10 VEGAN MEAT DISHES | BOSH! | VEGAN



10 Vegan Recipes For A More Plant-Based You

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Quick & Easy Chana Masala

I’m a huge fan of chana masala, a spicy Indian chickpea dish, but I always thought that it would be too time-consuming to make at home due to the long list of spices the recipe requires. Once I purchased a few spices to add to my collection, there was no excuse not to make this easy, budget-friendly dish, and as it turns out, throwing them into a skillet really isn’t very time-consuming after all! You’ll be wondering why you didn’t make it sooner. To streamline this recipe, be sure to prep all the ingredients before starting; the cooking process for this dish moves quickly and it helps to have everything ready to go.

gluten-free, nut-free, soy-free, sugar-free, grain-free option

PREP TIME: 15 to 20 minutes
COOK TIME: 20 minutes
SERVINGS: 5

1 Tbsp (15 mL) coconut oil or olive oil
1½ tsp (7 mL) cumin seeds
1 yellow onion, diced
1 Tbsp (15 mL) minced fresh garlic
1 Tbsp (15 mL) minced peeled fresh ginger
1 green serrano chile pepper, seeded, if preferred, and minced
1½ tsp (7 mL) garam masala
1½ tsp (7 mL) ground coriander
½ tsp (2 mL) ground turmeric
¾ tsp (4 mL) fine-grain sea salt, plus more as needed
¼ tsp (1 mL) cayenne pepper (optional)
1 can whole peeled or diced tomatoes (28 oz/ 793 g), with their juices
1 can chickpeas (28 oz/ 793 g), or 3 c (750 mL) cooked chickpeas, drained and rinsed
1 c (250 mL) dry/uncooked basmati rice, for serving
Fresh lemon juice, for serving
Fresh cilantro, chopped, for serving

1. HEAT oil over medium heat in a large wok or saucepan. When a drop of water sizzles upon hitting the pan, reduce heat to medium-low and add cumin seeds. Stir and toast seeds for a minute or two until golden and fragrant, watching carefully to avoid burning.
2. RAISE heat to medium and stir in the onion, garlic, ginger, and serrano. Cook for a few minutes or so, then stir in garam masala, coriander, turmeric, salt, and cayenne (if using), and cook for 2 minutes more.
3. ADD tomatoes and break apart with a wooden spoon (skip if using diced tomatoes). You can leave some chunks of tomato for texture.
4. RAISE heat to medium-high and add chickpeas. Bring mixture to a simmer and cook for 10 minutes or longer to allow the flavors to develop.
5. SERVEover cooked basmati rice, if desired, and garnish with a squeeze of fresh lemon juice and some chopped cilantro just before serving.

Tips:To thicken the tomato gravy, add a ladle of the curry into a mini processor and process until almost smooth. Stir this back into the curry to thicken. For a grain-free option, serve the chana masala atop a baked potato.

NUTRITION (per serving) 365 cal, 11 g pro, 75 g carb, 12 g fiber, 8 g sugars, 4 g fat, 2.5 g sat fat, 947 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Walnut, Avocado & Pear Salad with Marinated Portobello Caps & Red Onion

This salad was inspired by a dish at a local restaurant where my girlfriends and I meet for lunch once a month. With buttery pear slices, grilled marinated red onion, and portobello mushrooms, toasted walnuts, and creamy avocado, it’s a delicious mix of my favorite flavors and textures, and it’s filling, too. Each portobello mushroom packs in around 6 to 8 grams protein, so add one or two and you have yourself a protein-packed salad that'll go the distance.

gluten-free, soy-free, refined sugar–free, grain-free

PREP TIME: 15 to 20 minutes
COOK TIME: 8 to 10 minutes
SERVINGS: 2

2 lg portobello mushrooms
½ red onion, thinly sliced
1 recipe Effortless Anytime Balsamic Vinaigrette (see next slide)
1 box (5 oz/ 142 g) mixed greens
2 ripe pears, peeled, cored, and chopped
1 avocado, pitted and chopped
⅓ c (75 mL) walnuts, toasted

1. RUBthe outside of the mushrooms gently with a damp towel to remove any debris. Remove stems by twisting stem until it pops off; discard it or freeze for another use. With a small spoon, scrape out and discard the black gills.
2. COMBINE mushroom caps, onion, and half of the balsamic vinaigrette in a large bowl and toss until fully coated. Marinate mushrooms and onion for 20 to 30 minutes, tossing every 5 to 10 minutes.
3. HEATa grill pan over medium-high heat. Place the mushroom caps and onion on the pan and grill for 3 to 5 minutes per side, until grill marks appear and the vegetables are tender. Reduce heat if necessary. Remove pan from heat and set aside until mushroom caps are cool enough to handle, then slice mushroom caps into long strips.
4. PLACEa few handfuls of mixed greens in a large bowl and top each salad with half of the chopped pear, avocado, walnuts, and grilled mushrooms and onion. Drizzle with some of the remaining balsamic vinaigrette and enjoy!

NUTRITION(per serving) 693 cal, 9 g pro, 65 g carb, 17 g fiber, 33 g sugars, 48.5 g fat, 5.5 g sat fat, 326 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Effortless Anytime Balsamic Vinaigrette

Salad dressing doesn’t get much quicker than this! This dressing keeps well in the fridge, and it's a great alternative to the store-bought kind. I just toss everything into a mason jar, screw on the lid, and shake it up! My favorite way to enjoy it is mixed with zucchini pasta; I’ve been known to spiralize an entire zucchini, cover it with this dressing, and devour it in minutes. It’s also fantastic in my Walnut, Avocado, and Pear Salad (see previous slide).

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

PREP TIME: 5 minutes
SERVINGS: Makes ¾ c (175 mL)

¼ c (60 mL) apple cider vinegar
3 Tbsp (45 mL) flaxseed oil or extra-virgin olive oil
2 Tbsp (30 mL) balsamic vinegar
2 Tbsp (30 mL) unsweetened applesauce
1 Tbsp (15 mL) pure maple syrup
1½ tsp (7 mL) Dijon mustard
1 clove garlic, minced
¼ tsp (1 mL) fine-grain sea salt, or to taste
Freshly ground black pepper

WHISKtogether all ingredients in a small bowl or simply combine in a jar, screw on the lid, and shake. This dressing will keep in an airtight container in the fridge for at least 2 weeks.

Tip:Feel free to adjust this dressing to suit your own taste preferences. I tend to like an acidic bite to my salad dressing, but if you prefer less acidity, simply decrease the vinegar or increase the sweetener. Play around with the amounts and have fun!

NUTRITION (per 2 Tbsp serving) 83 cal, 0 g pro, 6 g carb, 0 g fiber, 4 g sugars, 7 g fat, 1 g sat fat, 97 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Empowered Noodle Bowl, Two Ways: Thai Peanut & Orange-Maple Miso

Choosing between my Thai peanut and miso ginger sauces felt like choosing a favorite child, so of course I had to include both in the book. It’s always fun to have options, don’t you think? The miso dressing is a great option if you’re looking for a nut-free noodle dressing, and the Thai peanut dressing is perfect if you're a big fan of creamy peanut or almond butter.

gluten-free, nut-free option (Orange-Maple Miso Dressing), soy-free option

PREP TIME: 25 minutes
COOK TIME: 5 to 9 minutes
SERVINGS: 4

For the Thai peanut sauce:
1 lg clove garlic
2 Tbsp (30 mL) toasted sesame oil
3 Tbsp (45 mL) natural smooth peanut butter or almond butter
2 tsp (10 mL) grated fresh ginger (optional)
3 Tbsp (45 mL) fresh lime juice, plus more as needed
2 Tbsp plus 1 tsp (37 mL) low-sodium tamari
1 to 2 tsp (5 to 10 mL) granulated sugar

For the orange-maple miso dressing:
3 Tbsp (45 mL) light miso
2 Tbsp (30 mL) rice vinegar
1 Tbsp (15 mL) toasted sesame oil
1 Tbsp (15 mL) tahini
¼ c (60 mL) fresh orange juice
1 tsp (5 mL) maple syrup

For the salad:
4 oz (115 g) gluten-free soba (buckwheat) noodles
Extra-virgin olive oil, for the noodles
1 bag (16 oz/ 454 g) frozen shelled edamame, thawed
1 red bell pepper, diced
½ seedless (English) cucumber, diced
1 carrot, julienned
4 green onions, chopped, plus more for serving
¼ c (60 mL) fresh cilantro leaves, chopped
Sesame seeds, for serving

To make the Thai peanut sauce:
COMBINE the garlic, sesame oil, peanut butter, ginger (if using), lime juice, tamari, sugar (if using), and 2 to 3 Tbsp (30–45 mL) water in a mini or regular food processor. Process until combined.

To make the orange-maple miso dressing:
COMBINE miso, vinegar, sesame oil, tahini, orange juice, water, and maple syrup in a mini or regular food processor, and process until well combined.

To make the salad:
1. COOK soba noodles according to the instructions on the package. Be sure not to overcook—they should only take 5 to 9 minutes, depending on the brand. Drain noodles and rinse them under cold water. Transfer to a large bowl and toss with a drizzle of extra-virgin olive oil (this prevents the noodles from sticking together).
2. ADD edamame, bell pepper, cucumber, carrot, green onions, and cilantro to the bowl with the noodles and toss until well combined.
3. POUR your desired amount of the dressing over the salad and toss to coat. (Any leftover dressing will keep in an airtight container in the refrigerator for up to 1 week.)
4. PORTION the salad into 4 bowls and garnish each with a sprinkle of sesame seeds and some green onions. Serve any leftover dressing on the side.

Tips:For a soy-free Thai peanut sauce, replace the tamari with coconut aminos. To make this dish completely soy-free, omit the edamame as well. If you need a soy-free and gluten-free miso, look for chickpea miso. My go-to brand is South River Miso and it’s absolutely lovely in this sauce. For a raw version, serve this noodle bowl with spiralized or julienned zucchini instead of the soba noodles.

NUTRITION (per serving, with Thai peanut sauce) 427 cal, 20 g pro, 45 g carb, 10 g fiber, 7 g sugars, 18 g fat, 2 g sat fat, 516 mg sodium

NUTRITION (per serving, with orange-maple miso sauce) 373 cal, 18 g pro, 49 g carb, 10 g fiber, 11 g sugars, 11 g fat, 1 g sat fat, 665 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Chakra Caesar Salad with Nutty Herb Croutons

As a child, I grew up helping my dad prepare his “famous” Caesar salad during every holiday. He’d wash multiple heads of romaine lettuce over the sink while my sister and I lined up at the drying station, meticulously dabbing each leaf with heaps of paper towel. You see, someone who makes a famous Caesar salad like my dad is suspicious of salad spinners and insists that the lettuce must be hand-dried to ensure that every last drop of water is soaked up. Even though I detested this long drying process, I knew I’d be enjoying his salad soon enough. I guess it comes as no surprise that I wanted to create my own version of Caesar salad for this book, one that would stand up to his version. Sorry, Dad, but I think this salad is even better, and you don’t need the raw eggs! In my version, soaked raw almonds create the creamy, healthy base in place of raw eggs or mayonnaise. Roasted garlic makes the dressing creamier and a little more mellow. Oh, and don’t worry: I highly recommend using a salad spinner if you have one. Let’s be real.

gluten-free, soy-free, sugar-free, grain-free

PREP TIME: 20 minutes
COOK TIME: 35 to 40 minutes
SERVINGS: 5 (makes ¾ c, or 175 mL, of dressing)

For the dressing:

½ c (125 mL) whole raw almonds
1 whole head garlic, for roasting, plus ½ clove garlic, minced (optional)
¼ c (60 mL) extra-virgin olive oil
4 tsp (20 mL) fresh lemon juice
1 tsp (5 mL) Dijon mustard
¼ to ½ tsp (1 to 2 mL) fine-grain sea salt, to taste
¼ tsp (1 mL) dry mustard
½ tsp freshly ground black pepper
2 heads romaine lettuce, chopped, or a mix of romaine and destemmed torn kale leaves (about 10 cups/2.5 L)
Nutty Herb Croutons (see next slide for recipe)

1. TO MAKE THE DRESSING:Place almonds in a bowl and add enough water to cover. Soak for at least 12 hours, or overnight. Drain and rinse almonds. Pop off the skins by pressing the base of each almond between your thumb and forefinger. (Removing the skins yields a smoother dressing, but it’s not absolutely essential.)
2. PREHEAT oven to 425°F (220°C).
3. CUT off the top of the garlic head so all of the raw cloves are exposed. Remove any loose skin. Wrap the head in foil and place it on a baking sheet. Roast garlic for 35 to 40 minutes, or until the cloves are soft and golden. Let cool for 10 to 15 minutes, until cool enough to handle. Remove foil and squeeze the garlic cloves out of their skins and into a food processor.
4. ADD soaked almonds, oil, lemon juice, Dijon mustard, salt, dry mustard, pepper, and ¼ cup (60 mL) water to the food processor, and process until smooth, stopping to scrape down the bowl as needed. Taste and add more salt and pepper as needed. Add the minced raw garlic if you’d like the dressing to have a more intense garlic flavor—otherwise, leave it out.
5. PLACE lettuce in a large salad bowl and pour your desired amount of dressing on top. Toss until fully coated. Sprinkle the Nutty Herb Croutons over the salad just before serving.

NUTRITION (per serving) 405 cal, 11 g pro, 15 g carb, 8 g fiber, 3 g sugars, 36 g fat, 4 g sat fat, 269 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Nutty Herb Croutons

I promise you will never look at croutons the same way again after trying these nutty, crunchy, flour-free delights. If you are anything like us, you won’t be able to stop eating the croutons straight from the pan! Try them with my Chakra Caesar Salad (previous slide) or any salad you wish.

soy-free, sugar-free, grain-free, gluten-free

PREP TIME: 15 minutes
COOK TIME: 30 to 35 minutes
SERVINGS: 8

1 Tbsp (15 mL) ground flaxseed
1 Tbsp (15 mL) extra-virgin olive oil
2 cloves garlic
1 c (250 mL) raw almonds
2 Tbsp (30 mL) chopped sweet onion
2 Tbsp (30 mL) packed fresh parsley, or 1 tsp (5 mL) dried parsley
2 Tbsp (30 mL) packed fresh basil, or 1 tsp (5 mL) dried basil
1 Tbsp (15 mL) fresh thyme, or ½ tsp (2 mL) dried thyme
1 Tbsp (15 mL) fresh rosemary, or ½ tsp (2 mL) dried rosemary
½ tsp (2 mL) dried oregano
¼ tsp (1 mL) fine-grain sea salt, or to taste
Herbamare, for sprinkling on top

1. PREHEAT oven to 300°F (150°C). Line a large rimmed baking sheet with parchment paper.
2. COMBINE flaxseed, oil, and 2 Tbsp (30 mL) water in a small bowl and stir. Set aside for 5 minutes, stirring occasionally, until mixture has thickened.
3. PULSE garlic in a food processor to mince. Add almonds and process until finely chopped. Add onion, parsley, basil, thyme, rosemary, oregano, salt, and flaxseed mixture, and process until a sticky ball of dough forms.
4. SPRINKLE, with your fingers, small portions of the crouton dough onto the prepared baking sheet, using roughly ½ tsp (2 mL) of dough per crouton. Place croutons 1 inch (2.5 cm) apart on the baking sheet and sprinkle with Herbamare.
5. BAKEfor 20 minutes, then gently flip croutons and bake for 10 to 15 minutes more, until golden. Watch croutons closely near the end of the baking time to make sure they don’t burn.
6. LET croutons cool on pan for 10 minutes. They will firm up while cooling. Cool croutons completely and store in an airtight glass jar for 2 to 4 weeks.

NUTRITION (per serving) 126 cal, 4 g pro, 5 g carb, 3 g fiber, 1 g sugars, 11 g fat, 1 g sat fat, 50 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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15-Minute Creamy Avocado Pasta

Praised for how easy it is to prepare and for its dairy-free avocado cream sauce, this recipe is one of the most beloved on my website. Heart-healthy avocados are processed with garlic, a touch of olive oil, fresh basil, lemon juice, and sea salt to create one amazing creamy pasta sauce you won’t soon forget.

gluten-free, nut-free, soy-free, sugar-free, grain-free option

PREP TIME: 5 to 10 minutes
COOK TIME: 8 to 10 minutes
SERVINGS: 3

9 oz (255 g) uncooked pasta (use gluten-free, if desired)
1 to 2 cloves garlic, to taste
¼ c (60 mL) fresh basil leaves, plus more for serving
4 to 6 tsp (20 to 30 mL) fresh lemon juice, to taste
1 Tbsp (15 mL) extra-virgin olive oil
1 ripe med avocado, pitted
¼ to ½ tsp (1 to 2 mL) fine-grain sea salt
Freshly ground black pepper
Lemon zest, for serving

1. BRING a large pot of salted water to a boil. Cook pasta according to the instructions on the package.
2. MAKEthe sauce while pasta cooks: In a food processor, combine garlic and basil and pulse to mince.
3. ADD lemon juice, oil, avocado flesh, and 1 Tbsp (15 mL) water, and process until smooth, stopping to scrape down the bowl as needed. If sauce is too thick, add another 1 Tbsp (15 mL) water. Season with salt and pepper to taste.
4. DRAIN pasta and place it back in the pot. Add the avocado sauce and stir until combined. You can gently rewarm the pasta if it has cooled slightly, or simply serve at room temperature.
5. TOP with lemon zest, pepper, and fresh basil leaves, if desired.

Tips:Because avocados oxidize quickly after you slice them, this sauce is best served immediately. If you do have leftover sauce, transfer it to an airtight container and refrigerate for up to 1 day. For a grain-free version, serve this avocado sauce with spiralized or julienned zucchini or on a bed of spaghetti squash.

NUTRITION (per serving) 472 cal, 13 g pro, 71 g carb, 7 g fiber, 3 g sugars, 16 g fat, 2.5 g sat fat, 273 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Eat Your Greens Detox Soup

Calling all vegetable lovers! This soup is great if you want to cleanse and detoxify your body, especially before or after an indulgent holiday. It’s packed with immunity-boosting ingredients like broccoli, ginger, mushrooms, kale, nori, and garlic, and will get your healthy eating right back on track.

gluten-free, nut-free, soy-free, sugar-free, grain-free

PREP TIME: 25 minutes
COOK TIME: 20 minutes
SERVINGS: 3

1½ tsp (7 mL) coconut oil or olive oil
1 sweet onion, diced
3 cloves garlic, minced
3 c (750 mL) sliced cremini or white button mushrooms (about 8 oz)
1 c (250 mL) chopped carrots
2 c (500 mL) chopped broccoli florets
Fine-grain sea salt and freshly ground black pepper, to taste
1½ to 3 tsp (7 to 15 mL) grated peeled fresh ginger
½ tsp (2 mL) ground turmeric
2 tsp (10 mL) ground cumin
⅛ tsp (0.5 mL) ground cinnamon
5 c (1.25 L) low-sodium vegetable broth
2 lg nori seaweed sheets, cut into 1-inch (2.5-cm) strips (optional)
2 c (500 mL) torn kale leaves
Fresh lemon juice, for serving (optional)

1. HEAT oil over medium heat in a large saucepan. Add the onion and garlic and sauté for about 5 minutes, until the onion is soft and translucent.
2. ADD mushrooms, carrots, and broccoli, and stir to combine. Season generously with salt and pepper and sauté for 5 minutes more.
3. STIR in ginger, turmeric, cumin, and cinnamon, and sauté for 1 to 2 minutes, until fragrant.
4. ADD broth and stir to combine. Bring mixture to a boil, and then reduce heat to medium-low and simmer until vegetables are tender, 10 to 20 minutes.
5. STIRin nori (if using) and kale just before serving, and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired.

NUTRITION (per serving) 142 cal, 6 g pro, 24 g carb, 7 g fiber, 9 g sugars, 3.5 g fat, 2 g sat fat, 303 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

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Peanut Butter Cookie Dough Bites

When I was growing up, my best friend, Allison, and I used to split an entire package of store-bought cookie dough for a snack. Yes, as a snack! We’d slice the plastic cookie dough package down the middle, grab two spoons, and go to town eating the raw dough. Oh, to be kids again! I’m happy to say that my love for cookie dough has never dwindled, but I now make my own using all-natural ingredients. My health, arteries, and waistline thank me. Best of all, these cookie dough bites are still very much kid-approved.

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

PREP TIME: 15 minutes
CHILL TIME: 10 minutes
SERVINGS: 14 small bites

1½ c (375 mL) gluten-free rolled oats
2 Tbsp (30 mL) coconut oil
2 Tbsp (30 mL) smooth peanut butter, almond butter, or sunflower seed butter
¼ c (60 mL) pure maple syrup or other liquid sweetener
1 tsp (5 mL) pure vanilla extract
½ c (125 mL) almond flour or almond meal
¼ tsp (1 mL) fine-grain sea salt
2 Tbsp (30 mL) mini dark chocolate chips or chopped dark chocolate

1. BLEND oats in a high-speed blender until a fine flour forms. Set aside.
2. COMBINE oil, peanut butter, maple syrup, and vanilla in a large bowl, and beat with a hand mixer until smooth. Add almond flour, oat flour, and salt, and beat again until combined. Fold in chocolate chips.
3. ROLL dough into small balls (about 1 Tbsp/15 mL of dough each). If chocolate chips fall to the bottom of the bowl, press them back into the dough when rolling. Place the finished bites on a plate lined with parchment paper.
4. FREEZE bites for 5 to 10 minutes, or until firm. Store the bites in the freezer in a freezer bag for quick and easy snacks.

Tips:For a nut-free version, simply swap sunflower seed butter for the peanut butter and more oat flour for the almond flour (add a splash of nondairy milk if the dough is a bit dry). Both versions work just fine. For a soy-free option, use soy-free chocolate chips (such as Enjoy Life brand).

NUTRITION (per bite) 117 cal, 3 g pro, 13 g carb, 2 g fiber, 5 g sugars, 6 g fat, 2.5 g sat fat, 41 mg sodium

Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.






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Date: 03.12.2018, 20:12 / Views: 41282