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

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

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

Today, Kristy and Lizzie created a sweet aroma in the office as they prepared and served us this delicious recipe. Even if you don’t care for these veggies, these would be worth creating in your own kitchen. It’s all about getting creative and taking chances in life, isn’t it? And I’m glad they did today.  “Winners take chances!” 

zucchini fritters


1 zucchini

1 1/2 small shallots, peeled and finely chopped

2 spring onions, trimmed and finely chopped

2 tbsp extra virgin olive oil

1 green chili, very finely chopped (use more if you like it hot)

1/4 cup fresh Ezekiel bread crumbs

1 egg beaten

1/2 cup of feta or goat cheese

1 tbsp fresh coriander, chopped

¼ tsp Celtic Sea Salt

2/3 cup FAGE Total Greek Yogurt


Grate the zucchini and squeeze the moisture out by hand.

Place in a large bowl.

Chop and fry the shallots and spring onions in hot oil until translucent Add the green chili and remove from heat.

Add the shallots, spring onion and chili to the zucchini and then add the Ezekiel bread crumbs, beaten egg, feta, coriander, salt and pepper.

Mix well with a fork.

Form into patties with your hands, flattening slightly.

Fry patties in olive oil in a nonstick frying pan on medium heat, turning a couple of times until cooked through, golden and slightly crisp on the outside.

Additional Notes:

To serve, plate and garnish with a spoonful of *FAGE 0% Greek Yogurt.

*FAGE 0% Greek Yogurt is a healthy hand in the kitchen. Due to its thick, creamy texture, it can easily replace higher-calorie foods, such as cream, mayonnaise, crème fraiche and sour cream. Cut the calories — enhance the taste.

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