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Cheers to a Hearty, Healthy Valentine’s Day!

By Elise Museles
Mindful Meals and More
Culinaria Cooking School

Despite our fast-paced world, we need to slow down, prepare a home-cooked meal, and spend quality time with those we love.

Eating consciously and making simple lifestyle changes will not only release you from the endless cycle of dieting, it will calm and relax you so that you can enjoy the wonderful life that you have created.

Here’s the key: Make changes slowly

1. The first step in changing the way you eat is to become conscious of what goes in your mouth. Think about what you are buying at the store. Ask yourself: Does this product deserve your hard-earned money? How will I feel when I eat it?

2. Next, pick one thing to change at a time. It can be as simple as switching from white bread to whole grain bread, adding more leafy greens to your dishes, or learning about the nutritious and fast-cooking grain quinoa (see the recipe on page 5).

3. Create the time to give you and your loved ones deeply nourishing food, and encourage everyone at the table to slow down and enjoy it one bite at a time.

Get started on February 14

Valentine’s Day is the perfect occasion to take the first step toward creating mindful meals. On pages 3 to 7 you’ll find recipes for an incredible hearty, healthy meal that you can prepare for your family on this special day.

The ingredients are easy to find (especially if you shop at Whole Foods), and the techniques are simple to follow. Best of all, the dishes are delicious, and so good for you. Here’s to your good health!

Page 2: Be mindful about your meals
Page 3: Arugula Salad
Page 4: Roasted Chicken
Page 5: Quinoa with Dried Fruit
Page 6: Roasted Brussels Sprouts
Page 7: Carmelized Bananas

About Elise Museles

As the founder of Kale & Chocolate, Elise works together with her clients to transform the way they eat and live by integrating small changes that will last a lifetime. Her goal is to inspire and empower people to bring out the nutritionist within and make lifestyle changes that are not only better for them as individuals but for the planet as well.

Don't Miss These Classes at Culinaria Cooking School: February 2011

Tonight: Friday, February 11
• A Caribbean Fiesta, 7-10 pm, $70
• Southern Italian Pasta Sauces, 7-10 pm, $65

Saturday, February 12
• Child & Parent: Valentine’s Day Brunch
9:30 am-noon, $80 / pair
• Weekend Entertaining: Breakfast, 1:30-4:30 pm, $65
• Italian Classics, 7-10 pm, $70
• Stews of the World, 7-10 pm, $65

Monday, February 14
• Join Us for Valentine’s Day Dinner for Two on Feb. 14, 7-10 pm, $120 / couple
While making dinner at home can certainly be romantic, it would be fun to have the night off. So leave the cooking to us! From 7-10 p.m., we are hosting a special demonstration class / feast. Wine Director John Peters will be pouring the wine, while Chefs Robyn Alexander and Stephen Sands prepare and serve Basil-Eggplant Soup, Grilled Sea Scallops with Basil and Lavender Essence, Pasta with Asparagus, Chicken with Gorgonzola, and for dessert, Warm Chocolate Cake with Grand Marnier Whipped Cream. Yum!

Tuesday, February 15
• Pairing Wine with Food 101, 7:30-9:30 pm, $85

Wednesday, February 16
• Potato Gnocchi, 1:30-4:30 pm, $65
• Mindful Meals and More, 7-9 pm, $65

Thursday, February 17
• Wine Class: The Wines of Australia, 7:30-9:30 pm, $65

Friday, February 18
• Ladies Lunch Bunch, 11:30 am-1:30 pm, $65
• The Art of Fondue, 1:30-4:30 pm, $65
• Flavors of New Orleans, 7-10 pm, $65

Saturday, February 19
• Another Sunday Brunch, 9:30 am-12:30 pm, $65
• The Art of the Tart, 1:30-4:30 pm, $65
• Northern Italian Dinner, 7-10 pm, $70

Monday, February 21
• Coffee & Chocolate, 1:30-4:30 pm, $65
• The Art of Ravioli Making, 1:30-4:30 pm, $65
• Entertaining with Style, 7-10 pm, $65

Tuesday, February 22
• Cheese and Wine 101, 7:30-9:30 pm, $75

Wednesday, February 23
• Knife Skills, 9:30 am-12:30 pm, $65
• Cooking for ADD & ADHD, 1:30-4:40 pm, $65
• The Soups of Winter, 7-10 pm, $65

Thursday, February 24
• The Wines of South Africa, 7:30-9:30 pm, $65
• Southern BBQ Vegetarian Style, 7-10 pm, $65

Friday, February 25
• Stuffed Pasta, 1:30-4:30 pm, $65
• Secrets from an Italian Baker I, 7-10 pm, $65
• Regional Comfort Food, 7-10 pm, $70

Saturday, February 26
• Sauce Workshop I: Basic White Sauces, 1:30-4:30 pm, $65
• The Dinner Party, 7-10 pm, $70
• Couples Cooking: Bay Area Bistro, 7-10 pm, $120 / couple

Monday, February 28
• Southern Cajun Sunday Dinner, 7-10 pm, $65
• Southern Italian Dinner, 7-10 pm, $65

To ensure your space in class, sign up at least 72 hours prior at

Next: Making Mindful Meals and More