Healthy Piña Colada Smoothie
Healthy Piña Colada Smoothie

 

Healthy Piña Colada Smoothie in Minutes!

Summer has me craving a few things: Cool water to dip my toes in, big shades to cover my eyes, and a delicious piña colada to sip on in peace. I might not be able to get you the first two, but I can absolutely teach you how to have the third in the healthiest way possible!

All you need to make an epic Healthy Piña Colada Smoothie is a few key ingredients: Pineapple, Banana,  A can of coconut milk, Non-dairy milk, Desiccated coconut and a handful of ice. If you have some pineapple juice hanging around, you can also sub that out for the milk. Got it all? Well, let’s get started!

Healthy Piña Colada Smoothie

 

Love this Healthy Piña Colada Smoothie? Check out these other amazing smoothies!

Kid Approved Super Food Smoothie

Blueberry Banana Smoothie

Cinnamon Roll Smoothie

 

In search of a High Speed Blender to make all your pancake/smoothie/dessert dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender

 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec

 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

What you will need for this Healthy Piña Colada Smoothie:

Pineapple

1 peeled and frozen banana

Can of Coconut Milk

Desiccated Coconut

Non-dairy Milk or Pineapple Juice

Ice cubes

Fun Options to Add In!

1 juicy orange, peeled and sectioned

1-2 medjool dates, if you want it sweeter

1/3 cup of white rum – if it’s 5 o’clock somewhere and the kids are with grandma haha

Healthy Piña Colada Smoothie

Healthy Piña Colada Smoothie

This is a summer must have treat for breakfast, snacks or dessert!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: summer drinks
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 people
Calories: 322kcal

Ingredients

  • 1.5 cups Pineapple diced
  • 1 Banana Peeled and Frozen
  • 1 tbsp Desiccated Coconut More as you wish
  • 1/2 cup Canned Coconut Milk Well Shaken
  • 1 cup Non-dairy Milk Or Pineapple Juice
  • Handful Ice Cubes

Instructions

  • Add all ingredients to a blender and blend until smooth!

Notes

**Pineapple Juice is the traditional way to make a piña colada. I have made this recipe with non-dairy milk and coconut water and each one turned out delicious.

Nutrition

Calories: 322kcal | Carbohydrates: 38g | Protein: 6g | Fat: 19g | Saturated Fat: 14g | Sodium: 71mg | Potassium: 670mg | Fiber: 5g | Sugar: 25g | Vitamin A: 573IU | Vitamin C: 74mg | Calcium: 191mg | Iron: 2mg

Find more healthy vegan recipes like this Healthy Piña Colada Smoothie when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

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5 Amazing Juice Recipes to Cleanse and Reboot!
5 Amazing Juice Recipes to Cleanse and Reboot!

Our family LOVES to juice. How about you?!

Every single morning in our home starts off the same: The boys jump into my bed, we cuddle for about 10 minutes and then they begin to ask me repeatedly over and over again…

“Can we juice, mommy? Pllleeeassseee????”

Then we all sing our juicing song: “Juice! Juice! Cha-cha-cha” and make our way to the kitchen. Every night I set the juicer up for the next morning and add whatever produce we want to juice into our bamboo bowl. We all peel/chop as needed (the boys have become professional carrot peelers!) and then they boys take turns adding the produce to the juicer.

5 amazing juice recipes to cleanse and reboot

Once the juicer is done doing its work, we mix it up, pour into 3 or 4 cups (depending if Martin is home or not) and that is how we start our day! It’s about 5 minutes of pure silence and then the “Chocolate oats, mommy??’ or “Ice Cream, mommy??” begins hahaha!

Juicing has truly helped us stay on our zero FOOD waste journey. Our compost bin is not as full as it usually is because I have been taking all of the half eaten fruit/veggies and I just juice them! I even like to take the pulp from the juice and concoct pulp crackers, pulp “tuna fish” salads, and more!

I have also been having a lot more fun with creating different juices. When we first started juicing, we were pretty boring and stuck to a traditional juice . But the more you do it, the more you trust your self! I find this true in nearly every aspect of life and it has been SO much fun playing around with our juicer. We even like to juice and then blend with frozen goodies to make a super nutritious smoothie!

To Juice or Not to Juice?

5 tips to start juicing at home

Juicing has gotten a lot of attention in the past 10-20 years and not all of it good. As always, we humans like to take things way too far and take something beautiful and turn it into a huge fad (which essentially destroys the essence of the beauty). Let’s stop that right now, shall we?

Juicing is a beautiful way to incorporate easily digestible nutrients into your body. Should you live off of just juice? I would never recommend that. Should you completely say no to juicing because this one lady lived off of it for a solid month and got sick? Well…I think you should use your noggin and realise that there is a better way. A more balanced way of life.

A juice a day, in my opinion, is enough to reap the amazing benefits and keep your body full of the OTHER essential things in life like fiber (from whole foods) and chewing (get those mouth muscles working). We start off our day with a juice and, if I am truly in need of a juice pick me up later in the day, I will have another small “booster drink” with something like ginger/celery/parsley. In the mix of day, I will also have whole fruits and veggies, grains, nuts, seeds, and all the other beautiful plant based foods that make up my lifestyle.

Why did I start Juicing?

I started juicing to help my stomach overcome some serious sensitivities. I have always loved adding whole fruits throughout my day, but my stomach was NOT happy about it. It was just too much to mix the grains with the fruits and the fats. If you find yourself having stomach aches from pairing fruits with or around your meal times, then you may want to try this too. First, you can schedule eating fruits a solid hour before or after a meal – this helped a lot. Another thing you can do is juice. I find that having a juice with my breakfast does not hurt my belly because it is MUCH easier to digest. Thank goodness. Because…ouch.

Liquids are absorbed by the body more quickly and completely because the absorption of the many vitamins, minerals, and other nutrients starts right away as soon as they enter your mouth. Solid food takes a slower path of absorption through the stomach and intestines, and unless you chew your food thoroughly, you don’t get as much nutrition from raw as you do from its liquid form.

Many folks start to juice once their body has shown signs of disease or failure, such as me (slight bow) but I hope more and more people use juicing to KEEP their body as healthy as possible. Take in those vitamins, nutrients and minerals and have yourself a merry little life.

 

New to Juicing?

5 Juice Recipes to Cleanse and Reboot

Here are 5 helpful tips to get started:

  1. Wash the produce very well. I like to use a vinegar wash or baking soda wash. I typically soak for about 5-10 minutes and then do a quick rub down with my hands or a scrubber (depending on what the produce is). Quick rinse with water and then you are all set. This is also when I remove the excess leaves/stems of produce that I do not want juiced (such as the tops of carrots or beets).
  2. Citrus must absolutely be peeled or the bitter taste of the peel will ruin your juice. Peel or simply squeeze the citrus fruit into your juicing bowl.
    1. Other produce that should be peeled: Anything with inedible skins like mango, guava, pineapple, and melons. I also like to peel my carrots and parsnips.
  3. Be sure to remove the pits/cores of any produce that needs it like apples, peaches, mangoes, etc.
  4. To strain or not to strain? Personally, I never strain my juice. I just mix with my stainless steel straw and down the beauty with a big ol’ smile on my face. If you absolutely loathe pulp, then you can use a simple mesh strainer, nut/milk bag, or something of the like.
  5. Know your sweeteners/bitters/and the likes: The more you juice, the more you will know how much of this or that to use.
    1. Apples, Beets, Pears and Pineapples are great additions to any juice for sweetness. Another huge favourite of ours is pomegranate seeds, but they do require some work to get out (completely worth it in my opinion!).
    2. The refreshing elements: Celery and cucumber! I always like to add one of these (or both) to my green juices.
    3. The tangy additions: any and all citrus! Oranges, limes and grapefruits are phenomenal in juices.
    4. And last but not least, the spices! Ginger, cayenne pepper, cilantro and basil are wonderful!

Juicer Recommendations

 

Our Current Juicer (3 years and counting): The Panasonic Slow Masticating Juicer

I love this juicer, I truly do. I purchased this as soon as we moved into our first apartment and the boys were barely a few weeks old. I was so tired, stressed, and in great need of nutrients. I could FEEL my body begging for juice. And so, I bought this as a gift to myself and juiced every single morning. It was wonderful. She still works just like new!

Panasonic juicer

The KOIOS Juicer

You will notice that I am only recommending slow, masticating juicers. This is because we do not want our juicer to heat our fruit while juicing to preserve all of the vitamins and minerals. Another benefit is the amount of oxidation at the lowest level. This juicer is one of the best to keep minimal Oxidation, low heat build-up, less foaming and no clogging. The motor has a 10 year warranty as well. If my juicer were to break beyond repair, I would choose this one as the upgrade.

Juicer

The Mueller Juicer

This juicer is made in Austria and has rave reviews. The chute is 3 inches wide which makes this super easy for juicing; little to no prep must be done! I love that this juicer has different speeds for quicker juicing: 1″ low speed runs from 12000 to 15000 RPM for softer fruits like oranges, tomatoes and others; “2” fast speed runs from 15000 to 18000 RPM for harder fruits like carrots, celery, beets, kale and many others. While the nutrient levels will not be at the KOIOS level, this is a fantastic juicer for a great price and great quality.

 

Mueller Juicer

The typical produce of juicing

Kale

Spinach

Cucumber

Lemon

Carrots

Celery

Lettuce/Greens

Beets

Apples

Oranges

Turmeric

Ginger

A few “not so typical” produce/herbs to play around with:

Fennel

Peppers

Jalapeno peppers

Sweet potatoes

Tomatoes

Berries

Jicama

Pomegranate seeds

Prickly Pears

Horseradish Root

Star fruit

Cinnamon

Mint

Basil

Cilantro

Parsley

 

5 Amazing Juice Recipes to Cleanse and Reboot!

super simple carrot apple juice

Super Simple Carrot Apple Juice

This is the juice that my children love more than anything!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, detox, healthy recipes
Prep Time: 5 minutes
Juicing: 5 minutes
Servings: 1

Equipment

  • Juicer
  • Blender

Ingredients

  • 4 large carrots peeled
  • 2 large apples I prefer granny smith

Optional

  • 2 oranges This is always a fun addition if we have it them on hand

Instructions

  • Juice and enjoy! I love to add some ice cold water to this for my children and serve with some bamboo straws.
Super Simple Orange Ginger Juice

Super Simple Orange Ginger Juice

Super simple is all we need sometimes. 3 ingredient juice, here we come!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, Budget Friendly, detox, weight loss
Prep Time: 5 minutes
Juicing: 5 minutes
Servings: 1

Equipment

  • Juicer
  • Blender

Ingredients

  • 5 oranges Peeled/ Juiced or squeezed
  • 3 large carrots Peeled
  • 1 inch ginger

Instructions

  • Juice all of the produce and mix well. Feel free to strain or leave as is. Toss in a handful of ice if you wish and enjoy!
Fennel Apple Ginger Juice

Fennel Apple Ginger Juice

The first time I tried fennel in my daily juice was an experiment gone RIGHT! I cannot recommend fennel in your juice enough!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, weight loss
Prep Time: 5 minutes
Juicing: 5 minutes
Servings: 1

Equipment

  • Juicer

Ingredients

  • 1 fennel bulb
  • 1-2 granny smith apples cored
  • 1 lemon peeled
  • 1 inch fresh ginger no need to peel

Optional

  • 5-6 large carrots

Instructions

  • Add all produce to your juicer and juice. Mix well and enjoy! I love to add a handful of ice to my juice.
Beet Apple Ginger Juice

Beet Apple Ginger Juice

This is one of my favorite go-to juices to wake me up and prepare me for a busy day ahead!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, Budget Friendly
Prep Time: 5 minutes
Juicing: 5 minutes
Total Time: 10 minutes
Servings: 1

Equipment

  • Juicer

Ingredients

  • 1 large Beet Chopped
  • 2 apples I like a sweeter apple
  • 1 inch ginger
  • 1 small handful fresh parsley
  • 1/2 lemon squeezed or peeled/juiced

Instructions

  • Juice all the produce together, mix well and enjoy! I love to add a handful or ice to mine.

 

Pomegranate Orange Carrot Juice

Pomegranate Orange Carrot Juice

This juice is a hit in our home with the kids and adults. If you are new to juicing, I urge you to give this one a go!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, juicing, weight loss
Prep Time: 5 minutes
Juicing: 5 minutes
Total Time: 10 minutes
Servings: 1

Equipment

  • Juicer

Ingredients

  • 1 pomegranate seeds removed and juiced
  • 1 large orange Squeezed or peeled and juiced
  • 3 medium carrots peeled and juiced

Optional Addition

  • 1 handful cilantro

Instructions

  • Add all of the produce to your juicer and juice! Stir well and drink immediatly.

Notes

*

Liked our 5 Amazing Juice Recipes to Cleanse and Reboot? Try these other drinks out!

Vegan Cinnamon Roll Smoothie

Must have energizing juices for a productive morning

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

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Blueberry Banana Smoothie Recipe
Blueberry Banana Smoothie Recipe (Vegan + Delicious!)

Blueberry Banana Smoothie Recipe

This healthy blueberry banana smoothie is just what you need as your mid-morning snack to boost your energy!

It is one of my favorite recipes to make in the Spring when the air is starting to warm up, and you need a refreshing smoothie in hand. 

Not only will this blueberry banana smoothie make a great snack, but it is also perfect for a quick healthy plant-based breakfast! I unquestionably love the convenience in the morning and enjoy how easy this Blueberry Banana Smoothie is to make. 

This recipe is full of antioxidants and gives you the nutrients you need to kick off your day. The kids love this recipe too! 

This delicious blueberry banana smoothie recipe will come together in under 10 minutes with minimal ingredients that you already likely have stocked up in your kitchen. 

Blueberry Banana Smoothie Recipe

What you will need for this blueberry banana smoothie recipe…

Ingredients Required:

Kale or baby spinach

Frozen blueberries

Banana

Non-dairy milk

 Vegan yogurt (coconut yogurt is great)

Medjool dates, pitted

Flax seeds/hemp seeds/chia seeds as you wish

Blueberry Banana Smoothie Recipe

Blueberry Banana Smoothie

This smoothie is perfect to make for breakfast!
0 from 0 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: smoothie, smoothie recipe
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2 servings
Calories: 217kcal

Ingredients

  • 1 cup Spinach destemmed and washed
  • 1 cup Frozen blueberries or berries of choice
  • 1 ripe Banana
  • ¾ cup Non-dairy
  • ½ cup Vegan Yogurt coconut yogurt is great
  • 2-3 medjool dates Pitted
  • 1 tbsp Flax seed or hempseeds/chia seeds as you wish

Instructions

  • Blend until smooth. Drink immediately.Enjoy!

Nutrition

Calories: 217kcal | Carbohydrates: 39g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Sodium: 66mg | Potassium: 473mg | Fiber: 6g | Sugar: 29g | Vitamin A: 1830IU | Vitamin C: 25mg | Calcium: 242mg | Iron: 2mg

 

Benefits of…

Blueberries 

  • Blueberries are one of the healthiest fruits around! They are packed with healthy nutrients such as fiber, vitamin C, vitamin K and manganese. They are also busting with antioxidants to protect our bodies from free radicals. It also should be noted that blueberries have one of the highest antioxidant levels compared to other fruits and veggies. 

Kale 

  • Kale is a cruciferous vegetable and rich in nutrients! Kale’s nutritional profile includes a sound source of potassium, chlorophyll, calcium, vitamin C, vitamin K, and iron. Kale promotes bone and eye health. As well as helping aid digestion and improve skin, hair and nails. 

Spinach

  • This leafy green is delicious, and we try to include in our diet as much as possible due to its incredible nutritional value. Spinach is full of fiber as well as a beautiful abundance of vitamins and minerals. Spinach includes vitamin C, vitamin K, carotenoids, folic acid, iron and calcium. This leafy green is a staple in our household! 

Flax Seed

  • Flaxseed is an excellent source of omega-3! We love to include in baking, smoothies and oatmeal recipes. 1 tablespoon of flaxseed will give you a healthy dose of 1.3 grams of protein, fiber, B vitamins and, of course, omega-3 fatty acids! 

Blueberry Banana Smoothie Recipe

Find more healthy vegan recipes like this Blueberry Banana Smoothie when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

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How to Juice Ginger for the Month!
How to Juice Ginger for the Entire Month!

How to Juice Ginger for the Month!

My secret weapon. My liquid gold to survive the chaos that is two toddlers who love to keep me on my toes every second of every day.

Ginger. Pure ginger baby.

You can probably already tell by our feed that I’m not the biggest fan of juicing. While I love to drink a fresh juice, I absolutely dread the dishes of my juicer. But…alas…I discovered a magical short cut to fresh juice each day without the bells and whistles. Ginger infused water ?

How to Juice Ginger for the Month!

Pick up an extra-large chunk of organic ginger, toss in the juicer and juice! Be sure to juice the entire chunk of ginger (I like to juice about 8 inches).

Grab a huge pitcher or 2 extra-large mason jars and fill them 90% with water. Squeeze in a lemon and lime and then 1 tsp – 3 tsp of ginger juice (depending on your taste). *I go with 1 tsp. You will have lots of ginger juice leftover from the bulk juice, so just pour that into tiny ice cube trays and save.

You will be set with your ginger for the entire month!!!

How to Juice Ginger for the Month!

I drink a ginger juice a day (or even two depending) and it has helped me so much with my water intake in the heat and keeping my energy levels up without any crash. You can also add brown sugar, maple syrup or whatever else you like into the water mix. Have fun with it!

 

How to Juice Ginger for the Month!

Ginger Juicing in Bulk

My little trick for enjoying fresh ginger juice every single day without all the work!
5 from 1 vote
Print Pin Rate
Course: Drinks, how to
Cuisine: American
Keyword: bulk, easy, juicing, quick
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 12
Calories: 1kcal

Ingredients

  • 1 Large Chunk of Ginger Juice as much as you wish!
  • Cucumber slices
  • Lemons
  • Water
  • Maple Syrup

Instructions

  • Set up your juicer and dice the ginger into small pieces to fit into the juicer without issue.
  • Juice as much ginger as you wish (this all depends on how much room you have in the freezer!).
  • Pour the ginger juice into ice cube trays and freeze.
  • When ready, add the ginger cube into a large pitcher of water and mix with a bit of maple syrup, a squeeze of lemon, a few cucumber slices and whatever else you wish!

Notes

**I highly recommend using small silicone ice cube trays like this one!
**This is our recommended juicer for the best juice 🙂 
Yes, you can absolutely juice ANYthing that you want and store in the ice trays for the future. 

Nutrition

Calories: 1kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Sugar: 1g

 

If you dig this, check out our amazing juice recipes:

 

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Morning Beet Juice recipe
My Morning Beet Juice Recipe!

The Magical Beet Juice Recipe

 

This drink is not just beautiful to look at, it is stocked full of nutrients as well! One glass of this beet juice is full of antioxidants, rich in Vitamin C, and helps us to absorb Iron. Amazing, huh?! Take a look below at all the benefits of this drink and how to make one for yourself!

Beet Juice Recipe

Benefits of Beet Juice!

 

100 grams of beetroot juice has 325 grams of potassium

It helps to manage your blood pressure! The nitrates in beets allow more oxygen to flow to your brain, heart, and muscles.

Glowing, beautiful skin! Beetroot juice acts a great blood purifier and is rich in Vitamin C.

Allows you to detox naturally! These beauties provide powerful antioxidant, anti-inflammatory, and detoxification properties. Beets act as a wonderful liver cleanser and flushes out toxins.

Energy and stamina! This juice is so great early morning or pre-workout because it helps to open the blood vessels and increase the flow of oxygen throughout the body. One of my favorite ways to wake up!

Great for the digestive tract!  Beetroot juice pulp is full of fiber (so don’t strain all of that good stuff out!) which helps regulate your digestive tract. Great for constipation relief! Tip: This is a great juice to have for an upset stomach!

 

Morning Beet Juice recipe

Morning Beet Juice

Energizing, Easy and Delicious
3.67 from 3 votes
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: easy vegan pasta, energizing, nourishing, quick
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2
Calories: 175kcal

Ingredients

  • 1 large beet Washed/Peeled/Diced
  • 2 medium-sized apples cored and diced
  • 5 carrots peeled and diced
  • 1 knob ginger this depends on your taste so please taste test before adding a lot! I like a big piece in my juice. Peel lightly  before adding to juice or smoothie machine

Instructions

  • If using a juicer, simply add all ingredients to juicer, strain (I like to keep the pulp in mine so I use a mesh-strainer but you can use a nut milk bag for zero pulp), mix and enjoy! Drink fresh for best nutrients.
  • If using a blender, add all ingredients and blend on high. You may need to add 1/4-1/2 cup water or apple juice to get the ball rolling. Once blended smooth, use a mesh-strainer or nut milk bag. Drink fresh for best nutrients!

Notes

p.s. if you enjoy this Beet Juice Recipe, you may also enjoy our favorite pear smoothie!

Nutrition

Calories: 175kcal | Carbohydrates: 44g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 139mg | Potassium: 816mg | Fiber: 10g | Sugar: 29g | Vitamin A: 25575IU | Vitamin C: 19mg | Calcium: 68mg | Iron: 1mg

 

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