Mindful Cooking Nourish your body and environment Easy recipes, tips, and tricks for beginners
by Olivia Heins
Mindful Cooking Nourish your body and environment Easy recipes, tips, and tricks for beginners
by Olivia Heins
Con tents
Introduction
5
Tackling Grocery Shopping
7
Finding Local Produce
9
Breakfast
11
Spinach and Tomato Omelette
13
Cinnamon Brown Sugar Oatmeal
15
Lunch
17
Pasta e Fagioli Soup
19
Veggie Tuna Salad Sandwich
21
Dinner
23
Simple Stir Fry
25
Chicken Marsala
27
Sides and Sauces
29
Roasted Brussel Sprouts
31
Roasted Potatoes
32
Homemade Marinara Sauce
33
“Eating is one of life’s greatest pleasures. In a perfect world, healthy and delicious food would be all around us. It would be easy to choose and easy to enjoy. But of course it’s not a perfect world. There are thousands of barriers that can keep us from eating in a way that nourishes our bodies and satisfies our tastes.” “I think you’ll find (or perhaps have already found) that learning to cook has a powerfully positive effect. If you can become a more skilled, more conscious cook, you’ll be able to conjure deliciousness in any kitchen, anytime. Good cooking alone can’t solve hunger in America, but it can make life happier—and that is worth every effort” “I’m not a dietician, and this isn’t a diet book. I’m just a home cook, like you. If you have dietary restrictions, some recipes won’t work for you as-is, but that’s fine—you can try to adapt them to your needs, or just turn the page and keep looking for inspiration.” — Quotes from Good and Cheap by Leanne Brown
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Introduction Our society has an obsession with dieting, and this obsession is specifically attached to weight and how to lose it. Not all fad diets are bad but they focus on the wrong solution, which is that of beauty and maintaining a certain look. Instead we should start to focus on the long term health and wellness of our bodies and our environment. The food we consume everyday directly affects the lifespan of ourselves and our environments, so we need to care of them accordingly. This book is dedicated to those who are just starting to live on their own for the first time specifically those living in the New Paltz area. Life becomes a little harder when you first start living on your own from budgeting money to grocery shopping to cooking your own meals. Cooking for yourself can be intimidating, but all you have to do is get comfortable with the kitchen and the rest will follow. Use these easy tips and recipes as a start to mindful cooking and eating. Being able to cook for yourself connects you with the food you are eating, and helps to form a healthier relationship with food. Once you know what exactly you are putting in your body and why, you will be more inclined to making healthy and sustainable food choices. Enjoy this collection of recipes, tips, and illustrations
Grocery Shopping Tips Making lists is essential in order to tackle the art of grocery shopping. Grocery shopping can often be overwhelming and cause anxiety when you are not prepared. Knowing what ingredients you need for the week in order to cook healthy and sustainable meals will make grocery shopping quick and easy. Here are some important tips to keep in mind when grocery shopping.
1
Buying locally grown produce is ideal but not always attainable. So let’s look at what produce is best to buy at the grocery store and when: September– December apples beets broccoli brussel sprouts cauliflower kale lettuce mushrooms spinach sweet potatoes tomatoes winter squash
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January–April
May–August
avocados bok choy broccoli brussel sprouts cabbage collard greens kale lettuce mushrooms potatoes sweet potatoes turnips winter squash onions
Avocados bell peppers corn cucumbers eggplant garlic green beans lettuce mushrooms peaches mangoes summer squash tomatoes
2
Keeping a stocked pantry in terms of spices and canned foods is so important in order to cook quick and easy meals. It does take time to stock up your pantry, so try buying one spice or canned good a week and before you know it you’ll be able to recreate any taste or style of food you want. Here are some of the essential pantry items to keep in mind when shopping: Salt pepper garlic powder red pepper flakes dried rosemary
3
dried oregano dried basil cinnamon cumin chili powder
cayenne pepper paprika dried bay leaves canned beans canned vegetables
Keep your grocery lists simple and concise, you don’t need to buy the whole store to cook healthy meals, here’s some things to keep in mind: Protein Dairy
Fruits & Veggies Grains
Flavor
buy one or two a week: Eggs beans lentils tofu nuts chicken
Garlic and onions are staples they add flavor to any meal. Fresh fruit is a great snack! Buy two to three veggies a week and one to two fruits a week.
Staples: olive oil hot sauce soy sauce ketchup mustard
Staples: Butter milk yogurt cheese
Staples: Bread pasta Flavor
Finding Local Produce Finding locally grown produce is not always attainable but here in New Paltz local farms are plentiful! Supporting local farms is not only beneficial to the community as a whole but to our health as well. It is not essential to buy local produce, but when you can it is helpful. Becoming interested in the food you are eating and knowing where it comes from is an important step to becoming a mindful cook. Something to remember is that when fruits and vegetables are in season they are usually cheaper and tastier!
Local Farms and Farmers’ Markets: Tantillo’s Farmers’ Market Tantillo’s is a family owned farm that has been selling fruits and vegetables for over 80 years. This farm grows and sells produce from June to October every year and is located in Gardiner, just about ten minutes outside of New Paltz.
Jenkins-Lueken Orchards Jenkins-Lueken Orchards is a family owned and operated farm that grows and sells fruits and vegetables all year round. This farm offers the option of picking your own produce or visiting their farm stand. They offer a wide variety of produce from apples to tomatoes to blueberries. This farm is located in New Paltz and has a beautiful view of the Mohonk Tower and the Shawangunk Escarpment.
Dressel Farms Dressel Farms is run by three active generations of Dressels and was started in 1957 by Fred Dressel. This farm’s main business is growing and selling apples with 20 different varieties. They also grow and sell summer fruits and vegetables like peaches and summer squash. Dressel Farms is located in New Paltz.
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Wallkill View Farm Market & Garden Center Wallkill View Farm is a third generation family owned and operated farm providing fresh vegetables and fruit from their farm all year round. Located in New Paltz, this farm is a great place to buy locally grown produce and plants!
Saunderskill Farms Saunderskill Farms is one of the few farms in the nation to have received the rare Tricentennial Award from the U.S. Department of Agriculture. They focus on producing the highest quality flowers, fruits & vegetables while remaining good stewards of the land. Their market features fresh home grown produce as well as items from other local vendors and farmers. This farm is located in Accord, which is about twenty minutes from New Paltz.
Taliaferro CSA Farms CSA stands for Community Supported Agriculture, which means that this farm offers shares to its community and in return shareholders receive weekly fresh produce from the farm. This farm’s goal is to bring together community members, farmers, and agricultural land in a relationship of mutual support based on annual commitment to one another. They also have a farm market, located in New Paltz, on the farm for people not involved in shareholding.
New Paltz Open Air Market This market features locally grown produce and handmade items, it has everything from handmade jewelry to local honey and cheeses. This market is located on Church Street in New Paltz and is open from May to November every year!
Suny New Paltz Farmers’ Market This Farmers’ Market is located on the Suny New Paltz campus and is open every Thursday from September to May. This market sells locally grown produce as well as baked goods and Jewelry from local vendors.
Breakfast Breakfast is so important, not only because of the type of food it concists of but because it is the first meal you will consume for the day. Eating a healthy breakfast can uplift your mood and energy for the rest of the day.
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Tomato and Spinach Omelette Tomatoes are in season from late July to mid September and spinach is in season from mid July to October. You can find farm fresh tomatoes and spinach at Tantillo’s Farmers Market located in Gardiner, NY. Tomatoes and spinach are both superfoods but they tend to have high pesticide rates so be careful of where you are getting these produce.
Ingredients
Directions
¼ cup of diced tomatoes
Dice tomatoes into small pieces.
1 cup of baby spinach 1 clove of garlic chopped 2 eggs 1 tsp. Olive oil (you can also use coconut oil or avocado oil) Salt and pepper 1 slice whole wheat/ grain bread
Add oil to a skillet and heat on medium heat for one minute. Add tomatoes and garlic to the skillet and cook for 2–3 minutes or until garlic starts to brown. Add spinach to the skillet and cook down until wilted. Add eggs, salt, and pepper to a seperate bowl and whisk with a fork until foamy. Add eggs to the pan and turn heat to medium-low. Cover the pan with a lid so the eggs can cook through, cook for a few minutes until eggs are fluffy and not runny anymore. Fold the omelette over and put it on a plate. Serve with a toasted piece of bread.
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Brown Sugar and Cinnamon Oatmeal Blueberries are in season from late July to September, and they are very high in fiber and Vitamin C. You can pick blueberries at Jenkins-Lueken Orchards. Oats are rich in antioxidants and fiber, both blueberries and oats can help control your blood sugar levels and decrease the risk of heart disease. This recipe makes one serving.
Ingredients:
Directions:
½ cup of rolled oats
Add rolled oats, your choice of milk, and salt to a microwave-safe bowl and mix together.
1 cup of almond milk (or oat, coconut, and cashew milk work) 2 tbsp Brown sugar ½ tsp Cinnamon
Microwave for 2 minutes, it may take longer depending on your microwave. It will be done when the milk is mostly absorbed into the oats but still a little soupy.
A dash of Salt
Add cinnamon and brown sugar to the oats and mix until everything is incorporated.
½ cup blueberries
Add blueberries on top for extra nutrients.
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Lunch
Eating a healthy lunch is important because it re-fuels our bodies with nutrients to sustain our energy throughout the rest of the day. It’s easy to forget about lunch, schedules get crazy, time gets away from you, but it is important to make time for it everyday. These recipes are easy and delicious for any day.
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Pasta e Fagioli Soup Cannellini beans are a great source of fiber and protein. Carrots are in season in late spring and fall, and can be found locally at Taliaferro Farms. This recipe makes about four servings, this soup is super easy to freeze and reheat for a quick lunch!
Ingredients:
Directions:
1 tbsp olive oil
Chop onions, garlic, and carrots, into small pieces.
1 yellow onion chopped ½ cup carrots chopped
Heat olive oil in a large saucepan.
3 cloves of garlic chopped
Add onions and carrots to the heated pan and cook for 5 minutes.
1 28oz can of crushed tomatoes
Add garlic and cook for a few minutes.
1 tsp dried basil
Once garlic is cooked add the basil, oregano, bay leaves, salt, and red pepper flakes to the pan and cook for a minute.
1 tsp dried oregano 2 bay leaves 1 tsp salt ¼ tsp red pepper flakes 1 cup water 1 15oz can of cannellini beans ½ cup ditalini pasta parmesan cheese Mindful Cooking 19
Add crushed tomatoes, water, cannellini beans, and pasta to the pan. Bring the soup to a boil and reduce heat to low. Let the soup simmer for 30–45 minutes until the pasta is fully cooked and it has thickened a little. Serve with a sprinkl of parmesan cheese on top.
Veggie Tuna Salad Canned tuna is a great source of protein and heart-healthy omega-3 fatty acids. Bell peppers are in season from July to September and Broccoli is in season from October to April. Broccoli is actually considered a superfood because of its high percentages of fiber and antioxidants! Broccoli is a part of The Environmental Working Groups clean 15, which means they are one of 15 fruits and vegetables that have significantly fewer pesticides. This recipe makes about two servings of tuna salad.
Ingredients:
Directions:
½ cup chopped broccoli
Chopp broccoli, red pepper, and red onion into very small pieces.
½ cup chopped red bell pepper ¼ cup chopped red onion 1 can of tuna in water 2 tbsp olive oil mayonnaise (or any mayonnaise you prefer) 2 tsp Dijon mustard 2 tbsp Craisins Salt and pepper to taste 2 slices of bread of your choice OR mixed green salad
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Drain the water from the tuna and add to a mixing bowl, break up the tuna a little. Add vegetables, mayonnaise, dijon mustard, craisins, and salt and pepper to the bowl and mix all ingredients together. Toast your choice of bread and add tuna salad on the bread for a quick and easy lunch! Option: put this tuna salad on top of mixed greens and drizzle with oil and vinegar for a healthy salad.
Dinner “A great dinner is an opportunity to show love to those you are cooking for and to yourself” — Leanne Brown Good and Cheap
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Chicken Marsala Mushrooms are another vegetable a part of The Environmental Working Groups clean 15. Mushrooms grow all year round but are most plentiful in the spring and fall months and are a good source of B vitamins which help to provide energy. Chicken breast is a good source of low fat protein.This recipe makes about two servings.
Ingredients:
Directions:
½ pound boneless skinless thin-sliced chicken breast
Add the egg to a bowl with salt and pepper and whisk. Put the breadcrumbs on a plate.
1 egg 1 cup Italian seasoned breadcrumbs 2 tbsp Olive oil (or any oil of your choice) Salt and pepper 8 ounces of mushrooms sliced (your favorite type is perfect!) 1 tbsp Butter (vegan butter works too!) 1 cup marsala wine
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Dip the chicken in the egg mixture and then the breadcrumbs, make sure the chicken is fully coated with the breadcrumbs. While you are breading the chicken heat the oil in a saucepan on medium heat for one minute. Add chicken to the saucepan and cook for 5 minutes on each side, make sure the chicken is browned on both sides. Wash and slice the mushrooms. Once the chicken is browned on both sides throw the mushrooms in the pan with the chicken. Add the butter and marsala wine to the pan, cover, and cook on low heat for 15 minutes. Options: Serve this dish with roasted Brussel sprouts, roasted broccoli and or roasted potatoes, or serve over cooked pasta.
Simple Stir Fry Onions are usually in season in the fall months and are a great staple food to have on hand, they are also included on the clean 15 list. See “Veggie Tuna Salad Sandwich” on page 21 for information about peppers and broccoli! This recipe can easily be made vegan by omitting the chicken or swapping it with another protein like tofu. This recipe makes about two to three servings.
Ingredients:
Directions:
2 bell peppers thinly sliced (any color, I usually use red)
Wash all of the vegetables except onions. Slice the bell peppers, onions, and carrots into think slices. Cut the broccoli into small pieces.
1 red onion thinly sliced 1 head of broccoli cut 1 tbsp oil of your choice Salt and pepper 2 garlic cloves finely chopped ½ pound boneless chicken breast cut into cubes 1 tbps Soy sauce (use low sodium)
Add oil to a skillet, heat for one minute on medium heat and add all vegetables to the pan, sprinkle with salt and pepper. Cover vegetables with a lid for 10 minutes. Cut chicken (or Tofu) into small cubes, add chicken to the pan (after cooking the vegetables for 10 minutes) and sprink with a little more salt and pepper.
1 tbsp Teriyaki sauce
Take the lid off the vegetables and cook for another 10 minutes with the chicken.
½ tsp Siracha hot sauce (add more depending on how spicy you want it)
Once the veggies and chicken are fully cooked add soy sauce, teriyaki sauce, and siracha if you choose.
½ Cup brown rice cooked
Cook for a few minutes and serve with cooked brown rice.
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Sauces and Sides These sauces and sides will liven up any meal! Once you’ve mastered these recipes you can get creative with them and swap out or add any ingredients you prefer.
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Roasted Brussel Sprouts Brussel sprouts are in season from September to February and are grown locally at Wallkill View Farm. They are considered a superfood because their high levels of antioxidants and vitamin C have immunity-boosting effects. This recipe makes about two servings. These brussel sprouts are delicious, healthy, and will go perfect with any dish.
Ingredients:
Directions:
2 cups of brussel sprouts cut into halves
Heat oven to 425 degrees.
Salt and pepper ½ tsp Garlic powder 1 tbsp Oil of your choice
Wash and cut the brussel sprouts. Once vegetables are cut put them on a baking sheet and add salt, pepper, garlic powder, and oil. Mix together and put them in the oven. Cook in the oven for 30–40 minutes until they are crispy on the outside and tender on the inside (I recommend you flip them halfway through cooking).
Mindful Cooking 31
Roasted Potatoes Red Potatoes are in season from September to October and Sweet Potatoes are in season from October to December. The skin of potatoes is what is packed with nutrients! Red potatoes skins are loaded with fiber, B vitamins, iron, and potassium. Sweet potatoes are another superfood and are grown locally at Wallkill View Farm. This recipe makes about three servings of potatoes, and would go great with the Chicken Marsala.
Ingredients:
Directions:
1 lb. of red or yellow potatoes OR 1 lb. of sweet potatoes diced into 1‑inch cubes
Preheat oven to 425 degrees.
1 tbsp Oil of choice (I usually use olive oil)
Finely chopp the garlic.
Salt and pepper 3 cloves of garlic finely chopped OR ½ tsp. Garlic powder 1 tsp dried rosemary
Wash potatoes (either red, yellow, or sweet potatoes) and cut them into cubes.
Mix potatoes, oil, chopped garlic or garlic powder, salt, pepper, and rosemary together. Place potato mixture on a large baking sheet. Bake for 35–40 minutes flipping halfway through. When they are done they should be browned on the outside and fork-tender on the inside.
Easy Marinara Sauce This recipe is simple and delicious, there’s nothing better than a bowl of spaghetti with homemade sauce, it truly never gets old. This sauce is super easy to make and it’s great to keep in your freezer and reheat at any time. This recipe will make a big pot of sauce, feel free to cut down the recipe if you don’t want any leftovers!
Ingredients:
Directions:
2 28oz. Can of crushed tomatoes
Chopp the onions and garlic.
4 cloves of garlic finely chopped
Heat up oil in a large saucepan on medium heat.
½ of a white onion finely chopped 1 tbsp Olive oil ¼ tsp Crushed red pepper flakes ½ tsp Dried basil ½ tsp Dried oregano Optional: instead of dried herbs you can use fresh
Once the oil is hot add onions to the pan and cook for 5 minutes. Then add garlic, red pepper flakes, basil, and oregano and cook for another few minutes and make sure the garlic does not burn. Add crushed tomatoes to the pot. Cover with a lid and cook down for 1-4 hours, the flavor will becomes richer as you cook this sauce longer. Serve with cooked pasta.
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Thank you for reading, carry these simple tips and tricks with you daily and continue to live a happy and healthy life!
About The Book The contents of this book were inspired by experts and my personal experience. The body text is typeset in Goudy Old Style and the titles are typeset in Scriptorama JF, these fonts can be found on Adobe Typekit. The illustrations in this book were created by me using watercolors and illustration markers to create playful presentations of the recipes. All of the recipes found in this book are modified from recipes I grew up making. I grew up learning how to cook from my mom and carried most of these recipes with me from my childhood. I have edited and changed the recipes over the years in order to make them healthy and versatile. This book is apart of SUNY New Paltz Graphic Design Thesis Spring 2020.
Sources Recipes Most of these recipes are created by me with inspiration from www. foodnetwork.com and www.delish.com
Quotes Quotes from Brown, Leanne. Good and Cheap: Eat Well on $4/Day. Turtleback Books, 2015.
Grocery lists Inspiration from Brown, Leanne. Good and Cheap: Eat Well on $4/Day. Turtleback Books, 2015.
Local Farms www.jlorchards.com www.dresselfarms.com www.wallkillviewfarmmarket.com www.saunderskill.com www.taliaferrofarms.com www.newpaltzfarmersmarket.org www.newpaltz.edu
Information about produce www.fruitsandveggies.org www.snaped.fns.usda.gov www.ewg.org
Other Inspirations Tamarkin, David/ Epicurious (COR). Cook90 The 30-Day Plan for Faster, Healthier, Happier Meals. Little Brown & Co, 2018. Fuhrman, JoelM. D. Eat for Health. Gift of Health Pr, 2012. LappĂŠ, Frances Moore. Diet for a Small Planet: The Book That Started a Revolution in the Way Americans Eat. Ballantine Books, 1971. Atlas, Nava. 5-Ingredient Vegan: 175 Simple, Plant-Based Recipes for Delicious, Healthy Meals in Minutes. Sterling Epicure, 2019.