New Mama Glo Bars (lactation-friendly, nut-free)

by Angela (Oh She Glows) on September 26, 2016


“I’ve officially polished off my ‘postpartum’ Glo Bar stash.” This is what I wrote on Snapchat early in September to accompany a photo of me gobbling up my last lonely bar from the freezer. I had overestimated my self-control at 9 months pregnant just a tad, thinking I could stock the freezer a month early with Glo Bars so I would have them handy to bring to the hospital and to enjoy once home. Fool! Here is my not-so-spoiler alert: I have zero self-control when there’s a food I love in the house. Obviously. So I made another couple batches (oh darn), only this time I waited until I was ready to pop (a.k.a.…right now).

I’m really excited to share this Glo Bar recipe today because not only is it crazy delicious and a cinch to throw together, but these bars contain ingredients that are thought to help boost milk supply in breastfeeding mamas (such as oats, flax, sesame, and coconut). Don’t worry, though, anyone can enjoy these bars. In fact, Eric assures me that his cup size hasn’t increased one bit since becoming a fan himself.

Another thing I love about these Glo Bars is that they are nut-free; when I was nursing Adriana in the early days, I suspected that when I ate nuts it caused her to be fussy. This can also be true for chocolate, so I purposely left that out of this recipe, as well (just in case). If nuts and chocolate aren’t an issue for you, though, feel free to tweak the mix-ins to your heart’s content. Another bonus of using seeds over nuts is that seeds tend to be a bit more wallet-friendly. This year, I’ve really gotten into using sunflower seeds for this very reason.

newmamaglobars-4780  newmamaglobars-4771 newmamaglobars-4775  newmamaglobars-4779

4.9 from 29 reviews

New Mama Glo Bars

Vegan, gluten-free, no bake/raw, nut-free, refined sugar-free, soy-free


I created these Glo Bars with new mamas in mind, but rest assured that they can be enjoyed by all! These nut-free Glo Bars contain oats, ground flax, sesame seeds, and coconut oil, all of which are thought to help boost milk supply in breastfeeding women. They are a great no-bake bar to store in the freezer before baby arrives, too; I love to keep a stash in my freezer so I always have some on hand. I purposely made these bars nut- and chocolate-free because, in some cases, these foods can contribute to fussy breastfed babies (of course, every baby is different—tweak as you see fit!). But it also makes them a great nut-free option for after-school snacks, too!

12 bars
Prep time
Cook time
0 Minutes
Chill time
10 minutes


For the dry ingredients:
  • 1 1/2 cups (150 g) gluten-free rolled oats
  • 3/4 cup (25 g) gluten-free rice crisp cereal
  • 1/4 cup (40 g) white sesame seeds*
  • 1/4 cup (40 g) pepita seeds*
  • 1/4 cup (30 g) ground flaxseed
  • 1/3 cup (45 g) dried cranberries or dried cherries**
  • 2 tablespoons (12 g) unsweetened dried shredded coconut
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pink Himalayan salt or fine sea salt
For the wet ingredients:
  • 1/2 cup (125 mL) brown rice syrup***
  • 1 tablespoon (15 mL) pure maple syrup
  • 1/4 cup (63 g) unsweetened sunflower seed butter****
  • 1/2 tablespoon (7.5 mL) coconut oil
  • 1 teaspoon (5 mL) pure vanilla extract


  1. Line a 9-inch square pan with a piece of parchment paper. I like to leave some overhang so the bars are easy to lift out after freezing.
  2. In a large bowl, stir together the dry ingredients (oats, cereal, sesame seeds, pepita seeds, ground flaxseed, dried fruit, coconut, cinnamon, and salt).
  3. Add the brown rice syrup into a small pot over low heat. Stir in the maple syrup, sunflower seed butter, and coconut oil until combined. When the mixture is warm and runny remove from heat. Stir in the vanilla.
  4. Immediately pour the brown rice syrup mixture over the dry ingredients (I use a spatula to scoop every last drop!) and with a large metal spoon, stir until the oats are fully coated in the syrup mixture. This can take some elbow grease, but we don’t want any dry patches, so mix well.
  5. Scoop the mixture into the prepared pan and spread out evenly. I like to lightly wet my hands and use them to spread the mixture out. Grab a small pastry roller if you have one, and roll the mixture until even and smooth. Or, simply press down firmly with your hands—the more you pack down the mixture the better the bars hold together. Using your fingertips, press the mixture downward along the edges to create straight edges.
  6. Place the pan in the freezer, uncovered, for about 10 to 15 minutes until the bars firm up enough to slice. Remove the slab and place on a cutting board. With a pizza slicer, slice the bars into 12 equal bars.
  7. Wrap each bar separately in plastic wrap. Store in the fridge for up to 1 week, or freeze the wrapped bars in a freezer-safe zip bag for 4 to 6 weeks. The bars will firm up when chilled. You can let them sit at room temperature for 5–10 minutes before enjoying, if desired.

Nutrition Information

Serving Size 1 of 12 bars | Calories 220 calories | Total Fat 9 grams
Saturated Fat 2 grams | Sodium 70 milligrams | Total Carbohydrates 31 grams
Fiber 3 grams | Sugar 12 grams | Protein 5 grams
* Nutrition data is approximate and is for informational purposes only.


  • * These bars are great with toasted sesame and pepita seeds, as well as raw.
  • ** To make the bars look extra colourful, like in the photo, I like to scatter the dried cranberries on top (along with a handful of pepitas) before pressing the mixture into the pan.
  • *** There are no substitutes for brown rice syrup unfortunately. I've tested all different liquid sweeteners and nothing else binds the bars enough.
  • **** Organic Sunbutter (smooth) is my go-to store-bought brand. Make sure it's silky smooth and not dry and hard.


By the way, a batch or two of these bars would make a great gift for a mama-to-be!

Last but not least, I’d like to share another roundup of #osgeveryday blog tour posts. A huge thanks to these talented bloggers for all their support! Be sure to check out the links below for recipe sneak peeks, giveaways, and fun Q+As.

Ambitious Kitchen

Keepin’ It Kind


Edible Perspective (Ash dishes on the behind the scenes of shooting the book!)


Eat Chic Chicago

Healthy Helper Blog

Erin’s Inside Job

The Vegan 8

Dolly and Oatmeal

Blissful Basil

Half Baked Harvest

Veggie Inspired

Let's get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+

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{ 65 comments… read them below or add one }

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elysa barron November 10, 2016 at 11:15 am

i have made quite a few batches of these – usually these would be sweeter than i like, but nursing craves more sugar.

do you have a recipe for grilled cheese without using daiya or another vegan cheese? i was craving some grilled cheese & tomato soup. i did a quick search on your site but couldn’t find any grilled cheese recipes.


Angela Liddon December 6, 2016 at 12:25 pm

Hi Elysa, I don’t have a recipe for that yet, but it’s definitely an idea I’ll have to keep in mind for the future! :)


LohrW November 13, 2016 at 9:57 pm

Thank you for creating such a great recipe for those of us with nut allergies!! I have a lot of friends that are vegan and, as much as I’d like to, I find it difficult finding recipes with ingredients that I can eat. I made an earlier verision of this recipe before (without sesame seeds) and thought it was delicious–surprised to say this new recipe is even better! I really enjoy the sunflower seeds as well and love these especially with dried cherries when I can get them. Please keep posting nut-free options!!


Angela Liddon November 14, 2016 at 4:04 pm

Hi there! Thank YOU for the thoughtful comment. I’m so happy you enjoyed the new recipe!


Jean November 14, 2016 at 3:25 pm

Hi Angela :) I just finished making the bars and….oh…..delicious! I am so happy they turned out, so easy to make. I just bought your 2 cookbooks after falling in awe of “Oh She Glows Every Day” in a restaurant a couple of weeks ago (and that was only flipping quickly through a couple of pages…). I’m now hooked. Thank you Angela for being an inspiration and for your talent which permitted your recipes to reach my house. I am grateful to have found you ?


Angela Liddon November 14, 2016 at 4:39 pm

Thank you so much for the lovely comment, Jean! I hope you enjoy the cookbooks, and love whatever recipes you decide to try first. :)


Jess Scarbrough November 16, 2016 at 5:21 am
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These are GREAT! Thanks for sharing! I have been keeping these on hand and grabbing one when I get SO hungry nursing my newborn in the middle of the night. My husband is also in love with them and takes the to work for an afternoon snack. ╰(*´︶`*)╯♡


Angela Liddon November 16, 2016 at 11:57 am

Oh, I’m so happy you’ve been enjoying them, Jess! Congrats on your new little one. :)


Jess Scarbrough November 16, 2016 at 12:45 pm
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Thank you! Congratulations on your gorgeous little one as well!!! Btw, I made some and only had toasted sesame seeds from the Asian market… it was a little weird but still quite edible. Just in case you ever get curious. ;)


Fiona November 30, 2016 at 3:27 pm
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Yummy! I made these today to share with a couple of friends – we each had a baby within 2 months. I didn’t have brown rice syrup so used agave and left out the maple syrup. I also used soaked and dehydrate buckwheat rather than the crisped rice cereal as I don’t like it (unless coated in chocolate!) and didn’t want to be left with most of a packetful. I’ve just tasted one and I DON’T WANT TO SHARE THEM! They are delicious, thank you so much for the recipe.


nabila December 1, 2016 at 11:47 am

every person like spicy food


Syd December 21, 2016 at 10:16 pm
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Congrats on the baby! I just made these and they were really good but they were a little too sweet for me. Is there any way I could make them with less sugar? I know the rice syrup is important for binding the bars and getting them to stay together but do you know if there is something else that would hold these together that I could substitute part of the syrup for?


Angela Liddon February 27, 2017 at 11:08 am

Hey Syd, Thanks for the congrats, and I’m sorry I’m a bit late getting back to you on this. I hear what you’re saying about the sweetness! You might be able to swap out a tablespoon of rice syrup with a tablespoon of nut/seed butter. I’d also suggest cutting back on the maple syrup (or maybe omitting it altogether), and making sure your sunflower seed butter or nut butter is unsweetened, as that should help, too. If you experiment a bit, I’d love to know what you find works!


Edgar December 27, 2016 at 1:25 am
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Looks like a great recipe! My daughter will definitely love this :)


Jennifer December 31, 2016 at 12:37 am
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LOVE your cookbook and am working my way through, recipe by recipe. Not a vegan, nor even a vegetarian, btw. For those who asked for alternatives for the sweetener/binder, I used 1/4 c. organic coconut syrup (low GI) and 1/4 c. maple syrup and the bars held together beautifully.


Angela Liddon January 3, 2017 at 10:10 am

Thanks for sharing, Jennifer!


Deanna January 7, 2017 at 8:19 am

Hi Angela :)

I love this recipe, but for some reason both times I have made it the granola bars don’t stay solid enough. I press them firmly and freeze them, but once they return to room temp they start falling apart. Any idea which of the ingredients could be the cause, or what I could adjust?

Thanks for you help and all of your amazing recipes!


Angela Liddon March 28, 2017 at 9:35 am

Hey Deanna, I’m sorry to hear you’ve been having trouble getting the bars to hold together! Assuming you haven’t made any substitutions (the brown rice syrup is really key; I haven’t found any other liquid sweetener that binds the bars well enough), and are being sure to compact the bars as much as possible (which it sounds like you are!), my guess is that your sunflower seed butter may be a bit too much on the dry side. You want it smooth and silky. Alternatively, it might be that the bars are spread too thin. It should help to store them in the fridge, too, rather than letting them sit too long at room temp…though if you’re bringing them for work or packing them for school, I know that may be a challenge. Hopefully one of these suggestions helps you out! Worse comes to worst, you could always use the crumbles as a topping for your fave yogurt or a smoothie bowl. ;)


Carolyn January 16, 2017 at 1:26 am
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These are absolutely delicious! This is my first time using one of your recipes and it certainly won’t be the last! The sunflower seed butter is also delicious thank you for sharing. I will be making and freezing these for school lunches.
Happy Aussie Mum ????


Angela Liddon January 16, 2017 at 3:48 pm

I’m so happy you liked the recipe, Carolyn! I hope you enjoy whatever recipe of mine you decide to try next just as much. :)


Colette January 16, 2017 at 5:05 pm

Thanks Angela! Today is my due date and my little guy seems very content to stay put, so I decided to make this to go along with all my other food prep, including a few of your soups. These are fantastic and since you said sesame seeds are thought to boost milk supply I used tahini in place of sun butter and they are still quite tasty!!!


Angela Liddon January 17, 2017 at 1:37 pm

Hey Colette, I’m glad you’re liking the bars! Congratulations on your pregnancy – I hope you meet your little guy soon, and wish you and your family all the best. :)


Carolyn January 23, 2017 at 2:57 pm
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I LOVE these bars! I made them and tried to give some to my college student daughter and my husband was scared there wouldn’t be any for him! I make a few pans and load up the freezer my entire family loves them!


Beth February 20, 2017 at 4:26 pm
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These bars are fantastic, although I find them a bit too sweet for me. I wonder if they would still hold together if I reduced the rice syrup, or if there’s another way to reduce the sweetness a little bit.


Angela Liddon February 27, 2017 at 11:04 am

Hi Beth, I totally hear what you’re saying about the sweetness! I worry that reducing the rice syrup would leave the bars a bit crumbly and falling apart, so I think I’d suggest cutting back on the maple syrup (or maybe omitting it altogether) instead. Also, make sure your sunflower seed butter or nut butter is unsweetened, as that should help, too. You might be able to swap out a tablespoon of rice syrup with a tablespoon of nut/seed butter too. If you experiment a bit, I’d love to know what you find works.


Beth Summers February 27, 2017 at 9:45 pm

Thanks for the tip! You’re right, my sunflower butter was sweetened. I tried the recipe again without the maple and I substituted unsweetened almond butter because I don’t have access to ready-made unsweetened sunflower butter. It was perfect! This recipe will definitely become a go-to snack for us!


Angela Liddon February 28, 2017 at 10:29 am

Wonderful! So happy to hear the modifications were a success!


Jennifer Love May 30, 2017 at 5:42 pm
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These are so good! I am expecting, my sister in law just had a baby and I have 4 close friends expecting over the summer so I will be making this again and again!


Angela Liddon May 31, 2017 at 9:21 am

So glad they’re a hit, Jennifer! Congrats to you on your pregnancy (as well as to your friends, hah), and to your sister-in-law on the new little one. :)


Emily May 31, 2017 at 2:38 pm
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Delicous! I’m feeding two babies right now… my newborn and my 18 month old! That’s my excuse for eating all of the granola bars in a few days… Hubby loves them too. He takes them to work for a snack. I make a double batch now that I know how fast they disappear in my house!
They are sweet enough without the maple syrup though, although it does add a nice flavor. I’ve made these according to the recipe and they get five stars. I’ve also made them w/ added chia seeds, hemp hearts, sunflower seeds and whatever other random seeds I have around the house.

Thank you!


Angela Liddon June 1, 2017 at 8:12 am

I’m so happy you’re enjoying the bars, Emily. Congrats on your growing family!!


Sheileen June 28, 2017 at 6:06 pm

Hi! My son has a gluten, egg and dairy allergy, and your website and books are such a great help. Thanks for the wonderful recipes! I was wondering if it would be possible to substitute dates for the brown rice syrup? Thanks so much.


Angela Liddon July 10, 2017 at 9:13 am

Hey Sheileen, I’m so happy you are all enjoying the recipes! Thanks :) As for using dates in this recipe, I haven’t tried it myself, but I do know that dates are a fantastic binder. I can’t see why it wouldn’t work (with some experimentation, if you’re up for it). Happy baking!


Julia Kruz July 14, 2017 at 3:17 pm

Those bars look delicious! It’s a bit complex (too many ingredients),
but I am so trying it this weekend


Julia Kruz July 17, 2017 at 3:24 am

Gluten-free, no bake/raw, nut-free, refined sugar-free, soy-free bars for 15 mins sounds amazing. For a very long time I was looking for a recipe like this. I hope my family of athletes will be happy when I cook these bars. In some way it looks like pre-workout food :) Thx for sharing recipe!


Angela Liddon July 17, 2017 at 12:11 pm

I hope the’ll be happy too, Julia!


Katya August 13, 2017 at 11:16 am

I have all the ingredients to make this bars. But noticed that I got puffed rice cereal instead of the crispy. Do you think it will work? Or better to get the crispy one? Thank you!


McKenzie August 21, 2017 at 9:29 pm
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I LOVE this recipe. I was wondering what your email was so I could contact you. I actually have some questions as I a thinking about going vegan. Thanks!


Jennifer September 17, 2017 at 6:14 pm

McKenzie, Angela’s cookbook makes it so easy to go to a full Plant Based eating style! My daughter (21) and I are on our 6th week and absolutely see a difference in our health and energy! The recipes are not complicated. If you are not convinced watch YouTube video called “What the Health” and “Food Choice”. Good Luck!


Jennifer September 17, 2017 at 6:10 pm
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LOVE these! made them last night, and so happy how easy they were to make and how delicious! I used 1/8 of sunflower seeds and an 1/8 of the green pumpkin seeds. Wrapped them up as instructed and now my daughter can grab one to put into her lunch.


mary September 21, 2017 at 6:16 am
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I love these glow bar today only I will try to prepare this bar. thanks for sharing a healthy food recipe.


Aget October 7, 2017 at 12:16 am

It is really amazing!!!
And looks like so yummy, I am waiting for your next blog which is related to fitness exercise


kikidoll December 29, 2017 at 7:45 pm
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These New Mama Glo Bars are phenomenal!!! Just made a batch for a new mama and now I’m going to whip some for myself. Yum, yum, yum!!


Angela (Oh She Glows) December 31, 2017 at 11:06 am

Aww thank you! So happy you love them as much as we do


Jesse January 10, 2018 at 11:34 am

I have made these bars using half molasses and half brown rice syrup. The molasses adds a distinct flavor as well as a boost of Iron. I love to eat the molasses bars with a clementine for the perfect absorbable Iron enhanced snack.


Trista January 18, 2018 at 6:58 pm

Hi Angela,

Can any nut butter be used to replace the sunflower seed butter in this recipe?



Angela (Oh She Glows) January 19, 2018 at 12:10 pm

Hey Trista, As long as you enjoy the flavour of the nut butter you’d like to use I think it should be fine.


wamae March 8, 2018 at 3:22 pm

Hi angela.
Wondering if I can substitute agave for brown rice syrup.
I have made them in the past with the brown rice syrup but I can ‘t seem to find the syrup in the closest grocery stores to my home. Headed on a trip grabbed agave instead? Have you tried this or would recommed/not recommend.

Thanks wa mae


Angela (Oh She Glows) March 12, 2018 at 9:12 am

Hey there! Unfortunately brown rice syrup is the only sweetener that binds the bars enough (I’ve tested them all!) and if you use another kind like agave they will crumble and fall apart. But if you don’t mind the crumbling then give it a shot! Just keep in mind that agave is much sweeter than BRS and so you may find the bars to be too sweet unless you tweak the recipe.


Sandi May 27, 2018 at 11:14 pm
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I’m nearly 38 weeks pregnant and I just made a batch of these to freeze for after the baby is born. I took a taste and they’re delicious! I can’t wait to eat them! Thank you for the wonderful recipe.


Angela (Oh She Glows) May 28, 2018 at 8:06 am

So happy to hear that Sandi! Congrats on your pregnancy. Thinking of you these last weeks :)


Anne June 25, 2018 at 2:12 pm
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These are so good!! They taste great and I love the crispiness. I stumbled upon this recipe looking for low-FODMAP snacks and I make them every week now. I was a little afraid I wouldn’t be able to find some of the ingredients but Trader Joe’s had everything. Thanks for this delicious recipe!


Angela (Oh She Glows) June 26, 2018 at 1:16 pm

Hey Anne, I’m so happy the bars are a big hit! We can’t get enough of them around here. Really easy to mix up the add-ins too.


Sandi July 6, 2018 at 4:36 pm

I made a batch of these to freeze when I was 38 weeks pregnant. I am now one month postpartum and just ate the last one yesterday. Definitely one of my favorite recipes and so good to have on hand while breastfeeding and hungry all the time! I can’t wait to make another batch if I can ever find a spare moment!


Angela (Oh She Glows) July 9, 2018 at 8:28 am

Goodluck with the rest of your pregnancy Sandi! I’m so glad these bars were a hit. :)


Roo September 30, 2018 at 12:50 pm

I added dried blueberries in addition to dried cranberries, and a few dark chocolate chips. They turned out so wonderfully!
Thank you for creating a snack that I am able to send to school!


Angela (Oh She Glows) October 1, 2018 at 7:05 am

I love your additions…so good! Thanks for sharing :)


Penny October 7, 2018 at 10:25 am
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I love all versions of your glo bars but I am having a great deal of difficulty finding brown rice syrup. I used to get it at Thrive but they don’t have it anymore. Do you have ideas for where to buy the brown rice syrup or a substitution? thanks and thanks for all your recipes and inspritation!


Angela (Oh She Glows) October 9, 2018 at 6:59 am

Hi Penny, Thanks for the Glo Bar love :) I find many grocery chains carry it now (often located in the organic/gluten-free section/aisle). Not sure where you are located but grocery stores like Fortinos & Superstore/Loblaws carry it, and of course natural grocers like Organic Garage or Whole Foods. You can also buy it on Hope this helps!


Lauren November 12, 2018 at 10:47 am
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Hi Angela, I swear there is a shortage of rice syrup in Canada right now. I’ve called and gone everywhere! Amazon seems to be the best bet but shipping will take over a month. Do you think that barley malt syrup might work as a replacement?


Angela (Oh She Glows) November 12, 2018 at 2:31 pm

Hey Lauren, Oh no! I’ve heard this from other blog readers recently too. I bet there was a recall as it’s out of stock on and as well. I believe I tried barley malt syrup many years ago and I didn’t like it (both the flavour and didn’t find it held together as well). Sorry I can’t help you more! Now I’m off to check my supply, lol. A girl needs glo bars!!


Anne December 18, 2018 at 10:19 am

Greetings! Can you use almond or peanut butter instead of sunflower seed butter?
Thank you!


Angela (Oh She Glows) December 18, 2018 at 4:04 pm

Hi Anne, Yes absolutely! Just make sure the almond or peanut butter is all natural and it should work just fine.


MairaNutrition January 2, 2019 at 9:57 pm
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Hi Angela.Thank you for creating such a great recipe for those of us with nut allergies!! I have a lot of friends that are vegan and, as much as I’d like to, I find it difficult finding recipes with ingredients that I can eat.


Angela (Oh She Glows) January 3, 2019 at 9:57 am

So glad you are enjoying the nut-free recipes Maira!


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