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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

Tonya Parker

Layout & Design

Milton Craft
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


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

23 S AV O RY S O U P S 19

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

40 D E L E C TA B L E D E S S E RT S 37

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 INGREDIENTS

 1 15.5 oz can black beans, drained

This is a delicious, low-calorie and high-protein dip  1 cup fresh or frozen whole kernel corn,
for chips, but also works well to dress a salad or thawed
baked potato. If it’s not the season for flavorful  2 homegrown tomatoes - Pureed
homegrown tomatoes, you can substitute with a cup  2 spring onions, chopped
of chopped grape tomatoes.  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


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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