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!


Classic Chili

This recipe is adapted from another one of my favorite cookbooks Nourishing Traditions by Sally Fallon. A must cookbook for whole foods cooking and nutrition.

Serves 8-10

2 1/2 lbs ground beef, ground chuck
2 Tbsp extra virgin olive oil
1/4 cup red wine
2 cups beef or vegetable stock
2 cups onion, finely chopped
1 cup green chili's, seeded and finely chopped
2 cans tomatoes, chopped
4 cloves garlic, minced
1 Tbsp ground cumin
2 Tbsp dried oregano
2 Tbsp dried basil
1/4-1/2 tsp red chili flakes
4 cups black or kidney beans
salt to taste

Top with sour cream, hot sauce, and green onions.

Brown meat in the olive oil. Add remaining ingredients and simmer for about an hour. Top with garnishes. Serve with cornbread.



Rosemary Red Soup

This is a recipe that came from my favorite cookbook Feeding The Whole Family by Cynthia Lair. Everyone should own this cookbook. They have a wonderful website called Cookus Interruptus, that is amazing too. I really can't say enough wonderful things about them.

3 medium carrots, scrubbed and chopped
1 large beet, scrubbed and chopped
1 Tbsp extra virgin olive oil
1 large onion, diced
1 3-inch sprig of fresh rosemary, or 1 tsp dried, finely chopped
1 Tbsp fresh oregano, or 1 tsp dried, finely chopped
1 cup dried red lentils, rinsed and drained
2 bay leaves
6 cups stock, vegetable or chicken
2 to 3 Tbsp light miso

Heat oil in a 4 quart stock pot, add onion and saute' until soft. Add carrots and beet, saute' a few minutes more.

Add herbs, lentils, bay leaves, and stock. bring to a boil. Lower heat and simmer for 40 minutes.

REMOVE THE BAY LEAVES. Let soup cool a bit and then puree' in small batches with a blender or use an immersion blender. Dissolve miso in a 1/2 cup warm water and add to soup. Stir to combine.

Note. When reheating soup, don't boil. It will destroy the benefits of the miso.



Gluten Free Dried Cherry Scones

This recipe I adapted to make gluten free... but you don't have to... Just use 2 cups of flour and omit the zantham gum

2 cups gluten free flour (I used 1 cup of a package of a GF mix, 1/2 cup brown rice flour and 1/2 cup dark teff flour)
1/2 tsp xantham gum
1/4 cup sucanat or brown sugar
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp sea salt
6 Tbsp cold butter
1 cup dried cherries (or other dried fruit)
1 Tbsp lemon zest
3/4 cup buttermilk
Turbinado sugar for sprinkling

Preheat oven to 350

Mix all of the dry ingredients (flour through the salt) in a large bowl. Cut in the butter until it resembles a course meal. You can also do this step in a food processor; first pulse the dry ingredients, then add the butter and pulse.

Add cherries and lemon zest. Stir, then mix in the buttermilk until it just holds together.

Pour out on a floured surface (I used brown rice flour). Knead a few times and pat into a 8 inch circle. Sprinkle with sugar, and cut in 8 wedges.

Bake on a greased cookie sheet for 25 minutes.



White Bean and Chicken Salad

This salad can be mixed up in so many ways. You can omit the chicken and make it vegetarian, and add any vegetables that you might have. This is a meal in one! I served this with fresh crisp red romaine lettuce, serving the bean salad on top.


2 cups chopped chicken, leftover roasted chicken would be great
1 cup halved cherry tomatoes
1/2 cup thinly sliced red onion
1/3 cup sliced fresh basil
3 cups cannellini beans, rinsed and drained if canned
1 cup zucchini or summer squash, cubed on the diagonal
1 bell pepper, or spicy pepper, diced
1/2 cup crumbled bleu cheese


1/4 cup red wine vinegar
3 Tbsp olive oil
1 1/2 Tbsp fresh lemon juice
2 tsp dijon mustard
1/2 tsp salt
1/4 tsp fresh ground black pepper
3 garlic cloves, minced

Make the salad by combining all salad ingredients, and stir gently.

Make the dressing separate in a small mason jar. Put all of the ingredients in a jar with a lid and shake until well combined.

Add dressing to salad and toss to coat.

This salad will be good warm or chilled and is great the next day!



Peas with Mint

2 cups fresh peas, (shucked from shells)
Boiling salted water
1 Tbsp butter
2 Tbsp fresh mint, minced
2 tsp fresh lemon juice
sea salt
fresh ground black pepper

Prepare peas, put into salted boiling water and cook for just a couple of minutes. Peas should turn bright green. Remove peas with a slotted spoon. Dress with butter, mint, lemon juice, salt and pepper.




Early last week I harvested and then cured my garlic.
Last night I braided it.
This is one of my favorite ingredients!!!


Lentils with Beets, Carrots and Goat Cheese

This salad is great as a main dish or a side. It is also lovely eaten warm or chilled.

1 tbsp olive oil
1/2 onion, diced
4 cloves garlic, minced
2 cups dried french green lentils, picked through and rinsed
4 cups water
1/2 cup beets, diced
1/2 cups carrots, diced
1/4 cup fresh basil, minced
1/4 cup fresh flat leaf parsley, minced
salt, to taste
Fresh ground black pepper, to taste
2 Tbsp olive oil
2 Tbsp red wine vinegar, more to taste
4 oz goat cheese

Heat olive oil in a large stock pot, add onions and garlic, cook until translucent and soft.

Add lentils and water, the water should just cover the lentils, (you will end up with very little water in the pot at the end) if you need to, add hot water 1/4 c at a time to keep from sticking. Simmer lentils covered for 12 minutes. Add carrots and beets. simmer covered for 10 t0 15 minutes on med-low heat, until lentils are al dente.

Add fresh herbs and salt, pepper, olive oil and vinegar. Stir to combine. TASTE to adjust flavors. Transfer to serving bowl and let cool for 20- 30 minutes.

Crumble the goat cheese and stir gently to leave little goat cheese surprises or more to make it creamy.



Rhubarb Berry Galette

It is the perfect time of year to make a Berry Rhubarb dessert. Both of these foods are in their peak season right now. Here is a simple and delicious way to enjoy them. Feel free to substitute any berries that you have. Frozen also work well too...

Rhubarb Berry Galette

Galette Crust

3/4 cup unbleached flour
3/4 cup whole wheat flour
pinch of salt
1 Tbsp organic sugar
1/2 cup cold butter, cut into pieces
about 1/2 cup ice water

Mix the flours, salt and sugar together. Cut butter into flour with a pastry cutter or fingers until it resembles a coarse meal. Add ice water a couple tablespoons at a time, and mix until batter just stays together. Try not to overwork or get too wet.

Make it into a ball and cover and chill it in the fridge.


1 3/4 cup rhubarb
2 1/2 cup berries
zest of 1 lemon
1 tbsp lemon juice
2-3 tbsp honey or sugar
1 tbsp corn starch

Mix all of the above ingredients together.
Roll out dough into a 1/4 inch rustic circle.
Pour filling onto the center, leaving an inch border.
Fold over dough, to male a 3/4 inch crust.
Mix up an egg and use a pastry brush to glaze the crust.
Sprinkle with course sugar.

Bake at 400 for 25 to 30 minutes or until golden and bubbly.

Let it cool a bit and...



Peanut Butter and Quinoa Cookies with Chocolate Chips

Peanut Butter and Quinoa Cookies with Chocolate Chips

These chewy cookies were adapted from my favorite dessert cookbook,
Moosewood Restaurant Book of Desserts.

I have never made anything in this cookbook that was not devoured and LOVED!

Preheat the oven to 350, line baking sheets with parchment paper or lightly oil the pans.

1 cup peanut butter
1/2 cup butter, at room temperature
1 1/2 cups brown sugar, slightly packed
1/2 cup unsweetened applesauce
2 eggs
2 tsp pure vanilla extract
2 cups unbleached white flour
1 cup quinoa flakes
1/2 tsp kosher salt
1 tsp baking soda
1 tsp baking powder
1 cup 60% dark chocolate chips chips

In a food processor, cream the peanut butter, butter, and brown sugar until well blended and light in color. Add the applesauce, scraping the sides of the bowl. Beat in the eggs one at a time. Add vanilla.

Using a whisk, blend flour, salt, baking soda and powder together. Gently blend dry ingredients into the wet. Fold in the chocolate chips.

Roll the balls into 2" balls, 2 inches apart from another, or drop teaspoons full onto the cookie sheet. However you form them, they will be chewy and delicious!

Bake for 12 minutes, or until golden brown.

Makes 48 cookies!



Sauteed Kale with Beets

Sauteed Kale with Beets

serves as a side for 2, double it and eat it for breakfast!

2 Tbsp olive oil
1/4 sweet onion, cut into 1/2 inch pieces
4 garlic cloves, minced
2 beets, scrubbed, trimmed, steamed and cut into 1 inch pieces
1 Bunch kale, de-stemmed and chopped coarsely
1 Tbsp tamari
2 Tbsp apple cider vinegar
kosher sea salt to taste
fresh ground black pepper to taste

Saute onion and garlic with olive oil over medium heat. Add kale when onion and garlic have softened and are translucent. Add beets, and tamari, vinegar and salt and pepper. Stir to combine. Taste and adjust for tastebuds.

This dish can use any greens you have available. Including: beet greens, chard, turnip greens, rabe, or collards.



Banana Bread

Makes 1 loaf
Preheat oven to 350
Bake for 50-60 minutes

1 cup white flour
1 cup whole wheat flour
1/2 cup quinoa flakes
1 tsp baking soda
1/4 tsp salt

Sift together above ingredients

1/2 cup oil, butter, or coconut oil
1/2 cup honey, or organic sugar
1/2 tsp vanilla
1/4 tsp lemon zest
2 mashed bananas
2 eggs

Blend above ingredients together

Gently blend wet and dry ingredients together, don't over mix.

Grease and flour a loaf pan and pour in batter.

Bake until golden and tester comes out clean.



Red Bean and Quinoa Chili

Serves 6-8

This chili is from one of my favorite cookbooks,
Feeding the Whole Family by Cynthia Lair.
I highly recommend this cookbook. I have never made anything in it that I haven't loved.

I cup dried kidney beans, soaked and drained (or 3 cups cooked canned beans, but it is so easy and affordable to make them for yourself....)
3 cups water, divided
2 tsp ground cumin, divided
1 TBSP olive oil
1 medium onion, chopped
2 tsp sea salt, divided
2 garlic cloves, minced
1 large bell pepper, chopped
1 tsp dried oregano
1/4 tsp ground cinnamon
1/8 tsp cayenne
2/3 cup quinoa, rinsed in warm water and drained
1 cup fresh or frozen corn
1 to 2 cups organic tomato sauce
grated cheese, for garnish


Place soaked and drained beans in a large pot with 2 cups of the water and 1 tsp of the cumin; bring to a boil. Simmer over low heat, covered until tender (50 to 60 minutes) Now if you have to open a can, make sure that you add the cumin to the soup and the water too.


Heat the oil in a 4 qt pot on medium heat. Add onion, 1 tsp cumin, 1 tsp salt, garlic, bell pepper, the remaining 1 tsp of cumin, and the rest of the spices and saute' for 5 to 10 minutes. Add quinoa and stir in. Add corn, tomato sauce, and the remaining 1 cup of water to the onion/quinoa mixture. Simmer for 20 minutes. Add cooked beans and second tsp of salt; simmer another 10 minutes. Top each bowl with grated cheese.




4 Servings

Boil in a heavy bottomed pot:

4 cups water

When water boils, whisk in:

1 cup polenta
1 tsp salt

After whisking in the polenta and salt, turn down the heat and stir constantly until the polenta is suspended in the water and no longer sinking to the bottom. Cover and cook for 1 hour, stirring occasionally. You may need to add more water to keep it from getting too thick. I usually add about a half cup of hot water to mine. The polenta should be barely simmering.

Stir in:

3 Tbsp butter or olive oil
1/2 cup grated parmesan, fontina or cheddar cheese.
3 cloves of fresh crushed garlic cloves

Taste to adjust seasonings. Be careful, polenta is VERY HOT!!

Keep warm if you will be serving it as a soft polenta, or spread it out onto a rimmed baking dish to cool and cut into pieces to bake or broil later. Polenta sets up nicely when it is cooled, and can be cut, brushed with olive oil and baked for a different texture. There is no need to oil the pan, as it should not stick.

Use polenta like you would with pasta, layer for lasagna, or just eat it as is. It is a great alternative option for a wheat free food.



Beans, Beans, the musical fruit.


Cooking your own beans is easy and so much better than canned beans. You can season them your own way, reducing and adding ingredients to your taste and health.

The first thing that you need to know about cooking beans is planning ahead. Beans need to soak, preferably overnight. Don't let this discourage you now. It is EASY!

So after you have purchased your beans, take a minute to sort through them and pitch any that are not beans, (a pebble) and any misshapen beans. Next put your beans into a large bowl with fresh cold water. You want the water to cover the beans with several inches of water, because you see in the morning they will have expanded and you want them to still be submerged.

How many beans should I soak? Because you are making these from scratch and you do need to plan ahead, a little more is better than not enough.

The rule of thumb is 1 Cup Dried Beans = 3 cups cooked beans.

A can of beans is about 1 1/3 cup cooked beans.

Ok, now it's time to cook your beans... The other major thing to know about cooking beans is to not add any salt or vinegar until the end of cooking! This will slow your cooking time way down. On average a pot of beans should take 1 to 2 hours.

You will want to rinse your soaked beans and add fresh water for cooking. Place the beans and fresh water in a large heavy stock pot on the stove on medium high heat. I always add a bay leaf and a 1 inch piece of Kombu seaweed. These help with digestion. Reduce the heat to low when beans start to simmer. Cover.

At this point you could add diced onions, or other veggies. If you are going to use soft veggies, remember that they are going to cook for a while. Onions and Garlic are nice for flavor and are ok if they melt into the beans. Remember to keeps the beans under the liquid, add more hot water if they are expanding past the water.

Check the beans at one hour to see if they are done, and then at 15 minute intervals. They are done when you can squish them onto the roof of your mouth and they are not crunchy,(underdone) or mushy(overdone). When they are almost done you can add herbs(thyme, oregano, basil...) and spices(cumin, cayenne, chili powder, garlic powder...). If you are going to add fresh herbs add them at the very end, along with the salt.

If you are not going to eat your beans right away, let them cool in their liquids and store in the refrigerator for 3-4 days or freeze for 1 month.