Julie Mitchell

One of our clients created this recipe to enjoy as a little treat while she was on the 21 Day Cleanse.


1 sweet potato

1/4c water





Bake the sweet potato until it is fully cooked and let it completely cool.

Remove the skin of the potato and place in a food processor.

Add the water and cinnamon.

Puree until it is smooth.

Pour into a bowl and sprinkle with almonds.

Enjoy as an apple dip!

Julie Mitchell



2-4 sweet potatoes

2-4 tablespoons olive oil

Celtic Sea Salt




Preheat oven to 450 degrees.

Peel potatoes and cut into 1/2 inch slices.

Lay potato slices flat on a cookie sheet and drizzle olive oil over the sweet potatoes. Making sure that the whole sweet potato slice is covered.

Sprinkle salt, pepper and parsley over the sweet potatoes.

Bake at 450 for 15 minutes.

Flip the sweet potatoes and bake for an additional 15 minutes.


Julie Mitchell



1 large head cauliflower

5 large cloves garlic

Celtic Sea Salt

2 tablespoons grassfed butter

¼ teaspoon freshly ground nutmeg

Freshly ground black pepper to taste


Fill a large (6-quart)  pot with an inch or two of water. Place a steamer insert in the pot, cover with a lid, and put the pot on a burner set on high.

While waiting for the water to boil, wash and trim the cauliflower. Cut up the florets and stem. Slice up all the garlic cloves.

Once the water in the pot is boiling, throw in the stems, half of the florets, and all of the garlic. Salt everything liberally.

Then, put in the rest of the cauliflower, season with more salt, replace the lid, and steam everything until soft (~10 minutes).

Drain everything into a colander, and then dump it all into food processor fitted with the steel knife attachment. Season with some fresh cracked pepper and microplaned nutmeg. Add the butter.

Process everything until smooth. Season to taste. These faux “mashed potatoes” reheat beautifully in the microwave.

Julie Mitchell


Day 3 on the 21 day Purification


2-1 Large Sweet Potatoes baked

1-2 Apples Baked

1/2 tsp Salt

1 tsp Nutmeg

1 tsp Cinnamon

1/4 cup of Coconut Milk or Almond Milk


Place Sweet Potatoes and Apples in Vitamix (peel and all)

Add in Salt, Nutmeg, Cinnamon and Coconut Milk or Almond Milk

Blend and Serve

Julie Mitchell

Food Network Magazine


1 1/4 pounds Brussels sprouts, trimmed and halved

2 tbsp extra virgin olive oil

Celtic Sea Salt

3 tbsp pomegranate molasses

Seeds from 1 pomegranate

1/2 cup coarsely chopped toasted hazelnuts

1 tbsp finely grated orange zest


Preheat the oven to 375

Put the Brussels sprouts in a roasting pan; toss with the extra virgin olive oil and season with Celtic Sea Salt.

Roast in the oven until light golden and a fork  inserted into the centers goes in without any resistance, about 45 minutes.

Place sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and orange zests.

Julie Mitchell


Dressing Ingredients

1/4 cup red wine vinegar or apple cider vinegar

1 clove of garlic pressed

1 teaspoon Dijon mustard

1 tbsp of honey

a pinch of Celtic Sea Salt

1/2 cup of extra virgin olive oil

2 tablespoons of finely chopped red bell pepper, green pepper

Salad Ingredients

Yellow Squash and zucchini, thinly sliced

Sugar snap peas

Edamame and or field peas

Red bell pepper, thinly sliced

Fresh salad greens


Toss the vegetables without the greens in dressing and marinate for 15 minutes. Add Vegetables to the salad greens and enjoy!

Julie Mitchell


Great addition to your Holiday Meal or anytime!


5 medium sweet potatoes, peeled and cut into 1-inch chunks

1/3 cup honey

1 large organic egg

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/8 teaspoon ground ginger

1/2 teaspoon of Celtic Sea Salt

1 tablespoon of Sucanat

1/3 cup of finely chopped pecans

Grapeseed cooking spray


Mist 8 inch baking dish with Grapeseed Cooking spray

Bring a few inches of water to a boil in a pot filled with a large steamer basket. Place potatoes into the basket, cover and steam until tender 20 to 25 minutes.

Transfer the potatoes to a bowl, and let cool slightly.

Add honey, egg, and 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon celtic sea salt; whip with an electric mixer until smooth.

Spread the sweet potato mixture in the prepared baking dish.

Mix the sucanat, pecans and the remaining 1/2 teaspoon of cinnamon in a bowl: sprinkle over the potatoes.  Bake until hot and beginning to brown around the edges

Bake for 40-45 minutes

Serves 6


Julie Mitchell


Pesto Squash makes a wonderful addition to a meal.  Add turkey, chicken or meatballs to the mix and create a delicious meal!


1 large raw yellow summer squash,cut into matchstick or cooked spaghetti squash, shredded

Pesto Sauce

1 cup pine nuts

1 cup olive oil

1 large bunch fresh basil

1 cup fresh parsley

3 garlic cloves

1 tsp Celtic salt


Prepare squash as desired.

In food processor, combine remaining ingredients and chop finely.

Scrap out Pesto mixture and toss in the squash until thoroughly blended.

Julie Mitchell


Quinoa is more nutritious than rice

Serves 4


1 cup quinoa

1 cup water

¾ cup freshly squeezed OJ

½ tsp sea salt

Zest from 2 oranges

1 tbs EVO oil

2 medium onions chopped

3 garlic cloves minced

½ cup organic raisins

1 cup cooked chick peas

1.5 lbs spinach leaves, trimmed, washed, drained, dried and chopped (about 6 cups)

1/4 cup of feta

Salt to taste

½ tsp cinnamon

¼ cup toasted pine nuts

1 orange, cut into wedges


Rinse quinoa. Combine water, oj and bring to a boil in a 1.5-2qt saucepan.

Add salt, zest, and the rinsed quinoa.

Return to a boil, reduce heat, cover and simmer 15 minutes or until all liquid has been absorbed.

Remove from heat and let sit, covered for 10 minutes to fluff up.

While the quinoa is cooking, heat the oil in large skillet that has a tight lid and add the onions, sauté over medium heat for 10 minutes until softened and starting to brown a bit.

Add garlic and sauté until golden. Add raisins and chick peas, and chopped spinach. Cover and cook over medium heat for 5 minutes, or just until spinach has wilted.

Adjust heat if necessary. Drain excess water. Season to taste with salt.

To serve, fold the veggies into the hot cooked quinoa and 1/4 cup of feta. Stir in cinnamon.

Garnish with the toasted pine nuts and organ wedges.


Julie Mitchell


This recipe was shared with me from one of my greek clients! Great to eat with vegetables, toasted Ezekiel bread and on sandwiches too!


Large container of Fage 0% yogurt

1 cucumber

2-6 cloves of garlic (really, however much you like)

1 tbsp olive oil

1 tbsp red wine vinegar?(the oil and vinegar measurements are approximations, I don’t measure when I make it)


Strain the yogurt using cheese cloth for 1-2 hours. The greek yogurt is generally pretty good about not having a lot of liquid in it, but if you use any other brand than Fage, it’s really important that the yogurt gets drained for long enough.

Cut the cucumber into quarters and remove the middle section that contains the seeds.

After the seed have been removed, grate the cucumber with a cheese grater

 Once the yogurt is strained, mix in the cucumber

 Add the garlic. I normally use a garlic press for this, but if you’re not using a garlic press, mince the garlic

 Add the red wine vinegar and olive oil

The tzatziki tastes best after it has had some time to sit, so that the flavors can all come together

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