All the chocolate-y, brownie taste minus the grains and guilt!

Jeff (my Dad) grew up eating brownies for breakfast (Hard to picture now) and I overheard him say one day that he’d like some brownies just like the ones he had growing up! Well, I did my research and thought I’d try a shot at these dairy-free, gluten-free, and grain- free brownies. They turned out delicious!!! Here’s how I did it…


2 cups of creamy almond butter⁣
2 pasture raised eggs⁣
1/2 cup of maple syrup⁣
1/2 cup of agave
1 tsp. of baking powder⁣
1/2 tsp. of salt (if almond butter is unsalted)⁣
1 cup of almond flour⁣
1/2 cup of organic cocoa powder⁣
1 cup of @enjoylifefoods mega chocolate chunks⁣


1. Preheat oven to 350 degrees and grease an 8×8 baking dish well⁣
2. In a large bowl, mix together almond butter, eggs, maple syrup, and coconut sugar well ⁣
3. Mix in baking powder, almond flour, and cocoa powder well until they’re no lumps ⁣
4. Fold in chocolate chips then add batter to baking dish⁣
5. Bake in oven for 30-35 mins then slice and enjoy!

Thank you, @rachlmansfield for the recipe and inspiration


By Allie Mitchell, Clinical Director

As 2018 begins, a lot of us have started getting back to thinking about our health! With that, it’s important to be reading food labels and figuring out which foods and drinks to buy. Before going to the store, I love making lists… I used to grab whatever looks healthiest and never looked at the labels to find out what was in it. Big NO… Double checking labels is so important! I actually found out last month my favorite turkey slices are filled with sodium nitrates. I threw the package away and am the better for it.


  • Artificial Sweeteners/Aspartame — found in: diet drinks, jello, ice tea, chew-able vitamins, toothpaste(!)
  • High Fructose Corn Syrup — found in: breads, candy, flavored yogurts, salad dressings, canned vegetables
  • Monosodium Glutamate (MSG) — found in: Chinese food, many snacks, chips, cookies, seasonings
  • Trans Fat — found in: margarine, chips, fast foods
  • Common Food Dyes — found in: American cheese, macaroni and cheese, candy, carbonated beverages
  • Sodium Sulfite — found in: wine, dried fruit
  • Sodium Nitrate/Sodium Nitrite— found in: hot dogs, bacon, ham, luncheon meat, cured meats, any other type of processed meats
  • BHA and BHT (E320) — found in: potato chips, gum, cereal
  • Sulfur Dioxide (E220) — found in: beer, soft drinks, dried fruit, juices, wine, vinegar
  • Potassium Bromate — found in: breads

Remember, what we eat is either helping feed disease or fight it. We have the power to change.

We know it’s hard to always avoid ingesting these common but toxic additives all the time, so we’d love to help your body release them through healthy cleanses, colon hydrotherapy, or infrared sauna.

“For He wounds, but He binds up; He shatters, but His hands heal.” -Job 5:18

“Top 10 Food Additives To Avoid.” Hungry For Change,


By Allie Mitchell, Clinical Director

Beautifully created by Elizabeth for family, friends, and every event… So yummy & delicious!


  • 1 can (15oz) of drained and rinsed black beans
  • 2 tbsp of cocoa powder
  • 1/2 cup of gluten-free quick oats
  • 1/4 tsp of salt
  • 1/3 cup of maple syrup, agave, or honey
  • 1 full dropper of liquid Stevia
  • 1/4 cup of coconut oil
  • 2 tsp of vanilla extract
  • 1/2 tsp of baking powder
  • 1/2 cup of chocolate chip
  • optional: more chips on top for presentation


  • Preheat oven to 350F
  • Combine everything (but chocolate chips) into a blender and blend until smooth
  • Stir in chocolate chips and put into greased 8×8 pan.
  • Bake in oven for 15-18 minutes.
  • Place in refrigerator 3-4 hours or overnight so brownies will firm up!

Makes 9-12 brownies. Now have fun with family and friends and have them guess the secret ingredient!


By Allie Mitchell, Clinical Director

The holidays are fast approaching as we enter the last few weeks of October. Most people don’t take the time to plan out their meals and stay on track with their health. Remember, health is wealth and feelings are fickle! Thanksgiving shouldn’t be a week-long indulgence, but a one-day indulgence. Our focus should be on the fun, and not so much on food. There are a lot of ways to stay on track during the month of November!

  • Get outside (pick a backyard football game, take a family walk, rake leaves, 30 minutes a day!)
  • Cook at home (make a list for meals, and plan how you will get it done!)
  • Make your desserts at home (pumpkin pie, paleo bites)
  • Always have healthy snacks on hand (cut vegetables, dips, hummus, lentil chips)

Elizabeth makes black-bean brownies that can be a delicious addition to your holiday indulgence.

So whether you eat or drink or whatever you do, do it all for the glory of God. -1 Corinthians 10:31


By Allie Mitchell, Clinical Director

The importance of eating healthy cannot be stressed enough. When we eat good, we feel good! Eating the right fruits and vegetables is important in getting our daily dose of vitamins and minerals and replenishing the cells in our body. The foods we eat will either build us up, or break us down. While it may be different for everyone, most people will say they feel much better after a plate of salad, roasted vegetables, and chicken, fish or steak than ones with processed meats or dairy.


  • GRILLED CHICKEN BREAST, GREEN BEANS, CELERY (I really like them with white wine mustard)

These are just a few ideas, and ones that work for me. Also, when I’m in a rush, I’ll grab a protein bar from our shelf for extra protein and it’s gets me through until my next meal!

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2


By Allie Mitchell, Clinical Director

As summer is winding down and Labor Day being right around the corner, I wanted to share about our smoothies and why they have become so popular! Smoothies are an easy-to-digest way to get your macro-nutrients in while at the same time being healthy and delicious! The smoothies we make here at The Nutrition And Wellness Center are easy and fast to make. They have all the quintessential nutrients you need to keep you going through the day with energy and renewed stamina. Our recipes are simple, and we find that our clients keep coming back for more.


  • 1 CUP OF ICE
  • 1/2 CUP OF FROZEN FRUIT (organic is ideal, I love blueberries!)
  • 1.5 to 2 CUPS OF WATER
  • 1 tsp FLAX OIL
  • A FULL DROPPER OF STEVIA  (optional)
  • TURN ON BLENDER, BLEND UNTIL DONE (usually 1 min. or less!)

We have a Vitamix blender at the office, but any blender will do. We also use organic frozen fruit from Costco and flax oil straight from Barlean’s.

Stop by and I can make you one for lunch or a midday snack.
COST: $5

“Moreover, that every man who eats and drinks sees good in all his labor— It is the gift of God.” -Ecclesiastes 3:13

Julie Mitchell

Lovingly created by Julie Mitchell for her family and friends


Cut spaghetti squash in half, scoop out seeds, drizzle with olive oil and lightly salt, bake face up 1 hour at 350-400 degrees

Saute veggies for 5 minutes in pot: onion, zucchini squash, yellow squash(add more veggies if desired: carrot, celery, etc) in olive oil(1-2tsp)

1 can of mushrooms(or fresh)

Cooked chicken(option: I also added ground turkey)

1-2 jars of organic spaghetti sauce(or your own blend)

Season as desired with salt, other seasonings like basil, oregano

After spaghetti squash is done, cut diagonally and horizontally then scoop into sauce

Stir everything together and serve (with a sprinkle of goat or sheep cheese for final touch), ENJOY!

Creative name by Taytem Riley


(The Trinity Diet)

8 servings


2 envelopes of unflavored gelatin

2 tbs. of apple juice concentrate

7 cups of frozen peaches, sliced

6 tbs. of water


In a small mixing bowl, soft gelatin in apple juice concentrate and mix with 6 tbs. of water

Put peach in blender and blend until liquid

Bring fruit mixture to boil, and add to gelatin, stirring thourroughly until dissolved

Chill until it begins to thicken, then place in mixer, and beat on high until fluffy and double in volume

Chill again

Mound into 8 sherbet glasses or serve from glass serving bowl

Garnish with one whole strawberry


(Ch. 11 The Trinity Diet Kitchen pg. 149)

Julie Mitchell

1 pound boneless, skinless chicken breasts (may use other parts of chicken if desired)

1/2 cup canned coconut milk

1/2 cup water

3T chopped cilantro and/or basil

2T lemon juice

1/8 tsp cayenne pepper (options: use none or more)

Sea salt and freshly ground pepper to taste

Mix the coconut milk and water with the cilantro/basil, lemon juice, cayenne pepper, salt, and pepper. Pour over chicken, turning several times to coat both sides. For best taste, set chicken in a dish and refrigerate for 2-8 hours. Remove from refrigerator 30 minutes before cooking. Heat grill or oven(350) and add chicken.  Grill 8 minutes both sides or bake 40-50 minutes.

For best digestion results and proper food combining, enjoy with a freshly made salad and/or vegetable dish! This recipe is one of many from the First Line Therapy Cook Wise Recipe Book we have available at our clinic. I’ve been training individuals and their families for years using First Line Therapy which teaches how to eat to sustain life and avoid genetic expressions of disease. To learn more about proper weight control and food combining call the office to set up a First Line Therapy appointment.

Julie Mitchell

We enjoy this wonderful treat, which was created by Julie, and wanted to pass along the recipe for you to enjoy in your home.


1 cup of water

(and add a splash of coconut milk if preferred)

2 scoops of Vanilla Ultrameal

4 chunks of pineapple

4 drops of Lemon doTerra Essential Oil

1 tsp flax oil


Optional: 5-15 drops of liquid Stevia


Combine ingredients into a blender

Blend until smooth.


Copyright by The Nutrition and Wellness Center 2020. All rights reserved.