Ageless Vegan: The Secret to Living a Long and Healthy Plant-Based Life

by Tracye McQuirter, Mary McQuirter (With)

Overview

Harness the healing power of plant-based foods for vibrant health and longevity

Vegan lifestyle expert Tracye McQuirter teams up with her mother Mary to share their secrets for maintaining radiant health for more than 30 years (hint: it's all in the greens), and 100 of their favorite plant-based recipes that have kept them looking and feeling ageless. They break down the basics of nutrition, how to build a vegan pantry, and how to make sure you're getting the best nutrients to promote longevity and prevent chronic disease. They also provide a 14-step guide with practical, easy-to-follow advice on how to transition to vegan foods, jumpstart your healthy eating habits, and how to up your game if you're already a vegan. Their 100 fresh, simple, and flavorful recipes are based on everyday whole food ingredients, including Maple French Toast with Strawberries, Thai Coconut Curry Soup, Cajun Quinoa with Okra and Tomato, Vegetable Pot Pie, Citrusy Dandelion Greens Salad, and Perfect Pecan Pie. Illustrated with beautiful, full-color photographs, Ageless Vegan helps you kiss diet-related disease and fatigue goodbye and gives you the information, inspiration, and affirmation you need to live a long, glowing, and healthy life you love.

Product Details

ISBN-13:	9780738220208
Publisher:	Hachette Books
Publication date:	06/12/2018
Pages:	256
Sales rank:	1,108,182
Product dimensions:	7.40(w) x 9.00(h) x 0.80(d)

About the Author

Tracye McQuirter, MPH, was named a national food hero changing the way America eats for the better by Vegetarian Times and her first book, By Any Greens Necessary, established her as one of the most influential vegans in the country. Tracye directed the nation's first federally funded vegan nutrition program and was a nutrition advisor for the Black Women's Health Imperative.

As an adjunct professor at the University of the District of Columbia, Tracye designed and taught a plant-based nutrition curriculum for the District of Columbia Public Schools System to help prevent and reverse childhood obesity in Washington, DC. She recently created the first-of-its-kind, free African American Vegan Starter Guide in partnership with Farm Sanctuary. Her work has been featured in the New York Times, the Washington Post, Essence, Bon Appétit, Ebony, VegNews, the Huffington Post, and more. You can find Tracye on social media at ByAnyGreensNecessary.com and @byanygreens.

Table of Contents

Part I Vibrantly Vegan

Chapter 1 Thirty Years and Counting 2

Tracye's Journey 4

Mary's Story 12

Chapter 2 Eating for Health and Longevity 18

The Fab Five Food Rules 19

Everyday Eats 21

The Protein Question 24

Superfoods that Keep You Glowing 25

Foods that Promote Brain Power 25

Foods that Help Skin Stay Smooth 27

Foods that Strengthen Bones and Muscles 29

Foods that Improve Vision 30

Fourteen Steps to a Healthier You 32

Chapter 3 Creating a Vegan Kitchen 46

Kitchen Tools and Tips 47

Stocking the Vegan Pantry 49

Part II $$$

Chapter 4 Smoothies and Drinks 60

Tracye's Daily Green Smoothie 62

Mary's Daily Green Smoothie 63

Pineapple Spinach Smoothie 64

Mango Lassi Smoothie 67

Sweet Potato Smoothie 68

Watermelon Kiwi Lime Smoothie 69

Berry Beet Smoothie 70

Sparkling Basil Limonade 73

Green Tea with Ginger and Cardamom 74

Liquid Sunshine Dandelion Lemon Drink 75

The Concoction 76

Cashew Nog 77

Hot Chocolate with Coconut Cream and Cacao Nibs 78

Vanilla Almond Milk 80

Coconut Cashew Milk 81

Chapter 5 Breakfast 82

Avocado Toast 84

Sunrise Smoothie Bowl 87

Chia Berry Breakfast Pudding 88

Overnight Oats with Pear and Pistachios 90

Banana Walnut Muffins 91

Blueberry Muffins 93

Vanilla Cinnamon Granola with Almonds 94

Apple Raisin Granola with Pumpkin Seeds 96

Home Fries 97

Maple French Toast with Strawberries 98

Home-Style Grits 100

Curried Tofu Scramble with Shiitake Mushrooms 101

Avocado Quesadillas with Salsa and Cashew Sour Cream 102

Chapter 6 Snacks and Bites 104

Crunchy Roasted Chickpeas 106

Sweet and Spicy Oven-Toasted Almonds 108

Tahini Oat Banana Bites 109

Crispy Tofu Bites 111

Artichoke Dip with Pita Chips 112

Sweet Pea Hummus 114

Summer Rolls 115

Stuffed Mushrooms 116

Chapter 7 Soups and Sides 118

Thai Coconut Curry Soup 120

Yellow Split Pea Soup with Red Onion 122

Farro with Shiitake Mushrooms 123

Lemongrass Noodle Soup 125

Peanut Soup with Collards 126

Navy Bean and Kale Soup 127

Southern-Style Cornbread 128

Curried Lentil Soup with Carrots and Rosemary 130

Saffron Rice 131

Baked Sweet Potato Fries with Garlic and Truffle Oil 133

Herbed Potato Salad 134

Spiced and Sautéed Sweet Potatoes 136

Black-Eyed Peas Salad 137

Cajun Quinoa with Okra and Tomato 138

Ghana Masala 141

Mac and Cheese 142

Black Bean Soup with Avocado and Cashew Sour Cream 144

Chapter 8 Vegetables 146

Arugula Salad with Walnuts and Caesar Dressing 148

Sesame Spiced Edamame 151

Swiss Chard Sauté with Walnuts 152

Citrusy Dandelion Greens Salad 153

String Beans with Shiitake Mushrooms and Almonds 154

Roasted Corn on the Cob with Spicy Rub 156

Roasted Root Vegetables 157

Balsamic Brussels Sprouts 159

All Hail the Kale Salad Remix 160

Spicy Beet Greens 162

Roasted Beet Slices with Rosemary 163

Collards and Quinoa 165

Braised Sesame Kale 166

Rainbow Slaw 167

Roasted Curried Cauliflower 168

Chapter 9 Entrees 170

Tempeh Panini 172

Purple Cabbage Bowl 174

Pinto Bean Wrap 177

Colorful Kebab 179

Pad Thai 180

Buckwheat Soba Bowl 182

Peach BBQ Tempeh 183

Spicy Basil Eggplant with Dates, Cashews, and Brown Rice 185

Stuffed Orange and Red Bell Peppers 186

Lasagna with Mushrooms, Eggplant, and Zucchini 188

Enchiladas 189

Basil Mushroom Pizza 191

Vegetable Stir-Fry with Black Rice and Almond Butter Sauce 192

Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette 194

Curried Chickpeas in Warm Pita Pocket 197

Vegetable Pot Pie 199

Savory Vegetable Quiche 200

Ethiopian Platter 202

Three-Bean Chili 204

Chapter 10 Desserts 206

Cakey Banana Chocolate Chip Cookies 208

Macadamia Coconut Cacao Nib Brittle 211

Fudge Walnut Brownies 212

Hazelnut Date Bars 213

Peach Cobbler 214

Perfect Pecan Pie 217

Apple Crumb Pie 218

Maple Pecan Ice Cream 219

No-Bake Chocolate Pie with Pistachios 220

Raspberry Cheesecake Tartlets 223

Fruity Tee Pops 225

Pineapple Carrot Cupcakes with Orange Cashew Cream Topping 226

Almost Ambrosia 229

Metric Conversions 231

Resources 232

Acknowledgements 234

Index 237

About the Authors 244

Editorial Reviews

"Once again, Tracye McQuirter inspires us to look at the world through fresh eyes, and this time we have the pleasure of being motivated by her 80-year-old mother, as well. In Ageless Vegan, we witness the beauty, vitality, and strength of a family three decades into a plant-based diet. The McQuirters challenge the widespread belief that age-related illness is inevitable, and their words and recipes will appeal to those invested in slowing down the aging process and living long healthy lives. Whether you are new to or continuing a vegan journey, this book is sure to inspire a lifelong commitment to clean eating."—Bryant Terry, James Beard award-winning author of Afro-Vegan

"Ageless Vegan is an authoritative guide to how to do a vegan diet right. But it is much more than that. It is a warm, personal, and inspiring book written from the heart. It gives you the how and why, provides an abundance of wonderful recipes, and makes your transition to the healthiest possible diet wonderfully easy."
—Neal D. Barnard, MD, FACC, Adjunct Associate Professor of Medicine, George Washington University School of Medicine, President, Physicians Committee

"I've known Tracye and her mom for years, and they're the epitome of how to live healthfully on a long-term, whole foods, plant-based diet."—Michael Greger, MD, New York Times bestselling author of How Not to Die

"Dedication, sincerity, and inspiration best describe who Tracye is."
—T. Colin Campbell, Co-author of The China Study

"I love and recommend Ageless Vegan. This wonderful book empowers and inspires readers to live mindfully and healthfully and to make our world a kinder place. The authors, mother and daughter, Mary and Tracye McQuirter have been vegan for decades, and they are glowing examples for the rest of us who aspire to lead healthy, happy and conscientious lives."—Gene Baur

"We reach a point in life at which good food, like good lighting, becomes indispensable. The vivacious daughter/mother team behind Ageless Vegan present food so good its powerful health—promoting proponents can change your life, and so delicious you'll never need another recipe—even if you live to 110, which you might."—Victoria Moran, author, Main Street Vegan, director, Main Street Vegan Academy

"Filled with tasty recipes, and an easy-to-follow meal plan, this book also tells a story of two truly amazing women who are dedicated to living their truest expression of themselves. Working towards making this world a better place also extends to what we put into our bodies, and Tracye makes this point through practical advice, in a way that will motivate you to see that healthy eating is empowering in so many ways."—Liz Ross, cofounder of Vegan Advocacy Initiative

"Ageless Vegan is a timely, engaging, and accessible book that offers an entry point to veganism through the brilliant words and experiences of mother—daughter duo, Tracye and Mary McQuirter. With personal narratives and 100 delicious recipes, Ageless Vegan is a gem that is sure to be loved by readers. Tracye has already demonstrated that she can single-handedly change the landscape of the vegan world, and now, with the addition of Mary, I'm excited to see them change lives in new and exciting ways!"—Aph Ko, Founder of Black Vegans Rock and co-author of Aphro-ism: Essays on Pop Culture, Feminism, and Black Veganism from Two Sisters

"Tracye McQuirter is committed to a more socially just world, and she sees food, nutrition and health as a key ingredient of such a world. Importantly, Tracye and her wonderful mom speak in this book with an informed but also compassionate voice. I believe this combination of expertise and compassion is key to building a better world, especially when helping people through personal dietary and lifestyle change. I highly recommend this book as a resource to anyone wanting to explore the life changing benefits of plant-based nutrition."—Nelson Campbell, Director and Writer, PlantPure Nation, founder of PlantPure, Inc. and PlantPure Communities, Inc.

"Tracye and Mary McQuirter are an amazing and dynamic vegan daughter and mother duo I've known for almost 20 years. They both show the incredible benefits of being vegan, and the many ways being vegan helps people age healthfully, functionally and beautifully."—Milton Mills, MD, Critical Care Physician and Featured Medical and Nutrition Expert in What the Health

"Inspiring...and full of smart tips and strategies."—Joe Yonan, Washington Post

"No matter where you're at on your own vegan journey, Ageless Vegan is sure to inspire a renewed commitment to healthy eating."—PETA Prime

"Ageless Vegan is a powerful argument for the ways that food is political. It also makes a strong aesthetic case for veganism."—Natalie Hopkinson, Huffington Post

"A standout collection of recipes...with its appetizing flavor variations, this approachable cookbook raises the standard of plant-based cuisine."—Library Journal **starred review**

From the Publisher