World Vegetarian Day – because Gandhi was right

This article appeared in today’s issue of BasilandSpice.com

“Be the change you want to see in the world.”--Mahatma Gandhi

Today is World Vegetarian Day. A day for us to celebrate the delicious bounty of the plant kingdom. It also happens to be the day before the birthday of Mahatma Gandhi. It’s no coincidence that World Vegetarian Day falls close to the birthday of this saintly man, a true symbol of nonviolent resistance. It’s slightly politically incorrect to focus on the topic of nonviolence, especially as it relates to animals. But in honor of Gandhi’s birthday, I am feeling a bit bold.

Generally when discussing the benefits of vegan cuisine, I tend to focus on the health issues. For good reason! This is why most people are inspired to eat more vegan foods. Losing weight, and protection against diseases like heart disease and diabetes definitely top the list of reasons people decide to go meatless.  It’s become common knowledge that our health is a lot better off with the inclusion of these life giving foods and all major health organizations now recommend including more fruits and vegetables to preserve health and prevent disease.

After health reasons, protecting the environment is another main reason people choose to go vegan. It’s cool to be green these days and eating your veggies is about as green as it gets. The environmental impact of a meat-centered diet compared to a plant based one is staggering. For instance, it takes roughly 2500 gallons of water to produce a pound of meat, and approximately 30 gallons for a pound of potatoes. As far as carbon emissions, a 2006 UN Report, “Livestock’s Long Shadow” reports that over 18 percent of all green house gases come from the livestock industry!

Dr. R. K. Pachauri, head of the Nobel prize winning intergovernmental panel on climate change actually went so far as to recommend going meatless once a week as the most effective and immediate way we can reduce our carbon footprint.

So where does nonviolence fit into this? It seems to me that it is a noble endeavor to strive to reduce the violence and suffering we see in the world. Who wants to send their children to school where violence is a daily occurrence? How many people are planning their vacation in Afghanistan or Baghdad? Who among us does not feel shocked frequently when we read the newspaper or watch the news?

We have all heard the expression “Love thy neighbor as thy self.” This raises the question “Who is our neighbor?”. To whom should we extend this love? I turn to Albert Einstein for the answer. He said “Our task must be to free ourselves by widening our circle of compassion to embrace all living creatures and the whole of nature and its beauty.” This to me is the correct response. All of life is our neighbor.

For many of us, peace begins in the kitchen. This means when two choices are before us, in life and regarding our food choices, we take the path that causes the least suffering. It’s something to think about.

Here is a recipe to enjoy while contemplating these vegetarian issues. It’s from our new book, The 30-Minute Vegan.

Zucchini Roll Ups

Makes approximately 18 roll ups2 zucchinis
1 pound extra firm tofu, crumbled
2 tablespoons minced basil
2 tablespoons minced Italian parsley
1 teaspoon minced rosemary
3 tablespoons creamy tahini

2 tablespoons nutritional yeast

½ teaspoon thyme
½ teaspoon oregano
1 teaspoon sea salt, or to taste
¼ teaspoon black pepper, or to taste1. Preheat the oven to 400°F and well-oil a baking sheet. Slice each
zucchini lengthwise into 9 or more thin strips (about 1/8-inch) using
either a mandoline (careful for those fingers) or a vegetable peeler.
2. Combine the tofu, and the remaining ingredients in a large mixing bowl
and mix well. If the tahini is not creamy, you may need to add a bit of
olive oil to maintain a creamy consistency. Spread approximately 2
tablespoons of this mixture along each piece of zucchini and roll them up.
3. Place the rolls on the baking sheet and bake for 10 minutes, and remove.
Serve on a platter or 2 to3 rolls per plate. Refrigerate if you are not
serving immediately. The rolls are awesome chilled as well.

Variation
•    Replace zucchini with eggplant, thinly sliced.

Mark Reinfeld has been preparing inspired vegan and live food cuisine for over 15 years. He is the founding chef of The Blossoming Lotus Restaurant and the recipient of a Platinum Carrot Award given to America’s top “trailblazing and innovative chefs.” He is a recognized authority in the field of healthy cuisine. His first book, Vegan Fusion World Cuisine has won 9 international awards including a Gourmand Award for ‘Best Vegetarian Cookbook in the USA.’ He is the coauthor, along with Jennifer Murray of The Complete Idiot’s Guide to Eating Raw. His latest book, also coauthored with Murray is The 30 Minute Vegan. Have a question for the natural chef? Please email mark@veganfusion.com

Live Foods for Summer

Cover via Amazon

DR: Can you please share some information on the healing qualities of a food that is abundant in the summer?

There are an abundance of tomatoes available in the summer – many exciting and delicious varieties! Tomatoes are rich in lycopene, an antioxidant that has been linked with good heart health and offers protection against various other diseases. No other food has as much of this important nutrient as the tomato. Please make sure to use organic tomatoes whenever possible.
While you are enjoying your tomatoes, you can contemplate this bit of folklore. Centuries ago, the French believed that tomatoes had aphrodisiac qualities and named them pommes d’amour or ‘love apples’.

Please check out our newly released book, The Complete Idiot’s Guide to Eating Raw, coauthored with Jennifer Murray and Bo Rinaldi to earn more about the healing qualities of foods as well as the simple tools you need to prepare your own delicious and healthful meals. The book is available on our website, veganfusion.com, at our restaurants or in bookstores everywhere.

DR: I’m sure you have a great recipe that makes use of tomatoes. Care to share?

But of course. Here you go. The sauce for the ravioli makes use of tomatoes.

Recipes courtesy Jennifer Murray.

Turnip and Pine Nut Ravioli

Yield: 32 raviolis
Prep Time: 25 minutes
Soak Time: 2 hours minimum
Dehydrator Time: 30 minutes (optional)
2 large turnips, peeled
2 TB. olive oil
1 cup pine nuts, soaked at least 2+ hours
2 cups macadamia nuts, soaked at least 2+ hours
1 TB. fresh rosemary, minced
4 tsp. fresh parsley, minced
4 tsp. fresh thyme, minced
2 TB. nutritional yeast
1 tsp. salt
1 tsp. freshly ground black pepper
1 TB. apple cider vinegar
[1/2] cup rejuvelac (or filtered water), (as needed)

1. Using a vegetable peeler or a mandoline, to cut turnips into 32 very thin slices. Coat in olive oil and allow to marinate for at least 1 hour. If desired, dehydrate at 110 degrees F for 30- to 45 minutes to soften “noodles.”
2. Rinse pine nuts and macadamia nuts, and drain well for at least 10 minutes. Place in Add to a food processor fitted with the s-an S-shaped blade, and process blend on high speed for 10 seconds.
3. Add rosemary, parsley, thyme, nutritional yeast, salt, black pepper, and apple cider vinegar. Blend on high speed for about 20 seconds while adding rejuvelac (or water) through the top until a smooth, cheesy consistency is reached.
4. Scoop 1 tablespoon cheese onto each turnip slice, and fold in half. Serve 8 raviolis per plate, and coat with Sun Dried Tomato Sage Sauce, recipe below.

Variation: Instead of Alternatives for the turnips, in these raviolis are many. Ttry watermelon radishes, beets, or zucchini. For smaller produce, cut twice as many slices, use one slice for the bottom, put cheese in the middle, and layer another slice on top, press down gently.

Sun-Dried Tomato Sage Sauce

Yield: 2 cups
Prep Time: 20 minutes
Soak Time: 30+ minutes minimum
[1/4] cup sun-dried tomatoes
1 cup filtered water
2 cups roma tomatoes, chopped
[1/2] cup sun-dried tomato soak water
2 TB. beets, shredded
2 TB. olive oil
1 TB. fresh basil, minced
1 TB. fresh parsley, minced
1 tsp. nama shoyu (or to taste)
1 tsp. nutritional yeast
[1/2] tsp. fresh oregano
[1/2] tsp. fresh thyme
[1/2] tsp. salt
[1/4] tsp. freshly ground black pepper
1 TB.1[1/2] tsp. rubbed sage
agave nectar to taste

1. Soak sun-dried tomatoes in at least 1 cup of filtered water for at least 30 minutes minimum. Strain, reserving liquid.
2. Place sun-dried tomatoes, Blend with roma tomatoes, soak water, beets, olive oil, basil, parsley, nama shoyu, nutritional yeast, oregano, thyme, salt, pepper, and sage in a blender; and blend on high speed for 40 seconds or until you reach desired the consistency of tomato sauce.

Going Raw Do’s and Don’t

Image by cobalt123 via Flickr

Q: Mark, for the past several months, I have been interested in adding more raw foods to my diet. I just picked up your new book, The Complete Idiot’s Guide to Eating Raw and am really enjoying it. Can you give me any other pointers on going raw?

A: We came up with a list of do’s and don’ts for folks to consider as they embark upon their raw journey. Consider these tips:

Do

• eat fresh local and organic foods whenever possible.
• listen to your body.
• sleep when tired.
• eat when hungry.
• drink and bathe in clean water.
• prepare as much of your own food as possible.
• get moderate exercise.
• enjoy the sunshine (in moderation) as it produces vitamin D for your body.
• supplement your raw food diet with vitamin B12
• rinse all produce well, especially non organic produce.
• read food labels very carefully.
• spend time in the produce aisle and at farmers markets locating new produce to experiment with.
• enjoy the local raw community scene or create one.

Don’t

• get frustrated if you are not living up to your expectations.
• buy food with additives or preservatives.
• judge others by what they eat or don’t eat.
• wait until tomorrow to make the healthy choices.
• allow the well intentioned advice of friends and family deter you from making changes you wish to make.

You will begin to discover your own dos and don’ts as you introduce more raw foods into your life. Let your body and your intuition be your guide as you continually learn from others.

Q: Thanks for that! Can you share a favorite recipe from the book?

A: Sure, here you go.

Mediterranean Sunflower Seed Dip

This is a wonderful sunflower seed dish with olives, sun-dried tomatoes and fresh herbs that bring out the flavors of the Mediterranean.

Yield: 2 cups
Prep time: 20 minutes
Soak time: 2+ hours

1 cup sunflower seeds
2 sun-dried tomatoes
1 TB. freshly squeezed lemon juice
2 TB. red bell pepper, ribs and seeds removed, diced
2 TB. kalamata olives, diced
1 TB. green onion
1 TB. basil, minced
1 TB. parsley, minced
1 tsp. nama shoyu
1/2 tsp. garlic, minced
1/4 tsp. oregano
1/4 tsp. freshly ground black pepper
1 TB. nutritional yeast
1 TB. olive oil

1.    Soak sunflower seeds in water to cover for 2 hours to overnight. Soak sun-dried tomatoes in water to cover for at least 30 minutes. Strain and place in food processor with lemon juice, red bell pepper, olives, green onion, basil, parsley, shoyu, garlic, oregano, black pepper, nutritional yeast and olive oil. Process on high speed for 20 seconds until smooth. Scrape down the sides as necessary to ensure the flavors are evenly distributed.

2.     Allow pate to sit for at least 20 minutes, covered, in the fridge before serving to enhance the flavor. Serve with fresh cucumber slices, with Flax Crackers or as part of a salad.

Have a question for the natural chef? Please email mark [at] veganfusion [dot] com

The Raw Food Pantry

As a raw foodist, will I be condemning myself to a diet of carrots, celery sticks and lettuce?

On the contrary, the art of live food preparation has evolved greatly over the years. There is an incredible variety of ingredients and flavors to experience while eating raw. The many gourmet raw restaurants opening up around the planet are testimony to the diversity and elegance that is possible with this form of cutting edge cuisine. Even world-renowned chef Charlie Trotter has published a raw recipe book.

As a raw foodist, you will be feasting upon all of your favorite fresh fruits, berries, vegetables, herbs, nuts and seeds in every configuration imaginable. Many grains such as wheat, rye, quinoa and buckwheat are included – soaked and sprouted and added to many dishes. The raw pantry also includes wonderful milks, cheeses and yogurts from nuts and seeds. You will experience superfoods, sea vegetables, sauerkrauts, kimchi and even home-grown micro greens.

Creating raw food is fun and easy and sometimes it’s just as simple as using your blender or food processor. You may be surprised to learn that you can even create live breads, wraps, burgers, ‘pastas’, ice creams, and even tacos. The raw menu rivals that of any cuisine and includes the full range of foods from appetizers to desserts and everything in between.

What type of equipment will I need to prepare all of these delicacies?

You can start simply, as your means allow. A good knife is your most trusty companion and will allow you create countless salads. With a blender, you will be astounding your friends and family with delicious soups, sauces, dressings and puddings. With a food processor you can create wonderful spreads and pates. For those serious about raw food preparation, look into purchasing a dehydrator. Dehydrators allow you to heat food at low temperatures, which preserves vital nutrients and opens vast new realms of culinary creation as you enjoy flavorful dehydrated crackers, breads, cookies and granolas.

Can you share a simple raw recipe with us?

Here you go! Try this innovative Key Lime Ice Cream with Raspberry Sauce courtesy of The Complete Idiots Guide to Eating Raw coauthor, Jennifer Murray.

Yield: 2 cups
Prep Time: 15 minutes
Freezer Time: 3+ hours minimum

Lime Ice Cream
2 cups avocado, mashed
6 TB. plus [3/4] tsp. freshly squeezed lime juice
[1/2] tsp. lime zest
[3/4] cup agave nectar
[1/2] tsp. vanilla extract
Pinch sea salt
[1/4] lb. fresh or frozen raspberries
Pinch cardamom

1. Place avocado, 5 tablespoons lime juice, lime zest, [1/2] cup agave nectar, vanilla extract, and salt in a food processor fitted with an S-shaped blade or a strong blender. Process on high speed for 40 to 60 seconds, stopping occasionally to scrape down the sides.
2. Freeze in an airtight container for at least 3 or 4 hours to overnight. Depending on the temperature of your freezer, you may need to let ice cream thaw before serving.

Raspberry Sauce
[1/4] lb. fresh or frozen raspberries
[1/4] cup agave nectar
[3/4] tsp. freshly squeezed lime juice
Pinch cardamom

1. While ice cream is freezing, place raspberries, remaining [1/4] cup agave nectar, remaining [3/4] teaspoon lime juice, and cardamom in a food processor fitted with an S-shaped blade. Process on high speed for 25 seconds.
2. Strain through a fine mesh strainer to remove seeds. Refrigerate to chill at least 30 minutes. Pour into a small bowl, and top with [1/2] cup scoop of lime ice cream and serve immediately. Enjoy the flavors as well as the colors!

Note: The best time to use an avocado for this recipe purpose is one that’s at that perfectly stage of ripeness. Just a little before or after this point and you may need to adjust the flavors slightly to accommodate the stronger as the flavor of the avocado is stronger. More agave nectar might may be desired, but go slowly when adding lime juice or zest. A good way to check for ripeness is to remove the stem end and stick a toothpick into the avocado. If it goes in easily, it is ready. If there’ is a stronger stronger-than-desired avocado flavor, the delicious raspberry sauce covers it wonderfully.

Have a question for the natural chef? Please email mark [at]veganfusion [dot] com

Thrifty Vegan – Small Ways to save Big with plant based Foods

Image by Jackson Latka via Flickr

We are often asked about ways to save money on a vegan diet. Here are a few suggestions to help your well-earned funds go that extra mile. Remember the hidden savings of going vegan is that by eating a well-balanced diet of plant-based foods we are protecting ourselves from a host of diet related illnesses such as heart disease, obesity, certain forms of diabetes and other diseases that exact a HUGE cost, both for the individual and society as a whole.

1. Learn how to cook. This is a big step to take to reign in your expenses. Going to restaurants is a lovely treat. It’s nice to have the luxury of someone else preparing the food. (Not to mention doing the dishes!) The cost definitely adds up if it’s an every day occurrence. Oftentimes a nice meal at a restaurant can cost as much as a few days or more of food prepared at home. There are so many cookbooks available to get you started. Check in your paper to see if anyone is offering classes locally. It’s a worthwhile investment that pays for itself manifold when you begin creating your own masterpieces in the kitchen.

2. Buy bulk. Buying items in bulk adds up to a huge savings. Spend the extra time soaking and cooking beans instead of using cans. This is good for the planet as well as your wallet. Join a buyers club or coop that allows you to combine orders with other folks to receive closer to wholesale prices. Ask your local natural food store about rates for bulk purchases.

3. Grow your own. Home gardening is a rewarding hobby and a wonderful way to save money as well. There is an abundance of on online resources or check out some books at the library that can get you started. See if you can enlist some friends to join you on your gardening adventure. You grow the lettuce, they grow carrots and then share the bounty. You can start small by growing herbs in pots, or by growing your own clover sprouts.

4. Farmers Market. If gardening is not for you, check out your local farmers market, where produce is generally available at a much lower rate than found at the supermarket. Many times you can find bargains at the end of the market, when farmers are eager to sell their remaining produce. It’s also very fulfilling to meet the people that grow your food. Locally grown food is also typically higher in nutrient value than food shipped across the country, and has the added benefit of supporting your local economy.

5. Keep it simple. Simplifying your diet is another way you can reduce your food budget. If you are craving truffles and champagne, and many processed and packaged foods, prepare to pay for your refined palate. There are countless ways to include a wide range of economical vegan foods without compromising on flavor. Experiment with the different grains and legumes that are readily available. Discover the natural goodness of fresh fruit and vegetables. It’s a never-ending culinary journey. Have fun!

Have a question for the natural chef? Feel free to email us at info@veganfusion.com.

Go Green with Vegan Cuisine

QUESTION: In past interviews we have been discussing the health benefits of raw and vegan foods. You mentioned that there are environmental and social benefits to this form of eating as well. Can you elaborate a bit?

MARK: We hear a lot these days about global warming, food shortages, water shortages and rainforest destruction. Many people, including environmentalists, don’t realize that including more vegan foods in our diet is one of the most effective steps we can take to protect our environment and conserve the earth’s resources. A recent UN report called Livestock’s Long Shadow revealed that 18 percent of all greenhouse emissions come from the livestock industry. That’s more than the entire world automobile industry combined! This is incredible to me.

The environmental impact of a vegan diet is a fraction of that of a meat-based one. According to Conservation International, the average carbon emissions from an animal product based diet are 11 tons per year per person. The average emissions on a plant-based diet are 6 tons per year. Another interesting tidbit of information is that it takes approximately 3 ½ acres of land and 2500 gallons of water a day to support an animal product based diet. A plant-based diet utilizes only 1/6 of an acre of land and 300 gallons of water a day. According to the USDA, 1 acre of land can produce 20,000 pounds of vegetables. This same amount of land can only produce 165 pounds of meat.

Animals are fed more than 80 percent of the corn and 95 percent of the oats grown in the United States. Each year, the U.S. livestock population consumes enough grain and soybeans to feed more than five times the U.S. human population. Less than half of the harvested agricultural acreage goes to feed people. Combine this with the fact that over 60 million people die of starvation every year. This means that we are feeding grain to animals while our fellow humans are dying of starvation in mind staggering numbers.

QUESTION: Wow! I had no idea. That’s pretty intense information. Where can I go to learn more?

MARK: We have more information in our books, Vegan Fusion World Cuisine and The Complete Idiot’s Guide to Eating Raw. You can also check out Diet for a New America, which is the source of much of the environmental information we share. Author John Robbins is a pioneer in the promotion of the health and environmental benefits of a plant- based lifestyle. His latest work, Healthy At 100, is a must-read in-depth exploration of health and longevity.

QUESTION: Can you share an environmentally friendly recipe for the holiday season?

MARK: Here you go, courtesy of Vegan Fusion World Cuisine

Sistah Jah Love Roasted Squash Soup

20 min prep / 35 min cooking / 5-6 servings

Ingredients
1 small Butternut or buttercup squash (1 ½ C cooked)
1 large Garnet yam, peeled & chopped (2 C)
1 medium Onion, chopped (1 C)
1 C Celery, sliced thin
2 Tbl Garlic, minced
4 ½ C Filtered water or vegetable stock
2 ½ C Coconut milk
2 Tbl Maple syrup, or to taste
3 Tbl soy sauce
½ tsp Curry paste
1 small Cinnamon stick
• Sea salt, to taste
• Black pepper, ground to taste

Loving preparation
1. Preheat oven to 375°. Rinse the butternut squash, slice lengthwise and remove the seeds. Place face down on a lightly-oiled baking sheet and bake until a knife can pass through it easily, approximately 30 – 35 minutes. Remove from oven and allow to cool. Scoop the inside of the squash into a large blender.

2. While squash is cooking, place the yams, onions, celery, garlic, coconut milk, filtered water and cinnamon stick in a 3 qt pot, cook on medium high heat until yams are thoroughly cooked, approximately 30 minutes, stirring occasionally. Remove from heat and allow to cool 10-15 minutes.

3. Remove cinnamon stick, add shoyu and maple syrup, place in blender with squash and blend. Add salt and pepper to taste, mix well and enjoy.

4. Garnish with black sesame seeds and a leaf of mint or cilantro. The flavor of this soup may vary according to the sweetness of the yams and squash, add maple syrup to taste.

Can Eating Raw Help me Be Healthier?

Question: Can eating raw foods help me be healthier?

Answer: We believe eating raw foods paves the way towards optimal health and the prevention of disease because the plants are in their most bio-available state. The World Health Organization estimates that a low intake of fruits and vegetables is the cause of major diseases such as heart disease, cancer and stroke. Major national health organizations such as the American Heart Association and the American Diabetes Association recommend including fruits and vegetables to prevent illnesses. What better way to meet these needs than with delicious raw foods?

Once a small movement, eating raw is now recognized as a delicious healthy main stream lifestyle with access to all of the ingredients, tools, foods, recipes and great books available today.

Mark Reinfeld, Author, Vegan Fusion World Cuisine: Healing Recipes and Timeless Wisdom from our Hearts to Yours & The Complete Idiot’s Guide to Eating Raw

Please visit www.veganfusion.com or www.blossominglotus.com for more information.

Are Raw Foods Good for Weight Loss?

Question: Are raw foods good for weight loss?

Answer: It’s an open secret in the health world that eating raw has a built in weight reduction mechanism. Raw foods have higher water content, fiber and nutritional values than their cooked counterparts.

Going raw also keeps you away from two of the main weight gain culprits – refined sugars and flours. Whatever the reason, we think the raw food diet is the best way to lose weight because it’s simply so satisfying!

The higher water content of raw foods encourages weight loss. When food is cooked, it loses its moisture and becomes denser. Raw foods, loaded with water, fill you up sooner. You wind up eating less because you are filling up on low calorie, nutrient rich foods. You may find yourself eating more frequent, lighter meals.

The water in raw foods is the water of life that is designed to sustain our bodies. Going raw naturally creates a light cleansing effect that purifies and assists our body in weight loss.

Mark Reinfeld, Author, Vegan Fusion World Cuisine: Healing Recipes and Timeless Wisdom from our Hearts to Yours & The Complete Idiot’s Guide to Eating Raw (Complete Idiot’s Guide to)

Please visit www.veganfusion.com or www.blossominglotus.com for more information.

Live Foods, Raw Foods – What’s the Difference?

Question: Many times you will hear the word live foods or living foods used to describe a raw food diet. Is there a difference?

Answer: For many, the words are used interchangeably. For those ‘in the know’, there is an important difference. Raw foods consist of foods in their natural, unheated state.

Live foods can even contain greater amounts of vital nutrients and enzyme activity created through soaking, sprouting, blending and culturing. Culturing allows us to create specialty dishes and drinks such as sauerkraut, plant cheeses, yogurts and kombucha.

Mark Reinfeld, Author, Vegan Fusion World Cuisine: Healing Recipes and Timeless Wisdom from our Hearts to Yours & The Complete Idiot’s Guide to Eating Raw (Complete Idiot’s Guide to)

Please visit www.veganfusion.com or www.blossominglotus.com for more information.

What Exactly are Raw Foods?

Raw foods are foods that have not been cooked. They are the fresh fruits, berries, vegetables, nuts, seeds and herbs we have all come to know and love in their whole, natural state.

Once raw food is heated above a certain temperature, the food is considered to be cooked. Many define this point as the temperature where the particular food’s enzymes are destroyed.

Enzymes are the catalysts of life and that all foods come with naturally occurring enzymes. At around 100°F they are beginning to get a bit sluggish and by 118° F they are pretty much toast. Most raw foodists consider 116° to be the maximum threshold for enzyme potential.

Raw foods are loaded with enzymes and all of the vital nutrients our bodies need to flourish. Raw foods also have a high water content compared to cooked foods. The water found in fresh foods is in many ways superior to drinking water.

Raw foods abound with phytonutrients. These are the important vitamins, minerals and other nutrients found in plants that are known and still being discovered by science that are necessary for life to thrive. Eating raw means you are getting the highest concentration of phytonutrients emanating from the plant kingdom.

Mark Reinfeld, Author, Vegan Fusion World Cuisine: Healing Recipes and Timeless Wisdom from our Hearts to Yours & The Complete Idiot’s Guide to Eating Raw (Complete Idiot’s Guide to)

Please visit www.veganfusion.com or www.blossominglotus.com for more information.