Oh, beet root, aren’t you sweet? You give me lots of good to eat!
Okay, I hate to admit it but I was not always a fan of beets. Only recently have I started liking beets. Just over a year ago, I remember how I’d still turn my nose up at the canned slices at salad bars. They just seemed tasteless and weird to me. It was not until I spotted some very dirty but beautiful bunches at a local farmers market that I decided to give them a try. I was forever changed 😍
Not surprisingly, beets taste so good when you whole roast them yourself. They taste alright boiled but, the same way roasting makes sweet potatoes extra tender and flavorful, the same works for beets. I like wrapping them in foil or popping them in a Dutch oven for an hour to bake. You must try it! Then, you can make my fudgy Beet Protein Brownies (scroll down) or any of these other awesome beet recipes in my round up!
After all, I’m constantly trying out different recipes and I figured I’d share a few beet-themed ones that I love!
If you follow me on Instagram, you know I rave about Cookie and Kate recipes. So, evidently, I’ve made this fresh salad at least three times that I can remember. It works with raw or cooked beets, too.
As of now, Starbucks no longer sells this salad. Still, back when Starbucks was selling this salad, I would recreate it at home. Also, I think it’s yummy with some diced apple thrown in!
These burgers have “mega” in their name for a reason! I enjoyed a big batch of these delicious patties for days!
Additionally, here’s a quick recipe you can’t go wrong with…
First, slice a beet. Second, apply peanut butter, cinnamon, and sea salt on said beet. Lastly, top with another slice of beet. Then, EAT.
Finally, the moment we’ve been waiting for:
Beet Protein Brownies!
These brownies are legit. Seriously, you might need to restrain yourself from just eating the raw batter. Well, I did. In actuality, there is nothing “raw” about the batter so feel free to eat this brownie batter with a spoon! Though, if you can wait 15 minutes, the batter makes pretty awesome brownies, too. The Beet Protein Brownies came together thanks to the help of some standout products:
1 Square Organics bar, chopped into cubes (optional)
Instructions
Preheat the oven to 375 degrees Fahrenheit and grease or line a 9 x 5 loaf pan (mine is 8.5 x 4.5) with parchment paper.
In a food processor or blender, add all of the ingredients except for the Square Organics bar, if using, and blend until smooth. You may need to stop the processor to scrape down the sides. The batter will be very thick—do not add milk or water it down! Once blended, stir in half of the square organics bar.
Scoop batter into the loaf pan and press into the corners. If desired, you can lightly oil a spoon or spatula to help press the batter and this way it won’t stick! Then, top with remaining square organics cubes and lightly press into the batter.
Bake for 10-15 minutes. (I took mine out at 10 minutes and they stayed nicely fudgy.) As long as the top of the brownies has formed a solid crust, then that means they are ready. If the top is still gooey, leave in for up to 15 minutes. Not longer, or the brownies may dry out.
Let the brownies cool completely before cutting into them. They will keep in a covered container in the fridge for up to 3 days.
Notes
I’ve only tested using the above mentioned protein powder though other brands should work. As well, I believe almond meal would work as a substitute for the protein powder, though, that would decrease the protein content of the brownies.[br]Also, the brownies are plenty delicious on their own but who doesn’t want extra chocolate in a brownie? Instead of the Square Organics bar, you could use 1/4 cup chopped chocolate or chocolate chips.
Do you have some new ideas for how to use beets? Or, perhaps you have some yummy beet-filled recipes under your belt. Please, feel free to share in the comments. As you know, I love to try out new recipes!
It’s that time again! Monthly favorites are probably one of my favorite posts to write. Is that fair? Can I include my monthly favorites as a favorite? Well, regardless, it is a great way for me to talk about what I like and what I’ve been working on during the month. The dress that I’m wearing in the the above photo is one project that I tackled this month. It is my first big sewing project and I’m so happy with how it turned out. I’m not ready to instruct a course on how to sew but there are a couple of things I’m excited to tell you about. Keep reading to find out.
Food Favorites
Can’t Stop Won’t Stop with Pumpkin
I am either really eager for fall or plain in love with pumpkin. Maybe both. I enjoyed pumpkin in sweet and savory recipes: pumpkin pasta, pumpkin smoothies, pumpkin cinnamon date muffins! The pasta is something I definitely want to turn into a blog recipe because it was so good! As for the others, I followed the Tone it Up recipes for the pumpkin smoothie, using frozen pumpkin ice cubes instead off soft puree. Additionally, pumpkin is my favorite puree to sub in the Cinnamon Date Muffins. I got the recipe from the TIU Nutrition Plan but I used 2/3 cup pumpkin puree in place of bananas in the recipe. I enjoyed the muffins on their own and also included them in bowls with coconut chia ice cream.
Mango Carrot Tumeric Smoothie
I like to keep my smoothies low in sugar so where does that leave mango? Mango needed another partner besides banana and then this delicious little gem happened! Plus, the smoothie lets me take advantage of turmeric in alternative ways besides Indian-inspired dishes. I posted the recipe on Instagram over here. Sometime, hopefully soon, I’ll try to get around to making my go-to smoothies permanent posts on the blog—that way they are easy to find and easy to access.
Chocolate in all its forms
My chocolate cravings usually stay tame thanks to smoothies. Other times, I’ll eat a squarebar. Though, I got creative in the kitchen to make these Creamy Peanut Butter Chocolate Crisp Bars. They’re no-bake and what I’d consider to be a “clean” treat. The recipe ingredients may seem rich but, fear not, because one small slice is so satisfying! Just looking at the photo of the bars reminds me that I need to remake them!
The Notable Moment of the Month
For my mom’s birthday, my family went out to eat for brunch. I usually hate eating out because food options are limited and my family doesn’t eat meals punctually. For the occasion, I rolled with it. As I spent more time out and about with my family, my lunch ended up being a protein bar. Then, my afternoon snack was a slice of the German Chocolate Cake I made my mom.
Sidenote: I used a super easy recipe from the Love Real Food Cookbook and topped it with the suggested date frosting. My healthified baked goods don’t often please my family but my mom enjoyed the homemade cake! She said that it tasted rich enough where a small piece was satisfying. I can admit that it was delicious but it’s definitely more of a treat than I typically desire. Unfortunately, a few hours after eating a slice, my blood sugar felt out of whack.
My eating schedule that day was messy to say the least. Plus, I was relying on sugar and little substance to ride me through the day. Here’s what I observed: 1) my body notices when I’m not eating enough food and when I’m not feeding it with nourishing food. It freaked out by giving me brain fog and a sugar rush headache. Additionally, 2) sweets are just too sweet for me. The cake, while yummy, would have tasted good with a drizzle of peanut butter on top instead of the date frosting. I’ve trained my taste buds to crave fats over sweets and some fat is what I personally missed in the cake.
It is part of life to enjoy different food and I’m okay with the occasional treat. It also serves to reinforce how strongly I believe in the way I eat. I follow a combination of the TIU Nutrition Plan, with FLO Living guidelines, and make that work for me. I am comfortable to veer off the rail road tracks once in a while. Though, for the most part, I’m satisfied with choosing healthy options. Healthy food is what makes me feel good.
What I Read
Always and Forever Lara Jean
In To All the Boys I Loved Before by Jenny Han, Lara Jean’s private handwritten letters to the boys she has crushed on are mailed to the boys’ homes. Readers followed Lara Jean in the subsequent novels as she juggles between Peter and other crushes. Now, in Always and Forever, Lara Jean, is graduating high school and wants to find a way to make things work with the boy she loves and the future she envisions for herself. The concept may sound a bit juvenile but, in YA novels, there is a lot of beauty to explore in first loves and relationships. They are my guilty pleasure and, just like the first two books in the series, this one delivers. I was really satisfied with the way things wrapped. Han keeps the spirit of young love bright and vibrant but also realistic and true.
The presence of phytoestrogens in plant-based foods
As I’ve tried to follow the recommendations for cycle-syncing for my hormones, it is important that I’m eating food that will support my cyclical phases. Alisa Vitti’s WomanCode outlines everything quite well but she suggests avoiding soy due to the phytoestrogens. Thus, I found this article listing some common foods high in phytoestrogens. I’m not kicking out any foods from but rather choosing to incorporate them at the best times for my hormones. Check out the article on 50 Foods High in Estrogen here.
Update on Cycle-Syncing
I notice that the more and more I’m looking into ideas for meals for each of my four cycle phases, the more I crave what WomanCode recommends. The same goes for the lifestyle habits and exercise suggestions. The book provides guidance that seems to align with my energy levels and what my body wants. I feel increasingly in tune with what my body is capable of. I know when to push it and when to ease off. If this is your first time here then check out my Healthy Lifestyle: Is it Worth It? post to read a little more on cycle-syncing and WomanCode. Also, I worked really hard on putting together comprehensive A Day of FLO Living posts so read up on the different phases here: Follicular, Ovulatory, Luteal, and Menstrual.
Products I Love
Progessence Essential Oil Blend
A cousin-in-law of mine sells Young Living Essential Oils. A few months ago I started using the Progessence blend, per her recommendation. Quickly, I felt a difference in my mood and thoughts. My hormones are pretty out of whack but they were worse before. I constantly had mood swings and got easily frustrated. This is a big part of the reason why my hormones are at a decent place right now. I use it twice, daily, and I can’t go without it!
Shea Butter
I recently finished up the miscellaneous lotion bottles I had in my stash of body care. I look for products with short, recognizable lists of ingredients. The Shea Moisture Shea Butter is exactly that. I’ve been using it as a moisturizer on my legs, elbows, feet, and lips! It’s 100% raw shea butter and it is a product I can feel safe about using—plus it’s a great light moisturizer.
What I’m Listening To
In Undertow by Alvvays
Have you heard of Alvvays? A friend of mine introduced me to their hit song “Archie, Marry Me” a few years back and I was instantly hooked. I repeatedly listened to their self-titled debut album for months but I’m stoked to see that they are releasing a new album this September! In Undertow is one of two singles off their upcoming album. It’s dreamy, it’s electric, it’s poetic, and everything I loved about their first album—revamped!
Bombay Bicycle Club by Shuffle
This song is MY JAM. I’m constantly (re)discovering old songs and this one has been on replay throughout the month. Oddly enough, I think the song is about a relationship that is irreparably messed up. Okay, maybe not the happiest situation but the lively beat and cascading vocals make it such a joy to listen to! Let me know what you think if you check it out.
Thanks so much for taking an interest in my monthly favorites! I love putting these posts together and I hope to hear back from you what your favorites from the month of July are. xoxo
All day long I’m either eating or snacking—and in between those moments I’m brushing my teeth. The last thing I want is to stack food smells and flavors in my mouth. As much as the food I eat is important to me, so is clean, fresh breath. I brush my teeth three times a day so I realized that the oral care products I’m using so frequently should be chemical-free and as natural as possible. For this reason, I’ve been on the hunt for toothpaste that meets those standards and aligns with my values.
Why Brush Your Teeth?
I carry around a toothbrush and mini toothpaste in my purse that way I never miss an opportunity to brush! It’s so important to me but I know not everyone makes it a priority. Here are a couple of incentives that make me motivated to brush my teeth:
Clean Mouth Feeling
Oral Hygiene
Fresh Breath
Bonus: It curbs the desire to snack or graze needlessly.
My Background in Oral Care
The first time I ever went to the dentist in my life was at age 12. Prior to that, my family didn’t have dental insurance and felt we would be fine without the annual dentist check-ups. Despite that, my mom instilled the importance of teeth-brushing from the very beginning.
As a kid, I’d hate to eat something after I had just brushed my teeth. It distressed me to ruin the clean, minty fresh feeling that brushing my teeth achieved. Flash forward to my first dentist visit and I was cavity-free. Yes, CAVITY-FREE after 12 years of never seeing a dentist. Young Melanie sure ate a lot of sweets daily so I can’t attribute my results to an impeccable diet. I say it came from a great oral health care routine: brushing my teeth after any meal.
I’m not a dentist or registered anything but, from personal experience, I know teeth-brushing is important for cavity prevention and oral health overall. That is, the action of effectively cleaning debris off teeth helps prevent build up that can lead to tooth decay. Unfortunately, oral care products often have fluoride and other elements that I don’t want to ingest or have in my mouth, even in small amounts.
Fluoride and What Else to Avoid in Oral Health Care Products
Perhaps you might remember being a child in elementary school and being provided a cup of fluoride to swoosh around in your mouth during recess. Or was that just at my school? Maybe your city or state utilizes water-fluoridization. The idea behind both is that fluoride is helpful to clean teeth and people, children especially, need more help in that department. Though, recent research, which collated the use of fluoride in water across multiple countries, demonstrated miniscule decreases from its use. If anything, a scientific review of fluoride in drinking water is shown to be a potential endocrine disruptor and that is the last thing I personally want in my body. Particularly when hormonal balance is a major concern of mine.
Thus, I am happy to bring to light a company that produces oral health care products free of fluoride. Oral Essentials toothpaste and mouthwash range are completely chemical-free and non-toxic. In addition, the products are made without dyes, preservatives, alcohol, glycerin, or SLS (a shady ingredient even found in household cleaners)!
Why I Like Oral Essentials
What is in Oral Essentials products, then? Their brand utliizes the natural exfoliating power of Dead Sea salt. Other ingredients worth mentioning are coconut oil, aloe vera, non-GMO xylitol, and essential oils. All of these ingredients are familiar, safe, and allow me to continue my oral care routine without worry.
I tried out the Whitening toothpaste and mouthwash, Sensitivity toothpaste and mouthwash, Dry Mouth mouthwash, and Original formula toothpaste. I honestly cannot differentiate between the products as far as effectiveness goes. Though, I can feel a difference in the cleanliness of my mouth in comparison to my old toothpaste. It wasn’t until I started using Oral Essentials that I realized how traditional toothpaste leaves a slippery film on my teeth. I would sometimes double brush my teeth because I just didn’t feel like my mouth was clean enough after the first brushing. Not anymore.
Simply one brushing with Oral Essentials toothpaste leaves my teeth feeling residue-free and clean. While there are a few choices, the toothpastes are all quite similar. They each feel slightly dry from the sea salt but there is no gritty feeling. Unlike the typical store-bought brand, Oral Essentials toothpaste is not thick and goopy, and it dissolves quickly. At first, I found myself using a little bit more toothpaste than I would normally use. The light-mouth feel and thinner consistency of the toothpastes are different than what I am used to. I now use a small amount and that serves to efficiently remove any bit of gunk I may have on my teeth. I pair it with the mouthwash for an even fresher, sting-free clean feeling!
My Oral Essentials Product Variety of Choice
When it comes to the product line varieties, I enjoy the original and sensitivity formulas the most. I do not have a tooth sensitivity issue but the flavor and feel of the original and sensitivity line are most similar to what I previously had in toothpaste. The whitening variety made with lemon peel is a bit zingy for me, though it is not harsh! I should mention that each Oral Essentials product is designed to be suitable for sensitive mouths. Therefore, each product is non-irritating and safe for frequent, daily use.
I could definitely see myself continuing use of Oral Essentials toothpaste and mouthwash. Any of the varieties are great and I’m proud to recommend these non-toxic products. I hope my review is helpful if you are also interested in natural products. 🙂
DISCLAIMER: The Oral Essentials product review is completely my own opinion. I am not under any obligation to promote or endorse their products. I truly enjoyed them so I just want to share my review.
If you’ve been following my A Day of FLO Living posts, then you’ll know I enjoy eating food that is nourishing for me and my cycle. Now, I’m not going to sit here and tell you that chocolate-topped peanut butter crisp bars are “health food” but I’ll say they come close. During my ovulatory phase I was craving sweets LIKE CRAZY—specifically chocolate. Lucky for me, chocolate is on the list of WomanCode approved foods for ovulatory phase. Yippee!
So, I went into the kitchen, with a bit of guidance from Angela Liddons’ Oh She Glows Everyday Cookbook, and got experimenting. I used Angela’s recipe for Nut-Free Dream Bars as a base but I tinkered with the sweetener, salt, and, of course, the nut butter. For me, what makes these bars awesome is the pairing of protein and fat, both of which lessen the sugar punch and make these bars satiating. Of course, macronutrients aside, the chocolate-peanut butter combination is also a huge appeal!
They require a small amount of prep but NO BAKING. This is a freezer treat at its finest. Plus, once made, they will last forever in the freezer! Just let them defrost for a few minutes before biting into them. If you can exercise restraint, let them defrost for five to ten minutes and the peanut butter filling gets extra creamy and oozy. In fact, the filling contrasts so nicely in that state with the crisp crust and solid chocolate topping. Together, the three layers make for one delightfully decadent and delicious dessert or snack.
Let me know if you give these bars a try! Just writing this post makes me crave one so I’ll be at my freezer if you need me! 👋
Creamy Peanut Butter Chocolate Crisp Bars
Recipe Type: Dessert
Cuisine: American
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 18-20 bars
These rich and creamy no-bake bars, adapted from Angela Liddon’s recipe, make for a satisfying dessert or snack when those chocolate peanut butter cravings kick in! The combination of crispiness from the crust and creaminess from the bars just can’t be beat!
Ingredients
Crust Ingredients:
1 ½ tbsp melted virgin coconut oil
1 ½ cups Erewhon Organic Cinnamon Brown Rice Cereal
2 tbsp cacao powder or cocoa powder
2 tbsp maple syrup
a pinch of salt
Filling Ingredients:
1 cup natural peanut butter
¼ cup maple syrup
¼ cup melted virgin coconut oil
¼ to ½ tsp salt, depending on the saltiness of the peanut butter
1 tsp vanilla extract
Chocolate Topping Ingredients:
1/3 cup melted virgin coconut oil
1/3 cup cacao or cocoa powder
1 tbsp maple syrup
1/3 cup unsalted dry-roasted peanuts, chopped, for topping
Sea salt, for topping, optional
Instructions
Line a large loaf tin (see notes) with parchment paper and lightly grease with coconut oil.
In a bowl, combine the first 5 ingredients for the crust. With a rubber spatula, mash up the cereal until it looks crumby and thoroughly coated. Then, press the crust down into the bottom of the loaf tin. Place it in the freezer while you prepare the filling.
In the same bowl, rinsed and wiped clean, combine the next five ingredients. As a precaution, make sure the ingredients for the filling are all room temperature. If the maple syrup or peanut butter are cold then that will make the coconut oil seize up. The mixture should be smooth. Adjust salt to taste.
Remove the crust from the freezer and pour the filling on top. Gently swivel the pan so that the filling covers the crust completely and so that the top is flat and even. Now, the filling will set in the freezer for an hour before the final topping.
After waiting the appropriate amount of time for the filling to solidify, begin making the chocolate topping. Whisk together melted coconut oil, cacao powder, and maple syrup until no clumps remain. Chop the peanuts and keep them at the ready.
Remove the loaf tin from the freezer and pour the chocolate over the filling. Be warned: it freezes almost instantaneously! While the chocolate is still wet, throw on the peanuts and a sprinkle of sea salt. The chocolate layer will soon solidify from the cold from the loaf tin.
You may then remove the bars, using the parchment paper to lift them out. Move them to a cutting board and slowly cut into 18-20 squares. If the bars seem melty in any way, do put them back into the freezer for 10 minutes or so. They may fall apart if you try cutting them while soft.
The peanut butter chocolate dream bars are best stored in the freezer. Pull one out when you want to enjoy a bar and let it sit at room temperature for up to 3-5 minutes. They will soften to an easier-to-bite state. Wait a little longer and the peanut butter filling gets extra oozy and delicious!
Notes
My baking tin is 9.5 x 5 inches though Angela’s recipe uses a 10 x 6 inch pan. I believe that a standard 9 x 5 loaf tin could work, too but your bars will just be a bit thicker.[br]Cooking time also reflects freezing time in this recipe.
You all know I enjoy cooking, but I can also appreciate the savior that is meal-prepping. It makes a difference to batch-cook entrees or staples items to have easy to assemble meals throughout the week. I thought lunch, dinner, and snacks were the only thing worth prepping until today. This past weekend I whipped up a Mango Blackberry Coconut Oatmeal Bake for my family breakfast and got to ride the wave of leftovers for two days. And let me tell ya…
Oatmeal bakes are highly underrated.
Not only is the one-dish meal convenient for feeding a crowd but it keeps really well, too! It tastes amazing on Day 1 but then something magical happens when the leftovers go into your fridge. The texture gets better and the flavors meld together even more (similar to the way banana bread gets better the day after you bake it)! Leftovers keep well for up to 5 days in the fridge. You can eat it cold, if you prefer, but I like to reheat a portion in the microwave for a minute, then add it to a cast-iron skillet greased with coconut oil so the bottom gets crispy. 😉 Oooh yeaaah.
Plus, if I haven’t already convinced you, baked oatmeal is versatile and a great way to use up lots of fruit. My inspiration for baked oatmeal actually comes as an adaptation of a Love and Lemons recipe for Blueberry Coconut Baked Oatmeal. Her recipe is splendid but this tropical version with mango and plump juicy blackberries is so perfect for summer! 😀
This bake can be assembled ahead of time or simply the day you want to serve it.
Also, don’t be put off by the long list of ingredients. You likely have most of them on hand already and, if not, sub in what you do have! I like making the oatmeal mixture the night before so that way all I need to do is slip it into the oven in the morning. EASY. The oatmeal could also be assembled and baked straight away if that’s more your thing. My instructions are for the latter option but do what works for you.
If you like oatmeal, also be sure to check out my single-serving
Who’s making this for weekend brunch? 🙋 Drop me a comment or tag me on Instagram if you do!
Mango Blackberry Coconut Baked Oatmeal
Recipe Type: Breakfast, Brunch
Cuisine: American
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 6 servings
Ingredients
2 tablespoons ground flaxseed + 6 tablespoons warm water
¾ cup water or almond milk
2 tablespoons melted coconut oil
¼ cup brown sugar or coconut sugar
1 teaspoon baking powder
1 teaspoon cinnamon
¾ teaspoon sea salt
¾ tsp vanilla extract
½ tsp coconut extract (optional)
2 cups whole rolled oats
½ cup chopped or slivered almonds (save half for topping)
⅔ cup coconut flakes (save half for topping)
1 cup packed diced mango (from about 2 large mangoes)
½ – 1 cup blackberries (mixed in or as topping)
Instructions
Preheat the oven to 350°F and grease an 8×8-inch (or 9×11) baking dish with coconut oil or use cooking spray.
In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
Then, combine the water OR almond milk, coconut oil, and brown sugar and whisk to combine.
Next, add in the baking powder, cinnamon, salt, and extracts. Stir in the rolled oats and HALF of the almonds and coconut flakes.
Mix in the mango (and blackberries, if desired. I like to serve them fresh, as shown in the photo) before pouring the mixture into a baking dish. Cover the top with reserved coconut flakes and chopped almonds, lightly pressing the toppings into the oatmeal.
Bake for 40-50 minutes or until the top is crisp and golden. If the coconut flakes have browned then definitely remove the bake from the oven.
Lastly, let the oatmeal cool for 10 minutes before slicing and serving. Top with as many fresh blackberries as your heart desires!
Notes
You can substitute whatever fruit you like. I find that 1-1 ½ cups of fruit is ideal. The bake is only lightly sweetened but you can add in an extra ¼ cup of either sugar if your fruit isn’t very sweet or if you just prefer sweeter food.
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