also be called as LO term. A third method wherein again there is a catalytic bed but it is not directly being heated it is again indirect heating and opaque wall from where the heat transfer takes place to the catalytic bed and the feed gas being fed finally forms the product gas. Now, these mediums can be which are heating the which are providing the working fluid can be either in the form of air it could be a molten metal it could be a molten salt. So, these working fluids can be used for heat exchange it is also possible to directly heat the reformer. So, directly irradiated receivers are there wherein there are stationary absorbers which absorb the radiations directly and this category of receivers are known as volumetric type of receivers. So, the there is an absorber matrix which absorbs the heat solar radiations and then they transfer to the working gas. So, this is a direct means of heating but the these absorbers needs to sustain the thermal stresses of repeated cycling of heating and cooling and they should be thermally stable and structurally stable under those operating conditions. When the radiation is being absorbed by the materials it is these absorber materials and these are transferred to the gaseous heat transfer medium then it is a direct type of transfer heat transfer. And in using this particular method since it is a direct type of heat in heat flow. So, high heat flux can be achieved in the process even higher temperatures and better efficiencies can be achieved as compared to the indirectly heating. Now these absorbers various configurations various materials can be used for absorber and these are being directly getting solar radiations. These can be either steel or ceramic wire meshes these could be ceramic foams or multi-channel honeycomb type of structures. A significant amount of work has been carried out on solar based reforming like the some of the examples quoted here like the indirectly heated reactors where in air if it is used as a medium then the projects like Spanish-German project wherein they have used this allotherm heating concept and have derived a solar tower that they produced. So, solar driven tower that produced hot air which was at 1000 degree centigrade and 9 bar and that supplied the required heat to the packed bed reformer. Now the reformer in various instances it could be either a fluidized bed or it can be a packed bed type of reformer. So, in this case like it is a packed bed reformer wherein they observed that a conversion of 68% to 93% could be achieved. Now this is a wide range and that depends upon what is the temperature which is achieved at the reformer and this was demonstrated as early as 1990. Weisman Institute of Science there they had a central receiver and they converted that into sin gas in a reformer they stored it they transported that converting the energy solar energy into sin gas and then they stored it they transported it over a distance. And this was again demonstration in between 93 to 98 so there were several such projects being undertaken at Weisman Institute. Australia it is well placed in terms of renewables so CSIRO Australia they developed a 25 kilowatts single coil reformer S score and 500 kilowatts single tower heliostat based reforming they have undertaken and could get a temperature of 700 to 800 degrees centigrade and 5 to 10 bar pressure. Thereafter they have undertaken several such projects another project was a hexagonal dual core reformer that was of 200 kilowatt and that was being executed in 2009. Among the indirectly heated reactors the various molten metals and molten salts have also been considered for heating or as a working fluid the Sandia National Lab along with Weisman Institute of Science they considered like a sodium reflux reformer where sodium vapors were considered so its evaporation and condensation by that they have taken that amount of heat. So this was a 20 kilowatt sodium reflux reformer and this was used for performing dry reforming of methane and this was done as early as 1983 to 84. Potassium carbonate and sodium carbonate for dry reforming of methane at 710 degrees centigrade was used in a furnace that was an IR furnace at Japan and they named that system as direct contact bubble reactor. Among the other indirectly heated reactors was wherein the solid particles were used so at NREL concentrated solar radiation on a graphite tube was used and that raised the temperature to very high temperature. So the operational temperatures was about 1700 K here and for methane decomposition and they could also carry out the non-catalytic dry reforming under those conditions. With the directly heated reactors various catalysts like rhodium on alumina with honeycomb type of these structures and having a sapphire window for allowing the direct radiations falling on to the catalyst and later on they upgraded it to a silica belgium type of reactor they used it for dry reforming of methane and could achieve 67% of conversion in this process. In another reactor demonstration at DLR Germany and along with Sandia National Vab US reactors which were based on ceramic foams were demonstrated in a volumetric receiver type of reactor they had a quartz window and used catalyst rhodium on alumina. At Weisman Institute of Science Israel they used silicon carbide foam with domed type of cavity configuration and could achieve very high conversions of methane 84 to 88%. Similarly like Solace's project which was jointly being carried out by DLR Germany Weisman Institute and Ormatt Limited they performed solar reforming of LPG and then they used that syn gas which was produced in a gas turbine. And same at the Weisman Institute they came up with a new concept porcupine type of concept. So this was the different design that they came up with and they performed the reforming with rhodium alumina catalyst and a conical quartz type of window was used. So there were several demonstrations which were carried out and these demonstrations they have shown that the method of solar assisted reforming can be deployed at a larger scale it is cost effective and we can get high efficiencies. So the directly heated type of volumetric receivers they have the advantage of having getting higher temperatures, better performance and better heat transfer. While the indirect heated type of reactors they have they are comparatively less efficient heat in terms of heat transfer and the maximum operating temperature that could be achieved is also lower. So a commercial scale development is required for the sustainable use of the solar assisted reforming and to reduce the emissions. Now another way of providing the required energy for the steam reforming is using plasma. So plasma we know that it is the fourth state of matter and it consists of various ionized species, radicals, neutral atoms, neutral molecules, atoms and electrons. And this is created by applying electric field. Once we apply a potential difference a high electric field then the gas which was non-conductive in the beginning that electrons are either taken up or these are freed providing the energy which is higher than the binding energy of these electrons producing ions and electrons. Now these electrons they gain energy and they while they undergo several collisions elastic and inelastic collisions producing more ions, radicals and electrons in the entire process. In this way our discharge is created and that discharge effect it will depend on several things like what is the gas characteristic, what is the electrode arrangement and on the applied voltage. So the plasma which is produced that produces not only the required temperature for the reforming in our case but it also provides several free radicals and ions that can also be used for the reforming process. Now not only reforming various other hydrogen production methods can used the method of plasma reforming like partial oxidation or autothermal reforming. This plasma which is generated depending upon whether the temperature of the electrons and heavy particles other than electrons, ions, radicals, neutral molecules these are called heavy particles because they are higher in mass compared to the electrons. Whether all of them they are having the same temperature then it is an equilibrium plasma or a hot plasma or a thermal plasma. If they are at a different temperature electrons are at a higher temperature compared to the other species then it is known as non-equilibrium plasma also called cold or non-thermal plasma. Now thermal plasma these are actually created at very high pressures and by applying a higher potential by applying a higher power and that power could be provided by means of either a DC source or a AC source or an RF source and temperatures that could be achieved in a thermal plasma are high about 2000 to 2000 Kelvin. We could achieve very high energy density and these could be created by means of either an arc or a plasma torch or an inductively coupled RF discharge. While the non-thermal plasma these are comparatively created at a lower pressure temperatures which are achieved are lower. The temperature since it is a non-thermal plasma non-equilibrium plasma the temperature of electrons and heavy particles is different. So the temperature of electrons is higher than that of the heavy particles. The power required for creating non-thermal plasma is lower. They have a lower energy density where there are various examples depending upon what is the electrode geometry configuration. These can be either glow discharge type gliding arc type. So if the electrodes they are separated oppositely and then they have a varying gap. So the arc starts from the shortest distance and then it moves towards the largest distance and it dies down and then again another starts. So this is a sort of gliding arc type of plasma or it could be dielectric barrier where in between the two electrodes there is a layer of dielectric. This can be on one of the electrodes. So dielectric barrier type of discharge or it could be a corona discharge wherein one of the electrode is a sharp electrode and another one is a either it could be a cylindrical surface and a pointed tip or it could be a pointed a sharp electrode and another electrode could be a planar electrode. So it is it could be a corona discharge. So the discharge moves like a corona as such the name came or it could be a pulse discharge wherein short pulses of high power are injected and all these type of plasma could be used for reducing hydrogen. But the with the non-thermal plasma since the temperature which could be achieved are lower the energy densities are lower the high heavy particles have a low temperature which is close to ambient on the electrons they are at a higher energy and higher temperature and they undergo the they they perform the reaction. So as such the conditions are such that a catalyst is required so as to induce the reaction so as to excite or to so as to provide the required activation energy to the inert reactants of the reforming for hydrogen production and the temperature in case of non-thermal plasma it lies in the range of 600 to 1000 Kelvin. So if you look at the non-thermal plasma these are like the low pressure low temperature and a catalyst for is always required with non-thermal plasma so that the temperature of the reaction could be achieved which can be reduced with the help of catalyst. But the presence of catalyst can also cause a change in the pathway of the reaction because the active species which will be created they all get absorbed onto the catalyst surface and with the catalyst presence of catalyst it can change even the discharge characteristics like the ionization and dissociation characteristics can get improved and the actual chemical reactions that will take place will be by means of the energetic electrons. Since as we have seen in the gliding arc plasma there is a non-uniform discharge which is created and that is also in a restricted region of the plasmatron. So that in fact limits the conversion process in the plasmary forming non-thermal based plasmary forming. As such the complete conversion or breaking up of CH bond is difficult and that also depends upon what is the electron energy involved. Like in spite of complete breaking up of the CH bond it can even lead to formation of lower hydrocarbons and that depends upon electron energy. For example if the electron energy as comparatively higher then hydrogen could be removed such that it can lead to even formation of acetylene. However if there are lower energy involved then even that hydrogen could not be removed and then it can even result into formation of ethane. Certain amount of energy also goes in heating up the catalyst bed in the non-thermal plasma. While in case of thermal plasma since the temperature involved in the process are high the energy densities are high that can provide the sufficient energy for breaking up of CH bond. As such in the thermal plasma reforming we can get solid carbon and hydrogen as the product. So the method of thermal plasma reforming that offers higher capacity, higher energy conversion efficiencies they have we can get high energy densities and the chemical active species can result into better conversions of methane to produce the desired product which is hydrogen. So it has been observed that the conversions of methane could be which could be achieved are as high as 98% using DC arc plasma. So the plasmatron on thermal plasma since they operate at very high power densities they can result into the required reactions forming intermediates like active species and free radicals. With the use of thermal plasma we can achieve fuel flexibility any kind of fuel from gaseous fuel to liquid fuels can be used and we can have a better control over the process getting the desired gas composition. There have been various demonstrations with different plasmatron and it has been observed that a composition that the 40 to 50% of hydrogen in the product gas composition could be achieved with a specific energy consumption of about 40 mega joule per kg. Since this is reforming is a highly endothermic process so better conversion we can get with thermal plasma method compared to the non-thermal plasma and that also with RF or microwave powers. To summarize this part there are various plasmatrons which have been demonstrated for plasma reforming of methane and other hydrocarbons and there are certain parameters that needs to be varied to optimize and achieve higher conversions and get better efficiencies. With the plasma reforming there are several advantages compared to the conventional reforming like we can achieve faster reaction so the start time is less the re-actors reformers are smaller and compact because we can achieve higher energy density and even short residence time. Wide range of fuels can be used for reforming using plasma reforming. We can have a good control over the process because this is in requiring an electrical energy input at the same time we can get a good control over the output gas composition or the product gas composition because the density of species generated can be controlled it can be controlled by gas flow rate, feed gas composition by the power of discharge. At the same time the poisoning of catalyst is less the tolerance to poisoning in the plasma reforming is higher and that carbon deposition tolerance is also higher. However there are certain associated disadvantages like we have to depend on electrical energy and the hydrogen which is produced is at a lower pressure. We can increase the pressure but then there are challenges associated with the erosion of the electrodes and its life reduces because of the less reduced arc mobility. So we have seen that how we can do steam reforming with the use of alternate energy sources like nuclear or solar or by means of electrical energy input using plasma reforming. Thank you.


Come on man, you already know what that is. Dunk tip Tuesday. Dunk tip, you're on Dunk tip Tuesday. Crazy and unrealistic. Excuse me, Mr. Sutherland. How you doing? You're on Dunk tip Tuesday. Pardon, Mr. Kilganon. We're on Dunk tip Tuesday. How we doing? It's really nice to be at Dunkham. Mr. Dunkidemmix. You're on Dunk tip Tuesday. Dunk tip Tuesday. Dunk tip Tuesday. I can't even talk, he got me emotional. We out here at Dunk cap, baby. Happy Dunk tip Tuesday. We're gonna see what people are up to. Let's go, let's go find somebody. Let's get CJ right now. Shout out to chief for filming. CJ, you're on Dunk tip Tuesday. Give him a tip. Always stretch. Okay. There we have it. Okay. Let's go, who we got? Jay Clark while he's eating. What's up Jay? You're on Dunk tip Tuesday. What's your tip for Tuesday? Quick, keep it quick, keep it short. Believe that you can do it. Bars. Let's go. Chris, Mr. 50. Dunk tip Tuesday, what we got? All right, so you gotta set a goal that is like so crazy and unrealistic. Like a 50 inch bird. Yeah, something like that. Hoping to hit greatness along the way. There's a famous quote that my strength goes from UB said, it's a strive for perfection hoping to hit greatness along the way and I just live my life like that. Can't get better than that. Let's go. Thanks Chris. Oh, let's see Sutherland. This is gonna be nuts. Here we go. Excuse me, Mr. Sutherland. How you doing? How you doing? We're on Dunk tip Tuesday. What do you got for the fans? All right. Keep it short, keep it long. Doesn't matter. What's up? Eat tricks, yogurt. Let's go. We got Mr. Daniel Bach. Jump science in the building. Daniel, putting you on the spot. It's Dunk tip Tuesday. One tip for the fans at home. What we got? You gotta trust in yourself and you gotta be super aggressive. Go to the rim hard. I like that, yams, baby. Thank you. Oh, we got the twins. You guys have to say something at the same time. It doesn't have to be the same thing. We got Tanner and Troy. And I got it right because I know twins well. I studied them. He's our brother. He's our brother. Okay, so we'll go with Troy first. I'm gonna say hip flexibility, elastic work. Hip flexibility, elastic work. Kind of like this baby. Thanks boys.  Come on. Keep up, Chi. Pardon, Mr. Kilganon. Dunk tip Tuesday. What we got? Oh my God. Just one tip. Jordan Kilganon. Troy, Troy, Troy Kilganon. There's so many tips. Does it suck? You're that close? I think so. We'll be alive, so let's hold it here, okay? Okay. So the most important thing if we're trying to do a new dunk that you've never done before is you basically, it's basically just habit building. It's the art of building habits, right? Dunk tip Tuesday. Play the music. We're gonna have to get Kilganon again. Let's go. We're going to Logan. Excuse me, Logan. Excuse me, sir. Excuse me, we need a dunk tip Tuesday from you. What? What's your number one tip for dunk tip Tuesday? Have a good, oh dang it. What's it called? An ultimate. Say it again. Good penance one. An ultimate step. Dunked on, oh God. Let's get Young Assad in the building. Assad, what's Assad, dude? Dunk tip Tuesday, quick tip. Quick tip. Dunk tip Tuesday. You just gotta jump, bro. You gotta believe in yourself. You gotta work hard. You gotta do all that. I'm just saying. Like, I don't know.  You gotta be willing to do it, to do it, to do it, to die, to die, to die, to die, to die, to die. You gotta be willing to do it, to die. That's all I gotta say. It's not for everybody. We'll cut it out. Oh, we gotta get Billy Dunkedemmicks. Young Bill, Mr. Dunkedemmicks. You're on dunk tip Tuesday. Give us one tip for dunking. Dunk tip Tuesday. Okay, so one of my favorite tips. Well, so this. Sorry, you put me on the spot. That's what I do. I like it when you're throwing lobs to always catch it high. Get a full arm swing and make sure you get a full jump.  So once you get the full arm swing, catch it just like right when you jump off the floor like that, and then like a windmill or something. I agree. That's it. We talked about that on the channel if you've been following, so thank you, Bill. Oh, wait, one more from Bill, one more from Bill. What's the best angle to film from? It depends on the dunk. Got it. There we go. I had someone else chase. Dunk tip Tuesday. What's the number one tip? Just one tip. So dunking is a skill. And that's the, that's the thing to think about. It's not about just how high you jump. If you're trying to be a technical dunker, you're trying to be consistent in dunking. Dunking is a skill. You need to get lots and lots of repetitions in. So, you know, I'm feeling bad one day. Like get in the low room, get some, get some, some lighter reps in. You can use a wall, just work on the ball on a gym by yourself. Just work on the motions to speed up that repetition. If you're, if you're trying to finish dunks, get those reps in. 10,000 hour rule. 10,000 hours. Boom, let's go. We'll get, I'm going to get both of you here. We're on dunk tip Tuesday. How we doing? I'm doing very well. Thank you for having me on dunk tip for Tuesday. Okay. Jump up, dunk down. Done. Push, punch, fly. Whoa, whoa, whoa. Who really works for PBA? Who we got? Who we got? Cool.  Drink a lot of water, or you're going to have a cramped up calf. Dunk tip Tuesday. Perfect. One tip for dunk tip Tuesday. Where we at? Mid drink. Hydrate. He's quick. He's quick, quick, Chris. Yo, dunk tip Tuesday, one tip. Look like Steven Adams. Or just be happy, man. Positivity, dude. Perfect. Positive. Let's go. Andy. You're on dunk tip Tuesday. Welcome. One tip, baby. I'm on dunk tip Tuesday. Yeah, just one tip. Follow Steven Selly on YouTube. Oh, come on. One tip. That's not a good one. Are you saying that's not a good tip? It's a great tip. It's the best tip actually we've heard all day. Subscribe because algorithms help you dunk. Well, I mean, you have to come to the dunk camp. That's it. What's better than that? And now say happy dunk tip Tuesday. Happy dunk tip Tuesday. Hey, hey, hey, hey, hey. Let's go. Who we got next? John Wells, John Wells. John, if you're eating, if I get you on dunk tip Tuesday. Dunk tip Tuesday, one tip for the fans. Jump a lot. Boom. Quick. He's quick with it. Boom. Yeah, happy dunk tip Tuesday. Happy dunk tip Tuesday. Let's go. Thanks, brother. Bar. Look at the size of this rim. Point to this thing. Dunk tip Tuesday. Dunk tip Tuesday. John, John, dunk tip Tuesday. What's the number one tip? Dunk tip Tuesday. Put the mic in your mouth. Dunk tip Tuesday. Dunk tip Tuesday. If you want to dunk high, piece of food came out there. That's good. If you want to dunk a lot, and you want to dunk high, and you want to dunk well, that means you got to dunk a lot. So dunk a lot. You got to stay healthy. If you stay healthy, then you do dunk a lot. If you can dunk a lot, then you can stay healthy. And then if you lift on top of the dunking a lot, then you'll be able to dunk a lot, and you'll be able to dunk well. Dunk tip Tuesday. Take Tuesday. OK. Dunk tip Tuesday. Is that it? Happy dunk tip Tuesday. To you, sir. My jump tip for you is jump a lot and get really strong. How much do you love Dunk Tip Tuesday?  It's my favorite. Oh, Dunk Tip Tuesday. Barth? Yo. Happy Dunk Tip Tuesday, sir. Um, my tip is the tip. Look at the camera. Um, why is Chi holding the camera? Because he's my man. Nice shirt. Um, do I need to give a tip? You're celebrating. Um, it's really nice to be at Dunk Camp. Oh, geez. Steven's beautiful as always. And, um, I think everything's great. Dunk Tip Tuesday. Thanks, Barth. That's all you want to say? Yeah, I don't have any. We're going to Dan Gross. What's up, Steven? It's Dunk Tip Tuesday, baby. What? It's Dunk Tip Tuesday. Uh, do not pull your quad. I like that. Now tell me about Riffra. Riffra's the goat. Thanks, buddy. Chi, I love you. Happy Dunk Tip Tuesday. Happy Dunk Day to us. Wait. Dunk Tip Tuesday. Happy Dunk Tip Tuesday? Yeah. Cause you give tips every Tuesday. I do. Dunk Tip Tuesday. Dunk Tip Tuesday. Happy Dunk Tip Tuesday. Happy Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Boys, it's Dunk Tip Tuesday. Can we say Happy Dunk Tip Tuesday? Dunk Tip Tuesday. Yeah, buddy. I like this accent. Go ahead. Dunk Tip Tuesday. Jimmy, you got something first yesterday, no? First dunk? First Dunk on 10-4. Yeah, first Dunk on 10-4. So, what's your number one tip for Dunking? Dunk Tip Tuesday. Boom, my man. Keep eating, boys. Keep eating. Let's eat. Tomcat. Dunk Tip Tuesday, baby. What's going on? Work on your hip flexors. It's not bad to put sugar in your grips. Would you agree or disagree with that statement? I definitely agree with that statement. Dunk Tip Tuesday. 100%. Thank you. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. He killed that. He didn't nailed it. Yvonne got his first dunk yesterday. Dunk Tip Tuesday. What you got?  I mean, keep trying. That's it. Dunk Tip Tuesday. You killed that, baby. Dunk Tip Tuesday. What do we got? This man had a 40. Six. On a bad day, right? Yeah. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk. Taco Tuesday. Can you eat tacos on Tuesday?  Dunk Tip Tuesday. What? Don't be afraid to try something new. Cougars. Okay. Dunk Tip. Dunk Tip Tuesday. Don't be afraid to try something new. Dunk Tip. Listen to your elders. Dunk Tip Tuesday. Listen, learn. Tuesday. Tuesday. Learn. Tuesday. Wednesday. Dunk Tip Tuesday. Dunk. Tuesday. You killed that. Dunk Tuesday. Sir, can I have a word with you? Where are you headed? I'm going to drink. Thirsty? Yeah. Hydrate. Dunk Tip. What'd you say? Tuesday. Killed it. Dunk Tip Tuesday. What do you want? What do you got for the fans? If I can touch 10-6, can I dunk? Yeah. If I touch 10-4, can I dunk? No. If I touch 10-4 and a half, can I dunk? Yes. Okay. So that's her goal. You know it now. Four inches above the rim. That's a good tip. Boom. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Dunk Tip Tuesday. Tuesday. Tuesday. Dunk Tip Tuesday. Oh, we got killed Gannon again. We got. Dunk Tip Tuesday, baby. Okay.  Would you agree with that statement? No. No. Okay. Man, what'd you just record? Tell the truth. Okay. 46. 46. Really? Dang. Jordan Gilgannon. Do you agree with that statement? Maybe. Any one more tip? One more tip. Okay. All right. There you have it. There you have it. Jordan, we're back with you. All right. Jump a lot. I don't know, man. Yeah. I mean, just do it to have fun. That's the most important part for sure. And I'm going to give it another dip. Being disciplined. And a lot of times people get caught up and they try to do things for the attention, right? They dunk for the views. And then when that stops coming, then they slow down on dunking. I always suggest to people, especially if you're up and coming and dunking, take some time, take like a month or two. And this is what I would do and just don't fill yourself at all. You're going to do better dunks later on anyways, but prove to yourself that you're doing it for the love of it and like learn to enjoy it for you. That's a deep dunk tip Tuesday. I can't even talk. He got me emotional. Dunk tip. Tuesday. Dunk. Tuesday. Tuesday. Tuesday. I want this guy. Can you say dunk tip Tuesday? Dunk tip. All right. What you got? He did it? He said it. He said it. That's how it works. You don't even know. It's subliminal. Hey, Zeus. Hey, what's up? We're on dunk tip Tuesday here. Live. Look behind you. Dunk tip Tuesday here. Dunk tip. Dunk tip. Tuesday. Dunk tip Tuesday. Would be probably ice. Ice. Ice in your drinks. Ice in your food. Ice everything, okay? Ice. Dunk tip. Dunk tip ice. Oh, Mr. Dunk life. Show him dislocated finger. That's dunk tip Tuesday for me. So what's the tip you got? My tip is always, oh, oh. Dunk. Would you agree with that? I would agree, yes. My dunk tip for dunk tip Tuesday would be always, dunk it as hard as you can, no matter what. See, we got this. We got this. I love him. You feel me? Dunk it as hard as you can. If you dunk soft, you're soft. You feel me? And that's dunk tip Tuesday. Boom. We had to keep it smooth on that one. I saw it. Oh, I'm back. Keep it a stack. Dunk life. Whole stack. Dunk life. Boom. Rep some reps. I think Chase Skink has said that. What's your number one tip, baby? For dunking? Young bowl. What we got out here, baby? Make sure to throw your arms hard. Staying strong. Staying strong. Make sure to throw your arms hard. Oh, I like that. You want to show us something? Grab rim. Grab rim. I got like nine, five somewhere around there. How old are you? 14. Show us the bounce. Hey, too easy. You can dunk that. Hey, you're going to dunk it. Ready? Take a breather. Take a breather. This is dunk tip Tuesday out here. We're doing it live. One more. You got your first e-spay yesterday, Mr. Man. Yep. I just got my first scorpion. Just now? I missed it. Dunk tip Tuesday. Low-rimming helps a lot. That's good. Dunk tip. Dunk tip. Say Tuesday. Tuesday. Dunk tip. Tuesday. Dunk. Tip. Tuesday. Dunk tip Tuesday. Just say it. Tip. It's a question. Dunk tip Tuesday. No question. Throw your arms in the air as hard as you can. Boom. We're on dunk tip Tuesday live. What we got? Dunk tip. Dunk tip. Jump high. Jump high. Dunk hard. Dunk tip. Dunk day Tuesday. Dunk tip. Dunk tip Tuesday. Dunk tip Tuesday. Dunk tip Tuesday. Dunk. Dunk. Tuesday. Dunk tip Tuesday. Oh my goodness dunk life and Corey what's up dunk life there we go everyone's doing good my man it's dunk tip Tuesday baby and you got your first dunk so what's the best tip you got jump hard jump high swing your arms let's go dunk tip Tuesday dunk Tuesday dunk Tuesday dunk Tuesday both I'm making people nuts dunk tip Tuesday sir your knees hurt don't jump Tuesday dunk dunk tip Tuesday dunk tip Tuesday dunk tip Tuesday dunk tip I already gave you mine but what day is it dunk tip Tuesday there you go would you agree with that those were allegations and they've never been substantiated dunk tip Tuesday young mick dunk tip Tuesday just one baby rapid fire put you on the spot here we go all these eat my Michael Jordan said he put salt in his shoes to grow I never put salt my shoes to grow so here's my dunk tip like that dunk tip Tuesday boom dunk tip Tuesday sir dunk tip Tuesday on the best channel on YouTube all right goodness brother I love you wait I'm still on where are you going best dunk tip Tuesday and to this guy to the dunk camp of course that's it that's it don't do don't tip Tuesday don't dunk tip Tuesday don't Tuesday is don't oh T I need a dunk tip from you don't tip Tuesday one tip I will come back we'll come back we'll come back alkaline water man you already know what that is man brain use your mind knowledge man no fitting boom thank you that's the goat right there oh dude that was perfect oh my two exaggerate every movement you want big exaggerated movements for everything to make your dunk look better style style dunk tip yeah don't tip don't tip what don't tip dunk life Tuesday don't I can't believe I got t-dub in the dunk tip Tuesday my goodness what were you thinking in the air huh what were you thinking in the air dang my tip is use your tips dunk tips Tuesday fingertip dunk tip that was excellent that was actually very impressive don't tip Tuesday play play the song now don't tip Tuesday Mr. Clint I need you oh you need me don't tip Tuesday baby don't tip Tuesday stay flexi oh look at this show him oh my good now I'm a dog I'm a dog don't tip Tuesday don't tip don't tip Tuesday Tuesday don't tip don't dip wait Tuesday Tuesday don't tip I love you I don't want to disturb him he's in his habitat I need a dunk tip from you sir run fast jump high don't tip don't card don't tip break the room don't tip Tuesday don't tip Tuesday love love don't tip Tuesday don't tip Tuesday all right we're good we're good we're good thanks for watching and that's the trap oh we didn't get cheap don't tip Tuesday all right yeah just perspective don't compare yourself to others have fun with it don't tip Tuesday nailed it because I've been doing this I do this we do this we do this thanks for watching everybody has been a lot of fun come to dunk camp enjoy yourself and keep going don't tip Tuesday oh we do is talk don't tip Tuesday boy you don't want to jump don't tip Tuesday don't my bird is going up don't tip Tuesday and I do it for the love don't tip Tuesday you know I do it for my stuff don't tip Tuesday and I can never get enough don't tip Tuesday and I never give it up don't tip Tuesday don't tip Tuesday


Polyphenols are valuable compounds found in plants with antioxidant, anti-inflammatory, and anti-cancer properties. However, they are unstable and difficult to deliver in a stable form. Encapsulation is one method used to protect polyphenols from degradation and improve bioavailability. Physical, physical-chemical, chemical, and related stabilization techniques can be used to encapsulate polyphenols. Applications include pharmaceutical, food, and cosmetology. This article was authored by Florence Edwards-Levy and Aud Menon.


Hello everyone, welcome to today's meeting. I'm Dong Wang from Chinatankam and the presentation is Cloud Natale Converged by Cloud Network Operating System, which is the current case-traded of Chinatankam. Okay, so I will give an introduction about three parts. The first part is the Chinatankam Cloud Network Converged Strictage. The second part will give the main solution, which is the target architecture of the cloud network operating system. The third part will give the open source practice towards the cloud network operating system, which leads by Chinatankam in online, which leads the intent-driving closed-loop autonomous networks. So Chinatankam actively builds digital information infrastructure and the cloud network converges as a converting strictage. The cloud network converges in three stages. The first stage is currently focused on the cloud network collaboration. And the second stage is the cloud-oriented network. And the third part, the third stage will be the multi-factor integration, which includes all of the network factors, including the data center network computing power, cloud, big data, AI security, and green. There are six key technologies to solve this problem. The first one is cloud network conversion. The second is the ubiquitous high-speed connections, which we are strengthening infrastructure such as 5G, fiber optic, and various networks. The third one is integration of the space, air, land, and sea, where the satellite will be a main part of the future networks. And also the smart and eye-drawn development of the network, as well as green and low-carbon requirements and the security and control data requirements. Currently, the cloud network conversion is driven by the diamonds of the customers. The network connectivity is one of the basic requirements. And with the host of industries going to the cloud, more customers are putting forward the diamond for a system factors integrated supply. Here we provide two uses of China Telecom. The first one is hybrid cloud, which we use as a network. The second one is cloud engine, cloud and engine connect, collaborations based on the 5G networks. There are some changes to solve those problems. The first one is cloud network resource collaboration, as well as elastic scalability and automatic connections across dormant, open, different service capabilities as well as cross-dormant disaster recovery and backup. There are still some gaps to solve these problems due to the independence of cloud networks. It's called the cloud network service, which integrated the supply, integrated operation, integrated service, and integrated security. This supply side of the cloud and network data capabilities will need further innovation. So there are four main types which we need to know. The first one is a low efficiency of cloud network service delivery. The second is a high cost of cloud network business department, as well as a low level of cloud network operating intelligence and the great challenges concerning cloud network security. So in order to solve those problems, we propose the architecture of the cloud. We propose the cloud network operating system, where I will give an introduction about the target architecture. So the cloud network operating system, it refers to the system level common software platform that manages all kinds of heterogeneous cloud networks hardware and software resources and provides the public service for cloud network services and applications. The purpose has four parts. The first one is provide a flexible flexible trust servers and hardware independent business development and operation environment. The second is realize the unified management of operation and maintenance of the hardware and software resources for cloud network integration. The third one is shared the physical hardware devices and underlying different infrastructure of the cloud network and abstract them into the generalized service. The last one we will introduce part of the actual development on diamond development and the dynamic operations of business and the applications. Here is a kind of architecture, which is we write through the computer operating system. We provide four layers, including the endogenous service layer, which includes the network intelligent, okay, architecture and management. And also the service, system service layers the abstract layer and infrastructure layers. So based on this architecture, we will provide the service for the application in ABER and the internal operators for the cloud network industry. And we can also provide service to the managers and the shareholders of the cloud network and resource as well as realize the abstract and in kind of solution of the resource of the cloud network and the points. So as part of the cloud network operating system, my team kind of falls on the open source development based on online, which we need your case of the internet driving closed loop autonomous networks. Based on currently as open source automation network automation platform, online have already provided a closed loop of the autonomous networks. They are in the service of streeters. It can configure the networks based on the controllers and the controllers could get the real-time data, could collect the real-time data of the networks and DC could analyze the data and provide the event service. Based on policies, we will be able to get the closed loop. So ours is based on the current autonomous service of the online, they provide an intent interaction closed loop where the users could input the intents by natural language and we can have to create a new service. Also the users could update the intents based on the real-time requirements and they are based on the feedback of the network from the monitoring function only in your case UI. So in AI, we can manage the users real-time intents based on the intent instance and the DC could keep placing in users real-time intent. Based on the previous releases in online, we have proposed four requirements towards this architecture and we have already finished the intent translation function in Honolulu release and in its time release, we have worked on the intent management function based on intent instance in AI and in current release, we have provided the intent guarantee closed loop based on the current use cases of online as well as we provide a proposal of the network service with other perception for users functions based on intent based networking. In necessary release, we will provide full architecture and the demo of the intent driving closed loop autonomous networks. Based on our contributions in online, we have also provided multiple outputs to multiple STO as included in TSSM and ITOT. In TSSM, we have passed a proposal of all three is automation of intent-based cloudless line service and in ITOT, our team in China has also needed a standard version of intent-based networking including the standards of the requirements, the architectures and also the signaling of the intent-based networking. We are also concerned on the collaborations among academics or STO as based on our works in online. Here I show the multi STO as collaborations among the bottom organizations including all that as open source community and other foundation organizations as we are at HPE which we concern as academic organization. So we have cooperated with multiple university teams who research on the intent being networking as we are as autonomous networks and we are trying to provide online as a common platform for the academic research and we are as that we have cooperated with multiple organization organizations and we have many meetings with also I mentioned that we have the output to ETSI as well as ITOT. In the current works and further stage work, we are concerned on the AI which then need a benefit for intent-driven autonomous networks in online. Currently, we have already provided a natural language processing microservice in UI and in further step, we are most concerned on enhanced AI ability in DCAE which we will be able to provide the prediction and the decision making of the results for the network. Also currently, our works are based on the flow of frameworks and the first ones we are also concerned on PITOSH. Moreover, in further stage, we may concern our integrated e-commerce AI into smart service or online where it's also announced the project owned by Linux Foundation. Here, we provide a workflow of the intent-driven e-slicing use case. As shown in the red part, it's a close loop of e-slicing which is divided by the e-slicing team where the DCAE could collect the FM data from the 5G networks and based on the annual size results, it will trigger the OFR policy to update the e-slicing parameters of the slicing instance. And as all we are configured networks by action to trigger the government controllers. So our work is to provide a close loop of interaction between the users and the autonomous networks where the users could create a new service, update his intent, and they can save the user's spare time intent into the intent instance saved in AI. And DCAE is placing in the users updated intent. Moreover, DCAE also provides the KPI monitor based on the 5G sizing KPI. So we also support the CCAPN use case where we have already proposed proposal in the SM, which is automation of intent-based cloud-based service. This work is developed in based on own app and it's implementation complies with the SM standards. This can reference multiple simulations in the SM including the management service across government orchestration as we are the close loop and intent-based networking. This work is a real example between own app as open source platform and the simulation organizations. So this work will be done in this year. So based on the previous use cases which mentioned that 5G sizing and CCAPN we provide this proposal to provide network services with outperception for users. This means that the users could input the requirement by nature language and we can translate into the configurations of the network and provide the most suitable service for the users either the between sizing or the 5G mobile network between sizing or the CCAPN with the flash network. In China telecom currently we have already provided the service of the 5G this one as well as cloud this one. So the users normally could choose both of the two services and we can in the future networks we can provide a better selection for the users based on the real-time requirements and their services. So here we provide an application since we focused on the smart engine is truly falling into an entire demo of the internet driving on diamond services based on the flash network and mobile networks where we use the internet driving network to support the two main use cases in online. This work we were done in last release of on-line. In the end based on our recent releases in on-line we have a real good influence that on-line tracking priorities 2021 where the internet network use case is common as a major step towards autonomous networks for the operators and enterprise use cases and in in cyber release the internet working is a key feature in the release highlights. Also I have been working not in the various wireless network automation based on the on-line community and we also have a panel discussion with multiple sanitation organizations which is organized by HVNetsoft is an internet networking workshop. Okay so those are the words that we have already done and in next stage we were concerned on the words of the internet driving networks which is part of the cloud network operating system of China 10.com and we will continue the cooperation with the new foundation. Thank you very much. Thank you thank you and you know I was just thinking that less than a year ago you know we we we had heard from you that you would be proposing internet based and all of a sudden it's not only there but it is kind of in the code you are working the community is aligning behind you so we're really excited and happy to see progress and really thank you thank you very much for the contribution and great presentation thank you okay all right.


to nūeness Ṣākhā Ṣākhā Ṣākhā Ṣākhā Ṛindne Ṣākhā Ṣākhā Ṣākhā Ṣākhā Ṛindne Ṣākhā recur, and running in there and cleaning them and just looking at them gives me Ṣākhā Ṣākhā Ṣākhāwi many places. Trust me, it's so close to nature Ṣakhā. I've been doing this for the last fourteen years Ṣakhā Ṣākhā, 시청aendi Ṣākhā, and the biggest challenge I have now is the change Ṣaakhāwa wraa諾ืo Ṣakhāwa � unbelievable, because we used to have Dana Scrolls Ṣakhāwa Rwanda  completa bild  కgende మింశజải ఉసిఅచి �大哥 మిస౦ొలం సికిమి ఆపపట్ాభూ When we had the people from the veterinary services come to inject our animals with PPR, it's really, really helpful because whenever the hamatankans, the goats and sheep have run in those, like pneumonia. And so when they came to do that thing, for that year, we didn't have that problem within these people. The family runner is all subsistence, personal and on your own. We are not able to assess loans, assess certain facilities and stuff. So if there could be a sort of help or a sort of facility that we can assess to be able to improve on what we do, to be able to progress in what we are doing, because if we are able to assess some kind of loans, we are able to build up on whatever we are doing to make it much bigger, much better than they have today.


This bowl has more than 60 grams of protein and it takes less than 45 minutes to make. You're looking at a Mediterranean ground chicken bowl and this is a summer staple in our house, whether we need quick weeknight dinners or meal prep protein option for rice bowls. In this video, I'll show you how to make the Honey Orisa ground chicken and the lower carb rice bowls. And I'm pretty confident this will also be a new staple in your house. Let's get to the recipe. Start by heating a large pan over medium-high heat with a tablespoon of olive oil. Once the oil is hot, add your ground chicken and cook it for four to five minutes without flipping to brown one side. You're looking for a nice golden brown color. You might notice that I like to pat my proteins dry with a paper towel before adding to the pan. This really helps with browning. If you have trouble finding ground chicken in your grocery store, ground turkey works fine for this recipe as a replacement but it's surprisingly easy to make your own ground chicken. I'll link to a blog post of mine in the description below that teaches you how to make ground chicken using a knife, a food processor, or a meat grinder depending on the equipment you have handy. It also breaks down the macros and how to make different fat ratios by using chicken breast or chicken thighs or a combo of the two. Moving on to the sauce. You'll need two tablespoons or 30 grams of lemon juice, a third cup or 111 grams of harissa paste. I'm using one from Trader Joe's but you can find this in most stores. Just be sure to use harissa paste, not harissa sauce. You'll also need one third cup or 111 grams of honey, two teaspoons of kosher salt and a teaspoon of granulated garlic or garlic powder. Just mix all this together until smooth and then set it aside until the chicken's fully cooked. As a quick note on spice level, I find this particular harissa paste to be on the milder side but you may want to taste the sauce before adding to the chicken if you or someone in your house is sensitive to spice. You're gonna add a bit more sweetness via honey or acidity via lemon juice and that'll really help tame that heat if you decide the sauce is a little too spicy for your liking. Before adding the sauce to the cooked chicken, I like to break it into pretty small pieces. The more surface area, the better, in my opinion. Once you've added the sauce to the pan, stir everything together and cook until the sauce thickens and the honey starts to caramelize around the edges. Shouldn't take more than three to four minutes. At that point, you can turn the heat all the way down and just keep the chicken warm while you prep everything for the protein bowls. Okay, let's talk rice. One of my favorite ways to add more volume to protein bowls is with a blend of the real deal and the dreaded cauliflower rice. With the right ratios, you'll never know the cauliflower is there. For these bowls, I took another shortcut and paired a 10 ounce bag of frozen rice cauliflower with a 20 ounce bag of frozen basmati rice. Using frozen keeps this recipe in the 30 minute range, but you're welcome to cook your own rice or use other rice options. Once the rice is in the microwave, you can move on to the other fixings. I use some mini Persian cucumbers or some might call them cucumbers. Don't worry, this is the only remaining ingredient that requires a bit of knife work. Just slice the cucumbers into half moons and add them to a bowl. For the rest of the pairings, I went with tzatziki, pickled onions, reduced fat feta and hummus. Get creative, I've used things like diced avocado and honey, lemon, vinaigrette, but I wanted to keep things pretty simple for this video. This rice combo makes five and a half cups of rice, which you can portion how you see fit. You'll have around 24 ounces of honey, harissa chicken to work with. That's a nice round number to make four, six, eight protein bowls as big or as small as you'd like. I'll give you the macros for everything in the description of this video so you can build bowls to fit your needs. I'll also include a link to the recipe on my website in case you wanna print and pin this on your fridge or get some more ideas for macro adjustments, rice alternatives, stuff like that. And if you enjoyed this video, check out our Firecracker Ground Chicken or Ground Chicken Tinga Recipes next. We'll see you next time.


It's a regular hamper, right? It's a American hamper. You guys time, radio. I will guide you. I will guide you. Please contact me. Please contact me. Entrance.