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Butternut Squash & Apple Soup One way to support the body temple is to eat locally and in season. Autumn is my favorite season of the year, and this dish celebrates two of the tasty treats found at this time of year—butternut squash and Granny Smith apples! You can also substitute acorn, spaghetti, and yellow squashes for the butternut. Organic ingredients are chosen based on guidelines by The Environmental Working Group. Although the navy beans can be included for protein, meat lovers can sauté spicy turkey sausage instead and add it to this flavorful soup for an extra kick. INGREDIENTS

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1 butternut squash, peeled, seeds removed, chopped 1 organic Granny Smith apple, peeled, cored, chopped 3 cups low-sodium vegetable broth 1 large red onion, chopped 1 rib of organic celery, chopped 2 cups carrot, chopped 1 can navy beans, drained (optional) 2 Tbsp cold-pressed extra-virgin olive oil Pinches of sea salt, black pepper, cinnamon, and nutmeg to taste


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Wash the fresh vegetables thoroughly before peeling and chopping. Sauté onion, celery, and carrot in olive oil in a large saucepan for about 5 minutes. Add squash and apple and continue sautéing until they begin to soften. Add broth and beans. Simmer for about 10 minutes or until squash is soft. Puree mixture in a blender or food processor until smooth, adding more broth or water if needed for your ideal consistency. Add spices to taste.

Serves 6-8.


above, left: Roasted Butternut Squash Farro Salad above, right: Curried Whole-Grain Salad

INGREDIENTS 1 cup quinoa, millet or whole-wheat couscous, uncooked 1 cup bulgur wheat, uncooked 1 cup barley or brown rice, uncooked 1 bunch spring onions, sliced thinly 2 mangoes, peeled and diced ½ cup dried cranberries ½ cup golden raisins ½ cup pepitas, or pumpkin seeds, toasted 1 jalapeno pepper, minced 1 pt. orange juice 3 TBS curry powder 3 TBS lemon juice 2 TBS honey ½ tsp sea salt DIRECTIONS Cook each grain separately according to package directions. Drain and cool. Stir remaining ingredients into a large bowl to make a dressing. Add the cooled grains to the dressing and mix thoroughly. Serve alone, over salad greens, or with your favorite entrée.

To ny a 's Sim p l e L e nt i l Sauté I n g r e d ie n t s 8 oz dry lentils, co oked per instructions on th e bag 1 16-oz bag froze n organic spinach, thawed

1 red or yellow be ll pepper, sliced in strips 3 TBS garlic, minced

1-2 Tbsp cold-pre ssed extra virgin olive oil

¼ cup fresh basil,

1 medium red onio

3 TBS curry powd

1-2 cups baby carro ts, coined

Sea salt and caye nne and ground black pepp er to taste

n, chopped



2 cups Baby Bella mushrooms, sliced

“This one-pot meal is quick and easy to make. It highlights the use of fiber-filled lentils. I intuitively add vegetables that call out to be eaten that day, so this makes for a fun mix-and-match meal based on what you have stocked in your refrigerator and cupboard. In season I use fresh spinach and herbs. Although lentils are a rich source of protein, meatlovers could add small amounts of chicken or turkey sausage.” DIRECTIONS In a large sauce pan, sauté onions, carrots, mushrooms, and peppers in olive oil until softened. Add garlic, herbs, and spices. Mix in the lentils and spinach until thoroughly blended. Continue to simmer for another 10 minutes. Add more seasonings to taste. Mix in the lentils and spinach until thoroughly blended. Continue to simmer for another 10 minutes. Add more seasonings to taste. Serve over brown rice or your favorite whole grain.



TONYA’S RECIPES Tonya nurtures Mind Body & Spiritworks, the vehicle for her natural health ministry, providing massage, Reiki, aromatherapy, conscious catering/personal chef services, holistic wellness consulting, and training workshops. She currently is working on a book based on her Natural Sistah adventures, and is completing her first e-cookbook, Natural Sistah’s Recipes for Healthy-As-You-Wanna-Be Living.Visit Tonya at and

Tonya's Recipes  

Recipes by Tonya Parker

Tonya's Recipes  

Recipes by Tonya Parker