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


Today on our 4th day of the 21 day purification we were a bit hungry at The Nutrition and Wellness Center.  We looked to see what was available in the fridge and this is what we came up with!  So tasty on a rainy fall day!  I think this may be a great addition to a Thanksgiving meal. Enjoy! -Kristy


2-3 cups of butternut squash cubed

4 apples cubed

1 Tbsp Coconut Oil

1-2 Tbsp nutmeg

1/2 tsp Celtic Sea Salt


Mix together and place all of the ingredients in foil or in a casserole dish

Bake 400 degrees for 30 minutes

Top with pomegranate


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


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

eggplant and redpepper


8 slices eggplant, 1/2 inch thick

2 red bell peppers

3 tbsp of extra virgin olive oil

1 tbsp of red wine vinegar

1 tbsp fresh oregano, chopped

1/2 cup crumbled feta cheese

Celtic Sea Salt


Preheat grill. Coat peppers and eggplant slices with extra virgin olive oil.

Grill and arrange on a platter.

Top vegetables with 3 tablespoons extra virgin olive oil, an red wine vinegar.

Add oregano and feta, season to taste with Celtic Sea Salt.

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

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

kale chips

What a great snack! You can even crumble them up and add them to your popcorn! Try it!


One large head of kale

A small bowl of olive oil

Celtic  Sea Salt


Preheat oven to 425 degrees.

Remove kale from stalk, leaving the greens in larger pieces.

Place a little olive oil in a bowl, dip your fingers and rub a very light coating of oil over the kale.

Lay the kale on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown.

Keep an eye on it, it can burn quickly!

 Turn the kale over, add a little salt, or curry or cumin to taste, and bake with the other side up. Remove and serve.

Julie Mitchell



Chicken breasts on the bone, skinned

2 containers Organic or free range chicken broth

1 small onion, chopped

2 celery stalks, chopped

2 carrots, chopped and diced

1-2 tsp. dried dill weed

Fresh Parsley, chopped to your taste

salt and pepper to taste

Kale, spinach or Swiss Chard, torn into pieces


Combine 1st seven ingredients and simmer for 1 to 2 hours.

Remove chicken from bone and discard bones.

 Season to taste.

 Add your choice of green 5-10 minutes before serving.

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