Tracye McQuirter, M.P.H. is on a mission to make the world a healthier place. As a public health nutritionist, world wide speaker, and 20-year vegan, McQuirter helps people achieve great health through better food choices. Her new book By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight and Look Phat, is a wake-up call for every black woman who dreams of getting healthy and slim without sacrificing great food and gorgeous curves. Interested in making the transition? Check out McQuirter’s tips.

Tip 1: You’re Closer Than You Think

Every time you eat a banana, an orange, or an apple, you’re eating vegan foods because all fruits are vegan.  The same goes for eating collards, string beans, or broccoli, because all vegetables are vegan.  All beans and nuts are vegan too, so if you eat black-eyed peas, lentils, or almonds, guess what? You’re eating vegan foods.  Even pasta and rice are vegan—just try the healthier, whole grain versions like brown rice and whole wheat or corn pasta because they contain the essential fiber and other vitamins and nutrients that are removed from white rice and white pasta.

Tip 2:  Spice it Nice

Now that you know how many vegan foods you already eat, think about seasoning them with plant-based spices and flavors to keep them vegan.  Most of the herbs and spices we use to season meat dishes come from plants anyway, so it’s not that far-fetched.  So, for vegetables and bean dishes, skip the turkey or ham bits, and try a product called Liquid Smoke to give it that rich smoky flavor you’re looking for.  You can also add red onions, fresh garlic and ginger sautéed in olive oil, along with your favorite fresh or dried herbs, such as basil, thyme, oregano, cayenne pepper, and curry.  Spike or Trocamare brands make great all-in-one dried herb seasonings.  And one of my favorite replacements for table salt is Bragg Liquid Aminos, a healthier version of soy sauce.

Tip 3:  Go Meatless on Mondays

Choose at least one day a week to go meat- and dairy-free.  There’s already an impressive meatlessmondays.com web site (cosponsored by the Johns Hopkins School of Public Health) to help you make this a weekly habit. If you really want to dive in, try eating vegan foods for 21 days.  Some experts say it takes three weeks for the taste buds to appreciate new tastes and forget old cravings.  Plus you may feel better and lose weight in the process, and get inspired to continue.

Tip 4:  Have a Girls “Veggie” Night Out

Google the best vegan or vegetarian restaurants in town, call up your girlfriends, and go on a culinary adventure.  This is a great way to try lots of different vegan dishes at one time and have fun doing it.  And don’t forget to try the vegan desserts.

Tip 5:  Free your mind and your mouth will follow!

Read and watch everything you can about the health benefits of eating vegan foods.  (Check out www.byanygreensnecessary.com for starters.) Arm yourself with knowledge so that you can make an informed decision about what to eat.  We’re masters at eating meat and dairy foods, but most of us have no idea how harmful these foods are to our health.  We know even less about vegan foods and how beneficial they are—but we’ve managed to hear and believe that these foods are somehow deficient.  Allow yourself to question this conventional thinking and start learning more.

—Yvelette Stines

TAGS: By Any Greens Necessary, Health, Tracye McQuirter, Vegan, Yvelette Stines