- Full Title: Quick Fat-Burning Meals & Strategies for Busy People, Volume Two: Lunch
- Autor: Bernard Bourke
- Print Length: 131 pages
- Publisher: Bourke Publishing; First edition
- Publication Date: December 30, 2014
- Language: English
- ISBN-10: B00RMZZ7UO
- Download File Format | Size: pdf, epub | 3,50 Mb
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Copyright © Parragon Books Ltd 2015
LOVE FOOD and the accompanying heart device is a registered trademark of Parragon Books Ltd in Australia, the UK, USA, India and the EU.
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All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright holder.
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Notes for the Reader
This book uses both metric and imperial measurements. Follow the same units of measurement throughout; do not mix metric and imperial. All spoon measurements are level: teaspoons are assumed to be 5 ml, and tablespoons are assumed to be 15 ml. Unless otherwise stated, milk is assumed to be full fat, eggs and individual vegetables are medium, pepper is freshly ground black pepper and salt is table salt. Unless otherwise stated, all root vegetables should be peeled prior to using.
While the publisher of the book and the original author(s) of the recipes and other text have made all reasonable efforts to ensure that the information contained in this book is accurate and up to date at the time of publication, anyone reading this book should note the following important points:
Medical and pharmaceutical knowledge is constantly changing and the author(s) and the publisher cannot and do not guarantee the accuracy or appropriateness of the contents of this book; In any event, this book is not intended to be, and should not be relied upon, as a substitute for appropriate, tailored professional advice. Both the author(s) and the publisher strongly recommend that a doctor or other healthcare professional is consulted before embarking on major dietary changes.
For the reasons set out above, and to the fullest extent permitted by law, the author(s) and publisher: (i) cannot and do not accept any legal duty of care or responsibility in relation to the accuracy or appropriateness of the contents of this book, even where expressed as ‘advice’ or using other words to this effect; and (ii) disclaim any liability, loss, damage or risk that may be claimed or incurred as a consequence – directly or indirectly – of the use and/or application of any of the contents of this book.
For best results, use a food thermometer when cooking meat. Check the latest government guidelines for current advice.
Vegetarians should be aware that some of the ready-made ingredients used in the recipes in this book might contain animal products. Always check the packaging before use.
Garnishes, decorations and serving suggestions are all optional and not necessarily included in the recipe ingredients or method.
Recipes using raw or very lightly cooked eggs should be avoided by infants, the elderly, pregnant women, convalescents and anyone suffering from an illness. Pregnant and breastfeeding women are advised to avoid eating peanuts and peanut products. Sufferers from nut allergies should be aware that some of the ready-made ingredients used in the recipes in this book may contain nuts. Always check the packaging before use.
In 2007 Parragon launched the global cookbook brand Love Food. Our aim has always been to publish cookbooks that combine delicious, reliable, and accessible recipes with stunning photography and design. We work with a talented collection of food writers and photographers to create quality books that inspire, excite, and encourage everyone to have fun in the kitchen!
Our passion for food has led us to publish books on a diverse range of subjects, from classics such as Grandma’s Best Recipes and The Slow Cooker, to trending topics including clean eating and ‘going green’, and specialist diets such as Gluten-Free Vegan Baking. It’s hard to imagine a food group we haven’t researched or a recipe we haven’t tested! We create books that appeal to all, from the health conscious working professional, to the busy family, and even the adventurous weekend cook! Now eight years later, and with global sales of over 100 million books, we like to think we have played a small part in helping people around the world love food, and cooking, as much as we do!
To be further inspired by Love Food, visit www.parragon.com/lovefood. Connect with us on social media @parragonbooks.
Starters & sides
Sweet treats & desserts
SURPRISINGLY BOTH HOT AND C
what can you eat on the paleo diet, raisin cookies, cosmopolitan cocktail recipe, pork recipes, german beer,
ater and lychees
Bok choi with soy sauce and toasted sesame seeds
Brill with sauce vierge
Carrot cake pudding
Carrots and green beans with sesame seeds and seaweed
Carrots and peas with mustard seeds and garam masala
Carrots with a lime, orange, chilli and olive oil dressing
Chicken in a bag with baby leeks, baby carrots and thyme
Chicken liver and balsamic pâté
Chicken thighs with mixed fresh herbs
Chicken with lemon grass and asparagus
Chicken with mixed mushrooms, tarragon and white wine
Chinese beef meatballs
Chinese chicken and pork cabbage rolls
Chinese flowering cabbage with star anise and ginger
Chinese steamed buns
Chinese steamed vegetable buns
Citrus-steamed cod with thyme
Cocotte eggs with smoked salmon and dill
Corn cobs with lime and chilli
Couscous with saffron, almonds and dried fruits
Curried chicken steamed in banana leaf
Curried snapper in banana leaf
Double-boiled beef, pumpkin and corn soup
Double-boiled guinea fowl and mushroom soup
Duck breast salad with minted summer vegetables
Duck rolls with spring onion and asparagus
Fennel with dill, lemon rind and capers
Garlicky clams in wine and paprika sauce
Goats’ cheese soufflés
Guinea fowl with baby turnips and salsa verde
Haddock wrapped in Parma ham and spinach leaves
Honeyed couscous with pistachio, mint and orange-blossom water
Individual chocolate puddings
Indonesian coconut teacakes
Japanese savoury custard with prawns and mushrooms
Japanese steamed aubergine
King prawns with soy and ginger
Lamb rolls with preserved lemons, feta and olives
Lamb shanks with orange, bay and juniper berries
Lemony chicken parcels with Swiss chard, garlic and chilli
Lime puddings with raspberries and passion fruit
Lobster with saffron dressing
Lower-fat sticky pecan pudding
Meat gyoza dumplings
Mixed spring vegetables with ponzu dressing
Monkfish, mussels and clams with saffron broth
Mushroom, chestnut and sourdough puddings
Mussels with cherry tomatoes, fennel seeds and vermouth
New potatoes with a choice of dressings
Oysters with wasabi dressing
Pears with cinnamon, vanilla and Marsala-flavoured ricotta
Plain steamed couscous
Polenta and lemon puddings
Pomegranate and cinnamon quails
Pork ribs with black bean sauce
Pork with a Calvados, apple and sage stuffing
Potatoes, fennel and celery with a mint and orange-water dressing
Poussin with orange, vodka and rosemary
Prawn and pork wontons
Prawn and squid salad
Prawn-flavoured Thai rice
Pumpkin, coriander and red onion salad
Red mullet with tahini sauce
Salmon fillets with samphire
Salmon with new potatoes, beans and lemony tarragon sauce
Salt cod with a spiced hazelnut topping
Salted mackerel with cucumber and seaweed salad
Scallop and coriander dumplings
Scallops with black beans
Sea bass fillets with broccoli and Pernod
Sea bass with spring onion, ginger and coriander
Sea bream with citrus peel
Shiitake and bamboo shoots with soy and ginger
Spiced fruit buns
Spiced Indian rice
Spiced yoghurt egg cups with peas, shallots and Parma ham
Spicy fish balls
Spinach, ricotta and mint timbales
Spinach, sesame seed and tofu gyoza
Squid with lemony Parma ham and herb stuffing
Steamed duck’s eggs
Steamed orange and cranberry mini puddings
Sticky rice with mango
Tenderstem broccoli with lemon, chilli and almonds
Thai egg mousse with crabmeat
Thai fish boats
Thai pork meatballs
Thai steamed crab
Tofu with asparagus and mushrooms
Tofu with spring onions, ginger and ponzu sauce
Tuna with chermoula
Warm beetroot, parsley and feta cheese salad
White radish cakes with beansprouts
About the Book
Steaming is one of the healthiest, simplest and most versatile cooking methods around: not only does it retain the nutritional qualities of ingredients more than any other technique, it doesn’t require any fat. So if you’re trying to improve your diet or simply want your food to be as tasty as it can be, it’s the perfect option.
But steamed food doesn’t mean dull food – you can make delicious dim sum, couscous and puddings, as well as spicy meat dishes, perfect rice and mouth-watering fish dishes in minutes. All you need is a pan of water and a rack! Around the world, steaming has long been a popular cooking method, and Steam Cuisine includes exciting recipes from China and South-East Asia such as Prawn and pork won ton, Scallop and coriander dim sum and Duck rolls with spring onion.
There’s also inspiration from the Middle East and North Africa, with the likes of Whole quail with a
custard cake recipe, halloween cupcakes, simple baking recipes, home brew bottles, barbecue food,
were the Coastal Cajuns, from Thibodaux, and it was all about crab, shrimp, oysters, and whatever fish they could land. (Caught fish is a lot cheaper than bought fish—depending on the price of your boat.) And everybody does crawfish.
This book reflects both sides of my raising, and you’ll see chapters broken out by how and where we get together to eat: The Boucherie, The Community Table, The Homestead, The Fish Camp, and The Hunt Camp.
I don’t know if I have any of my grandmothers’ recipes properly written down. They just had the way they did things. If you asked questions, they’d explain, or you could watch and learn.
But traditions evolve. People come to New Orleans expecting to eat Cajun food. These days, they’re getting a melding of the last 300 years of influence: French, Spanish, Afro-Caribbean, Vietnamese, Creole—and Cajun. We borrow from everybody and make it our own. Modern Cajun food is rooted in the old ways, but incorporates ingredients and techniques brought in by our new neighbors. If we like how you cook, we’ll borrow it, and after a while we’ll call it ours—respectfully.
Sometimes I wonder how far my cooking gets away from old-school Cajun. Is it too far? I say no. “Cajun” is a lifestyle, it’s a mindset, it’s an area, and it’s a people. This isn’t the history of classic Cajun food. That’s another book. This is the story of a young wild Cajun and the experiences that made me the cook I am today. I cook unapologetically. Yes, the food is brown. But it brings that in-your-face flavor. Subtle, delicate—that’s not me. At all. And you’ll see I’ve gotten up to some dangerous antics outside of the kitchen. If you’re stupid enough to throw tomahawks, play Stump, or do anything else that might get you hurt… well, you deserve it.
Chasing the Gator isn’t about cooking alligator tails. It’s a metaphor for how I got to where I wound up, and it’s about where I’m going. It’s about leaving home, remembering where I come from, and using the dual influences of my Cajun upbringing to make my own food today. From a baby cook to a chef with my own restaurants, I’ve always chased flavor. And I’ve caught a few of my personal flavor gators. But I’m still searching. I’m always looking for more, for better. That’s how I cook, and that’s how I live.
Now get the fuck out there and make something to eat.
Boudreaux and Thibodeaux were walking through the woods the other day, when a flying saucer landed near them. A door opened, and two little green aliens climbed down out of the spacecraft.
Thibodeaux turned to Boudreaux, “Mais, look at dat. What you tink dat is?”
Boudreaux, aiming his shotgun at the little space critters, replied, “Thibodeaux, I don’ know, but you hurry back to de camp, put on de rice pot, and start makin’ a roux!”
How do you cook Cajun? First, think about what it’s like to eat the food. We Cajuns like deep, concentrated flavors. Rarely will you taste a Cajun dish and think, “Oh, that’s light and delicate.” The flavor is in your face—always intense—but it’s not necessarily going to burn your mouth with spicy chiles.
You’ll find lots of toasted black pepper, white pepper, cayenne, rich stocks, Creole mustard, hot sauce, and garlic here. Everybody uses garlic—but nobody uses as much as me. Stews are flavored deeply with the Cajun trinity (onion, bell pepper, and celery) and enriched with roux (fat and flour).
The roux is really the base of Cajun cuisine. Our food is built on making do with what you have, and a roux lets you stretch a dish for not much money. Flour is cheap. Roux thickens your gravy, gives depth of flavor, and can help you not miss the meat if all you’ve got is a poor man’s rice and gravy.
If you master the Cajun basics, you can cook anywhere in the world. Take the local meat, local vegetables, some salt, and fire, and as long as you can locate a pot to cook in, you’re good to go. That’s why you want a Cajun on your team during the zombie apocalypse. We can make do with anything. I mean, we take critters that swim in the damn mud and eat them. Know that big log in the swamp with the big teeth? We eat that too. Ever take one of those rocks that’s got a ball of snot in it and shuck it open and eat one? Exactly.
Cooking Cajun isn’t hard. Some dishes are time intensive, but nothing is beyond the realm of possibility. The techniques are pretty simple. The biggest challenge you might have is finding certain ingredients outside of south Louisiana. But a chicken and sausage gumbo? Master your roux and you can make that anywhere.
Cajuns don’t need much by way of equipment. As a people, we are masters at making do with what’s on hand. But there are a few things every Cajun kitchen has to have.
A Dutch oven is probably the most used pot in my kitchen—and in this book. I like my Le Creuset. But my daddy’s mama, Maw Maw Toups, used a Magnalite cast aluminum pot. D
types of chinese noodles, thank you cookies, italian chicken recipes, grill deals, cooking blogs,
ot even starting on all the frosted types.
You’re probably sick of hearing that breakfast is the most important meal of the day, but here we go, breakfast really, really is the most important meal! We often to get our portion sizes wrong: small breakfast, if any, larger lunch, then have our biggest meal of the day at night. Try turning that on its head. What we eat in the morning sets us up for the rest of the day and gives us the energy to attack whatever life throws at us. If you skip breakfast you’re going to be running on empty. No way are a couple of biscuits and a cup of tea, however nice, going to carry you through, and this leads to snacking.
Breakfast doesn’t have to be hard work. A quick superfood smoothie or a big bowl of porridge takes no more than five to ten minutes to make and gives you a great start. And on lazier days at the weekend, nothing beats sitting down with the family and enjoying a cooked breakfast, such as my big breakfast frittata or very berry French toast.
Fruity Cinnamon Nut Granola
If we’re in a massive rush in the morning, as often happens when trying to get our daughter Indie to school before work, we love to grab some of this delicious granola with yoghurt and berries. Use this as a basic recipe, then add your favourite nuts, seeds and fruits. Look out for offers on nuts and dried fruits in your local supermarket.
MAKES 16–20 PORTIONS
2 tbsp coconut oil, plus extra for greasing
200g rolled oats
150g unsweetened coconut flakes
100g mixed seeds and berries, such as pumpkin seeds, sunflower seeds, dried cranberries and goji berries
50g almonds, crushed
50g pistachio nuts, shelled and crushed
2 tbsp chia seeds (optional)
40g dried apricots, finely chopped
1 tsp ground cinnamon
1 Grease a baking tray and preheat the oven to 180°C/160°C Fan/Gas 4.
2 Put the coconut oil in a small saucepan and warm it over a gentle heat until melted. Meanwhile, mix all the dry ingredients in a bowl. Add the melted coconut oil and the honey and stir until everything is well combined.
3 Spread the mixture over the baking tray and bake in the preheated oven for 10–15 minutes. Remove the baking tray from the oven and leave the granola to cool. Crumble it into an airtight container to store.
4 Serve with fresh berries, Greek yoghurt and another drizzle of honey if you like.
Fruity Cinnamon Nut Granola
Fruit and Nut Breakfast Bars
These bars are ideal for a quick breakfast on the move while on the school run or on your way to work and they’re also great enjoyed in the comfort of your own home with a cup of coffee. Be sure to cut the cooked mixture into bars before it cools or it will break up. If you do have any crumbly bits they’re good sprinkled over fruit and Greek yoghurt!
MAKES 12 BARS
50g coconut oil, plus extra for greasing
150g rolled oats
50g mixed nuts and seeds, such as pine nuts, pumpkin seeds, sunflower seeds
50g dried fruit, such as cranberries and blueberries
40g dried apricots, finely chopped
2 tbsp unsweetened peanut butter
1 Grease a 20cm, square baking tray with a little coconut oil, then line it with baking parchment. Preheat the oven to 180°C/160°C Fan/Gas 4.
2 Mix the oats, nuts, seeds, berries and apricots in a bowl.
3 Put the coconut oil, peanut butter and honey in a small saucepan over a gentle heat and stir until everything has melted together. Add this to the oat mixture, stirring as you go, then tip it all into the prepared baking tray. Spread the mixture evenly over the tray.
4 Cook the mixture in the preheated oven for 15–20 minutes. Remove the hardened mixture from the tin, then cut it into bars. Leave the bars to cool for a couple of hours before transferring them to an airtight container.
Porridge is definitely a favourite breakfast choice in our house, especially in the colder months. It really sets us all up for the busy day ahead, whether we’re at home, work or school, as it’s packed full of slow-release energy. Any berries work well, so try raspberries, strawberries or even some goji berries.
160g porridge oats
500ml unsweetened almond milk or skimmed milk
¼ tsp ground cinnamon
2 ripe bananas, sliced, to serve
handful of blueberries, to serve
2 tsp runny honey or maple syrup, to serve
1 Put the porridge oats in a saucepan with the milk, water and cinnamon. Place the pan over a medium heat, bring the porridge to a simmer, then turn down the heat and continue to simmer for 4–5 minutes, stirring occasionally.
2 Serve the porridge in bowls and top with sliced banana, berries and a drizzle of honey or syrup.
For a change and to make your porridge extra nutritious, stir in 70g of crushed nuts, such as almonds, pistachios or hazelnuts, and 70g of dried fruit,
pasta sauces, local chinese delivery, birthday cake order, vegan grocery list, how do you make pancakes,
lassic Parma ham and melon dish. You can use nectarines instead of figs if you prefer.
12 very thin slices of prosciutto
8 ripe figs, skin on
1 bag of rocket leaves
Parmesan cheese shavings
2 tbsp balsamic vinegar
LAYER THE SLICES OF PROSCIUTTO on a serving dish.
CUT THE FIGS INTO QUARTERS and arrange them on the dish, then add a few rocket leaves and Parmesan shavings.
DRIZZLE WITH BALSAMIC VINEGAR and serve immediately.
These tasty morsels make an ideal starter for a summer dinner party. Be warned – it’s all too easy to eat more of these than you should!
4 slices of sourdough bread
For the broad bean, pea and goats’ cheese topping
100g cooked peas
100g cooked broad beans
50g goats’ cheese, crumbled
1 tsp chopped mint
salt and freshly ground black pepper
For the tomato topping
2 tomatoes, diced
2 tbsp olive oil
1 tbsp vinegar
handful of basil leaves, torn
salt and freshly ground black pepper
For the Gorgonzola and walnut topping
100g Gorgonzola cheese
10 walnuts, crushed
dash of olive oil
salt and freshly ground black pepper
For the chicken liver topping
2 tbsp olive oil
1 garlic clove, crushed
1 shallot, finely chopped
250g organic chicken livers
1 tbsp brandy
2 tbsp cream (optional)
salt and freshly ground black pepper
DRIZZLE OLIVE OIL over the slices of sourdough, rub with a cut clove of garlic and season with rock salt.
HEAT A GRIDDLE and grill the bread on both sides. Add whichever topping you choose.
Broad bean, pea and goats’ cheese crostini
MIX ALL THE INGREDIENTS IN A BOWL and season well. Put on top of the grilled sourdough.
DRESS THE TOMATOES with the oil and vinegar and season well. Add the basil and divide between the slices of sourdough.
Gorgonzola and walnut crostini
MASH THE GORGONZOLA slightly and add a touch of olive oil. Season, then spread the mixture onto the toasted sourdough. Finish with a sprinkling of crushed walnuts.
Chicken liver crostini (not shown)
TRIM THE CHICKEN LIVERS and remove any sinew.
HEAT THE OIL IN A PAN. Add the crushed garlic and shallot and sauté until soft. Add the chicken livers and sauté briefly until just cooked, then add the brandy.
TRANSFER TO A FOOD PROCESSOR and blitz to a smooth purée. Season and add the cream, if using. Place on the toasted sourdough and finish with a dash of olive oil.
CARROT AND COURGETTE FRITTERS
These are easy to do and make a perfect vegetarian starter. You can prepare the mixture in advance and fry the fritters when you’re ready to eat.
4 small courgettes, grated
3 small carrots, grated
4 spring onions, chopped
2 tbsp chopped flatleaf parsley
2 tbsp coriander
2 pinches of paprika or chilli powder
225g plain flour
groundnut oil, for deep-frying
squeeze of fresh lemon juice
salt and freshly ground black pepper
PUT THE GRATED VEGETABLES into a bowl and add the eggs, spring onions, herbs, spices and seasoning. Mix well, then add the flour and work everything together. Form the mixture into balls about the size of golf balls.
HEAT THE GROUNDNUT OIL in a large pan until a piece of bread sizzles when dropped into it. Drop in a few fritters at a time and fry until golden. Drain the fritters on kitchen paper and serve with a squeeze of lemon.
NEW POTATO CRISPS WITH BLACK PEPPER AND PARMESAN
2 tbsp groundnut oil
6 large Charlotte potatoes, very finely sliced
handful of freshly grated Parmesan cheese
salt and freshly ground black pepper
HEAT THE OIL in a heavy-based pan and add a single layer of potato slices – don’t overcrowd the pan. Fry until golden, turning once.
REMOVE AND SEASON with salt, pepper and grated Parmesan. Continue until all the potatoes are cooked.
I’ve suggested some ideas for pizza toppings here, but experiment to your heart’s content. The important thing is to keep all the filling ingredients in small pieces and spread them evenly over the pizza. That way you get a little bit of everything in every mouthful.
670ml lukewarm water
1 tsp sugar
18g fresh yeast or 2 sachets of dried
1kg strong white flour
finely sliced mushrooms
MAKES 4–6 PIZZAS
POUR ABOUT 100ML of the lukewarm water into a jug and add the sugar and yeast. Stir and leave in a warm place for 10 minutes.
IF YOU HAVE A KITCHENAID, put the flour and salt in the bowl, add the yeast and the rest of the water and mix with the dough hook. Transfer to a bowl large enough to
Deep sea fish
Cooking is a primary component of health, and it starts with having basic ingredients on hand at all times—make it easy for yourself! Having a well-stocked kitchen will encourage you to cook more and experiment with different flavors so you can discover what types of food you really enjoy and eat homemade food filled with love regularly. When you do this, you’ll start to notice profound changes in your body and mind.
I’m going to outline some kitchen staples for you. Don’t feel pressured to have everything on this list. Keep in mind that condiments and spices will change depending on your personal tastes; stock up on the ones you love and find replacements for the ones you don’t.
Nuts and seeds also have a long shelf life. Stock up on these so you can add healthy fat, fiber, and protein to any meal very quickly.
While you’ll typically buy produce based on what you’re making on a given day, there are a few staples that keep for two weeks or longer in the refrigerator or pantry, and are convenient to have on hand.
Grains, beans, and legumes are easy to keep in your pantry because they have a very long shelf life. If the conditions are good, these items will last in tightly sealed jars for years. For this reason, buying grains, beans, and legumes in bulk is a great idea, and it ensures you’ll always have some staples around to make a healthy meal when you’re feeling hungry and don’t have a lot of time.
These are the basics to have in your pantry at all times, which will help you create healthy, delicious meals when you don’t have much time. Having healthy basics and condiments readily available will encourage you to get into the kitchen.
Canned coconut milk (look for BPA-free)
Breadcrumbs (gluten-free or not)
Organic coffee beans
Extra virgin olive oil
Butter or ghee, if tolerated
Apple cider vinegar
Brown rice vinegar
Spices and Seasonings
Red pepper flakes
Coconut palm sugar
Brown rice syrup
Short grain brown rice
Whole wheat flour
Nuts, Nut Butters, and Seeds
How to Use This Cookbook
Cooking nourishes your body and mind on many levels. It slows you down and brings you into the present moment, giving you a chance to nourish yourself and the people you love. By cooking at home, you can control what goes into your body and go back to a simpler way of eating that will be much healthier than anything you get outside the home.
The recipes in this cookbook have been carefully selected to cover all dietary needs in a healthy and accessible way. These recipes seldom include more than 5–7 ingredients, and we encourage readers to repurpose the ingredients they buy for more than one recipe.
I’ve done some cool things to make it easy for you to navigate this book:
Are you looking for a recipe for a specific meal? Reference the Table of Contents. The recipes are divided into sections like The Main Event and then into chapters like Perfect Proteins.
Wondering what you should do with your extra kale? I included IINsider Tips for repurposing your ingredients for other recipes within this cookbook.
Aren’t familiar with the nutritional information or health benefits of a food? Check the Glossary at the end of the book.
Do you have food allergies/intolerances? If you have food allergies or are interested in making a meal within certain dietary guidelines, there is a section called Freedom Favorites with chapters that cover vegan, gluten-free, and vegetarian recipes, to mention a few. Also, all of my recipes have dietary icons right underneath the title. Pretty cool, right? Vegan
There’s no community like the IIN c