Colo Kitchen

Real Food & Holistic Nutrition


My Customized Services will Help You:

- Support your health & wellness

- Make sense of today's food

- Improve your diet and lifestyle

- Get inspired and motivated

- Feel how real food changes everything

Holistic Nutrition Consulting:

You'll understand what's healthy and what's not in today's food maze. Together, we'll dig for underlying causes of symptoms and consider various health-supportive measures. We'll discover your motivators, explore your obstacles, form strategies to overcome them, and work side-by-side to make lasting changes. Contact me for more info.

Practical Support:

Meal plans, menu planning, shopping trips, pantry makeovers, label reading. Contact me for more info.

Clean Meals:

Please inquire about personal chef or shared personal chef services. Contact me for more info.

Holistic Teaching Kitchen & Cooking Sessions:

Into the kitchen we go, where we can become agents of our own health. Whether you're a novice or an accomplished cook. Together, we'll develop healthy meals and habits for you and your family. We'll cook scrumptious food together that you and your family will enjoy for years. And we'll discuss nutritional topics of interest. Contact me for more info or see below.

Preferred Ingredients: In my mind, real food means high-quality meals made from fresh, whole, nutrient-dense, individual ingredients that are close to their natural form. Organic and local whenever possible. Non-GMO. No added junk. For me, this also means free of gluten, most grains, refined sugar, lactose, soy, additives, preservatives, artificial colors/flavors, and sometimes casein. Most recipes are Paleo, GAPs, and/or Specific Carbohydrate Diet compliant, but with more vegetables. This food is so delicious, you'll want to serve it to your guests! 

Cooking Session Details: Together, we'll prepare fresh, delicious dishes using high-quality ingredients.

What You Bring to the Cooking Session

• An apron
• Willingness to get your hands dirty
• Discussion ideas

What You Get from the Cooking Session

• Generous sample tastings
• Training on cooking techniques
• Answers to common practical concerns (lunchbox ideas, interpreting labels, planning meals & snacks, converting recipes, time/cost-saving tips,...)
• Discussion and info-sharing: Gut flora, leaky gut syndrome, inflammation, gluten & grains, fats, cholesterol, sugar, preservatives, gut-healing protocols, etc.
• Indexed binder with recipes, reference material, and tips
• Use of professional equipment
• No shopping or clean up required

Size, Duration & Pricing of Cooking Sessions

Duration: Sessions typically run about 2.5 hours.

Pricing: Reasonable pricing, varies based on class size and menu, please inquire.

  • Private one-on-one sessions
  • Groups (3-5 people; you form the class or attend one of mine)
  • Family, teen, or tween classes (for mature-minded kids)

Sample Menu A:

Chicken Piccata

Pounded for tenderness, medallions of organic free-range boneless chicken breast are dredged in local pastured organic eggs, “breaded” in almond flour, sautéed in avocado oil, and baked in a delicious sauce made of dry white wine, fresh lemon juice and homemade chicken stock.

Roasted Asparagus with Lemon, Shallots & Herbs

Fresh asparagus (rich in Vitamin K and Folate) is roasted to al dente and finished with a light vinaigrette of lemon, olive oil, garlic, shallots, herbs and spices.


This gluten-free goody really is healthy. It uses none of the high-glycemic flours, starches, gums and additives typically found in processed gluten-free products. These are proudly made with high quality almond flour, local pastured organic eggs, olive oil, fresh lemon juice, and honey. A smart and delicious way to absorb beautiful sauces, and also great with breakfast or lunch.

Sample Menu B:

Beef Braised in Red Wine

This heavenly dish made with organic, grass-fed chuck roast is braised low and slow in a sea of dry red wine and gelatinous, homemade beef stock. The classic mirepoix (carrots, celery and onions) and fresh herbs add depth of flavor, and are then pureed to become the gravy! …a hidden source of vegetables which they will not even see coming!

Twice-baked Cauliflower Mashed “Potatoes”

High in Vitamin C, and with a subtle flavor which effortlessly pairs with a variety of dishes, this is a perfect side to any gravy-based entrée or bold-flavored meal. Made creamy with homemade yogurt, Parmesan cheese and butter, then broiled to create a textured top layer.

Butter Cookies

You can give this cookie to your kids for breakfast. Like the Classic Drop Biscuits, these cookies use none of the high-glycemic flours, starches, gums and additives typically found in processed gluten-free products, but are proudly made with high quality almond flour, honey, avocado oil, butter and high quality vanilla extract.

Sample Menu C:

Argentine Spice-Rubbed Flank Steak with Salsa Criolla
Flank steak's large surface area is ideal for absorbing this homemade sweet and spicy rub. This dish is brightened with a fresh, Argentine-style homemade salsa made with organic ripe tomatoes and red bell peppers, onions and fresh garden thyme. A perfect warm-weather dish.

Spinach Salad with Creamy Avocado-Honey-Lime Dressing
The natural creaminess of avocado creates a great base for salad dressing. Emulsified with olive oil, apple cider vinegar, honey and lime, and tossed with organic baby spinach, farm-fresh hard boiled eggs, and grated cheese. This dressing stands up to any spicy entree, and is completely free of sugar, additives and preservatives typically found in store-bought salad dressings.

Sea Salt & Black Pepper Almond Crackers served with Manchego Cheese
These amazing, hearty, homemade crackers have just the right bite without the wheat. They pair great with firm, buttery Manchego Cheese, an aged sheep's milk cheese made in the La Mancha region of Spain. These preservative-free crackers stay fresh for months in the freezer.

Sample Menu D:

Homemade Yogurt Making Class

This is gold - you cannot buy yogurt like this - completely clean and free of additives. Organic, sugar-free, lactose-free and super rich in probiotics to support gut health (50 Billion live organisms per cup). We will make plain yogurt, greek yogurt, vanilla yogurt and frozen yogurt!

Sample Menu E:

Homemade Bone Broth (Chicken Broth)

Good, homemade Bone Broth is a pillar for deep nutrition and maintaining good health. Bone broths have been a fundamental tradition and staple food throughout the world forever. Until the food industry introduced bouillon cubes and canned substitutes. All the priceless collagen, gelatin, and essential minerals in this natural healing agent were tossed out and replaced with weak imitations loaded with harmful MSG and too much salt. With centuries of tradition thrown away, we have lost all the health benefits of this age-old liquid gold. Bone broths have become a missing, vital food group in today's culture. 

Bone broth rejuvenates our skin and joints, naturally supporting us with powerful gelatin long before Botox or Glucosamine supplements came along.

We extract from the bones all the beautiful minerals, and convert the collagen to gelatin by simmering the broth all day long. This yields the natural, healing properties one can find only in a real, homemade bone broth. Bone broth fills the home with the lovely aroma of true comfort food, and is used as the foundation for so many classic recipes. Liquid Gold!

More menus available, please inquire.