plant-based diet-burger-on-a-plate

Black Women, Eat Plant-Based Diet and Take Your Power Back

As we aim to prioritize our wellness this Spring, eating a plant-based diet is a great way to challenge your eating habits.

We know, we know, plant-based messes with the feel-good foods we need right now, but the hard truth is we need change. Am I right, ladies?

It’s been a rough year of  quarantine, and we’ve never seen so much food being shared across social networks and via text messages.

TikTok videos are helping us all get our cooking loves together with the mouth-watering recipes at the click of a button.

During quarantine, cooking was necessary because for one, we did not have any other option with restaurants shut down, and two, some of us had way more time on our hands. Also, some women were using it as a tool to quell their anxiety and depression that was a side effect to the new quarantine rules and COVID-19 outbreaks.

We think everyone was cooking up a storm, trying new recipes, and spending way too much on food since March. (Let’s not talk about how much grocery budgets went up in the last year. Whew, chile! Ridiculous!)

We could talk about that in another post.

AATS engaged in a ‘How to Stay Healthy During The New Normal’ webinar with Dr. Shavon, Naturopathic physician, and best-selling author.

Being Black and Healthy

Dr. Shavon emphasized the importance of Immunity Health and what foods we can eat to ensure a healthy diet and provide the vitamins and minerals we lack. It was a timely discussion and had many takeaways.

With all of this fact and truth staring you in the face, how do we move forward being and doing better?

Black women have survived all kinds of injustices on this earth, but to survive this and other pandemics, we need to be ready, and we can start with our food intake.

So how can we achieve this?

A DC-based public health nutritionist thinks she has the answer but acknowledges that remedying the problem could take generations, if not forever.

Eat a Plant-Based Diet. It’s a Simple Solution to Aging Gracefully

Tracye Lynn McQuirter knows about racial disparities in health outcomes. She understands how centuries of systemic racism created and sustain the inequities. She helps create programs and pushes for policies that will help residents to overcome food obstacles.

She also works with various community groups throughout the Washington DC area, helping to analyze systemic issues that prevent access to education about nutritious foods as well as the food itself.

She believes there are things that African Americans can do to boost their outcomes, starting by eating a healthy diet. She believes nothing would have a greater and more immediate impact.

As we know, the top four killers in the black community are heart disease, cancer, cardiovascular disease, and lung disease.

She recently told the Washington Post…

“It is crucial that we not tiptoe around this issue. People have the power to take back their health based on what they eat.”

She advises a whole-food, plant-based diet, eating more leafy greens; eat more fruits and vegetables.

McQuirter’s 83-year-old mother has seen benefits since she became a vegan at 50. 

She emphasizes that she has no chronic diseases, is on no medications, exercises six days a week and her doctors say she has the health someone of 53.

So in essence, she has reversed her health and only aged healthwise after 3 years of being a vegan!! That’s a testimony!

In 2018, McQuirter wrote the Ageless Vegan, where she and her Mom share their secrets for maintaining radiant health for more than 30 years, 100 of their favorite plant-based recipes that have kept them looking and feeling ageless, breakdown 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. 

She shares the best message for moving forward post-pandemic. 

She says, “The virus has put in stark relief the need to really get serious about what we eat. This is not about boosting immunity to survive a pandemic. It’s about getting healthy. Improving our health is political activism.” 

In case you’re confused about the differences between plant-based vs. vegan, here’s a chart to help you out. 

plant-based diet vs vegan

Based on the above infographic, vegan means no animal protein at all, while plant-based leaves the option totally open.

Brianna, a young Gen-Z, shares her transition to a plant-based diet.

In hindsight, I can say that my transition to a plant-based lifestyle was gradual until it wasn’t. 

Before I knew it, my plate was filled with a lot more greens and nutrient-dense foods. As gradual and monumental as the change in what I ate was, I seldom took time to acknowledge the transition and assess what it means for me. My plant-based diet is predicated on my own intuition and corporeal sensations.

I had always been wary when it came to eating heavily processed foods, meat, or other animal by-products. I am unsure of where this came from, but it surely made adapting to a plant-based lifestyle a lot easier for me. When I started cooking more for myself in high school I would make single and family meals. 

Experimenting with Cooking Plant-Based

This was when I started to experiment with cooking and educating myself both which have unlocked this unabated love for both food and cooking. 

My initial goals were to cook consciously which meant what one might think it means. For example, baking instead of frying, olive oil instead of vegetable oil, and less white flour to state a few. I would eventually start to cook less meat and eat a lot more compound fruit or vegetable meals. In the early stages of my journey, I was restricting myself from eating things because they were “bad” and eating more of certain things because they were “healthier” by popular convention. 

In retrospect following these conventions were draining, but at the time these rules of structure guided me. As cliche as these things sound, they set the foundation for me. Because I had labeled things as “good” and “bad”, “healthy” and “unhealthy”, I thought I had an unwavering semblance of what it meant to be healthy. 

Labeling is Not Necessarily Good

However, the problem with labeling is that it’s rigid and quite suffocating. Besides, at the time, I never labeled myself as vegan or vegetarian, though I truly could have for some time. So, I figured I shouldn’t feel so compelled to label my foods with radical terminology.

One thing about a plant-based diet is that it can encompass all of these labeled diets or it doesn’t have to at all. Your diet is simply what you eat, so for me, I choose to keep it simple. 

While I do still place restrictions on the things I consume, I make sure that things I do consume will do my body well more than it will do my body harm. This encompasses remedial ideas about nutrition values but more importantly how my body physically feels. It just so happens that I feel a lot more enlightened consuming meals that consist of whole foods that I know will grant me an abundance of health and energy. 

Benefits of Eating Pant-Based

The other thing about a plant-based diet is that it doesn’t shun animal products that we may all love to enjoy like butter or eggs. Though I tend to consume these things a lot less, when I do, I am always making a conscious decision in doing so. With all these things in mind, I have prioritized listening to my body when making decisions about what to eat. 

My plant-based plate looks just what it sounds like—based on plants. Most importantly my plant-based diet is personal which means that it looks different for everyone. 

My mentality at the beginning of my journey has evolved, and if you think about it the thing that results from evolution is telling of where it comes from. So, I do still hold some of the same mentalities that still serve me. The versatility of my plant-based diet allows its adaptation to be a lot easier than you might think. 

You can literally make a plant-based side dish to incorporate in your meals with items you may probably already have. For example, stew lentils. 

Below is a simple lentil peas recipe Brianna shares and that Dr. Shavon recommended in making her case for Immunity Health during the pandemic.

lentil soup AATS

*This is a loose recipe meant to be used as a guide


1 cup lentils

Water or stock of your choosing

Chopped vegetables (celery, carrots, tomatoes)

Seasonings of your choice

½ an onion

2 cloves of garlic

Heavy bottom pot


  1. Soak lentils overnight or for a few minutes the day of
  2. Saute the onion and garlic until the onion is translucent
  3. Mix lentils into pot 
  4. Pour water in a pot a few inches above the surface of the lentils. 
  5. Add seasoning and chopped veggies
  6. Cover the pot and let lentils cook on low heat 

Voila! Lentils on your plate! A healthy wholesome plant-based dish that you can have with a baked potato or healthy carb of your choice.

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