Do know that I will be thinking of you and wishing you peace along your journey, even if I am not able to communicate as readily. If you are in need of a health coach, please email me, and I will recommend you to a colleague, as I won’t be taking on new clients during the coming year. I will still be on facebook now and then, so check in there if you don’t see something new here.

In the meantime, welcome to our second in a pair of lovely posts from my friend Ann, the chief cook, menu planner, and impetus behind Four Cooking Together! Click here for the first one: Dadi’s Apple Chutney. Ann is a devoted believer in Community Supported Agriculture and has been welcoming a weekly farm delivery for more than 14 years.  She can’t imagine a world without Freshness Farms.  Where would the inspiration for cooking begin?  The writing and photos on this post are all Ann’s handiwork — aren’t they so rich in color, texture, and cultural significance? I just love absorbing her posts and can’t wait to try this brussel sprouts recipe with some new friends somewhere in the coming year. And who doesn’t love a rich and succulent pomegranate during the holidays and beyond? Enjoy.

image courtesy images.wisegeek.com

A friend of mine recently bemoaned her crowded fridge—lined with gorgeous, if overly abundant, rose-hued pomegranates, twelve in all, accumulated over weeks of CSA deliveries. She wondered what could be done with so much fruit. I described the battle plan in our kitchen. We’ve been deploying the perky seeds in all manner of salads, slowly and steady. It’s become a nearly nightly ritual. And a tasty one, at that.

Recently I’ve branched out beyond the salad bowl too. Turns out pomegranate seeds are one of those secret, unexpected culinary weapons with their hint of sweet-tart flavor and tiny, juice-splattering crunch. They shake our taste buds up a bit, in a new and different way (though admittedly in many cultures they’re nothing new at all). We sprinkle them over cheesy enchiladas, a rice pilaf or earthy whole-grain farro and roasted sweet potatoes. Or simply top roasted veggies on their own—the spiced sweet potatoes and kale, or alternatively, roasted seasonal favorites like cauliflower, beets, broccoli or carrots, with a handful of toasted nuts or chopped herbs, and a squeeze of lemon juice.

Ann’s Farro with Roasted Sweet Potatoes and Kale. Can you spot the Pomegranate seeds here?

This version of the roasted veggie-pomegranate partnership features brussel sprouts—the infamous crucifer cousins that rank high on many personal least-favorite-food lists (some of the list scribblers dwell in our household). I’ve found that a turn in a hot oven is the perfect treatment for these sometimes-bitter green rounds. Caramelized flavors show off the brussel sprout’s best side, in a way that even children and the pickiest eaters warm to. One more reason why roasting is my winter season go-to technique. Oh, and if you don’t have a Meyer lemon on hand, no worries, simply substitute ordinary lemon juice and zest instead.

You’ll feel good about this dish for its nutritional profile, as well as its taste. Like all cruciferous vegetables, brussel sprouts are loaded with cancer-fighting compounds, called glucosinolates. In addition they’re high in antioxidant Vitamins C, E and A and anti-inflammatory Vitamin K, as well as fiber content for digestive health. And each burst of pomegranate juice brings with it a Vitamin C boost to the immune system—just in time to arm us for the winter cold season.

Roasted Brussel Sprouts with Pomegranate Seeds and Toasted Walnuts

Serves 6

Ingredients:
▪ 1 1/4 pounds (give or take) brussel sprouts, rinsed and halved
▪ 1 medium onion, peeled, halved and cut into 1/4 inch wide wedges
▪ Olive oil
▪ Salt and freshly ground pepper
▪ 1/3 cup shelled, raw walnuts
▪ 1/3 cup pomegranate seeds
▪ 1 Meyer lemon

Method:

1. Preheat oven to 400 degrees. Place brussel sprouts and onions each on a separate baking sheet. Toss vegetables with oil to lightly coat, sprinkle with a pinch of salt and freshly ground pepper and spread evenly across the baking sheets in a single layer. Cover brussel sprouts with a sheet of foil (this prevents the leafy layers from drying out as they cook) then place into the oven. Place sheet of onions in the oven too. Roast until tender, turning the vegetables once or twice during cooking with a spatula. The onions and brussel sprouts may be done at different times. Check sprouts after 20 minutes, by poking with a fork. Onions will look soft and slightly browned around the edges when done.

2. Meanwhile place nuts in a small dry skillet over medium heat. Toast until they are fragrant and a few shades darker in color. Shake the pan frequently to turn the nuts as they cook, to avoid scorching—nuts love to burn if you let them. Cool, then roughly chop.

3. Zest the clean and dry lemon. A fine grater or Microplane zester/grater (a most treasured tool—and great holiday gift for any cook) works well for this. Then juice the lemon. You’ll only need some of it, so refrigerate what you don’t use.

4. When vegetables are done roasting, place in a serving bowl with nuts, pomegranate seeds, lemon zest, and lemon juice to taste. Stir gently to combine. Add salt and freshly ground pepper to taste, as needed, and stir once more.

Happy New Year to one and all! Hope you enjoyed Ann’s writing, recipes, and images as much as I did.

~Chloé

Recently my in-laws (known in Hindi as Dadi and Dada) flew in from the Midwest for a short stay.  We ended up spending hours together in the kitchen, as we often do.  It’s always a treat to welcome more cooks into the action especially those that bring love and laughter, along with creative, tasty ideas. There’s plenty of elbowroom for all, along with knives and cutting boards. Great meals are guaranteed.

Most of what we mixed up qualifies as Indian food, even if not strictly so. As far as Dadi and Dada are concerned, you can always doctor up pizza Martguerita with a few strips of fresh ginger root and chopped cilantro leaves, nestle mustard seed-studded pepper achar (pickle) on a sandwich or sprinkle garam masala spice over roasted winter squash—that way each dish tastes a bit more, well, Indian.

My husband’s parents have lived in Iowa for more than forty years, but steadfastly adore the food of their native land more than any other.  And who can blame them?  Dressed up with bold, aromatic spices and a hint of fiery pepper—there’s nothing that tastes more satisfying.  After seven days of cooking together, our kitchen was dressed in layers of heady, spiced-infused scent. Even now, a few olfactory remnants remain that conjure up vivid daydreams of meals savored, and foreshadow those in our collective future.

Among the highlights in my mother-in-law’s culinary bag of tricks is her chutney. It’s legendary, though her formula is surprisingly simple and adapts to virtually any fruit of the season.  We pick whatever hangs lowest on the tree at the moment.  Summer is gooey apricots and in colder months what else would we choose but one of nature’s most abundant sweets?  All-American apples.

At the heart of all of Dadi’s chutneys, no matter the fruit, is a blend of whole spices called Panch-Phoran, which means “five spices”.  The blend includes cumin, fennel, black mustard, kalonji and fenugreek seeds. No doubt you’re familiar with cumin (jeera) seeds—brown and oblong with sharp points on either end.  Fennel (saunf) looks like a distant cousin, but with a casing more green than brown and a distinctive licorice flavor all its own. Black mustard seeds (raayi) are dark brown balls the size of pinheads, appreciated for their elfin crunch.  Kalonji (also known as nigella and black onion seed) are charcoal-colored bits that look like Halloween-ready sesame seeds. You might notice the dark flecks on puffy tandoor-baked flatbreads (naan) served at finer restaurants.  Golden and squarish in shape, fenugreek (methi) seeds are wonderfully flavorful when roasted or sautéed.  All five spices are valued in India, and other countries, for their potent therapeutic purposes as well as what each adds in taste to food.  (Click on each word highlighted in blue above for links to detailed health information.)

In Indian cooking whole spices are typically dry-roasted or cooked in oil until they become fragrant and deepen in color—before the main ingredients are added to the pan.  This process imparts a nutty depth of flavor, as well as a tantalizing aroma to the kitchen.  Next time you cook an Indian dish try roasting the spices for 30 seconds or so.

Apple Chutney Recipe

Look for Panch-Phoran at any Indian grocery store.  If you’re unable to locate the spice blend, you can substitute the individual whole spices (use as many as you have) in the amounts listed in the recipe.  Most of the whole spices, as well as the ground ones, can be sourced at Whole Foods or high-end markets, and many are now readily available at ordinary grocery chains as well.

You can follow this basic recipe for other types of fruit chutneys too—just substitute an equal amount of fruit.  Use those that cook up well, as evidenced in jams and jellies.  A favorite of ours is apricot—soft and spreadable.  Sweet peach and tomato are also perfect for summer months.

Besides serving as a condiment with Indian dishes, spread this chutney on toasted bread and crackers with soft goat cheese or fresh ricotta, or layer on a sandwich.  I’ve been told it’s a perfect accompaniment to roast pork as well.

Yields about 3 cups

Ingredients:

• Neutrally flavored oil (such as canola or grape seed) Chloé’s note: I will be trying this with coconut oil which, while not as neutrally flavored, is more stable under heat and is naturally anti-fungal and anti-biotic
• 3 1/2 teaspoons Panch-Phoran (or 1 teaspoon cumin seed, 1/2 teaspoon fennel seed, 1 teaspoon black mustard seeds, 1/2 teaspoon fenugreek seeds, 1/2 teaspoon kalonji)
• 6 cups cubed apples
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon cayenne powder (or to taste)
• 2 teaspoons ground coriander
• 1/2 teaspoon ground garam masala
• 2 teaspoons sea salt
• Granulated sugar (the least processed variety you have)
• Fresh lemon juice

Method:

1. Heat 2 to 3 tablespoons oil in a large skillet or pot over medium heat.  Add the panch-phoran (or whole spices) and cook until the spices begin to sizzle and darken in color, about 30 seconds.
2. Add the apples on top of the spices without stirring.  Then add turmeric, coriander, garam masala and salt on top of apples.   Continue to cook without stirring for 3 to 5 minutes, allowing apples to soften slightly.  Stir in spices, and lower heat to medium-low.  Cook until apples are soft, but still hold their shape—about 15 to 20 minutes.  Stir occasionally.  As the mixture cooks the apples will release moisture into the pan, but if the mixture appears too dry (or begins to brown on the bottom), add a splash of water.
3. Over low heat add sugar to taste (about 2 to 4 tablespoons depending on the sweetness of the fruit).  Then add fresh lemon juice to balance the sugar (about 1 to 2 tablespoons).  Add more salt as needed.
4. Cool chutney completely, then store in a glass jar in the fridge.  It will keep well for a couple of weeks.  Alternatively, place in a ziploc bag, removing as much air as possible and freeze for up to 6 months.  Defrost before using.

Happy Christmas to one and all! Hope you enjoyed Ann’s writing, recipe, and images as much as I did.

~Chloé

In case you missed the interview (yes, it was the week of Thanksgiving, so many folks were traveling), I am sharing the link with you here.Go to “Class 2: Improving Digestive Health and Living Gluten-Free Deliciously.”

The recording will be available through THIS Sunday, December 9th, so listen this week!

Much love and gratitude,
Chloé

Ann's gorgeous image of the meal

I also shared some gluten-free wisdom for readers who are newer to the concept or have been intimidated by making a change:

Chloé’s Top Three Tips for Eating Gluten-Free:

1. Focus on the veggies. The one thing that all modes of healthy, intentional eating can agree on – from vegan to paleo and everything in between – is that eating a lot of organic, local, seasonal vegetables is a good thing. Add a side of meat or a side of a gluten-free grain.
2. Learn how to cook gluten-free grains. Have you heard of quinoa, amaranth, teff, millet, or buckwheat? Rice is gluten-free, too. I will show you how to cook quinoa in this post to get you started.
3. Seek out the ethnic cuisines that are naturally gluten-free. For at-home cooking and for eating out, focus on dishes that start with rice or corn instead of wheat or bread. It’s pretty simple to stay gluten-free when you look to Mexican, Indian, Thai, and Vietnamese dishes. For Italian food, try a risotto. It’s simply (or not so simply) a matter of re-training your brain.

What are your recommendations for someone who’s testing out being gluten- or grain-free?

~Chloé

Eat well. Be well. Thrive. Interested in being a guest blogger on my site? Let’s get in touch!

E. Chloé Lauer BA, MUP, AICP, LEED AP, AADP. Certified Health & Lifestyle Coach, Yoga Teacher, and Director at MKThink; specializes in allergies, Crohn’s/Colitis, and Gluten-Free living; serves San Francisco, the Bay Area, and beyond via phone & Skype consultations.

Zest for Life Today is pleased to announce the launch of its first ebook: The 14-Day Easy Elimination Diet. After years of using the elimination diet as a tool to assist clients in diagnosing food allergies, I am excited to provide this do-it-yourself resource to a wider audience. The elimination diet is a simple, affordable, and relatively quick way to learn more about the relationship between the food you eat and your experience of health. Many frustrating symptoms – left unaddressed by traditional doctors – can be alleviated through simple changes in dietary habits. Take charge of your health today!

For the rest of this month, we are offering the book at the introductory rate of $11. 52-pages of step-by-step instructions, check-lists, easy recipes, and prompts for reflection and integration of learning will aid you in discovering potential food culprits and creating optimal health.

Can’t wait to hear the stories of what you discover using this tool! Please share freely.

~Chloé

Eat well. Be well. Thrive. Have questions about the Elimination Diet? Let’s get in touch!

E. Chloé Lauer BA, MUP, AICP, LEED AP, AADP. Certified Health & Lifestyle Coach, Yoga Teacher, and Director at MKThink; specializes in allergies, Crohn’s/Colitis, and Gluten-Free living; serves San Francisco, the Bay Area, and beyond via phone & Skype consultations.

Reason #1: If you were to have only one book on health and nutrition, it should be Practical Paleo.

Why? Well, because Diane’s approach is completely approachable and yet thoroughly scientific at the same time. She starts from the very beginning, answering the foundational questions about the paleo approach to eating (what is it?) and about food and our bodies (how does this whole digestion thing work?) and outlining how “everything we have been taught about nutrition is wrong.” Diane has strong opinions about things, as you can tell; what I love about Diane and her book is that she backs up her perspective with thorough research and easy-to-understand explanations. Even though I am also trained as a health coach, I have a lot to learn from this encyclopedia! At the same time, it’s also perfect for someone who has never before considered the relationship between their health and the food they consume. How so? Diane has consolidated a lifetime of information into a series of one-page guides to the most important topics regarding nutrition and health. These guides are embedded in the body of the book AND repeated at the end as “tear-outs” ideal for posting around the kitchen or carrying with you while you shop. Even if you never read a lick of the prose, you can find everything you need to know in these 11 guides:

• Paleo Foods
• Stocking a Paleo Pantry
• Food Quality
• Fats & Oils
• Cooking Fats
• Digestion
• Your Poop!
• Healing a Leaky Gut
• Gluten
• Dense Sources of Paleo Carbs
• Sweeteners

Amazing food "porn" and an example of one of the Guides

Since Diane has been sharing these guides for a while on her website, I have already had the pleasure of sharing them with a few clients, and they are always a big hit! Densely packed with “truth-bombs” (as Sean from Underground Wellness likes to say), nicely laid out, and very colorful, they are the definitive foundation for creating optimal health. Okay, okay, so I can learn a lot of the basics of nutrition and the reasons behind choosing this way of eating. But what about the fun stuff? What about preparing delicious whole foods? What if I don’t know how to cook? Fear not, for you we have…

Reason #2: This book has the most mouth-watering recipes around! They are just gorgeous. And they are clearly written with a ton of step-by-step how-to’s.

How to: chop a pepper

Enough said. The photos are beautiful. I want to make every one of these recipes. Even though I hardly ever use a cookbook, I think I will keep this one open in the kitchen for a while. Whether you are an avid or a novice cook, this well-rounded collection will spur you toward the farmer’s market and inspire some quality time in the kitchen. Your palette, your body, and your friends and family will surely appreciate it! This set of recipes will keep your attention for some time: a. there are quite a few of them (over 120!), and b. many of them include variations. Plus, once you get started and get a sense for the principles of this approach, you will most likely come up with your own inventions! Alright, so this book will make me a better cook. So what? What if I am dealing with a chronic illness? Will I be able to eat the foods? How can I know which recipes to make and which ones to skip, depending on my condition? Read on to…

Reason #3: Practical Paleo includes 11, yes 11! not one or two or three, but 11 30-day meal plans for a wide-range of health concerns or goals.

30-day meal plan for Autoimmune Conditions

Eating whole foods and eliminating refined foods goes a long way to curing most modern health conditions. Diane takes this wisdom leaps forward by refining the basics into customized guidance for each of 9 common categories of health challenges (and a plan for boosting Athletic Performance and one for people who want to eat “Squeaky Clean Paleo”). Each Meal Plan starts with a description of the set of conditions being addressed and then goes on to detail specific diet and lifestyle recommendations, outline nutritional supplements and herbs to consider, and showcase foods that contain the recommended supportive nutrients. Lastly, there are three pages of plans for breakfast, lunch, and dinner, based on many of the recipes in Part 3 of the book. While the amount of meat suggested (some is included in each meal of the day) seems like a lot to me (I tend to have some veggie meals), I really like the nutrient density, variety and colorful foods suggested by the meal plans. It’s also great that Diane tells the reader how to use left-overs! If I were just starting out in healing my auto-immune condition or needed a reset to my diet, I would start here. Here is a list of the 11 30-day Meal Plan categories: Autoimmune Conditions; Blood Sugar Regulation; Digestive Health; Thyroid Health; Multiple Sclerosis, Fibromyalgia, & Chronic Fatigue; Neurological Health; Heart Health; Cancer Recovery, Athletic Performance, Fat Loss, and Squeaky Clean Paleo. Really, the bottom line is the top line, which leads me to…

Reason #4: It’s no joke – Practical Paleo is, well, practical!

If you have a question, Diane has already thought of it and taken the time to answer it. Worried about eating well out at a party or a restaurant? There is a section for that with suggestions for what to order at an array of restaurant types, including just about any ethnic cuisine you can imagine. Travel a lot? Read the “On-the-Go” section for Diane’s personally tested methods for making the paleo way mobile. Worried about cholesterol from eating eggs and butter or scared you will never eat pasta again? Find your concerns met in the FAQ. Never chopped a veggie? Find your way in Kitchen Basics. Looking for a new way to cook your favorite veggie? There is a Recipe & Ingredient Index, in addition to the topical index. Really, I don’t think this book could be more comprehensive or practical. I will be recommending it where ever I go to Paleo lovers and Paleo skeptics alike.

p.s. Reason #5: You won’t feel deprived. I swear. Need proof? How about some Vanilla Bean Tahini Truffles??

Yes, dessert! Yum.

By now you should be jumping at this link! Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

Thanks to Diane for letting me be one of the reviewers for this excellent publication. I hope you are as proud of yourself as we are of you!!

~Chloé

Eat well. Be well. Thrive. Interested in learning more about quick and creative food preparation? Let’s get in touch! E. Chloé Lauer BA, MUP, AICP, LEED AP, AADP. Certified Health & Lifestyle Coach, Yoga Teacher, and Director at MKThink; specializes in allergies, Crohn’s/Colitis, and Gluten-Free living; serves the San Francisco, the Bay Area, and beyond via phone & Skype consultations.

Cantaloupe Salad

serves 1

Ingredients
1 cup cantaloupe, chopped into bite-sized cubes
1/3 cup feta cheese, crumbled
1/2 teaspoon ground cumin

Instructions
Place cubed cantaloupe in a bowl. Sprinkle on the feta cheese. Top with ground cumin. A mint sprig would be a nice added touch. This was so delicious that I ate it all without snapping a picture!

Eat well. Be well. Thrive. Interested in learning more about quick and creative food preparation? Let’s get in touch!

E. Chloé Lauer BA, MUP, AICP, LEED AP, AADP. Certified Health & Lifestyle Coach, Yoga Teacher, and Director at MKThink; specializes in allergies, Crohn’s/Colitis, and Gluten-Free living; serves the San Francisco, the Bay Area, and beyond via phone & Skype consultations.

For the first time ever, Integrative Nutrition is offering 2011 and 2012 college graduates a discount off the cost of enrollment in their Health Coach Training Program.

Learn why you should become a Health Coach here:  Pursue Your Passion for Health & Wellness

Then, drop me a line and I will explain how you can save up to $1,000 off the cost of enrollment when you enroll before June 30th.

To your health, wholeness, and happiness,

Chloé

Break free from society’s standard offerings!

Write your own dreams
           Draw outside of the lines
                                     Fill the margins
           Overwrite what’s expected
Cancel obligations.

Your voice
My voice
OUR VOICES

Have a place
          deserve to be heard
                     are SO beautiful
                             and highly honored

Give voice to your inner demons
Give voice to your deepest wisdom
Give voice to your softest, most vulnerable soul
Express your power
            You       are       so       strong.

LIVE your story.

Then tell it.
           Proclaim it.
Shout it.           Write it.
               Sing it.
Dance it.

Make ART your life
And LIFE your greatest masterpiece

Believe in the possibilities
              that EXPLODE
the boundaries you formed
             When you were scared
             When you felt shame
             When loneliness fell around you like the darkest night

Find the hidden opening
              R E A C H for the flickering flame
                                        of
                                        hope

One spark can ignite the fullest FIRE
Yes, that’s YOU
                Pulsing with passion
                Alive with freedom
                                             liberation
                                                         power
                 Shining forth
                                             YOU.
                                All of you.

                                         Your unique and OH-SO-MAGNIFICENT
                                                                        expression

It’s complete. It’s intoxicating.

We feel delight
The sensation is electric
            deep deep
                        unbounded
            JOY

Keep riding the waves
Everyday is a new opportunity
To live your zest

19 May 2012

from my heart to yours…

<3, Chloé

Be part of the manifesto movement and write your own!

Potato & Sweet Potato Frittata

Serves 4

Frittata Ingredients:
1 white potato, cut into 1-inch cubes
2 sweet potatoes, cut into 1-inch cubes
10 sun-dried tomatoes, diced
2 jalapeño peppers, diced (remove seeds for less spiciness)
4 eggs
¼ cup water
1 tablespoon butter

Sea salt and freshly ground pepper to taste

Salad Ingredients:
Arugula
Carrots

Directions:
Pre-heat the oven to 375 degrees Fahrenheit. Grease a pie dish or pyrex pan with the butter. Add the chopped potatoes and jalapeno peppers to the pan. Whip the eggs together with the water. Then pour the egg mixture over the potatoes/sun-dried tomatoes/jalapenos. Bake until egg is firm, approximately 20-30 minutes. Serve on a bed of arugula and carrots and finish with salt and pepper.

<3,
Chloé