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  • Home
    • Contact
    • About
    • Why I'm Vegan
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    • Plant-Based Photography
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  • Blog
    • Social Media Feed
  • Why Vegan?
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    • BEVEGAN® 101
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    • Famous Vegans
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  • BEVEGAN® Boot Camp
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    • Free Consultation
    • BEVEGAN® Plant-Based Health Coaching
    • BEVEGAN® Sweat
    • Running for Beginners
    • BEVEGAN® Consulting
    • 30 Day Hemp Challenge
  • CBD Education

Spinach and Flaxseed Stuffed Peppers

9/9/2016

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Savory, simple, stuffed peppers with spinach, flaxseed Italian seasonings and tomatoes! A hearty, healthy, plant-based meal.

Perks of this recipe? They easily can be made ahead of time. Simply prepare (15 min) up until the point of baking, refrigerate, and then bake when you need it. The whole thing comes together in about 1 hour 

​Recipe type:
 Entrée, Side
Cuisine: Vegan, Gluten Free
Serves: 2-4

THE FILLING
  • 1 pound organic spinach
  • 1 Tbsp (15 ml) olive oil
  • 1 1/2 16 oz cans of organic diced tomatoes with no salt added
  • 4 tablespoons ground flaxseed
  • 1/2 cup (80 g) chopped cabbage
  • 1/2 cup (80 g) chopped white onion
  • 1/2 cup (80 g) diced avocado
  • Pinch or more of each: sage, rosemary, thyme, oregano, garlic powder
  • Pinch each sea salt and black pepper

THE PEPPERS
  • 4 large red, yellow or orange bell peppers, seeds removed
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​INSTRUCTIONS
  1. Preheat oven to 375 degrees F (190 C) and set out a 9x13-inch baking dish, rimmed baking sheet or two bread pans. Also lightly drizzle peppers with olive oil. Set aside.
  2. Prepare filling by mixing everything in a large mixing bowl well. (raw, not cooked). Taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
  3. Generously stuff the peppers with the mixture until all peppers are full (you may have a little leftover filling, which can be added to salads or served on the side), then cover the dish with foil.
  4. Bake for 30 minutes covered, then remove foil, increase heat to 400 degrees F (204 C), and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more. Serve on a bed of lettuce or with additional avocado on top. 
  5. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days.
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Vegan Chipotle Lentil Lettuce Wraps

6/11/2016

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Vegan ​Chipotle Lentil Lettuce Tacos
Recipe by Erin McClung
Makes 4 servings - 3 lettuce tacos per serving
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12 large romaine lettuce leaves washed & dried
 
For the lentils:

2 cups cooked french green lentils (or any hearty lentil)
1 jalapeno, chopped
1/2 c onion, chopped
1 Tbsp tomato paste
1 tsp cumin
1 tsp oregano
1 tsp garlic powder
2 tsp chili powder
1/2-1 chipotle in adobo chopped + a little (or a lot!) sauce
sea salt
olive oil
water or broth as needed
 
For serving:
1/2 C toasted pepitas
salsa/pico
avocado
shredded cabbage/carrot
black olives
cilantro
red pepper
tomato

To make the pepitas:
In a dry pan over low heat toast the pepitas until they begin to get brown. Remove from pan & set aside.
 
Cashew Chipotle Queso (adapted from Minimalist Baker- http://minimalistbaker.com/ )
3/4 C cashews (soaked for 2+ hours, or for 20 mins w/ boiling water, you can omit the soaking and the queso will be a little less smooth but still amazing)
1/4-1/2 C water
1.5 Tbsp nutritional yeast
1/4 tsp sea salt
1/8 tsp garlic powder
1/4 tsp cumin
1/4 tsp chili powder
1 chipotle in adobo + sauce
 
To make the Cashew Chipotle Queso:
Put the cashews in a food processor or high speed blender with 1/4 c of water until a paste is formed. Add remaining ingredients and process until smooth. Add more water until you achieve the consistency you desire.
 
To make the lentil meat:
Coat a pan with a little olive oil (or oil of choice) over medium heat. Once oil is heated add onion & sautee for a few minutes until softened. Add jalapenos & sautee for another minute or two. Add the cooked lentils, cumin, oregano, garlic powder, chili powder and salt. Stir to incorporate. Add the tomato paste and chipotle + sauce to the pan. Adding water or broth as needed to fully incorporate the tomato paste. Cook until lentils are warm.
 
To assemble:
Divide the lentils evenly onto each lettuce leaf. Top with salsa, black olives, cashew chipotle queso, pepitas & any other toppings you desire. Pick up & eat like a taco! Enjoy!


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Raw Cauliflower Popcorn

2/5/2016

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TIP: Make extra. This is killer!
​Total Prep Time: 5 Minutes ​
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INGREDIENTS
2 cups Cauliflower florets cut into small pieces 1 Tsp. olive oil
1 TBSP Nutritional Yeast
Dash of Cayenne pepper

Dash of Sea Salt
**Can substitute coconut aminos to taste


INSTRUCTIONS
You can do everything to taste. It’s easier than following a recipe because you can make it exactly how you like.

IE: Add nutritional yeast and cayenne to make it extra cheesy and spicy. You can delete 
the cayenne and substitute any spice you like such as cumin or garlic.
​

Add all the ingredients together:
  • Put the cauliflower in a large zip lock bag and pour in the nutritional yeast and other ingredients and shake it all up. 
  • After you’ve gotten it all mixed up you can taste it and see if you need to add more of anything.

You can eat raw OR decide to dehydrate:
  • Place the pieces out on the Teflex sheets and dehydrate at 115 degrees
  • Fahrenheit for at least 12 hours.
  • The cauliflower will be soft, but still have a crunchy texture.
  • If you dehydrate for a full 24 hours because then it is extra crunchy. 
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Dino-kale-icious Creamy Salad

2/2/2016

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INGREDIENTS
  • 1/2 cup chopped or grated carrot
  • 1/4 cup green beans, cut into halves
  • 1 cup chopped dinosaur kale
  • 1/4 cup sunflower seeds
  • 1/4 cup Nutritional Yeast
  • 1/4 cup hemp oil (or olive oil)
  • Sea salt and black pepper (to taste)
  • ½ cup From the Sea Guacamole (optional) - recipe below
 
DIRECTIONS
  1. Whisk oil, salt and pepper to taste
  2. Toss all veggies in dressing; add nutritional yeast and toss again, lightly
  3. Transfer to serving plate
  4. Add sunflower seeds to top
  5. If you choose, add From the Sea Guacamole (see below) on top of salad

TIPS & NOTES
  • Tip: Add a 1/2 cup of cooked quinoa for added protein and texture
  • Notes: This salad is plentiful in B vitamins and is also calcium rich

​From the Sea Guacamole 

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​INGREDIENTS
  • 2 well-ripened avocados (pit and skin removed)
  • 1 clove garlic, minced (or garlic powder used to your preference)
  • 1/4 teaspoon sea salt
  • 1/4 cup finely chopped kelp (optional)
  • 1 small tomato, diced
  • 2 scallions or 1/4 onion, minced
  • 1/4 cup tahini
  • 3 tablespoons brown rice miso paste
  • Freshly squeezed juice from 1/2 lemon
  • 1 jalapeño, stem removed and minced (optional)
 
PREPARATION
  1. Mash avocados, add everything else and mash some more.  You can process everything in a food processor.

​TIPS & NOTES
  • Tip: For a creamier guacamole, add a few spoons of Vegan Cream Sauce.
  • Tip: Keep refrigerated in airtight container for up to 1 week.  It will naturally turn brown but is absolutely fine to eat.  You can store the pit in the container to help with some browning.
 
Great on crackers, tortillas, on tacos, in chili or in a wrap!
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DIY Plant Milks

1/13/2016

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Do you love plant-based milks? Have you ever thought about making you own? Homemade plant milks are super fresh, free of preservatives, and you have complete control over the quality of the ingredients, the sugar levels, and the texture. ​
You can make a variety of plant-based milks simply by blending raw seeds, nuts, and grains with water. To name a handful: Almonds, hemp seeds, cashews, hazelnuts, coconuts, flaxseeds  quinoa, rice, oats, millet, macadamias, pecans, pistachios, pumpkin seeds, sunflower seeds, and more can all be liquefied into delicious milks. 

Milking raw nuts, seeds, and grains is quick and super easy:

THE BASE RECIPE

1 cup RAW nuts or seeds of choice (or 1/4 cup flaxseeds)
1 pinch sea salt (optional)

Sweetness (optional) - use any of the following:
2-3T maple syrup, coconut nectar, coconut sugar
5-10 drops liquid stevia

1 tablespoon coconut oil - liquified (optional)
1 tablespoon sunflower lecithin (optional)

EASY AS 1 - 2 - 3

Click graphics to enlarge

SOAKING TIMES

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Useful Info + Knowledge:

  • Soaking removes enzyme inhibitors, improves digestibility and nutrient bioavailability, and helps everything blend more easily. 
  • Most homemade plant milks will keep in the fridge (in a sealed container) for 2-3 days.
  • You can freeze leftovers in ice cube trays for use later.
  • Homemade milks can separate when stored, so shake or blend again before drinking.
  • You can repurpose the pulp as a body scrub by mixing it with a little coconut oil.
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Health Benefits of Matcha Tea

11/15/2015

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Have you heard of matcha? I've been getting asked a lot about matcha lately. It's one of those superfood ingredients that went from "matcha what"? to "how do I use it and why is it healthy"?

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What makes matcha tea so special?
Matcha tea is a high-quality green tea that is covered before picking to accentuate the color, then stone-ground after being picked and before being sealed into small tins. It's very versatile, can be enjoyed in many ways, and because of the incredible reported health benefits, people are starting to include it in smoothies, lattes, oats and more.  While typical green tea bags still deliver fabulous antioxidants, consider matcha a superfood due to its extremely high antioxidant levels (nearly 10 times stronger than green tea) called polyphenols, which have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another polyphenol in matcha, called EGCG has been shown in research to boost metabolism and slow the growth of cancer cells.

Matcha is also high in amino acids, specifically containing high amounts of L-Theanine, which is a unique set of amino acids found exclusively in green teas, and known to help the body to relax, be more calm, and reduce stress levels. 


What does matcha tea taste like?
Matcha is very concentrated giving it an earthy flavor. The taste is strong and vegetal - some people would say spinachy, others would say grassy and with an umami character. TIP: It's best to buy an unsweetened, pure matcha and sweeten it on your own with maple syrup or organic stevia leaf.

Matcha could be the token to a rockstar workout
If you normally drink a cup of coffee as part of your pre-run kick, try replacing it with matcha. I enjoy blending 1 teaspoon of matcha powder into 1 cup of warmed almond or coconut milk, sweetened with organic stevia. You can also incorporate matcha into your pre-run meal. I love oatmeal and smoothies before a long run - both digest with ease and complement matcha well.  

Simple 
smoothie: 1 scoop plant protein powder (hemp, brown rice or pea protein), banana, matcha powder, unsweetened plant-based milk and organic stevia leaf. It's delicious!

Super Oatmeal: As your oats are cooking, stir in 1-2 teaspoons of matcha - remove from stove and add in 2 tablespoons of flaxseed or hemp seeds, 1 tsp coconut oil, and sweeten with organic stevia leaf (or maple syrup).

Other fun things to try matcha in are soups, puddings, and even guacamole. 

Does Matcha contain caffeine?

With Matcha, you are consuming whole leaves, therefore you are getting around three times as much caffeine than a cup of steeped tea. However, compared to the caffeine buzz from coffee, matcha creates an “alert calm” due to a natural substance it contains called l-theanine, which induces relaxation without drowsiness.

Are you ready to get your matcha on?

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Indian Cuisine is a Vegan’s Friend

10/30/2015

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The Mayuri Family of Food Businesses: A leader in specialty foods in the Seattle Area.

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Do you love vegan Indian food, such as curry, vindaloo, kitchari, masala, samosas, and pakoras? Do you wish you could cook up these delicacies like a pro, but have no idea where to start? Head on down to Mayuri Foods in Redmond or Bothell, where you’ll find an incredible wealth of vegan-friendly imported goods and organic produce with excellent prices. Mayuri Foods is part of the Mayuri Family of Food Businesses, which includes two grocery stores (Redmond and Bothell), two restaurants (Redmond and Bothell), a bakery specializing in vegan baked goods (awesome wedding cakes), and catering/weddings.

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I had the wonderful opportunity to meet with Raj Poudyal, one of the owners of Mayuri Foods in Redmond, as well as get a full tour this incredible grocery store! Let’s just say, I was beyond impressed! It’s perfect for vegans looking for fresh ideas (see my latest recipe below), as well as anyone who savors healthy, light recipes that don’t compromise on authenticity. Mayuri has a unique grocery selection (Indo/Pak/Nepali/European), an impressive bulk section, organic produce and exotic spices making it easy to whip up your favorite ethnic dishes – vegan style. I’m a huge fan of exotic flavors found in Indian food, so thanks to Mayuri, my kitchen is now stocked full of exotic spices, bulk grains, beans and lentils. Be sure you sign up for their Club Card Program when you shop. It’s free and will reward you with additional savings.  ​

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Mayuri Indian Cuisine
If you haven’t yet been to Mayuri Indian Cuisine, now’s the time! The Mayuri Redmond restaurant recently moved to a new location, which now includes a bar. It is surrounded by a large guest parking lot with a seasonal patio adjacent to the saffron colored building. They offer an abundant, fresh lunch buffet with quick, friendly service and a la carte dinner menu. Happy Hour and Daily Specials are also available. The Mayuri Team recommends letting them know you are vegan and they will explain which items are vegan.


Holiday Party at Mayuri Indian Cuisine: Eastside Seattle Vegan Group​

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We will be having our first annual holiday party at 1:30pm on Friday, December 11th at Mayuri Cuisine in Redmond. For more details and to RSVP, visit or join our Facebook Group Page. You can also email me at [email protected] This will be a great way to connect with other vegans in the areas over delicious VEGAN Indian Cuisine!


RECIPE: Ayurvedic Kitchari ​

Vegan, Gluten-Free

Do you need to hit the “reset” button? It’s time for Kitchari! This easy and nourishing meal is a staple comfort food of India, especially during times of fasting. It's meant to be nourishing and grounding.
 
Serves 6
  • 1 cup split yellow mung beans (moong dal)
  • 1 1/2 cups basmati rice
  • 6 cups filtered water
  • 1 bay leaf
  • 1 cinnamon stick
  • 2 teaspoons ground turmeric
  • 1 1/2 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • Freshly cracked pepper to taste
  • A pinch of pink Himalayan sea salt
  • Fresh cilantro and lemon or lime juice to serve
PREPARATION
  1. Rinse the mung beans and rice then add them to a large pot or Dutch oven.
  2. Add the bay leaf, cinnamon, stick, spices, and salt then pour the water in. Bring the water to a boil, then reduce the heat to a low simmer and cook the mixture until all of the water has been absorbed (this took me about 25-30 minutes). Make sure to stir often so the bottom doesn’t burn.
  3. Once all of the water has been absorbed, turn off the heat. Serve up your kitchari with a heavy sprinkling of fresh cilantro and a squeeze of fresh lemon or lime juice.

Mayuri Locations
http://mayuriseattle.com/

Mayuri Foods – Redmond
2560 152nd Ave NE
Suite G
Redmond, WA 98052
 
Mayuri Foods - Bothell
20611 Bothell Everett Hwy
Bothell, WA 98012

Mayuri Indian Cuisine - Bothell
20611 Bothell Everett Hwy Suite A
Bothell, WA 98012

Mayuri Indian Cuisine -Redmond
2115 Bel-Red Road
Redmond, WA  98052

Mayuri Bakery
2560 152nd Ave NE
Suite A
Redmond, WA 98052
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Avoid Bonking with Raw Coconut and Cacao Bites

10/7/2015

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Why it's so important to fuel properly:

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Have you ever "bonked" during a race or workout? “Bonking,” basically means running out of stored carbohydrate in your muscles (AKA glycogen). With a little planning, you can prolong the distance you can go before this happens, thereby enhancing performance. Whatever your activity or workout is, mid-workout nutrition is extremely important to avoid bonking.

Mid-Workout Nutrition:

  • Stored glycogen reserves in your muscles and liver start draining around the 60-min mark (when you hit the wall).
  • For workouts longer than 60 minutes, you need easily digestible simple carbs as mid-workout fuel. Also, a mix of a little fat and protein can help sustain the instant energy carbohydrates provide.
  • Hydration is also importance to sustain endurance.

Mid-Workout Food Choices

  • To continue at your top pace, you need 30 to 60 grams of carbohydrates per hour. Great whole-food choices are dates, dried apricots, raisins, fruit juice, and Raw Coconut Cacao Bites (below)!
  • For lower intensity/longer workouts, add small amounts of high-quality protein and fat, as hey help sustain the quick-burning fuel of carbohydrates. Great whole-food choices include: chia seeds, hemp seeds, pumpkin seeds, and nuts. Also, a nutrient-dense energy bars works awesome. 

Raw Coconut and Cacao Bites​

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​1 cup of shredded coconut
1 cup of almonds
1/2 a dozen medjool dates
4 tablespoons of cashew butter
2 tablespoons of raw cacao
​1 tablespoon of coconut oil


Directions:
  1. Put the almonds and coconut in a food processor and blend for a minute or two, until a flour starts to form.
  2. Add the cashew butter, coconut oil and cacao.
  3. Blend for several seconds before slowly adding in the medjool dates.
  4. Continue to blend until everything has been combined together to form a sticky mixture.
  5. Mixture can then be rolled into balls and covered in more coconut.
  6. Put in the fridge to firm up for an hour.
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Cold Scrumptious Cauliflower Soup with GORAW Pumpkin Seeds

6/30/2015

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Enjoy this simple, easy to make vegan cold soup all year round! 

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The Goods:
Serves 1


1 cup cashew milk (unsweetened, cold)
2 cups cauliflower (steamed for 3-4 min)
1 large tomato, diced
1/4 avocado, chopped
1/4 cup GORAW Sprouted Pumpkin Seeds
1/4 cup buckwheat groats (raw)
1/4 cup nutritional yeast
Sea salt to taste
Fresh ground pepper to taste

Directions:
  1. After cauliflower has been lightly steamed, remove from burner and drain. 
  2. Without heat, add in cashew milk, nutritional yeast, sea salt and pepper; stir well.
  3. Add in the remaining ingredients and stir again.


Serve and Enjoy!
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Run Strong. Run Vegan.

6/9/2015

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Vegan Nutrition: Fueling for a long race    

HYDRATE ALL DAY LONG:

Drink at list 2 liters of water and add other things like juices, caffeine free teas, Kombucha, coconut water (electrolytes) 

THE DAY BEFORE:

Breakfast:

Complex carbs + health fat and iron. Sustained energy comes from the fat.
  • 2 slices of Ezekiel toast with a good amount of coconut oil spread on it 
  • PRE-RUN OATMEAL Ⓥ or Green Powered Overnight Oats Ⓥ
  • Smoothie (include a source or two of vitamin C, protein and iron (Hemp seeds, some quinoa) 
Iron is important in formation of hemoglobin, which basically is the O2 carrying vehicle of your red blood cells (supports carrying O2 from lungs to rest of cells) 
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Morning Snack:
  • Healthy (minimal ingredients) bar like Amrita, Larabar, Patagonia Provisions
  • Handful of almonds/walnuts/hemp seeds
  • Homemade Superfood Hippie Cereal
Lunch:

Carbo‐load time here vs. dinner. Main reason is so you have enough time to digest a larger meal without having to go to bed right after. Make sure to eat slow.
  • Salad with Protein+Starch+Veggies+Complex Carb: Include lettuce, lots of raw veggies, plant protein(s) (hemp seeds, high quality tofu, pumpkin seeds, etc.) and baked sweet potato, beets, rutabaga, etc. and one of the following: a whole-­grain wrap on the side, Ezekiel bread or a complete protein bar (complex carb + protein).
  • Stuffed HEMPer Peppers with Tomato Super Seed Sauce
  • Zesty Festive Hemplash Ⓥ 
  • Holiday Hemp Harvest Ⓥ
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Afternoon Snack:
  • Plant­‐based protein smoothie would be perfect here. Mix with unsweetened, carrageenan free almond milk.   
Dinner (eat early, 4 hours before bed): 

Don’t overeat and don’t carbo‐load (you will do this at lunch). The last think you want is to go to bed stuffed and feeling sluggish. Aim for 60 grams of carbs.
  • Brown rice pasta with veggies+healthy fat 
  • Salads with grains (add brown rice, quinoa) or more starchy veggies, plant protein and healthy fat.
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Bedtime Snack:
  • Nutrient-­‐rich drink... either Kombucha, or water with cinnamon extra and oranges squeezed in, etc.      

RACE DAY:

First thing – have an electrolyte drink, and then eat a complete meal 1­‐2 hours before the race starts & a piece of fruit or carb‐based beverage 30 minutes before the race starts. Digestion is KEY in order to maximize absorption.

For Breakfast: Options include
  • Power smoothie with complex carb, fruit, protein
  • Ezekiel bread with coconut oil
  • Gluten‐free oats or quinoa with a tablespoon of almond butter 

A FEW RECIPES:

Stuffed HEMPer Peppers with Tomato Super Seed Sauce
Zesty Festive Hemplash Ⓥ 
Holiday Hemp Harvest Ⓥ

VIDEO TRAILER:

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    Kristin Wuhrman

    Owner of BEVEGAN® Grassroots Health. Board Certified Holistic Health Coach. AKA Miss Bellevue Vegan. Plant-Based Health Consultant. Vegan Athlete. Outdoor Enthusiast. Outdoor Gear Reviewer. Author. Cotopaxi Local Ambassador. Animal Lover. Dreamer. Believer.


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