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


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



1 cup Olive Oil

¾ cup Flax Oil

¾ cup Tahini

A few squirts off Braggs Liquid Aminos to your taste

A few squirts of mustard to your taste

2 tsp of honey or maple syrup or few drops Stevia

2-6 cloves garlic(I like garlic!)

½ – 1 cup vinegar of choice

Option: 1/4 cup Mayonnaise

Mix ingredients in blender.

Water: more for thinner, less for thicker.

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