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    <loc>https://www.heyitsmariah.com/recipes/apple-tarts-4ever</loc>
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    <lastmod>2022-10-07</lastmod>
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    <loc>https://www.heyitsmariah.com/recipes/blueberry-lemon-thyme-tarts</loc>
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    <lastmod>2022-10-07</lastmod>
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      <image:title>Recipes - Blueberry Lemon Thyme Tarts</image:title>
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      <image:title>Recipes - Blueberry Lemon Thyme Tarts</image:title>
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      <image:title>Recipes - Blueberry Lemon Thyme Tarts</image:title>
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      <image:title>Recipes - Blueberry Lemon Thyme Tarts</image:title>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/veg-filled-tomato-sauce-lasagna</loc>
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    <lastmod>2022-10-07</lastmod>
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      <image:title>Recipes - Veg Tomato Sauce / Lasagna</image:title>
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      <image:title>Recipes - Veg Tomato Sauce / Lasagna</image:title>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/mixed-berry-pie</loc>
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    <lastmod>2021-08-28</lastmod>
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      <image:title>Recipes - Mixed Berry Pie</image:title>
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      <image:title>Recipes - Mixed Berry Pie</image:title>
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      <image:title>Recipes - Mixed Berry Pie</image:title>
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      <image:title>Recipes - Mixed Berry Pie</image:title>
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      <image:title>Recipes - Mixed Berry Pie</image:title>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/apricot-crumble-coffee-cake</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-08-15</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627226201233-022SZ6B6XGD0SZD5TZA4/IMG_7572.jpg</image:loc>
      <image:title>Recipes - Apricot Crumble Coffee Cake - for the coffee cake batter -</image:title>
      <image:caption>140g / 1c unbleached all purpose flour 50g / 1/4c granulated sugar 10g / 2tsp baking powder 2g / 3/4tsp ground cinnamon pinch of salt 1 large egg 60g / 1/4c nondairy milk 4g / 1tsp vanilla extract 85g / 6tbs unsalted butter, melted + cooled 4-6 ripe apricots for the crumble - 80g / 1/2c unbleached all purpose flour 5g / 2tsp ground cinnamon 70g / 1/3c granulated sugar 85g / 6tbs unsalted butter, melted + cooled pinch of sea salt</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627225892864-RTY4W1YM7MVMVBUGB2E6/IMG_7544.jpg</image:loc>
      <image:title>Recipes - Apricot Crumble Coffee Cake</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627225892824-VX6BJPY31VZEC2XHC7BF/IMG_7546.jpg</image:loc>
      <image:title>Recipes - Apricot Crumble Coffee Cake</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627225898622-H5JLQ8FGCJO8KXW09AJF/IMG_7551.jpg</image:loc>
      <image:title>Recipes - Apricot Crumble Coffee Cake</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627226029294-5Z45IC34IRRON7VSY4H6/IMG_7571.jpg</image:loc>
      <image:title>Recipes - Apricot Crumble Coffee Cake</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627226082178-X71D1ERZ747HH5FACMQ5/IMG_7594.jpg</image:loc>
      <image:title>Recipes - Apricot Crumble Coffee Cake</image:title>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/cinnamon-oat-pancakes</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-07-25</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627013888685-B5R4LSZ2WK5QLVQHOONJ/photo+8.jpg</image:loc>
      <image:title>Recipes - Cinnamon Oat Pancakes - There’s nothing better making pancakes on a Saturday morning. If I’m not making my fave protein pancakes, I’m making these. They’re nutty and warm and comforting.</image:title>
      <image:caption>you’ll need 180g / 2c rolled oats 90g / 1c oat flour 3g / 1tsp ground cinnamon 4g / 1tsp baking powder 2 eggs 120g / 1/2c nondairy milk coconut oil for fry pan any toppings you love - I used hemp hearts, culina vanilla yog, chia seeds, a little maple syrup, and frozen dark cherries</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627013861019-0NF9Q61JU4WZEO4WGUJM/photo+9.jpg</image:loc>
      <image:title>Recipes - Cinnamon Oat Pancakes - make it</image:title>
      <image:caption>in a medium mixing bowl, whisk all dries (oats, oat flour, cinna, baking pow) in a separate small mixing bowl, fork whisk eggs + nondairy milk, add to dry mix and mix until combined add a half teaspoon of coconut oil to a frying pan set to medium heat once warm, add 1/4 cup of batter to frying pan flip after a minute or so (when bubbles form on the pancakes surface. let cook another 30-40 seconds before removing. continue with remaining pancakes top with your favorite pancake toppings, enjoy warm. these keep well in the fridge for 2-3 days</image:caption>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/simple-sauteed-greens</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-07-25</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1626938177732-8NW7K12TOBWOBR4S0DX7/IMG_6783.jpg</image:loc>
      <image:title>Recipes - Simple Sautéed Greens - After a long day, a bowl of warm sautéed greens is my favorite quick meal. By sautéing them with a little oil and seasoning them with a sprinkle of Maldon, you really highlight the veg in its simplicity.</image:title>
      <image:caption>you’ll need whatever hearty in season veg you have on hand - pictured is sugar snap peas, baby bok choy, and green garlic olive oil Maldon, or another finishing salt make it heat a medium frying pan with a lil olive oil wash + pat dry your veg break down veg into bite sized pieces once olive oil has heated through, add veg to pan saute until veg is tender, but still has a little bite. finish with a sprinkle of Maldon + enjoy</image:caption>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/pineapple-soda-shrub</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-07-25</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627173400363-WDN9UMWMR659KBMYKIJX/IMG_7053.JPG</image:loc>
      <image:title>Recipes - Pineapple Soda Shrub - make it muddle a few pineapple chunks with a few leaves of torn fresh mint add a teaspoon of apple cider vinegar OR pineapple sage shrub fill your glass with ice, top with sparkle water give it a stir + enjoy</image:title>
      <image:caption>interested in gut health? check out these books Gut: The Inside Story of Our Body's Most Underrated Organ This Is Your Brain on Food: An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long Term Health Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain - for Life</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1627014268845-QW230ZPM0OEISFX2B71Z/7FF69D4B-17DD-4B33-9306-F8A835C0155F.JPG</image:loc>
      <image:title>Recipes - Pineapple Soda Shrub - Gut health is everything. It can be the key to feeling better, having more energy, and healing other issues. The more books I read about gut health the more fascinated I am.</image:title>
      <image:caption>This pineapple soda uses a splash of the Pineapple Sage Shrub from Shrub Farm - a WA local company selling apple cider vinegar based shrubs and cocktail mixers. Shrub Farm’s shrubs contain an apple cider vinegar containing acetic acid bacteria - a bacteria that our gut + digestive system LOVES. you’ll need fresh + ripe pineapple, broken down into small chunks apple cider vinegar OR this pineapple sage shrub sparkling water, choose your fave fresh mint</image:caption>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/garlic-ginger-scallion-sauce</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-07-23</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622848553787-RHVNGWJMS6YN8IM2KRQH/IMG_5327.jpg</image:loc>
      <image:title>Recipes - Garlic Ginger Scallion Sauce - This recipe has been one of my go-to’s for a little over a year now. I like to make a double batch and throw it on more noodles/rice/greens throughout the week. It’s based on this recipe from Alex Delany with some additions, like miso, lime, and a boatload of cilantro. It’s nutty, spicy, and incredible. Try it asap.</image:title>
      <image:caption>one serving of fresh or dried noodles of your choosing 1/4 cup raw white sesame seeds 5-6 garlic cloves, finely grated two good knobs of ginger, finely grated 8-10 scallions, chopped, greens and whites seperated 1/2 cup canola oil 2tbs dark soy sauce 1tbs sambal oelek or ssamjang 3tbs tahini 1tsp sugar or a lil squeeze of honey/maple syrup 1tbs unseasoned rice vinegar 1tbs miso paste juice of two limes bundle of cilantro any other veg you have on hand (I like to use mushrooms, bell peps, and any other ‘last leg’ produce)</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622849765911-R4GUZC7KFEWGK3XPI4IH/IMG_5311.jpg</image:loc>
      <image:title>Recipes - Garlic Ginger Scallion Sauce - Make it -</image:title>
      <image:caption>cook your noodles according to package directions in a medium saute pan gently toast the sesame seeds until golden and fragrant, set aside in a medium bowl, mix grated garlic, ginger, all of the scallion whites, and half of the scallion greens in the same saute pan, on low heat, gently heat oil until shimmering and almost smoking once oil is near smoking, take it off the heat and pour over garlic/ginger/scallion mix - oil will bubble as it fries our g/g/s to that same bowl, add 3/4 of the toasted sesame seeds + your soy sauce, sambal, tahini, sugar, rice vinegar, miso, and lime juice - give everything a good mix roughly chop the bunch of cilantro, stems included add 3/4 of chopped cilantro to sauce mix, reserve remaining for finishing adding any extra veg/proteins to your noodles? go ahead and get those ready now toss as much sauce as you like with your noodles + veg, top with remaining toasted sesame seeds + cilantro enjoy!</image:caption>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/carrot-cake-maple-cinnamon-cream-cheese-frosting</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-07-23</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622776668549-LJ3DCXP3P9H8YK0YZIRW/IMG_5287.jpg</image:loc>
      <image:title>Recipes - Carrot Cake + Maple Cinnamon Cream Cheese Frosting - This carrot cake recipe is based off of this classic carrot cake from Olive + Mango. I made a few minor adjustments, follow the link for the OG resi.</image:title>
      <image:caption>Carrot Cake 2c / 400g granulated sugar 1c / 240g veg or other neutral oil 4 large eggs 2tsp / 8g vanilla extract 2c / 240g all purpose flour 1tsp / 4g baking powder 1tsp / 5g baking soda 1.5tsp / 4g cinnamon .5tsp / 1.5g nutmeg 2 cups / 180g freshly grated carrot butter for greasing cake pans</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622776700098-V91UIGOSMR87GZO62JSW/IMG_5271.jpg</image:loc>
      <image:title>Recipes - Carrot Cake + Maple Cinnamon Cream Cheese Frosting</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622776537861-JII7JZ2B0HLYS3AL9M06/IMG_5272.jpg</image:loc>
      <image:title>Recipes - Carrot Cake + Maple Cinnamon Cream Cheese Frosting</image:title>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622778301357-NHFQ688ZJG8RFCQD2ZK6/IMG_5264.jpg</image:loc>
      <image:title>Recipes - Carrot Cake + Maple Cinnamon Cream Cheese Frosting - Maple Cinnamon Cream Cheese Frosting</image:title>
      <image:caption>1/2c / 113g softened butter 8oz / 225g softened cream cheese 1lb / 453 powdered sugar 2tsp / 8g vanilla extract 1tbs / 15g maple syrup .5tsp / 2g cinnamon make it - beat softened butter + cream cheese 5 min add in powdered sugar, vanilla, maple, and cinnamon beat 5-10 min or until light and fluffy frost your cake!</image:caption>
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  </url>
  <url>
    <loc>https://www.heyitsmariah.com/recipes/weeknight-veg-chili</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-07-22</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1626203626547-COVSTTQNXEI5HYF8MAMN/IMG_6051.jpg</image:loc>
      <image:title>Recipes - Weeknight Veggie Chili - You can pretty much add any veg to this chili - it’s quick, easy, and versatile. Perfect for any last leg/chance produce. I switch up the produce to fit what’s in season. Below is my current spice mix for veg chili in addition to the veg I used in this batch - use whatever you have on hand. Play with the spices. Find what you love. Make it all the time.</image:title>
      <image:caption>BASE CHILI SPICES 2tbs chili pow / 1tbs cumin / 1tbs smoked paprika / garlic pow / dried basil / dried cilantro / s+p VEG 2-3 medium carrots / green garlic / field roast chipotle crumbles / cauliflower / tomatoes / jar of strained tomatoes / water or veg broth / garbanzos / red quinoa / cilantro TOPPINGS hummus / chopped tomatoes / avocado / cilantro</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1626935495680-PIQHGUCCG0PLBBJXZ7Q7/IMG_5862.jpg</image:loc>
      <image:title>Recipes - Weeknight Veggie Chili - make it</image:title>
      <image:caption>heat a few tablespoons of oil (coco/olive/avo…) on med heat in a heavy bottomed pan. add chopped carrots + green garlic, saute 5-7 min, stirring often. add chipotle crumbles, cauliflower florets + fresh chopped tomatoes. continue sautéing veg, stirring often, until tender. add spices + enough water or veg broth to cover veg completely + a jar of strained tomatoes + add a can of banzos + 1/4 cup of uncooked quinoa. give everything a stir and cover for and let simmer for 15-20 min. done. top with your faves - I love hummus, avo, fresh tomatoes + choppped cilantro…. enjoy! watch the vid here.</image:caption>
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      <image:title>Recipes - Weeknight Veggie Chili</image:title>
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      <image:title>Recipes - Weeknight Veggie Chili</image:title>
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  <url>
    <loc>https://www.heyitsmariah.com/recipes/vegan-protein-pancakes-wwarm-berries-yoghurt</loc>
    <changefreq>monthly</changefreq>
    <priority>0.5</priority>
    <lastmod>2021-06-04</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5f6bbc0d3e45f471e7c581ff/1622755729872-X5J1EXP5AJML3D8HFY7P/E6D28FF9-9BC0-4732-B568-EC4A52FB559E.JPG</image:loc>
      <image:title>Recipes - Vegan Protein Pancakes w/warm berries + yoghurt - Vegan Protein Pancakes w/warm berries + yogurt</image:title>
      <image:caption>2 cups / 250g all purpose flour 1 scoop vega chocolate complete protein 1 tsp / 4g baking powder 1/2 tsp / 2.5g baking soda 1.2 tsp / 1g cinnamon pinch of salt 1/2 cup / 120g oat milk (I used Chocolate Oatly) 1/4 cup / 60g plant based yogurt (I used Forager Cashew) 2 tsp / 3.5g chia seeds + 1 tbs water 1 tsp / 4.5g vanilla extract 1/4 cup / 40g chocolate chunks</image:caption>
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      <image:title>Recipes - Vegan Protein Pancakes w/warm berries + yoghurt - MAKE IT -</image:title>
      <image:caption>make the chia egg by mixing the chia seeds in the tablespoon of water, let sit 5 min mix dries mix oat milk, yogurt, chia egg add wet mix to the dries, mix until just combined fold in choc chunks heat a saute/nonstick pan on medium heat once warm, melt a lil coconut oil or other oil add a scoop of pancake mix ( i like to do 1/4 cup scoops - whatever you prefer though!) once some bubbles form on the pancakes surface go ahead and flip with a spatula, cook another 1-2 min on the other side - repeat with the rest of the batter to make the warm berry compote, add a cup of frozen berries to a small saucepan, warm until liquid has cooked off a bit. Berries a lil too sour? add a spoonful of sugar or squeeze of honey.</image:caption>
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      <image:title>Recipes - Vegan Protein Pancakes w/warm berries + yoghurt - I can’t even tell you how many times I’ve made these protein pancakes. They’re versatile, easy, and best of all - they freeze well. I like to make a batch on my day off to have on hand throughout the week.</image:title>
      <image:caption>You can top these pancakes with whatever you have on hand. I like to top with some plant based yogurt (pictured here is the cashew-gurt from Forager, but Culina is my current fave), some warm berries, and any nuts/seeds I have available. There are so many options with these - add some fruit into the mix, take out the chocolate chunks, change the protein flavor, add granola to the batter - whatever your heart desires.</image:caption>
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