Table of Contents Page

Getting Acquainted with New Foods 2

Meal Creation Chart 4
Snack Creation Chart 6
General Cooking Tips 7
Quick and Easy Recipes for Every Day 9
Crock Pot Recipes 17
Seasonal Recipes 20
Spice and Variety 26
Shopping Guide and Pantry List 30

1 ©2008 Adria Mooney and James DiPadua

 Getting Acquainted With New Foods
Changing your diet will involve getting acquainted with a few new foods that you
may have never heard of or are not used to eating. Don't be scared, be excited!
Here's some information about a few foods that may be new to you, but are so
versatile, delicious, and nutritious we just have to tell you about them so you can
incorporate them into your diet.

Quinoa
Quinoa (pronounced Keen-wah) is a fast cooking grain with a fluffy consistency and a
mild, delicate, slightly nutty flavor.

Quinoa is high in protein, calcium and iron, vitamin E and B vitamins. Quinoa has a
much higher protein content than other grains and is the only grain to be considered
a complete protein source due to the presence of all eight essential amino acids.
Quinoa even contains albumen, a protein found in eggs and animal tissue.

Quinoa cooks in only 15 minutes and is excellent in soups, stews, stir fries, and salad

Soba Noodles
Soba noodles are Japanese noodles made from buckwheat, which gives them an
interesting nutty flavor. They are a complete source of protein and are higher in fiber
than regular pasta. We love them because they only take 4 minutes to cook, and are
great served either cold or hot.

Flax Seed
Flax has been praised for its ability to fight heart disease and cancer, and has grown
in popularity in recent years. You will now find it available in most stores. It is an
extremely high source of omega-3 essential fatty acids, fiber, and lignans.

Store flax in the fridge and add it directly to smoothies, cereal, oatmeal, or pancakes
for the most benefit.

Dark Chocolate
A good dark chocolate bar should be between 70-80% cocoa, and contain no dairy
and very little sugar. If you are used to eating sweets high in sugar, this kind of
chocolate may not taste good at first. After you've been avoiding sweets and dairy, it
will taste sweet, creamy, and incredibly delicious.

We like dark chocolate because it satisfies our sweet craving (one or two small pieces
is enough...it is a high calorie food!). Dark chocolate is extremely high in powerful
cancer-fighting antioxidants. Besides being slightly sweet, chocolate is an incredibly
complex food with over 300 distinct flavors. Once your taste buds readjust to less
sugar, you will get much more enjoyment from eating a small amount of high quality

2 ©2008 Adria Mooney and James DiPadua

chocolate than a whole bar of regular candy or milk chocolate. In fact, we don’t
enjoy the taste of milk chocolate at all...it doesn't taste like chocolate anymore!

Nut Butter
If you're like us and many other Americans, you grew up on Jif or Skippy peanut
butter. In an effort to reduce cost and increase the shelf life of peanut butters, most
brands add hydrogenated oil, sugar and salt to their peanut butter. Needless to say,
this turns what should be a healthy food into an extremely unhealthy food.

Good nut butter should contain only one ingredient: nuts. Any other ingredient is
unnecessary and unhealthy.

Nuts are a good source of healthy fat, fiber, and protein. They are also incredibly rich
and sweet tasting, just by themselves. Peanut butter continues to be one of our
favorite treats. Once you get used to natural peanut butter, the ones with added
sugar and salt won't even taste as good to you.

Nuts are a high fat food and do not need to be eating excessively or even daily. If
you have a history of heart disease, you should avoid nuts to receive the full benefits
of a plant-based diet.

Hummus
Hummus is a widely available Mediterranean spread made from garbanzo beans,
sesame seed paste (tahini), olive oil, lemon juice, and garlic. Hummus is a rich and
savory spread that can hold its own as a substitute for meat on a sandwich, or for
cheese as a dip for bread and veggies. It's also easy (and cheaper) to make your own
in a food processor. By leaving out the tahini, the total fat content is also greatly
reduced. Try different flavor combinations by adding ingredients such as roasted
peppers, sundried tomatoes, cilantro or other veggies. Hummus is high in protein
and fiber and is very filling. It is also high in vitamins and micronutrients.

Dried fruit (no sugar added!)

Most dried fruit available at mainstream grocery stores contains added sugar, oils,
and preservatives. Trader Joe's, Whole Foods, and other health food stores have a
wide variety of dried fruits that contain none of these ingredients. As with nut
butters, dried fruit should contain only one ingredient...the fruit!

Dried fruit makes a great snack because it's portable and keeps longer than fresh
fruit. Since all the water has been evaporated, dried fruit is extremely high in fiber
for its volume, and is intensely sweet. Apricots, apples, prunes, and berries are the
most commonly available dried fruits.

3 ©2008 Adria Mooney and James DiPadua

 Meal Creation Chart
Use the chart below to guide your meal
ideas. Plant based meals are easy to
prepare, and the possibilities are
limitless. Once you understand the
basic building blocks of a plant based
meal (rather than meat-centric meal),
you will be able to fine tune your own
favorite recipes that can be made
quickly and easily. You don’t need to
shop for specific recipes in mind (this
requires careful planning which is not
only a hassle but also time-consuming). You don’t need to use a cook book to cook.
All you need to do is understand the “building blocks” of healthy meals, and be
comfortable with using spices. Spice is the essence of flavor and variety in a plant
based diet.

To start off, decide what type of meal you want to create, based on what you have
on hand and what you feel like eating. Then select the appropriate base. For
example, if you want to make a sandwich, the bread would be the base. If you want
to make a stir fry, rice would be the base.

Next, choose some mixers if you want. If you are making pasta for example, tomato
sauce would be a good mixer. If you wanted to make a cold plate, hummus would be
the right mixer. Soy milk and soy protein are essential mixers for smoothies. Mixers
can be used to add protein, volume, and flavor to your meals, which will keep you
full and satisfied longer.

The third step is most important; add as much fruit and veggies as possible! Most
vegetables are extremely low in calories but packed with cancer fighting vitamins
and fiber. Fruit, although not quite as low-cal as vegetables, are also packed with
antioxidants and fiber and will sooth your sweet tooth!

Loading up your meals with fruit and vegetables allows you to eat more than you
ever thought possible and STILL lose weight. The volume-calorie ratio of fruit and
vegetables makes it virtually impossible to over eat. Most of this volume is fiber,
which makes your stomach feel full even though your body doesn't digest it. The
rest is water and vitamins, which your body can't get enough of!

The last step is to add some "flare" to your meal. Essentially, this means adding
spices to pump up the flavor of your meal. This is where you can get creative,

4 ©2008 Adria Mooney and James DiPadua

because there are literally infinite ways to flavor food. Once you become
comfortable with different spices, you will be able to flavor your food without using
recipes.

The following chart will help as a guide over the next few weeks while you retrain
your approach to meal preparation.

Meal Type Flare (use

Base Mixer Body
Options sparingly!)
Cereal Amaranth Beans Fruit Flax seed
Cold plate Barley Hummus Greens Nuts
Curry Brown Rice/wild rice Miso Vegetables Oil
Pasta Millet Soy milk Soy sauce
Salad Oats Soy protein Spices
Sandwich Potatoes (colorful, powder Vinegar
Skillet not baking) Tofu
Smoothie Quinoa Tomato
Soup/Stew Soba noodles sauce
Stirfry Spelt Vegetable
Wrap Whole grain bread stock (low
(taco, pita) Whole grain tortilla sodium)
Whole grain cereal
Whole grain pasta

You now have all the tools you need to make infinitely many different, balanced,
healthy, delicious meals!

5 ©2008 Adria Mooney and James DiPadua

 Snack Creation Chart
Snacking on chips, crackers, candy, and cookies is one of the easiest way to pack on
pounds. The good news is that, snacking properly actually helps with weight control.
If you go a long time between meals, your body's metabolism will slow down in order
to save energy. If you eat smaller meals more often (eat as much as 6 times a day!),
your body's metabolism will stabilize at a constantly high level, enabling you to burn
more calories even when you're not exercising.

Use the chart below as a guide for nutritious snacks that will also keep you full.
Fresh fruit and raw veggies are always safe choices for snacking - eat as much as you
want. Whole wheat bread, nuts, popcorn and even chocolate are also acceptable
snack choices in moderation, as long as you get enough fruit and veggies at meals.
The main thing to watch out for is "mindless snacking" or eating out of boredom. If
you are not satisfied after a handful of nuts or a sandwich, have some veggies or a
piece of fruit.

Snack Ingredient Options Snack Ideas

Avocado
Dark chocolate (70% cocoa or more)
Dried fruit (no sugar added)
Fresh fruit (apple, orange, berries, kiwi)
Fresh raw veggies (carrot, tomato, peas,
celery, cucumber, Sprouts)
Hummus
Nut butter (no sugar, no oil, no salt added)
Nuts (no salt added)
Popcorn (homemade - low fat, low salt)
Soy milk
Whole wheat bread or tortilla
Whole wheat cereal
Whole wheat cereal (Wheatabix or
shredded wheat)
Cereal with soymilk + fruit
Fruit and nuts + small piece of
chocolate
Peanut butter and fresh berry
sandwich
Homemade Popcorn
Veggies with hummus + bread
Whole wheat tortilla or bread with
avocado + salsa

6 ©2008 Adria Mooney and James DiPadua

 General Cooking Tips
It is possible to cook quickly, easily, healthfully, and deliciously. Here are a few tips
on meal preparation:

DO:
• Experiment with different spice blends and spice food liberally (but do not
use a lot of salt)
• Steam or sauté vegetables with a small amount of oil, if any at all. You do
not need added oil for 99% of foods
• Use onions and garlic to add flavor
• Cook grains ahead of time and freeze or refrigerate
• Use a crock pot to make beans, curries, soups, and stews – “fix it and forget
it”

DO NOT:
• Overcook vegetables (they should still have lots of color and some crunch)
• Cook with butter or tons of oil (a little goes a long way!)
• Add excessive salt
• Use condiments and pre-made sauces that contain sugar, additives,
chemicals

Reducing kitchen clutter cannot be under emphasized. A clean, open-surfaced

kitchen is more inviting. It's also easier to maintain and less intimidating. Most
"tricks" (i.e. techniques and methods) of cooking are repeated in every meal. Daily
practice makes for quick mastery.

Here are a few more tips:

• Use your nose: if you don't smell anything, you won't taste anything either
• Use mostly moderate heat. Just make sure the pot or pan is properly
heated before you start
• Cook more than you need
• Plan to have leftovers
• Eat your leftovers! This will save a significant amount of time
• Invite people over
• Have all supplies for the meal out before starting
• "Pre-cook" by slicing and dicing before you need the foods (so you're not
rushing)
• Pre-heat ovens 10 to 15 min before starting

7 ©2008 Adria Mooney and James DiPadua

 • Clean most--if not all--the "cooking mess" before you eat, while the food is
cooking – this makes use of your "cooking momentum" and lowers post-
mail chores

A note to single people who don't cook because they don't have anyone to cook for:
Cooking alone is also more work...right? Just cook larger amounts and plan to eat
those leftovers over the next couple of days and it's no longer more work. Just
pretend you're cooking for two if you have to. Having leftovers will reduce the time
spent cooking (alone--which is so often the excuse) and increase the control you
have over your diet.

Plan to bring your lunches, snacks and everything else you need. Planning means
thinking ahead. This is a habit. And like all habits, nobody just "has" a habit. We
create our habits; so you have to choose what those habits are. (As Yoda says, "Do
or do not. There is no try.")

Foods to Avoid

• Animal products (meat + dairy + eggs + butter

• Margarine
• Any product with hydrogenated oil (trans fat)
• Deep fried food
• Sugar, high fructose corn syrup (ice cream, pastries, cakes, cookies, candy,
soda, juice)
• Additives, chemicals, preservatives
• Processed, packaged foods (anything with more than 3-5 ingredients is
probably processed)
• Refined grains (no white breads, crackers, white pasta, white rice)
• Don't eat anything you do not understand! Food is simple.

8 ©2008 Adria Mooney and James DiPadua

Quick and Easy Recipes for Every Day
Breakfast

Powerberry Smoothie – Serves 1

1 scoop soy protein powder
2 TBS instant or quick-cook oatmeal (no sugar, just oats)
2 TBS flax meal
1/2 banana
1 cup frozen berries (strawberries, raspberries, blueberries, blackberries)
1 cup unsweetened soy milk

Blend until smooth, add water if needed

Oatmeal with Fruit – Serves 1

1/2 cup plain oats (instant)
1 cup water (to cook oats on low heat)
1 hand full raw unsalted nuts
1/2 cup berries (fresh, frozen, or dried)
1 TBS honey or pure maple syrup
Add soymilk as desired

Best Pancakes Ever – Serves 2

1 1/2 cup whole wheat flour
1/2 cup instant oats and ground flax
and/or wheat germ mix (any ratio is
fine)
1 TBS baking powder
1 cup soy milk
1/2 tsp vanilla
Juice of one orange
2 TBS canola oil
Add berries or bananas if desired

Mix wet and dry ingredients in separate

bowls, as you heat up the pan to
medium. Mix the wet into the dry, it should by a soupy mixture. If it is sticky, add
more soy milk. Fold fruit into batter and let sit for a minute.
Ladle batter onto pan and flip when batter bubbles and edges harden. Serve with
fruit and pure maple syrup.

Lunch
Veggie Sandwich – Serves 1

9 ©2008 Adria Mooney and James DiPadua

2 pieces whole wheat or multigrain bread
1-2 TBS hummus
1/2 avocado
Add veggies as desired (cucumber, tomato, sprouts, greens, red onion)
Ground black pepper

Falafel or Hummus Plate

Whole wheat pita or flat bread
Instant falafel (mix with water until sticky, make small patties and lightly pan fry in
Olive oil--about one part falafel to 1.3 parts water)
OR 1/4 cup hummus
Sliced veggies (tomato, onion, lettuce, avocado, cucumber)
Balsamic Vinegar

Prepare falafel or put hummus in a bowl, toast pitas, slice veggies and serve

Barley Pea Salad – Serves 2-4

1 1/2 cup dried barley or spelt
1 pound (1 bag) frozen peas
1 TBS balsamic vinegar
1-2 TBS olive oil
1 clove fresh garlic
Juice of 1/2 lemon
1/2 tsp thyme
1/2 tsp oregano
1/2 tsp paprika
Ground black pepper

Bring barley to boil in 3 1/4 cups water. Cover and turn down to low. Cook 40-50
minutes, until water is gone. Pour frozen peas and other ingredients directly into hot
barley and stir. Refrigerate and serve cold.

Cold Soba Salad – Serves 1

1 bundle soba (Japanese buckwheat noodles)
1/4 cup chopped veggies (red onion, cucumber, bell pepper)
1 handful greens (spinach or arugula)
1 TBS soy sauce
Wasabi to taste
Sesame seeds to taste

Boil soba for 5 minutes. Rinse with cold water and drain. Toss with raw chopped
veggies, greens, and soy sauce. Serve with wasabi.

Bean or Hummus Wrap – Serves 1

10 ©2008 Adria Mooney and James DiPadua

1 large (burrito size) whole wheat tortilla
1/4 cup black beans, pinto beans, or hummus
1/4 cup brown rice or quinoa (optional)
Salsa or hot sauce as desired
Veggies as desired (grilled peppers, onions, zucchini, tomato, avocado, lettuce,
cucumber)
Garden-Mex Burrito – Serves 1
1 cup refried beans (about 1/2 can, with no added fat)
Diced tomatoes and onions or fresh salsa
Fresh garlic and cilantro, as desired
1 Burrito sized whole wheat tortilla
Spring mix greens (lettuce, arugula, spinach, water cress)
Hot sauce as desired

Snacks
Spicy Maple Popcorn – Serves 2-3
For fat free popcorn, use an air popper (available online for under $30)
1/4 cup plain popcorn kernels
Place a large bowl under the air popper
Sprinkle cayenne pepper in the bowl (to taste)
Add 2 tsp maple syrup into bowl
Stir popcorn around as it pops into the bowl for best results

Basic Fat Free Scones – Makes 6-8 Scones

2 cups whole wheat flour (can also use a mixture of other whole grain flours)
1/2 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1 1/4 cup soy milk (unsweetened is best)
1 tsp agave nectar (low calorie, natural sugar substitute)
1 TBS lemon juice

Preheat oven to 400. Mix dry ingredients. Add other dry ingredients as desired
(cinnamon, rosemary, etc.) Mix wet ingredients separately. Mix wet ingredients into
dry ingredients. Fold in other “add ins” (blueberries, raisins, ginger, coconut, garlic,
etc.). These scones can be made to be sweet or savory, and make a delicious snack.
Spoon out large scoops onto baking sheet. Bake for 12 minutes, or until slightly
browned.

Berry and Peanut Butter Sandwich

2 pieces of whole wheat bread - toasted
1 handful fresh raspberries (thaw if frozen)
1 TBS peanut butter (all natural, no added sugar, oil, or salt)

11 ©2008 Adria Mooney and James DiPadua

Classic Homemade Hummus – Serves 6-8
3 cups cooked chickpeas (garbanzo beans)
1/4 cup tahini
1-2 TBS olive oil
Juice of one lemon
1/2 tsp cumin
1/4 tsp coriander
Black pepper

Spicy Fat Free Hummus – Serves 6-8

3 cups cook garbanzo beans
1/2 cup roasted bell peppers
1 tsp cumin
Juice of one lemon
Chipotle or jalapeno peppers according to taste*

*Barbeque-roasted peppers of any kind can also be used for a smoky taste.

Puree ingredients until smooth. Add small amount of water if mixture is too thick.
Store in fridge and use as a dip or spread.

Garlic Beets – Serves 4-6

1 pound beets
2-3 TBS balsamic vinegar
2 cloves fresh minced garlic
Cracked pepper

Peel and cut beets.Steam beets until you can easily cut through them, but still firm.
Mix beets in vinegar, garlic, and pepper and store in fridge for at least 24 hours
before eating (taste improves after several days). Serve cold as a snack, or an
addition to salads.

Homemade Apple Butter

Dice enough apples to fill your crock pot
Sprinkle with cinnamon, to taste
Cook in crock pot over night.
In the morning, uncover the crock pot and cook on low for 4 more hours, until excess
liquid is evaporated.
Store apple butter in fridge or freezer. Great on bread, cereal, smoothies, or
oatmeal.

Dinner
Quinoa and Spicy Stirfry Veggies – Serves 2
2 cups quinoa
12 ©2008 Adria Mooney and James DiPadua
3-4 cups chopped stirfry veggies (sweet potato, bell pepper, green beans, onion,
zucchini, asparagus, broccoli)
1 tsp sesame oil
1 tsp olive oil
1/2 tsp cumin
1 tsp smoked paprika
hot sauce (tobasco or Mexican hot sauce) to taste

Cook quinoa in 4 cups water for 15 minutes. Sauté veggies in oil and spices 5
minutes. Add hot sauce and a sprinkle of water and cover to steam 5-7
minutes. Serve quinoa hot with veggies on top.

Spanish Veggie Soup – Serves 2-4

1 can white beans (about 2 cups)
2 tomatoes
1 small onion
1-2 carrots
2-3 ribs celery
1 zucchini
2 cups chopped spinach
2 bay leaves
2 TBS paprika
1/4 cup sherry
1 tsp olive oil
4 cups veggie stock (adjust as necessary for desired consistency)

Heat olive oil in the bottom of a soup pot. Add chopped onion and sauté for 2
minutes. Add sherry, bay leaf, and paprika and sauté 2-3 more minutes. Add the
rest of the ingredients and cook until veggies are tender. All veggies in this recipe
can be substituted for others, these are just a guideline.

13 ©2008 Adria Mooney and James DiPadua

Mexican Soup – Serves 4
6 small yellow potatoes
2 cups corn (frozen)
4 carrots
1 zucchini
1 medium onion
2 small tomatoes
2 TBS tomato paste
1/2 tsp cumin
1 TBS adobo spice
1/4 cup salsa Verde
Mexican hot sauce, jalapenos or habaneras, (spice to your preference)

Boil potatoes and carrots. Sauté the onion and zucchini in a little olive oil and the
spices, until onions are translucent. When potatoes are mostly boiled, dump out
some of the water, so you have enough for a soup. Add the rest of the ingredients
into the pot, including the onion and zucchini. Simmer until everything is tender.
Tastes best the next day!

Most Delicious pasta – Serves 4

1 pack whole wheat pasta (any kind)
1 small can tomato paste
1 cup water
1 TBS olive oil (optional)
3 cloves crushed garlic
1-2 TBS Italian spice mix
1 tsp dried basil (or 2 TBS fresh basil)
1 tsp balsamic vinegar
Red pepper flakes to taste
1 pound chopped veggie blend (e.g. peas, zucchini, green beans, spinach)

Boil pasta. Sauté veggies and garlic for 2-3 minutes, until coated. If you don’t use oil,
add a bit of wine, lemon juice or water so the veggies don’t stick to the pan. Add
tomato paste, water, vinegar and spice mix. Simmer 10 minutes. Drain pasta and
toss in basil and a drizzle of oil (1 tsp is enough to prevent the pasta from sticking).
Cover with sauce and serve.

14 ©2008 Adria Mooney and James DiPadua

Fajitas – Serves 2
Whole wheat tortillas
1 can black beans (or about 2 cups)
2 bell peppers
1 yellow or white onion
2 cloves garlic
1 tsp chili powder
1/2 tsp cumin
1/2 tsp paprika
Juice of one lime
Mexican hot sauce

Sauté peppers and onion in lime, garlic, and spices until absorbed and cooked as
desired. Heat beans separately, add hot sauce and a little cumin to taste. Warm
tortillas and serve with salsa and guacamole.

Cajun Potato Skillet – Serves

2-3
2-3 medium sweet potatoes
2 Yukon gold potatoes
2 large carrots
1 small yellow onion
1 tsp sesame oil
1 tsp canola oil
1 TBS Cajun seasoning
Cayenne pepper to taste

Peel and cut all veggies into thin discs. Sautee in oil on medium heat until well
blended and slightly browned. Add a thin layer of water into pan, cover and steam
until veggies can be cut with a fork. Serve with a green side salad.

15 ©2008 Adria Mooney and James DiPadua

Cold Soba with Stirfry Veggies
Soba (Japanese buckwheat noodles - one bundle per person)
Stirfry veggies (carrots, snow peas, celery, zucchini, bok choy, asparagus)
1 tsp sesame oil
1 TBS canola oil
1 TBS rice vinegar
2 cloves garlic
Soy sauce and wasabi

Boil water and cook noodles for 5 minutes. Rinse with cold water and drain. While
noodles are cooking, sauté veggies with oil and garlic. Add vinegar half way through
to add moisture and steam (about 5 min). Serve vegetables hot with cold soba on the
side. Use soy sauce and wasabi for dipping.

Veggie Kabobs with Wild Rice – Serves 2-4

1-2 cups wild rice
2 onions
3 bell peppers
1 pack white or crimini mushrooms (about a dozen mushrooms)
3 cups cherry tomatoes
2 TBS olive oil
2 TBS Greek seasoning

Cook the wild rice. Chop the onions and peppers into kabob size. Mix all the veggies
in a bowl and coat with the oil and seasoning (you can also substitute oil with lemon
juice or vinegar). Spear the veggies onto kabob sticks and grill on the BBQ. Serve hot
with wild rice and sliced cucumber on the side.

16 ©2008 Adria Mooney and James DiPadua

 Crock Pot Recipes
The crock pot is not just another forgotten kitchen miracle of the 1970s. Otherwise
known as a slow cooker, a crock pot is a great way to make healthy simple meals and
have them ready and piping hot when you get home from work. Crock pot meals can
be quickly thrown together in the morning or the night before, and they don’t
require any attention throughout the day. So pull out the old crock pot, or buy a
new one (they are incredibly cheap), and try some of these recipes!

African Peanut Stew – Serves 2-4

1 onion, chopped
1 can stewed tomatoes
1 can chickpeas (2 cups)
2 small sweet potatoes, peeled and chopped
2 cups chopped green veggies (e.g. celery, green beans, spinach, kale, okra)
2 TBS natural peanut butter
2 cloves minced garlic
1 tsp minced ginger
1 tsp cumin
1/4 tsp cayenne or hot sauce to taste
2 dashes cinnamon
Fresh cilantro (for topping)

Combine ingredients in crock pot. Add water or vegetable broth until ingredients are
submerged. Cook 4 hours (stew can also be made on the stove, about 30 minutes
cook time). Top with freshly chopped cilantro and serve.

17 ©2008 Adria Mooney and James DiPadua

Spicy Black Bean Chili – Serves 2-4
2-3 chopped roma tomatoes
2 cans black beans
1 cup medium salsa or small can green chilies
1 small onion
1 green bell pepper
2 cloves minced garlic
1 TBS chili powder
1/2 tsp ground cumin
1/4 tsp coriander
1/2 tsp chipotle pepper powder
Fresh cilantro (for topping)

Combine ingredients and cook on low for 4-6 hours.

Split Pea Soup

1 cup dry split peas (soak separately in water for several hours, then drain)
1 cup chopped leek
2 ribs chopped celery
1 medium Yukon gold potato chopped
2 cloves minced garlic
3 cups water
1 bay leaf
1 tsp oregano
1 TBS olive oil

Cook on low 7 to 8 hours. Remove bay leaf. Puree in blender if desired for smoother
consistency

18 ©2008 Adria Mooney and James DiPadua

Curry Chickpeas
2 cans chickpeas (about 4
cups)
3 cloves minced garlic
1 medium onion - chopped
2 roma tomatoes - chopped
1 tsp fresh or dried ginger
(ground, minced)
1/4 tsp cayenne pepper
1/4 tsp turmeric
1 TBS curry powder
1 TBS olive oil (optional)
1 cup water or veggie broth

Cook 4-6 hours, serve w/ toasted whole wheat naan or other flat bread

Root Stew
1 yellow onion
1 parsnip
2 carrots
1 small sweet potato
1 medium Yukon gold potato
1/2 winter squash (acorn or butternut)
1 TBS turmeric
1/8 tsp cinnamon
1 TBS olive oil
2 TBS white wine

Peel and chop all veggies. Sauté onion in olive oil and white wine 5 min. Combine
everything in crock pot and submerge in water or veggie broth and cook 4-6 hours.
Puree in blender with 1 cup soymilk for a creamy soup.

19 ©2008 Adria Mooney and James DiPadua

 Seasonal Recipes
Buying produce with the seasons will save you money (in-season produce is cheaper
and more likely to be locally grown). This also ensures that you have plenty of variety
throughout the year. The seasonal produce guide below will help you choose
produce in season. Cooking in season is a great opportunity to try out different
cooking techniques. As you can see from the seasonal recipes included, winter and
fall produce is best for soups, stews and roasts, whereas spring and summer produce
is more conducive to salads, stir fries, sandwiches/wraps, and the BBQ.

CSA - Community Supported Agriculture

Once you're comfortable with your new diet, you're ready to try CSA. Community
Supported Agriculture is an affordable and easy way to get a seasonal variety of
locally grown, organic produce. CSA is a growing movement around the country
which connects farmers to their nearby communities. For a monthly or quarterly
fee, you can pick up a box of organic produce delivered fresh from the farm each
week. Some CSA farms will even deliver the box right to your door! We love CSA
because it takes the headache out of shopping for produce. We don't have to think
about what to buy, what's in season, what's on sale, what's organic, or what meals
we will be making. Since you don't get to pick what you get, you are forced to be
creative with your cooking, and learn to cook with the seasons. You can trust that
the produce is high quality, affordable, locally produced, and organic.

Find out more about CSA and locate one in your area:
http://www.localharvest.org/csa/

Winter Produce
Brussels sprouts
Turnip
Winter Squash
Persimmons
Tangerines

20 ©2008 Adria Mooney and James DiPadua

Roasted Winter Vegetables – Serves 4-6
6 small red potatoes, quartered
1 winter squash, cut in pieces
3 medium turnips, peeled and cut
3 large carrots, cut into large pieces
1 large onion, quartered and separated
2 cloves garlic, crushed
1 tsp rosemary
1/2 tsp sage
1/4 tsp thyme
1 TBS olive oil

Toss all veggies in olive oil, garlic, sage, thyme, and rosemary. Put entire mixture in a
large oven safe dish and roast at 450 for 45-60 minutes, stirring every 15 minutes.
(until browned and crispy).

Winter Squash Soup – Serves 4

1 butternut squash or other winter squash
2 medium carrots - diced
4 small Yukon gold potatoes - diced
1 medium yellow onion – diced
3 cloves of garlic - minced
1 tsp turmeric
1/4 tsp nutmeg
3-4 cups vegetable stock
1 TSB white wine or cooking sherry

Slice and steam the squash. When soft, the peels can easily be removed. Sauté the
onion and garlic in the wine. Add the spices and a little bit of the vegetable stock and
simmer. Add the rest of the ingredients and simmer until the veggies are soft. Put in
blender and puree until smooth. Add soymilk for a creamier texture.

Spring Produce
Asparagus
Artichokes
Peas
Cherries
Strawberries
Green beans
Green garlic

Asian Stirfry Rice

1-2 cups brown basmati rice
1 pound stirfry veggies (e.g. asparagus, snap peas, green garlic, celery, broccoli)
21 ©2008 Adria Mooney and James DiPadua
1/4 cup Asian stirfry sauce (any kind)
1 tsp sesame oil
1 clove minced garlic
1 tsp sesame seeds (optional)
1/4 cup green onions, sliced

Cook rice separately, for 40 minutes (2 parts water to 1 part rice, bring to boil, then
cover on low until water is gone). In a pan, heat 1 tsp sesame oil and one clove
minced garlic. Stirfry all veggies on medium-high heat until well coated, about 3
minutes. Add the stirfry sauce and continue to stir, turning down head to medium-
low. Cover and steam for a few more minutes, until veggies are tender, but do not
overcook. Serve over rice with sesame seeds and freshly chopped green onion.

Cold Pasta Salad

1 pack whole wheat pasta (corkscrews are best)
1/4 cup sun dried tomatoes
2 roma tomatoes, diced
1/2 cup chopped fresh basil
1-2 TBS olive oil
2 TBS balsamic vinegar
1 TBS Italian spice mix
4 pitted kalamata olives, diced
1 can artichoke hearts in water, drained
1 pound green spring veggies (e.g. asparagus, green beans, spinach, zucchini)

Boil the pasta, rinse with cold water and drain. Stirfry the spring veggies with 1 TBS
olive oil until tender but still slightly crunchy. Add all the ingredients into a mixing
bowl with the pasta and mix thoroughly. Chill and serve.

22 ©2008 Adria Mooney and James DiPadua

Summer Produce
Corn
Summer Squash
Tomatoes
Cucumber
Peppers
Eggplant
Melons
Apricots
Plums
Peaches
Black/raspberries

Summer Salad
1 large bag mixed greens (or one head leaf lettuce)
1/2 cucumber sliced
2 roma tomatoes diced
1/4 red onion diced
1/2 bell pepper sliced
1/2 avocado sliced
Handful fresh raspberries

Dressing:
Zest of one orange
Juice of 1/2 orange
1 TBS balsamic vinegar
2 TBS olive oil
1 clove minced garlic
1 tsp soy sauce
1 TBS sesame seeds

23 ©2008 Adria Mooney and James DiPadua

Marinated Eggplant
1 eggplant
1 TBS balsamic vinegar
2 TBS olive oil
2 cloves garlic
1/2 tsp dried mint
1 tsp dried basil

Cut eggplant into circles and sprinkle with salt. Pat dry after eggplant begins to sweat
(5-10 minutes). Marinate in olive oil, balsamic vinegar, garlic, basil and mint over
night. Grill on BBQ, or pan fry. Serve hot or cold.

Fall Produce
Corn
Sweet potatoes
Apples
Pears
Figs
Pomegranate

German Veggie Feast

3 yellow onions
1 small apple
3 sweet potatoes
1 medium red cabbage
1/4 cup chopped walnuts
1/4 cup apple cider vinegar
1 TBS brown sugar
1 TBS canola oil
1½ TBSs brown sugar
1 tsp cinnamon

Get out 2 large pans and 1 pot. Chop the cabbage, onions, apple, and sweet
potatoes. In one large pan, place the cabbage, apple, onion, vinegar, brown sugar,
and about 1 cup water. Bring to a boil, then cover and simmer for 30 minutes. In
another pan heat 1 TBS oil then put in the 2 onions and sauté 10 minutes, stirring to
prevent sticking. Add 1 TBS brown sugar and continue to sauté, stirring as needed
until onions are thin and brown, about 30 minutes. Bring water to boil and cook the
sweet potatoes. Drain the water and add the cinnamon. Stir and cover. Serve
everything hot, with German rye bread on the side.

24 ©2008 Adria Mooney and James DiPadua

Holiday Dressing
3 ribs celery, chopped
1 small onion, chopped
1 small apple, chopped
8 slices whole wheat bread, cubed
1/2 cup chopped pecans
1/2 cup dried cranberries
1/4 cup canola oil
1 tsp sage
1/2 tsp dried thyme
1/4 tsp pepper
1 cup veggie broth (low sodium)

Sautee onions and celery in a pan with the oil and spices until translucent. Remove
from pan and put into a large mixing bowl with the rest of the ingredients (except
broth). Stir all ingredients together until well mixed. Add the broth as you continue
to mix it so it soaks in evenly. Add more broth if desired to soak the bread
thoroughly. Transfer the entire mixture to an oven safe dish and bake, covered, for
45 minutes at 350.

All Stars (always available, versatile produce)

Greens
Beans
Avocado
Broccoli
Carrots
Cabbage
Beets
Potatoes
Onion
Mushrooms

25 ©2008 Adria Mooney and James DiPadua

Spice and Variety
Spicing your food is an excellent way to make
healthy food delicious, exciting, and different
every day. Buy spice blends (or make your
own) with no added salt and use them
liberally. A simple dish of vegetables and
grain can turn into a Thai stir fry, a Mexican
skillet, or an Indian curry just from changing
the spices! There's always a dish just waiting
to be tweaked a little--and it will probably be
better because of the change! Don't be afraid
to experiment or try things you think you
don't like. Tastes change over time,
something you didn't like 5 years ago may
suddenly be your favorite food--it's happened
to us!

Spice Blends (none contain salt. add salt at the end of the meal, as little as
possible to bring out the flavor of the food)

Chili Seasoning
3 TBS paprika
2 tsp ground oregano
1 tsp ground cumin
1 tsp ground turmeric
1 tsp garlic powder
1/4 tsp cayenne pepper

Cajun Seasoning
1/3 cup instant minced onion
1 TBS dry mustard
2 tsp ground allspice
2 tsp ground cinnamon
2 tsp crushed red pepper
1 tsp garlic powder

26 ©2008 Adria Mooney and James DiPadua

Herb Blend
1 TBS dried thyme
1 TBS dried oregano
2 tsp rubbed sage
1 tsp dried rosemary
1 tsp dried marjoram
1 tsp dried basil
1 tsp dried parsley flakes

French Herb Blend

1 TBS sweet basil
6 TBS chervil
1 tsp sweet marjoram
1/2 tsp thyme
1/2 tsp rosemary
1 TBS tarragon

Lemon Pepper
1 cup ground black pepper
1/3 cup dried lemon peel
3 TBS coriander seeds
1/4 cup dried minced onion
1/4 cup dried thyme leaves

Mexican Seasoning
1 1/2 tsp Cumin
1/4 tsp Black pepper
1/4 tsp Paprika
1/2 tsp Oregano
1/8 tsp Garlic powder
1/4 tsp Red pepper ground

27 ©2008 Adria Mooney and James DiPadua

Italian Seasoning
3 TBS dried basil
3 TBS dried oregano
3 TBS dried parsley
1 TBS garlic powder
1 tsp onion powder
1 tsp dried thyme
1 tsp dried rosemary
1/4 tsp black pepper
1/4 tsp red pepper flakes

Asian Stirfry Sauce

1 1/2 tsp sesame oil
1/2 tsp minced garlic
1/2 tsp minced ginger
1/2 cup vegetable broth
1 TBS soy sauce
1/8 tsp red pepper flakes
1/4 tsp pepper
1 1/2 tsp cornstarch
1 TBS rice vinegar

(combine and cook on low heat in sauce pan until blended, then bottle and
refrigerate)

Greek Seasoning
2 tsp dried oregano
2 tsp garlic powder
1 tsp black pepper
1 tsp dried parsley flakes
1 tsp paprika
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp thyme

28 ©2008 Adria Mooney and James DiPadua

Mediterranean Seasoning
1 TBS coriander
1 TBS cinnamon
1 TBS cumin
1 TBS oregano
1 TBS dried mint
1 tsp garlic powder
1 tsp onion powder

Curry Spice Blend

2 TBSs ground coriander
2 TBSs ground cumin
1 TBS ground turmeric
1 tsp ginger powder
1 tsp garlic powder
1/2 tsp cayenne pepper
1 tsp freshly ground black pepper

29 ©2008 Adria Mooney and James DiPadua

Shopping Guide + Pantry List
Eating right starts with the food you buy in the grocery store. An effective trip to the
store will ensure that you eat healthy all week. As long as you have all the
ingredients at home to make healthy meals and you avoid buying food that you
shouldn't eat, you can't help but eat healthy!

Pantry List
These are things you will not necessarily need to buy each week, but you always
want to have on hand:

Spices and Condiments

Olive oil
Sesame oil
Canola oil
Vinegar (balsamic and rice)
Low sodium soy sauce
Basil
Italian spice mix
Curry powder
Cumin
Coriander
Paprika
Oregano
Chili powder
Cayenne pepper
Rosemary
Cinnamon
Lemon juice
Garlic
Ginger
Miso
Mustard
Nut butter (no salt, sugar, or oils added)
Baking powder and baking soda
Pure honey and/or pure maple syrup
70% cocoa mass dark chocolate

Pantry/Freezer Staples
Dried whole wheat pastas
Soba noodles
Brown rice

30 ©2008 Adria Mooney and James DiPadua

Other whole grains (spelt, barley, quinoa, etc.)
Oatmeal
Dried beans
Canned beans
Canned tomato sauce or paste (low sodium, no added sugar, oils or dairy)
Whole grain flour
Ground flax seed
Whole wheat cereal (Wheatabix or Nabisco shredded wheat is best)
Soy protein powder
Dried popping corn (not packaged)
Dried fruit (prunes, raisins, apricots, apples -- no sugar added)
Nuts (raw if possible, no salt or sugar added)
Frozen fruit and vegetables (berries, peas, green beans, asparagus)

Weekly Shopping List (plus any pantry list items that need to be replenished)
Soy milk (unsweetened)
Whole wheat bread and/or tortillas
Fresh fruit (variety of colors)
Fresh vegetables (variety of colors)

31 ©2008 Adria Mooney and James DiPadua