Hey, Family.

I had a fantastic time at the NY Green Festival! Thanks so much to everyone who came out to say hello for my food demo and book signing.

It was truly a blast talking with so many wonderful people! One of the most moving moments for me was meeting the Champion family (below). They drove quite a ways to be there, and just before this picture was taken said “You are to us what Dick Gregory was for you.” That’s the highest praise I could ever hope for. Love all around!

And speaking of spreading the love, read on to find out my favorite nutrition resource.

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 My Favorite Nutrition Website on the Planet

My number one, go-to website for the best nutrition information available anywhere is… NutritionFacts.org. Why do I love it so much? Because it’s creator, Dr. Michael Greger, scours all of the nutrition research published each year and creates hundreds of short, easily understood videos summarizing the findings, and he uploads one each day for free on NutritionFacts.org. (You can also buy a DVD compilation of the videos here and all of the proceeds go to charity.) The breadth of topics is astounding. Want to know the facts about soy? Twenty-one videos waiting for you. Problems with organic salmon? Dioxins in chicken? Cholesterol and lower back pain? It’s all there.

Dr. Greger is also a friend and colleague (and you can find his delicious Mango Coriander Chutney recipe on page 160 of my By Any Greens Necessary book). I interviewed Dr. Greger recently about NutritionFacts.org, and here’s what he had to say:

Q: I think NutritionFacts.org is downright revolutionary. How did you come up with the idea?
MG: It arose out of my passion to get this life-changing, life-saving information out to the widest possible audience. In the first few months of going live, the website reached more people than I had in all my years on speaking tours.

Q: It definitely seems to be a labor of love. Why are you so passionate about providing this resource? What do you hope to accomplish?
MG: NutritionFacts.org is the first non-commercial, science-based website to provide free daily updates on the latest in nutrition research via short, easy to understand video segments. Where else can people find that? It has hundreds of videos on more than a thousand topics, and a new video is uploaded every day. It’s truly taken over my life, but the feedback I get from people who’ve improved their families’ health is what drives me to continue.

Q: What has been the response to NutritionFacts.org?
MG: It’s been overwhelmingly positive. I think people were really hungry for such a resource and yet there’s still large swaths of people who have never even heard about it. I’m so focused on producing the new content that I haven’t had time to really promote the site, but just by word-of-mouth it seems to be getting out there.

Q: What 1-2 findings have surprised you the most among the latest nutrition studies?
MG: Oh, there is so much new cool juicy stuff out there. From my new DVD, the new cancer stem cell theory blew my mind (especially the fact that we can actually do something about it). I was surprised watermelon had enough citrulline to have viagra-like effects on erectile dysfunciton. I had no idea there were some types of cinnamon (including the most common) that might be harmful in large doses. The link between the opiate-like casomorphin compounds from cow’s milk and infant crib death was shocking. The fact that all three leading causes of blindness are amenable to diet, the list goes on and on! Since it’s all new science, I learn just as much producing the videos as the viewers do watching them.

Q: Have you found that the number of studies on plant-based nutrition each year is increasing? If so, are they increasing steadily or dramatically?
MG: In the last 30 years, the number of articles published every year on vegetarian and vegan diets has double from about 50 a year to now around 100.

Q: What do you find interesting or different about the types of research studies being conducted from year to year?
MG: Back then there was more cross-sectional data, studying people who were already eating plant-based diets. These kinds of studies make it difficult to tease out cause-and-effect–maybe the reason vegetarians are healthier is because healthier people tend to gravitate towards vegetarian diets. But now we are seeing many more interventional trials, where people eating the standard American diet are placed on healthier diets and can truly demonstrate the power of plant-based eating.

Q: Do you conduct or are you involved in nutrition research studies yourself?
MG: Only as a research subject! I encourage people to volunteer for studies to expand our knowledge base. For example, there is currently a trial recruiting long-term vegans to study fatty acid status. Folks can sign up here.

Q: What would you like vegans to be more aware of based upon the latest research findings?
MG: The number one thing of course is to ensure a regular, reliable source of vitamin B12.

Q: How long have you been a vegan? What prompted you to go vegan?
MG: 21 years now, ever since Dr. Dean Ornish published his landmark study proving that our #1 killer, heart disease, could be prevented, stopped, and even reversed with a plant-based diet.

Q: Why would you encourage people to go vegan?
MG: One can start with self-preservation. Sudden cardiac death is actually the leading cause of death, not just heart disease in general. This means your first symptom occurs not years before you die, but literally minutes before you die. So we can’t wait until sometime in the future to start eating healthier. We have to start now. Tonight.

Thanks to Dr. Michael Greger for a great interview and, even more, for providing such a valuable resource in NutritionFacts.org. Check out the website and spread the word!

Vibrantly yours,

Tracye

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If you’re in NY or have friends and family who are, join me for a food demo and book signing at the New York Green Festival on Saturday, April 21 at 4pm on the Good Food stage.

I’ll be showing you how to make my signature greens dish and answering your burning questions.

Come get inspired!

Or, if you’re not in the big city looking pretty, but know folks who are, please invite them on my behalf.

(And eat your greens this weekend to stay pretty in whatever city you’re in!)

Vibrantly yours,

Tracye

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Hey, Family. 

It’s a chilly 52 degrees in DC and I’m home-bound with pinkeye (!). So what better time to hang out in the kitchen and cook up one of my favorite meals for lunch: Spicy Black Beans and Kale Salad. Delicioso!

Here are the recipes:

Spicy Black Beans
1 cup dry black beans, soaked overnight, drained, and rinsed
3 cups water
1 tablespoon extra virgin olive oil
½ red onion, chopped course
4 cloves garlic, peeled and minced
2 tablespoons Bragg Liquid Aminos
Cayenne pepper, to taste
2 tablespoons hot salsa
1 avocado, peeled, seeded, and cut into chunks
5 cherry tomatoes, halved
2 tablespoons nutritional yeast

Place the beans in a large pot with 3 cups water and bring to a rapid boil. Turn down heat and simmer, covered, for 2 hours.

In the meantime, heat the olive oil in a skillet. Sauté onion and garlic until translucent and set aside. When beans are soft, pour out most of the water (save for stock). Stir in the sautéed onion and garlic and remaining ingredients except avocado and simmer over low heat for about 10 minutes. Add the avocado chunks before serving. Makes 4 servings.

All Hail the Kale Salad       
2-3 bunches curly kale, washed and chopped or torn into small pieces
3 tablespoons extra virgin olive oil
1 medium red onion, chopped
5 cloves garlic, peeled and chopped
2~3 tablespoons Bragg Liquid Aminos
2 tablespoons nutritional yeast
Cayenne pepper, to taste

Place the kale in a large bowl and pour the olive oil over it. Toss with salad tongs to make sure all the leaves are coated. Add in the rest of the ingredients and toss well. If possible, let marinate at room temperature for about half an hour before serving. Makes 6 to 8 servings.

By the way, if you’re a subscriber to this e-zine, you already received these recipes and 8 more from my book when you signed up. So…have you made any of them yet? Yes? Let me know which ones you love!

Vibrantly yours,

Tracye

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Hey, Family.

Meet Kristin Lajeunesse (center). She’s on a year-long road trip to eat at thousands of vegan restaurants across America.

I’ve known Kristin since 2010, when she was a social media maven at Vegan Mainstream, the company I hired to launch the social media campaign for my By Any Greens Necessary book. Kristin was a truly talented person to work with.

Funny thing is, we’d never met in person until last night for dinner at Cafe Green during the DC leg of her road trip. (I’ve sprinkled in some pics of what we ate.)

Part of my life’s journey is to eat my way around the world, vegan style. So Kristin and I definitely have that foodie thing in common. At dinner, I asked her a few questions about her journey, which she blogs about at Will Travel for Vegan Food. Here’s what she had to say:

How far along are you on your trip?

About six months.

What have been your favorite restaurants so far?

1. Vedge in Philadelphia, PA
2. Sprig and Vine in New Hope, PA
3. Eden Vegetarian in Bar Harbor, ME
4. Chuch in Montreal (“Not in the U.S., but I have to mention it!”)

What did you eat at Vedge?

Sweet Potato Pate, Brussels Sprouts appetizer, Grilled Seitan, and Lemon Cheesecake. It was amazing!

What’s been the most exciting part of the trip?

Meeting new people who I otherwise would not have met–beautiful, wonderful, people. This is something I wasn’t thinking about before the trip and is so much more than the food and writing.

What’s been the most challenging?

The logistics! Planning everything is a constant. It will just be a part of the trip that never changes.

Where do you sleep?

In my van, or on friends’ couches, or in hotels.

Any advice for others who want to follow your lead?

The two most important things to do are to start planning and fundraising at least one year in advance, and follow your dream because it will change your life.

What’s next for you after the vegan road trip?

I’m going to have a big closing event in New York–a big fundraising party to close it all out. After that, I will probably want to keep traveling, maybe internationally.

Best of luck to Kristin on the rest of her trip! So, family, what’s the farthest you’ve traveled for a great vegan meal?

Vibrantly yours,

Tracye

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It’s Q&A time! One of our subscribers writes:

Q. I have been doing a lot more fruits and vegetables and my problem is flatulance. Since I’m a senior, I’m having trouble holding it til I get to a bathroom, so it may come when I laugh, or cough. I’ve tried a lot of over the counter meds but nothing seems to help. Any suggestions?

A. Great question. You’re getting all that healthy and essential fiber from vegan foods (instead of meat and dairy, which contain zero fiber), but you’re also feeling gassy. So what to do?

According to my friend Dr. Michael Greger over on his must-view-daily website NutritionFacts.org, studies show that Americans report passing gas about 14 times a day, and the norm is up to 22 times per day. (Yes, they study such things.) So, if you ever decide to count your daily flatulence, you might find that you’re actually quite regular. ^_^

More good news: studies also show that in the long-term, people eating high-fiber foods “do not appear to have significantly increased problems with gas. In the beginning, though…a little bit of extra flatulence…could be an indication that you’re eating the way you should!”

Of course, there are a few common tips to help slow your roll after eating things like beans, for example.

Try resoaking dried beans a few times in a change of water before cooking. Adding about 1/16th teaspoon of baking soda to the soak water can help, as well. Just be sure to discard the soak water before cooking. Dr. Greger also notes that lentils, split peas, and canned beans tend to be less gas-producing. Although, instead of canned beans, you might try “boxed” beans from a brand like Fig Foods, which are also ready to eat, just packaged in a carton instead of a can.

So, hopefully, that helps clear the air a bit about gas!

If you have questions, email me at: tracye@byanygreensnecessary.com. (Photo credit: healthbuilder.com.)

Have a great day and I’ll talk to you next week.

Vibrantly yours,

Tracye

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I’m thrilled to be on The Cool List in Ebony’s March issue for “must-see, must-hear, must-cop” people, places, and things.

Here’s what it says:

“Must Try a Recipe. By Any Greens Necessary by Tracye Lynn McQuirter. With more than 20 years under her belt as a vegan, the public policy advocate and author actively promotes transitioning to a completely plant-based diet for better health, specifically for communities plagued with obesity and diabetes.”

How cool is that? Thank you, Ebony!

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Thank you, Dick Gregory

My mother and I ran into Dick Gregory on our way to our 25th Annual We Feed Our People event a few weeks ago. (Thanks to everyone who participated, donated, and sent your well wishes!)

As many of you may know, Dick Gregory is the reason I became vegetarian, then vegan, 25 years ago (along with my mom and middle sis).

I was so grateful and honored for this unexpected opportunity to thank him again for changing my life and for inspiring me to spread the message far and wide. Much love to you, Mr. Gregory!

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Have a great day and I’ll talk to you next week.

Vibrantly yours,

Tracye

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Join Us for We Feed Our People for the King Holiday

Hey, Family. If you’re in the DC area this Monday, January 16th, help make this Martin Luther King, Jr. holiday more meaningful for yourself and others.

Join with We Feed Our People to provide a nutritious meal and warm clothing to homeless people in the nation’s capitol as a way to keep the spirit of this great leader alive:

We Feed Our People National Day of Service for the King Holiday

January 16th, 2012

9:00am – 4:00pm

Outside Martin Luther King, Jr. Memorial Library

9th and G Streets, NW

Washington, DC 20001

How We Feed Our People Got Started

My sister Marya McQuirter, a good friend Walter McGill, and I started We Feed Our People (WFOP) 25 years ago when we were college students.

Back in 1988, programs that provided food for the homeless, including most shelters, did not provide meals on Sundays and holidays. As a result, the Martin Luther King, Jr. Holiday would harm those that King dedicated the last days of his life attempting to help: poor people. So we decided to donate the money we would receive for the paid holiday to prepare and serve a meal to the 12-15 people who lived in the park next to the Martin Luther King, Jr. Memorial Library in downtown Washington, DC.

Family and Friends Help Feed 400 People

We shared the idea with family and friends, and the desire to be a part and contribute to the effort began to grow. Volunteers came by the dozens with freshly-cooked meals and warm clothes. The simple idea of three students cooking food in their homes for 12-15 homeless people turned into an event that provided meals and warm clothing for more than 400 people and had the support of nearly 100 volunteers. This was all accomplished within one week of the inception of the idea.

25 Years and Counting

Now, 25 years later, WFOP has grown into Washington, DC’s flagship National Day of Service event for the annual King holiday, providing an opportunity for hundreds of people each year to serve and fellowship with the increasing numbers of homeless people living in the nation’s capital.

How You Can Help

WFOP is still an all-volunteer organization and 100% of donations go directly to supporting the annual event. I hope that you will consider donating your time and/or your funds to this worthy cause. There are lots of ways to help in the days leading up to, during, and after the event.

For more information, check out WFOP at WeFeedOurPeople.org and Facebook. Thank you, as always, for your support!

Have a great day and I’ll talk to you next week.

Vibrantly yours,

Tracye

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Happy New Year!

Happy New Year, family! I hope you’re having a powerful 2012 so far.

Over the holidays, a friend served an absolutely delicious vegan carrot cake at her New Year’s gathering that had these words: Dream/Imagine, Make it Come True. I wish that for each of us during 2012.

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What is Vegan?

For the first e-newsletter of the year, I’d thought we go over a few basics about what vegan is, based on questions that people often ask me.

How do you pronounce vegan?

• “Ve” rhymes with “free” and “gan” is pronounced the same as in “organ.”

What is vegan food?

• Food that comes from plants. So foods like green smoothies, blueberry waffles, kale salad, curried chickpea stew with cornbread, and chocolate cheesecake would be made with plant ingredients from fruits, vegetables, nuts, or beans.

• Vegan food does not come from animals—no fish, chicken, turkey, duck, cow, pig, lamb, goat, milk, cheese, or eggs.

What is the difference between vegan and vegetarian food?

• Vegetarian food also comes from plants. The difference is that vegetarian food might also come from animal products such as milk, cheese, or eggs, but not from animal flesh.

What is raw food?

• In the case of vegan food, raw means food made from plants that have not been cooked or not heated above a certain temperature (which might include food prepared using a dehydrator, not an oven).

Why do people become vegan?

• Common reasons include for optimal health, compassion for animals, to save the planet, and spiritual growth.

What is vegan clothing?

• Clothes, shoes, and other wearable items made from plants (like cotton, hemp, and bamboo), and synthetic materials (which could be environmentally-hazardous or environmentally-friendly, fair-trade or unfair-trade…).

• Vegan clothing is not made from animal hair, skin, or products, which includes leather, suede, wool, fur, and silk.

What is the difference between vegan and cruelty-free?

• Products such as skin care, cosmetics, household cleaners, and medications are vegan if they do not contain ingredients from animals or animal products.

• However, if these products were tested on animals, they are not cruelty-free. So if you want to use products that do not contain animals or test on animals, then look for vegan and cruelty-free labels.

These are just a few of the basics. We have 51 more weeks to continue exploring the world of vegan living. And we will!

Don’t forget to send me your questions to tracye@byanygreensnecessary.com and I’ll answer them Q and A style in the e-newsletter.

Have a great day and I’ll talk to you next week!

Vibrantly yours,

 Tracye

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Hey, Family! Many of you may be making resolutions for the new year to eat healthier vegan foods–whether you’re an omnivore, vegetarian, or vegan.

So here are ten simple tips to help you eat well and feel great, wherever you are on your healthy eating journey:

• Enjoy what you eat (eat from a place of joy and inspiration, not guilt or fear)
• Eat and drink greens (like kale, collards, mustards, dandelions, spinach, chard, arugula, bok choy, turnip greens, beet greens)
• Blend more, juice less (eating whole fruit and veggies is best, but blending is next)
• Eat more food raw (for meal suggestions, check out thousands of raw vegan recipes available online and in books, including By Any Greens Necessary)
• Eat your grains whole (like quinoa, millet, barley, corn, oats, bulgar, wild rice, brown rice, spelt bread, whole grain pasta; kiss those white grains goodbye)
• Eat more essential fiber (health-promoting fiber is only found in plant foods; there’s no fiber in animal products, including beef, chicken, fish, cheese, eggs)
• Fix your own food (if you don’t fix food for yourself every day, start now, no excuses)
• Grow your own food (in a pot or in a plot, grow something, no excuses)
• Eat organic whenever possible (it’s not always more expensive; get the EWG shopper’s guide)
• Be still and move (the other two keys to welldom: meditating or otherwise quieting your mind, and exercising every day, starting with just 15 minutes)

Enjoy the holidays, everyone. Thanks so much for letting me share a part of your world in 2011. I’ll talk to you again in 2012!

Much love,

Tracye

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