Kingdom Wellness, Nutrition, & Fitness
Pastor Natalie Mitchem, Registered Dietitian/Nutritionist, Ed. D.
Doctor of Education with a Focus on Leadership in Health & Wellness
DipACLM -Diplomate of the ACLM - Certified Lifestyle Medicine Professional
Plant-Based Nutritionist & Chef
Recipes to Promote Good Health & Weight Loss
TNT - Think Nutrition & Temperance!
Natalie's Spicy Hummus
Create a healthy GI or Gut!
Blend together
1. Can of drained Chick Pea or 1 1/2 cup of Cooked or Soaked Dry Chick Peas
2. 1/4 cup of Spicy Kimchi (healthy probiotic food)
3. 2 teaspoons of Sesame Seed Oil
4. Optional - 3 pitted dates to create spicy and sweet hummus
Blend until smooth and enjoy for breakfast, lunch, dinner or a healthy snack!
FRESH and FLAVOR!
Enjoy a fresh green salad everyday!
Vegetable Lasagna - Meatless Monday!
Whole Grain Pasta
No Added Sugar Tomato Sauce
Hummus
Veggie Cheese
saute Red Onions, Green Peppers, Shredded Carrots and Mushrooms
Black Beans
Layer the lasagna in a pan
Top with Veggie Cheese
Bake and Enjoy
*Optional you can mix Hummus and a small of Shredded Mozzarella Cheese together.
Healthy Dips!
Black Bean Dip -Blend together black beans, fresh onions, fresh garlic and olive oil. ( Add in cayenne pepper for heat!)
Salsa- Fresh Diced Tomato, Red Onions, Cilantro and Fresh Lime Juice
Guacamole - Mix your fresh salsa in ripe mashed Avocados!
Hummus or Bean Dip- Blend low sodium chick peas or white beans or pinto beans with garlic powder, onion powder, turmeric, 1 - 2 Tbsp of Olive Oil and dash of Braggs Liquid Amino Acids (or a dash of Sea Salt)
Spinach Dip - Blend Vegenaise™ with drained and thawed frozen chopped spinach with chopped fresh,red onions, onion powder, garlic powder (or Mrs. Dash) and dash of Braggs Liquid Amino Acids
Serve with, Rice Chips Whole Grains Tortilla Chips, Baked Pita Chips and Fresh Vegetables
Chocolate Mousse - Non-Dairy Dessert
Blend together 4 cups of RIPE Avocados in blender or food processor and mix in 3/4 to 1 cup of Unsweetened Cocoa Powder, 3 tsp Vanilla Extract, 1 cup of Raw Agave Nectar or Coconut Crystals (add Agave or Coconut Crystals less or more to taste)...blend until smooth and creamy.
Enjoy!
Coconut/Banana Ice Cream
4-5 Frozen Bananas - Peeled (peel bananas before your freeze bananas)
1 cup of Coconut Milk (for less calories) or 1 can of Coconut Milk (canned Coconut Milk has more calories because it is concentrated)
2 tsp of Vanilla Extract ( optional coconut extract) or 1 Real Fresh Vanilla Banana
Place all ingredients in Food Processor or Heavy Duty Blender
Blend slowly or medium speed until you see ice cream texture.
This dessert should be naturally sweet however, you can add in 1- 2 tsp of Agave Nectar during the blending process.
More Healthy Suggestions
1. Cook with Whole Grain Macaroni & REAL cheese (no processed cheese) - for Mac and Cheese (add in Nutritional Yeast for Amino Acid Protein Boost)
2. Make fresh Mashed Potato (and leave of the skins).
3. Use Agave Nectar or Coconut Crystals in place of sugar and artificial sweeteners
4. Do not serve soda...make your own sparkling beverage with Sparkling Water, Fresh Fruit, Herbal Tea Bags and Agave Nectar or Coconut Crystals.
5. Use smaller plates!
6. Make and Bake your own desserts so you can control and select the all natural ingredients!
Copyright (Pastor Natalie Mitchem) 2016-2050, All rights reserved. No part of this material may be used, copied or distributed without permission
Pastor Natalie is a Registered Dietitian/Nutritionist and has studied the benefits of Plant Based Diets and overall good nutrition to promote health and to fight disease.
Do not use the information provided in this website for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider or medical home immediately. Do not disregard professional medical advice and do not delay in calling 911 or seeking medical attention when needed.
Annual Medical exam is good preventive practice. You and your health provider should partner in wellness steps that includes nutrition, more vegetables and fruits, drinking water, stress reduction, faith and fitness along with medical advice.