Explore Flavorful Low Calorie Lunches for Every Palette
Intro
In today's fast-paced world, finding meals that tick all the boxes—nutritious, flavorful, and low in calories—can feel like searching for a needle in a haystack. However, low-calorie lunches don't have to be boring or bland. Instead, they can be a vibrant composition of colors, flavors, and textures that will excite your palate without weighing you down. This exploration dives deep into the world of culinary creativity, showcasing how you can whip up delightful meals while keeping health in mind.
By embracing a wide variety of ingredients, we can easily transform a simple lunch into a culinary masterpiece. Methods from different cultures come together to celebrate diversity on a plate. Imagine indulging in a spicy Thai salad that’s not just light on calories but also bursting with flavor. Or perhaps you’d fancy a Mediterranean wrap, filled with fresh veggies and zesty dressing? The options are endless!
Every recipe featured will allow you not only to savor every bite but also to feel good about what you eat. Healthy lunches shouldn’t be an afterthought; they can be a delicious ritual.
As we venture through this guide, it'll be about more than just recipes. We’ll touch on meal prep strategies that simplify your cooking journey, assess different cuisines, and dive into the principles of mindful eating. So roll up your sleeves and get ready to infuse your lunch hour with excitement and nourishment.
Understanding Low Calorie Lunches
In recent years, the conversation around lunch has evolved, shifting toward meals that emphasize both flavor and health without breaking the calorie bank. This section explores the fundamentals of low-calorie lunches, highlighting why they are more than just a trend.
Understanding low-calorie lunches involves not only knowing the numerical values of different foods but also recognizing their lasting impact on our health and well-being.
Defining Low Calorie
Low-calorie lunches are typically defined as meals that have lower energy content, usually ranging from 300 to 500 calories, depending upon individual dietary goals. However, the term 'low calorie' can be a bit tricky. It’s not simply a reduction in numbers; it’s about the quality of ingredients and the nutritional density. For some, the focus may be on calorie counting solely, while others might consider whole foods, micronutrients, and overall satiety as part of the equation.
When searching for recipes or ideas, look for options that prioritize natural and unprocessed ingredients over packaged or heavily processed foods. This shift leads us to more nourishing meals.
"Healthy eating is not just about cutting calories; it’s about making the right choices."
Nutritional Benefits
Incorporating low-calorie lunches into your routine can yield numerous nutritional benefits. First and foremost, these meals often feature an abundance of vegetables, lean proteins, and whole grains. These components are crucial in providing the vitamins, minerals, and fibers necessary for an optimal lifestyle.
- Weight Management: Regular consumption can assist individuals in managing their weight effectively, as lower calorie options help create a calorie deficit without sacrificing nutrients.
- Heart Health: Many low-calorie meals are rich in heart-healthy ingredients such as avocados, legumes, and greens, reducing risk factors for heart disease.
- Enhanced Energy Levels: A well-rounded lunch can keep you fuller for longer, allowing energy levels to remain steady throughout the afternoon.
- Better Digestion: High fiber content from vegetables and grains promotes a healthy digestive system.
By embracing these nutritious choices, individuals can see improvements not just in their weight but in overall health metrics, enhancing their quality of life as well.
Balancing Macros
Balancing macronutrients is where the magic of low-calorie lunches truly happens. A well-structured meal should ideally contain a harmonious mix of carbohydrates, proteins, and fats. Here’s what to keep in mind:
- Proteins: Aim for lean sources like grilled chicken, tofu, or legumes; they help build and repair tissues, keeping you feeling full.
- Carbohydrates: Opt for whole grains like quinoa or brown rice, which release energy slowly, ensuring sustained energy levels throughout the day.
- Fats: Don’t shy away from healthy fats from sources like olive oil, nuts, or seeds; these fats aid in nutrient absorption and provide flavor without excessive calories.
By paying attention to these macro groups, you can create meals that not only satiate your hunger but also nourish your body holistically. Remember, moderation is key; too much of any macro can tip the balance.
Low-calorie lunches, when approached thoughtfully, can transform ordinary lunch hour into a healthful experience that fuels the body while satisfying taste buds.
Key Ingredients for Low Calorie Lunches
Creating low-calorie lunches goes beyond choosing a salad or a plain wrap. It's about understanding how each ingredient plays a part in the overall experience of a meal while keeping calories in check. The right mix of ingredients can deliver tastes that tickle the palate without piling on the calories. Let’s dig into key components that can elevate low-calorie lunches into something both satisfying and nutritious.
Vegetables and Their Varieties
When it comes to low-calorie lunches, vegetables are the cornerstone. Loading up on a colorful array of veggies not only brings eye-appeal to the table but also bundles flavor, texture, and a host of vitamins without burdening your calorie count. Leafy greens such as kale, spinach, and arugula serve as mighty bases for a wholesome salad. Meanwhile, crunch from bell peppers, radishes, or cucumbers keeps things lively.
Incorporating a variety helps avoid the flavor fatigue that can come from eating the same thing day in and day out. Think about zoodles (zucchini noodles) or cauliflower rice as great substitutes for more calorie-laden bases. Roasting or grilling can further amplify their natural flavors, offering a gourmet touch to a simple lunchtime affair.
Lean Proteins
Shifting focus to protein, it's essential for keeping energy levels up and hunger at bay. Opt for lean proteins like grilled chicken, turkey breast, or fish. Tofu and legumes also stand out. This can really satisfy those midday cravings without a slew of calories. A mere three ounces of grilled turkey can offer around 125 calories, but it packs in amino acids crucial for muscle repair.
Think about this: Adding protein-rich chickpeas or lentils to a salad not only boosts the protein content but makes for a fulfilling, hearty experience.
Using eggs in salads or as a filling in wraps can add benefits too. Hard boiled or poached eggs add richness and flavor, giving depth to your meal without overwhelming it calorically. Remember, the goal here is balance: a mix of proteins can keep your lunch vibrant and exciting.
Whole Grains
Whole grains are not just about texture; they are crucial for creating a sense of fullness which helps manage weight. Farro, quinoa, or brown rice are excellent selections that contribute fiber, aiding digestion and providing sustained energy. You might consider taking a scoot in the direction of grain bowls, layering veggies and proteins over a hearty base.
These grains can be prepared in batches and stored, making lunch prep a breeze. Imagine a quinoa bowl topped with roasted veggies and a dollop of hummus—simple yet satisfying. The right choice adds nutritional value while staying within the calorie limits.
Flavor Enhancers
Lastly, let’s not forget about flavor enhancers. Just because you’re keeping it light doesn’t mean boring. Fresh herbs like basil, cilantro, and parsley can uplift any dish. Consider spices too, paprika or cumin can add a little zing without compromising healthiness.
Use condiments wisely. Dressing a salad with a simple lemon vinaigrette or a sprinkle of balsamic can make all the difference, without the heaviness of cream-based options. Low-calorie salsa or even pico de gallo can bring zesty flavors that awaken a dish.
In simple terms, find the right balance. Using a few bold flavors alongside minimal, clean ingredients can turn a mundane low-cal lunch into something special and memorable. Don’t shy away from experimenting—your lunches deserve it!
Meal Prep and Planning
Planning meals in advance can be a game changer, especially when it comes to maintaining a low-calorie diet. The process of meal prep not only saves time but also ensures healthier choices are just a step away. By taking the reins of your lunch options, you can dodge the impulse to grab whatever’s convenient, which often leads to poor decisions flavor-wise and nutrition-wise.
Well-executed meal prep means putting in a little effort on the front end to reap the benefits throughout the week. It’s a proactive approach to eating, enabling you to balance macros while keeping calorie counts in check. In today’s busy world, where convenience often trumps mindfulness, planning ahead stands out as a vital strategy, particularly for food lovers looking to stay on the healthier side of life.
Grocery Shopping Tips
When it comes to grocery shopping, walking the aisles effectively is an art. Here are some tips to note:
- Plan Your Meals: Before hitting the store, map out the meals you intend to prepare. This helps create a focused list, minimizing unnecessary purchases.
- Stick to the Perimeter: Most grocery stores lay out the fresh produce, meats, and dairy around the edges. These items often offer better nutritional value than processed foods found in the center aisles.
- Check Labels: Getting into the habit of reading labels goes a long way. Watch out for added sugars and high-calorie ingredients lurking in unexpected places.
- Buy Seasonal: Seasonal fruits and veggies tend to be more flavorful and affordable. Plus, they lend variety to your meals, preventing monotony in your lunch routine.
By keeping these tips in mind, you can turn your grocery shopping into a strategic game plan.
Batch Cooking Techniques
Batch cooking is the secret sauce to making meal prep sustainable. It allows you to cook larger portions, cutting down on time and effort during the week. Here are some techniques that you might find helpful:
- Invest in Quality Containers: Organizations zenith offers a better week ahead. Use containers that seal well to keep meals fresh. Glass containers are often a good pick as they can go from freezer to microwave.
- Cook Once, Eat Twice (or More): A classic approach—if you’re cooking quinoa, for example, why not double the batch? Use the leftovers to create different meals throughout the week.
- Make a Base: Prepare a base like roasted veggies or a grain, and then diversify with different seasonings or proteins to avoid feeling like you’re eating the same thing over and over.
Employing these batch cooking techniques can enhance your efficiency, making low-cal meals exciting rather than a chore.
Storing and Reheating
Understanding the nuances of storing and reheating your meals can prevent the dreaded sogginess and loss of flavor:
- Cool Before Storing: Let your meals cool down before sealing them up. This helps combat condensation and maintain texture.
- Label and Date: Out of sight often means out of mind. Labeling containers with what’s inside and the date can help keep track of meals, ensuring you consume them while they’re fresh.
- Microwave with Care: When reheating, consider covering meals with a damp paper towel. This simple trick can help retain moisture, preventing your meals from turning into dry bites.
Savvy storage and reheating practices enhance the quality of your meals, making each lunch as enjoyable as it was when freshly prepared.
Overall, investing time in meal prep and planning sets the stage for a week filled with delightful and nutritious low-calorie lunches.
Recipe Inspirations for Low Calorie Lunches
In exploring the world of low-calorie lunches, one easily discovers that the realm is bursting with possibilities, each one just waiting to be put on a plate. The importance of recipe inspirations cannot be understated; after all, creativity in meal prep makes the process not just easier, but also enjoyable. Having a thrilling repertoire of low-calorie recipes can transform seemingly mundane ingredients into culinary delights. Whether you are looking to pack your lunch for work or aiming for a quick meal at home, these inspirations can serve as a guide to not only cut back on calories but to also savor every bite.
Salads with a Twist
Salads often get the reputation of being one note – limp greens topped with a few sad tomatoes. However, given a bit of thought and creativity, salads can become vibrant, satisfying meals. Think outside the box: instead of a traditional Caesar, how about a Southwest variant using black beans, corn, and a zesty lime dressing? You can also explore choices like roasted veggies mixed with a balsamic reduction; this adds an unexpected depth to an otherwise simple dish.
- In addition to greens, include these for variation:
- Grains like quinoa or farro that infuse the salad with texture and nutrients
- Nuts or seeds for crunch, such as sunflower seeds or pistachios
- Fruits, be it dried like cranberries or fresh like apple slices for sweetness
Salads can become a canvas for showcasing global flavors. A Greek salad with a heap of olives and feta, or an Asian-influenced salad topped with sesame dressing and edamame can add flair while keeping calories low.
Wraps and Sandwiches
Wraps and sandwiches are a lunchtime classic that can be tailored to suit low-calorie needs without sacrificing flavor. Choosing a whole grain wrap instead of white bread can significantly boost fiber while simultaneously lowering your calorie intake. Think about using lean proteins like turkey breast or grilled chicken combined with a medley of colorful veggies such as bell peppers and spinach for a nutritious punch.
Besides the classic ham and cheese, you might delve into combinations like grilled halloumi with roasted peppers and a smear of hummus. A wrap filled with chickpeas, cucumber, and tahini can keep things fresh while also being filling.
- To elevate your wraps and sandwiches even more:
- Experiment with mustards and salsas instead of creamy dressings
- Use avocados as a spread instead of high-calorie butter or mayonnaise
- Don’t forget about herbs and spices! They can add layers of flavor without the calories
Soups and Broths
On a chilly day, few things are as comforting as a warm bowl of soup. Yet, many store-bought options are laden with calories. By cooking your own, you can control the ingredients. A homemade vegetable broth is remarkably simple and can serve as a base for numerous soups.
Incorporate a variety of seasonal vegetables, beans for protein, and herbs like thyme and basil for aroma. A delightful minestrone packed with seasonal produce can hit all the right notes. Alternatively, think of a spicy lentil soup or even a soothing chicken rice soup that stays in step with your calorie goals.
- Some key elements for your soups:
- Base choice: low-sodium vegetable or chicken broth
- Protein source: add beans, lentils, or lean meats
- Flavor boosters: garlic, ginger, and fresh herbs
Low Calorie Bowls
In today’s culinary landscape, the bowl meal phenomenon has grown increasingly popular. Low calorie bowls can serve as a means to combine various low-calorie ingredients into one satisfying dish. Think about a grain base topped with colorful vegetables and protein, drizzled with a light dressing. For instance, a brown rice bowl with sautéed spinach, grilled chicken, and sesame dressing is not only pleasing to the eye but also fulfilling to the belly.
- Ideas to create your own bowls:
- Opt for a base of whole grains, like quinoa or brown rice
- Add a source of protein, such as tofu, chicken, or beans
- Pile on the veggies: go for raw, roasted, or steamed
- A light sauce or dressing can tie everything together without overwhelming calories
Each of these recipe inspirations serves not just to fill your belly, but also to stir your creativity in the kitchen. While navigating the ever-churning seas of low-calorie dining, let imaginative plates be your guiding star.
Incorporating Global Flavors
Exploring global flavors in low-calorie lunches opens a treasure chest of culinary diversity. Regional cuisines provide innovative ways to transform familiar ingredients into something unique and vibrant. This not only enhances the taste of meals but also enriches our dietary options. When incorporating global flavors, one can experience subtle shifts in taste, texture, and aroma that can turn a simple lunch into a delightful food adventure.
Being cognizant of various cultural culinary practices promotes an understanding of how spices, herbs, and cooking techniques can create dishes that are nutritious yet bursting with flavors. These influences lead to healthier eating habits while keeping meal preparation exciting. Below, we’ll take a look at how Mediterranean, Asian, and Latin American influences serve delicious low-calorie lunches.
Mediterranean Influences
The Mediterranean diet, renowned for its health benefits, celebrates natural ingredients. When crafting low-calorie lunches, consider using whole grains like quinoa or bulgur, vibrant vegetables such as bell peppers, and protein sources like grilled chicken or chickpeas. These foods not only sit well in terms of calorie count but shine with flavor.
- Spices and Herbs: Incorporating ingredients such as oregano, basil, or lemon zests can amplify the taste without piling on calories.
- Olive Oil: A drizzle of extra virgin olive oil serves as a healthy fat that adds richness while remaining heart-friendly.
- In Season: Take advantage of seasonal produce, as they often taste better and are usually more affordable.
"Mediterranean cuisine is not just about food but a lifestyle that values balance and flavor."
Asian Inspirations
Asian culinary traditions pack an impressive punch in flavor and health. From the zesty notes of Thai cuisine to the umami depth found in Japanese dishes, eastern flavors can uplift low-calorie lunches significantly.
- Rice Paper: For wraps or rolls, rice paper provides a light, crunchy base that is low in calories. Stuff them with fresh vegetables, tofu, or lean proteins for a refreshing meal.
- Broths and Soups: A warming bowl of miso or pho can be satisfying and low in calories, especially when loaded with vegetables.
- Fermented Ingredients: Incorporate kimchi or pickled vegetables. These not only add zing but also play a role in gut health.
Latin American Touches
Latin American cuisine thrives on bold flavors and colorful presentations. This region’s culinary offerings provide an array of low-calorie options that celebrate both taste and nutrition.
- Fresh Salsas: Utilizing tomatoes, onions, and cilantro, salsas can add zest to various dishes while keeping calories in check.
- Corn-Based Items: Opt for corn tortillas for wraps instead of bread, offering lower calories while providing fiber.
- Chiles and Spices: From chipotle to cumin, using these spices brings heat and depth without the addition of extra calories, keeping your dishes dynamic.
Incorporating global flavors into low-calorie lunches is not just about health. It’s about creating meals that inspire curiosity and enjoyment, encouraging us to explore beyond our kitchens. The world of flavors awaits just within reach!
Mindful Eating Practices
Nowadays, everyone seems to be in a hurry, chasing deadlines, racing against the clock, while meals become an afterthought. This approach, however, can detract from the enjoyment of food and the realization of what actually nourishes our bodies. Adopting mindful eating practices can radically change the lunch experience, transforming it from a simple refueling activity to a more engaging and health-promoting ritual. Mindful eating is about being present and aware during meals, allowing each bite to resonate, while also paying attention to one's physical hunger cues and emotional triggers.
Understanding Portions
One key aspect of mindful eating is understanding portions. Often, we are unaware of what a proper serving size really looks like. Be it that delicious quinoa salad or a hearty bowl of vegetable soup, it's all too easy to heap on those extra servings when not paying attention. Considering the plate method can help here. If you visualize your plate, imagine half of it filled with vibrant veggies, a quarter for lean proteins like grilled chicken or tofu, and a quarter for whole grains such as brown rice or farro. This visual representation helps keep our portions in check without having to resort to scales or measuring cups, both of which can feel excessive.
Choosing Ingredients Wisely
Being selective about ingredients is another essential element of mindful eating practices. Not all foods are created equal, and choosing wholesome, nutrient-dense options is vital. Focus on incorporating seasonal and local produce, which not only adds a burst of flavor but is often fresher and richer in nutrients. For example, swapping regular pasta with zoodles (zucchini noodles) is not only low in calories but also ramps up your veggie intake. On top of that, embracing natural flavors with herbs and spices instead of heavy sauces can make a significant impact on calorie count. The more aware you are while shopping or meal prepping, the more you'll align your food choices with your health goals.
Savoring Every Bite
Once you’ve portioned out and chosen your ingredients, it’s time to dig in. But wait! How often do we rush our meals, barely chewing, merely shoveling food into our mouths? Savoring every bite is imperative in mindful eating. This means taking the time to chew slowly and fully enjoy each flavor and texture – from the crunch of fresh greens to the silkiness of hummus. Try putting down your utensils between bites. You might be surprised to realize just how satisfying your lunch really is when you take a moment to appreciate it.
"Eating should be a joyful event, not a stressful one. Practicing mindful eating isn’t about restrictions; it’s about realizing how food serves you."
By integrating mindful eating practices into your daily routine, you will not only enjoy your meals more but also enhance your overall well-being. Ultimately, it leads to a healthier relationship with food, one that is rooted in awareness and appreciation.
Staying Motivated and Inspired
Staying motivated and inspired while exploring the world of low-calorie lunches can sometimes feel like a tough nut to crack. Cooking can become mundane if the same recipes keep repeating, making it easy to fall into a rut. To keep the fire burning in your culinary pursuits, it’s crucial to inject some excitement and variety into your meal planning. This not only maintains your interest but also ensures you're more likely to stick to nutritious choices, preventing those sneaky indulgences from creeping into your diet.
Exploring New Recipes
One of the most fulfilling aspects of cooking is experimenting with ingredients and flavors. Delving into new recipes serves as a catalyst for ongoing culinary exploration. It opens up avenues for creativity and brings a fresh perspective to your meals. Instead of rotating the same old lunch ideas, why not take a dive into cuisines you've never tried before?
Consider trying to whip up a Vietnamese rice paper roll on a busy weekday. They’re light, packed with vegetables and protein, and can be prepared in a jiffy. How about a Mediterranean quinoa salad? This can be made vibrant with fresh herbs and veggies, and tossed with a zingy lemon dressing. The more recipes you explore, the easier it is to notice patterns in what you enjoy. This process helps in developing your own personalized repertoire of low-calorie lunches that pleases both your palate and waistline.
Setting Culinary Goals
Establishing culinary goals can seem like a serious endeavor, but it’s all about fostering your passion for cooking. Think of it as putting a carrot in front of you to keep you engaged and excited. Start small: perhaps you might aim to try one new recipe a week or incorporate a seasonal vegetable into a dish. Setting these parameters provides a clear direction and can make your cooking journey feel less overwhelming.
You could also set nutritional goals alongside. For instance, maybe you want to increase your intake of protein or swap out simple carbs for whole grains. Each time you meet your culinary goal, it instills a sense of accomplishment that propels you forward. Celebrate the victories, big and small. Each new technique or ingredient mastered is a step toward becoming a more competent, confident cook.
Joining Culinary Communities
Last but not least, consider the power of community in your culinary endeavors. Joining culinary communities can open up a treasure trove of ideas, support, and inspiration that you might not find in isolation. Platforms such as reddit.com feature diverse groups where food enthusiasts share recipes, tips, and personal experiences about low-calorie lunches.
You might also find community via local cooking classes or social media groups. Engaging with fellow food lovers allows for the exchange of ideas and can even motivate you to try things outside your comfort zone. Sharing your own experiences and successes can provide a sense of belonging and accountability too.
"Cooking is like love. It should be entered into with abandon or not at all." - Harriet Van Horne The connections made and knowledge gained through these communities can be invaluable, inspiring you to continually seek out new, healthy, and delicious lunch options. Embrace this collective journey; remember, we learn best when we share and collaborate.
Making Adjustments for Dietary Needs
Considering dietary needs when crafting low-calorie lunches is paramount. In a world where people increasingly consider what goes into their bodies, having inclusive options can transform lunchtime from a mundane affair into a catered experience for all. Taking into account various dietary requirements not only demonstrates awareness and compassion but also holds practical benefits. For instance, ensuring that meals are adaptable can help match the tastes and preferences of diverse eaters, making them feel welcome and acknowledged around the table.
"Adjusting meals isn't just about subtraction; sometimes, it’s about addition and enhancement!"
Gluten-Free Options
Gluten intolerance or celiac disease affects a notable segment of the population, making gluten-free meals an essential consideration. Gluten is found in wheat, barley, and rye—substituting these can create delightful low-calorie lunches without compromising taste. Options like quinoa, brown rice, or gluten-free pasta can easily take center stage in your lunch.
A few tips to explore:
- Quinoa Salad: Mixed with fresh veggies, a drizzle of olive oil, and some lemon juice, it’s hearty yet light.
- Zucchini Noodles: Spiralize some zucchini and toss them with a rich tomato sauce for a fresh twist on the classic pasta dish.
- Chickpea Curry: Packed with flavor and protein, curry can be served with basmati or cauliflower rice.
These options maintain flavor integrity and depth while being kind on the waistline.
Vegan and Vegetarian Variations
For those who eschew animal products or simply prefer plant-based meals, making low-calorie lunch adjustments is a natural fit. Focusing on legumes, nuts, seeds, and a vibrant medley of vegetables creates a spectrum where taste and nutrition can flourish.
Examples to consider:
- Chickpea Wraps: Use lettuce leaves to wrap chickpeas, hummus, and assorted vegetables for a refreshing meal that’s easy to assemble.
- Stuffed Bell Peppers: Fill a bell pepper with a mixture of quinoa and black beans, topped with a sprinkle of nutritional yeast for a cheesy flavor without the dairy.
- Smoothie Bowls: Blend your favorite fruits and veggies and top with nuts, seeds, or shredded coconut.
These dishes not only cater to ethical eating choices but also serve a hearty punch of flavors.
Low-Carb Substitutes
Cutting back on carbs doesn't mean sacrificing flavor or satisfaction. Crafting a low-calorie lunch while keeping carbs at bay requires a dash of creativity. Opting for vegetables that provide a satisfying crunch and texture can easily replace traditional starchy sides.
Some ideas include:
- Cauliflower Rice: A versatile base for stir-fries and curries, it soaks up flavors beautifully without the carbs.
- Cabbage Wraps: Instead of tortillas, using cabbage leaves offers a crisp alternative for filling with protein-rich fillings.
- Egg-Based Meals: Think frittatas packed with veggies or savory egg muffins for on-the-go lunches.
These alternatives keep you full and satisfied while keeping calorie counts down.
Nut-Free Alternatives
Nut allergies remain a serious concern for many individuals, so providing nut-free options is both a necessary adjustment and a show of consideration. Fortunately, there are plenty of tasty ways to implement crunch and creaminess without using nuts.
For example:
- Sunflower Seed Butter: Just as versatile as peanut butter, it can be spread on whole grain bread or paired with fruits.
- Pumpkin Seeds: These can be lightly toasted and sprinkled atop salads or incorporated into savory dishes for added texture.
- Coconut Yogurt: Great base for dressings or dips, it offers creaminess without any nut involvement.
Creating nut-free meals ensures everyone can enjoy their lunch without concern.
Ultimately, making these adjustments not only opens up options for everyone at the table but also keeps lunch exciting and diverse. By understanding and accommodating different needs, you’re on your way to becoming a culinary virtuoso with lunch as your canvas.
