Hey, Family!

I hope you’re having a great weekend!

(It’s going to be warm and sunny here in DC–we finally broke free!)

Just a quick note–I hope you can catch me tomorrow, Sunday, April 13th, on C-Span Book TV at 2pm ET. (It will air again at 2am ET 4/14.) You can watch it online here.

Twelth National Black Writers Conference 300x200 Catch me on C Span Book TV tomorrow (Sun 4/13)

This is a panel discussion I was on two weeks ago at the 12th National Black Writers Conference at Medgar Evers College in NY.

The panel was called Saving Ourselves, Saving Our Communities about environmental, health, and social issues that impact Black communities.

It was an excellent discussion and I hope you enjoy it!

I’ll talk to you again on Tuesday.

Much love,

Tracye

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I finally got to dance at a vegan festival

by admin on March 19, 2014

Hey, Family!

Last week, I was in DC and Dallas doing my vegan thing–and yes, there was dancing.

First, we made history with our first-ever vegan soul food dinner at Florida Avenue Grill in DC, the oldest soul food restaurant in the world. It was awesome!!! 100 folks came out and the food was fabulous. (Check out more pics here.)
Fla Ave Grill 3 12 14 IV I finally got to dance at a vegan festival

Then it was off to Dallas to speak at the Meatout Festival hosted by the Black Vegetarian Society of Texas. The event was excellent and more than 200 people attended. And there was finally, finally dancing at a vegan festival!! Do you know how long I’ve suffered, people! (More pics here.)

 I finally got to dance at a vegan festival

 I finally got to dance at a vegan festival

And speaking of Meatout, that’s our actual topic this week. The official date of the international Meatout celebration is tomorrow, March 20th.

Meatout logo I finally got to dance at a vegan festival

Meatout is the world’s largest grassroots diet education campaign (since 1985) and encourages everyone to eat vegan for at least one day for the health of themselves, the planet, and animals.

There are great Meatout activities happening in cities across the globe. To find out what’s happening in your local area, click here. There are at least six events happening in the DC area (my hometown).

If you’re a vegan newbie or veg-curious, make tomorrow your day to go completely meat-free. Need vegan recipe ideas? In addition to mine here, there are 15,000 more free ones here.

And if you’re already vegan, why not bring some vegan goodies to work tomorrow to share with your co-workers? They can be homemade or store-bought. Either way, it’s such a nice thing to do. icon smile I finally got to dance at a vegan festival

Or how about meeting up with some friends for lunch or dinner at a local vegan restaurant? Let someone else do the cooking while you relax and do the eating. (I’m definitely choosing this one.) Find local eats in your neighborhood here and here.

Whatever you do, don’t let the day go by without going without meat. icon smile I finally got to dance at a vegan festival

Vibrantly yours,

Tracye

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Try this delish rainbow salad for lunch

by admin on February 20, 2014

Hey, Family!

I was in Atlanta for about a week (between snowstorms, thankfully) to speak at Spelman College’s Wellness Revolution Power Up Summit 2014.

Spelman Wellness Revolution Summit 2014 300x225 Try this delish rainbow salad for lunch

This year’s theme was Sleep Well, Move More, and Eat Better, and the information shared was extraordinary. Thank you to Spelman for inviting me again this year. I’m a big believer in this movement! You can learn more about it here.

And here’s a selfie with moderator Roland Martin, who dubbed me “Vegan Woman.” (It’s a bird, it’s a plane… icon smile Try this delish rainbow salad for lunch

With Roland Martin 300x225 Try this delish rainbow salad for lunch

Now onto this week’s topic.

Today for lunch, I fixed this delish rainbow salad from what was sitting pretty in my fridge.

Rainbow Salad 279x300 Try this delish rainbow salad for lunch

And while i was eating, I decided to count how many beautiful, nutrient-rich colors I was actually eating (I do this sometimes).

There were six in all: red, purple, black, yellow, green, and white. (I ate my last orange pepper last night, or I would have tossed that in there, too.)

Here’s the recipe I tossed together in about 5 minutes (measurements are not exact, so taste as you go):

Rainbow Salad

1 cup of shredded purple cabbage
1 cup of cooked corn kernels (I used organic frozen corn)
1 cup of cooked black beans (I soaked dry beans overnight, then cooked them for about 2 hours)
1/4 cup of chopped red onion
2 cloves of minced garlic
1 chopped ripe avocado
1 cup of halved cherry tomatoes
1 TB of vegan mayo (I use Vegenaise Grapeseed Oil flavor)
1 TB of nutritional yeast
Pinch of sea salt
Sprinkle top with dash of crushed red pepper flakes (optional)

Gently stir ingredients together, sprinkle with red pepper flakes (optional) and serve. I ate mine with a lightly toasted whole grain tortilla (Food for Life Ezekial Sprouted Grain brand). Absolutely delish!

If you want more ideas for adding colorful fruits and veggies to your plate, try these:

  • Red – Red pepper, tomatoes, grapefruit, radishes, kidney beans, red rice, red quinoa / cranberries, cherries, grapes, apples, watermelon, grapefruit.
  • Green — Kale, collards, broccoli, green beans, lentils, edamame / kiwi, lime, avocado, honeydew, apples, grapes.
  • Yellow and Orange – Corn, squash, pears, split peas, millet, Sweet potatoes, mangoes, carrots / pineapple, apricots, mangoes, peaches, cantaloupes.
  • Purple and Blue — Eggplant, cabbage, potatoes / blackberries, blueberries, plums, raisins, grapes.
  • Black and Brown — Black beans, black rice, brown rice / dates, pear.
  • White — Cauliflower, mushrooms, quinoa, pearl barley / banana, pear, peaches.

Have a colorful weekend, family!

Vibrantly yours,

Tracye

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I thought this was beautiful

by admin on January 29, 2014

Hey, Family!

I thought today’s video from Dr. Michael Greger’s NutritionFacts.org website was just beautiful, and I wanted to be sure you saw it.

It’s based on an editorial written by the director of Yale’s Prevention Research Center about putting a face on the tragedy of millions of people who suffer and die needlessly from chronic diseases that could be prevented, treated, and reversed, if only doctors would inspire lifestyle changes in their patients.

mcvid youtube WTiUS0I9Id0 t 300 I thought this was beautiful

We’ve known for decades that plant-based foods are the healthiest foods to eat. And while nutrition information is not taught adequately in most schools of medicine and health, the science about plant-based nutrition is nonetheless widely known and available.

And yet, even when we as health professionals do know this information, we’re afraid to tell our patients and clients about it, for fear of…what?

That we might lose them as paying customers because we think they won’t want to change?

That’s what I was told by a professor in graduate school–that I shouldn’t talk to my clients about eating plant-based foods because they’ll just go to someone else.

Well, to me, that was simply unacceptable.

It’s our job to share the best information (and tools and resources) we have available about living healthy, disease-free lives, so that our patients and clients can decide for themselves what to do with that information.

So I encourage you to share this video with your network, including your doctor, nutritionist, and others. It just might make a difference.

And if you want to empower your own self now, join me for Vegan Nutrition Boot Camp. Today’s the last day to sign up for the early-bird special.

Have a wonderful weekend, family!

Vibrantly yours,

Tracye 

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Hey, Family!

Just a quick reminder that the early-bird price for Vegan Nutrition Boot Camp starting at $127 ends tomorrow, January 29th.

If you already know this class is for you, I encourage you to join us now.

It’s going to be a truly enlightening experience.

Here’s a reminder of what we’ll be covering:

  • Building Blocks of Plant-based Nutrition
  • Plant Protein vs. Animal Protein
  • Iron, Calcium, B12, Vitamin D and Other Essential Nutrients
  • Acid and Alkaline Balance
  • Healthy and Unhealthy Fats and Oils
  • Healthy and Unhealthy Carbs
  • Why the Color of Your Food Matters
  • Reading Food Labels the Right Way
  • Creating Well-balanced Meals

Click here to get all the details and register. 

See you in boot camp!

Vibrantly yours,

Tracye

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School ‘em!

by admin on January 24, 2014

Hey, Family!

On Wednesday, I announced Vegan Nutrition Boot Camp and your response has been tremendous!

This is truly going to be an awesome class. Four solid hours of basic training in plant-based nutrition. Everything from protein to planning meals, so you can ensure you’re getting all the nutrients your body needs.

And yes, that’s more nutrition information than your doctor gets in an entire four years of medical school.

So the next time your doctor says she’s not sure about you going on a vegan diet, school her! Now you can.

Here’s what you’ll be learning in boot camp:

  • Building Blocks of Plant-based Nutrition
  • Plant Protein vs. Animal Protein
  • Iron, Calcium, B12, Vitamin D and Other Essential Nutrients
  • Acid and Alkaline Balance
  • Healthy and Unhealthy Fats and Oils
  • Healthy and Unhealthy Carbs
  • Why the Color of Your Food Matters
  • Reading Food Labels the Right Way
  • Creating Well-balanced Meals

You can listen live to the teleseminar by phone or computer from anywhere in the world.

There will be MP3 recordings of all four calls, so you don’t have to worry about missing a thing.

And you’ll also get PowerPoint slides of each call.

You also have the option of getting a signed and personalized copy of my book, By Any Greens Necessary, mailed to you.

So, I hope you’ll join me. The early-bird price starts at only $127, but it ends soon. 

Click here to get all the details and register. 

[click to continue…]

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Get ready for Vegan Nutrition Boot Camp!

by admin on January 23, 2014

Hey, Family!

 
Vegan Hot Chocolate Mix 1 198x300 Get ready for Vegan Nutrition Boot Camp!

We’re covered in snow here in DC (and most of the northeast), and I LOVE it!

It felt good to be cozied up inside yesterday…and it gave me time to put the finishing touches on my new Vegan Nutrition Boot Camp.

It’s a four-part teleseminar on the fundamentals of plant-based nutrition, starting February 13th. And you can listen to the teleseminar by phone or computer from anywhere in the world.

I’m very excited about this boot camp (as I am about all of my classes) because it allows me to address an issue that I hear about from folks all the time, especially those of you who are just starting to go vegan or more vegan. (New Year’s resolutions, anyone?)

That issue is how to ensure you’re getting all the nutrients you need on a vegan diet. Yes, that age-old question about how to be sure you’re getting enough protein. But also, how to get the other essential nutrients your body needs to stay healthy and function properly, including iron, calcium, B12, and more.

What are the right vegan foods you should be eating every day for optimal nutrition?

Enter Vegan Nutrition Boot Camp. It’s your basic training in plant-based nutrition.

Here’s what we’ll cover in the teleseminar:

  • Building Blocks of Plant-based Nutrition
  • Plant Protein vs. Animal Protein
  • Iron, Calcium, B12, Vitamin D and Other Essential Nutrients
  • Acid and Alkaline Balance
  • Healthy and Unhealthy Fats and Oils
  • Healthy and Unhealthy Carbs
  • Why the Color of Your Food Matters
  • Reading Food Labels the Right Way
  • Creating Well-balanced Meals

That amounts to four solid hours of nutrition information. That’s more than the average medical student receives in her entire four years in medical school. Most receive less than three hours of nutrition information of any kind–plant-based or animal-based. (Sad, but true.)

So by the end of this course, you’ll know more about nutrition than your doctor.

I’m fortunate to be one of the few health professionals who’s actually steeped in this knowledge. As you may know, I have a master’s degree in public health nutrition from New York University, with a concentration in plant-based nutrition. I was mentored there by renowned nutritionist Marion Nestle and I graduated in the top of my class. I went on to direct the first federally funded vegan nutrition program in the country, and teach hundreds of vegan classes on achieving optimal health with plant-based foods.

In other words, I’m a nutrition nerd and my goal is to help make you one, too!

So, I hope you’ll join me for Vegan Nutrition Boot Camp.

The early-bird price is only $127 through January 29. After that, it goes back up.

I’m offering this really low price right now because I want as many of you as possible to learn the basics of vegan nutrition. So you can have the knowledge and confidence to keep moving forward on your vegan journey.

Click here to get all the details and register. 

Well, family, that’s all for now. I’m headed out to enjoy the snow. :)

Vibrantly yours,
Tracye

P.S. There are only 7 seats left for our historic Vegan Soul Food Dinner and Book Signing at Florida Avenue Grill in DC. Don’t miss out!

Photo credit: girlmakesfood.com

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Is there butter in those grits?

by admin on January 14, 2014

Hey, Family!

Happy 2014! I hope your new year is off to a fabulous start!

I’m excited to begin my first ezine of the year by telling you about an historic event we’re having at Florida Avenue Grill in Washington DC, the WORLD’S OLDEST soul food restaurant.

As you can see from the big ol flyer below, I’m teaming up with Florida Avenue Grill for its first ever all-vegan soul food dinner in 70 years.

tracye event flyer v2 web 985px wide 231x300 Is there butter in those grits?

It’s going to be a fabulous, history-making evening, and I hope you can join us! Click here to get all the details.
_______________________________________________

Now on to this week’s topic: Is there butter in those grits?

This subject is prompted by what happened to me on New Year’s Day. Some good friends and I went to brunch at one of our favorite restaurants that serves vegan and omnivore meals. I ordered the grits, which the waiter told me did not have dairy butter in them. I also asked for vegan butter on the side, to which the waiter replied “Vegan butter is so unholy.” I let that comment slide, but it turned out to be strike one.

When the grits came, they did have dairy butter in them, which I discovered after my first nauseous spoonful. Strike two.

When I told the waiter, he presumably went back to the kitchen, then came back and said the kitchen decided that morning to add butter to the grits, and let’s just chalk it up to human error. Strike three.

And to top it off, our food took 45 minutes to arrive and the orders were messed up. Strike four. He was way out!

Needless to say we had a long chat with the manager, who tried to make things right (which included making the waiter apologize), but our brunch had already crashed and burned. Not a good way to start out the new year.

So I searched for lessons in all of this. And one was to share these tips on how to eat out vegan at non-vegan restaurants.

1) Know before you go. Check out the restaurant’s menu online to see if they offer any vegan meals. And if you’re unsure if something is vegan, call the restaurant ahead of time to ask.

2) While you’re on the phone, talk to the manager and ask how they ensure that the vegan food stays vegan. For example, do they use separate grills, pans, utensils, and counters? How do they train their kitchen staff and waiters? If this is a restaurant that you plan to eat at often, it’s worth the ask. And remember, you’re on the phone, so it’s anonymous (at least it used to be), so go ahead and ask away.

3) Keep in mind that even these questions are no guarantee that the vegan food will be vegan. Last year, I had dinner at this same restaurant I went to for brunch, and there was dairy cheese in my salad. I happen to know the owner and when I emailed him about it, he assured me of their practices to avoid cross-contamination (for lack of a better term). And yet, it happened again. But to their credit, I have eaten there many times over the years, and it has only happened twice. And usually their waiters are superb.

4) If you’re already at the restaurant (and you haven’t looked online or called ahead of time), look through the menu to see if it has icons denoting dishes that are vegan, gluten-free, soy-free, organic, etc. Many more restaurants are adding these menu markers, in response to customer demand.

5) If the menu items are not clearly labeled, you can also ask the waiter what items on the menu are vegan–or if specific items are vegan. And here’s where you want to be sure the waiter knows the answers. If you get the sense that the waiter is unsure, just ask if she or he wouldn’t mind checking in the kitchen to be sure.

6) It’s definitely ok to ask what kind of oil the French fries are cooked in, and whether the pita on the falafel is whole grain. But don’t be that person at the table who asks 5 or 6 questions about each dish they might want to order. You’re not at a vegan restaurant, after all, so there are certain icing-on-the-cake things you’ve already decided to give up by eating there. (And, besides, that’s what checking in advance is for.)

7) And my final tip, eat at more vegan restaurants! To find them in your area, check out my post on How to Find Vegan Restaurants Anywhere You Go.

Have a wonderful week, family.

Vibrantly yours,

Tracye

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Here’s to uniquely you…

by admin on December 23, 2013

Hey, Family!

Here in our online community, we have folks from all over the world who have a variety of practices and beliefs, especially at this time of year.

So in honor of each and every one of you, I wish you a happy, peaceful, and thoughtful season–in whatever way you experience it–and all the best for the new year to come.

Thank you for allowing me to be a part of your world in 2013 and I look forward to sharing even more with you in 2014.

Nieces e1387849703647 Heres to uniquely you...

As for me, I’ll be hanging out with my family (especially my wonderful nieces), doing lots of cooking, eating, and watching movies…and wondering why they’re all so crazy. :)

See you in 2014!

Much love,

Tracye

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What do I bake with instead of eggs?

by admin on December 19, 2013

Hey, Family!

We recently had our final vegan cooking class of 2013 and it was a blast! Here’s our very excited vegan gift basket winner, Ana Maria Ramos-Kohn (love her energy). And to everyone who participated in our cooking classes throughout the year, thank you for your wonderful support. I truly enjoyed hosting you.

Dec cooking class gift basket winner e1387476326351 225x300 What do I bake with instead of eggs?

For today’s topic, I’m answering a question that was asked in each of our cooking classes–how to substitute vegan ingredients for animal-based ingredients like eggs, butter, and milk.

As I always say, there’s a vegan version of everything these days. So here’s a quick and easy list of vegan substitutions, and links to 4 online guides I recommend.

For 1 egg, you can substitute:

•1/4 cup silken tofu (blended)
•1/2 mashed banana
•1 1/2 teaspoon Ener-G Egg Replacer plus 2 tablespoons of water
•1/4 cup applesauce or pureed fruit

For butter, you can substitute an equal portion of:

•Any non-dairy and non-hydrogenated margarine
•My favorite brand is Earth Balance
•Spectrum is another popular brand

For milk, you can substitute an equal portion of:

•Almond milk
•Rice milk
•Soy milk
•Coconut milk

And for more detailed info, check out these go-to vegan substitution guides:

•Physicians Committee for Responsible Medicine guide – this is a downloadable chart of general meat, egg, and dairy substitutes for vegan meals
VegNews guide – this is specifically for baking vegan desserts and explains which vegan ingredients work best for different types of desserts
•PETA guide – this is a list of vegan versions of processed foods like hotdogs, chicken nuggets, turkey slices, and shredded cheeses (transition foods that might help you get over the hump)
Vegetarian Times guide – this mostly vegan guide shows you not only how to make dishes vegan, but also low-fat, allergen-free, and internationally flavored

Happy cooking, family!

Vibrantly yours,

Tracye

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