BLISSFULL NUTRITION is a business about food. It is about learning about foods that intimidate you, gaining confidence, preparing delicious, beautiful food and sharing them with your family and friends.

Get some of your friends together and have a cooking class party! Choose a menu that will suit you and your friends!


Onion and Goat Cheese Galette

This is another one of my Aunt Laurels found recipes. I made this tonight for a friends birthday. It was gobbled up! Thank you Gundi!!


Cook over medium heat until tender:
6 C leeks or sweet onion, thinly sliced
3 T butter
1 t chopped thyme

1/2 C dry white wine and reduce

1/2 C cream, cream fraiche or sour cream

Cool 10 minutes then add
2 T parsley, minced
1 egg, beaten less 1T to brush the crust

Roll out Galette dough and place on the back of a jelly roll pan or large
cookie sheet.

Spread filling, leaving a 2" edge
Crumble 4-6 oz of goat cheese over the filling
Salt and pepper to taste.

Fold edges of crust in and brush with reserved egg.

Bake at 400 degrees for 25-30 minutes.



1 1/2 C flour
1/4 t salt
1/2 C cold butter
about 1/3 C ice water

Mix flour and salt, cut in cold butter, toss in ice water and combine.




Preheat oven to 325

6 cups rolled oats
1 cup oat bran or wheat germ
1 cup sunflower seeds
1 cup mixed nuts
1/4 cup sesame seeds
Mix into a large bowl

1/2 cup melted butter, olive oil or coconut oil, or a combination
1/2 cup honey, maple syrup or agave or a combination
1 TBSP vanilla
1/8 tsp salt
Melt on low until all ingredients are combined

Combine wet ingredients with dry, pour into a deep baking dish or 2 deep cookie sheets

Bake at 325 for about an hour, stir every 15 minutes

Remove from pan and mix in 1 cup of dried fruit; raisins, dried cherries, cranberries

Store in the refridgerator



Kale Waldorf Salad

I found this recipe on Whole Foods. They are a great resource for yummy recipes.

This salad holds up well, it is vegan and gluten free!

Serves 6

4 cups packed finely shopped raw kale, I used Dinosaur Kale
2 large Fuji apple, chopped reserve 1/2 an apple
1 cup thinly slice celery
1/2 cup walnuts, toasted and divided
1/4 cup plus 2 Tbsp raisins, divided
2 Tbsp Dijon mustard
2 Tbsp water, more if needed
1 Tbsp red wine vinegar
1/8tsp salt

Place the kale in a large bowl, add 1 1/2 apple, celery, 1/4 cup walnuts, and 1/4 cup raisins.

In a blender add 1/2 chopped apple, 1/4 cup walnuts, remaining 2 Tbsp raisins, mustard, water, vinegar and salt. Puree until combined and slightly thick, add more water if necessary. Pour over kale dressing, toss to coat.



Lemon Broiled Tempeh Pasta Salad

Another great recipe that I enjoyed on my last visit with my Aunt Laurel
Marinate the tempeh overnight, or for at least 4 hours

Lemon Broiled Tempeh

1 12 oz package organic tempeh, cut into bite size pieces
Juice from 2 lemons
2 Tbsp tamari
2 Tbsp toasted sesame seed oil
2 Tbsp untoasted sesame seed oil
red chili flakes to taste
black pepper to taste

Combine all of the ingredients and marinate overnight. Bake in a shallow dish at 400 for 30 minutes. Stir occasionally. Finish by broiling for the last 5 minutes.

Tempeh Pasta Salad

~Prepare marinated and baked tempeh

3 1/2 cups cooked spiral pasta
3 tomatoes, diced
3 celery ribs
1/2 cup fresh parsley, chopped
1/3 cup red onion, chopped
1/4 cup fresh oregano, chopped

~Toss Pasta with broiled tempeh and above ingredients


1/3 cup olive oil
1/4 cup balsamic vinegar
3 Tbsp red wine vinegar
2 garlic cloves, minced
2 Tbsp tamari

~Combine all ingredients for dressing, whisk to emulsify ingredients. Taste to adjust any flavors.

Toss dressing with pasta. Chill for at least an hour.



Minestrone Soup

This is an adaption of several Minestrone soup recipes, it features what ever veggies you have a plethra of.

2 Tbsp olive oil
1/2 onion, diced
4 cloves of garlic, minced
2 carrots, diced
2 ribs of celery, diced
2 yukon gold potatoes, diced into 1/2 inch bites
8 cups vegetable stock
1/4 cup tomato paste
1 cup dried pasta
2 cups green beans, trimmed and cut into 1 inch bites
2 cups kale, de-stemmed and chopped coarse
1 1/2 cup kidney or red bean, cooked
2 tsp fresh oregano
1 Tbsp fresh thyme
fresh ground black pepper
kosher salt
diced tomatoes
parmesan cheese

Heat olive oil in a large soup pot, add onions and cook at medium-low heat until soft. After a couple minutes of cooking add garlic. Next add all of the hard vegetables; carrots, celery, and potatoes. Add a pinch of salt, and cook for 7-8 minutes, stirring. Add stock and tomato paste, bring to a boil. Add pasta, green beans and kale. Add more liquid if necessary to cover all of the ingredients. Reduce heat to medium, cook until the pasta and the potatoes are done. Add the beans, oregano, thyme, salt and pepper to taste.

Top with tomatoes and parmesan cheese. Great with a crusty bread too!



Verde Pork Tostada's

Thanks to Leila for sharing this with me. It was so yummy. Maybe even better the next day.

Verde Pork

I used my slow cooker for the pork
1 onion, sliced lengthwise
4 cloves garlic, chopped
1 1/2 lbs pork roast, preferably from a known source
Kosher salt
fresh ground black pepper
2 cups verde salsa or tomatillo salsa, medium heat

Put all ingredients into a slow cooked and cook on high for 6 hours. When pork is cooked, shred with forks, leave warm.

Aduki Beans

1 cup rinsed and sorted dried aduki beans
3 cups water
bay leaf
2 tsp cumin
2 tsp garlic powder
salt, add only at the very end of cooking!

Put beans, water and bay leaf into a dutch oven. Bring to a boil, reduce to a simmer and simmer for 2-3 hours. Add more hot water a 1/2 cup at a time if beans expand over the water level. Make sure beans are always covered with liquid. Beans are ready for spices when they are tender and can easily be smashed with a fork. Finally salt the beans to taste. Take note of you are going to be accompanying them with other salty foods; like cheese.

8 tostada shells

2 cups shredded purple cabbage
4 turnips, halved and sliced
1/2 cup lightly packed chopped cilantro
4 green onions, sliced
~ Combine cabbage, turnips, cilantro and green onions together.

1 cup extra sharp cheddar cheese
1/2 cup sour cream
avocado slices
8 italian tomatoes, chopped
lime wedges

Place a tostada shell on your plate, layer with beans, cheese, verde pork, and cabbage mix. Top with sour cream, avocado's, tomatoes and a squeeze of lime.



Harvest Soup

This is a soup made from the bounty of goodies in my garden. Please substitute or add any other fresh veggies from your garden.

1/4 c olive oil
2 onions, sliced thin
5 cloves of garlic, chopped
1 lb yukon gold potatoes, sliced into 1/2" pieces
1 large bunch kale, I used red russian, destemed and chopped coarse
1 lb fresh green beans, trimmed and cut into 1" pieces
2 quarts chicken stock
6 sausages, cut into 1" diagonal pieces
coarse sea salt
fresh ground black pepper
1/4 c fresh flat leaf parsley, minced
1/2 cup fresh grated parmesan


Cut crusty white bread into 1" cubes
Toss with olive oil, salt and garlic powder

Bake at 350 for 10-12 minutes until crispy and golden.

Saute onions in olive oil until soft, add garlic. Cook for 3-4 minutes, add potatoes, kale and green beans. Cook for 3- 4 minutes, stirring. Add stock, bring to a boil, reduce heat and simmer for about 30 minutes or until potatoes are tender. Season with salt and pepper. Garnish with parsley, parmesan and croutons.



Garlic Shrimp with green beans, zucchini and vermacelli

My green beans are full on in my garden as well as the zucchini. I made this dish for my supper co-op. The flavors are very light, perfect for late summer.

Serves 4

1 lb shrimp, peeled and de-veined
6 cloves garlic, peeled and sliced
1 Tbsp olive oil
kosher salt
fresh ground pepper
1/2 lemon, juiced

Heat olive oil in a pan, add garlic and shrimp, cook until shrimp are opaque and cooked though. Add salt, pepper and lemon juice to taste.

In a large pot, start to boil some salted water to cook pasta and also to blanch the green beans.

1 lb fresh green beans, trimmed and snapped in half if long
1 zucchini, ends trimmed and shaved into strips using a peeler (discard center seeded section)
1/4 cup fresh flat leaf parsley, minced
1/4 c olive oil
1/2 lemon, juiced
kosher salt
fresh ground pepper

1 lb vermacelli noodles

1/2 cup shaved peccorino romano cheese

Add green beans to boiling water, blanch 3-4 minutes, until bright green. Remove from water. Add vermacelli noddles and cook until al dente, about 6 minutes. Drain noodles.

Toss noddles with green beans, zucchini, parsley, olive oil, lemon juice, salt and fresh ground pepper to taste. Toss with shrimp and peccorino cheese.

~ Enjoy


Late Summer Pasta Salad

This pasta is best chilled, so make it ahead of time and enjoy it later. Great the next day too!


3 cups dried pasta, preferably tri-colored
salt, for pasta water
2 chicken breasts, cooked and diced
1 cup cooked garbonzo beans
2 zucchini, I used yellow crook neck, diced
1 cucumber, peeled, seeded and diced
1/4 cup red onion, minced fine
1 Tbsp fresh dill, minced
2 Tbsp fresh flat leaf parsley, minced
1/3 cup feta cheese
Cook pasta, add other ingredients. Toss to combine.

1/3 c olive oil
1/4 c fresh lemon juice
kosher salt
fresh ground black pepper
whisk ingredients together to emulsify and toss into pasta salad



Cooking Class Prices

I will teach you how to create wholesome, fresh, simple food.
I come to your house and everyone cooks!
Choose what you would like to learn about. Or have me choose.

This is a sliding scale, depending on how many people will be attending.

Rates are per hour(Classes are approx 1 1/2 to 2 hours)
One person ~ $35
Two people ~ $30 each
Three People ~ $25 each
Four People ~ $25 each
Five people ~ $20 each

I also offer menu planning classes, grocery shopping tours and pantry overhauls.

Contact me at
for questions or to schedule a cooking class.


Blackberry and Stonefruit Galette

I am very inspired by my Aunt Laurel, whenever I visit her she always makes some delicious sweet treat. This is inspired by her and many of her delicious galettes I have enjoyed.

This is a somewhat tart dessert, which makes it taste so good with some vanilla ice cream.


1 cup whole wheat flour
1 cup brown rice flour
1 tsp salt
1 TBSP sugar
3/4 cup cold butter, (1 1/2 cubes)
ice water

Sift flours, salt and sugar together. Cut in cold butter until it is the size of peas.
Add water 1 Tbsp at a time (about 4-6 TBSP) just to hold dough together. Try not to work the dough to much. Form into a ball, flatten slightly and cover with saran wrap. Refrigerate at least one hour or overnight.


3 peaches, washed, pitted and sliced into 1/2 inch wedges
3 nectarines, washed, pitted and sliced into 1/2 inch wedges
1 1/2 cups blackberries, washed
1 TBSP arrowroot powder
1 TBSP lemon juice
2 TBSP sugar or maple syrup, plus 1 TBSP sugar
1 tsp cinnamon
4 TBSP butter
1 egg white

Toss all above ingredients except butter and egg white in a large bowl. Set aside.

Preheat oven to 350
Roll out pastry into a rough circle or rectangle.
You will be using a baking sheet lined with parchment paper to cook on.
Lay crust out on center of sheet, it is okay if it is bigger than the sheet.
Pour filling into the center of the crust. Allow a 1 inch border of crust.
Fold crust up and over galette.
Dot with butter. Using a pastry brush, brush egg white over crust and filling. Sprinkle with 1 Tbsp sugar.

Bake for 45-60 minutes.
Galette will be done when crust is a nice golden brown and fruit is bubbling.

~ Enjoy



2 cups fresh basil leaves, washed and patted dry
4 garlic cloves
1/2 cup pine nuts
1/2 cup freshly grated parmesan cheese
1/2 cup olive oil

In a food processor blend basil leaves and garlic, add pine nuts and parmesan.
Slowly add the olive oil to bind ingredients to a nice consistency.
Add salt to taste.

I like a lot of garlic, you can adjust to your taste.

For a reduced fat version you can use you can replace some of the olive oil for chiken or veggie stock.



This recipe is from my Aunt Laurel. You can substitute any vegetable or cheese. Go crazy.

Preheat oven to 400

1/2 cup white flour
1/2 cup whole wheat pastry flour
pinch of salt
5 Tbsp cold butter
Cold buttermilk, just enough to bind the flour

Cut butter into flour, add buttermilk to bind flour. Chill and then roll out into 9" pie pan, set aside.

1 small onion, diced
1 garlic clove, minced
1 red bell pepper, cored and sliced into 1/4 inch pieces.

Saute in 1 Tbsp olive oil
season with black pepper and red pepper flakes
2 tsp fresh thyme leaves or 1 Tbsp dried

1 bunch spinach, swiss chard or kale
Steam until tender or leave fresh if leaves are young and tender

1 cup swiss cheese, grated
1/4 cup parmesan cheese, grated

4 eggs, beaten with
1 1/2 cups half and half
1/4 tsp dry mustard

Cover crust with grated cheese, then cooked greens, then vegetables. Pour egg mixture over top and bake for 45 to 60 minutes or until knife comes out clean.


Tabouli Salad

Traditionally this is made with bulgur wheat, but I like to use quinoa. I think that it is a little lighter, especially for summer.

This version is vegan and gluten free, but you could easily add feta cheese, and some protein like chicken.

serves 4

2 cups quinoa, rinsed well
3 cups water
2 tomatoes, cored and diced
1/2 english cucumber, peeled, sliced and quartered
1/2 cup packed parsely, chopped
1/4 cup mint, minced
Juice of 1 lemon
1/4 cup olive oil
kosher salt
fresh ground black pepper

Bring water to a simmer, add quinoa. Reduce heat to low, cover and cook 30-35 minutes. Let sit 5 minutes and gently fluff. Set aside.

Add tomatoes through olive oil, season with salt and pepper to taste.

~ Enjoy


Burgers with Cucumber Tomato Salad and Baked New Potatoes and Yams

Serves 4


1 lb ground beef, preferably grass fed
1/2 onion, minced
2 tsp garlic powder
1 tsp salt
1 Tbsp worchestershire sauce
2 tsp fresh ground black pepper
All the fixings

Mix all ingredients by hand and form into 4 patties, pat thinner in center for more even cooking. Grill for 6-8 minutes on each side, depending on how done you like your burger.

Baked New Potatoes and Yams

Preheat oven to 375
1 dozen yellow fin new potatoes(small, young potatoes) halved
1 large yam, scrubbed and cut into 1/4 inch rounds
1 Tbsp olive oil
kosher salt
fresh ground black pepper

Toss potatoes and yams with oil, salt and pepper in a shallow baking dish. Bake for 20 minutes until golden brown, stirring every 7 minutes.

Cucumber and tomato salad

1 large cucumber, peeled and sliced lengthwise and then into half moons 1/4 inch thick
8 cherry tomatoes, halved
1 Tbsp olive oil
2 tsp balsamic vinegar
fresh ground pepper
pinch kosher salt
1/4 cup feta cheese

Toss all ingredients in a medium bowl, top with feta.



Corn and Radish Salad

You may or may not know, but I am a hairstylist and I have the greatest job to communicate with all sorts of wonderful people. Today Kim came in and as I always do, we started talking about food. I was telling her what was growing in my garden and that I had a plethora of radishes. She told me about a delicious, perfect for summer salad that I actually had all of the ingredients on hand to make. So here it is! It is the perfect blend of sweet and hot. Thanks Kim!

Serves 2

2 ears of corn, (2 cups) boiled for 5-7 minutes, cooled and kernels cut off the cob
6 large radishes, cut legthwise and then sliced into half moons
1/2 jalapeno, de-seeded and de-veined, dice into small pieces. Mine was really hot!
1 Tbsp olive oil
1/2 lime, juiced
pinch of salt
fresh ground black pepper


Orzo and Sausage Salad

serves 4

1 1/2 uncooked orzo
1 zucchini, diced
1 cucumber, peeled and diced
1 dozen cherry tomatoes, quartered
large handful of parsley, chopped
4 sausages, flavor of your choice, cooked and sliced
1/2 cup feta cheese
1/3 c olive oil
2 Tbsp fresh lemon juice
1 large clove of garlic, crushed
fresh ground pepper

Bring to 5 cups salted water to a boil. Add Orzo pasta. Cook 10 minutes or until firm tender. Drain, rinse with cold water and toss with a little olive oil. Set aside.

Add zucchini thru sausages, toss gently to combine.

Mix olive oil thru pepper in a sealed glass jar, shake to emulsify. Pour over salad and stir until well dressed. Top with feta cheese.

~ Enjoy!

You can omit or substitute the sausages and cheese to make this dish vegetarian or vegan.

Also this dish can be made gluten free by replacing the orzo with quinoa.


Summer Spinach Salad

Serves 4

4 cups spinach, washed and patted dry
2 cups fresh raspberries, washed and patted dry
1 cup feta cheese, crumbled
1 cup pecans, chopped
3 Tbsp olive oil
2 tsp balsamic vinegar
fresh ground pepper

Arrange spinach, raspberries, feta and pecans on each plate. Drizzle with olive oil, vinegar and salt and pepper to taste.

Add chicken or pork for an entree



Fresh green bean salad

2 lbs fresh trimmed green beans, cut in half
5 strips bacon, cooked and chopped
1 dozen cherry tomatoes, halved
1/4 cup fresh chopped flat leaf parsley
1/2 cup grated parmesan cheese
fresh ground pepper
2 Tbsp olive oil
1 Tbsp balsamic vinegar

Blanch green beans in salted water until firm cooked, about 5 minutes.
Add ingredients until cheese. Salt and pepper to taste, toss with olive oil and balsamic vinegar.



Salmon Burgers

Serves 4

1 cup finely chopped red onion
1/4 cup thinly sliced basil
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
1 lb salmon fillet, skinned and chopped
1 tablespoon hot pepper sauce
1 large egg white
panko crumbs(optional)
olive oil for pan

8 slices focaccia, toasted
tomato slices
baby greens
garlic aioli
1 tsp minced garlic, 1/4 cup mayonnaise

Combine first 5 ingredients in large bowl. Combine hot sauce and egg white in a small bowl; add to salmon mixture, stirring well. Add panko crumbs if the texture is too wet.

Divide mixture into 4 equal portions. Heat a nonstick skillet over medium heat. Add a teaspoon of olive oil. Add salmon patties and cook for 3 minutes on each side or until desired doneness. Serve on toasted foccacia and condiments.



Orzo Salad

1c uncooked orzo
2c baby spinach, chopped
1/2c chopped, drained oil packed sun dried tomatoes
3 Tbsp chopped red onion
3 Tbsp chopped kalamata olives
1/2 tsp pepper
1/4 tsp salt
1 16 oz jar marinated artichoke hearts, undrained
3/4 c feta cheese

Cook orzo, drain, rinse with cold water.
Combine orzo though salt. mix together.
Chop artichokes and add reserved marinade.
Toss with feta cheese.

If artichokes are in water, use oil and vinegar instead.

Great with sausages or chicken.



Potato Kale Casserole

Preheat oven to 375

olive oil
5 lbs red potatoes, sliced 1/4 inch
1 yellow onion, sliced thin on the vertical
2 large bunches of kale or a mix of greens, de-stemmed
2 1/2 cups shredded sharp cheddar cheese
2 TBSP fresh thyme, chopped
3/4 cup vegetable broth

Blanch greens in boiling water for 3 minutes, set aside.

Grease a 9x13 pan with olive oil

Layer pan with potatoes, top with 1/2 of onion, and a sprinkle of salt, and 1 Tbsp of thyme.

Top with 1/2 of greens and 1/3 of cheese.

Repeat layers and finish with last 1/3 of potatoes and cheese.

Pour broth over dish and cover with foil.

Bake for 45 minutes covered. Remove foil and cook 15 minutes more unltil browned and potatoes are cooked.



Avocado Curry


Saute some onion and garlic in a little oil
Add 1/2 to 1 whole red bell pepper in hunks and cook a bit longer

Add one can of Coconut Milk
2 T brown sugar
juice of 1/2 lime
Thai Kitchen Green Curry Paste to taste - 2-3 teaspoons

Cook on low for a little while and then add 1 to 2 avocados, cut in chunks
Cook until warm and then serve over rice
Cilantro is nice on top


Massaged Kale and Currant Salad

Makes 6 servings

1 bunch kale
1 tsp sea salt
1/4 c diced red onion
1/3 c currants
3/4 c diced apple
1/3 c sunflower seeds, toasted
1/4 c olive oil
2 Tbsp unfiltered apple cider vinegar
1/3 c Gorgonzola cheese, crumbled

De stem kale by pulling leaves away from stems. Wash leaves. Pat dry. Stack leaves, roll up, and cut into thin ribbons. Put kale in a large mixing bowl. Add salt, and massage it into the kale with your hands for 2 minutes.

Stir onions, currants, apple, and sunflower seeds into kale. Dress with oil and vinegar. Taste for salt and vinegar; add more to taste if necessary. Toss in cheese. Keeps for several days!

You can vary the dried fruit, nuts or seeds, and cheese in this recipe.


Ref: Feeding the Whole Family by Cynthia Lair


Fruit and Veggie Wash

1 TBSP fresh lemon juice
2 TBSP vinegar or baking soda
1 cup water

Mix together and wash, wash wash.