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THE TONYA PARKER COLLECTION Healthy Eating to a Healthy Lifestyle

Copyright 2009 by The Infinite Field Publishing. All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher.



The Infinite Field Publishing 5865 Regents Village Drive Winston Salem, NC 27103 All recipes in this book provided by Tonya Parker. Editor-in-Chief & Publisher Synolve Craft Consultant Tonya Parker Layout & Design Milton Craft

Introduction I approach diet like I approach religion—there is an element of truth to them all. Just like I have evolved my spiritual practice into an interfaith, metaphysical point of view, I intuitively integrate what the various diets have to offer to feed my mind, body, and spirit. Therefore, this cookbook has something to offer for fish and fowl-eaters, vegetarians, vegans, raw foodists, and soul foodaholics, to name a few. Harriet van Horne hit the nail on the head in her 1956 quote in Vogue Magazine, “Cooking is like love. It should be entered into with abandon or not at all. “ This cookbook is my attempt to capture my loving process of cooking consciously. I love to open the cupboards and refrigerator and listen for inspiration. Thankfully the process is more successful today than in my college years, when I combined Vienna sausages with barbeque sauce and melted cheese, and promptly got sick! My cooking process these days is still trial by error, but the end result is much more successful, especially since I stock my kitchen with more health-conscious ingredients. In today’s busy world we have lost something important in the invention of time-saving packaged and processed food. We’ve lost so many health-giving benefits as our foods become less whole, natural, and nutritious. Despite popular belief, cooking nutritiously can equate to cooking deliciously. Cooking more consciously is an act of love for ourselves and for those we serve. It is an intentional act. The abandon comes into play when we think outside the box, trying different proteins, vegetables, grains, and spices in varying combinations. Dione Lucas said,“the preparation of good food is merely another expression of art, one of the joys of civilized living.” What a joyful experience to create a new recipe! It is my firm belief that food prepared lovingly and joyfully will taste better and be energetically more useful to our bodies. Therefore, my kitchen has become a love zone, where I take the time to speak lovingly to my food as I prepare it, to send Reiki healing energy to it, and to give thanks to the living matter that sacrificed its life to nurture me, and all the hands that have helped to get the food from field to table. As an extension of that, harsh words and conflict are banned from that space. Paula Deen has said, “Food is how I show my love.” I share these recipes of some of my favorite foods to eat and make, and I share them with love.” Joyful eating! Tonya Parker, aka Natural S!tah




Black Bean and Corn Salsa 6 Mighty Mango Salsa 7 Pesto Peta Pockets 8 Vegan Spinach Herb Dip 9 Spinach Bars 10


SASSY SALADS AND DRESSINGS 11 Balsamic Vinaigrette Dressing 12 Curried Chicken Salad 13 Curried Whole-Grain Salad 14 Flavorful Fiesta Salad 15 Mediterranean Couscous Salad 16 Tortellini & Spinach Salad 17 Asian Citrus Dressing 18


S AV O RY S O U P S Black Bean Bisque 20 Butternut Squash & Apple Soup 21 Stew of the Seven C’s 22 Vegetarian Chili 23





Chicken Pot Pie 26 Citrus & Cilantro Grilled Salmon 27 Stuffed Peppers 28 Simple Lentil Sauté 29 West Indian Curried Chicken 30



Garlic Roasted Red Potatoes 32 Green Bean Sauté 33 Roasted Vegetables 34 Spicy Collard Greens 35 Tonya’s Tasty Corn Pudding 36


D E L E C TA B L E D E S S E RT S Bountiful Banana Pudding 38 Brown Rice Pudding 39 Fruity & Seedy Oatmeal Cookies 40 Sweet Potato Casserole 41 Vegan Peanut Butter Fudge 42


~ Appealing Appetizers ~

Black Bean and Corn Salsa This is a delicious, low-calorie and high-protein dip for chips, but also works well to dress a salad or baked potato. If it’s not the season for flavorful homegrown tomatoes, you can substitute with a cup of chopped grape tomatoes.

INGREDIENTS           

1 15.5 oz can black beans, drained 1 cup fresh or frozen whole kernel corn, thawed 2 homegrown tomatoes - Pureed 2 spring onions, chopped 1/2 fresh jalapeno pepper, chopped ¼ cup fresh cilantro, chopped 2 tsp garlic, minced 2 Tbsp lime juice 2 Tbsp lemon juice 1 packet granulated Stevia Sea salt and black pepper to taste

DIRECTIONS 1. In a medium bowl, mix beans, corn, tomatoes, onion, jalapeno pepper, cilantro, garlic, lime juice, lemon juice, and sugar. 2. Add salt to taste. 3. Chill for at least 30 minutes before serving.


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