21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams

Celebrity Tips


Wyntergrace Williams

Wyntergrace Williams Wyntergrace Williams is a dancer and actress who is featured in PCRM’s new “Does Your School Lunch Get an A+?” ad. Seventeen-year-old Williams has been involved with PCRM’s Healthy School Lunches campaign for several years. In 2009, she starred in PCRM’s "School Lunch Revolution" TV ad. She also spoke at a congressional briefing where she presented a PCRM petition signed by more than 50,000 students and adults who want the government to fight childhood obesity by helping schools serve more fruits, vegetables, and low-fat vegetarian meals. She is the daughter of television icon Montel Williams.





  1. I feel energized, motivated, confident, happy, and healthy when I eat healthy foods and live a vegan lifestyle.

  2. I am a dancer and actress. When I don’t fuel my body with natural and healthy foods, I do not perform to the best of my abilities, and my mood and attitude is negatively affected.

  3. What we put in our bodies is what we get out of them! By living a vegan lifestyle, you will be healthier and happier, and improve the world we share.

  4. When I was in middle school, I began to notice the unhealthy foods and lack of vegetarian options in my cafeteria. So I started a petition that got healthful foods into my school's lunches. The petition got the attention of school officials, parents, and students who also wanted healthier options in our school lunches. Watch "School Lunch Revolution":

  5. Since I was a child, I understood that eating animals or taking anything away from them isn’t right and is inhumane.


Hearty Vegan Split Pea and Barley Soup

Makes 8 to 10 servings

The split peas in this flavorful, filling soup are blended to have a wonderful smooth texture. Split peas are high in protein and fiber, very low in fat, and inexpensive! Add liquid smoke for a more “traditional” taste.

2 cups dry green split peas

salt, to taste

1 teaspoon liquid smoke (optional)

1/3 cup dry pearl barley

1 tablespoon mirin (sweet rice wine) or any white cooking wine (or water)

2 teaspoons tamari or Bragg's Liquid Aminos

3 large carrots, chopped

1/2 cup chopped fresh parsley (optional)

2 cups chopped celery with leaves

3 - 4 large whole garlic cloves

1 large onion, chopped

1 bay leaf

8 cups water

black pepper, to taste

Place peas, water, and bay leaf into a large pot and bring to a boil. Loosely cover the pot, reduce heat, and simmer for 45 minutes until peas are soft and mushy. Combine onion, garlic, celery, parsley (if using), carrots, tamari, and wine in another pot and cook on medium-low heat, covered, until vegetables are soft. Remove bay leaf from peas and place peas in a blender and blend until smooth and return to the pot. Place vegetables in the blender or food processor with 1 cup water and pulse to chop into small pieces. Add vegetables and barley to the peas. Bring the mixture to a boil, then reduce heat and simmer for an additional 20 minutes, stirring often until barley is soft, adding more water if needed. Add liquid smoke, if using, and season with salt and black pepper.

Per serving (1/8 of recipe):

  • Calories: 208
  • Fat: 0.7 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 2.9%
  • Cholesterol: 0 mg
  • Protein: 12.1 g
  • Carbohydrates: 39.5 g
  • Sugar: 3.4 g
  • Fiber: 16.1 g
  • Sodium: 416 mg
  • Calcium: 47 mg
  • Iron: 2.2 mg
  • Vitamin C: 4.3 mg
  • Beta Carotene: 2154 mcg
  • Vitamin E: 0.4 mg

Banana Dream Pie

Makes 8 servings

This fabulous, rich-tasting pie contains no eggs or cream. For a completely fat-free version, omit the almonds and use Fat-Free Pie Crust. Either way, it is simply heavenly.

1/2 cup sugar or other sweetener

1 Tender Almond Pie Crust or Fat-Free Pie Crust

5 tablespoons cornstarch

2 cups soy- or rice milk

1/2 teaspoon salt

1 teaspoon vanilla extract

1/2 pound firm silken tofu

2 ripe bananas, thinly sliced

2 tablespoons coarsely chopped almonds

Mix sugar or other sweetener and cornstarch in a saucepan, and then stir in nondairy milk and salt. Cook over medium heat, stirring constantly, until very thick. Remove from heat and stir in vanilla. Blend tofu in a food processor until totally smooth, and then add the pudding and blend until smooth. Layer banana slices in pie crust. Spread tofu mixture on top. Toast chopped almonds in a 375 F oven until lightly browned, about 10 minutes, then sprinkle evenly over the pie. Refrigerate until completely chilled, at least 2 hours.

Per 2-inch slice (with Tender Almond Pie Crust):

  • 267 calories
  • 9.1 g fat
  • 0.9 g saturated fat
  • 30.8% calories from fat
  • 0 mg cholesterol
  • 8.8 g protein
  • 40.4 g carbohydrate
  • 20.5 g sugar
  • 4.4 g fiber
  • 268 mg sodium
  • 124 mg calcium
  • 2 mg iron
  • 2.8 mg vitamin C
  • 9 mcg beta-carotene
  • 4.6 mg vitamin E

Per 2-inch slice (with Fat-Free Pie Crust)

  • Calories: 225
  • Fat: 3.2 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 12.8%
  • Cholesterol: 0 mg
  • Protein: 6.5 g
  • Carbohydrates: 44.6 g
  • Sugar: 21.4 g
  • Fiber: 3.3 g
  • Sodium: 284 mg
  • Calcium: 98 mg
  • Iron: 5.2 mg
  • Vitamin C: 2.9 mg
  • Beta Carotene: 9 mcg
  • Vitamin E: 1.6 mg

Kale Salad

Kale, corn, avocado, and tomatoes add up to a seriously delicious salad. With the optional beans, it’s an easy main dish. Without the added beans, it’s a great companion to tortilla specialties containing beans—burritos, enchiladas, and the like. Recipe adapted from the forthcoming Wild About Greens by Nava Atlas.

Serves: 6 to 8

8- to 10-ounce bunch curly kale

2 cups lightly cooked corn kernels (fresh or frozen)

1 medium firm, ripe avocado, peeled and diced

3 medium tomatoes, diced

1 medium red bell pepper, cut into short, narrow strips

1/2 cup green pimiento olives

2 cups cooked or drained and rinsed black beans or pinto beans, optional

2 to 3 scallions, green parts only, sliced

2 tablespoons extra virgin olive oil

juice of 1 lime, more or less to taste

1/4 cup minced fresh cilantro, optional

salt and freshly ground pepper to taste

Strip the kale leaves away from the stems (kitchen shears are good for this). Discard the stems, or slice them very thinly. Cut the kale leaves into narrow strips. Rinse well and pate dry. Place in a large bowl. With a little olive oil rubbed into your palms, massage the kale for a minute or less, until it becomes bright green and softens a bit. Add the remaining ingredients and toss together gently (use salt sparingly, if at all). Let the salad stand for 10 to 15 minutes, then serve.

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PCRM Physicians Committee for Responsible Medicine
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Phone: 202-686-2210 | E-mail: pcrm@pcrm.org