Julie Mitchell


This is a great meal anytime of year!


3 14 oz cans of vegetable broth

1 15 oz can of tomato puree

1 15 oz can pinto beans

1/2 cup red onion

2 cloves of garlic

1 tsp of dried basil

1/4 tsp celtic sea salt

8 cups of chopped fresh spinach and kale


Place broth, tomato puree, beans, onions, garlic, basil and salt in a crock pot .

Cook on high heat for 2-3 1/2 hours Stir in spinach and Kale and top with feta cheese


Julie Mitchell



2  7 oz cans of organic tuna

2 avocados

2 celery stalks

1 clove of garlic

1/4 cup of chopped red onion or green onions

1/2 of a lemon

1/4 tsp celtic sea salt

1 tbsp organic mayonnaise

Fresh tomatoes, feta and peas will take this tuna to another level and make it more filling!


Dice the celery, garlic, and onion and strain the tuna

Remove the avocado from the skin and mash.

Add celtic sea salt and add lemon juice right away to prevent browning.

Add the rest of the ingredients and mix.



Julie Mitchell


Thanks to my sister Kelly I have enjoyed this delicious soup at work and at home. It is so easy to make and great to serve at any temperature. I hope that you like it as much as we have.



2 cups of cubed red potatoes

2 cups leeks

2 cups asparagus

juice of one lemon

1 tbsp of extra virgin olive oil

1 can of Trader Joe’s light coconut milk or 1/2 cup of coconut milk, 1 carton of organic vegetable broth

1/4 tsp of celtic sea salt

You may add one of the following for additional flavor:





Chop up and saute potatoes, leeks, asparagus in extra virgin olive oil.

Once all vegetables are tender add in the vegetable broth and bring to a boil.

Allow to cool.

Pour ingredients into your Vitamix  and add coconut milk, lemon juice, salt and blend until smooth and creamy.

Pour into pot and heat on low.

Top with nutmeg, parsley, or dill and ENJOY!

This tastes great warm or cold.

Julie Mitchell

spaghetti and meat sauce


1 large or 2 small onions

3-4 stocks of celery

4 T olive oil

Then add these and bring to boil then simmer for 30 minutes:

4-5 garlic cloves or 1 tsp garlic salt

1-2 tsp of each: oregano and basil

1 can(28oz) of diced tomatoes

1 jar spaghetti sauce or marinara sauce

1 bag of green or red lentils

salt or Braggs Liquid Aminos for flavor if desired


I added 1 bag of frozen peas and 1/2 bag of frozen spinach.


Cut spaghetti squash in half and place in oven for 45minutes at 350 degrees.

Then use fork to pull out the stringy center of squash.

Serve sauce over spaghetti squash and if you are like me, add some feta cheese for extra flavor.


Julie Mitchell


1 jar of Almond Butter(crunchy or smooth)

1 cup Almond Meal

1 cup Agave

1 tsp Baking Soda

1 cup of Raisins

1/2 tsp Fine Ground Sea Salt


Bake at 350 for 10-12 minutes or until crisp.

Here is a healthy alternative for some delicious cookies that I came up with when one Sunday afternoon. They are gluten and sugar free!

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


This was a great treat for us at Thanksgiving! We hope that you like it as well as our families did!


1 1/4 cups raw soaked cashews

1 cup maple syrup

1 can organic pumpkin puree (16 ounces)

2 tsp of pumpkin spice

or if not available use

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp cloves


 Soak 1 cup of cashews in 2 1/2 cups of water in a large bowl over night in the fridge.( 8 hours )

 Use the Almond Crust Recipe on The Nutrition and Wellness Website

Partially bake 7-10 minutes and take out to cool.

Drain water from cashews. They should be very soft.

 Place cashews in  the Vitamix and blend at a high speed until a paste is created.

Add in order pumpkin, maple syrup and spices.

Blend on low increasing to high for 3-5 minutes until completely creamy.

Pour pie filling  into the pie crust.

Bake  at 400 degrees for 15 minutes and reduce to 350 for 30-40 minutes.

The tooth picking should come out slightly wet.

Cool for 2 hours


Julie Mitchell


I make this for any occasion and Kathryn and Sarah love it ! I hope that you enjoy it as much as we do!


7 Green Apples

1/2  tsp Nutmeg

1/2 tsp Cinnamon

1/4 tsp Cloves

1/2 Lemon

1/4 cup of honey

1/2 cup of Almond Meal

3 Tbsp Organic Butter

Almond Pie Crust from The Nutrition and Wellness Center Website

Glass Pie Dish

Paper Grocery Bag



Create Almond Crust and partially bake for 10 minutes.

Take out of the oven to cool.

Peel and core apples and place apple slices into a mixing bowl

Add nutmeg, cinnamon, cloves and lemon juice from the lemon mix well.

Place Apples in partially baked pie crust.

In a separate mixing bowl: cut butter into small pieces add honey and almond meal to create crumb like topping.

Place topping over the apples.

Place pie in the PAPER grocery bag.

Remove any handles that may be attached, fold opening to a closed position and staple shut on the sides.

Fold down the bottom of the bag and staple the ends to the sides.

Place the Apple Pie in the Bag on a cookie sheet and insert into oven.

Bake 350 for 45 minutes – 1 hour



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


We use this and fill with pumpkin, apples, 0r mixed berries to create a great tasting pie! Try this for the holidays!


1 cup ground Almond Meal

1/2-3/4 cup Sucanat if not available Sugar in the Raw

1 medium Organic Free Range Egg, beaten

1/2 tsp Almond or Vanilla Extract

1/4 teaspoon fine Celtic Sea Salt

Dash of Cinnamon or Nutmeg


Preheat oven to 325.

Grease and flour a 9 inch glass pie plate.

Mix together the almond meal, sucanat, egg, extract , salt, and spices.

Spread mixture into the pie plate and press lightly with moist fingertips to form a crust.

To Pre-Bake Crust

Bake crust for 10 minutes, press down any puffy areas and bake another 2-5 minutes until the crust is firm.

Place on wire rack and press down the shape to flatten, if needed.

Cool before filling.  The crust will get more crisp as it cools.


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