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An Adventure is a community-based 28-day program that can kick-start you on a lifetime of healthier eating with a whole foods, plant based lifestyle.

July 12

Eat Well, Sleep Well

by: Dr. Elizabeth George

eat well sleep well

It seems that with every new HEA Adventure, participants sharing their new experiences will mention sleeping better and having more energy! There are actually plenty of reasons why a whole foods plant-based diet would help you sleep better: No more night-time wakening from GERD (acid reflux): Getting rid of fatty,… continue reading »

June 29

What’s In the Fridge for Lunch? Fingerlings!

by: Dr. Elizabeth George

Often I have a large green leafy salad for lunch with a limitless variety of combinations of fruits, veggies, beans and grains. And over the months I’ll share many of those with you, and talk about all those wonderful greens and combining salad “fixings”. Today however, it’s cold and damp and… continue reading »

June 29

Bending Bridge Farm Photo Tour

by: Dr. Elizabeth George

Enjoy this photo tour of Bending Bridge Farm – organic Community Supported Agriculture (CSA), providing fabulous foods to the Tuscarora Valley. The photos are beautiful and it’s fun to read their tricks for raising healthy crops. And don’t miss the recipe at the end. Thank you Audrey and Cameron Pedersen… continue reading »

avocado spread on a slice of bread

We love avocados…here are a few tips which, hopefully, help you select and preserve left overs. How to tell if an avocado is ripe: If you gently squeeze the avocado, the skin should give just a little. Another method is to remove the brown stem and check the color underneath: … continue reading »

May 31

A Memorial day lawn party…

by: Patti Nitterhouse

…was the perfect reason to mulch the garden beds tie clematis vines and climbing roses and look up from weeding the asparagus patch. Planning the vegan picnic menu was easy with my daughter Honors’ help. Here’s what we did: LUNCH: Premade chickpea avocado sweet potato wraps: (cut in half) served warm or… continue reading »

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Plant-Based Recipes

No Chop, One Pot Pressure Cooker Meal: Veggie Stew


  • 5 cups or more as needed, homemade vegetable stock
  • 2/3 cup dried black rice, rinsed (do not precook)
  • 2/3 cup green or brown lentils dried, rinsed (do not precook)
  • 1 (16-ounce) package frozen stew vegetables
  • 3 Tablespoons dried minced onion
  • 2 Tablespoons Worcestershire sauce, low sodium
  • 1 Tablespoon dried basil
  • 1 Tablespoon celery flakes
  • 2 teaspoons garlic minced
  • 1 teaspoon black pepper
  • 1/4 teaspoon liquid smoke


Place all ingredients in the pressure cooker. Bring the pressure up to medium, cook for 4 minutes. Then take cooker off hot burner and let rest for 10 minutes. If needed, quick... continue reading »
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What Other Adventurers Are Saying...


Healthy Cooking Adventures

August 26-28, 2016 An Immersion for Physicians into healthy cooking at beautiful Penn National Inn near the Appalachian Trail Bust your patients’ myths about Healthy Eating – “It’s hard, it takes too long, I don’t like vegetables, it’s too expensive.” Learn the research behind whole foods – plant based eating and learn to… continue reading »

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