I recently had the opportunity to attend a weeklong training in Napa, Calif., called Healthy Kitchens, Healthy Lives. It was a continuing medical education conference put on by the Culinary Institute of America and Harvard T.H. Chan School of Public Health Department of Nutrition.

The goal was to learn more about cultivating healthy eating and lifestyle habits — preparing delicious, nutritious meals while being mindful of time, convenience and costs. That’s a tall order.

We cooked and heard from giants in the nutrition world like Walter Willett, author of “Eat, Drink and Be Healthy,” and Linda Shiue, a medical doctor and author of “Spicebox Kitchen: Eat Well and Be Healthy with Globally Inspired, Vegetable-Forward Recipes.” We also learned about food insecurity, cultivating healthy habits, nurturing a healthy gut microbiome and the Mediterranean diet. It was research-based and geared to helping those in the medical profession help their patients eat healthier.

One of my personal takeaways was to pay more attention to flavor in the dishes I make. I learned to do that through having a heavier hand with spices and using more fresh herbs.

“Eating well is about food and health but equally about celebration and community,” Shiue said. “There is a world of flavor, and the passport is spices.”

She connected her love of food and cooking to her work as a primary care physician eight years ago, when she attended the same conference.

“We reviewed the latest updates in nutrition science, and how this knowledge could help patients,” Shiue said. “We were also taught to cook incredibly delicious food that was also healthy supportive by the culinary school’s chef-instructors.”

Shiue believes about 75% of physician office visits are due to lifestyle-related conditions. Half of premature deaths are attributable to an overfed yet malnourished society. Only 10% of Americans meet dietary guidelines. The alternative is culinary medicine — healthy eating with plenty of fruits, vegetables, whole grains, lean protein, low-fat dairy and water. That’s the pattern offered by the Dietary Guidelines and the Mediterranean dietary pattern.

I came home challenged to try to eat 30 different plants and vegetables in a week’s time — a little more than four a day — while incorporating moderation, balance and variety.

Here’s a recipe from Shiue’s book to get you started. Her recipe is done on the stovetop; you can also roast the Brussels sprouts in the oven at 425 degrees F.

Gateway Brussels Sprouts

6 tablespoons pine nuts
5 tablespoons olive oil
1 medium size onion, thinly sliced
Salt and freshly ground pepper
2 garlic cloves, coarsely chopped
2 pounds Brussels sprouts, stems trimmed, sliced in half lengthwise
¼ cup water, plus more if needed
¼ cup pure maple syrup

Heat a small, dry skillet over medium-low heat; then add pine nuts. Allow to toast until golden, about five minutes, stirring or sauteing every minute or so to prevent burning. Remove from heat when toasted.

Heat 2 tablespoons olive oil in a medium skillet with a lid over medium-low heat; then add onion and a pinch or two of salt. Cover and allow to cook slowly until caramelized, about 30 minutes, stirring every five minutes. Each time you stir, add a bit of water if the onion is beginning to dry out. Remove from heat when onion is browned and soft.

In a large skillet with a lid, heat remaining 3 tablespoons olive oil over medium heat. Add garlic and saute until golden; then transfer to a plate and set aside.

Next, add Brussels sprouts, cut side down, to same pan in a single layer, and cook, uncovered, over medium-high heat. Some leaves may fall off — add these to the pan. Sprinkle evenly with a few pinches of salt and pepper. After a minute, check to see whether cut sides have browned. When lightly golden, turn over Brussels sprouts with a spatula. Add ¼ cup water, cover pan, lower heat to medium-low and cook for about three minutes, or until most of the liquid has evaporated and Brussels sprouts are fork-tender. Add maple syrup and stir. Increase heat to medium and cook, uncovered, until syrup begins to bubble, a minute or less.

Turn off heat, add sauteed garlic, caramelized onion and pine nuts, and toss together. Serves 12.

Fish Tacos

Canola oil
2 pounds salmon, cod or other fish (frozen or fresh)
1 teaspoon chipotle powder
1 teaspoon ground cumin
Grated zest of 1 lime
1½ teaspoons kosher salt
Juice of 1 lime
Corn tortillas, warmed

Preheat oven to 425 degrees F. Brush a foil-lined baking sheet with oil and place fish on it. Squeeze lime juice evenly over top of fish and then rub with spice rub. To make spice rub: Mix chipotle powder, cumin, lime zest and salt in a small bowl. Roast for 12 to 15 minutes, depending on thickness of fish, or until cooked through. It will flake easily with a fork when done. Slice into bite-size strips, then place on tortillas. Garnish with shredded cabbage, pineapple and sliced avocado. Serves eight.

Fargo Ware is a registered dietitian with Southern Illinois University Medical School in Springfield, Ill. Send recipe ideas to her at [email protected].