This Moroccan stew is steeped in sensuality. The sweet and spicy smells of garam masala and cayenne pepper give a hint of what’s to come. Garam masala is to me what madeleines were to Proust. I love the stuff. The smell alone is intoxicating. There’s a divine fusion of sultry aromas and warming spices in this stew.

Excuse me while I sniff the spice bottle.

“I raised to my lips a spoonful of the tea in which I had soaked a morsel of the cake. No sooner had the warm liquid mixed with the crumbs touched my palate than a shudder ran through my whole body and I stopped, intent upon the extraordinary changes that were taking place. An exquisite pleasure invaded my senses…” Marcel Proust (1871-1922) Remembrance of Things Past

I know exactly what he means, although my pleasure fixation is not for madeleines. It’s for the cardamom, cinnamon, cayenne, clove, cumin, coriander and black pepper that give this stew such complex and sensual flavor.

Walk into a fine spice shop and take a deep, slow whiff of freshly ground and mixed garam masala. You’ll know what I mean.

sweet and spicy gluten-free Morrocan stew
what you need
2 tablespoons coconut oil, divided
2/3 lb organic, 100% grass fed beef, cut into stew cubes
1 medium onion, chopped, about 1-1/4 cup
4 cloves garlic, finely chopped
4 cups chicken broth
1 large sweet potato, peeled and chopped in 1 inch cubes, about 3 cups
3 garden-fresh and roasted tomatoes (optional, but good) *
1 15-oz can garbanzo beans (chickpeas), drained *
6 mejool dates, pitted and chopped
1/4 cup fresh cilantro, chopped
1/4 cup coconut milk (optional, but good)
1-2 teaspoons curry powder
2 teaspoons garam masala
1/4 teaspoon cayenne pepper *
sea salt and freshly ground pepper

what you do
• Preheat oven to 375 degrees if you choose to add roasted tomatoes. Wash and cut tomatoes into quarters. Put in a bowl, drizzle with a little olive oil, add some sea salt and freshly ground pepper and toss to coat. Place in a shallow glass baking dish, skin side down and put on center rack of the oven for 20 minutes. (You can do this as you’re preparing the other ingredients.) Let cool slightly and mash with a fork. Set aside for later.
• Heat 1 tablespoon coconut oil in a large soup pot or sauce pan. Add beef chunks in batches, so they don’t crowd each other. Sprinkle with salt and freshly ground pepper and brown on all sides, about 4 or 5 minutes per batch. Transfer to a plate and set aside.
• Add a little more coconut oil to the pot (1/2 to 1 tablespoon). Add the onion and sauté for 6 to 8 minutes, until golden brown. Add garlic and continue cooking for another 3 to 4 minutes, stirring often.
• Pour the chicken broth into the pot and add the chopped sweet potato chunks. Bring to a low boil and cook until the potatoes are tender, about 20 minutes.
• Add the beef, roasted and smashed tomatoes, garbanzo beans, mejool dates, coconut milk and spices. Gently stir to combine ingredients. Let simmer until juices thicken and ingredients combine. Add the cilantro, cook for another 2 or 3 minutes.
• Season with sea salt and freshly ground black pepper.
• Take a big sniff, serve and enjoy. Makes about 6 servings.

Eat alone as a stew or pour over brown rice. Next time I think I’ll add a few chunks of candied ginger. Doesn’t that sound good?

* The tomatoes are an option. I have so many tomatoes right now, I’m tossing them in everything I make.
* Eden Organics uses BPA-free cans.
* If you don’t want spicy, skip the cayenne pepper and use 1-2 teaspoons of paprika. I actually used more cayenne pepper than I mentioned in the recipe, but I like spicy.

Peace, love and aromatic spices.
Melissa

This month, Diane at The W.H.O.L.E. Gang is hosting Go Ahead Honey, It’s Gluten Free. Her theme is scary foods, or foods we’re reluctant to eat because they seem weird, strange or just plain creepy. Naomi, author of the blog Straight Into Bed Cakefree, is the creative genius-ette behind GAHIGF and if you check here, you’ll see she has an exciting list of themes and hosts scheduled all the way out to June of 2011. It’s beyond my comprehension to be that organized, but those of us who enjoy all these unique flavors and creative recipes are thrilled that Naomi keeps this party going in such grand style.

Although there are lots of foods that I find scary for health reasons, I know Diane didn’t mean nasty, processed foods full of chemicals, additives and dyes, so I had to dig deep to figure out a weird food that I’d actually buy, create a recipe for and eat.

Believe it or not, mushrooms hit my “creepy food” button. I use them occasionally, but usually in a puréed form. They add a wonderful earthy taste to soups and stews, but eating them in their slimy, cooked-but-not-puréed form weirds me out. The texture is way too booger-ish.

Having said that, here’s what I like about them (other than the earthy flavor they impart). Mushrooms have been used in TCM (Traditional Chinese Medicine) for centuries for everything from immune support to anti-aging, so they’re high on the list of well-studied medicinal foods. They’re considered an adaptogen in alternative healing circles and while I doubt they’re the cure-all many tout them to be, they truly are packed with health-enhancing nutrients. Plus, they’re low in calories, so you get a lot of bang for your buck.

I usually sauté mushrooms in coconut oil and blend them with vegetable broth in my VitaMix. That way I can add them to recipes and get all the benefits and none of the icky texture. I realize most people aren’t bothered by the slimy feel of mushrooms, but I’m not one of them. So, puréeing is a good way to reap the benefits and circumvent my gag reflex.

For this recipe, I used a mix of organic shiitake, shimeiji, abalone and field mushrooms from Woodstock Farms. I didn’t sauté them first, I just tossed them into my soup blend.

mixed mushroom and veggie soup
what you need
6 cups vegetable broth (I often make my own, but this time I used Pacific organic vegetable broth)
2 cups filtered water
1 onion, diced
4 to 6 garlic cloves, minced
4 to 6 carrots, chopped
4 to 6 celery stalks with leaves, chopped
4 tomatoes, quartered and roasted
1 and 1/2 cup mixed mushrooms
oil (some for sautéing the veggies, some for coating the tomatoes)
seasonings (I used Simply Organic all-purpose seasonings)
sea salt and freshly ground pepper

what you do
1. Preheat oven to 400 degrees. Wash and quarter tomatoes. Place in bowl, drizzle with a little olive oil and sprinkle with sea salt and freshly ground pepper. Toss gently. Place skin side down on a cookie sheet and place in oven for about 30 minutes.
2. While the tomatoes are roasting, heat a glug of the oil in a heavy soup pan. Add the onions and cook for 4 to 6 minutes. Add the garlic, celery and carrots and cook for a few more minutes, stirring often.
3. Add the vegetable broth and simmer on low for about two hours.
4. Place the tomatoes (be careful blending if they’re still hot) and the filtered water in a blender and blend well. Pour into the soup mix.
5. Once the veggies are cooked, but still slightly crunchy, add the mushrooms and cook for another hour or so.
6. Add seasonings (an herb blend) and salt and pepper. Simmer for a few more minutes. Serve with gluten-free corn bread.

Peace, joy and mushroom love.
Melissa

This post was inspired by the people in my family (that would be Bill and Tevis) who have a funky allele from the shallow end of the “food sensitivity” gene pool. That little chromosome modification makes eating raw lettuce a digestive disaster.

Lettuce?

Yes, there are people who can’t eat raw lettuce. How weird is that? (This coming from someone who can’t eat gluten, bell peppers, black beans and eggplant. Or oysters, but that’s just because they’re icky.)

So, who says you have to eat lettuce raw?

Remember, you are the boss of your food. I find lettuce absolutely delicious sautéed and mixed in with other veggies and brown rice. Just like you would spinach or kale. What’s the difference? They’re all leafy and green.

sautéed lettuce and brown rice bowl (a favorite lunch of mine)
what you need
1 cup cooked brown rice (I love Golden Rose, but any brown or wild rice will do) *
1/4 cup chopped onion
1/4 cup chopped carrot
1/4 cup chopped celery
2 cloves minced garlic
1 to 2 cups washed and chopped lettuce (a thick and leafy type is best)
Spoonful of coconut oil (or oil of choice)
Several splashes of vegetable broth
Sprinkling of Parmesan cheese and roasted nuts (optional)
Dusting of gomasio * (or dried herbs, sea salt and freshly ground black pepper)

what you do
Heat oil on low/medium heat in a large skillet. Sauté onions, carrots and celery for 5 to 7 minutes, stir often. They should be lightly cooked, but still crunchy. Add garlic and cook another 2 to 3 minutes. Add rice and blend with veggies. If your rice is cold (cooked, but has been refrigerated), make sure you cook it long enough to heat it up. Add a splash of vegetable broth just enough to moisten the mix and prevent the rice and veggies from sticking to the pan. Add the lettuce and another splash of broth and stir well. Keep stirring and cook for another 3 to 5 minutes until lettuce is wilted. You might even put the lid on the skillet and let it steam for a minute or two. Place in bowl, top with cheese and seasonings.

I’m not guaranteeing this will solve your food sensitivity problem, but many people have difficulties consuming raw veggies, lettuce included and they never think to cook it first. We cook all other veggies, why not lettuce?

I get lots of Romaine lettuce from my Grant Family Farms CSA share and find this to be a perfect choice for cooking (see above photo of chopped Romaine). It’s thick, crunchy and hearty, so it stands up well when thrown in the sauté pan.

* For detailed information on rice types and cooking tips, please check here.
* For a wonderful gomasio recipe, check here.

Peace, love and cooked lettuce.
Melissa

1. What the average American consumes in one year (courtesy of Visual Economics, check here for the over-indulgent details).

• 53 gallons of soda
• 24 lbs of ice cream
• 141.6 lbs caloric sweetener, includes 42 lbs of corn syrup
• 24 lbs of artificial sweetener
• 600 lbs of non-cheese dairy products
• 110 lbs of red meat
• 134 lbs of wheat flour (who ate my 134 lbs?)
• a total of 1996.3 pounds of food per year

Seriously, how can 1 person (in 1 year) consume 600 lbs of dairy products, excluding cheese? Add in the 31.4 lbs of cheese the average American eats per year and that adds up to 632 lbs of dairy products. Yuck. Just the thought makes my nose stuffy and my head ache.

2. “Per calorie, cooked spinach has more than twice as much protein as a cheeseburger; lentils have a third more protein than meatloaf with gravy.”

Bittman, Mark. Food Matters: A Guide to Conscious Eating, page 85. Simon & Schuster, New York, 2009.

3. What does the word natural mean on food labels?

Not much, if General Mills’ Nature Valley Sweet & Salty Peanut Granola Bars are any indication. The product claims to be “only natural” and that you’ll always be getting The Taste Nature Intended (which is a General Mills registered phrase). Okay, here’s the label ingredient list. Is this what nature intended? Would you call this natural?

Ingredients: roasted peanuts, high maltose corn syrup, sugar, rolled oats, high fructose corn syrup, palm kernel oil, crisp rice (rice flour, sugar, malt, salt), wheat flakes (whole wheat, sugar, salt, malt), fructose, peanut butter (peanuts, salt), yogurt powder (cultured whey protein concentrate, cultured skim milk, yogurt cultures), canola oil, water, maltodextrin, salt, nonfat milk, soy lecithin, color (yellows 5 & 6 lake, red 40 lake, blue 1 lake, and other color added), natural flavor, almonds, baking soda, honey, sunflower meal, mixed tocopherols added to retain freshness.

Whew, did nature really intend for us to eat all that icky stuff? If nothing else, the list of dyes should be a tip-off that natural isn’t natural to the folks at GM. And what does “other color added” mean? Like yellows, reds and blues aren’t enough? And what does “natural flavor” mean in the midst of all that? Does that mean the other flavors are unnatural? My online dictionary/thesaurus includes “undyed, uncolored and unbleached” in its description of the word natural. UH-OH, I can no longer call myself (or at least my hair) natural as I occasionally have “other color added” in the way of a few sun-kissed streaks here and there. Don’t tell anyone.

Bottom line? The food industry has a weird and skewed definition of the word natural. Make your own granola bars. Check here for one of my recipes. Or, here for one of Shirley’s recipes at Gluten Free Easily.

4. Who hates Brussels sprouts?

Whoa, almost all of you? Okay, here are some tips and facts to help you warm-up to Brussels sprouts.

• Don’t overcook them as it promotes the release of those unpleasant (and stinky) sulfur compounds that give them a bitter taste. It also destroys the vitamin C. Quick cooking leaves the delicate, nutty flavor of the vegetable. You can also eat the leaves. It’s okay, I promise.
• To retain nutrients and flavor, quick steam, stir fry or quick roast sprouts. Sauté the leaves with other veggies in a touch of coconut oil and mix with brown rice.
• Hold sprouts in your hand and choose the ones that feel heavy for their size. If possible, pick sprouts still on the stalk and buy the smallest stalk. Those are the sweetest.
• One cup (60 calories) of Brussels sprouts provides 273% of the recommended daily value of vitamin K and 161% of the recommended value of vitamin C. They’re also high in folate and vitamin A, along with a host of other cancer-fighting, anti-inflammatory, heart healthy, detoxing, and health-loving plant chemicals. These little gems are the real deal, hundreds of research studies have taken place on the health benefits of Brussels sprouts.

5. Gomasio
I love this stuff. It’s SO good sprinkled on salads, rice, quinoa, soups, stews, sautéed veggies, Brussels sprouts (see above). Be creative, sprinkle outside the lines.

Here’s a simple (and wonderful) calcium-rich, nutty, yummy condiment. The sesame seeds provide lots of bone-building nutrients. They’re high in calcium, magnesium, iron, phosphorus and zinc – and rich in fiber. One fourth cup of sesame seeds also contain 74% of the recommended daily value of copper. Studies show that copper may help people suffering from rheumatoid arthritis. Good stuff, although not low in calories (high oil content) so keep that in mind. Store in a glass jar in a cool, dark, dry place.

• 1 cup white sesame seeds
• 1 teaspoon freshly ground sea salt

In a small skillet, dry roast the seeds on medium heat for about 5 minutes, stirring often until they begin to brown. Using a blender or mortar and pestle (I use a mortar and pestle), blend or crush together the warm sesame seeds and salt. Use immediately or store in an airtight container in the refrigerator for several weeks. Recipe from The Kripalu Cookbook: Gourmet Vegetarian Recipes.

* You can also add dried garlic or dried celery to the mix.

Peace, love and REAL natural food!
Melissa

What do the following signs and symptoms suggest to you?

• IBS and severe diarrhea
• Weight loss and failure to thrive
• Skin rashes and hair loss
• Allergies
• Joint pain and arthritis
• Low energy and brain fog
• Autoimmune thyroid disease
• Autoimmune adrenal disorder
• Eating grass

Maybe those of you (us) with celiac disease don’t munch on grass (the lawn-mowing kind, not the marijuana kind), but I bet many of you with gluten intolerance can relate to some of what’s mentioned above.

This is my guy Fairbanks. Handsome fellow, don’t you agree? Big, strong, healthy, independent, full of energy (excuse me while I gush and overdo the photos).

Seriously, is that a good looking dog, or what?

He almost died a few years ago. He was so close to that big dog park in the sky that he couldn’t even lift his head off the ground. He went from 130 pounds to well under 100 and had a wide variety of serious health problems. The vet couldn’t figure it out and I wondered if he was silently suggesting that it might be time to let Fairbanks go. But, being the “care-taker” that I am (not to mention, nutritionist), I wasn’t ready to let that happen. To make a long and convoluted story short, I became convinced he had the canine version of gluten intolerance.

After several blood tests and vet-to-various-vet discussions, it was determined that he had some autoimmune conditions (sound familiar?). I went along with the thyroid and adrenal meds, as he was one paw in the grave, but I also shifted him to a totally grain free diet and added Nordic Naturals cod liver oil to his daily food. He now eats only meat, fish and some vegetables. He chews on raw beef and bison bones and eats selected people-food leftovers. It took several months, but he’s come back to life, regained his weight and as long as he he isn’t exposed to gluten, he does okay for an old guy (he’s almost 11). If he ingests gluten (via a random dog biscuit), he immediately starts showing signs of celiac disease. Rashes, low energy, brain fog, joint pain, allergies.

The rashes show up on his face (I’m wondering if he has doggie DH). The low energy and joint pain are evident on our daily dog walks. You’re probably wondering how I know he has brain fog. He’s my most favorite special dog in the world, I just know. I call it dogheimers. Or, maybe he’s just meditating, but whatever it is, it accompanies exposure to gluten.

Dogs aren’t supposed to be eating low-grade gluten, corn, soy, dairy and other cheap byproducts pressed into nasty little nuggets. If Fairbanks’ behavior (he’s a backyard squirrel hunter) is any indication of his culinary evolution, they’re supposed to be eating birds, bunnies, squirrels and other small animals. If he was in a pack of Alaskan dogs, I’d say maybe caribou or salmon, but definitely not gluten and soy.

Once I figured out the food he needed to thrive, I found a wonderful local pet shop that carries high-quality, grain-free dog food. I rotate his proteins by purchasing two different bags each time I stock up. One time it might be fish and potato or duck and sweet potato. The next time it might be bison, lamb or venison.

Those of you who’ve been following this blog know I belong to Grant Farms CSA program and support my local farmers. Well, Andy Grant is drifting into the pet food business (sort of), so pastured, organic beef bones and organ meat will also be part of Fairbanks’ diet. Perfect. Join a CSA and you and your pet will be healthier and you’ll be supporting the “eat local” movement in new and wonderful ways. Better for your health, your pet’s health and the health of the environment. As it should be.

Peace, love and gluten-free dogs!
Melissa
Okay, okay. If you insist, here’s one more picture. Wasn’t he the cutest puppy ever?!

When Ali (co-owner, with her husband Tom, of Whole Life Nutrition) asked me to participate in her kid-friendly “Go Ahead Honey It’s Gluten Free” event, my first thought was, “Hallelujah, I’m not packing lunches anymore because my kids are all grown, ha-ha-ha.”

But after my initial jubilation, I had a sudden jolt of nostalgic sadness over the fact that my lunch packing days were over. Okay, if you must know, that passed quickly, but I decided it would be fun to participate anyway.

Plus, I’m into healthy environments for kids and a big part of that has to do with what they eat. My kids never bought school lunches. They went to a closed-campus high school and couldn’t wander off to MacDonalds (thank goodness), so over the years, I made a LOT of lunches. And with two boys and two girls, the lunches were often customized and large.

I love Ali and Tom’s approach to food, nutrition and parenting, so here’s my contribution to the lunch room party.

kid-friendly power bars
what you need
1 cup pecans
1 cup almonds
1 cup chopped dried apricots, unsulphured (I use organic Turkish apricots)
1/2 cup (2.5 ounces) dark chocolate, coarsely chopped, 55% cocoa content or higher
1/4 cup gluten-free rolled oats *
1/4 cup Pamela’s GF Baking Mix
2 tablespoons ground chia seeds
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1/3 cup pure maple syrup (I like organic, grade B)
1 large egg
1 teaspoon vanilla

* I use guaranteed gluten-free oats from Montana Gluten-Free Processors. Oats are generally safe for most people who are gluten-intolerant, but make sure the oats you use are uncontaminated and guaranteed gluten-free. Montana Gluten-Free Processor oats are certified by both the Gluten Intolerance Group and the Celiac Sprue Association.

what you do
1. Preheat oven to 325 degrees. Line a cookie sheet with parchment paper. Spread the pecans and almonds in a single layer on the prepared cookie sheet and roast for 6 to 10 minutes, or until fragrant and lightly browned. They burn easily, so watch them and stir once or twice if needed. Let cool.
2. Place flour, ground chia seeds, cinnamon and salt in a food processor and pulse until well combined. Add nuts and pulse until they are coarsely chopped and well blended with the other ingredients.
3. Add oats, apricots and dark chocolate and pulse several times so everything is mixed together.
4. In a large bowl, whisk together egg, maple syrup and vanilla. Make sure these ingredients are well blended. Add the nut and fruit mixture to the bowl. Using a fork, mash and mix them all together, breaking apart clumps of dried fruit and chocolate.
5. Spread the mixture over parchment paper onto the cookie sheet. Either flatten the mixture with your hands or place another sheet of parchment paper on top and roll out into a flat sheet, about 1/4 to 1/2 inch thick. Remove the top piece of parchment paper and bake on center rack of oven for 24 to 28 minutes until nicely browned. Don’t over-bake them. Cool completely on a wire rack before cutting into bars. Store in the refrigerator. Makes about 2 dozen bars.

If you don’t have kids at home, make a batch of these and use them for a quick pick-me-up while out hiking or skiing. They make great back-country power bars.

Peace, love and good nutrition!
Melissa

I figure if I’m going to eat pizza, I better load it up with antioxidant goodness.

Wednesday is my Grant Family Farms CSA pick-up day, so Tuesday nights are often spent making pizza or rice bowls out of the leftover odds and ends in my crisper drawer. It forces me to explore the dark corners of my fridge and make room for the new arrivals. Never one to color inside the lines, I’ve come up with some creative ways to use the tail-end of my farm-fresh food deliveries.

Beet or corn ice cream, anyone? Sweet potato tacos?

How about radicchio, mixed squash and beet pizza?

Radicchio?

Radicchio (see above) is a leafy chicory plant. Most people use it in salads, although I find it bitter. But guess what? If you cook it, the bitter taste disappears and it becomes mellow and slightly sweet. It’s wonderful stuff and according to The Journal of Nutrition, it’s also very high in antioxidants. Right up there with Swiss chard, spinach and broccoli.

Last Tuesday night I dug around in my fridge and found some radicchio, a piece of already cooked corn-on-the-cob, a beet, a small grilling onion, two roasted green chiles, and a few big chunks of delicata, crookneck and zucchini squash. I also had several garden-fresh tomatoes, all from the farm.

Radicchio on pizza? I’ll give it a try. And, how about roasted green chile, black olive, onion, corn and tomato pizza?

All super-healthy ingredients. Every veggie on this list is filled with high-quality antioxidants. That’s a good thing. Our bazillions of hard-working little cells need all the help they can get.

gluten-free antioxidant veggie pizza #1 (see above, top left corner)
what you need
1 gluten-free Udi’s thin pizza crust *
1 & 1/2 tablespoons butter (I prefer organic, pastured, full-tilt butter)
2 cloves garlic, minced
squeeze of honey (1-2 teaspoons)
1 cup thinly sliced ridacchio
1 cup mixed squash chunks (3/4 inch squares)
1 beet, washed and cut into chunks, no need to peel (3/4 inch squares)
cheese (I used a mix of 3 different kinds)

gluten-free antioxidant veggie pizza #2 (above, bottom right corner)
what you need
1 gluten-free Udi’s thin pizza crust *
1 & 1/2 tablespoons butter
2 cloves garlic, minced
squeeze of honey (1-2 teaspoons)
2 roasted green chiles, peeled, de-seeded and chopped
2 tomatoes chopped *
1 can sliced black olives
1/4 cup corn
1/4 cup diced onion
cheese

what you do
1. Because the beets and squash take longer to cook than the pizza itself, I like to roast them first. It also adds a nice taste to the pizza. Preheat oven to 400 degrees. Place the prepared beets and zucchini in a medium-sized bowl and drizzle with a small amount of olive oil. Gently mix to cover with oil. Spread out the veggies on a lightly oiled cookie sheet and sprinkle with sea salt. Roast on center rack of the oven for about 15 minutes. Watch closely and flip using a spatula to make sure they’re roasted evenly. Remove from oven and set aside.
2. While the veggies are roasting, melt the butter over low heat, add the garlic and honey and stir until blended.
3. Brush the melted butter-garlic-honey blend over the pizza crust. Add the ingredients, sprinkle shredded cheese over the top and cook in 375 degree oven for 10 to 12 minutes or until the cheese is lightly browned. Remove from oven and let rest for 5 minutes.
4. Cut into 4 slices and enjoy! Serves 1 or 2, depending on how hungry you are.

Melissa’s cooking notes (if you dare):

* Udi’s is a local gluten-free product company. These crusts are thin, delicious and store well in the freezer. This is one of the few pre-made, gluten-free products that I buy. I love them!

* Put the ridacchio on first so it doesn’t burn (that goes for ingredients like kale as well, they tend to cook faster than the big chunky ingredients).

* When I use tomatoes for cooking and don’t want the extra liquid, I chop them and spin them in my salad spinner to get rid of the excess moisture. Then I save the juice and use it in my homemade salad dressings.

* Photos above are the “before” versions. I dislike messing with my camera when it’s time to sit down and enjoy dinner.

Peace, love and antioxidant goodness!
Melissa

I just spent 3 days at the IFBC in the trendy Fremont district of Seattle. Aside from suffering temporary red wine and dark chocolate overload, I’m feeling a renewed interest in food, blogging, recipe writing, online friends and photography. My geek side has been stimulated, I discovered Theo coconut curry chocolate and I had my first taste of sherry – ever. I made new friends and solidified online friendships with real-time, face-to-face hugs.

Here are a few highlights from the conference, some tips from the presenters and a mix of random photos I took while in Seattle. If you’re uninterested, you can bail out now by clicking here for creative recipes from Saveur Magazine or here for a follow-up anatomy video from Gil Hedley, the science guy behind my prior post.

Tips from Session 1: The Art of Recipe Writing, Amy Sherman, Dianne Jacob, Kristine Kidd

• Make sure your recipe title is straightforward and descriptive.
• Give more than 1 indicator. Sauté onions for about 10 minutes, or until golden brown.
• Attribute your source. Inspired by, or adapted from.
• Supply 2 amounts. Four scallions chopped, about 1/4 cup.
• Use the word about when indicating times. Bake for about 30 minutes.

The subject of whether food bloggers should charge when companies ask to use their recipes was a heated one. What do you think? If a cookbook author, product company, marketing group or food writer wants to use a blogger’s recipe, should you (the food blogger) charge them for it? Or, be thrilled to have the exposure?

Stuff from Session 4: Law, Ethics and Bullshit (seriously), Robin Goldstein, Robert Schroeder from the FTC, Barnaby Dorfman of foodista.com

• Recent Advances in Bullshit Reduction by attorney, author and food/wine blogger Robin Goldstein was one of the most entertaining presentations of the event. What does it take to get a Wine Spectator Award of Excellence? Not much, we discover. For more information and a PDF file of his Power Point presentation, check here. In addition to his law degree from Yale, Robin has degrees in neuroscience and philosophy from Harvard. Smart, cute and quirky. Charming mix. He had the room a-twitter.

Pictures from Session 8: Food Photography, Penny De Los Santos (she was definitely the cool kid on the block)

I got so much from this session with Penny, senior photographer for Saveur (and National Geographic). She’s reverent, witty, offbeat, colorful and full of brilliant information for taking better pictures. Here are a few of her tips:

• A good picture needs the right light, color and composition.
• Use a photo of hands holding food once. No more. Ever.
• Camera angles include overhead (except for tall food), 3/4 angle, and from the side.
• Always consider the background.
• Not all food looks good from the same angle.
• Don’t get too close to the food. Let it breath. Give it room.
• Diffuse and soften harsh light.
• Shoot a variety of shots – food in the process, empty plates with details.
• Practice your photography regularly, give yourself assignments.

To see her work, check here and here. Go – go there now. Actually, wait until you’re finished reading this post, you’ll never come back. She’s amazing.

I took this photo during the Winemaker’s Dinner with James Oseland, the editor-in-chief of Saveur Magazine. His keynote speech was fun, informative, silly and uplifting. He’s doll. Tweet, tweet.

Food bloggers, cameras in hand, descend upon the lunch tables.

My new best friend. She blogs at fakegirlscantcook.com. I was totally jealous of her Seattle tan.

Lady Gaga meets the Jetsons.

This was a GF peach and berry cobbler made by Danny of gluten-free girl and the chef. He made some of the food for the GF crowd. Thank God I have celiac disease, as there was a sign on the table saying the food was for the “GF folks only.” If you’d like a glimpse of the main course, which was prosciutto wrapped sockeye salmon over GF pasta with lemons, anchovies, pine nuts and olives, check here. Hands down, the best meal at the event. Shauna (gluten-free girl) and Danny have a new cookbook coming out in September. You can pre-order it here.

Danny’s arugula, fig and bacon salad. It was divine. I had 5 servings.

No, this is not a photo of a blonde pony tail with mall bangs. It’s Morgan Spurlock of Super-Size Me fame being interviewed at the IFBC welcome party. He’s very funny. As was the delightful interviewer (who was that guy, someone please tell me). Morgan’s wife is Alex Jamieson, author of Living Vegan for Dummies. She did a presentation with Shauna on blogging for specialized diets. They were a lively and informative pair and the talk encouraged a lot of discussion from the audience. Awareness of food sensitivities is increasing and that’s a good thing. Thank you, ladies.

The garden mobile and the pork mobile.

Fresh flowers were everywhere. I love that. No bad moods allowed.

Pike Place Market. Can you find the spelling error? And the hip and groovy melon?

Peace, love, friends and food. What more could you ask for?
Melissa
xo

If I had more room in the title bar, I’d call this post, “inflammation, fuzz, food, inner space, enlightenment, movement, and twisty-bendy stuff.”

In case you’re wondering about the photo, cotton candy has nothing to do with this post, other than it looks exactly like fuzz. I wanted something that would visually compare to fuzz in case you wanted to opt out of the cadaver video.

I bet you’re curious, though.

I’m a nutritionist, but my college education began with a degree in exercise physiology. Because both disciplines are science-based, I’ve ended up taking anatomy, physiology, and bio-chem two different times, from different teachers, at different institutions. My first semester (20-some years ago) of anatomy included a cadaver lab. It was there that I found my religion (seriously) and began my intense fascination with how our bodies work from the inside out.

Before I was diagnosed with celiac disease, joint pain and inflammation where a daily thing for me. Nothing debilitating, but it was annoying and constant. I even slept with my arms in a pillow-version of traction because my shoulders hurt so much. I attributed the pain to a lifetime of physical activity and overuse. To make a long story short, a gluten-free, whole foods diet and lots of yoga solved my problems. No more inflammation and very little pain — as long as I eat well and move often. Bend, stretch, twist, twirl, and dance.

I’ll let somanaut Gil Hedley explain why. His approach to teaching anatomy and physiology is humorous, creative, and spiritually enlightening. He’s also brilliant and charmingly geeky, which I absolutely love.

Did that help (and isn’t Gil charming)? Doesn’t fuzz look like cotton candy? Well, there’s no need for either.

Movement is key, but so is food.

On to inflammation, which isn’t always a bad thing. It’s a natural and protective response by the immune system to infectious agents, toxins, tissue injury, temperature extremes, cooties and other icky things. It’s a bad thing when the response is misdirected, never shuts off and targets healthy tissue. Because inflammation is a general and non-specific protective mechanism, the response is similar whether the damage is caused by gluten cooties, poor diet, disease, a fall down the stairs or a misdirected hammer.

So — what can we do to decrease inflammation and enhance our health?

Make anti-inflammatory foods your foundation and twist, bend, stretch, twirl, and shake your booty every day. You might also consider some beneficial body work.

Here are 10 tips to get you started.

1. Eliminate or minimize processed foods, fast food and junk food. Avoid products containing trans-fats, partially hydrogenated fats, high-fructose corn syrup, chemicals, additives and other “non-food” ingredients. Sugar is also pro-inflammatory.
2. Choose healthy fats such as extra-virgin olive oil, coconut, avocados, nuts and seeds.
3. Avoid soda pop and opt for old-fashioned water or green tea. If you choose to drink alcohol, an occasional glass of red wine has been shown to be beneficial.
4. Choose a wide variety of fresh, colorful fruits and vegetables. Organic is best. Strive for 9 to 10 servings per day. Eat more veggies than fruit (5-6 servings of veggies, 3-4 servings of fruit). This is just a guideline.
5. Eat healthy non-gluten grains like teff, montina, quinoa, amaranth and brown rice. Legumes (beans, peas, lentils) are also a rich source of high-quality plant protein.
6. Choose nuts, seeds, raisins and dates for snacks or an occasional small serving of dark chocolate when you need a “sweet fix.”
7. Season foods with health-enhancing herbs and spices like garlic, capsicum, turmeric, cumin, ginger, cinnamon, parsley and cilantro. This list is endless.
8. The right balance of EFAs (essential fatty acids) is important. In general, omega-3s are anti-inflammatory and omega-6s are pro-inflammatory. I’ll do an entire post on this one of these days.
9. If you choose to eat animal products, 100% grass-fed, organic choices are best. Meat and dairy products from 100% grass-fed animals contain higher levels of CLA (conjugated linoleic acid), which studies show may fight inflammation and have anti-cancer properties.
10. Reduce stress, think positive thoughts, get adequate sleep and exercise.

Bottom line?

Your body truly is a temple. Treat it as such. Go inside, learn as much as you can about the inner workings that make up the divine space in which you live. As Gil so eloquently expresses in his book, Reconceiving My Body – Take Two, From The Heart, “I realized that I had been sitting for my whole life outside the doorsteps of the most finely wrought Cathedral ever built, without ever having gotten off my arse to walk through the doors and have a look about. My body in all its complexity represented the wonders and workings of God’s creation. Rather than being some insufferable obstacle to spiritual growth, my body as a temple could become my greatest resource for beholding the hidden face of the Divine within me.”

Go forth and explore inner space. The more we understand the magic of what’s going on inside our bodies, the more likely we are to appreciate and take care of this wonderful creation.

Peace, love and inner space!
Melissa

This is Redfish Lake located at the base of the Sawtooth Mountains in central Idaho. I just spent several days there enjoying the slow pace of camp life. The days were long and the western, starlit nights, cool and crisp. I loved it, and having spent time there as a child, it was a nostalgic trip back.

This post won’t be recipe-oriented, although I’ll include one at the end. It will be more of a contemplative ramble on fish, nutrition and ecosystems. All have to do with health, both ours and that of the environment. We are inseparably linked.

When I camped at Redfish Lake as a little girl, there were “red fish” in the lake, lots of them. Idaho’s Stanley basin (and Redfish Lake) is the spawning destination of Snake River sockeye salmon. These wild salmon hatch from eggs and make the epic voyage from freshwater mountain lakes and streams to the distant reaches of the Pacific Rim. They do this in the spring as young fish, migrating downriver to the Pacific Ocean to spend 2 to 5 years in the ocean growing strong and large enough to endure the journey back home to the lake or river where their life began. The sockeye salmon from Redfish Lake must travel almost 1000 miles gaining over 6,000 feet in elevation to return to their spawning grounds where they provide life for the next generation and then die.

How amazing and beautiful is that? The power of nature. It brings tears to my eyes.

Okay, I don’t want to make this an environmental rant, but before the many dams were built in the Pacific northwest, millions of salmon returned each year to spawn. Redfish Lake was full of red fish, the brilliantly colored sockeye salmon. Now, how do they migrate past eight dams, reservoirs and industrial blockades? Most don’t, and it impacts so many different ecosystems that it’s impossible to measure the consequences.

Back when the salmon migration was uninterrupted by damming the rivers, millions of pounds of high-quality nutrients were “delivered” to the plants, animals and people of the Pacific Northwest. A recent study * documented 137 species that benefit from the ocean-origin nutrients these salmon provide to the environment. Eagles and other raptors, bears, wolves, coyotes, insects, aquatic species, and many plants all thrive on these nutrients. Minerals from the ocean have even been detected in the leaves at the tops of trees. For centuries, the indigenous people of the northwest were sustained by the salmon and their connection between land and sea. Rapid industrialization has changed all that.

Thankfully there are people working to restore the rivers and the wild salmon. Snake River salmon were listed as an endangered species in 1991 and although recovery efforts are underway, it’s been a slow process.

Below is a photo I took of a print by Douglas S. Young and Richard D. Alsager. It tells the story of the sockeye salmon and Redfish Lake. I bought the print for my fly-fishing-guide son who studied fish biology and river restoration at the University of Montana. He and his fiancée will be married next summer on the shores of Redfish Lake.

In 1991, four sockeye salmon returned to Redfish Lake in the Stanley Basin, their ancestral spawning grounds. This journey of over 900 miles is the longest anadromous fish run in the lower 48 states. Over the past few decades Idaho has seen sockeye numbers plummet from tens of thousands to just the three males and one female sockeye in 1991. These four fish were trapped and utilized as important genetic contributors for future sockeye to be spawned and released in Idaho. The four fish that returned in 1991 exemplify the power, strength, and resolve that is so prevalent and unique to Idaho’s anadromous fish.

This limited edition print was produced in order for Idaho’s sockeye to come to life artistically. The original piece of work was done by actually painting the fish and pressing them on paper. The areas vacant of paint were then filled in with various colored pencils and pens. We felt that if this fish was to leave this earth forever, that at least an artistic record of the actual fish would be left behind as a reminder to you of how beautiful they were.

— Artwork and narration by Douglas S. Young and Richard D. Alsager

I believe that a deeper understanding and appreciation of where our food comes from brings with it greater health, both physically and spiritually. You won’t be eating any Snake River sockeye salmon, but if you enjoy the rich nourishment and delicate taste of wild Alaskan salmon, express some gratitude for the fish and admiration for its strength before taking your first bite.

If you choose to eat fish, according to the Monterey Bay Aquarium Seafood Watch, wild-caught Alaskan sockeye salmon is a sustainable choice. Check here for a detailed guide to fish conservation and the best seafood choices.

* The above study information came directly from the Save Our Wild Salmon website (almost word for word).

how to roast wild Alaskan sockeye salmon
(full of nourishing fats and healthy protein)
what you do
I see no reason to mess with this, just cook it as it is and enjoy the rich, deep flavor of the fish.
Preheat oven to 425 degrees. Place tin foil on a cookie sheet and lightly grease with olive oil. Carefully rinse and pat dry the salmon filet (any size). Pour a little olive oil in your hands and rub it on the entire fish. Place fish skin side down on the baking sheet. Sprinkle with a little sea salt and freshly ground pepper. Place in oven and cook for 10 to 20 minutes depending on thickness. Remove when fish flakes easily with a fork. Serve with lemon slices. Keep it simple. Appreciate the fish and enjoy!

My guy Fairbanks (Alaskan Malamute), doing some fishing at Redfish Lake. No luck.

Peace, love and river conservation.
Melissa
P.S. After writing this post, I ran across this wonderful blog (Idaho River Reflections), with an eloquent story (and gorgeous photographs) about the plight of the salmon. Please check it out.