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How Do Vegans Get Protein

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For those who may not know, it’s common to question how vegans meet their protein needs. This stems from the common misconception that protein primarily comes from meat. However, vegans have adeptly learned to fulfill their protein requirements through other sources.

How Do Vegans Get Protein

Beans, lentils, tofu, and quinoa are excellent plant-based protein sources. Many experts believe that a vegan diet can be healthier than a meat-based diet, as it tends to be lower in saturated fat and cholesterol. So next time you see a vegan, don’t ask them where they get their protein — chances are, they’re getting it from a much healthier place than you are.

How Do Vegans Get Protein
How Do Vegans Get Protein

What is protein?

Many people believe that eating meat is the only way to get protein. However, this simply isn’t true. There are many plant-based sources of protein that are perfect for vegans.

For example, beans and lentils are a great way to get protein, essential vitamins, and minerals. Quinoa is another excellent plant-based source of protein, and it’s also packed with fiber and antioxidants. nuts and seeds are also a good option, as they’re high in healthy fats and nutrients.

And last but not least, there are plenty of vegan protein powders on the market that can be added to smoothies or used in baking. So, next time someone asks you where vegans get their protein, you’ll be able to give them a whole list of options!

Overeating protein

Overeating (Eating too much) protein can have negative consequences, such as stressing the kidneys, increasing the risk of osteoporosis, and promoting cancer growth. So, it’s essential to strike a balance in protein intake.

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The bottom line is that vegans can quickly get enough protein from plant-based sources. Beans, lentils, tofu, quinoa, nuts, seeds, and vegan protein powders are all excellent options. A well-planned vegan diet can provide all the nutrients you need to stay healthy and fit.

What role does protein play in our bodies?

Proteins are the building blocks of our bodies. They help to repair tissue, build muscle, and support the immune system.

In addition, proteins play an essential role in metabolism, providing the body energy and helping regulate hormones. without protein, we would simply be a mass of cells. In other words, protein is pretty important stuff.

The good news is that proteins are found in various foods, including meats, poultry, fish, beans, nuts, and dairy products. So there’s no need to go on a crazy diet or anything. Make sure to include plenty of protein-rich foods in your diet, and your body will be all set.

How do vegans get their protein?

Contrary to popular belief, vegans can get plenty of protein from plant-based sources. Many vegan staples such as beans, lentils, and quinoa are packed with protein.

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Essential Amino Acids

And for those worried about getting all the essential amino acids, there’s no need to worry either. As long as you’re eating a variety of plant-based proteins, you’ll get all the amino acids your body needs. So how do vegans get their protein? By eating plants!

Essential Amino Acids
Essential Amino Acids

What the experts say about plant-based protein needs

According to a recent study, consuming plant-based protein may be the key to a long and healthy life. The study, conducted by a team of experts at the Harvard School of Public Health, found that people who consume a diet rich in plant-based proteins have a lower risk of early death than those who consume a diet high in animal-based proteins.

Interestingly, the study also found that the health benefits of plant-based proteins are even more significant for those who consume a lot of red meat. The data showed that people who consume a diet high in red meat have a 50% increased risk of early death. This is likely because red meat is high in saturated fat and cholesterol, contributing to heart disease.

So, what do the experts recommend? The answer is simple: if you want to live a long and healthy life, include plenty of plant-based proteins in your diet. Beans, lentils, tofu, and tempeh are all excellent sources of protein, and they can help you stay healthy for years to come.

Is vegan protein the same as animal protein?

The debate over vegan and animal protein has been around for years, with both sides adamant that their respective proteins are superior.

Each type of protein has its unique benefits, but when it comes down to it, they are both essential for a healthy diet. Animal protein is a good source of essential nutrients like iron and vitamin B12, while vegan protein sources like beans and lentils are rich in fiber and antioxidants.

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Ultimately, the best way to ensure you’re getting all the nutrients your body needs is to eat a variety of protein sources. So whether you’re a die-hard carnivore or a staunch vegan, there’s no need to feud – we can all agree that animal and vegan proteins are essential for a balanced diet.

How much protein do we need?

You may have heard that protein is essential for building muscle, but how much protein do you need to eat to see results?

The answer may surprise you. While it’s true that protein is a critical ingredient in muscle growth, the amount of protein you need to consume is relatively tiny.

The average person only needs about 0.36 grams of protein per pound of body weight, which means that a 140-pound person would only need about 50 grams of protein per day. So if you want to build muscle, don’t load up on steak and eggs at every meal. A little bit of protein goes a long way.

Protein Intake

If you are an active individual but not as healthy as someone who exercises daily, you might need more protein than the 0.36 grams per kilogram amount (even 70-100 grams daily). On average, the recommended protein intake for athletes is 1.2-2.0 grams per kilogram of body weight. If you’re vegan, it’s easy to get enough protein in your diet by eating plant-based foods like beans, tofu, and tempeh.

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Can athletes get enough protein on a vegan diet?

Can athletes get enough protein on a vegan diet? That question has been debated since Ancient Greece, when vegetarian athletes were first thought to have an advantage over their meat-eating competitors.

Today, the debate continues, with some athletes looking to plant-based diets for improved performance while others worry that they won’t be able to get all the nutrients they need. So, what’s the verdict? Can athletes perform at their best on a vegan diet? The answer may surprise you.

While it’s true that athletes need more protein than sedentary people, they don’t need as much as you think. The average adult only needs about 0.36 grams of protein per pound of body weight, and even highly active people only require about 0.55 grams.

For a 180-pound person, that translates to about 64 grams of protein per day. This is easily achievable on a vegan diet, especially if you’re eating a variety of whole grains, legumes, nuts, and seeds.

Many vegan athletes have more energy and better recovery on a plant-based diet. So if you’re an athlete considering going vegan, rest assured that you can still perform at your best.

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Some athletes need to eat more protein than the average person, but this can be difficult on a vegan diet. Protein is found in many sources (some of which vegans eat). Still, it’s easier for vegetarians and vegans to get protein from plant-based sources because these foods contain less cholesterol, saturated fat, and sodium.

For example, one cup of cooked quinoa has 11 grams of protein and only 2.6 grams of saturated fat. This is good news for those who want to be active without risking their health.

Where do vegans get their protein?

To get enough protein, one must eat various foods containing protein. For vegans, this can be challenging because many plant-based proteins lack the amino acids needed to make complete proteins, though there are vegan foods that provide more than enough protein to meet the daily needs of a growing vegan.

Vegetarians and vegans need to emphasize vegetables in their diets because they provide higher nutrients, such as fiber and vitamins. Not only are vegetables naturally packed with fiber and vitamins, but they also have high water content, allowing them to fill you up faster than other types of food. Vegetables like broccoli, spinach, kale, and collard greens also have a low glycemic index, making them easier on your digestive system.

Fruits are also good protein sources for vegans because they’re typically lower in sugar than most other fruits. Besides providing you with the necessary protein to avoid getting sick or starving while trying to build muscle mass, fruits contain antioxidants and various vitamins that can benefit your health. They typically pack a lot of nutrients without having too many calories, which is especially helpful for people trying to lose weight or maintain their current weight level.

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Protein powder is another way for vegans to get their share of protein supplements daily. This is convenient because it allows you to mix it into smoothies or juices without having it taste bad or cause any side effects from excessive amounts of added sugar.

For many, the thought of a vegan diet conjures images of leafy greens and tofu. While it’s true that these foods are staples of a vegan diet, they are far from the only options available.

Plenty of plant-based sources of protein can help vegans meet their daily needs. beans, nuts, and seeds are excellent protein sources, as are certain grains like quinoa and amaranth. Even some vegetables, such as broccoli and Brussels sprouts, contain a significant amount of protein.

With so many delicious and nutritious options, it’s easy to see how vegans can get all the protein they need.

Plant-based protein sources

Anyone who has tried to follow a plant-based diet knows that finding protein sources can be challenging. While plenty of beans and tofu products are on the market, they can quickly become boring.

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Fortunately, there are a few other options for the adventurous eater. For example, tempeh is a fermented soybean product with a slightly nutty flavor. Seitan, on the other hand, is made from wheat gluten and has a chewy texture. Quinoa is another popular option, as it is high in protein and contains all nine essential amino acids.

With so many different plant-based protein sources available, there’s no reason to ever get bored with your food again.

Tofu vs. Other Proteins

There’s no denying that tofu has a bit of an image problem. For many, the word conjures up images of bland, rubbery food that’s about as appetizing as cardboard.

However, tofu is delicious and versatile food used in various dishes. In addition, tofu has several advantages over other types of protein. For example, tofu is low in calories and fat and a good source of vitamins and minerals.

Tofu in a bowl
Tofu

Tofu is one of the most popular plant-based proteins and contains all the essential amino acids your body needs. It is low in fat, cholesterol, and sodium and comes in various textures and flavors to suit any palate.

If you’re looking for a protein that offers familiar flavors, try tempeh or edamame beans. They blend easily with a wide range of dishes and are flavorful additions to salads, sandwiches, soups, main dishes, stir-fries, and more!

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Red meat is high in calories and fat and can also contain harmful chemicals. So if you’re looking for a healthier option, tofu is a great choice. Plus, with so many different types of tofu available on the market, there’s sure to be one that suits your taste. So don’t write off tofu just because of its reputation – give it a try, and you might just be surprised.

Chickpeas and Lentils

Chickpeas and lentils are two of the best options for plant-based protein. These little powerhouses are packed with protein, fiber, and other nutrients. And they’re incredibly versatile, so you can use them in various recipes.

Chickpeas
Chickpeas

Chickpeas can be used to make hummus, curry, soup, and even dessert! Lentils, however, are perfect for making hearty stews and salads. So next time you’re looking for a protein-packed meal, be sure to give these two ingredients a try.

Tofu vs. Tempeh

Tofu and tempeh are two great options if you’re looking for a vegan protein that’s a little more exciting than beans. Tofu is made from soybeans and has a versatile, mild flavor.

Tempeh, on the other hand, is a fermented soybean product with a slightly nutty flavor. These proteins are perfect for stir-fries, curries, and other Asian-inspired dishes.

Tempeh
Tempeh

Seeds and Nuts

Seeds and nuts are two of the best options for plant-based protein. Grains such as chia and hemp are packed with protein, fiber, and other nutrients. And they’re incredibly versatile – you can add them.

How to calculate vegan protein needs?

According to the Centers for Disease Control and Prevention (CDC), adults’ recommended daily protein intake is 46 grams per day. However, this number is based on the average protein needs of omnivorous adults and may not be appropriate for those following a vegan diet.

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So, how much protein do vegans need? The answer depends on several factors, including age, activity level, and muscle mass. To get an accurate estimate of your protein needs, it’s best to consult a registered dietitian or certified nutritionist.

However, some general guidelines can be used to calculate vegan protein needs. For example, the Academy of Nutrition and Dietetics recommends that adult vegans consume 0.36 grams of protein per pound of body weight (0.8 grams per kilogram) daily.

This means a vegan adult weighing 150 pounds (68 kg) would need 54 grams of protein per day. Active vegans and those building muscle mass may need slightly more protein, while older adults may need less. With a little trial and error, you should be able to find the right amount of protein to support your health and fitness goals.

Conclusion

Many plant-based proteins are available to vegans, including tofu, tempeh, edamame beans, chickpeas, lentils, seeds, and nuts. Tofu is famous because it is low in fat and cholesterol and contains all the essential amino acids.

Tempeh is also a good source of protein and has a slightly nuttier flavor than tofu. Both are perfect for stir-fries, curries, and other Asian-inspired dishes. Beans, lentils, chickpeas, and seeds are good sources of protein and fiber. Nuts are high in protein and healthy fats, making them a good choice for snacks or added protein in meals. Plant-based proteins are a healthier option than meat-based proteins and can provide all the nutrients the body needs.

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Vegan

Diet Plans Similar to Veganism

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There are a variety of vegan diets, but they all share some key features. Usually, they’re low in saturated fat and cholesterol and high in dietary fiber. This makes them appealing for those looking to lose weight or lower their risk of heart disease.

Many people find that a vegan diet is a healthy way to eat, and they enjoy the variety of available foods. However, some people find getting all the nutrients they need on a vegan diet challenging. This is especially true if they are not careful to include plenty of plant-based proteins and fortified foods in their diet.

Diet Plans Similar to Veganism

The term Vegan most likely sounds highly acquainted to you. This is a term that has been exceptionally frequently misused and has created some concerns amongst individuals when it is time to determine which foods are suitable to be eaten with veganism and which are not.

There are plenty of variants on the conventional vegetarian, which is what many people assume Vegan is, yet this is much from the reality. To truly understand the distinctions between vegan and the various other frequently confused expressions, you need to take a while actually to understand each option.

Diet Plans Similar to Veganism

Vegan

Your front runner is naturally Vegan; this is where there are no animal items taken in, nor are they used for garments or other things. This is distinctively various because while numerous different diet regimens limit the intake of meats, Vegan also limits the intake of foods such as milk, dairy, cheese, honey, and any other food originating from an animal or animal. This leaves Vegans eating foods such as fruits, veggies, and so forth, with meats and various other pet items being replaced.

Vegetarian

An additional preferred choice is a conventional vegetarian; many people frequently think about this lifestyle when they listen to the expression vegan. However, this is different. In a vegan way of living, there is still no meat. However, foods such as milk, honey, etc. serve. This is commonly the kind of vegetarian considered when the term is talked about; nonetheless, it is far from the only type of vegetarianism.

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An additional type of vegetarianism is permitted to eat poultry however they do not take in red meat. As you can see, numerous different diet plans are pretty comparable to vegan.

While it may appear as if a Vegan way of life is straightforward to follow through with, it is a bit tough and complicated to handle for lots of. Many people choose to switch to a vegan way of living first for this very reason. Because many people change to a vegetarian diet before mosting likely to vegan, it makes a terrific beginning area, which will permit individuals to withdraw from the foods they are eating slowly.

Leap Into Vegan

Some individuals find vegan a cruel way of living to maintain, while others find even vegetarianism complex. If you are concerned with making the most extreme modification, then choosing to leap right into Vegan is essential to consider the past leaping thoroughly.

Keep in mind that picking the appropriate dietary style for your life is not constantly simple; you could require to invest a little bit of time completely thinking about every one of your goals along with what foods you commonly eat to ensure that you can pick the best diet for your demands. Simply delving into a nutritional style that is not appropriately matched to your needs or wishes can be extremely difficult and will likely develop added problems in the future.

A Healthier Way of Living

Working to develop a much healthier way of living for yourself is feasible, and there are numerous fantastic alternatives however it is very crucial to guarantee you choose the proper diet regimen for you at the time when you are selecting, as well as naturally, you might determine later on to transform to something completely different once more as your needs change.

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As you can see, several various diet regimens are similar to vegan.

Since many people switch over to a vegetarian diet regimen before going vegan, it makes a remarkable starting place, which will allow people to gradually take out from the foods they made use of to consume.

Some people find vegan a complicated way of life to sustain, while others find even vegetarianism entirely complex. If you are concerned with making the most radical change, selecting to leap right into Vegan is crucial to assume about previously leaping.

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Recipes

Grilled Cauliflower Steaks

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When you roast or grill cauliflower steaks, they present a juicy and soft interior paired with a crispy outside that’s gently scorched, offering a caramelized, crunchy texture. These make a fantastic vegan choice, perfect as either an accompaniment or the star of the meal, and they pair well with almost anything! Additionally, they are gluten-free, dairy-free, low in carbohydrates, compatible with a paleo diet, and much more!

Cauliflower’s reasonably empty canvas flavor might make it seem “monotonous” when boiled or steamed. Toss it on the stove, an air fryer, or on a grill. And all of a sudden, this inexpensive, modest component transforms into something altogether brand-new that every person will certainly love!

Refine it into cauliflower rice or create a low-carb cauliflower mash. Or you can make a cauliflower pizza crust, buffalo cauliflower wings, or these barbequed or baked cauliflower steaks!

The high warmth cooking methods help prepare the cauliflower up until tender yet wonderfully caramelized, brownish, and crisp outside. Additionally, barbecuing assists infuse it with an outstanding added “smoky” layer.

Grilled Cauliflower Steaks

And also, all you need for this cauliflower steak dish is just a handful of inexpensive cupboard ingredients, a sharp knife, and an oven or grill. However, there are many means to adapt it to your preference, with alternative flavorings and plenty of topping alternatives. Keep reading for my favorites!

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Barbequed or roasted cauliflower steaks are juicy and tender in the center with a crisp, gently charred, caramelized, and crunchy outside. Perfect as a versatile vegan side recipe or main to nearly any kind of meal! Gluten-free, dairy-free, low-carb, paleo, and so on!

No Dull Grilled Cauliflower Steaks Allowed

Cauliflower’s relatively empty canvas taste might make it appear “monotonous” when boiled or steamed. However, toss it in the oven, an air fryer, or on a grill. And also, this low-cost, modest ingredient suddenly changes into something new that everybody will love!

The reality is that cauliflower’s neutral taste makes it so versatile to begin with. It’s additionally helped it become so preferred for meat-free and low-carb eaters. Process it right into cauliflower rice or produce a low-carb cauliflower mash. Or you can make a cauliflower pizza crust, buffalo cauliflower wings, or these barbequed or baked cauliflower steaks!

The high warmth food preparation techniques assist the cauliflower till tender yet splendidly caramelized, brownish, and crisp outside. In addition, grilling aids infuse it with an amazing additional “smoky” layer.

And also, all you require for this “base” cauliflower steak dish is just a handful of inexpensive kitchen ingredients, a sharp knife, and an oven or grill. There are many methods to adjust it to your taste, though, with alternate spices and many coverage options.

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Ingredients

At its simplest, you can prepare a cauliflower steak dish with just olive oil, salt, and pepper. I have added simply a couple of even more seasonings for an exceptionally moreish taste!

Cauliflower: Use huge, densely-packed heads of cauliflower that are free from acne and hefty for their size.
Olive oil: When barbecuing, I advise avocado oil or other oil with a high smoke point.
Lemon: Usage fresh lemon juice as opposed to bottled. Raise the taste with lemon passion.
Spices: This cauliflower steak dish utilizes an easy combination of salt, black pepper, smoked paprika, red pepper flakes (OR cayenne pepper/chili powder) with fresh garlic (or garlic powder in a pinch).
Fresh, natural herbs: (optional) to garnish. I.e., flat-leaf parsley, chives, scallions, cilantro, etc.

Roasted or smoked cauliflower steaks are juicy and tender in the center with a crisp, gently charred, caramelized, and crunchy exterior. Refine it into cauliflower rice or produce a low-carb cauliflower mash. Or you can make a cauliflower pizza crust, buffalo cauliflower wings, or these barbequed or roasted cauliflower steaks!

Refine it right into cauliflower rice or produce a low-carb cauliflower mash. Or you can make a cauliflower pizza crust, buffalo cauliflower wings, or these roasted or barbequed cauliflower steaks!

[mv_create key=”1″ type=”recipe” title=”Grilled Cauliflower Steaks” thumbnail=”https://thegracefulkitchen.net/wp-content/uploads/2022/08/Grilled-Cauliflower-Steaks.png”]
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Vegan

How to Make Orange Juice

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Explore three techniques to make your own fresh-squeezed orange juice at home. This single-ingredient, sugar-free option for orange juice can be made either with or without pulp. Rich in vital nutrients, it’s delicious on its own or as part of a mixed juice blend!

How to Make Orange Juice

Making newly squeezed orange juice may take more effort than grabbing a juice box from a shop. However, the difference in the top quality of flavor, as well as freshness, is matchless. Fresh orange juice is fruity and excellent– so much sweeter than any kind of ‘from concentrate’ Orange Juice in stores and with no sugarcoated or anything ‘awful.’.

More than that, when making orange juice in your home, you can pick if you desire orange juice with pulp or without. In addition, it is full of vitamins and health and wellness advantages. Sugar-free orange juice has never tasted so great as when it’s straight from the fruit!

Is Orange Juice Helpful for You?

There are several primary health advantages of oranges. Most people know that this spicy fruit supplies tons of Vitamin C. One tool cup of orange juice provides nearly 100% of your daily recommended Vit C. However, it additionally consists of various other nutrients, including Vitamin A, calcium, folate, and iron.

Is Orange Juice Helpful for You?

Vitamin C helps to support our immune systems and aid with gum health, wound recovery, and bone development. At the same time, Potassium aids in decreasing the threat of cardiovascular disease, strokes, and bone loss. It additionally assists manage blood pressure and also decreases the risk of kidney rocks.

Folate is crucial for pregnant women and decreases the risk of abnormality, and OJ is just one of the most effective all-natural resources. Even much better, orange juice is high in antioxidants, which are fantastic for fighting dangerous complimentary radicals as well as shielding versus numerous persistent conditions and containing anti-inflammatory homes.

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Among the only drawbacks of alcohol consumption of orange juice (or significant quantities of fruit juice) is the amount of all-natural sugars in the juice. Therefore, I drink homemade orange juice once or twice a week, freezing leftovers to stand out right into smoothie mixes in smaller-sized dosages or thaw them later.

How to Make Orange Juice (3 techniques)

Just how to make fresh-squeezed orange juice at home by using one of 3 methods. This sugar-free orange juice (with pulp or without) utilizes just one component, is packed with healthy vitamins and is fantastic alone or as part of a juice blend!

Making freshly squeezed orange juice might take much more initiative than getting a juice box from a store, yet the difference in the high quality of taste and the quality is matchless. Fresh orange juice is fruity and pleasant– so much sweeter than any kind of ‘from concentrate’ OJ in stores and without any added sugars or anything ‘unpleasant.’.

More than that, when making orange juice in your home, you can choose if you want orange juice with pulp or without. In addition to that, it contains vitamins and also health advantages. Sugar-free orange juice has never tasted so excellent as when it’s straight from the fruit!

Fresh orange juice

Is Orange Juice Great for You?

There are several main health and wellness advantages of oranges. Most people realize that this vibrant fruit offers tons of Vitamin C. One medium mug of orange juice supplies practically 100% of your everyday advised Vit C. Nonetheless, it also contains several other nutrients, including Vitamin A, calcium, folate, and iron.

Vitamin C supports our body’s immune systems and aids with gum health, wound healing, and bone development (Resource). Meanwhile, Potassium assists in reducing the danger of heart disease, strokes, and bone loss. It likewise helps manage blood pressure and lower the threat of kidney rocks.

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Folate is necessary for pregnant females and lowers the danger of abnormality, as well as Orange Juice, is one of the best natural resources (source). Even better, orange juice is high in antioxidants, which are terrific for fighting damaging complimentary radicals, protecting against numerous chronic problems, and including anti-inflammatory properties.

One of the only drawbacks of alcohol consumption of orange juice (or huge amounts of fruit juice) is the number of natural sugars in the juice. Therefore, I tend to consume self-made orange juice one or two times a week and cold leftovers to stand out right into shakes in smaller-sized doses or thaw later.

How to Make Orange Juice with A Juicer

Prepare the oranges by initial peeling them. Then, slice them into smaller-sized parts to fit your juicer chute. Feed a few into your juicer chute at once– voila.

Orange juicer with electric juicer

With a Blender

Peel the oranges and, optionally, get rid of and discard the seeds (if you’re going to strain the juice, then this isn’t required).

Oranges in Blender

Add the orange sectors to a blender. You can add a little water to help them mix if needed (1/4 mug ought to be ample not to water it down too much).

Blend into a juicy, mushy consistency. After that, sieve the resulting pulpy juice via a sieve or nut milk bag or conversely, if you like orange juice with pulp (for even more nutrients), leave it as is.

With a Handheld Juicer

This possibly does not require much of an explanation. If you have a citrus juicer in your home, just slice the fruit in half, area it over it, push down, and squeeze while turning back and forth to get as much juice out as feasible.
For orange juice with pulp, simply spoon some straight off the staying orange (after pressing the juice out) and also include it in your glass.

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Handheld Juicer

How to Store Orange Juice

Fresh pressed orange juice is best taken in quickly for the optimum quantity of nutrients. Nevertheless, any leftovers can be stored in a closed glass container in the refrigerator for approximately 3 days.

What to Perform with Any Extra Pulp

Orange pulp can be iced up right into an ice-cube tray for later usage– within smoothie mixes, broths, or baked items. Conversely, the pulp can be composted, which I do a lot in my yard.

What to Do with The Remaining Peel

You can zest some of the skin to include in meals or to flavor teas, lemonades, and even sugar. Alternatively, make some candied orange peel or, if the halves remain in good condition, use them to make orange candle lights.

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