Welcome to the first monthly issue of The Art of Appetite. Ok, technically not my first post here on Substack…but October felt like the perfect month to return to the page and reimagine this column. The air shifts, meals get cozier, outfits become layered, and our routines turn inward. It feels like a season made for appetite, in every sense of the word.

I’ll be honest: I’m a creature of habit, and change often feels intimidating. But each new season carries its own invitation—to expand, to grow, to reframe. That’s what excites me with this now. My training is as a registered dietitian, but my work has always stretched beyond nutrition. True health and wellness is a collection of things: food and exercise, yes, but also the rituals, aesthetics, and small habits that add up to a life that feels truly aligned and grounded.

To me, appetite is all-encompassing. It’s a metaphor for what we crave and seek out as nourishment—physically, emotionally, aesthetically, and intellectually. A perfectly balanced recipe. A jacket that makes an outfit. Skincare that feels like an experience. A good book. Movement.

This is a space for exploring everything we’re hungry for, on and beyond the plate.

Thank you for being here~

Seasonal Inspiration

• In Season: Figs! Slice them into salads or pair with cheese, nuts, and something crunchy. Their purple/mauve/greenish colors would make for cute outfit inspo too, no?

• On My Nightstand: The Most Fun We Ever Had by Claire Lombardo—sprawling, heartfelt, perfect for cozy nights in.

• Rituals:

  • Lighting candles at dinner, even if it’s just Tuesday pasta.

  • Color walks: the changing leaves make this so much fun and I’m loving the intention it brings to my day. The pup enjoys the slower-paced long walk too :)

  • Saving quotes to my camera roll.

On My Plate

Homemade Butter
This sounds more daunting than it actually is. Whipping up your own butter elevates even the simplest dish, plus you have full control over the quality of your ingredients. I recommend a high-quality cream (local if possible—Straus is my personal favorite here in Northern California). Spread it on warm bread, use in decadent homemade cookie recipe, or melt it into your soup. This is a totally impressive (but easy) recipe everyone will love!

Style Notes

Suede + Lace - Still warm but craving a fall wardrobe? Enter suede. A suede accent ~whispers~ autumn even if you’re still sipping iced coffee in 75° San Francisco weather (me right now, sigh). But suede alone can feel heavy in this in-between weather, so pair with lace and you’ve go yourself a seasonal compromise. The delicate texture of lace balances suede’s weight, keeping the outfit breezy while still on-season. I’m thinking a basic ribbed tank under a suede jacket + silk/lace skirt with kitten heels or boots will be a go-to in my closet. Light enough for when fall still feels like summer but still on par with the season.

What’s in my cart: J.Crew Berkeley large tote in suede, Either/Or The Heeled Ballet (blue), a vintage suede fringe jacket (keeping my eye on vintage resellers and eBay), Reformation Carolina Silk Skirt, Rumored Little House Midi Dress, Mango Burgundy Embroidered Sheer Top, Gap Suede Belt in Dark Navy.

Wellness Finds

Sipping Broth
Think of this as tea’s savory cousin. Millie’s Sipping Broth is my absolute favorite, conveniently packaged in sachets for on-the-go. Warm, nourishing, and comforting without being heavy. It’s the kind of bev that just makes sense for a long day. I love these for when in the office—cold AC + a warm Thai Lemongrass broth…sign me up!

Nuxe Huile Prodigieuse Oil
A multi-tasker I’ve loved for years. I use this product for quite literally everything—hair for shine, décolletage and legs for a nice glow, and cuticles for some extra hydration. The scent is delicate and clean, and is in a glass spray bottle for easy application. I am certain this oil will continue to be in my rotation for a long time.

Dr. Hauschka Soothing Day Lotion
A long-awaited repurchase for me. Lightweight yet deeply calming, this lotion is made for transitional weather when your skin can’t decide if it’s dry, sensitive, or just cranky (same). It layers easily under makeup, sinks in without greasiness, and is infused with rose (my favorite note in skincare) with just a hint of something earthy and “woo.” An underrated classic that’s absolutely worth the buy.

Closing Note

As the seasons change, so do the opportunities around us. Just as the air shifts and the light softens, we have a chance to refresh our routines, explore new flavors, and layer our wardrobes in ways that are cute and creative, albeit functional. Each transition invites small experiments: trying a new recipe, adding a mindful habit, or playing with a pop of color in your wardrobe (mine is blue accessories, can you tell?). Here’s to a new season, full of curiosity, comfort, and little pleasures.

That’s it for this first edit (eek!)—my hope is that each month you’ll find something to cook, to wear, and to enjoy~

I can’t wait to share more!

-Bree

Ingredients

• 1/2 cup (1 stick) unsalted butter, softened (my favorite for baking is Vital Farms butter)

• 1/4 cup granulated sugar (can be substituted with coconut sugar for a lower glycemic option)

• 2 tablespoons light brown sugar, packed

• 1 cup all-purpose flour

• 1/2 teaspoon vanilla extract

• 1/4 teaspoon salt

• 1/4 cup finely chopped dried apricots

• 1/2 tablespoon fresh thyme leaves, roughly chopped

Instructions

1. Cream the butter, granulated sugar, and brown sugar together in a medium bowl using an electric mixer until light and fluffy.

2. Add the vanilla extract to the butter mixture, mixing until combined.

3. In a separate bowl, whisk together the flour and salt.

4. Gradually add the flour mixture to the butter mixture, mixing on low speed until just combined.

5. Fold in the chopped dried apricots and thyme until evenly distributed throughout the dough.

6. Turn the dough out onto a lightly floured surface and gently knead it into a ball. Flatten the dough into a disk, wrap it in plastic wrap, and refrigerate for about 20 minutes to firm up.

7. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.

8. Roll out the dough on a lightly floured surface to about 1/4-inch thickness. Use a cookie cutter to cut out shapes and place them onto the prepared baking sheet.

9. Bake for 10-12 minutes, or until the edges are lightly golden.

10. Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

Health Benefits:

1. Dried Apricots: Rich in fiber, vitamins A and C, and potassium, dried apricots support digestive health, boost immune function, and promote heart health.

2. Thyme: This herb is known for its antioxidant properties and has been a number of nutrients that support immune health. Its aromatic qualities may also support mood, though more research is needed.

3. Butter (Butyrate): Butter is a natural source of butyrate, a short-chain fatty acid that plays a key role in gut health. Butyrate is has been shown to support the health of the gut lining and reduce inflammation. While butter should be enjoyed in moderation due to its high saturated fat content, the butyrate it contains may have beneficial effects on overall gut health.

A perfect little bite, especially with a cup of tea.

Perfect for a nutritious breakfast or snack, this whole-grain toast is topped with creamy ricotta, juicy cherries, and a drizzle of honey

Recipe prepares 2 toasts

Ingredients:

• 2 slices of whole-grain bread (for added fiber and nutrients)

• 1 cup of ricotta cheese (Kite Hill Almond Ricotta for plant based option)

• 1 cup of fresh cherries, pitted and halved

• 2 tablespoons of honey (or maple syrup)

• 1 tablespoon balsamic glaze

• 1 tablespoon of ground flax seeds (for added omega-3 fatty acids and fiber)

• 1 teaspoon of lemon zest (for a fresh, zesty flavor)

Directions

1. Prepare the Ricotta Mixture: In a small bowl, mix the ricotta cheese with the ground flax seeds and lemon zest until well combined.

2. Prepare the Cherries: mix the halved cherries with balsamic.

3. Toast the Toast: Toast as desired

4. Assemble the Toast: Spread a generous layer of the ricotta mixture onto each slice of toasted bread.Top each slice with the halved cherry mixture.

5. Top: Drizzle honey or maple syrup over the cherries and ricotta.

6. Serve immediately and enjoy your nutritious and delicious cherry ricotta toast!

Nutritional Benefits:

• Whole-grain bread: Provides fiber, vitamins, and minerals.

• Ricotta cheese: A source of protein and calcium.

• Cherries: Rich in antioxidants and vitamins.

• Flax seeds: Packed with omega-3 fatty acids and fiber.

As a dietitian I often get asked if purchasing organic is necessary for good health. The short answer is no, but do what you can to minimize non-biologic pesticide exposure if purchasing conventional. Organic produce is grown without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). This means fewer harmful chemicals on your food and in the environment.

I do want to make it clear that organic does not = pesticide free. Rather, the type of pesticides used are different. The pesticides used in organic agriculture are typically naturally derived and made with ingredients such as minerals or plant extracts. Note that not all natural materials can be used, for example arsenic which has known health risks.

Pesticides are used to kill off pests (such as bugs and other microorganisms) that put a crop at risk. As such, some synthetic substances are permitted in organic farming, but must not contribute to the contamination of crops, soil, or water. See list here: The National List of Allowed and Prohibited Substances

Choosing Organic Produce:

To make grocery shopping flexible, my rule of thumb for fruits and vegetables is choose organic if you plan to eat the skin. The skin or outer layer of produce will have greater pesticide residues because it is directly exposed to any agricultural chemicals used. The skins of many fruits and vegetables are rich in fiber, vitamins, and antioxidants. So choosing organic with produce with edible skin such as berries, peaches, and apples helps ensure you get these benefits without the added risk of synthetic pesticides. Produce with thick or inedible skins, such as bananas, avocados, and oranges, will not be directly exposed to pesticide residues in the edible parts so these are fine to purchase conventionally.

The Environmental Working Group (EWG) publishes an annual list called the "Dirty Dozen," which identifies the top 12 fruits and vegetables with the most pesticide residues. For 2024, the list includes:

1. Strawberries

2. Spinach

3. Kale, Collard, and Mustard Greens

4. Peaches

5. Pears

6. Nectarines

7. Apples

8. Grapes

9. Bell and Hot Peppers

10. Cherries

11. Blueberries

12. Green Beans

These items are generally considered the best to buy organic to reduce exposure to pesticides. Conversely, the "Clean Fifteen" list includes produce with the least pesticide residues, which are generally safe to buy conventionally grown.

Tips for washing your produce to remove pesticide residue:

Cleaning produce can remove some pesticide residues and is an important step to ensure the food you eat is safe. While buying organic can reduce pesticide exposure, it’s still beneficial to clean all fruits and vegetables thoroughly (whether you are eating the skin or not). Here are some common methods:

1. Water Rinse & Scrub: Rinse your produce under cold running water for 30 seconds to 1 minute. Use your hands to rub the surface to help remove residues. Physical scrubbing with a produce cleaning brush may also help remove more residues, especially from produce with thicker skins and with crevasses.

2. Baking Soda Solution: Dissolve one teaspoon of baking soda in two cups of water. Soak the produce for 15 minutes, then rinse well with cold water.

3. Vinegar Solution: Mix one part white vinegar with three parts water. Soak the produce in the solution for 2-5 minutes, then rinse thoroughly with cold water. Note that this method may leave a slight vinegar taste on porous produce.

Avoid commercial produce washes. These products are not approved or labeled by the U.S. Food and Drug Administration (FDA) for use on foods. More info here.

Additional Tips: After washing, dry the produce with a clean paper towel to remove any remaining residues and bacteria. Make it a habit to clean all produce, whether it's organic or conventionally grown, to ensure it’s as safe and clean as possible.

Additional resources to learn more about organic produce:

USDA Certified Organic: Understanding the Basics

EPA - Organic Farming

Like every star, fat too has both groupies and haters. There is the carnivore diet crowd, Team Raw Milk (full fat and unpasteurized, cream top if possible), the omega’s adding in nuts and fish daily, and of course the fast food junkies and low-fat diet fanatics.

Now I’m not here to tell you that a low-fat diet won’t work to some degree, but rather that you can have your fat and eat it too. Let’s roll with an example: bread - a tasty, diverse food usually made with a base of flour, water, leavener (such as yeast) and sometimes other ingredients. Bread alone is tasty, but it’s pretty carb heavy and, unless made with a whole grain, is generally low in fiber. This means that it may be more likely to spike blood sugar. But here’s why fat can improve the situation - if you have your bread with butter (or really any type of fat or oil that is), the fat will slow down the digestion of carbohydrates and you may have more sustained energy and less craving for more.

Fat is "satiating," meaning it keeps you full and satisfied longer. It's the reason you can eat a handful of almonds and feel content, rather than devouring an entire bag of mini pretzels and still feel hungry. Fat is like the wise elder of the macronutrients, knowing that quality trumps quantity every time.

Now, you may be thinking. Did this dietitian just write that butter is ok to eat. Yes, yes I did. But I’m not coming at it with the perspective that butter is a health food, but rather that consuming it in moderation can be part of a healthy diet and also aid satiety. This is especially important for those who might feel frustrated with portion control. Adding a fat, even butter, could help you eat less overall. There is much to this story, such as saturated vs. unsaturated fats and the similar satiating role of protein, but I will save those tales for another day…

All this to say. You should really be buttering your toast…or at least adding some other source of fat such as avocado, nut butter, or olive oil. And if want to bulk up your carbs a bit even further, opt for a whole grain or include a fiber-containing food such as fruit (this elevates your toast a bit too 😉).