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!

Julie Mitchell




¼ cup pecans

¼ cup walnuts

½ cup oats

10 dates

¼ teaspoon sea salt

3 tablespoons cocoa powder

½ teaspoon peppermint extract (or 1 drop of peppermint oil)

1 tablespoon water


6 tablespoons coconut butter

4 tablespoons coconut oil

2 tablespoons maple syrup

1 teaspoon peppermint extract

Pinch Celtic Sea Salt

1 candy cane, crushed



Process the nuts into a meal.


Process dates until they form a paste.

Add the nut meal and the rest of the ingredients to dates.

Process until well combined

Press into a small baking dish.

Set in fridge while you make the top layer.


Heat the coconut butter and oil on low just until they liquefy.

Stir in the remaining ingredients (except for the candy cane) until the mixture is smooth.

Pour atop the brownie layer.

Set in fridge for about 10 minutes until the top layer sets.

Top with crushed candy cane.

Set in fridge to set.

Julie Mitchell



2/3 cup raw almonds

2/3 cup raw walnuts

2/3 cup raw oat flakes

¼ teaspoon ground cinnamon

1/8 teaspoon sea salt

¼ cup honey

2 teaspoons pure vanilla extract

Optional: 3 tablespoons raisins, cacao nibs or dark chocolate chips


In a food processor, process the almonds, walnuts, oats, cinnamon and salt to a fine meal.

Add the honey and vanilla and process to combine.

Add the raisins, cocoa nibs or chocolate chips and pulse to combine.

Roll the cookie dough into balls(may roll in coconut flour or almond meal) and place them on a cookie pan or plate.

Place the pan in the freezer for about an hour to firm up.

Store the balls in a tightly covered container in the refrigerator or freezer.

Julie Mitchell



7 oz. dark chocolate (not to exceed 70%)

1/2 cup natural almond butter

2 Tbsp. honey

1 Tbsp. powdered sugar

1/2 tsp. vanilla extract

1/4 tsp. Celtic Sea Salt

powdered sugar for topping


Melt chocolate in a double boiler. Stir.

Place liners in a mini muffin tin, this helps them hold shape.

Spoon about a teaspoon of the chocolate into the bottom of each liner. Make sure the bottom of each liner is coated with chocolate.

Mix the almond butter, honey, powdered sugar, vanilla and salt together until smooth to make the filling.

Scoop out a tsp. of the filling and gently roll it into a ball. Give it a press down and center it on top of the thin chocolate puddle. Repeat.

Spoon chocolate, about another tsp., on top of each almond butter ball to cover completely.

Sprinkle a powdered sugar on each one and chill in the fridge to set.

They can be kept in a covered container at room temperature or fridge.

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


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

pumpkin muffins

These make a great snack for kids on the go, a treat after school or an addition to any breakfast!


1 1/2 cups of Almond Flour

1 teaspoon Baking Powder

1 teaspoon Baking Soda

1 1/2 teaspoons pumpkin pie spice

1/8 teaspoon Celtic Sea Salt

3 eggs

3 Tablespoons of Agave

3/4 cup of canned Organic Pumpkin

1 teaspoon Vanilla Extract

1/3 cup chopped pecans or walnuts

You may add dried cranberries, bananas or other fruit to spice it up.


Bake at 350 degrees. Line muffin pan with paper liners or use coconut oil to grease pan.

In a large bowl whisk together eggs, pumpkin, and vanilla extract.  Add wet ingredients to dry ingredients and mix to combine. Stir in pecans until well mixed.

Scoop batter into muffin pan filling 1/4 full.

Bake for  20-25 minutes until golden

Makes 12 muffins

Keep in airtight container in refrigerator. Heat sightly and enjoy!


Julie Mitchell


These are so good!!! What a treat!


1 cup of Trader Joe’s Raw Crunchy Unsalted Almond Butter

3/4 cup sucanat

1 egg

1/2 tsp organic baking soda

a dash of  celtic sea salt

3 oz of Ghirardelli 60% Cacao Bittersweet Chocolate Chips


Preheat oven to 350.

Mix all ingredients together then add in chocolate.

Drop by spoonful on parchment paper and Bake 10-12 minutes.


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