Join Me for a Vegan Trip to Amsterdam!

by admin on July 1, 2015

Hey, Family!

How are you? I haven’t written to you in a few weeks, but I hurt my neck in an accident and couldn’t work on the computer for a while. Thankfully, I’m feeling much better after some good rest and chiropractic care (bless you, Dr. Gregory!).

And now I’m back with some exciting news…I’m hosting a Vegan Trip to Amsterdam this September and I want you to join me!

Vegan Trip to Amsterdam!

Amsterdam 300x183 Join Me for a Vegan Trip to Amsterdam!

The trip is September 16-21, 2015, for 6 days and 5 nights. The cost is $2150 per person for double occupancy, and includes roundtrip air and hotel (and other goodies below).

As you may know, Amsterdam is one of the most beautiful, cultural, and progressive cities in Europe. It’s called “the Venice of the North” because of it’s world-famous canals, and it’s also home to the Van Gogh Museum, the Ann Frank Museum, Black Cultural Heritage Sites, and the infamous Red Light District.

And just as exciting, Amsterdam is home to many 100% vegan and vegan-friendly restaurants, bakeries, health food stores, and shops.

dsc00635 2 300x265 Join Me for a Vegan Trip to Amsterdam!

I’ve talked with local vegan experts and mapped out all the plant-based hotspots, so we’ll be able to dine our way through Amsterdam with confidence!

I’ve also teamed up with Laura Sanders, a 25-year veteran in the travel industry and owner of LCS Enterprise, to offer this trip at such a great price.

So if this sounds exciting to you, come and join us! The trip is just 10 weeks away, so reserve your spot now.

Date: September 16-21, 2015 / 6 days, 5 nights

Price: $2150 per person for double occupancy

Price Includes:

  • Roundtrip air (direct flights): Washington Dulles International Airport (IAD) /Amsterdam /Dulles
  • 5 Nights at the 4-Star Best Western Premier Hotel Couture (ranked among the top 40 best hotels in Amsterdam)
  • Buffet vegan breakfast each morning
  • 1/2-day city tour of Amsterdam
  • Black heritage tour of Amsterdam
  • Transfers for airport/hotel/airport
  • Insurance, taxes, and service charges

You can get all the details here. I really hope you can join us–we’re going to have a fabulous time!

And Just In Case You Missed This…

On Monday, published a great article on how to go vegan, called Baby Steps & Big Benefits For Beginner Black Girl Vegans. They listed By Any Greens Necessary as a primary resource (thank you, Madame!), along with Sistah Vegan, Callus On My Soul, and The Omnivore’s Dilemma. Check it out!

Have a great week, family!

Much love,



Hey, Family!

Just wanted to send you a quick reminder that I’ll be speaking at the Green Festival in Washington, DC this Sunday, June 7th at 10:30am.

3c5e3680 baa4 4dce 95da 49368087106a Quick Reminder: Speaking at DC Green Festival this Sunday 6/7

So if you’re going to be in the DC area this weekend, I hope you’ll join me!

Green Festival is the largest and longest-running sustainability event in the United States, and I’m honored to say this will be my fourth time as a presenter.

My talk this weekend will be on The Three Biggest Myths About Going Vegan, which are:

1) Vegans Don’t Get Enough Protein
2) It’s Too Expensive to be Vegan
3) Vegan Food Doesn’t Taste Good.

I’ll be slaying each of these myths with lots of facts and humor, and encouraging everyone to eat more plant-based foods to get healthy, eat great, and save the planet. You can get all the details here.

And here’s an insider tip on 3 ways to get into the Green Festival for FREE: 

1) Ride your bike to the Festival and show your helmet to the box office attendants.
2) Bring an October receipt from My Organic Market worth $25 or more, and your receipt will be your ticket (details on that here).
3) All kids 16 and under get in free.

I hope to see many of you there this Sunday!

(I’m also going to be interviewed live at the Green Festival about my talk, and I’ll include that video in an upcoming ezine, as well, so each of you can hear my answers about these myths.)

Have a great rest of the week, family!

Much love,



5 Workout Tips for People 40+

by admin on May 27, 2015

Hey, Family!

I hope you had a great holiday weekend.

I’ll be turning the big 5-0 next year, and a few months ago, I made a bucket list of 50 new things I want to do leading up to my 50th.

And one of them is working with an in-home vegan personal trainer to help me get my body togetha!

Well, thanks to the Google, I found one, and for the past 4 months, I’ve been working out with vegan personal trainer extraordinaire David Franklin.

DLF Fitness 2 234x300 5 Workout Tips for People 40+

Yes, he’s vegan and yes, he’s phenomenal! David’s been training people in the military and private sector since 1996, and now he focuses on the 40+ population.

He’s a gentle and patient soul, and I’ve grown soooo much working with him.

If you’re looking for a personal trainer in the DC area, I highly recommend him. (I don’t get any kickbacks for saying that, just good karma!)

So, with all that said, I asked David to share 5 workout tips for people over 40. He emphasizes that fact that as we get older, it’s more important than ever to exercise safely. So here they are:

1) Take your time.
If you want to push yourself, build up slowly. Run 10% faster than you did last week, or add 10% more weight than you lifted last week.

2) Always begin with light cardio exercises to warm up your muscles.
A warm-up can help prevent injury. Dynamic stretching, such as walking lunges and high knees, can help prepare you for high-intensity workouts.

3) Be careful using workouts from fitness magazines.
Our bodies aren’t built to lift heavy weight over our shoulders. It can put too much unhealthy stress on the rotator cuff. If you can’t handle weight in a slow, controlled manner, it’s too heavy for you.

4) Don’t over-train.
Exercising for several hours a day may sound exciting, but over-training can cause injuries. Limit your exercise to one hour a day.

5) Listen to your body.
We like to think we’re still in our 20s (ahem!), so we train with a lot of gusto. But then we can cross a line and start having shoulder and knee pain. It’s fine to challenge yourself, but don’t ignore your body’s messages. There’s a big difference between pain and sore muscles.

If you want to learn how to work with David or to sign up for his weekly newsletter for more awesome tips, check him out at DLF Fitness.

And here’s the recipe for my post-workout protein smoothie:

Post-Workout Green Protein Smoothie

3 or 4 leaves kale (or small bunch dandelion greens)

1 apple (or pear) cored and cut into chunks

1 banana, peeled and cut into chunks

3 tablespoons Nutiva hemp protein powder (15 grams protein) or 1/2 cup raw almonds (16 grams protein) or 1/2 cup raw pumpkin seeds (17 grams protein)

1 cup mixed berries (fresh or frozen; if fresh, add 3 ice cubes to blender)

3 cups water

Place all ingredients in a blender and mix well. If you want it sweeter, add 1-2 pitted Medjool dates.

Coming Up:

The “3 Biggest Myths About Going Vegan” Talk & Book Signing at the Green Festival in DC – June 7

Join me next Sunday, June 7th at 10:30am, at the Green Festival in Washington, DC for a talk on “The 3 Biggest Myths About Going Vegan,” followed by a book signing. Those three myths are: 1) Vegans Don’t Get Enough Protein, 2) It’s too Expensive to be Vegan, and 3) Vegan Food Doesn’t Taste Good. I’ll be using facts and humor to dispel each myth, and encouraging everyone to eat more plant-based foods to get healthy, eat great, and save the planet. Get all the details here.

Have a great rest of the week, family!

Much love,



Mom’s Fresh Strawberry Pie Recipe

by admin on May 6, 2015

Hey, Family!

Happy early Mother’s Day to all the fabulous mothers and “other mothers” in the BAGN family!

My own mom continues to be an inspiration to me, our family, and so many others. At age 78 (and vegan for nearly 30 years), she’s still a bad mama jama!

Mary McQuirter 78th Bday 186x300 Moms Fresh Strawberry Pie Recipe

My mom is also a great cook and one of my favorite desserts is her Fresh Strawberry Pie. It’s an easy, no-bake dessert that’s both nutrish and delish. Try it this weekend for your mom (or yourself). You’ll love it!

Fruit Pie 200x300 Moms Fresh Strawberry Pie Recipe

Mom’s Fresh Strawberry Pie

For the Crust:

1/2 cup whole almonds

1/2 cup walnut halves

3 Medjool dates, pitted

For the Filling:

2 0r 3 bananas, peeled

2 cups fresh strawberries (1 cup extra for garnish, optional)

2 cups fresh blueberries (1 cup extra for garnish, optional)

2 or 3 tablespoons agar-agar flakes (to make filling gel)

1 cup water

5 Medjool dates, pitted and chopped


Place the almonds, walnuts, and 3 dates in a food processor and process until a well-mixed dough is created. Pat down the mixture into the bottom of a 9-inch pie pan to form the pie crust.

Slice 1 banana and 1 cup of the strawberries. Place the sliced bananas on the bottom and sides of the pie crust. Place the sliced strawberries on top of the bananas on the bottom only. Blend the remaining bananas, strawberries, blueberries, and dates in a blender, and pour into a large bowl.

In another small bowl, place the agar-agar flakes. Bring 1 cup water to a boil. Pour the boiling water over the agar-agar flakes and rapidly stir to dissolve. Moving quickly, pour the agar-agar mixture into the large bowl with the fruit filling, mix rapidly, then pour the filling mixture into the pie crust before the filling starts to gel. Place the pie in the refrigerator to let the gelling process continue. Chill for 2 hours before serving.

Optional: Before serving, place about 1 cup of halved strawberries and 1 cup of whole blueberries on top of pie for garnish, as pictured. Enjoy!

Coming Up:

Just a reminder for folks in the DC area to come out and join us this Saturday, May 9th, at 11AM at Lafayette Square in front of the White House, as I emcee the PlantPure Nation Rally for a healthier food system, featuring Dr. T. Colin Campbell (co-author of The China Study), Nelson Campbell, Dr. Neal Barnard, and Dr. Michael Greger, along with musical guest Driftwood.

DC Poster Driftwood 663x1024 194x300 Moms Fresh Strawberry Pie Recipe

At the rally, you’ll get a special code to watch the PlantPure Nation film online before it’s final release on July 4th. And you may even appear in the final cut of the movie, which will include footage of the rally!

Get all the details on Facebook or at (where you can also check out the trailer).

Have a great rest of the week, family!

Much love,



Hey, Family!

Earlier this week, I gave you a sneak peek at the upcoming PlantPure Nation Rally at the White House on May 9th. Today I’m sharing all the details about this historic event below…and I hope you can join us!

DC Poster small 194x300 PlantPure Nation Rally at the White House May 9!

The PlantPure Nation Rally at the White House will be held on Saturday, May 9th from 12pm to 1pm at Lafayette Square (across the street from the White House) and will be a call to action for a healthful, plant-based food system in this country.

I’ll be speaking at the rally, along with Dr. T. Colin Campbell, Nelson Campbell, Dr. Neal Barnard, and Dr. Michael Greger. 

We’ll be joined by folks from Washington, DC and around the country–and I hope you’ll be there with us!

The rally will be filmed and will appear in the final cut of the PlantPure Nation documentary, the new film from the producer of Forks Over Knives.

The PlantPure Nation documentary features Dr. Campbell (author of The China Study) and his son Nelson Campbell as they take the message about the powerful health benefits of whole plant-based foods to communities across the country, and tell the truth about the economic and political reasons that this information is suppressed.

Everyone who rallies with us at the White House will also get a special code to see the PlantPure Nation movie online before it’s final release on July 4th.

(And, of course, you can check out the trailer here.)

I hope to see many of you on May 9th!

Have a great rest of the week!

Much love,



Hey, Family!

It’s US VegWeek, a national celebration hosted by Compassion Over Killing (one of my favorite organizations) that encourages everyone to Pledge to Go Veg for 7 days (alongside some famous names you might know.)

DavidCarter2 2 300x300 Its US VegWeek! Get recipes & resources galore.

US VegWeek is held every year near Earth Day–which is Wednesday, April 22nd, this year–to remind everyone that eating plant-based foods is one of the best things we can do for the planet, our health, and the animals. (Check out Federal Report: Vegan Diet Best for the Planet.)

So how does the 7-Day VegPledge Work? You just go to US, sign up to take the 7-Day VegPledge, then get a link emailed to you that includes:

  • A free, downloadable booklet with lots of great vegan meal ideas and color photos
  • A free, downloadable vegan food substitutions list
  • A website to search vegan and veg-friendly restaurants around the world, and more

And while you’re on your VegPledge this week, don’t forget to celebrate some Earth Day activities in your area (or bring something vegan to work to share with your co-workers.) I took my niecey-bop to the Earth Day Celebration in DC this past weekend and we had a ball!

Mara and Auntie at Earth Day 300x300 Its US VegWeek! Get recipes & resources galore.

You can also check out some recipes from my vegan cooking classes for more inspiration, including Vegan Soul Food and Sunday Brunch recipes. (They’ve all been tested, tasted, and cooking class-approved!)

And speaking of food (aren’t we always?), later this week I’ll be giving you all the deets about a Rally at the White House for a PlantPure Nation on May 9th that I’m proud to be a part of. Here’s a sneak peek:

ppn.DCmemeSpeakers 300x300 Its US VegWeek! Get recipes & resources galore.

More details coming on Earth Day. Until then, have a great week, family!

Much love,



Hey, Family.

Today published “Vegetarianism: A Black Choice,” all about the hows and whys of African Americans switching to veganism.

The article features interviews with yours truly, Bryant Terry (Afro-Vegan), and A. Breeze Harper (Sistah Vegan), along with the owners of Woodlands Vegan Bistro in DC. (Pretty interesting to read that Kanye West and Kim Kardashian eat there, too.)

o 46 article small 50270 300x187 Today on Vegetarianism: A Black Choice

Here are a few key quotes:

EBONY: What tips can you offer those who want to transition into veganism?

Tracye McQuirter: As a nutritionist, I always tell people to focus on adding first rather than taking away. The first things to focus on are greens. You want to make sure twice a day at least your plate has greens on it. Next thing is, add whole grains. If you like rice, make it short grain brown rice, wild rice, black rice or quinoa…

Dr. A Breeze Harper: Do the nutritional research. Everyone has a different physiology and lifestyle and needs. Make sure you research what you specifically need to make sure you get the nutrients you need. There are books about becoming vegan for children, adults, pregnant women, bodybuilders, etc…

Bryant Terry: Obviously mainstream culture needs to be educated about our cuisine and the complex, diverse, nutrient-rich origins of it. But we need to be educated about it too. We don’t know since we’ve bought into the myths and stereotypes about our own food. When we think about our foundational food, we are talking about nutrient leafy greens like collards, turnips, kale, black-eyed peas, sugar snap peas, pumpkin and sweet potato…

The article is packed with lots of great info. You can check it out here. And please leave a comment on to let them know you’d love to see more stories like this on a regular. simple smile Today on Vegetarianism: A Black Choice

Have a great rest of the week, family!

Much love,


+ + +

Want to repost this blog? You have my permission, as long as you include this complete blurb with it:

Tracye McQuirter, vegan nutritionist and best-selling author of By Any Greens Necessary, publishes a free weekly e-zine with expert tips for healthy eating and living. If you’re ready to eat great, get healthy, and lose weight, get your free resources and recipes now at







Hey, Family!

It’s a gorgeous spring day here in the Washington, DC area! I hope the weather is wonderful in your part of the world, too.

And speaking of the world, did you know that you, the lovely readers of this ezine, are collectively located in more than 40 countries on 6 continents? I thank you so much for being a part of our vegan-loving global community. And if you’re brand spanking new to the family, welcome!

Our topic this week is 10 High-Protein Vegan Foods and a Sample Day’s Menu.

Chick Pea Salad 200x300 10 High Protein Vegan Foods + A Sample Days Vegan Menu

For starters, how much protein do we need each day? On average, we need to get about 10-15% of our calories from protein, or about 50-70 grams a day, according to the Institute of Medicine’s recommended daily allowance (RDA).

Another way to calculate this is to multiply your weight by 0.36 grams. So if you’re 140 pounds, you’ll need about 50 grams of protein each day. Women who are pregnant, breast-feeding or very physically active need more protein (up to 70 grams daily) and can easily meet their needs by increasing the amount of protein-rich beans, nuts, and grains they eat each day.

I’ve also written before about the fact that vegans get more than enough protein everyday, just like omnivores do–so consider that myth slayed!

Here’s where vegans get all that plant protein power:

10 High-Protein Vegan Foods

1. Tempeh, 1/2 package = 22 grams  (What the heck is tempeh? Check out my post on The 7 Healthiest Soy Foods)

2. Tofu, 1 cup cooked = 20 grams

3. Lentils, 1 cup cooked = 18 grams

4. Pumpkin Seeds, 1/2 cup raw = 17 grams

5. Almonds, 1/2 cup raw = 16 grams

6. Split Peas, 1 cup cooked = 16 grams

7. Garbanzo Beans (Chickpeas), 1 cup cooked = 15 grams (Most beans have 14-16 grams)

8. Hemp Seeds, 1/4 cup raw (4 TB) = 10 grams

9. Quinoa, 1 cup cooked = 9 grams

10. Millet, 1 cup cooked = 8 grams (Want to know how to cook quinoa and millet? Check out How to Cook 7 Great Whole Grains)

So there you have it. Keep in mind that almost all plant-based foods contain some amount of protein, from an avocado (7 grams) to a cup of raw kale (2 grams). The key is to eat different plant foods throughout the day, and you’ll easily meet all of your protein needs.

And here’s what a day’s worth of protein-packed vegan meals might look like:

Sample Day’s Menu

Breakfast: A cup of oatmeal with a quarter-cup of almonds and a sliced banana = 15 grams of protein

Lunch: A bowl of French lentil soup with a cup of brown rice and a salad = 35 grams of protein

Dinner: A spicy bean burrito with a baked sweet potato and a cup of corn sautéed with red peppers and mushrooms = 20 grams

Total for the day = 70 grams

To find out the protein grams for your favorite fruits, vegetables, beans, nuts, and whole grains, check out the USDA Nutrient Database.

Have a great rest of the week, family!

Much love,


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Easy, Breezy Vegan Pizza Night

by admin on March 20, 2015

Hey, Family!

It’s the first day of spring, it’s International MeatOut Day, and it’s Friday! So why not have an easy, breezy, vegan pizza night?

Here’s the “Pizza-z!” recipe from By Any Greens Necessary. I love, love, love this pizza! So yummy! I’ve shared it with you before and if you’ve tried it, you know just how easy and delish it is.

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(Rodney Choice Photography)


One whole grain pizza crust (I get Vicolo brand from Whole Foods)

1 tablespoon extra virgin olive oil

1 tablespoon Bragg Liquid Aminos or low-sodium soy sauce

2 tablespoons nutritional yeast

Dash cayenne pepper, or to taste

1/4 large red onion, chopped

3 cloves garlic, peeled and chopped

1 pint cherry tomatoes, halved

2 tablespoons capers or 1/2 cup pitted and halved black olives

2 avocados, peeled, seeded, and chopped course

Preheat the oven according to package directions for pizza crust. Mix the olive oil, liquid aminos or soy sauce, and nutritional yeast together in a bowl and brush onto the pizza crust before baking. Bake according to package instructions. Remove pizza crust from oven and arrange the remaining ingredients on top. Bake 5 more minutes or until toppings are hot enough for your taste. (Makes 2 or 3 servings.)

Chef Tips:

1) For a more tomato-y taste, add 4 tablespoons of your favorite tomato sauce to the olive oil mixture before spreading it on the pizza crust.

2) For a cheesier taste, sprinkle in 1/2 cup of Daiya brand vegan mozzarella shreds along with the remaining ingredients, then bake for 5 minutes or until cheese is melted, as in the instructions above.

Happy eating! simple smile Easy, Breezy Vegan Pizza Night


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Hey, Family!

Thank you to everyone who was able to tune in on Monday to watch me talk vegan on News One Now with Roland Martin. We had a great conversation about healthy eating as a social justice issue and juicing versus blending.

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If you missed it, you can check out the audio clip on the News One Now homepage. (And special thanks to Roland for another opportunity to share this vital information with 57 million households across the country.)

Now on to today’s topic: Which Fruits & Veggies to Buy Organic or Not.

The Environmental Working Group (EWG) has just released its free 2015 Shopper’s Guide to Pesticides in Produce, which lists the 48 most and least pesticide-sprayed fruits and vegetables.

2015ShoppersGuide 273x300 Which fruits & veggies to eat organic or not

In other words, the list tells you which fruits and veggies you should try to buy organic and which fruits and veggies are safest to buy non-organic.

Why is this important? Because the EWG reports that a total of 165 different pesticides were found on more than three thousand samples of commonly consumed fruits and vegetables. These poisonous chemicals are associated with proven health risks not only for the people who eat them, but for the farm workers who pick them.

(And if you’re wondering if you can just wash off the pesticides, you should know that all the produce samples in this report were thoroughly washed before being tested for pesticide residue.)

Here’s a look at the top Clean 15 and Dirty Dozen fruits and vegetables from the list:

Clean 15 (least pesticide-sprayed; safest to buy nonorganic)
1. Avocados
2. Sweet Corn
3. Pineapples
4. Cabbage
5. Sweet Peas – frozen
6. Onions
7. Asparagus
8. Mangos
9. Papayas
10. Kiwi
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet Potatoes

Dirty Dozen (most pesticide-sprayed; try to buy these organic)
1. Apples
2. Peaches
3. Nectarines
4. Strawberries
5. Grapes
6. Celery
7. Spinach
8. Sweet Bell Peppers
9. Cucumbers
10. Cherry Tomatoes
11. Snap peas – imported
12. Potatoes

Remember, the entire list ranks a total of 48 fruits and vegetables, and adds info on harmful pesticides found in certain baby foods. And it’s free–love it! simple smile Which fruits & veggies to eat organic or not

So download it now and be sure to share the link with your friends and family!

Much love,


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