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Lifestyle

Last Minute Gift Guide | Vegan & Eco & Minimalist

December 16, 2019 By julia

Welcome to the vegan gift guide for the conscious consumer (perfect for you and I and any one who simply doesn’t have their sh*t together in time)!

How does it feel like Christmas just happened? It rolls up so quickly, and then it be like… AH no time! Or is that just me?

Are any of you organized for Christmas morning in November? If so, I bow down to you.

Christmas can be stress-inducing, when really it should be the opposite.

This word ‘Holidays’ should really mean quality time spent with the ones you’re incredibly fond of, giving to those who need it the most, and eating delicious plants in the form of comfort food surrounded by Charlie Brown Christmas tunes and the smell of:

  • roasted Meatless Balls and Mushroom Gravy
  •  Stuffed Tofu Turkey
  • Mashed Cauli Potatoes
  • Butternut Swirl
  • Hasselback Butternut Pecan Squash
  • Apricot Lentil Loaf

But, it’s not always that simple, is it?

If the scramble for presents is taking away from the simplicity of what the Holidays are really about, then you have come to the right place.

PLUS, in the attempt for achieving a sustainable and minimalistic holiday, I’ve added in eco-friendly gift wrapping ideas, at the bottom for you.

Merry Christmas!

THE GIFT OF EXPERIENCE:

What goes on in your town? Make it a gift of experience this year by getting tickets for a concert, festival or play…or maybe a ski ticket, or something like Vallea Lumina… or a staycation itinerary, farm sanctuary visits, or maybe even a mini close-by vacation. Just a few ideas to get the creative juices flowing. Create memories for a gift this year.

KITCHEN + HOME:

  • Vegan food wraps
  • Air Fryer
  • Tofu Press
  • VitaMix
  • Coconut Bowls
  • Bamboo Straws
  • Grow Your Own Bonsai Tree
  • Vegan Bath Bombs
  • Frother

SUPERFOODS/SUPPLEMENTS:

  • Stay Wyld Organics Medicinal Mushrooms (Reishi, Cordyceps, Lion’s Mane, Chaga, Turkey Tail)
  • Complement Protein Powder + Complement Plus ‘3 in 1 supplement’ (B12 + Vitamin D3 + Micro Algae Epa/Dha)
    • Go here and use Discount Code: ‘HOOKEDONPLANTS’ for 10% off
  • Pranin whole food iron + vitamin C (use code ‘hooked’ for a discount)

EAT!:

  • Cheeze (there’s so many amazing companies making vegan dairy products now!)
    • Black Sheep Vegan Cheeze (melt their camembert for fondue!)
    • Miyokos Creamery (great for cheeze plates) can be found at Vegan Supply Co
    • Blue Heron Creamery – Vancouver company
    • VioLife (melty for grilled cheese!) can be found at Vegan Supply
  • Treats + Snacks:
    • Cacao Now
    • Zimt Chocolates
    • Erin Ireland’s To Die For chocolate cookies
    • Eve’s Crackers
    • Frost Bites cordials
    • Vegan Jerky from Spud.ca  (use code ‘CRVAN-MURJUB for 20$ off your first order)
  • Make something and put it in a jar:
    • Puffed Quinoa Dessert Bars 
    • Vegan Mo’s Black + White Cookies
    • Caramel Cacao Bites 
    • Chocolate Chip Cookies

FOODIE GIFT CARDS:

This is your opportunity to show your friends and fam something new, and support a biz you love (PLUS, it’s the ultimate last minute gift idea).

  • Vancouver/Whistler Restaurants:
    • The Acorn
    • Virtuous Pie
    • Green Moustache
    • Meet on Main or in Gastown
    • I love Chickpea
    • Eternal Abundance
    • Heirloom
    • Zend Concious Lounge
    • Cafe By Tao
    • Olive & Ruby
    • Juice Truck
    • The Juicery Co
    • The Juice Box Cleanse from Spud Vancouver
    • The Workshop
    • Buddha-Full
    • Indigo Age Cafe 
    • Hey Kokomo
    • Alta Bistro Whistler (amazing veggie burger!)
    • The Naked Sprout Whistler 
    • To look for even more where you live, download the app Happy Cow or the local app Gomae!
  • Groceries
    • Spud.ca – Discount Code: CRVAN-MURJUB
    • Vegan Supply Co – every kind of vegan goodie you can think of
    • Local harvest boxes: Ice Cap Organics, Root Down Organics, Laughing Crow Organics
    • Organic Matters – bulk, organic everything
    • Vegan Meat Box by the Very Good Butchers
    • Coastie Craft Burgers

DONATIONS

We mostly think about our close ones when it comes to gift-giving, but there are so many businesses, animals, and people that could really use our help during the holidays. To donate money in the name of someone else, and hand over a card saying you did so, is incredibly meaningful.

Farm Sanctuaries and Animal Shelters:

Vancouver/Whistler/Victoria:

  • The Happy Herd
  • Cici Life Farm Sanctuary
  • Whistler AnimalsGalore
  • Vancouver SPCA 
  • Rasta Farm Sanctuary 
  • A Home For Hooves

Toronto:

  • Esther The Wonder Pig
  • Toronto Pig Save
  • Wishing Well Sanctuary
  • Ralphy’s Retreat
  • Happy Trails Sanctuary
  • Cedar Row Sanctuary
  • More here

Global:

  • Edgar’s Mission – Australia 
  • Where Pig’s Fly – Australia
  • Farm Sanctuary – Gene Bauer’s creation

World Hunger & Shelter & Environmental Protection: 

  • A Well Fed World: Plants 4 Hunger helps feeds hungry children without harming animals!
  • Give warm coats to those that need the warmth
  • Sea Shepherd for the ocean and sea creatures
  • Rainforest Trust for the Amazon

EXPERIENCES

  • Cooking classes:
    • Nourish Vancouver has great classes with lots of vegan options
    • Rooted Nutrition whole foods cooking
    • Dirty Apron Vibrantly Vegan class
    • Rouxbe Plant Based cooking school (online)
  • Gift cards for yoga & other classes:
    • Awesome Arts Academy (all kinds of classes)
    • Turf Living

ONLINE GOODIES

  • E Books:
    • #PlantsForAWeek Hooked on Plants E Book
  • Online Magazine subscriptions:
    • Mercy for Animals
    • VegNews paperless
    • VeganLife
    • Vista Magazine
  • Courses/Meal Planning:
    • Gift the 80/20 Plants Program
      • The fully supported transition towards a whole food plant based lifestyle
      • 1:1 Coaching
      • Hundreds of recipes
      • A community
      • Video lessons from me
      • Meal planning
  • Audible subscription: an online library with books ready to listen to anywhere at twice the speed!
    • Listen to books like: Carnism, How Not To Die, Eat to Live, The China Study, Eating Animals, You are a Bad Ass, The Four Agreements

COOKBOOKS

  • #PlantsForAWeek E-Book with 30 recipes, a meal plan, and tons of nutrition tips
  • Thug Kitchen
  • Wicked Healthy
  • My New Roots
  • The First Mess
  • Oh She Glows
  • The Edgy Veg
  • Raw Vegan Not Gross
  • Rawsome Vegan Baking
  • Naturally Nourished
  • Eaternity
  • Thrive Diet
  • Hot For Food vegan comfort classics
  • No Meat Athlete Cookbook

CRUELTY FREE CLOTHING | JEWELLERY | ACCESSORIES 

These may not work as last minute, but they’re great ideas for future gift-giving!

  • Native Shoes – get their new Plant Shoe and Save the Duck winter boot!
  • Nice Shoes – gift card
  • Moo Shoes – vegan bags and shoes
  • Wuxly Jackets – vegan outerwear
  • Vegetaryn vegan shirts (like ‘Lettuce Eat Plats’, ‘Eat Plants And Chill’)
  • Herbivore clothing
  • In The Soul Shine vegan apparel
  • Vegan Mascara
  • Love Myssa jewellery
  • Miriam De Langely jewellery
  • YCL Jewels
  • Unicorn Goods for EVERYTHING
  • Mat & Nat – vegan bags and accessories
  • Loa Skin oil – the only product I use

ECO-FRIENDLY GIFT WRAPPING

Can you imagine what a pile of thrown away wrapping paper would look like after Christmas is over?

Apparently it would cover 5000 football fields!!!

Plus, this stuff is died, and laminated, making it difficult to recycle.

So, let’s opt out and go for these natural looking, enviro-friendly ideas instead.

  • Scarves from your local Thrift Store or Re-Use-It Centre
  • Newspaper
  • Brown paper and twine (both can be found at Staples, Michael’s, or your local farts n’ craps’ store;)  for an organic look.
  • Jars, cans or boxes you have around the house. Just tie twine around it and, voila!
  • Grocery bag totes that they can re-use
  • Paper bags
  • Any kind of fabric you have kickin’ around! Time to get creative.

Filed Under: Holidays, Lifestyle, Uncategorized, Veganism, Winter Tagged With: 8020plants, complement, cruelty free christmas, cruelty free gifts, gift guide, last minute gifts, shop, shop vegan, vegan challenge, vegan christmas, vegan gifts, vegan holiday

You’ve Watched The Game Changers…Now What?

November 20, 2019 By julia

This question needed a post all to itself. I can’t count the amount of times friends, friends of friends, the Hooked on Plants community, and even family have said… “I just watched Game Changers. Guess I have to go vegan now! Where do I start?”

SO, here we go: a place for the veg-curious!

Step #1:

Get connected with your personal WHY

Head to the ‘Why Vegan‘ Page to help with this. Is it for athletic endurance? More energy? Disease prevention? Weight loss? Clearer skin? For the environment? For the animals?

Make sure you’re doing this for a personal reason that you truly care about.

Step #2:

If you can’t grasp on to your ‘why’, watch:

  • These free documentaries: Cowspiracy, Forks Over Knives (or What the Health), Earthlings (or Dominion)
  • These Youtube speeches by: James Aspey, Gary Yourofsky, Philip Wollen

Step #3:

Sign up for the 80/20 plants Program

80/20 Plants is the most basic, non-preachy, structured way to transition to an 80% whole foods plant based diet & 20% indulgent plant based lifestyle.

This is what I wish I had during my year long transition in 2015.

What’s in it?

  • Full support with meal plans
  • Hundreds of recipes
  • A supportive 80/20 community
  • 1:1 coaching (phone calls and messaging)
  • 30 Video lessons (from me) through out the 4 phases
  • 4 phases: breakfast first, then snacks, then lunch, then dinner, all at your own pace.

Step #3.2:

If you’re into going ‘cold tofu’ and taking the #PlantsForAWeek mini challenge, grab my E Book. I still recommend doing the 80/20 Plants program as well for the consistent, baby step, long-term approach that will actually stick.

Step 4:

Stay Inspired….

A) Have FUN: Go eat at vegan restaurants & go to veg fests

B) Follow these INSTAGRAM accounts:

  • For food inspo: @erinireland @easyanimalfree @hotforfood @edgyveg @bosht.v @plantsfirstnutrition @brucesroots @wickedhhealthy @eftp.co @hookedonplants
  • For nutrition: @plant_proof @micthevegan @drmatthewnagra @nutrition_facts_org @8020plants @plantsfirstnutrition @brucesroots @julieannahever @drpamela.rd @switch4good @theguthealthmd @desireeneilson @physicianscommittee
  • For environment: @eftp.co @seashepherd @onegreenplanet
  • For the animals: @jamesaspey @carlytaylor269 @earthlinged @mercyforanimals @thesavemovement @moby
  • For inspiring news: @vegnews @livekindlyco @plantbasednews @vegancommunity

C) Subscribe to these YOUTUBE Channels:

  • Mic the Vegan
  • Goji Man
  • Maddie Lymburner
  • Hot for Food
  • Edgy Veg
  • From My Bowl
  • LilyKoi Hawaii
  • Nutrition Facts
  • Eamon & Bec
  • Kate Flowers
  • Ellen Fisher
  • Sweet Potato Soul

D) Subscribe to these PODCASTS:

  • Plant Proof
  • Rich Roll
  • Switch 4 Good
  • Sonya Looney Show
  • Eat Real To Heal
  • Main Street Vegan
  • The No Bullsh!t Vegan
  • Eat for the Planet
  • No Meat Athlete Podcast
  • Plant Active
  • Generation V
  • Plant Based News podcast

Step #5:

Do this with a buddy.

Stay accountable by sharing recipes, vegan news, wins and struggles.

Tips to transition towards a vegan lifestyle
PS: Watch out for Whistler Vegan Fest 2020 by Andrea and I… you heard it here first!

Step #6:

Have comfort in knowing…:

  • Every nutrient necessary for humans is found in plants
  • Skipping the middle man (the animal) and going straight to the source is becoming a necessary action for human and planetary health (and the animals).
  • It has been proven that you can thrive in all stages of life by eating only plants. Check out this Adventist 2 study here (done on one of the longest living populations in the world who were all either vegetarian, or vegan. About 4% of the study were vegan, and happened to be the healthiest lot of the whole study).

Ask me anything over on instagram & remember why you felt the personal pull. When you feel pulled in the other direction, just put yourself in the animal’s shoes.

Comment below to share your why!

Filed Under: Lifestyle, Uncategorized, Veganism Tagged With: 8020 plants, game changers, gamechangers, how to go vegan, vegan doctors

Mostly Plants 28 Day Program | Your Guide to Better Eating

December 31, 2018 By julia

I’m incredibly excited to announce something we have been working on over the last half of the year!

 
Mostly Plants
 ( @eat_mostlyplants on instagram)

This is all about helping you get into the flow of a plant-based lifestyle, in a VERY approachable, fun, easy-going way. It’s an introduction to a lifestyle change. It’s not just a diet.

Nil (Eat for the Planet & One Green Planet), Matt (Alpine Organics), TK (Veggie Grill) and I have all come together to create the 28 day program, packed with incredible content, including a daily video from yours truly. I feel very aligned with all of it, knowing that it will help so many people & animals and I’m so excited to be their spokesperson.

Where a seed is planted, a beautiful forest grows! That’s the mindset for Mostly Plants.

Each video covers a topic about the plant-based lifestyle in an easily digestible way.

We cover everything that you need to know about being plant-based, all the way from kitchen essentials and family gatherings, to shopping tips, travelling ideas, reading nutrition panels, and health benefits….plus so much more.

Here’s a little instagram story I’ve made for you with all that you need to know:

How does it work???

Once you sign up, you’ll immediately be a part of the supportive community with full access to the recipes, the 1 on 1 coaching, the active conversations, and the awesome content!
Each day we will bring you:

  • the daily video lesson
  • helpful tips about the day’s topic
  • infographics to explain the video lesson
  • an active, supportive, completely non-judgmental community to chat with (with all of the others going through the program as well as the coaches)
  • 1 on 1 coaching with support from the Mostly Plants Team (including myself) where you can ask about ANYTHING you’re having issues with
  • tons of recipes at your fingertips, sectioned off as ‘whole food plant based’, ‘sweet’, ‘savoury’, or ‘indulgent plant-based’

The Mostly Plants way of eating:

  • 2 whole food plant based meals per day
  • 1 ‘indulgent’ plant-based meal per day
  • and if needed, 2 ‘flex meals’ per week

The first welcome video will explain all of this more in-depth!

For the week of December 31st until January 6th, we’ll be launching the program for $5!

The good catch: when you finish the program and have great results, send in a before and after  testimonial + photo … and we will give you your $5 back!
There’s nothing to lose, except maybe an inch or two and some junk food cravings:)

If you:

-need support and motivation and a guide for healthy eating
-want to jumpstart your healthy new year
-start on your plant-based journey
-need guidance to become more plant based

…then this is totally for you!

Head to www.mostlyplants.com today to be one of the first to sign up.

See you there, like this…!

 

Filed Under: Lifestyle, Veganism Tagged With: 28 day program, going plant based, going vegan, lifestyle change, mostly plants, mostly plants method, nutrition program, plant based lifestyle, plant based program, vegan lifestyle

Hooked on People: Anna Pippus aka Easy Animal Free + her Lentil Walnut Bolognese

December 6, 2018 By julia

Anna’s instagram stories ( @easyanimalfree ) make the vegan lifestyle as a busy Mom of 2 look like a breeze (by making recipes like her lentil walnut bolognese, shared below!). The way she shares recipes, ideas and tips makes her super approachable, and totally normalizes the plant-based lifestyle.
In a nutshell, Anna is an animal rights activist, and lawyer. Her life’s mission is to minimize animal’s suffering as much as she possibly can… and she’s doing this by specializing in farm animals by serving as director of farmed animal advocacy for Animal Justice, and as a strategic advisor for We Animals.
She is an incredible voice for the voiceless, and does a fantastic job bringing it all back to the mainstream by showing how simple it can be to create easy, breezy, delicious meals for her family.

Let’s get to know Anna a bit more…


Hooked on Plants: Was there a moment in your life that made you go vegan?

Anna Pippus: I went vegetarian as a kid, simply because I was a big animal lover and it didn’t feel right to eat animals. But, I didn’t know anything about farming back then, and I kept eating eggs and dairy, wearing leather, and buying cosmetics by animal testing brands without too much thought. This was the early 90s—there was no internet, and veganism was rare enough that I’d never heard of it.

A little over ten years ago, I first heard about veganism, and on some level I think it occurred to me that this was probably a good thing to do, something that I should and would do. I half-heartedly poured watery rice milk in my tea and tried to avoid cheese made with cow’s milk (which I loved, and in those days vegan cheeses were inedible). But I avoided learning more about farming. I had such empathy for animals that I couldn’t stand seeing them suffering. I told myself that I was already doing my part, that exposing myself to gory photos and videos wouldn’t help.

Then, in Charlotte Montgomery’s book Blood Relations, I read a story about a bull on a truck being taken to slaughter. The bull had a broken hip and couldn’t stand, let alone walk. But bulls are enormous animals and the only way for them to get off a truck is on their own (on farms, tractors are used to move downed cattle). The workers used an electric prod to shock the bull and force him to drag himself—using only his front legs—to the back of the truck, where he slammed several feet into the ground below. Then, he was forced to drag himself into the slaughterhouse. It took hours. By the time he was inside, the slaughterhouse was closing for the day, and he was left— alone and in pain—on the floor to wait for the next day, when workers would kill him.

It was like I’d been splashed with a bucket of cold water. In that moment, I realized with full clarity something I think I’d been growing to understand all along: that when animals are used as commodities, they will suffer. Animal welfare is most often in tension with profits. Workers are desensitized to the suffering of animals, because they have to be in order to be able to do the job. I realized then that farming animals could never be humane. I immediately became not only vegan, but a dedicated activist. And fortunately, plant-based milks and cheeses have come a long way since then—there are lots of delicious options now!

HOP: You have a very in-depth post here about raising vegan children, but could you give a few simple tips here on vegan lunch prepping for families?

AP: In our family, I do most of the kitchen managing and cooking, because it’s something I really enjoy. But I’m definitely not up for making complicated, time-consuming meals, and I only have it in me to cook once a day, at dinner time. (I love my end-of-day ritual of putting on some music and getting absorbed in the creativity of cooking).

So, at dinner, I tend to cook big meals, that will provide us with leftovers for the next day, or extra parts that can be repurposed into something else (e.g. extra rice to make fried rice another day). That way, when I open the fridge at lunch time, there’s always something to work with.

If there isn’t, we have sandwiches or open-faced toast, along with veggies (like peppers or cucumber), fruit, nuts etc.

I’m a big believer in the gospel of hummus. Everyone should have it in the fridge! It’s delicious, ridiculously nutritious, a good source of iron, calcium, and protein, and widely liked even by the world’s least adventurous eaters. It’s perfect on sandwiches, salads, and bowls, and as a dip with crackers or vegetables.

HOP: You use your legal training to do your best to change the farm animal laws (amazing!)… but what are your top tips for people who want to make a difference in the animals lives, but don’t know where to start?

AP: There is so much to be done! Everyone has different skills, lifestyles, and personalities, so I think the first step is to self-reflect and take inventory about how you can best contribute to the movement in a way that will be both impactful for animals and sustainable for you.

Here are a few ways people can get involved to help animals:

  • donate to effective initiatives and organizations.
  • volunteer with established initiatives and organizations, especially if you have skills in bookkeeping, fundraising, graphic design, video production, or anything else that non-profits are chronically in need of.
  • organize or attend impactful protests, demonstrations, and marches.
  • share information and resources that you find impactful or useful on social media.
  • write letters to the editor in response to media pieces about animals, plant-based eating, the environment, health… any hook you can find!
  • write or meet with politicians at all levels of government (municipal, provincial, federal) to ask what they’re doing about animal issues and make suggestions for policies they can back. If there’s a particular piece of legislation being considered, write to let them know you support it.
  • contact restaurants and grocery stores in your neighbourhood to encourage them to add plant-based options. Make suggestions for your favourite products and dishes.
  • sign petitions, if they’re to specific decision-makers with specific, winnable requests.
  • use chalk to write messages on the sidewalks around your neighbourhood, or put up posters on community message boards.
  • host potlucks, meet ups, book clubs or other events to help build community and spread the word.

HOP: What facts might surprise people about grass-fed, free-range and cage free laws?

AP: These terms very often don’t mean what people think they do. Even in best-case scenarios, animals are still genetically manipulated to manifest profitable traits that often compromise their welfare. For example, dairy cows produce up to 10 times more milk these days than they used to, which leads to painful engorgement, physical depletion, and rampant mastitis (a painful infection). Chickens raised for meat are bred to grow very large, very quickly, which can cause cardiovascular problems (their little hearts can’t keep up), and lameness because their bones are too soft and immature to support their relatively massive weight. In all sectors, genetic manipulation has produced a laundry list of grotesque outcomes that directly compromise animals’ quality of life.

As a mother, probably the thing that breaks my heart the most is how on all farms—even the certified humane ones—animals are separated from their families. In the dairy industry, calves are taken from their mothers a few hours after birth, so that the milk can be diverted to humans. The babies are a waste product of the dairy industry. In nature, hens are doting mothers, peeping to their babies through the shell to establish a bond. After hatching, they’d be nearly inseparable, the babies tucked under their mothers’ wings for comfort and safety. But in our agriculture system, chicks are hatched in industrial hatcheries, never knowing their mothers. Chicken meat and egg farms are like giant orphanages with no mature presence to teach or comfort. If you go into a chicken farm and sit down, the babies will come over and fall asleep in your warm lap.

And of course, even in a best case scenario, animals are sent to be killed at a fraction of their natural lifespan. Virtually all animals are babies when we kill them for food: chickens are five to six weeks old, pigs are five to six months, turkeys are three to six months, and beef cattle are 12 to 18 months old. Slaughterhouses are frightening places; the animals can smell blood and they fight for their lives. I would be terrified if I were in their place. All of this for products that are not only unnecessary, they are damaging our health and environment, too.

HOP: Your favourite and simplest dinner recipe!?

AP: I have a LOT of fave dinner recipes, which you probably know if you follow me on Instagram 🙂 Right now, I’m crushing on a hearty lentil-walnut bolognese. Lentils are superfoods that we need to eat more of, and walnuts are a great source of plant-based omega 3 fatty acids.

Another all-time fave pasta dish is pasta with cream sauce. The recipe is here on my site. I’m also a big fan of bowls, which basically follow an endlessly versatile formula: grain, legume, veggies, sauce, nuts/seeds. I have a post on my site all about how to build a bowl, and plenty of bowl ideas on my instagram account.


Easy Animal Free Lentil Walnut Bolognese
 
Save Print
Prep time
5 mins
Cook time
15 mins
Total time
20 mins
 
Anna Pippus of Easy Animal Free shares her favourite easy dinner recipe at the moment! This is hearty, quick, and delicious for the whole family! Serve it up with some of this Smokey Vegan Parm
Author: Jules
Recipe type: dinner, pasta, comforting
Serves: 4
Ingredients
  • 1 sweet onion
  • 1 green pepper, chopped
  • 5-8 mushrooms, sliced
  • 3 cloves garlic, minced
  • Splash of red wine or balsamic vinegar
  • ½ cup walnuts, finely chopped
  • 3 cups tomato sauce or your favourite marinara
  • ¾ cup brown lentils, pre-cooked
  • Oregano, to taste
  • Sea salt, to taste
  • Pasta noodles of your choice, cooked
Instructions
  1. Over medium high heat, sauté an onion until soft (with a splash of water to keep it from sticking).
  2. Add a chopped green pepper, 8 oz or so sliced mushrooms, and a few cloves of minced garlic. Use a splash or two of red wine or balsamic vinegar to deglaze the pan.
  3. Add about ½ a cup finely chopped walnuts (a food processor works well but not necessary) and toast for a minute or two.
  4. Then add about 3 cups tomato sauce or marinara, and some cooked brown lentils (I boil half a cup from dry but canned is fine too)
  5. Season with oregano and salt, and simmer for a few minutes to combine the flavours.
  6. Serve with a pound of your favourite pasta.
Notes
* Prep time doesn't included pre-cooking the brown lentils
3.5.3226

Tag me and Anna if you make this! (@hookedonplants @easyanimalfree on instagram)

We love seeing your recipes.

… and if you want more:

Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Try the #PlantsForAWeek challenge by grabbing my brand new E-Book!

 

Filed Under: Dinner, Hooked On People Interviews, Lifestyle, Uncategorized, Veganism Tagged With: animal love, animal rights, anna pippus, bolognese, easy animal free, easy plant based dinner, easy vegan dinner, hooked on people, hooked on people interview, hooked on plants, lentil bolognese, lentil walnut bolognese, pasta recipe, plant based dinner, vegan interview, vegan pasta, veganism

The Ultimate Whistler Vegan Dining Guide

November 30, 2018 By julia

Looking for vegan goodness in Whistler?

This vegan dining guide features my favourite dishes throughout Whistler.

I’ll keep adding to this, so check back for updates!

The order of things: breakfast-y spots at the top to lunch and dinner spots as you scroll!

The green ones are must-tries…

The Green Moustache 

(breakfast & lunch) ~ Village and Function Junction

Whistler’s only 100% vegan cafe with juice, smoothies, salads, bowls, amazing desserts, and soups of the day. Nicolette Richer, the creator of Green Mo, is one inspiring woman! She specializes in disease prevention with her patients through the Gerson Therapy, and it shows through her healing foods in the ever growing Green Mo. The original space is in Marketplace, and now there’s one in Function Junction too, so you can grab some healthy treats for the road trip back to Van.

What to order:

Everything!

  • Collard green wrap
  • Buddha bowl
  • Healing Kitchari
  • Any of their raw desserts

The Naked Sprout

(breakfast & lunch) ~ Village

The majority of the food from Naked Sprout is vegan, and the vibes are high. Just being in the presence of the creator, Shandy Rae, makes you feel more energized! This is a great spot to grab some health in the form of a juice, smoothie, salad or bowl, and be on your way.

What to order:

  • Any juice or smoothie, or a Solfeggio dessert (by Olympian, Kristi Richards)
  • The Vegan Ramen Bowl (they sub in avo for the egg) with spirilized carrots, mushrooms, miso broth and GF rice + millet noodles (YUM)
  • Miso Quinoa Bowl

Hunter Gather

(Lunch & Dinner) ~ Village

Created by Whistler Cooks, this casual dining restaurant is airy, easy for big groups and delicious, with a focus on local food, craft beer and VQA wines…plus they have a whole part of the menu dedicated to veggie lovers 🙂

What to order:

  • Thoughtful Falafal Wrap (with hummus instead of the garlic sauce)
  • Pemberton Bowl: local beets, dried fruit, crisped organic vegetables, fresh herbs, chickpeas, sprouted legumes and miso chili vinaigrette
  • Lentil Burger: with coriander mango chutney, house pickles, on a Portuguese bun or greens

  • Harmony Bowl: tamarind miso broth, lotsa veggies, shiitake mushrooms, house seasoning, rice noodles

Fifi’s Bistro 

(breakfast, lunch, dinner)

Cuteness overload. The space (that opened for biz in August) is beautifully decorated by the owners Kara and Max. They’re open for dinner on Friday’s and Saturdays, and are well-known for their yummy food, big portions and breakfast platters.

What to order:

  • Vegan Breakfast Platter for 2 (or Vegan Breaky for 1): a smorgasbord of falafel, hummus, sautéed spinach, warm olives and tomatoes, beans, berry chia pudding, sourdough, avo, spring salad and potatoes.
  • Smoothies: tropical mango pineapple, banana coconut, or peanut butter oat date smoothies
  • Avocado Bruschetta with pea shoots and chili salt

Ingrid’s Cafe 

(breakfast & lunch) ~ Village

The grab & go spot in the heart of the village.

What to order:

  • Garden Burger (ask to veganize it with no cheese)
  • Fantastic Falafal Burger with cous cous (sub the tzatziki for hummus)

Raven’s Nest (Breakfast, Lunch, Apres) ~ Whistler Mountain

The place for vegetarian grub on the hill! A veggie meal with a wicked view.

What to order:

  • Most things!
  • Vegan Pulled Pork Sandwich
  • Vegan Sub
  • Vegan Chocolate Cake
  • Superfood Salad

PureBread Bakery  

(coffee & snacks) ~ Village and Function Junction

Known for the amazing aroma, to-die-for treats and one of a kind breads! Paula and Mark started Purebread in Function Junction, and once people caught on to their delicious breads, they expanded to the Village and now Vancouver. Walking into Purebread with their simple and beautiful decor just makes you feel so… good!

 What to order:

  • Bread!! Seriously Seedy, Rustic Sourdough, Buckwheat Sour Cherry Pecan, Dinkel
  • The Pure Bar (omg)
  • Vegan Scones of the day
  • Banana Loaf
  • Vegan Chocolate Chip cookies

Ed’s Bred

(Breakfast/Lunch, Treats, Lattés) ~Creekside

A new 100% vegan cafe with delicious fresh bread, cookies and sometimes flatbread too.

What to order:

  • Everything!
  • Their cookies
  • Their dirty chai (so spicy and flavourful)
  • Any of their breads

Velvet Underground 

(Breakfast, Lunch, Café, Consignment store) ~Function Junction

A 100% vegan cafe that serves as a consignment store, and sells Black Sheep Vegan Cheese too!

 What to order:

  • Arabian Nights sandwich with crispy cauliflower, roasted squash, cilantro hummus, cashew yogurt on 200 Degrees focaccia

Functional Pie Pizzeria

(Lunch, Dinner) ~ Function Junction

A pizza place that will veganize any pizza with melty mozzerella (Daiya) to the edge of the crust, and the Beyond Meat sausage!

What to order:

  • The Vegan Mos Def (I always add extra peppers and olives)

HandleBar Aprés (Lunch, Aprés, Dinner) ~ Upper Village

A local favourite! Nestled in the upper village, this hot aprés spot was created by locals and features craft beer, delicious aprés and really good vibes.

 What to order:

  • Deep-Fried Pickles
  • Fried Brussel Sprouts without parm
  • Vegan Sausage!

Stonesedge Kitchen 

(brunch & dinner) ~ Village

Brunch hour or cocktail hour… this place has good vibes and yummy grub too.

What to order:

  • Granola bowl: maple toasted oats, sunflower seeds, dried fruits, pumpkin seeds, toasted almonds with blueberry chia seeds, coconut yoghurt, strawberry, banana, waffle cone
  • Vege Toast without the egg
  • Grilled carrots with cashew cream
  • Vegan Burger: black bean quinoa and mushroom patty with lettuce, tomato, pickle, Gibbons après lager bbq sauce on multigrain bun
  • Spanky’s Bowl: quinoa, sweet potato, spinach, grilled red pepper, carrot, curry cauliflower, crispy chick peas and curry cashew sauce

Harajuku Izakaya 

(lunch & dinner) ~ Village

“Izakayas” are informal Japanese gastropubs popular throughout Japan known for quick, tapas-style food. Chef Yutaka Shishido has brought it to Whistler and knows how to whip up some vegan goodness!  Harajuku’s interior is inspired by a Japanese village in the early 1900s for romance and booths for birthdays.

What to order:

  • Appies: Spinach Gommae, Fried Brussels, Agadashi Tofu
  • The Green Bowl: fried rice + veggies
  • Rock n’ Roll Roll (so good!): tempura yam, avocado, cucumber, carrot, beets, Shiitake, soba noodle
  • Avocado Osho Sushi (minus the mayo): like vegan nigiri!
  • Creamy Vegan Ramen Bowl (one of the best Ramen bowls around!) : creamy veggie broth, shiitake, corn, rape blossom, bean sprouts, onion chips, garlic oil, kale noodles

Splitz Grill

(lunch & dinner) ~ Village

This long-time Whistler burger joint has a great vegan burger! Choose your patty, and customize with toppings (gluten free bun, or lettuce wrap options are available, too).

What to order:

  • Beyond Meat Patty with vegan mayo (love the chipotle mayo)! Maybe add a hash brown, caramelized onions, and mushrooms? 
  • Lentil Burger with Babaganoush, maybe with a grilled pineapple and some breaded pickles ?!) 
  • Vegan Hot Dog

Aura & The Cure & The Fix at Nita Lake Lodge 

(breakfast & lunch & dinner) ~ Creekside

A beautiful spot right on the lake that has MEATLESS MONDAYS (Yesssss). The head chef, James, is vegan and so creative (found that out from the incredible food he created for my bridal shower!).

 

Go try their 3-course vegan meal on Mondays at Aura.

Go with 1 other and order everything on the vegan menu.

You won’t regret it!!

Otherwise, hang at the Cure and eat some of their vegan options, all while listening to my friend and favourite DJ, Rob Cutler aka DJ-Surgeon playing chill tunes on Friday eves, alternating with local pro photographer Eric Berger aka DJ Smokey!

What to order:

  • The Fix: the spot for juice and smoothies in creekside!
  • The Cure: Aprés spot that starts anything off with popcorn (my fave). Veggie burger!
  • Aura: Meatless Monday 3 course vegan goodness

Dusty’s Bar & Grill: Bar & Grill (lunch, aprés, dinner) ~ Creekside

One of Whistler’s original aprés spots with history on the walls and good old school vibes!

What to order:

  • Vegan Wings !
  • The Creekside Power Salad (minus the feta)
  • The Ultimate Veggie Platter (extra hummus, no ranch)

Pizzeria Antico 

(lunch & dinner) ~ Village

Their pizza dough!!! So good. They have such a hot pizza oven that a pizza takes just 90 seconds. Cool atmosphere in here too, and their back section is great for birthday group resos.

What to order:

  • Insalata di Funghi without ‘burrata’ cheese: butter lettuce, radicchio, microgreens, raw mushrooms, oven-dried tomato, with a truffle lemon dressing (love this dressing)
  • Ortolana Pizza (replace the cheese with avocado and I like adding artichokes!): Tomato base, roasted veggies and basil

La Cantina 

(lunch & dinner) ~ Nesters Market and Village

The sister restaurant to Pepe’s Mexican Corner, in a quicker, more casual style. These taco/burrito spots (in the Village and by Nesters) have added more delicious vegan-ness to the menu since this summer.

What to order:

  • Luchador Salad (switch out the honey-based dressing)
  • Jackfruit Picadillo (with potatoes, carrots, celery) Tacos or Burrito or Bowl minus the feta or sour cream (my fave)
  • Portobello Tamarind Tacos or Burrito
  • Tofu (with nutritional yeast, tomatoes, celery) Tacos or Burrito minus sour cream/feta
  • Mestizo Rice + Black Beans with avocado sauce Tacos or Burrito or Bowl minus sour cream/feta

Peaked Pies 

Village

An Australian couple opened this one up a few years ago, and they just came out with vegan pies!

What to order:

  • Vegetable Medley Pie
  • Berry Dessert Pie

The Raven Room

Whistler’s newest cocktail bar created by locals, for everyone, with lots of delicious vegan options from Chef Erin Stone

What to order:

  • Aquafaba Sour ~ ask to sub out the egg white for aquafaba!
  • Jackfruit Bao Buns
  • Mushroom Pate
  • Shaved Vegetable Salad
  • Meatless Balls with vegetable noodles
  • Blueberry and Lavender ‘Cheese’ Cake

The Mexican Corner 

(lunch & dinner) ~ Village

Pepe created the awesome mexican vibe by bringing decor from his hometown in Mexico, up to his new Whistler hometown. Step into Mexico and enjoy their veg options!

What to order:

  • Vegan Chorizo Tacos
  • Ensalata Di Frijoles
  • Flautas (crispy potato tacos), minus the feta and sour cream
  • Tortilla Soup, minus the feta and sour cream

Creekbread

(dinner) ~ Creekside

They’re into local, organic ingredients, and know their pizza. Thin crust, flavourful, and the oven smack dab in the middle of the restaurant. Cool vibes.

What to order:

  • No Boundaries Salad with all the veggies and no cheese (so good with potatoes and seaweed!)
  • The Vegan Pizza (I go for extra caramelized onions and roasted red peppers)

Misty Mountain Pizza (lunch & dinner) ~ Village

This place has been around for a coon’s age! Annnnd it has vegan cheese (applause!!).

What to order:

  • Any veggie pizza with vegan cheese instead! I love the West Coast Veggie

Tandoori Grill 

(lunch & dinner) ~ Village

This Indian restaurant has a full-on vegan/vegetarian section on the menu! There’s 6 completely vegan items, and a whole lot more that you can easily make vegan. Plus, the Roti is vegan too. Just be warned… level 5 on the spice-o-meter is super sizzzzzlin’.

What to order:

  • Papadom (lentil wafer) instead of naan (which isn’t vegan)
  • Channa Masala ~ chickpeas cooked with tomatoes, fresh ginger, onions & exotic spices
  • Aloo Gobhi ~ cauliflower and potatoes cooked with onions, tomatoes & exotic spices
  • Palak Aloo ~ chopped spinach cooked with potatoes, onions, tomatoes & exotic spices
  • Eggplant Bharta ~ eggplants roasted over charcoal, mashed with onions, tomatoes & paprika

Alta Bistro 

(dinner) ~Village

Run by Whistler local, Eric Griffith, this good-vibe, casual, yet fine dining restaurant puts emphasis local, seasonal and organic ingredients. There are a few amazing vegan dishes on his dinner menu!

What to order:

  • Slow cooked celeriac & apple soup with garam masala popcorn
  • Crispy Brioche & Mushroom Walnut Paté
  • Vegan Portobello Burger with a delicious house-made coconut bun
  • Peaches & Cashew Cream Cheezecake with bbq’d amaretto peach, toasted almonds, oat granola and basil

Earl’s

(Brunch, Lunch, Dinner) ~ Village

This chain just added a full vegan menu, with 7 entrées !!

What to order:

  • Cauliflower wings with vegan ranch
  • Vegan Hunan Kung Pao
  • Beyond Burger

Table Nineteen Lakeside Eatery 

(Lunch, Dinner) ~ Nicklaus North

A beautiful patio with a view of green lake in the summer, with a cozy vibe in the winter.

What to order:

  • The Beyond Burger!!! Pick any burger toppings on the menu, and replace the meat patty with the Beyond patty. The only restaurant in Whistler that serves Beyond Meat!

Garibaldi Lift Co 

(Lunch, Aprés Ski, Dinner) ~ Village

The spot for a good dance at night, good aprés in the afternoon, and a nice sit-down lunch to avoid crowds during a ski day.

What to order:

  • Vegan Tempeh Burger without mayo
  • Vegan Caeser Salad (add tempeh!)
  • Vegan Poke Bowl !!! With the sought after Ahimi poké from Ocean Hugger Foods (made from tomato!)

Mongolie Grill 

(lunch & dinner) ~ Village

A fun place to go with a group. It’s super interactive while you go up to make your own mega-stirfry bowl, and watch the chefs whip it up right in front of you. If you’re not into eating off the same surface that meat was just cooked on, this may not be the place for you. But, it’s a fun way to get in a ton of veg!

What to order:

  • Load up your bowl with every veggie, douse on some of their vegan sauce options, and enjoy with the rice or rice paper wraps they bring to your table!

RimRock Cafe

(dinner) ~ Creekside

A rustic, fine dining experience. One of Whistler’s original restaurants, nestled in the woods of Whistler Mountain. This place isn’t known for their vegan food (they’re more about the seafood and meat dishes), but they have some great vegan options – especially if you know what to ask for! The ambiance in here is so lovely, and perfect for a special occasion.

What to order:

  • Mushroom Salad with sesame vinaigrette and crispy onions (SO good)
  • Grilled Vegetable Mushroom Risotto
  • Vegan Chickpea Curry with Cauliflower Steak (ask for this – not be on the main menu!)

Olives Community Market 

(grocery, breakfast, lunch) ~ Function Junction

A cute, organic grocery store packed with vegan goodies, grab & go lunches, a salad bar, and smoothies.

What to order:

  • See what’s in the fridge for lunch, and what the soup of the day is! Most likely it’s vegan, nutritious and delicious.
  • Their desserts, smoothies, lattés, and a big salad from the salad bar

If you want to eat in, Whistler Dine In delivers most of these delicious meals!

Filed Under: Breakfast, Brunch, Dessert, Dinner, Lifestyle, Lunch, Uncategorized, Veganism Tagged With: eating out vegan, plant based dining guide, plant based restaurants, plant based whistler, vegan dining guide, vegan food, vegan guide, vegan meals, vegan restaurants, whistler dining guide, whistler vegan, whistler vegan restaurants

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Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

Your non-preachy, vegan & fitness corner.
〰️ not a typical curated IG feed 〰️
Here to help:
Eat plants, move & love yo’self.
Olympian | RHN
Ebook⤵️

Jules
Whistler vegan catering shoutout! ⤵️ Marie-Ch Whistler vegan catering shoutout! ⤵️

Marie-Christine of @nakedsprout and her team rocked it for my beautiful cousin & bride to-be @karlimur meet and greet! 

If you’re looking for vegan catering in Whistler… shoot MC a DM 🎉
Local vegan biz shoutout! ⤵️ This carrot cake Local vegan biz shoutout! ⤵️

This carrot cake was a hit from Chantelle at @y_g_ki 🎉 

She makes super delish cakes & cookies to order. 🤤 

Order before Thursday, pick up at @alpinecafewhistler.

Happy Birthday Mandy 🎂 
Pizza party & carrot cake extravaganza: 
Don’t forget your moustache. 

#supportlocal #localbusiness #whistlervegan #veganwhistler #vegancake
Tell me your fave vegan cookbooks! @ohsheglows is Tell me your fave vegan cookbooks!
@ohsheglows is the ‘OG and never disappoints. 

Peanut Yam Stew created by my 6-year plant-based mama. 

🤤
We all have that friend. @zakxtez are quite obse We all have that friend. 

@zakxtez are quite obsessed with @virchewdogs 🌱 food. 

Zak’s just a bit cooler about it.
Tez has no filter. 😜

Zak’s thrived as a vegan dog for 5 yesrs now…and Tez? 
She’s energized to the moon on the plant protocol over the last 6 months 🎉 

#vegandog #rescuedogs #veganfood
Drop in the comments: a place you go that makes yo Drop in the comments: a place you go that makes you feel FREE. 

Best travel spot? 
Or maybe theres a time & space in your day to day that brings you that feeling?

….

Here’s your reminder to make the time to go there.
4 pillars of veganism ⤵️ 1️⃣ Animals 2️ 4 pillars of veganism ⤵️

1️⃣ Animals
2️⃣ Environment 
3️⃣ Health (longevity & disease prevention & microbiome diversity)

and the 4th pillar?

4️⃣ PERFORMANCE: 
Countless athletes use the plant-based diet as their secret sauce for next-level endurance & performance, reduced inflammation, faster recovery, and longer athletic careers 🎉 💪

INSPO:

Have you watched the @gamechangersmovie yet?

A quick list off the top of my head of vegan athletes to follow…
 @nomeatathlete_official @torre.washington @badassvegan @fitveganchef @dr.matthewnagra @simonhill @brendanbrazier @switch4good @patrikbaboumian @lightningwilks @tiablanco @plantbasedathleteorg @richroll @lewishamilton @carl_lewis_official @morganmitch @djokernole @leilanimunter @plantbuilt @highsteph @koyawebb @sexyfitvegan @samshorkey @reallylovevictoria @jules_pro_figure @ktfitnessco @fitvegancoachingcom @nimai_delgado @biancataylorm @cp3 @kyrieirving  @scottjurek @nick.s.schafer @k1ngkyrg1os @smalling @hectorbellerin @simnettnutrition @meatfreemarialee @veganbodybuildingandfitness @veganolympian @veganbodybuilding @naturallystefanie …. The list goes on and on…

📖 Have you read the NYTimes bestseller: 
The Plant Based Athlete? 

If you’re a vegan athlete, would love for you to share the benefits you’ve felt! ⬇️
🌱 SKIN LOVING TIPS ⤵️ From a simple is bet 🌱 SKIN LOVING TIPS ⤵️ 
From a simple is better, 30 somethin’, long routine avoiding kinda gal…who wants to support elastin & boost collagen 🤷‍♀️ 

I’ve had an interesting relationship with my skin, especially in high school. 
Did so much to try to manage it…accutane…birth control pills.👎🏼

The biggest skin game-changer for me was going vegan 7 years ago & ditched the dairy especially. 
My skin was NOTICEABLY less inflamed (no more hormones coming from my food). 

I’m not ‘use a million products’ kinda gal, but now at 34, I guess it’s time to start giving a little extra attention to the skin care regime 😆 

🌱 Lifestyle tips + products I’m loving right meow 🌱

#1: nutrition: eat whole plant foods packed with fibre & water content. Minimize the processed foods & sugar. Focus on plant protein from legumes, organic soy, seeds (add a little @Complement Chocolate Protein to your lattes)

#2: support your gut: focus on 🌱 diversity, fermented foods, and add pre-biotics and postbiotics to your life (love @Complement Gut Nurture)

#3: greens: pack your smoothie with as much as possible, top everything with sprouts, add a greens powder to your life (most potent: @complement Daily Greens)

#4: antioxidants! From plants, especially berries. Amp it up with functional mushrooms (hello, @staywyldorganics)

#5: nutrient support: take these 8 skin & hair-supporting essentials (B12, vegan D3, K2, zinc, selenium, magnesium, DHA/EPA omegas, iodine…all in @complement’s daily vegan minty multi) 

#6: creams & things:
I’m a new, huge fan of @puritywoodsinc Dream, Eye,Night Creams, and Elastin Serum. 
Created by vegans at the @art_ofantiaging. 
They use Maple Leaf and other amazing organic plant organic ingredients specifically for skin elasticity and collagen production support. 
And, oh my lawwwrd it smells so fresh & citrusy 👌 My skin is feeling noticeably smoother after a month of this!
Also: algae face mask… slap the ocean on the face with @beauty.botanics made by local, Ahnnabelle 💕

#7: stress less & sweat more: every day

❥❥❥ Discounts ❥❥❥
Links in bio
Code ‘hookedonplants’:
Creams, mask, essentials and mushrooms.

Tell me your skin regime! 
Tips cont. in comments …
3 steps to evolving as a human ⬇️ 1) Listen f 3 steps to evolving as a human ⬇️

1) Listen for that voice inside your head…
2) When it says ‘I don’t think I can do that’ or
‘That freaks me out’ or
‘I’m not (strong/smart/confident) enough to make that happen’ …
That’s your sign to move closer, to jump right in & embrace whatever it is that’s scaring you.
3) Do the thing

Surprise yourself with what you’re actually capable of. 

This is just one of many slices of golden quotes from an interview with my incredible Grandma, Joyce. 

‘Constant learning about one self, constant. 
If only I had only known I could do that, if only I had the confidence, I might have made a few difference choices … we really don’t know until it happens. 
You can surprise yourself. 
You can find abilities you didn’t know you had.‘

Joyce 💕 what a gem. 

Working towards this every day, just a little. 

Maybe you are too? 

What’s the last thing you did that pushed you out of your comfort zone?
Back to School Sneaky Greens Adventure Ballz: 

I’ve relied on these ballz for festivals, 5+ hour mountain bike rides, weekend camping trips, to bash afternoon cravings…and they’d be PERFECT for that back to school lunch box. 

 
🌱These babies are packed with nutrients + they keep their shape and travel like heroes!

Makes: 30 balls

INGREDIENTS:
* 20 medjool dates 
* 1/2 cup oats
* 1/4 cup hemp seeds
* 1/4 cup sneaky greens! (@Complement Daily Greens Powder: broccoli sprouts, moringa, spinach, barley grass and chlorella)
* 1/3 cup Chocolate Protein Powder (@Complement makes the cleanest!) 
* 1/8 cup @staywyldorganics Mushroom powder (5 functional mushrooms)
* 1 tsp vanilla 
* 1/2 cup shredded coconut

→ Complement & Stay Wyld discount: use ‘Hookedonplants’) 
 Links in bio! 
DIRECTIONS:
1. Process oats to a flour in food processor, then blend in your superfood powders (greens, mushrooms, protein).
2. Add dates and vanilla to the dry mix and pulse/blend for 20 seconds, until a large ball forms
3. Spread coconut shreds on a plate
4. Shape date mixture into small balls with wet hands and drop them onto the plate (a few at a time). Shake the plate so the balls get coated with coconut shreds.
5. Once the balls are all shaped and coated, store them in the fridge  or freezer, and they’re ready to pack + go.

TIP: If they’re not staying together just add 1-2 tsp of water to the mix and shape again.

#vegansnack #backtoschoolsnack #backtoschool #healthysnack
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