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Summary
Summary
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.
Author Notes
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 Appét, Ebony, VegNews , the Huffington Post , and more. You can find Tracye on social media at ByAnyGreensNecessary.com and @byanygreens.
Reviews (1)
Library Journal Review
Following up By Any Greens Necessary, nutritionist Tracye McQuirter, along with her mom, Mary McQuirter, offers a standout collection of recipes. In describing the journey toward finding a black vegan community, the authors exude warmth and never lecture, even while offering occasional health advice. They are candid about their hit-or-miss experiments with seasoning; after years of practice they offer expertly seasoned recipes such as roasted sweet potato and black bean bowl with lime cilantro vinaigrette and black bean soup with avocado and cashew sour cream. Creative dressings for roasted vegetables elevate simple dishes such as roasted carrots and broccoli. While an excellent guide for beginning a vegan diet, those interested in eating less meat overall will also enjoy. Included are lists of kitchen tools, advice for stocking the vegan pantry, and a sample of what the authors usually eat in a given day. VERDICT With its appetizing flavor variations, this approachable cookbook raises the standard of plant-based cuisine. © Copyright 2018. Library Journals LLC, a wholly owned subsidiary of Media Source, Inc. No redistribution permitted.
Table of Contents
Part I Vibrantly Vegan | |
Chapter 1 Thirty Years and Counting | p. 2 |
Tracye's Journey | p. 4 |
Mary's Story | p. 12 |
Chapter 2 Eating for Health and Longevity | p. 18 |
The Fab Five Food Rules | p. 19 |
Everyday Eats | p. 21 |
The Protein Question | p. 24 |
Superfoods that Keep You Glowing | p. 25 |
Foods that Promote Brain Power | p. 25 |
Foods that Help Skin Stay Smooth | p. 27 |
Foods that Strengthen Bones and Muscles | p. 29 |
Foods that Improve Vision | p. 30 |
Fourteen Steps to a Healthier You | p. 32 |
Chapter 3 Creating a Vegan Kitchen | p. 46 |
Kitchen Tools and Tips | p. 47 |
Stocking the Vegan Pantry | p. 49 |
Part II $$$ | |
Chapter 4 Smoothies and Drinks | p. 60 |
Tracye's Daily Green Smoothie | p. 62 |
Mary's Daily Green Smoothie | p. 63 |
Pineapple Spinach Smoothie | p. 64 |
Mango Lassi Smoothie | p. 67 |
Sweet Potato Smoothie | p. 68 |
Watermelon Kiwi Lime Smoothie | p. 69 |
Berry Beet Smoothie | p. 70 |
Sparkling Basil Limonade | p. 73 |
Green Tea with Ginger and Cardamom | p. 74 |
Liquid Sunshine Dandelion Lemon Drink | p. 75 |
The Concoction | p. 76 |
Cashew Nog | p. 77 |
Hot Chocolate with Coconut Cream and Cacao Nibs | p. 78 |
Vanilla Almond Milk | p. 80 |
Coconut Cashew Milk | p. 81 |
Chapter 5 Breakfast | p. 82 |
Avocado Toast | p. 84 |
Sunrise Smoothie Bowl | p. 87 |
Chia Berry Breakfast Pudding | p. 88 |
Overnight Oats with Pear and Pistachios | p. 90 |
Banana Walnut Muffins | p. 91 |
Blueberry Muffins | p. 93 |
Vanilla Cinnamon Granola with Almonds | p. 94 |
Apple Raisin Granola with Pumpkin Seeds | p. 96 |
Home Fries | p. 97 |
Maple French Toast with Strawberries | p. 98 |
Home-Style Grits | p. 100 |
Curried Tofu Scramble with Shiitake Mushrooms | p. 101 |
Avocado Quesadillas with Salsa and Cashew Sour Cream | p. 102 |
Chapter 6 Snacks and Bites | p. 104 |
Crunchy Roasted Chickpeas | p. 106 |
Sweet and Spicy Oven-Toasted Almonds | p. 108 |
Tahini Oat Banana Bites | p. 109 |
Crispy Tofu Bites | p. 111 |
Artichoke Dip with Pita Chips | p. 112 |
Sweet Pea Hummus | p. 114 |
Summer Rolls | p. 115 |
Stuffed Mushrooms | p. 116 |
Chapter 7 Soups and Sides | p. 118 |
Thai Coconut Curry Soup | p. 120 |
Yellow Split Pea Soup with Red Onion | p. 122 |
Farro with Shiitake Mushrooms | p. 123 |
Lemongrass Noodle Soup | p. 125 |
Peanut Soup with Collards | p. 126 |
Navy Bean and Kale Soup | p. 127 |
Southern-Style Cornbread | p. 128 |
Curried Lentil Soup with Carrots and Rosemary | p. 130 |
Saffron Rice | p. 131 |
Baked Sweet Potato Fries with Garlic and Truffle Oil | p. 133 |
Herbed Potato Salad | p. 134 |
Spiced and Sautéed Sweet Potatoes | p. 136 |
Black-Eyed Peas Salad | p. 137 |
Cajun Quinoa with Okra and Tomato | p. 138 |
Ghana Masala | p. 141 |
Mac and Cheese | p. 142 |
Black Bean Soup with Avocado and Cashew Sour Cream | p. 144 |
Chapter 8 Vegetables | p. 146 |
Arugula Salad with Walnuts and Caesar Dressing | p. 148 |
Sesame Spiced Edamame | p. 151 |
Swiss Chard Sauté with Walnuts | p. 152 |
Citrusy Dandelion Greens Salad | p. 153 |
String Beans with Shiitake Mushrooms and Almonds | p. 154 |
Roasted Corn on the Cob with Spicy Rub | p. 156 |
Roasted Root Vegetables | p. 157 |
Balsamic Brussels Sprouts | p. 159 |
All Hail the Kale Salad Remix | p. 160 |
Spicy Beet Greens | p. 162 |
Roasted Beet Slices with Rosemary | p. 163 |
Collards and Quinoa | p. 165 |
Braised Sesame Kale | p. 166 |
Rainbow Slaw | p. 167 |
Roasted Curried Cauliflower | p. 168 |
Chapter 9 Entrees | p. 170 |
Tempeh Panini | p. 172 |
Purple Cabbage Bowl | p. 174 |
Pinto Bean Wrap | p. 177 |
Colorful Kebab | p. 179 |
Pad Thai | p. 180 |
Buckwheat Soba Bowl | p. 182 |
Peach BBQ Tempeh | p. 183 |
Spicy Basil Eggplant with Dates, Cashews, and Brown Rice | p. 185 |
Stuffed Orange and Red Bell Peppers | p. 186 |
Lasagna with Mushrooms, Eggplant, and Zucchini | p. 188 |
Enchiladas | p. 189 |
Basil Mushroom Pizza | p. 191 |
Vegetable Stir-Fry with Black Rice and Almond Butter Sauce | p. 192 |
Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette | p. 194 |
Curried Chickpeas in Warm Pita Pocket | p. 197 |
Vegetable Pot Pie | p. 199 |
Savory Vegetable Quiche | p. 200 |
Ethiopian Platter | p. 202 |
Three-Bean Chili | p. 204 |
Chapter 10 Desserts | p. 206 |
Cakey Banana Chocolate Chip Cookies | p. 208 |
Macadamia Coconut Cacao Nib Brittle | p. 211 |
Fudge Walnut Brownies | p. 212 |
Hazelnut Date Bars | p. 213 |
Peach Cobbler | p. 214 |
Perfect Pecan Pie | p. 217 |
Apple Crumb Pie | p. 218 |
Maple Pecan Ice Cream | p. 219 |
No-Bake Chocolate Pie with Pistachios | p. 220 |
Raspberry Cheesecake Tartlets | p. 223 |
Fruity Tee Pops | p. 225 |
Pineapple Carrot Cupcakes with Orange Cashew Cream Topping | p. 226 |
Almost Ambrosia | p. 229 |
Metric Conversions | p. 231 |
Resources | p. 232 |
Acknowledgements | p. 234 |
Index | p. 237 |
About the Authors | p. 244 |