Sister Vegetarian Speaking Appearances!!!

Purchase Sister Vegetarian's 31 Days Book at these locations:
Ask your local book store to order it for you or carry the book!

National Magazines, Radio Shows and Speaking Engagements:

My book Sister Vegetarian’s 31 Days of Drama-Free Living: Exercises and Recipes for a Healthy Mind, Body, and Spirit (Lantern Books) made Veg News Annual top 12 book list for 2012.

Thank you everyone for your support of making my book within Veg News top 12 book list for 2012. Thank you also for helping to keep the healthy revolution alive, moving, and touching many lives going forward :) Link here at Veg News for reviews of the top 12 books :) Thank you :)

I am in Veg News Magazine's March/April 2012 Issue on Page 90!!!! A wonderful review is given of my book Sister Vegetarian's 31 Days of Drama-Free Living! To find out where and when you can purchase your Veg News March/April issue, Link here to the international and award winning vegan magazine which is available in 38 countries!

May 27, 2012 - Speaker at the New York City Veggie Pride Parade. Link below for my Victory Speech to inspire and empower you on your plant-based journey.
Link here or link below for my speech at the May 27, 2012 Veggie Pride Parade where I speak on healthy eating and its affect on ourselves,world hunger, and the environment.

Link here for my 2/29/12 Progressive Radio Interview
on the station's show "It's All About Food" with the show's host Caryn Hartglass.

I spoke at the 10/9/11 Baltimore, MD/DC Area 1st Annual VegFest sponsored by Open The Cage Alliance (click here for official VegFest Website of speakers and entertainment). My "Victory" speech can be viewed on You Tube (click here for speech video)

Other speaking engagements included the Oct 27-29 DC event for Farm Sanctuary's National Conference to End Factory Farming where I will spoke on Day 3 (Oct 29) at on the Plant Based Living Panel:Diet As A Tool For Change. I was joined on the panel by NY Times best- selling author and nutritional researcher Joel Fuhrman, M.D. Here is the video link :

Sister's Vegetarian's Book Information

* More Sister Vegetarian Book News!

September 24, 2011 Article for Black Girls Run on Being Black and Vegan: Link here to be inspired


Lantern Books has come up with a new e-book entitled "Recipes for the Vegan Table: A Lantern Sampler." One of the recipes from my book Sister Vegetarian is listed along with a recipe from vegetarian Sir Paul know him as a Beatles member :-)

Here's the information about the book and the link to download the book and recipes:

" Recipes for the Vegan Table: A Lantern Sampler by Carol J.... Adams, Donna Beaudoin, Patti Breitman, Kate Jacoby, Brian McCarthy, Paul McCartney, Kumuda Reddy .....

With so many cookbooks out there, what's a vegan—or aspiring vegan—to do? Lantern Books has the ideal menu: Start with a flavorful appetizer from famously longtime vegetarian Sir Paul McCartney, continue with a mouthwatering entrée from The Sexual Politics of Meat author Carol J. Adams or "Sister Vegetarian" Donna Beaudoin, add a scrumptious side from Chef Brian P. McCarthy or Ayurvedic practitioner Dr. Kumuda Reddy, and finish up with a delectab...le dessert from Kate Jacoby, co-owner and pastry chef of the cutting-edge Philadelphia restaurant Vedge. All of the recipes in this sampler are healthy, tasty, and easy to make, ensuring that your meal will be both cruelty-free and delicious. So draw a chair up to the table and find out what the joy of vegan cooking is really about!(less)"

Purchase at Amazon:

Black Expressions Book Club
made Sister Vegetarian's 31 Days of Drama-Free Living their alternate book selection in March 2012!

What a joy to know that I have become a part of your family through this book which acts as your daily guide, daily inspirational and motivational tool. To conquer challenges in all aspects of your life. To encourage you to be encouraged that the sun shines even when the clouds are gray, and that joy always comes in the morning if you should falter and trip along your vegetarian or vegan journey! It's okay to be you. Be yourself, and you shall not fail in this beautiful life-long vegetarian or vegan journey. Remember, it's a lifestyle, not a temporary diet or a temporary solution. It is a part of you as you heal yourself, heal the environment, and save animals. Do you ask yourself, what have you done for me lately when you are always helping others and forget about your well-being? Then, pick up a copy of Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living today, and let your mind be blown to the endless possibilities of what a vegetarian or vegan lifestyle can do for you! ~ Donna M Beaudoin "Sister Vegetarian"

Disclaimer: Sister Vegetarian is a blog based on my vegetarian and vegan experiences and journey as well as others' experiences. I am not a medical, nutritionist, or exercise specialist; so, please consult your physician before starting any vegetarian and vegan lifestyle and exercise program.

Wednesday, January 17, 2018

Sister Vegetarian's Wednesday Wellness Tip: A Good Night Sleep can help with better metabolism, Type 2 Diabetes, and more. Read on for more benefits...

It is not just a plant-based lifestyle of eating that helps to make us healthy, sleep plays a part of that equation too. 

Three ways to ensure a good night's sleep:

  1. Inviting, comforting, and decorating a room that is YOUA good night's sleep entails an inviting room that represents YOU. Here is a picture above of my bedroom. Our bedroom represents my husband and I love of comic books. We decorated our bedroom, living room, kitchen, and entrance foyer with various pictures, action figures, and statues representing our love of comic books. To us, that is peace, love, and comfort.
  2. A warm drink: A good night's sleep also encompasses, a nice drink before bed. No not alcohol, but TEA! Chamomile, green tea, or other relaxing teas are great to help ensure a good night's sleep by relaxing the body and calming the mind.
  3. Early to bed or try to get at least 6-8 hours of sleep: My husband and I are in bed 9:00 PM-  9:30 PM and I wake by 3:45 AM with approximately 6 hours for me.

I have always been an early riser, even as a child, through my teens, young adult, 30s, 40s, and now even 50s. I was not one for early to bed and early to rise, but I would be in bed by 11 PM as an adult; however, now I value and practice the importance of what my parents, grandparents, and great-grandparents practiced of in bed by 9:00 PM. 

I awake at 3:45 AM or 4 AM Monday to Friday to do my 4 AM Home Yoga Practice for 1-1/2 hours with a 30 minute meditation with the routine ending at 6 AM. On weekends, I am still up early by 6 AM to make a 8 AM Bikram Hot Yoga Class at 8 AM on Saturdays and Sundays. 

Today, with the impending threat of the South's major 2018 Snowstorm, I decided to try to sleep in until 8 AM with a workplace inclement weather closure. When I said try, there are always things impeding that sleep time, such as my dogs wanting to go out and eat, my husband getting ready for work, or just me waking up early. I wanted to do my yoga practice routine early today, but my body was calling for sleep last night as I cuddled under the blankets. 

As I age gracefully, I learned to listen to what my body needs. Well, everything lined up today in the universe and the dogs slept in bed until I woke at 8 AM. I was in bed by 9:30 PM the night before and with a 8 AM rise, I felt renewed!

Here are 10 benefits of sleep summarized from You can also access the full article of the Sleep Benefits link: click here for in-depth information on the benefits from

1. Poor Sleep Can Make You Gain Pounds
2. Good Sleepers Tend to Eat Fewer Calories
3. Good Sleep Can Improve Concentration and Productivity
4. Good Sleep Can Maximize Athletic Performance
5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke
6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk
7. Poor Sleep Is Linked to Depression
8. Sleep Improves Your Immune Function
9. Poor Sleep Is Linked to Increased Inflammation
10. Sleep Affects Emotions and Social Interactions

May you feel renewed with your good night's sleep. Remember, it is not just a plant-based lifestyle of eating that helps to make us healthy, sleep plays a part of that equation too. 

Sister Vegetarian
Donna M. Beaudoin

Disclaimer: Sister Vegetarian is a blog based on my vegetarian and vegan experiences and journey as well as others' experiences. I am not a medical, nutritionist, or exercise specialist; so, please consult your physician before starting any vegetarian and vegan lifestyle and exercise program.

Sunday, January 14, 2018

Be the Change You Want to See In The World....In remembrance of Dr. Martin Luther King, Jr.

Upon this weekend remembrance of Dr. Martin Luther King, Jr.'s  birthday and his contribution to the civil rights movement of equality not just for Black people but All, I look upon my yoga class this morning and I thank Dr. Martin Luther King, Jr. and many of the civil rights leaders and activists who enabled me to attend my yoga class. Although in my yoga class, I am always the only black person in class, I see my attendance hopefully as a catalyst for change. I could easily attend a yoga studio with the majority of attendees being black people, but I love my Bikram Style Hot Yoga Studio on weekends to supplement my week-day home practice. I love my yoga instructor whom we have found an awesome student- teacher connection and I call her my friend☺. I have made friends in my yoga studio that transcends color and see me as Donna... a part of our yoga family and their friend.

In the words of Mahatma Ghandi, “Be the change that you wish to see in the world." Change in the minds of people to realize that we are one. We are not the color of our skin. We are not our hair type. We are not whatever connotation or denotation you want to place upon us. We are human and we are one in a family of many nationalities and ethnicities.

I look at my husband and I whereas we are an interracial and white... who have been together for 19 years  and married soon 17 years. We have come through many racial struggles as an interracial couple but I Thank God we are a part of the catalyst for change these past 20 years.

As we remember Dr. Martin Luther King, Jr. this weekend, let us ALL ... every nationality and ethnicity ... be grateful for where we are today and know that every positive action you take to make others aware that we are ONE Family, is a catalyst for positive change.

Namaste, Donna 😍

Saturday, January 13, 2018

My Mama's Comfort Food Turned Vegan

As a child, I must say that "hands down" as a child my favorite home-cooked meal was Chicken and Dumplings Stew. Now, my mama cooked every day the most amazing meals for her family even as a working parent with my dad hours as a detective being at times sporadic depending on what was going on in the streets of Newark, New Jersey in the early 70s to mid 80s. 

Our idea of eating out, may have been visiting a relative's home who insisted that we stay for dinner; so, when I say my favorite comfort food was chicken and dumplings as a child, that speaks volumes for rising over her other delicious meals. Although it was chicken and dumplings, my favorite part was always the mixture of vegetables surrounded in loads of billowy dumplings dropped in the pot near the end of the stew that was simmering for an hour. 

I would lift the pot top up constantly, as my mother simmered the stew on the stove. I was counting the time to when those dumplings would be ready to drop in and puff up to billowy, heavenly clouds overlooking a sea of broth and a Mother's Earth bountiful merriment of  sweet carrots, peas, string beans, and other vegetables that my mother decided to add to the stew to feed her family of 6. The fluffiness and butteriness of the dumplings melted in my mouth with the long simmering of the vegetables creating a peaceful 'OM" feeling that everything was right in the world on a cold 1970s day in Newark, New Jersey.

I wanted to recreate my Mama's Chicken and Dumplings Stew with a Vegan Version (and optional Vegetarian Version for those preferring the vegetarian stew). I wanted to experience that comfort food as a Vegan....that and, I have boasted to my husband many times of my Mama's Chicken and Dumplings Stew as a child.that I had to create a Vegan version for my husband and I.

This Vegan Version of Chicken and Dumplings Stew helps to show that you can take any meat, chicken, and seafood based recipe, and turn it into a Vegan or Vegetarian Meal. Although butter is not used, the broth and herbs gives the dumplings a buttery taste just like Mama's version.

Vegan Vegetables and Dumpling Stew (with Vegetarian Option)


  • 7 Cups of Water
  • 2 Vegan Bouillon Cubes
  • 1 28 oz can of Stewed Tomatoes
  • 1/3 cup of uncooked brown rice
  • 2 TBSP Olive Oil for sauteing vegetables
  • 4 garlic medium,cloves, minced
  • 1 cup diced sweet onion or yellow onion
  • 8 oz portabello mushrooms, sliced
  • 3/4 cup celery, diced (reminder, check out my 1/9/2018 Wellness Wednesday Post on Preparing Celery ahead of time for stews)
  • 1 tsp garlic powder
  • 1/2 tsp Himalayan pink salt or fine sea salt
  • 1/4 tsp black pepper
  • 1 tsp each basil, rosemary, thyme, parsley, oregano (don't skimp on the herbs. The herbs create an amazing flavor)
  • Note on Vegetables: Use fresh vegetables or a combination of fresh or frozen, or just frozen vegetables if there is a time constraint such as a work-week meal.
  • 1 cup of carrots sliced or use a bag of frozen carrots
  • 1 cup of string beans, cut 1 inch or use frozen cut string beans
  • 1 cup of frozen peas
  • 1 cup of frozen sweet corn
  • 1 -14-1/2 oz can of Red Kidney Beans, drained

Dumplings Ingredients:

  • 2 cups of All Purpose Flour
  • 3 TBSP baking powder
  • 1 tsp Himalayan pink salt or fine sea salt
  • 2/3 cup of Almond,Coconut, or Rice Milk (optional Vegetarian: Whole Milk)
  • 1/3 cup of Vegetable Oil
  • 1-1/2 tsp dry parsley

Directions for Stew

  • In a large pot, heat up the olive oil
  • On medium low heat. saute the onions, garlic, mushrooms, and celery for 3 - 5 minutes to bring out the aroma of the juices
  • On medium heat, add the carrots, peas, string beans, and corn and saute with the onions, garlic, and celery for another 2 -3 minutes
  • Add the remaining ingredients (except the dumplings which you will prepare shortly as the stew summers)
  • Bring the ingredients to a boil (except dumplings)
  • Reduce heat, and simmer 25 minutes

Directions for Dumplings (20 Dumplings)

  • As the stew simmers, in a medium bowl mix until well blended all the Dumpling Ingredients except the milk and oil.
  • Add the milk and oil to the dry ingredients and mix well to form a large ball in the bowl
  • Place the bowl in the refrigerator for 5- 10 minutes
  • Take out of the refrigerator the bowl of dumplings mixture, and form about 1 inch balls in your hand and drop in the stew. I made 20 dumplings from 1 inch balls.
  • Cook the dumplings covered for 15 minutes on simmer
  • Then cook uncovered for an additional  10 - 15 minutes or until the dumplings are not sticky inside. I test a dumpling with a fork, and if it is like the middle of a piece of bread that can be broken apart without stickiness, then the dumplings are ready.
Enjoy this Vegan Vegetables and Dumplings Stew on a cold Winter Day.
Let the stew heal your mind, body, spirit, and soul. Namaste :-)

Music I played while cooking:

Dhafer Youssef's  Album: Abu Nawas Rhapsody

I love Dhafer Youssef's music. I was first introduced to Dhafer Youssef's music when I watched the concert video on You Tube of the 2015 International Jazz Day All-Star Global Concert at UNESCO in Paris.

Dhafer Youssef is an award winning Jazz Musician, born in Tunisia, North Africa. He brings in his roots as a jazz singer and oud player, thus mixing his Islamic sacred tradition with jazz, rock and other genres of music. Besides his many albums, he loves to collaborate with musicians from around the world.

Tea: Organic Rose Oolong loose Leaf Tea by Positively Tea

The loose Leaf tea (picture below of the tea before steeping from my tea at home) is a mixture of Organic Oolong, organic lemon grass, organic rose buds and organic rose petals with natural rose, lemon and ginger flavoring.The Oolong leaves open wide after steeping at 175 degrees for 3 minutes. A smooth tea with a beautiful rose that lingers on the mouth and accompanies an earthy stew.

Sister Vegetarian,
Donna M. Beaudoin

Tuesday, January 9, 2018

Sister Vegetarian's Wednesday Wellness Tip

Here is a cooking related tip to make meal preparation easier, especially when making soups and stews. When I purchase celery, I wash the stalks and pat it dry with paper towels. I then dice the stalks a little chunky and store them in a gallon freezer bag to place in my freezer.

Whenever a recipe calls for celery, I just measure the amount I need from my freezer. I place the celery in a colander and run cold water over the colander to defrost the diced celery. Once defrosted,  you can dice it more if you prefer. Then, start to saute the celery in a pan with olive oil ( or oil of choice) or saute in oil with your other ingredients such as onions and garlic.

Donna M. Beaudoin
Sister Vegetarian
 "Looking at 2018 with a new view."

Friday, January 5, 2018

Let me inspire and empower you with a Victory Speech

As we start the weekend, sometimes it may be hard to stay on track if just starting a plant-based lifestyle. Here is a video of a Victory Speech to empower you. I spoke at the 5-27-12 NYC Veggie Pride Parade and led a rally of inspiring you to claim your victory as a vegan or vegetarian. Watch the video below for empowerment and to be empowered in your plant-based journey.

Link here  or link below for my speech at the May 27, 2012 Veggie Pride Parade where I speak on healthy eating and its affect on ourselves,world hunger, and the environment. ~ Donna M Beaudoin "Sister Vegetarian"

Tuesday, January 2, 2018

Inspiration to help you lead a healthy life

To inspire you on your healthy path, here is an article that I wrote in September 2011 for Black Girls Run: Link here to be inspired.

I wish you wellness in 2018,
Donna M. Beaudoin
Sister Vegetarian

Monday, January 1, 2018

Looking at 2018 from A New Perspective

Here I am at age 51 doing a Yoga Asana  Handstand (Adho Mukha Vrksasana). In doing this handstand asana, I am seeing 2018 from a new perspectivePlease do not attempt this pose without a yoga professional teacher to guide you in person. 

I love yoga. With yoga I am at peace. With yoga I conquer my fears and become a person who is strong, know that I can do whatever I put my mind to in all aspects of life, and know that I have confidence in all that I do and set out to accomplish.

I started my yoga practice at age 12....thanks to a school teacher who introduced my class to meditation to calm and focus us in our classes; however, for 40 years my yoga practice was always an off and on practice or a compliment to running and hiking. It was not until these past few months where I started 2017  running again constantly,  but towards October 2017 realizing that I needed grounding; consequently, I turned to yoga not as a compliment but as an in depth daily practice for healing and maintaining wellness along with my plant-based lifestyle. Before October 2017, I I felt that "my roots" (or in Chakra terms Muladhara) were off balance. I stopped running, and turned back to yoga asanas and meditations not as a compliment, but as a way of way. Monday to Friday, I went back to 4 AM yoga for 1 to 1-1/2 hours and a 20-30 minute meditation before work. On weekends, I joined a yoga studio and found a wonderful yoga instructor whom I consider my yoga guru. My yoga guru helped me to go deeper in my practice and weed out my past inhibitions and fears that were keeping me from realizing my full potential, and preventing me from walking the path that the Universe has set before me many years ago.

Hence, the focus of Sister Vegetarian's blog for 2018 is going to back its roots of why I started Sister Vegetarian's Blog and wrote Sister Vegetarian's 31 Days Book: Realizing YOUR full potential in leading a plant-based lifestyle. I do not consider vegetarianism and veganism a diet; but, it is a lifestyle that surrounds all aspects of your life.

So, let's get started on focusing on YOU TO CLAIM YOUR VICTORY IN 2018 in leading a plant-based lifestyle as a vegetarian or vegan. This journey is yours and yours alone; so, you decide the path you will follow. I will be here to help you achieve your goals.

So, let's get started on focusing on you.

"I have been in Sorrow's kitchen and licked out all the pots. Then I have stood on the peaky mountain wrapped in rainbows, with a harp and sword in my hands."  Zora Neale Hurston,  Author
My translation for you: Yes, you will succeed on this path of living a plant-based lifestyle for healing in body, mind, spirit, and soul. You are VICTORIOUS!! Think of the beautiful peaky mountain view of leading a plant-based lifestyle. Your family may have the genes for diabetes, heart-disease, or cancer; but, a plant-based lifestyle is the possible means to try to counteract that gene in you.

RECIPE TO START THE NEW YEAR: Ayurveda Earthy Lentils and Root Vegetables Soup.

I love cooking vegan soups and stews. I made this soup after a 

week of Ashtanga and Vinyasa yoga for my home practice, and a weekend of Hot Vinyasa

Yoga (Yoga Asanas are done in a room heated to 105 degrees for a 60 to 90 minute class). I call this soup my Ayurveda Earthy Lentils and Root Vegetables Soup. It is  loaded with 

vitamins and packed with protein. I made up this soup from my love of lentils, beets, and sweet potatoes. With the lentils, I cut up fresh beets, sweet potatoes, and carrots. I diced cloves of garlic, diced a whole sweet onion, added a vegan broth, red pepper flakes for a spicy and slightly sweetness from the sweet potatoes, and himalyan salt and black cracked pepper to taste. A delicious Ayurveda soup to combine a healthy harmony of ones doshas pitta, vatta, kapha. Namaste


  • 10 cups of water
  • 1 vegan bouillon cube
  • 1 LB bag of dry lentils
  • 3 large sweet potatoes, peeled and cut in small cubes
  • 3 small red beets, washed with skin left on and cube in small cubes
  • 1 small sweet onion, diced
  • 6 cloves of medium garlic, minced
  • 2 cups of carrots sliced or a 16 oz bag of  frozen sliced carrots
  • 1 28 oz can of diced tomatoes
  • salt and pepper to taste


  • Cook lentils according to package instructions in a separate pot
  • While the lentils are cooking ,in a separate large pot, saute the garlic and onions
  • In the pot with the onion and garlic, add the remaining ingredients except the lentils. and bring to a boil. Simmer after boiling.
  • When the lentils are done, add to the vegetables. Bring back to a boil, then simmer for 20 to 25 minutes.
  • Serving suggestions: serve soup as is or serve on a bed of Brown Rice, Bulghur or Quinoa

 I steep a 24 oz teapot of loose leaf tea to pair with every meal. I always serve my tea hot. I paired this soup with an organic loose leaf Green Rooibus Tea that i purchased from Positively Tea Company.

Health Benefits of Rooibos Tea :
"Green Rooibus Tea has 50 times more antioxidants than green tea. These antioxidants are known to prevent free radicals in the body that can damage cells and cause cancer. It's also rich in Vitamin C, low in tannins and may ease digestive problems." Web MD

Organic South African Green Rooibos Tea, Loose Leaf Tea Bag, Positively Tea LLC. (1 LB.)

I played John Coltrane's A Love Supreme Album for this loving soup for the body, mind, spirit, and soul.

A Love Supreme

I wish you wellness in mind, body, spirit and soul in 2018,
Donna M. Beaudoin
Sister Vegetarian

Disclaimer: Sister Vegetarian is a blog based on my vegetarian and vegan experiences and journey as well as others' experiences. I am not a medical, nutritionist, or exercise specialist; so, please consult your physician before starting any vegetarian and vegan lifestyle and exercise program.