Enchantment is a good name for the resort, as much about the property enchants, especially the Sedona location in the midst of the awesome red rocks of Boynton Canyon and the sophisticated Southwest-style accommodations. But perhaps the most enchanting aspect of Enchantment is the resort’s spa, Miiamo, (pronounced: me ah’ mo).

The word “mii amo” comes from the Yuman (an Arizona Native American tribe) word for “journey,’ and the spa helps guests journey into well-being. Treatments focus on the Native American and Ayurvedic; classes cover everything from Qi Gong to photography; and a slew of activities include hiking and mountain biking in the glorious Arizona surroundings.

Enchantment guests can use Mii amo as a day spa, but Mii amo is also an inclusive destination spa, complete with its own accommodations, shop and café.  It’s the café that grabs my heart.

It would be a transgression to use the word deprivation in connection with Mii amo Café’s food. The dishes are intelligently low calorie, low cholesterol, and organic whenever possible, but dishes are also so packed with flavor and beautifully presented, that one feels not only satisfied eating them, but also privileged.

Lucky for home cooks who want to sample some of Mii amo’s food magic, Enchantment chefs have recently released A JOURNEY OF TASTE (Chronicle books, 144 pages, $35), a cookbook containing about 50 of the spa’s most requested recipes.

A Journey of Taste's book jacket

Mii amo doesn’t serve traditional restrictive spa food, and likewise, the book is not your ordinary cookbook.

The book’s introduction tells more about the history of the spa and a typical day at the spa than about preparing spa food. And snippets of introductory information are meant to inspire the cook, rather than educate. Consider:

“When each bite is a delight, less is more.”

Steve Sicinski and Steve Bernstein, chefs whose recipes fill A Journey of Taste

“High-quality ingredients can be used in smaller measures because their taste carries culinary weight.”

“Delicious food feeds not just the body, but the soul.”

Recipes form the core of the book and these are divided into four chapters: Breakfast, Lunch, Dinner and Dessert. Appetizers, sauces, side dishes and beverages are incorporated into each “meal” chapter.

The book offers one recipe per page. Some recipes such as the Dried Fruit Compote have only two ingredients and two instruction sentences leaving much empty white space on the 9-3/4 by 10-inch page. Other recipes are longer. The Vegetarian Chili instructions run five paragraphs and the ingredient list has 27 items–one of them a vegetable stock with its own complete sub recipe on a different page; the vegetable stock calls for 13 ingredients. But even the more complicated recipes have easy to follow instructions, although some dishes such as the Filet Mignon with Truffled Peruvian Potatoes and Wild Mushroom Demi-glace take a little time- juggling, easier for a restaurant cook than a home cook trying to get a meal on the table. All recipes come with a nutritional analysis and a note on serving size. Serving suggestions and presentation tips are incorporated into most recipes.

Not all recipes have photos, which is a shame, as photos add a reference for the cook. Beside Mii amo believes that “Food should look beautiful as well as taste fantastic,” and visuals are an essential part of Mii amo food’s appeal.

Another small objection to this book is the section offering menu suggestions: For example the book suggests serving Apple Cottage Griddle Cakes with a Mayan Breeze Smoothie and a Blueberry Muffin. The griddle cakes are so good they don’t need a muffin—and besides, it seems odd to pair dishes based on apples and blueberries—fruits with different peak periods.

A JOURNEY OF TASTE may not be the ultimate reference cookbook, but the recipes are worth having and should please anybody trying to eat well and stay well.

The book is available from Mii amo’s shop and a sneak preview is available here:

APPLE COTTAGE GRIDDLE CAKES

Serves 5

1-1/4 cups all-purpose flour

1/4 cup sugar

1/2 teaspoon baking powder

1/8 teaspoon salt

1/4 cup low-fat buttermilk

1 large egg

1 large egg white

1 large tart green apple, such as Granny Smith, peeled, cored and coarsely grated

1 teaspoon finely grated lemon zest

1 cup low-fat or nonfat cottage cheese

I teaspoon canola or vegetable oil

Shreds of tart apple add moisture as well as flavor to these popular griddle cakes. Serve them warm, drizzled lightly with honey or brown rice syrup, or topped with fresh seasonal fruit.

Preheat an electric or stovetop griddle to about 375 degrees F. In a medium bowl, combine the flour, sugar, baking powder, and salt. Whisk gently to blend.

In a large bowl, whisk together the buttermilk, egg, and egg white until blended Stir in the apple and lemon zest. Add dry ingredients, folding until nearly blended. Fold in the cottage cheese.

Spray the hot griddle with the oil. Working in batches, spoon or ladle 1/4-cup portions of the batter onto the griddle, leaving about 2 inches between each griddle cake. Cook for about 3 minutes, or until bubbly and set around the edges. Turn over and cook 2 minutes longer, until cooked through and lightly golden. Keep the cooked griddle cakes warm while you cook the remaining batter. To serve, top as desired and serve warm.

251 cal. 4 g fat, 13 g prot, 45 g carb

I’ve been a long-time fan of Scott Uehlein, Canyon Ranch’s corporate chef and author of NOURISH—so am not surprised at the high quality his newest book which, in addition to recipes, includes photos, nutritional information and helpful hints. Gotta confess, I find some of the hints as inspiring as the recipes—for example what dieter could not love the nutrition note accompanying the warm chocolate cake recipe “Nutrition Note: We are so happy to tell you again how healthy chocolate is.”

Scott Uehlein, Canyon Ranch Chef

Thank you Scott—your book is terrific and I am so happy to have it in my collection.

Nourish is a Viking Studio publication with a list price of $40. For a tasty sample of a typical recipe try this:

BEEF SHORT RIBS

Makes 4 serving

2 pounds bone-in beef short ribs or 1 pound boneless short ribs

2 cups Mongolian BBQ Sauce (recipe follows)

2 cups water

1/4 cup firmly packed brown sugar

Pre heat oven to 350 degrees F.

Sear the short ribs in a large heavy-bottomed pan over medium-high heat for 1 to 2 minutes on each side. Place in a shallow glass baking dish with a cover.

Combine the BBQ sauce, water, and brown sugar in a medium bowl and mix well. Pour over ribs. Cover tightly and roast for 2 to 3 hours, or until tender.

Serve 2 ribs with 2 tablespoons sauce,1/2 cup mashed potatoes and 1/2 cup braised red cabbage (recipes for potatoes and cabbage are included in NOURISH)

Each serving contains: 370 calories, 35 g carbohydrate, 15 g fat, 58 mg cholesterol, 22g protein, 740 mg sodium, 4 g fiber.

Beef Short Ribs

MONGOLIAN BBQ SAUCE

Makes sixteen 2-tablespoon servings

1/2 cup plus 2 tablespoons low-sodium tamari sauce

2 tablespoons evaporated cane juice

1/4 cup rice vinegar

1 tablespoon sesame oil

1/2 cup sake

1/3 cup plus 2 tablespoons water

1/3 cup low-sodium ketchup

Pinch ground coriander

Pinch ground ginger

1/4 teaspoon crushed red pepper flakes

1/4 cup minced leeks, white part only

2 teaspoons minced garlic

2 teaspoons minced fresh ginger

Combine the 1/2 cup tamari, the cane juice, rice vinegar, sesame oil, sake, and the 1/3 cup water and bring to a boil over medium heat, then reduce to low. Add the ketchup, coriander, ground ginger, and red pepper flakes. Simmer for a 10 minutes. Remove from the heat.

Combine the leeks, garlic, fresh ginger, the 2 tablespoons water, and the 2 tablespoons tamari.

Add the leek mixture to the sauce mixture and stir until combined.

Each serving contains: 35 calories, 4 g carbohydrate, trace fat, 0 mg cholesterol, trace protein, 288mg sodium, trace fiber.

Each morning, staff at Miraval would gather a group and practice mindful eating at breakfast. Once was enough for most participants to understand the potential of the exercise and those who repeated the experience became long-time converts and practitioners.

Call it what you want: meditative eating, mindful eating, eating with intention—once learned, the benefits are life-changing, but let me cut to the chase:

HOW TO SAVOR FOOD, CONTROL EATING AND UPGRADE YOUR COOKING IN 10 EASY STEPS

or more simply

THE 10 STEP PROGRAM TO MORE MINDFUL EATING

1. Set a pleasant place to eat at an uncluttered table. Turn off phones, radios, televisions and/or anything else that might cause distractions.

2. Prepare a simple meal or snack. Choose uncomplicated foods that you like and that vary in texture, taste and color. Arrange the food on a plate. Don’t over fill the plate.

3. Sit at the table and place the plate of food in front of you.

4. Close your eyes and take three long slow breaths. Think of your breathing. Then breath normally while you count to 30. Open your eyes.

5. Look at the food. Notice colors and shapes.

6. Pick up a utensil; take a small bite. Put the utensil down.

7. Chew slowly, paying attention to taste and texture of the bite. Is the bite juicy? Dry? Crunchy? Salty or sweet?  Prolong the chewing to analyze all you can about the bite.

8. Become aware of your intention to swallow the food. Swallow giving the swallow full concentration. Notice tastes lingering in your mouth. Notice how your body feels. Sit still for a moment or two. Savor.

9. Continue eating in silence, putting the utensil down after every bite and noticing attributes of every bite. Take time. Chew slowly. Swallow with intention. Notice when you begin to feel satisfied. On a scale of 1 to 10, with 1 being ravenous and 10 being Thanksgiving stuffed, notice when you reach a 4 or 5. Stop just when you are satisfied. Note where you are on the number scale—maybe a 6, no more than a 7.

10. After eating to satisfaction level, stop. Put utensil down. Put hands in lap. Sit for a few moments and reflect on the food you consumed and how it makes you feel.