High-fiber food can get repetitive fast when the usual options are plain oatmeal, steamed greens, or another basic grain bowl. These 13 recipes push those familiar ingredients in different directions, from mango guacamole and apple-pecan baked oatmeal to loaded rice bowls, creamy pasta, and farro salad with herbs and pistachios. The lineup covers breakfast, hearty dinners, salads, sides, a dip, and a chilled dessert, with plenty of beans, oats, fruit, vegetables, and whole grains worked into the mix.
k9a 4=2DDlQHA\3=@4<\9625:?8QmuC:E@ !:6k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ad^`_^$>2==0uC:E@\!:6]A?8Q 2=ElQp H9:E6 A=2E6 H:E9 2 D6CG:?8 @7 uC:E@ A:6[ E@AA65 H:E9 4@C? 49:AD[ :D D9@H? @? 2 =:89E DFC7246]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ad^`_^$>2==0uC:E@\!:6]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?QmuC:E@ !:6] !9@E@ 4C65:Ei #6EC@ #64:A6 q@@<]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmqF:=E 2C@F?5 2 D2F4J 3667\2?5\362? 32D6[ kDEC@?8muC:E@ !:6k^DEC@?8m =2J6CD A:?E@ 362?D[ C65 6?49:=252 D2F46[ E24@ D62D@?:?8[ r96552C[ 2?5 4CF?49J 4@C? 49:AD :? ba >:?FE6D] %96 C64:A6 >2<6D e D6CG:?8D[ H:E9 E96 C6D6CG65 49:AD 25565 2E E96 6?5 D@ E96J <66A E96:C E6IEFC6] $A@@? :E :?E@ 3@H=D 2?5 7:?:D9 6249 A@CE:@? H:E9 @?:@?[ D42==:@?D[ D@FC 4C62>[ @C ;2=2A6ñ@D 7@C 2 42DF2= DFAA6C]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^C6EC@C64:A63@@<]4@>^7C:E@\A:6^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmuC:E@ !:6k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qm%C@A:42= |2?8@ vF242>@=6k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_a^$>2==0%C@A:42=\|2?8@\vF242>@=6]A?8Q 2=ElQp 3@H= @7 %C@A:42= >2?8@ 8F242>@=6 D:ED ?6IE E@ 2 DA@@?[ E@CE:==2 49:AD[ 2?5 EH@ >2?8@6D @? 2 H9:E6 DFC7246]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_a^$>2==0%C@A:42=\|2?8@\vF242>@=6]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qm%C@A:42= |2?8@ vF242>@=6] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmrC62>J 2G@425@ 86ED DH66E 7CF:E 2?5 6IEC2 4CF?49 :? kDEC@?8m%C@A:42= |2?8@ vF242>@=6k^DEC@?8m[ 2 `d\>:?FE6 5:A >256 H:E9 >2?8@[ ;:42>2[ C65 @?:@?[ 82C=:4[ =6>@? ;F:46[ 2?5 4:=2?EC@] %96 42C5 J:6=5D c D6CG:?8D 2?5 <66AD E96 >:IEFC6 D=:89E=J 49F?<J C2E96C E92? 7F==J D>@@E9] $6E :E @FE H:E9 E@CE:==2 49:AD[ A:E2 H6586D[ @C 7C6D9 G686E23=6D[ @C 255 :E E@ E24@D 2?5 3FCC:E@ 3@H=D]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^EC@A:42=\>2?8@\8F242>@=6^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQm%C@A:42= |2?8@ vF242>@=6k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qm$H2>A !@E2E@6D W$=@H r@@<6CXk^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_a^$>2==0$H2>A\!@E2E@6D\$=@H\r@@<6C]A?8Q 2=ElQp 3@H= @7 $H2>A !@E2E@6D H:E9 4@@<65 8C66? 362?D[ D=:465 D2FD286[ 2?5 92=G65 A@E2E@6D[ E@AA65 H:E9 4C:DAJ 7C:65 @?:@?D]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_a^$>2==0$H2>A\!@E2E@6D\$=@H\r@@<6C]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qm$H2>A !@E2E@6D W$=@H r@@<6CX] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qm$=@H\4@@<65 323J A@E2E@6D D@2< FA r2;F? D62D@?:?8[ 82C=:4[ @?:@? D@FA >:I[ 3C@E9[ 2?5 3FEE6C :? kDEC@?8m$H2>A !@E2E@6D W$=@H r@@<6CXk^DEC@?8m] vC66? 362?D 2?5 D=:465 D>@<65 D2FD286 >2<6 :E 2 7F== @?6\A@E 5:D9 E92E E2<6D d 9@FCD `d >:?FE6D 2?5 7665D g] p55 4C:DAJ 7C:65 @?:@?D 2E E96 E23=6[ E96? A@CE:@? :E DEC2:89E 7C@> E96 D=@H 4@@<6C @? 2 52J H96? 5:??6C ?665D =:EE=6 =2DE\>:?FE6 H@C<]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^DH2>A\A@E2E@6D\D=@H\4@@<6C^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQm$H2>A !@E2E@6D W$=@H r@@<6CXk^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qmq66E $2=25 H:E9 v@2E r966D6 U2>Aj (2=?FEDk^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0q66E\$2=25\H:E9\v@2E\r966D6\(2=?FED]A?8Q 2=ElQp A=2E6 @7 q66E $2=25 H:E9 v@2E r966D6 U2>Aj (2=?FED[ D6CG65 H:E9 2 7@C< 2?5 DA@@? @? E96 D:56]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0q66E\$2=25\H:E9\v@2E\r966D6\(2=?FED]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qmq66E $2=25 H:E9 v@2E r966D6 U2>Aj (2=?FED] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qmt2CE9J C@2DE65 366ED >66E >:I65 8C66?D[ E2?8J 4966D6[ E@2DE65 ?FED[ 2?5 5:== :? kDEC@?8mq66E $2=25 H:E9 v@2E r966D6 U2>Aj (2=?FEDk^DEC@?8m] p 32=D2>:4[ 9@?6J[ 2?5 s:;@? G:?2:8C6EE6 E:6D E96 D2=25 E@86E96C[ H9:=6 E96 7F== C64:A6 E2<6D ` 9@FC d >:?FE6D 2?5 D6CG6D c] #@2DE E96 366ED 29625 7@C 72DE6C 2DD6>3=J[ E96? A=2E6 :E 7@C =F?49 @C 2=@?8D:56 49:4<6?[ D2=>@?[ DE62<[ @C 4CFDEJ 3C625]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^366E\D2=25\H:E9\8@2E\4966D6\H2=?FED^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmq66E $2=25 H:E9 v@2E r966D6 U2>Aj (2=?FEDk^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qmr=2DD:4 q=24< q62? U2>Aj r@C? $2=25k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ad^_c^q=24<\q62?\r@C?\$2=25\%q$];A8Q 2=ElQp 4=@D6\FA @7 2 DA@@?7F= @7 3=24< 362?[ 4@C?[ 2?5 G686E23=6 D2=25 96=5 23@G6 2 3@H= 7:==65 H:E9 E96 D2>6 D2=25]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ad^_c^q=24<\q62?\r@C?\$2=25\%q$];A8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qmr=2DD:4 q=24< q62? U2>Aj r@C? $2=25] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmrC:DA G686E23=6D 2?5 2 D>@<J =:>6 5C6DD:?8 8:G6 kDEC@?8mr=2DD:4 q=24< q62? U2>Aj r@C? $2=25k^DEC@?8m A=6?EJ @7 4@=@C 2?5 E6IEFC6 H:E9@FE 2?J 4@@<:?8] q=24< 362?D[ 4@C?[ 8C2A6 E@>2E@6D[ C65 36== A6AA6C[ ;2=2A6ñ@[ 4:=2?EC@[ 2?5 C65 @?:@? 4@>6 E@86E96C :? `d >:?FE6D 2?5 >2<6 e D6CG:?8D] t249 @?6\4FA A@CE:@? 4@?E2:?D 2? 6DE:>2E65 g 8C2>D @7 7:36C] r9:== :E 7@C b_ >:?FE6D[ E96? D6CG6 :E H:E9 8C:==65 >62E[ E24@D[ 32<65 DH66E A@E2E@6D[ @C E@CE:==2 49:AD]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^3=24<\362?\4@C?\D2=25^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmr=2DD:4 q=24< q62? U2>Aj r@C? $2=25k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qm{6>@? !2DE2 H:E9 !62D U2>Aj !2?46EE2k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_a^$>2==0{6>@?\!2DE2\H:E9\!62D\!2?46EE2]A?8Q 2=ElQp H9:E6 3@H= 7:==65 H:E9 {6>@? !2DE2 H:E9 !62D U2>Aj !2?46EE2[ A=2465 @? 2 A2EE6C?65 DFC7246 H:E9 J6==@H 7=@H6CD 2?5 2 7=@C2= ?2A<:? ?62C3J]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_a^$>2==0{6>@?\!2DE2\H:E9\!62D\!2?46EE2]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qm{6>@? !2DE2 H:E9 !62D U2>Aj !2?46EE2] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qm$9@CE A2DE2 EFC?D 4C62>J 2?5 3C:89E :? kDEC@?8m{6>@? !2DE2 H:E9 !62D U2>Aj !2?46EE2k^DEC@?8m[ H9:49 4@>3:?6D 4C:DA A2?46EE2[ D92==@E[ 82C=:4[ 7C@K6? A62D[ 962GJ 4C62>[ =6>@?[ 2?5 !2C>6D2?] p 3FEE6C65 A2?<@ E@AA:?8 3C:?8D 4CF?49[ H9:=6 E96 7F== 5:D9 E2<6D b_ >:?FE6D 2?5 D6CG6D c] qC:?8 :E @FE H2C> 7@C 2 H66<?:89E 5:??6C H:E9 2CF8F=2 D2=25[ C@2DE65 2DA2C28FD[ @C 3C625 2=@?8D:56 7@C 2? 62DJ DFAA6C]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^=6>@?\A2DE2\H:E9\A62D\A2?46EE2^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQm{6>@? !2DE2 H:E9 !62D U2>Aj !2?46EE2k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qm$EC2H36CCJ !C6EK6= $2=25k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0$EC2H36CCJ\!C6EK6=\$2=25]A?8Q 2=ElQp D=:46 @7 DEC2H36CCJ AC6EK6= D2=25 H:E9 H9:AA65 4C62> @? 2 H9:E6 A=2E6[ D9@H:?8 =2J6CD @7 C65 86=2E:?[ 4C62>J 7:==:?8[ 2?5 AC6EK6= 4CFDE]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0$EC2H36CCJ\!C6EK6=\$2=25]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qm$EC2H36CCJ !C6EK6= $2=25] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qmp D2=EJ AC6EK6= 4CFDE DFAA@CED 4C62> 4966D6[ H9:AA65 E@AA:?8[ DEC2H36CCJ 86=2E:?[ 2?5 D=:465 36CC:6D :? kDEC@?8m$EC2H36CCJ !C6EK6= $2=25k^DEC@?8m] %96 42C5 =:DED bd >:?FE6D 2?5 `a D6CG:?8D[ 3FE E96 7:?:D965 A2? 2=D@ ?665D 2E =62DE c E@ e 9@FCD :? E96 C67C:86C2E@C D@ E96 E@A =2J6C D6ED] rFE :E :?E@ 49:==65 DBF2C6D 7@C 2 A@E=F4< 56DD6CE @C 2CC2?86 D>2==6C A:646D @? 2 56DD6CE EC2J]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^DEC2H36CCJ\AC6EK6=\D2=25^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQm$EC2H36CCJ !C6EK6= $2=25k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qmq2<65 +:E:k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_`^$>2==0q2<65\+:E:]A?8Q 2=ElQp 4=@D6\FA @7 2 H@@56? DA@@? =:7E:?8 2 D6CG:?8 @7 32<65 K:E: H:E9 >6=E65 4966D6 2?5 E@>2E@ D2F46 7C@> 2 42DD6C@=6 5:D9]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_`^$>2==0q2<65\+:E:]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qmq2<65 +:E:] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmxE2=:2? D2FD286[ >FD9C@@>D[ 8C66? A6AA6C[ 4CFD965 E@>2E@6D[ C:4@EE2[ !2C>6D2?[ 2?5 >@KK2C6==2 7:== kDEC@?8mq2<65 +:E:k^DEC@?8m 7C@> 6586 E@ 6586] %96 42DD6C@=6 E2<6D ` 9@FC b_ >:?FE6D[ 7665D g[ 2?5 FD6D 962GJ 4C62> E@ D@7E6? E96 E@>2E@ D2F46 367@C6 32<:?8] {6E E96 4966D6 D6EE=6 3C:67=J 27E6C :E =62G6D E96 @G6?[ E96? 42CCJ E96 A2? E@ 2 72>:=J 5:??6C[ A@E=F4<[ @C >62=\AC6A D6DD:@?]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^4=2DD:4\32<65\K:E:^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmq2<65 +:E:k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8QmvC:==65 r2=:7@C?:2 r9:4<6? qFC86Ck^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0vC:==65\r2=:7@C?:2\r9:4<6?\qFC86C]A?8Q 2=ElQp vC:==65 r2=:7@C?:2 r9:4<6? qFC86C D6CG65 @? 2 H9:E6 A=2E6 H:E9 A6AA6C4@C?D 2?5 2 ?2A<:? ?62C3J]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0vC:==65\r2=:7@C?:2\r9:4<6?\qFC86C]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?QmvC:==65 r2=:7@C?:2 r9:4<6? qFC86C] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qm{2J6C65 H:E9 49:4<6? 3C62DE[ D>@<65 92>[ 8C:==65 2G@425@[ E@>2E@[ =6EEF46[ y24< 4966D6[ 2?5 49:A@E=6 >2J@[ kDEC@?8mvC:==65 r2=:7@C?:2 r9:4<6? qFC86Ck^DEC@?8m >2<6D c DE24<65 D2?5H:496D :? bd >:?FE6D] %96 >2J@ D9@F=5 49:== 7@C 2E =62DE c 9@FCD 367@C6 2DD6>3=J[ D@ E92E A2CE :D H@CE9 >:I:?8 62C=:6C] !=2E6 E96 3FC86CD H:E9 8C:==65 4@C?[ DH66E A@E2E@ 7C:6D[ @C 4F4F>36C D2=25 @?46 E96 49:4<6? 92D C6DE65]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^8C:==65\42=:7@C?:2\49:4<6?\3FC86C^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmvC:==65 r2=:7@C?:2 r9:4<6? qFC86Ck^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8QmqFEE6C?FE $BF2D9 |2D9 H:E9 !2C>6D2?k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ad^``^$>2==0qFEE6C?FE\$BF2D9\|2D9\H:E9\!2C>6D2?]A?8Q 2=ElQp 32<65 qFEE6C?FE $BF2D9 |2D9 H:E9 !2C>6D2?[ 82C?:D965 H:E9 49@AA65 ?FED 2?5 96C3D[ D6CG65 @? A2C49>6?E A2A6C[ 244@>A2?:65 3J 2 7@C<[ <?:76[ 2?5 2 3=F6 4964<6C65 4=@E9]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ad^``^$>2==0qFEE6C?FE\$BF2D9\|2D9\H:E9\!2C>6D2?]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?QmqFEE6C?FE $BF2D9 |2D9 H:E9 !2C>6D2?] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qm#@2DE65 F?E:= E96 7=6D9 EFC?D D@7E[ kDEC@?8mqFEE6C?FE $BF2D9 |2D9 H:E9 !2C>6D2?k^DEC@?8m 3=6?5D 3FEE6C?FE DBF2D9 H:E9 vC66< J@8FCE[ 82C=:4 A@H56C[ 2?5 8C2E65 !2C>6D2? 367@C6 2 BF:4< 3C@:=] %96 `\9@FC\ad\>:?FE6 C64:A6 D6CG6D c 2?5 C6EFC?D E96 >2D9 E@ E96 DBF2D9 D96==D H:E9 D42==:@?D 2?5 E@2DE65 A642?D @C H2=?FED @? E@A] !2:C :E H:E9 C@2DE65 49:4<6?[ A@C<[ D2=>@?[ @C 2 8C2:? 3@H= 2E 5:??6C]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^3FEE6C?FE\DBF2D9\>2D9\H:E9\A2C>6D2?^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmqFEE6C?FE $BF2D9 |2D9 H:E9 !2C>6D2?k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qm$EC66E r@C? r9:4<6? #:46 q@H=k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0$EC66E\r@C?\r9:4<6?\#:46\q@H=]A?8Q 2=ElQp 3=F6 3@H= 7:==65 H:E9 DEC66E 4@C? 49:4<6? C:46 3@H=[ 762EFC:?8 8C:==65 49:4<6?[ 4@C?[ E@>2E@6D[ 2G@425@[ 2?5 3=24< 362?D]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0$EC66E\r@C?\r9:4<6?\#:46\q@H=]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qm$EC66E r@C? r9:4<6? #:46 q@H=] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmvC:==65 4:=2?EC@\=:>6 49:4<6? D:ED @G6C C:46 H:E9 492CC65 4@C? D2=25[ 3=24< 362?D[ E@>2E@6D[ 2G@425@[ r@E:;2[ D@FC 4C62>[ 2?5 49:A@E=6 4C6>2 :? kDEC@?8m$EC66E r@C? r9:4<6? #:46 q@H=k^DEC@?8m] %96 42C5 8:G6D 2 c_\>:?FE6 E@E2= 2?5 c D6CG:?8D[ E9@F89 E96 49:4<6? >2C:?2E6D 7@C 2E =62DE a E@ b 9@FCD 7:CDE] s:G:56 E96 4@>A@?6?ED 2>@?8 3@H=D 2?5 =6E 6249 A6CD@? 255 ;2=2A6ñ@[ =:>6[ 2?5 6IEC2 4C6>2]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^DEC66E\4@C?\49:4<6?\C:46\3@H=^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQm$EC66E r@C? r9:4<6? #:46 q@H=k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qm%96 qt$% $2FEé65 z2=6k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0%96\qt$%\$2FE665\z2=6]A?8Q 2=ElQp H9:E6 3@H= 7:==65 H:E9 D2FEU624FE6j65 <2=6 2?5 D=:465 82C=:4 @? 2 =:89E\4@=@C65 DFC7246]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0%96\qt$%\$2FE665\z2=6]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qm%96 qt$% $2FEé65 z2=6] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qmv2C=:4[ @=:G6 @:=[ G686E23=6 DE@4<[ C65 A6AA6C 7=2<6D[ 2?5 32=D2>:4 G:?682C EFC? 2 =2C86 3F?5=6 @7 8C66?D :?E@ kDEC@?8m%96 qt$% $2FEé65 z2=6k^DEC@?8m :? `d >:?FE6D] %96 C64:A6 D6CG6D c[ DE62>:?8 E96 49@AA65 =62G6D F?56C 2 =:5 367@C6 E96 C6>2:?:?8 =:BF:5 4@@<D 2H2J] qC:?8 :E E@ E96 E23=6 36D:56 A@C< 49@AD[ C@2DE65 49:4<6?[ 8C:==65 D2=>@?[ @C D2FD286 @? 2 3F?]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^E96\36DE\D2FE665\<2=6^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQm%96 qt$% $2FEé65 z2=6k^2mk^Am
k9a 4=2DDlQHA\3=@4<\9625:?8Qmr@AJ42E r92C=:6 q:C5’D u2CC@ $2=25 (@CE9 E96 ~3D6DD:@?k^9am
k7:8FC6 4=2DDlQHA\3=@4<\:>286 D:K6\=2C86Qmk:>8 DC4lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0r@AJ42E\r92C=:6\q:C5D\u2CC@\$2=25\(@CE9\E96\~3D6DD:@?]A?8Q 2=ElQp 4=@D6\FA @7 2 92?5 9@=5:?8 2 DA@@?7F= @7 r@AJ42E r92C=:6 q:C5UCDBF@jD u2CC@ $2=25 @G6C 2 A=2E6 @7 E96 D2>6 D2=25]Q 52E2\A:?\>65:2lQ9EEADi^^7@@55C:?<=:76]4@>^HA\4@?E6?E^FA=@25D^a_ae^_f^$>2==0r@AJ42E\r92C=:6\q:C5D\u2CC@\$2=25\(@CE9\E96\~3D6DD:@?]A?8Q H:5E9lQ`__TQ ^mk7:842AE:@? 4=2DDlQHA\6=6>6?E\42AE:@?Qmr@AJ42E r92C=:6 q:C5’D u2CC@ $2=25 (@CE9 E96 ~3D6DD:@?] !9@E@ 4C65:Ei %96 q:E6 $EF77]k^7:842AE:@?mk^7:8FC6m
kA 4=2DDlQHA\3=@4<\A2C28C2A9Qm$:>>6C65 :? 2AA=6 4:56C H:E9 32J =62G6D[ E96 8C2:? 32D6 7@C kDEC@?8mr@AJ42E r92C=:6 q:C5’D u2CC@ $2=25 (@CE9 E96 ~3D6DD:@?k^DEC@?8m :D E@DD65 H:E9 =6>@?[ @=:G6 @:=[ D92G65 !2C>6D2?[ A:DE249:@D[ 2CF8F=2[ 96C3D[ E@>2E@6D[ 2?5 C25:D9] %96 cd\>:?FE6 C64:A6 >2<6D e D6CG:?8D 2?5 <66AD E96 8C66?D =:89E 3J 255:?8 E96> ?62C E96 6?5] $6CG6 :E H:E9 8C:==65 49:4<6?[ D2=>@?[ D9C:>A[ @C H2C> 3C625 7@C =F?49]k^Am
kA 4=2DDlQHA\3=@4<\A2C28C2A9QmkDEC@?8mv6E E96 #64:A6ik^DEC@?8m k2 9C67lQ9EEADi^^E963:E6DEF77]4@>^4@AJ42E\492C=:6\3:C5D\72CC@\D2=25\H@CE9\E96\@3D6DD:@?^nFE>0D@FC46l>D?U2>AjFE>0>65:F>lA286U2>AjFE>042>A2:8?lQmr@AJ42E r92C=:6 q:C5’D u2CC@ $2=25 (@CE9 E96 ~3D6DD:@?k^2mk^Am
kAm%96 A@DE k2 9C67lQ9EEADi^^7@@55C:?<=:76]4@>^9:89\7:36C\>62=D\G6CD:@?^Qm`b 9:89\7:36C >62=D E92E >256 >6 DE@A 3FJ:?8 E96 3@C:?8 G6CD:@?k^2m 2AA62C65 7:CDE @? k2 9C67lQ9EEADi^^7@@55C:?<=:76]4@>Qmu@@5 sC:?< {:76k^2m]k^Am
