A French Lesson: How to Eat Gourmet Everyday, Intentionally

Recipe: Juicy Persimmon Bread (GF, DF & blood-sugar friendly!)

Supported by these incredible, celebrated & brilliant women: Dr. Rosa Keller PhD RD Nutrition Science, Dr. Ricki Pollycove Holistic OBGYN, Dr. Mandy Carrol Murphy MPH RD, and Dr. Claire Packer, OBGYN Resident

Open this in Substack to comment, like and message me. 🙂 

*This newsletter is not intended to be medical advice.

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Hi friends! 

I’m excited to be back from a wonderful trip visiting friends and family across the USA after spending 9 months in France. I’m a big fan of France, as you probably know, but the USA is pretty darn cool too (despite what some of you might be thinking right now…). Don’t worry - this newsletter will not be about the election…it will be about a different country. However, I did just read one funny quote: 

What a year this week has been….and it’s not even Friday. - Julia Turshen

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• What I’m Reading: The Paris Novel (It was a gift from Diane, and is an enjoyable journey!)

• What I’m Listening To: The Birkenstock Story and Gorgeous by T. Swift (she’s singing about you!)

• What I’m Cooking: Juicy Persimmon Bread

• What Else Is Making Me Happy: Swimming. After a knee injury, I’ve started spending more time in the pool and ocean. That head-to-toe high lasts all day—this is your sign to squeeze in some time in the water if you have the option!

• What My Goal of the Week Is: Making decisions more quickly and confidently. Big or small, decisions don’t need to weigh us down. The most important part is how we react to the outcome.

Any of these resonate with you? What’s your goal of the week? Comment below or let me know in the chat! 👇🏼

Jump to Recipe: Juicy Persimmon Bread

Photo cred: Becca at cooking-therapy.com

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It only felt right to share some French inspiration.

Living in France has opened my eyes to some things I expected, and others that took me by surprise. Food in France is more than something to eat; it’s a lifestyle, a philosophy, and above all, an art form. 

One particular lesson stands out to me: the French meaning of gourmet. When I first moved here, a French gal Talia told me that I don’t truly understand what gourmet means…and I was a little offended to be honest.

But after almost a year living here, I’ve come to understand that it’s not about indulging in extravagance or chasing luxury, as I had thought before. It’s about savoring simplicity, respecting ingredients, and approaching food with intention.

The French believe food should be honored for its natural flavor, origins, and seasonality. Even though I’ve been a professional chef for over 10 years, it took me at long time to absorb what this truly means for everyday life.

And this is a philosophy that I’ve found helpful in the world of health - mentally and physically - when it comes to food. So I thought I’d share with you.

To the French, simplicity is everything.

They don’t believe in overcomplicating dishes with tons of ingredients. Instead, each meal is crafted to highlight the seasonal ingredient itself.

Imagine a simple, roasted leek or onion, seasoned just enough to bring out its natural sweetness, lying on a bed of an almond-ricotta and topped with chopped kiwis. WOAH. This was a dish we enjoyed in January at Cheri Bibi and has been one to remember. 

There’s no need to add more or pile on complexity—it’s about letting each bite speak for itself with three simple, seasonal ingredients.

Intentional eating means being thoughtful about:

• Where your food comes from

• How it’s prepared

• Why it’s on your plate

When we focus on the pure taste of an ingredient, we experience it more deeply. Instead of masking it with other flavors, we savor the richness of its simplicity.

Respecting food is all about honoring where it comes from and choosing it thoughtfully.

In France, people don’t just grab whatever is available—they look for ingredients that are in season and at their peak. 

Almost all restaurants serve dishes made from similar ingredients, but because they’re seasonal, they’re also exceptional. I once thought gourmet meant fancy, extravagant, and copious. But the French version resonates more deeply—it’s about quality, seasonality, and the different ways of preparing the same ingredients so you can appreciate them in new forms each time.

For example, when grocery shopping one day, a woman working at the store pointed out:
When it comes to organic choices, it’s not just a personal health decision; it’s a way to “cast a vote” for the health of the entire system. Choosing organic, for instance, doesn’t just reduce pesticides in our food; it reduces them in the lives of the farm workers who grow it & pick it, the soil it’s grown in, and the communities around it.

Intentional eating goes beyond taste—it’s a vote for a healthier food system.
For example:

• Organic: Supports sustainable practices and reduces pesticide exposure for workers

• Local: Cuts down on transportation and keeps seasonal produce fresh

*Important*

Note for your hormones and your fertility: One study showed that people in farming areas with high pesticide use have between 38-75% lower sperm counts than those in urban areas. That’s a reminder of the impact our choices have on everyone involved in bringing food to our tables. (source)

In France, eating is not something to be rushed. For every meal.

I know it seems hard to imagine, but somehow they make it a priority and they swing it. Meals are a time to be present, to connect—with food, with others, and with ourselves. There’s no “eat and go” mentality here (and to be honest, I wish there were more to-go options!). Each bite is meant to be savored, each meal a joyful ritual.

People don’t eat at their desks or scroll through their phones while they munch. They take a break, enjoy the food, and feel satisfied. I’ll 100% admit that I’m still guilty of eating at my desk or with my phone when I’m alone, but I am an anomaly here. And when people walk by me eating in front of my computer, they can’t help but say, “Bon appetit!” to wish me a nice moment with my meal.  

But when I, and others take this slow, mindful approach to eating, it helps with digestion, reduces stress, and makes me wonder if it’s part of the reason why obesity and metabolic issues aren’t as common here.

In France, intentional eating means putting thought into:

• Where your food is sourced

• How it’s served and enjoyed

• The experience of sharing it with others

Connection with your food, others, and oneself—this is the French way, every single day. And it’s taught me so much about making meals into moments of joy and gratitude.

Takeaways for the Week

• Look for the story behind your food: Where did it come from? How was it prepared? Is it seasonal? 

• Cast your vote for health: Every choice matters. Choosing organic and local is a way to support your well-being and the health of others. (Not to mention more sustainable.) If you have the option, and can afford it, choose organic and local.

• Enjoy meals without distractions: Turn off screens and savor each bite, even if for just a couple of minutes. Let food be a moment of pleasure and connection. You’ll find more satisfaction, digest better, and be able to stop thinking about food afterwards and turn off any cravings. Guaranteed. 

• Let go of stress around food and meal time: Meals are meant to be nourishing and joyful—let them be a small, beautiful ritual in your day. And if you can’t eat at the exact time you want to, your body and you will be ok. 

Bon appétit, friends! Remember, food is a gift—let’s savor it fully.

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If you want to improve your own diet for pregnancy, or to avoid/manage gestational diabetes, check out our simple Guides & Programs with meal plans, recipes & more!

If you’re interested in hearing more about The Women’s Wellness Corner, or want to bring these powerful women’s insights from experts into your workplace, take a look here and send me a note to anja@hellojulienne.com or reply to this email.

We’re building networks and safe spaces for women in the workplace, and we’d love to have you join us.

Juicy Persimmon Bread

Photo cred: Becca at cooking-therapy.com

This Persimmon Bread is a make-again, soft, and moist loaf that is perfectly sweetened with ripe persimmons. It’s wonderful as a breakfast treat, a snack, or a light dessert. Packed with protein, fiber, and healthy fats, this bread supports hormone balance, mood, and overall health. It doesn’t have any added sugars, which is fantastic for our metabolic and hormone health. Spencer gets credit for executing this beauty in our kitchen—it's a crowd-pleaser every time!

Hormone Health & Fertility Benefits (great for 30+!)

• Persimmons: High in antioxidants and vitamin C, which combat oxidative stress and support healthy hormone levels. Vitamin A is also beneficial for immune function and skin health, both important for hormonal balance.

• Walnuts: Rich in omega-3 fatty acids, which can reduce inflammation and support hormone production. Omega-3s are also crucial for reproductive health and brain function.

• Cinnamon: Known for stabilizing blood sugar levels, cinnamon can reduce insulin spikes, which helps in maintaining balanced hormones and reducing PMS symptoms.

• Dark Chocolate: Provides magnesium, which can help reduce stress, a common disruptor of hormonal balance. Magnesium is also linked to improved mood and relaxation.

• Almond Flour: Contains healthy fats and vitamin E, which is known to support skin, hormonal balance, and reproductive health.

Breakfast, Snacks, Dessert

Makes 1 loaf

Total Time: 1 hour 10 min | Prep Time: 10 minutes | Cook Time: 45-60 minutes

Gluten-free (optional) | Dairy-Free | Vegetarian (optional) | No Added Sugar | Nut-Free (optional)

Ingredients:

• 1 large egg, room temperature

• 1 teaspoon real vanilla extract

• 1 1/2–2 cups super ripe fuyu persimmon puree or mash (about 3/4–1 1/4 lbs)

• 5 tablespoons coconut oil or olive oil, softened or melted

• 1 teaspoon baking soda

• 1/4 teaspoon fine sea salt

• 1 teaspoon cinnamon

• 3/4 cup almond flour

• 3/4 cup flour of choice: buckwheat, chestnut, gluten-free AP flour, or regular AP flour

• 1/2 cup walnut pieces, toasted (optional)

• 1 bar of 85% dark chocolate, chopped (optional)

Instructions:

1. Preheat the Oven: Preheat oven to 350°F (175°C). Line a bread loaf pan with parchment paper or grease with coconut/olive oil.

2. Prep Persimmons: Remove the tops of the persimmons with a butter knife. Mash or blend until smooth (skins can be left on for added texture).

3. Mix Wet Ingredients: In a large mixing bowl, whisk together the egg and vanilla. Add the persimmon puree and melted oil, stirring to combine.

4. Add Dry Ingredients: Add baking soda, sea salt, and cinnamon to the bowl, then mix in both almond flour and the flour of choice, stirring with a wooden spoon until well combined.

5. Fold in Extras: If desired, fold in toasted walnuts and chopped dark chocolate.

6. Bake: Pour the batter into the prepared loaf pan. Bake for 45–60 minutes or until a toothpick or knife inserted in the center comes out clean. Oven times may vary.

7. Cool and Serve: Let the loaf cool in the pan for 10–15 minutes before slicing and enjoying!

Vegan Option: Try subbing the 1 egg with a flax egg: 1 tablespoon ground flax seed + 3 tablespoons water. Mix and let rest in a bowl for 5 minutes before using in the recipe. 

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Enjoy!! And please let me know if you whipped this up by commenting below or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀

Printable Instructions (b/w) — download and print here:

Juicy Persimmon Bread

106KB ∙ PDF file

Download

This Persimmon Bread is a make-again, soft, and moist loaf that is perfectly sweetened with ripe persimmons. It’s wonderful as a breakfast treat, a snack, or a light dessert. Packed with protein, fiber, and healthy fats, this bread supports hormone balance, mood, and overall health. Spencer gets credit for executing this beauty in our kitchen—it's a crowd-pleaser every time!

Download

Personalization & Recipe Notes

Is this Pregnancy-Friendly?

Yes! This bread is full of nutrients that are beneficial for both mom and baby.

• Persimmons: Rich in fiber and vitamin A, which supports fetal development and immune health.

• Walnuts: Provide omega-3 fatty acids that help with brain development.

• Dark Chocolate: Contains antioxidants and magnesium to support mood and reduce stress.

Tips:

• Opt for organic persimmons when possible to avoid pesticides, and wash well.

• Ensure eggs are pasteurized if necessary.

Is this Gestational Diabetes-Friendly?

Yes! The natural sugars in persimmons are balanced by healthy fats from almond flour and walnuts, which help regulate blood sugar levels.

Tips:

• For a lower-sugar version, omit or reduce the chocolate.

• Pair with a protein-rich food like Greek yogurt for added blood sugar control.

Want to Prep Ahead?

Absolutely! This bread keeps well, and the flavors deepen with time.

Tips:

• Make the batter the day before and bake it the day you want it fresh.

• The bread can be baked, cooled, and stored in an airtight container for up to 3 days at room temperature.

How to Store Leftovers:

This bread can be stored for several days, making it ideal for breakfast or snack prep.

Tips:

• Store at room temperature in an airtight container for up to 2 days, or in the fridge for up to 1 week.

• To freeze, wrap individual slices in plastic wrap, place in a freezer bag, and freeze for up to 1 month.

• Egg: Substitute with a flax egg (1 tbsp ground flaxseed + 3 tbsp water) for a vegan option.

• Vanilla Extract: Use almond extract or 1/2 tsp maple syrup for a different flavor.

• Persimmons: Replace with ripe bananas or applesauce (equal amount) for a similar texture.

• Coconut or Olive Oil: Swap with melted butter, ghee, or avocado oil for a different taste.

• Baking Soda: Use 1 1/2 tsp baking powder as an alternative, or skip it to have a denser bread.

• Fine Sea Salt: Substitute with pink Himalayan salt (use slightly less) or pink Himalayan salt.

• Ground Cinnamon: Replace with ground nutmeg, ginger, or pumpkin pie spice for a twist.

• Almond Flour: Swap with coconut flour or another nut flour (use half the amount) or oat flour for a nut-free option.

• Flour of Choice (buckwheat, chestnut, gluten-free AP, or regular AP): Use spelt flour, whole wheat flour, or a gluten-free blend.

• Walnuts (optional): Substitute with pecans, almonds, or pumpkin seeds (for nut-free).

• Dark Chocolate (optional): Replace with dairy-free chocolate chips, cacao nibs, or omit for a simpler bread.

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