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Broc & Cheese

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DAIRY FREE | BROC AND CHEESE | CULINARY NUTRITION | NOURISHING NELLI

Just in case you ever get the “I want Mac & Cheese, but know it has zero nutritional value and my body will hate me after eating it” vibe, I’ve got you covered!

Growing up, we never did have those boxes of odd shaped noodles and pre-made orange powdery stuff in the pantry, but I do remember a time or two when I was visiting friends or cousins and that they would pull the magical blue box out of the pantry and boom, a few minutes later you have some noodles covered in creamy cheesy stuff. I guess it was quick and easy, so why not?!

Well a few years and a bit of knowledge later I’ve created a version free from all the artificial fillers and man made ingredients.

BROC & CHEEZ!

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Living a dairy-free lifestyle; for no other reason than my belly feels much better when eliminating it; I make my own cheeses using things like nuts, seeds and bean flours. Broc & Cheese is your dairy, gluten, and refined sugar free version of an American favorite! This plate is full of flavor! It contains a moderate amount of complex carbohydrates, fiber, veggies, healthy fats, and plant based protein – giving you a well balanced meal. I incorporate a little secret ingredient that you may have never heard of before, but should definitely give it a try because it’s loaded with nutrition!

NUTRITIONAL YEAST

This superfood is an inactive form of yeast that has a very distinct cheddar flavor to it.  It’s very high in B-vitamins and protein. It’s gluten free and contains fiber to support your digestive system. Nutritional yeast is a great source of folic acid, which is important for women’s reproductive health. Folic acid has been show to prevent spinal bifida and other birth defects.

Nutritional Yeast looks like little yellow flakes and is usually sold in the bulk section of most markets.

Per 2 tbsp (16g) of nutritional yeast you have:

    • 8g protein
    • 5g carbohydrates
    • 4g fiber

The cheez sauce is actually made from a dip that I usually make and have on hand for fresh veggies or to spread on toast. So, not only do you get an uber delicious cheeze sauce for your Broc & Cheez, you will have left over dip to store for snacking!

Click here for the Cheez Dip recipe that you’ll need for the cheez sauce in this dish.

This dish is great for when you have a large family or are hosting a dinner gathering. It’s quick and quite the crowd pleaser!  I like to serve this dish along side a piece of fresh fish.

I hope you give it a try; show off your creation on Instagram or Facebook by tagging #NourishingNelli

-Nelli

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quinoa, stirfry, dairyfree, broccoli, recipe, cheese, cook, chef
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Broc & Cheez
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 
Author: Britni Martinelli
Ingredients
  • 1 cup white onion
  • 1 tbsp minced garlic
  • 1 cup red bell pepper diced
  • 1/2 cup celery diced
  • 1 cup cooked red & white quinoa
  • 3 cups lightly steamed broccoli
  • 3 tbsp banana peppers
  • 4 tbsp Cheez Dip
  • 1/3 cup vegetable broth
  • 1 tbsp dijon mustard
  • 1/3 cup light coconut milk
  • dash of red pepper flakes
  • dash of sea salt
  • paprika, garlic, chili powder
Instructions

  1. Sautee the vegetables in 1 tbsp olive oil. 

    Add the Cheeze dip and liquid ingredients 

    Reduce heat and cover for 2-3 minutes. 

    Top with your favorite fresh fish, chicken or turkey. 

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NOURISHING NELLI | TANK TOP | FUNCTIONAL NUTRITION | NN APPAREL

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The Kindness of Kuzu – Nourishing Knowlege by Nelli Episode 2

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Let me introduce you to this crazy root from Japan called KUZU, because it’s rocking my world lately! As with all of my dishes…I try to make them serve a nutritional purpose for when I’m in need of something specific I know just where to turn! By that I mean, as an option for a healthy dessert, as something for a digestive relief, as something for an afternoon pick me up, as something for a healthy snack, as something for hydration, etc. etc. etc.

Kuzu clocks in as one of the most versatile ingredients I’ve cooked with thus far, allowing for the creation of those “purposeful plates” if you will! Kuzu goes great in dinner, dessert, alone, or mixed with nuts, seeds, and fruit! You literally can’t mess it up!

Kuzu, sometimes pronounced (kudzu) is a root native to Japan. It’s been used in Chinese medicine for years for it’s amazing anti-inflammatory and antioxidant properties. With it’s thick viscous like consistency it’s very stomach soothing as it coats the lining, providing you protection. This in combination with it’s high level of flavonoids does wonderful work in strengthening your digestive and circulatory systems.

Kuzu works as a natural stress reliever by promoting your body to produce hormones responsible for a calm state.

It’s been used to treat menopausal and periomenopausal symptoms due to its phytoestrogen content; riding things like hot flashes and night sweats… great tool to add to the box for all my female friends!

From a food stand point, kuzu helps balance the acidity of sweets making it perfect in pair with a dessert!

It’s a class of carbohydrates coming from the root of a vegetable. It’s super low in regards (2g per 1/4 cup) and can be paired along side any other macro/micro nutrients to create a balanced meal. 

Kuzu comes in powder form and looks like little white rocks. It seems unusable when it comes to cooking, so I’ve created a little pudding recipe that makes it super simple to use as you wish. 

I’ve been having this in dinner, dessert, or mixed with random tid-bits almost everyday now for the past few years and my digestive system, hormones, and blood sugar levels are steady and balanced from doing so.

Here’s a video tutorial on how to make my Kuzu Pudding.

Try some of my favorite ways to eat KUZU..

HERE – Mint Matcha Kuzu Creation

HERE – Dessert in Disguise my e-Book full of smoothies that tap into the kuzu pudding jar!

Show me your creations with KUZU by tagging #NourishingNelli on Instagram or Facebook!

-Nelli

If you enjoyed this post subscribe to the NN Blog for more!

MIND YOUR MATTER – INTUITIVE EATING 101

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INTUITIVE EATING | NOURISHING NELLI | CULINARY MEDICINE

Food is the foundation of wellness, but the mind is much more influential. Hippocrates taught us that food is medicine, but so too is your mind.

Let’s face the fact…There is no one-size fits all, standard diet, or basic approach to healthy living.

The secret is knowing your unique body and gaining a better understanding of YOUR personal health through hunger cues, and then further relating them to science-based nutrition evidence.

Learning what your body needs in order to feel motivated, energized, and happy, comes from learning the unheard language – how your body lets you know when something is A-OK or no-way Jośe! This awareness is called “intuitive” or “mindful” eating, and it’s the most sustainable way to thrive each and every day. By knowing your body at this level, it becomes clearer on where to turn when making meal choices. You’re informed of the emotions that drive eating decisions, motivation to exercise, and taught how to check in with yourself to notice if you’re stressed, tired, or unhappy. This then leads to knowledge on how to reach a desired goal with your meal choices. I find this practice essential in obtaining optimal health and happiness!

Science is continuously proving the many ways that our bodies are affected by the health of our microbiome, environment, genetics, and lifestyle. The food choices we make with each meal are literally signals to the cells in our body. They instruct and impact our sense of self, how we feel, and ultimately how we show up each and everyday.

If you can embrace the fact that there’s a lot more to a meal than just the food components. There’s the emotional and hormonal connections – how it makes you feel, and then there’s each individuals’ circadian rhythm that correlates.

Listening to your body; while it may sound cliche to some, is top trend here at Nourishing Nelli. It’s the secret to success, and the key to developing a healthy relationship with what I like to call the “food-function-feeling connection”.

A good example of how this plays out is as follows. If you find yourself stressed, un-prioritized, lack sleep, or in a worrisome state, it doesn’t necessarily matter how “healthy” your meal choices are; hormonally you may cause havoc and end on the opposing side of what you wished for in that meal. That’s why learning to identify the “cue’s” that your body sends, is so important, so that you can then make choices to match your mood! It takes some time; but with practice you become powerful!

Understanding your food triggers and knowing you have the power to control them leads to food freedom; no diets necessary!

I challenge you to learn more about yourself! Take time to move, meditate, and just do nothing besides be present! Test out new foods, as well as, new activities! Breath! It’s time we begin to prioritize both physical AND emotional health by using the mind to make your meal!

The NN Bowl Building Guide and Dinner Designer are two great places to start; both giving you nutrient categories and options to fill via each your unique cues. In combination with your brilliant mind your meal will be ONE OF A KIND!

Common Hunger Cues

No Appetite

If you’ve noticed a decreased appetite, you may have experienced unintentional weight loss, you may have lost a desire to eat, or simply just never feel as hungry as before. The thought of eating may even make you feel nauseous.

If you don’t have an appetite, you may be able to tie it to psychological factors like: anxiety, depression, stress, or grief. There may be health-related conditions at play too like migraines, pregnancy, post-partum depression, a cold, the flu, or alcohol withdrawals.

Signs you’re not eating enough of the nutrient dense foods at each meal look like low energy, poor sleep, physical hunger, cravings, and headaches. So often nutrition resources are geared towards weight loss, but a focus on underweight nutrition is especially important, too.

  • Other signs of no hunger may stem from a intermittent fasting routine. If you’ve fasted extra long and your body is content at burning its’ stored fuel – i.e. your fat adapted, your hormones will not stimulate huge hunger.
  • You may have over eaten the macronutrient fat, which burns long and slow in the body as an energy source; therefore your body is utilizing it for fuel.

You’re Hungry All The Time aka HANGRY!

If you find yourself hungry all the time, it may be a result of lifestyle factors like lack of sleep or over stressed; or maybe you’re consuming certain products that affect your hunger via the ingredients used to make them. With these factors at play, your hunger hormones (ghrelin and leptin) can become unbalanced, causing you to feel hungry even when you’re not. Never-ending hunger is related to your diet, too. If you’re focusing on calories or macronutrient counts instead of the actual nutrient content of the foods you’re eating, you may be missing out on the key components of a truly nourishing “diet”. All of the macronutrients work together with micronutrients to create a balanced diet that you can call a lifestyle!

Other causes of ravishing hunger could be from:

  • Dehydration — water is responsible for every process in the body, including your metabolism. By drinking enough water every day, you’re helping your digestive process while also supporting an efficient hunger hormone profile.
  • You’re eating too many sugary carbohydrates — these refined carbs not only lack the nutrients your body needs to function properly, they cause a spike in blood sugar, and then a crash and then your left hungry again.
  • You may not be eating enough protein, which is known for its’ ability to leave you with fullness due to its lengthy digestive requirements.
  • You’re not getting enough healthy fats. Just like protein, healthy fats can help you feel fuller and lengthen digestive processes. They also help you absorb the nutrients you eat making them a win-win as an addition to your meals.
  • You eat too fast — your mind may not register that you’re full from a meal if you inhale it too quickly. Set yourself up to feel fuller, longer, by allowing your digestion to take place as you chew your food slowly instead of scaring it down in a second!
  • Stress – during emotional times or times of feeling under pressure can lead to a rise in your hunger hormones. Emotions play a role in our relationship with food and how often we feel the need to eat. Check in with yourself at mealtime and ask yourself if you’re being fueled to eat by how you feel, or by what your body really needs.

I hope this was helpful in making your meal choices as pleasant as possible! Checkout the Nourishing Knowledge Episodes for more in depth on this topics! 

NOURISHING KNOWLEDGE WITH NELLI – WEBINAR 
INTUITIVE EATING

TURMERIC & TUNA TACO SALAD

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NOURISHING NELLI | CULINARY MEDICINE | TURMERIC TUNA TACO SALAD

Wow! What a combination this is; a bowl full of anti-inflammatory nutrients,  micronutrients, fresh vegetables, and omega-3 rich fish!

TURMERIC & TUNA TACO SALAD

With the rise in inflammatory markers used in packaged products and at the majority of restaurants, I think we can all use a little extra love when it comes to aiding the body via anti-inflammatory nutrients.

Turmeric is Native to Southeast Asia, and is a flowering plant belonging to the ginger family. It contains hard rhizomes, referred to as turmeric root, that are used fresh in Indian and Asian cuisine. They’re boiled and ground into a deep orange-red powdered spice.

Turmeric is a huge source of anti-inflammatory nutrients and it’s benefits encompass optimal health. Curcumin, the bioactive chemical compound within turmeric root, is a powerful compound that acts as an antioxidant, which allows it to fight free radical scavengers that can accelerate cellular aging and cause unnecessary inflammation – resulting in disease.

I go to town with a combination of guacamole, fresh citrus, and a hefty pinch or two of turmeric on these TASTY TUNA TACOS!

The taco part of this meal comes at a twist. – using fresh nori seaweed as a taco shell wrap! Seaweed is rich in iodine and aids thyroid production in attempt to maintain balance hormonal patterns.

Last but not least, on top of a bed of various vegetables like bok choy, jicama, kohlrabi, and cilantro, I toss ahi tuna for an amazing source of optimal protein!

Tuna contains healthy omega-3 fatty acids that aid heart health. It’s one of the richest sources of protein from the sea and so hearty in texture. It’s the perfect addition to this meal made of light leafy greens, spices, and herbs.

Be mindful of mercury when purchasing fish and go for the most sustainable choice – wild caught and fresh is always best. By pairing the tuna with cilantro you protect yourself even more due to cilantros’ chelating characteristics. Cilantro has the ability to bind to heavy metals and pull them from the body!

As functional as it gets, this is one of my favorite whole food meals to make!

Join the yums! Feel free to substitute any of the listed veggies for your favorites vs mine!

If you enjoyed this meal, checkout the NN Dinner Designer Guide that provides you with a road map on making healthy choices taste marvelous! Visit the NN Shop for details!

Print
Ingredients
  • 2 cups diced bok choy
  • 1 cup fresh cilantro
  • 1/2 cup diced jicama sticks
  • 1 cup diced bell pepper
  • 1 cup steamed and diced kohlrabi
  • 1 cup diced purple onion
  • 1 portion ahi tuna
  • 5 large nori wraps
Dressing
  • 4 tbsp guacamole
  • 2 tsp turmeric
  • 1 tbsp minced garlic
  • 4 tbsp lime juice
  • 1 tbsp apple cider vinegar
Instructions

  1. Mix all ingredients together in a large bowl

  2. Top with tuna

  3. Whisk dressing in a small bowl, drizzle on top

Hormonal Helping Moist Muffins

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NOURISHING NELLI | CULINARY MEDICINE | MUFFINS

You guys and gals are going to be beside yourself with this new mix-a-roo!

Treat yourself to some of the most delicious and nutritious muffins I’ve mixed up yet. The combination of healthy fats, fiber, and adaptogens are a winning trio for aligning your hormonal patterns. Anything you can do to help your body achieve natural homeostasis is top-trend here at Nourishing Nelli and these do a fine job at doing so! Let’s cover the basics below.

The star ingredients GHEE and MACA are two of my most “go-to” nutrients when it comes to healing and maintaining healthy hormones.

Ghee is a form of clarified butter that produces a byproduct called butyric acid in the body. This aids your gut health by increasing its “shield” to outside invaders. It’s dairy-free due to the processing of how it’s extracted, being a a huge hug to your tummy! Your gut is in charge of sending the signals to the hypothalamus and other organs to create needed hormones. So anything we can do to boost gut health is a go!

Maca is the next star in the recipe! Maca is a root vegetable that has a nutty and malty taste. It’s been used since ancient times as a natural remedy for hormonal balance. Maca falls under the “adaptogen” umbrella of nutrients which literally means to help your body better “ADAPT” to environmental stressors. Maca also helps to improve energy levels, endurance, mental clarity, boosts sex drive, and relieves symptoms of PMS. It’s full of amino aids, B vitamins, iron and potassium which are all crucial in regulating weight, sleep, and mental clarity. For the small amount you need to use it provides a huge array of benefits!

Along with these nutrient superstars, I used a blend of grain-free flours and collagen to give you one more extra boost! Collagen is the most abundant protein in the human body and is found in bones, joints, ligaments, connective tissue, and cartilage. It makes up about 30% of the protein in the body, and our bodies start to naturally decline it’s production with age. Supplementing with a quality source of collagen will aid connective tissue and joint health, as well as strengthen the gut lining. 

The total recipe comes together in quickly and only takes 10 minutes in the oven! I hope you enjoy them, knowing they’re as nutritious as they are delicious! 

Pair them with a smoothie bowl, designing by the NN Bowl Building Guide! Find your guides in the NN SHOP! 

Print
Hormone Healing Moist Muffins

hormonal balancing, indlugent-free muffin

Ingredients
  • 2 eggs
  • 2 tbsp ghee
  • 1 tbsp honey
  • 1 tbsp coconut oil
  • 1/4 cup (25g) collagen peptides
  • 3/4 cup (75g) almond flour
  • 1 tbsp monkfruit
  • 1 tbsp maca powder
  • 1 tsp cinnamon
  • 1/2 tsp sea salt
Instructions

  1. Mix the wet in one bowl

    Mix the dry in another

    Combine wet and dry

    Spoon 2 tbsp into coconut oiled silicone muffin molds

    Bake at 300 for 10 minutes

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Nourishing Nice-Cream

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NOURISHING NELLI | FUNCTIONAL NUTRITIONIST | DAIRY-FREE ICE CREAM

If there’s one thing that I missed most after eliminating dairy from my nutrition rotation, it’d have to be ICE CREAM!

There’s something about a bowl full of creamy cold ice cream that fills all my dessert type cravings!

After playing with a few alternatives to make dairy-free versions of cheese like, coconut, avocados, and various nuts and seeds, I’ve also found the perfect blend to a plain vanilla NICE-CREAM base that’s extra nourishing with its nutrient dense ingredients and free of dairy!

Let’s break down the nutrients:

CHIA SEED – an incredibly rich source of omega -3 fats, amino acids and soluble fiber that aids digestion and provides lasting energy.

COCONUT KEFIR – a source of probiotics to help establish and maintain a balanced microbiome. Coconut kefir is known to promote the good bacteria in your gut!

COCONUT MEAT – a super nutrient dense source of medium chain triglycerides that aid immune health, heighten energy, and boost your metabolism!

FIBROUS VEGGIES – YES! Veggies in ice-cream. Fibrous veggies like cauliflower and squash give you a rather thick texture and add minerals like potassium and vitamin-C. Both are bland in flavor and take on anything you combine with it like fresh ginger, peppermint, or any of the NN Approved Sweeteners. 

ADJUST IT WITH YOUR FAVORITE FLAVORS!

This recipe is super basic and can be a thousand different flavors by simply adding some of your favorite fruit, elixirs, or spices! For more on flavor combinations, grab a copy of Dessert in Disguise; my ebook full of ideas! For more on Dessert in Disguise, click here!

Cacao, Maca, Mint, Ginger, Beet, Carrot and Cinnamon are a few of my favorite items to toss in along with the base! 

Print
Nice Cream Base
Ingredients
  • 1 tbsp chia seed
  • 1/3 cup nut based milk
  • 1/4 cup coconut meat
  • 2 tbsp coconut kefir
  • 1 tsp vanilla extract
  • 1/2 cup vegetable of choice
  • 2 tbsp Flavor of choice (collagen, cacao, maca, peppermint, ginger, beet, fruit flavored greens)
Instructions

  1. Add the chia seeds and liquid to the base of a single serve blender and allow to soak for about 5 minutes forming a gel consistency. Add the remaining ingredients and blend until creamy (about 2 minutes). Pour into a silicone mold and store in the freezer until time to eat. Simply remove the frozen cubes and toss them back into the blender cup along with any additional elixirs, or ingredients. Blend for a second and enjoy! 

Super Snapper Salad

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NOURISHING NELLI | FISH SALAD | FUNCTIONAL NUTRITON | CULINARY MEDICINE

HYDRATING GREENS

ANTIOXIDANTS

ROOT VEGETABLES

FRESH FISH

HEALTHY FATS

… all you can wish for plus more when it comes to a nourishing and tasty salad!

Throw together this simple SUPER SNAPPER SALAD for a quick meal that’s full of flavor and overflowing with nutrients, vitamins, and minerals!

The star nutrients of this dish are the fresh omega-3 packed fish and combination of various vegetables, all topped with my staple dressing “Roasted Red Dressing” that give you an such a robust Italian taste! think pizza, but without the bloated feeling and belly ache afterwards!

Asparagus are full of prebiotic fiber to help nourish the digestive tract, feed your beneficial bacteria, and keep everything running smoothly.

I use a bed of fresh romaine and celery for two sources of hydrating vegetables that help create EZ water in our cell’s, giving our mitochondria a boost of energy!

The purple fingerling potatoes used are a starchy root vegetable and are full of antioxidants; just look at their bright hue due to the high content of polyphenols! These little potatoes provide you with carbohydrates and B vitamins; both important in regulating your metabolism.

The sauce is a quick blend and is full of monounsaturated healthy fats from the olive oil; important for nutrient absorption and heart health. It’s the Roasted Red Bell Dressing that you can find in the Condiments section of the NN Index or, lined here! 

I threw a large piece of red snapper on top for a source of protein, as well as, selenium and omega-3 fats. These nutrients are great for supporting brain health and hormonal balance. If you can’t get your hands on a piece of snapper… Any white fish pairs well: halibut, cod, haddock, or tilapia are all sustainable choices.

Print
Super Snapper Salad
Prep Time
15 mins
Cook Time
5 mins
Total Time
20 mins
 
Servings: 1
Author: Britni Martinelli
Ingredients
  • 3 cups Mixed greens
  • 1 cup fresh basil shredded
  • 1 cup roasted fingerling potatoes diced
  • 1 cup purple onion diced
  • 1 cup steamed asparagus sectioned
  • 1 cup chopped heirloom tomatoes
  • 1/3  cup green olives sliced
  • 1 cup diced celery
  • ½ cup chopped green onion
  • 6 oz cooked fresh snapper
  • 1 tbsp Spices - fennel, cumin, garlic,Italian herbs cumin, garlic,Italian herbs
Instructions

  1. Mix all items in a large bowl

  2. Top with 4-5 tbps of Roasted Red Bell Pepper Dressing

If you enjoyed this recipe, be sure to subscribe to the NN Newsletter for the weekly kitchen creation delivered directly to your inbox!

21 Wellness Questions with Nelli | KB Wellness

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21 QUESTIONS | HEALTH & WELLNESS | NOURISHING NELLI

Hey Guys! Welcome back to the Nourishing TV Series – 21 Wellness Q’s with Nelli – a fun game to keep some of the biggest Wellness Warriors on their toes by challenging them to a pop-up game of 21 questions all related to self-awareness! Each candidate has 3 seconds to answer 21 preference questions pertaining to this right now moment, ending with a rather unique question that I try to shed light on with each and every day!

This weeks 21 Wellness Questions with Nelli features KB Wellness, a local St.Louis Bone Broth Company who highlights gut health and a farm-to-table nutrition approach. Kelly Bugger delivers her bone broth locally here in St.Louis at a variety of markets. Try them out via Lucky’s, Fresh Thyme or visit kbbonebroth.com ! In the mean time, catch Kelley and I below, as I challenged her to my game of 21 Questions!

21 Wellness Q’s with Nelli | STL JUICE BAR

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21 QUESTIONS | HEALTH & WELLNESS | NOURISHING NELLI

Hey Guys! Welcome to my newest Nourishing TV Series – 21 Wellness Q’s with Nelli! I’ve created a fun game to keep some of the biggest Wellness Warriors on their toes by challenging them to a pop-up game of 21 questions all related to health and wellness. Each candidate has 3 seconds to answer 21 preference questions pertaining to this right now moment, ending with a rather unique question that I try to shed light on with each and every day!

21 Wellness Q’s with Nelli • STL JUICE BAR from Britni Martinelli on Vimeo.

If you enjoyed this snippet, be sure to subscribe to the NN Blog below, or Nourishing TV, for a new series each month!

Nourishing Knowledge June | TRAVEL-TRITION

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Join the community and gain access! | Nourishing Nelli | Eat Real Food 

Gearing up for travel? Tune in to Junes Nourishing Knowledge webinar to learn how to stay healthy while on a holiday! Take home some of my simple, yet super handy hacks for staying well while on the road! Reserve your spot in my virtual conference room via the link below! I’ll be live June 3rd at 10 AM – Hope to see you there!

Nutritional research is ever evolving; join Nelli and the rest of the NN Squad to get a better insight of what’s going on in the wellness world!

Nourishing Knowledge is a monthly webinar to collaborate on all things from food to fitness, movement and meditation, the latest detox methods, and much more!

Join a community of like minded individuals who encounter the same daily “What Do I Do’s?!” and “Whats Myth, What’s Must?”. Share your stories and experiences with others who enjoy the process of bettering theirself through functional food, fitness and by building a sustainable foundation when it comes to wellness.

Nourishing Knowledge is designed to support you in making healthy habits, and clear confusion by ditching the diet dogmas, as I leave you with bite sized information that you can apply daily!

Featuring live Q&A with Nutritional Hygienist in Culinary Medicine, Britni Martinelli, gain knowledge on your biggest nutrition questions. Learn strategies and tools to help you make long term habits as we grow together with the cutting edge science on health!

  • 40 minute virtual webinar
  • Monthly meet up
  • Recorded calls for re-listening and scheduling purposes
  • Smart phone and desktop friendly

TRENDING TOPICS

April 1st 10 am

WHAT THE FACT IS FASTING? – Learn the many benefits and how to find your flow with fasting.

May 1st 10 am

READ BETWEEN THE RESTAURANT LINES! – Learn how to order healthily and avoid the harmful when eating out.

June 3rd 10 am

TRAVEL-TRITON! – Learn how to compile a nutrition plan for staying fueled and feeling well when on the road or across the world.

July 1st 10 am

SHED FAT FAST! – Learn about your body’s Setpoint and 5 ways to manage weight forever.

August 1st 10 am

SLEEP SOUND! – Learn how to align your natural circadian rhythm and achieve an even deeper sleep for elevating energy and digestion.

September 3rd 10 am

EXERCISE TO BALANCE HORMONES! – Learn how sometimes less is more, and how follow an exercise approach that fits your unique body.

October 1st 10 am

TIMESAVER TIPS & BUDGET FRIENDLY BASKETS! – Learn the key tips and tricks to ensure you have healthy meals available at your fingertips all week long, while still keeping your wallet well balanced.

November 1st 10 am

NUTRITION LABEL LESSON! – Learn how to cut through the marketing, macro, and micro nutrient jargon and select healthy products without harmful hidden ingredients.

December 2nd 10 am

HEALTHY SUGAR SWAPS & HOLIDAY HACKS! –  Learn how to have your cake and eat it too, as you stay on track during the rambunctious holiday season.

What the heck is Jicama?!

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Jicama pronounced (HICK-E-MA) is a root vegetable and actually part of the legume family. It grows on vines and is native to Central America and the Caribbean!

Jicama has a texture of the cross between a turnip and an apple; it’s slightly crispy and has a pretty plain taste, taking on the flavor of anything you pair it with.

Jicama falls into the category of food called prebiotics. These fibers are important for feeding the good gut microbes in your belly, so that they are strong and fueled to perform their role in keeping your overall wellness wheel spinning!

Jicama is unique, in that it’s fiber contains inulin, which doesn’t metabolize in the body – meaning it’s not utilized as an energy source. In the intestines, inulin has a prebiotic role and promotes that “good” bacteria growth mentioned above. This helps you maintain both a healthy colon and a strong immune system, a revving metabolism and smooth sailing when we’re speaking of digestive and regularity. Due to it’s low glycemic index score, jicama is great for diabetics or those sensitive to sugar, making it a great tool for weight management.

Jicama also enhances the absorption of calcium from other foods, keeping your bones healthy and strong. It’s a great source of antioxidants and vitamin C to rid free radicals that you encounter on the daily from the environment and life’s stressors.

Jicama is profound in potassium which is crucial for you inner systems to function in sync, prevent muscles soreness and maintain a correct electrolyte balance. It’s high in B vitamins: folate, riboflavin,  thiamin, as well as, the minerals magnesium, copper, iron, and manganese to aid your carbohydrate metabolism.

HOW TO JICAMA?!

Jicama goes decent as an addition to salads, yet i’ve come across a brilliant way to add jicama to your nutrition regime that has become my new favorite for more than the taste!

When consuming sugar of any source, it’s a good idea to pair it with a source of fiber to create a slow release of that sugar into the body, in turn preventing blood sugar and insulin spikes.

In Dessert in Disguise, my latest e-book full of indulgent-free dessert bowls that also double as a healthy dinner option, I’ve strategically paired jicama and other fibrous sources with the bowls that contain fruit, to allow you to enjoy nature’s candy without any sugar crashes or insulin spikes!

Find your copy of Dessert in Disguise, here in the NN Shop!

Other than that, you can checkout the NN Recipe Index, here for a ton of salads and soups that incorporate this wonderful root!

Enjoy!

Nelli

Anabolic Acai Ice-Cream

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ACAI | ICE CREAM | CULINARY MEDICINE | NOURISHING NELLI | EAT REAL FOOD

Warm weather is in full swing here in St.Louis and I’m hopping on every opportunity to provide my body with the needed nutrients to support extra activity, sweating, swimming, salsa’ing and whatever else you do in the Spring and Summertime!

Think hydrating, muscles supporting, blood-sugar regulating, fat burning, hormone healing via WHOLE + REAL foods!

This ice cream recipe is a simple blend and bowl that is full of the mentioned above benefits!

Let’s break down the basics:

ANABOLIC

The state of building up; anabolism is the opposite of catabolism which is a state of breaking down tissues (think, exercising). Anabolic is a desired state for tissue and organ growth and is achieved by a simple set of nutrients in this recipe, namely protein via collagen.

ACAI

A tropical fruit clocking in as one of the most powerful antioxidants out there; helpful in promoting youthfulness by riding oxidative stress. Acai is high in fiber and low in sugar keeping your blood sugar levels in check and balancing your weight. Acai also provides you with healthy omega fats for brain health, and is super satiating leaving you with no cravings left uncured!

AVOCADO

In order to keep this ice cream dairy-free, i I’ve added avocado for a rich source of fiber, potassium, and healthy fats. This provides a creamy texture without the gut havoc that tradition ice cream comes with due to its high content of dairy.

MONK FRUIT

A natural source of sweetener; and much healthier than of any other sugar substitute due to its zero blood sugar effect and it’s rich source of antioxidants. Monk fruit actually benefits the body instead of “tricking” the body, if you will, like many other sugar substitutes do. Monk fruit has been known as the “longevity fruit” with it’s exceptionally high levels of antioxidants and anti-sugar effects!

SUPER SIMPLE

The best part of this recipe is that you just throw everything in a blender, blend and bowl!

Enjoy!

purple, acai, smoothie, ice cream, sugar free, dairy free, anabolic, muscle, food blog, recipe
Print
Anabolic Acai Nice Cream
Prep Time
2 mins
Cook Time
2 mins
Total Time
4 mins
 
Servings: 1
Ingredients
  • 2 frozen acai packs
  • 1/2 avocado
  • 1 tbsp monk fruit sweetener
  • 1 scoop collagen peptides
Recipe Notes

Add all to a high speed blender and blend until creamy. 

Top with your favorite toppings or eat as is.

Blazin’ Basil, Bean & Barramundi Bowl

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One of the funnest parts of building meals has got to be NAMING THEM!  This one literally says it all… It is indeed…

 

    • BLAZING from the use of one of my favorite chile pastes, Mina Harissa, which is made from ground chile peppers and Moroccan spices. You can find it on Amazon here;  or at your local Whole Foods Market.
    • Uses fresh BASIL for sublime flavor and function – basil is a super-herb! It not only has antibacterial properties to ward off things like staph, strep, and E. coli, but it contains oils that work to block the activity of an enzyme called cyclooxygenase, responsible for inflammation in the body.  Drugs like Tylenol, Aspirin, and Ibuprofen work in the same way by inhibiting this enzyme. Cough, Cough, food is medicine. Trade your pills in for some plants.
    • Contains white BEANS for fiber-rich carbohydrates and a source of additional protein.
    • Packed with protein rich BARRAMUNDI, a white fish native to Australian waters.  Barramundi is a fellow to the common fish, sea bass, yet less oily in texture and a tremendous source of Omega 3 fatty acids, great for heart health
    • And, well….is served in a BOWL!

 

Ta-da! There you have it: 

 Blazing, Basil, Bean, & Barramundi Bowl!

 

This has been a staple meal ever since I made it for the first time.  It’s super simple, warming, and filled with a slur of vegetables to keep your body working with the most micro and macronutrients as possible! Most of the items are able to be batch prepared allowing for dinner to be done in under 20 minutes!

Blazin' Barramundi Bowl

I like to buy my barramundi from Trader Joes, it’s wild-caught and a great price; although most other markets carry barramundi in the frozen seafood section. Just be sure to check your source!

The NN dairy-free sour cream recipe can be found here! This is optional – yet makes it extra creamy and contains monounsaturated healthy fats from cashews! 

Print
Blazin' Basil, Bean & Barramundi Bowl
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 
Author: Britni Martinelli
Ingredients
  • 1 cup butternut squash diced and steamed
  • 1 cup yellow onion diced
  • 1 tbsp minced garlic
  • 3/4 cup yellow bell pepper diced
  • 1 cup leeks
  • 1 heaping cup zucchini diced
  • 1 cup white beans
  • 1/2 cup cherry tomatos halved
  • 1/2 cup fresh basil leaves
  • 3 tbsp Mina Harrissa Paste
  • 1.5 cup light coconut milk
  • 6 oz barramundi fillet
  • 1/4 cup diced celery
  • 1 tbsp NN dairy-free sour cream
  • 1 tsp garlic, basil, cumin, sea salt
Instructions

  1. Sautee the onion, garlic, pepper, and zucchini and leeks, in a pan for 1-2 minutes using seasonings listed last. 

  2. Turn the heat off and add the Mina, tomatoes, Butternut squash, beans, basil, coconut milk, sour cream, celery. 

  3. Top with the barramundi fillet 

If you enjoyed this dish, be sure to sign up for the NN Newsletter, for all my latest hit’s in the kitchen, delivered directly to your inbox!

 

 

 

Melon, Mint & Mag

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This has been my superstar smoothie lately. I’ve been blending some variation of it a few times a week and it STILL hasn’t got old! Take a look below at the line up…

MELON – honeydew melon guys!! I can’t get enough of this nutrient rich fruit! It’s loaded with vitamin C, water rich and sweet but not too sweet! Honeydew has the perfect texture for creating a thick creamy smoothly along side the other ingredients in this super smoothie!

MINT – The mint in this smoothie is there for taste as well as helping your body digest the nutrients! Mint soothes your digestive tract by increasing bile.

MAG – as in magnesium! Load up on this macronutrient, at all times possible! Magnesium is crucial in the role of many of your body’s processes like ATP production, (aka ENERGY) and DNA + RNA synthesis. Magnesium aids muscles soreness, it promotes better sleep, it helps keep us regular (digestion) and promotes a healthy functioning thyroid! This all contributes to better weight management, insulin sensitivity, and a happy you!

Cucumbers – are full of water for hydration, rich in vitamin K for blood health and rich in a micronutrient; molybdenum – which facilitates in the breakdown of certain amino acids (proteins) helping your body use them best!

Avocado – is used to create a creamy texture as well as provide you with a source of unsaturated healthy fats, it boosts your body’s ability to absorb all these nutrients your giving it and is important for brain health! Avocados also contain a good amount of fiber, helping us feel full and satisfied!

MCT – the coconut in this smoothie is there for a source of rapid energy; medium chain triglycerides; unlike unsaturated fats, bypass the digestion phase and are immediately available for your body to use as energy! Coconuts have anti-microbial properties and study’s show it prevents aging – just a few of the fantastic features of coconuts!

Protein – the vanilla protein in this smoothie is optional; making it a meal! If you’d like to use this as a snack you could reduce it to 1/2 a scoop or leave it out. Protein is one of the most important macronutrients in helping form lean muscle tissue, keeping your bones strong, and hunger levels balanced!

Give it a blend, show me your creations by tagging #nourishingnelli on the gram!

Print
Melon, Mint & Mag
Prep Time
1 min
Cook Time
2 mins
Total Time
3 mins
 
Servings: 1
Author: Britni Martinelli
Ingredients
  • • 1 cup 160g honeydew melon
  • • 1 cup cucumber
  • • 1 cup baby spinach
  • • 1/2 avocado
  • • 1/2 cup coconut milk
  • • 1 scoop vanilla protein collagen or plant based
  • • 1 tsp mint extract or fresh mint leaves
  • • 1 tsp magnesium
  • • 1 tsp MCT oil
  • • dash of cinnamon
Instructions
  1. Blend all ingredients in a high speed blender

Maple Pecan Banana Bread Muffins

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These muffins are a must! They tick all the baked good boxes…

MOIST
DENSE
BANANA-Y
MAPLE-Y

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SATISFYING YET STILL HEALTHY
FIBER FILLED
PROTEIN PACKED

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LOW SUGAR
GLUTEN FREE
DELICIOUS HOT & COLD

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QUICK & EASY
QUADRUPLES AS DESSERT,BREAKFAST, SNACK OR SMOOTHIE TOPPER!

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What more could you ask for from a muffin?!

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Ever since stumbling upon this recipe due to a major banana bread craving, lots of extra pecans, and some Fall cooking inspiration, I’ve made these about 4 times. They taste great heated up when you want something satisfying after dinner, or cold on top of smoothies. I usually make a batch on my batch cooking day, store them in an airtight container and place in the fridge for the week!

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Print
Maple Pecan Banana Bread Muffins
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Servings: 14
Author: Britni Martinelli
Ingredients
  • Group 1
  • 1.5 cup (164g) raw pecans
  • 2 whole eggs
  • 2 200g bananas
  • Group 2
  • 1 tsp vanilla extract
  • 1 tbsp honey or maple syrup
  • 1 tbsp melted coconut oil
  • 1 tbsp almond milk
  • 1/4 tsp sea salt
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 cup coconut flour
Instructions
  1. Preheat oven to 350 degree F
  2. Add group 1 to a highspeed blender and blend until smooth
  3. Add group 2 and blend for another 1-2 minutes
  4. Dollop the batter into a 12-14 cup silicone muffin pan evenly and bake on the top rack for 20-22 minutes or until a toothpick inserts clean. Allow to cool for 20 minutes.

Give them a bake and let me know how you like them, show your creations on Instagram or Facebook by tagging #NourishingNelli

-Nelli

Dark CHARCOALATE Dream Cream

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THIS is the most detoxifying, energy boosting, skin clearing, creamy and dreamy concoction i’ve blended in a while!

I’ve been wanting to share the benefits of activated charcoal for a while, yet couldn’t think of what to use to pair with, so that I didn’t scare!

Eventually I realized, everyone loves chocolate…no better way to introduce you to this stuff, than along side some polyphenol rich cacao, creamy coconut, and fibrous kale for the ultimate win/win when it comes to taste, texture and nutrient density!

Highly different from charcoal that you’d use to grill with, ACTIVATED COCONUT CHARCOAL brings a lot to the table; let’s break down the benefits:

WHO

Activated coconut charcoal is derived from the shell of a coconut.

WHAT

It’s used to trap unwanted toxins in your body and quite literally pull them out. You can think of it as a vacuum for your body after a stressful or indulgent week, exposure to harmful substances or when you feel you’re in need of a little clean out. Charcoal treats gas and bloating and is often used in trauma centers to treat poison or drug overdoses. It’s pretty powerful stuff!

WHY

To cleanse! It doesn’t take any crazy poison or alcohol abuse to need a clean out…simple daily do’s like exercise, walking, and house chores all leave your body with some level of oxidative stress, not to mention the sometimes polluted air, chemicals and fillers in our cosmetic products, and pesticides used on our produce! #yuck To remove these toxins and pollutants from your body, you need the help of certain nutrients. Charcoal is great to incorporate on occasion for doing so.

HOW

Charcoal has a large surface area allowing these toxins to bind to it and are then excreted. 1. Absorb 2. Move 3. Excrete is a great way to think of it.

WHERE

You can purchase activated coconut charcoal in any vitamin/supplement store, pharmacy or Whole Body Market. It’s also available online from Bulletproof or on Amazon, here! It comes In powder or pill form and stores in the pantry for quite some time. It’s fairy inexpensive and you only need a small amount per use.

The taste is pretty neutral and the texture is a little gritty as you can imagine but nothing over the top! Especially in this smoothie! Blend up with brilliant bowl that uses a few of my favorites when it comes to eating good and feeling well!

Print
Dark CHARCOALATE Dream Cream
Author: Britni Martinelli
Ingredients
  • 1 cup coconut milk
  • 1 cup kale
  • 1 scoop Primal Kitchen Coconut Collagen Fuel
  • 1 unsweetened acai
  • 1/2 cup blackberries
  • 1 scoop Nutridyn Cacao Fruits & Greens powder
  • 2 tsp activated coconut charcoal
  • 1 tsp cacao
  • 1/2 cup cucumber
  • squeeze of lemon
  • dash of cinnamon
  • optional boost - avocado
Instructions
  1. Blend all ingredients together on high until creamy

Primal Kitchen has an amazing coconut collagen that I use to blend with for an added protein source. You can read about the benefits of collagen, here!

NutriDyn is my go to when it comes to greens powders, it gives this smoothie a boost of antioxidants, vitamins, minerals and unmatchable flavor!

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Sneaky Snickerdoodle Muffins

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In attempt to fill my craving for an ultra dense muffin and a snickerdoodle cookie… I came up with this little combo!

Think banana bread muffin smashed with a snickerdoodle cookie, but without the sugar and preservatives!  I’ve snuck in some veggies and even added an adaptogen to keep your mood elevated – leaving you feeling top notch after having one, or, two, or ten! … There’s no such things as too many muffins and Beetle Mylk!

I was even able to make these taste magnificent without the banana – however feel free to throw in 1/2 a banana for added sweetness. I like to eat these as a dessert; when I don’t necessarily need any extra sugar… so depending on how you want to fit these in, bake accordingly.

I start with a base of avocados that give these the most dense and creamy texture ever. They also serve as a source of healthy monounsaturated fats, important for brain and heart health. They add fiber to the muffin, keeping your satisfied for more than a second! Ever eat a regular muffin and your STARVING in less than 30 minutes? Traditional baked goods are full of sugar, dairy and hardly any fiber to keep your stomach satisfied.

I sneak attack ya with some veggies, of course, by adding zucchini or summer squash into the mix! This gives you fiber, folate, potassium and just adds more bulk to your muffin – I mean who doesn’t love the monster sized muffins!

I add some coconut sources of healthy fats to aid in making them taste creamy and to give you extra energy. Coconut is a source of Medium Chain Triglycerides that bypasses digestion and is available for energy immediately! These would be a great afternoon pick me up snack. Coconut fats help in the  bringing of ketones to your blood – for a brain boost and fat burning approach on sweets – cool stuff!

Cassava is my flour of choice which is root vegetable native to South America. It is filled with B vitamins to aid in an optimal metabolism. It’s rich in carbohydrates, yet low GI so there are no sugar spikes or insane insulin releases like modern day muffins do to you! Cassava is in the resistant starch class of carbohydrates, a type that does not break down – literally resisting digestion and instead of being absorbed like sugar/starch carbohydrates it feeds the good gut bacteria in your belly!

Maca and cinnamon give these guys the snickerdoodle taste, curing any sweet tooth you may have in the best way possible. Maca is also a root vegetable that has a nutty and malty taste. It’s been used since ancient times as a natural remedy for hormonal balance. Maca is an adaptogen and can help your endocrine system function properly in suboptimal conditions; say times of high stress.  Maca can help improve energy levels, endurance, mental clarity, boost your sex drive and relieve symptoms of PMS. It’s full of protein, B vitamins, iron, and potassium. It’s sold in powdered form and is easily stirred into baked goods or smoothies.

I hope you enjoy these as much as I did, they take a good 10 minutes to blend up, toss in the oven for twenty, and keep great for 1-2 weeks in the fridge.

 

Print
Sneaky Sugar-Free Snickerdoodle Muffins
Author: Britni Martinelli
Ingredients
  • 1 whole egg
  • 2 tbsp cassava flour
  • 2 tbsp coconut flour
  • 1 tbsp vanilla extract
  • 1.5 cup 145g avocado
  • 2 tbsp maca powder
  • 3/4 cup zucchini or summer squash
  • 2 tbsp coconut butter
  • 1 tbsp cinnamon
  • 1/4 tsp sea salt
  • 1.4 tsp baking powder
  • 1/4 tsp baking soda
  • 1 tbsp lakankto or 1/4 banana
  • 1/4 cup almond milk
Instructions
  1. Add all ingredients to a high speed blender, blend until creamy
  2. Bake in a coconut oiled muffin pan for 25-28 minutes at 350

 

  

 

Parmesan & Paprika Broccoli Bowl

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PARMESAN & PAPRIKA BROCCOLI BOWL! 

A dairy, gluten, and sugar free bowl full of roots, nutrient rich greens and a special ingredient for the cheesy flavor WITHOUT the use dairy!

Nutritional Yeast; an inactive form of yeast, is used in combination with walnuts and hemp seeds for an ultimate cheesey taste without the gut disrupting processed dairy. Nutritional yeast is packed with B vitamins and folate, it’s a wonderful source of plant based protein and super supportive of your carbohydrate metabolism. These all spiral towards the ultimate goal of better digestion, clean energy and balanced hormone levels. Find the full recipe here, and have it on hand for when you’re craving a cheezy addition to a meal. It’s super simple and can be stored in the fridge for weeks!

NN Dairy- Free Parmesan

This bowl is the ultimate no-recipe recipe! It comes together easily when using the NN Dinner Designer Guide out of Batch Build. Choose an ingredient from each of the “Eat 8” categories and then spread the dressing, for dinner in a flash! It’s one of my favorite for a quick week night meal that leaves you feeling real!

Print
Parmesan & Paprika Broccoli Bowl
Prep Time
10 mins
Cook Time
2 mins
Total Time
12 mins
 
Servings: 2
Author: Britni Martinelli
Ingredients
  • 1 cup celery
  • ¼ cup fresh oregano + fresh basil
  • 3 cups lightly steamed and cooled broccoli florets
  • 1 cup steamed carrot chunks
  • 1 cup white onion diced
  • 1 cup artichokes hearts
  • ¾ cup banana peppers
  • ¼ cup green olives
  • ½ cup red bell pepper diced
  • 7 oz Bay Scallops or jumbo shrimp
  • 2.5 Tbsp NN Parmesan Cheese or Nutritional Yeast
  • Red pepper flakes
  • Paprika
Instructions

  1. Layer all in a large bowl

  2. Top with any of the NN Dressings,  Parmesan and spices

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The Womanizer

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Your one-stop sip for woman’s wellness!

Let’s state the fact… women’s wellness is CRUCIAL when it comes to keeping everything balanced at home from raising healthy children to keeping happy husbands! BUT, when mama’s not well, no one’s well! We must show up for ourselves in the kitchen so we have the energy to pitch in when no one else does!

My recent studies under Dana James, the Fantastic Female herself behind Food Coach NYC, opened my eyes to a whole other world of wellness. Hormonal hone-in’s and Archetype determining is amongst the most important part of our nourishment. Not only does it comes down to the nutrients, but the whole mindset you create for yourself while eating.

Food itself is literally at the forefront of what will make or break you and I’m here to help you choose wisely!

If you’ve ever had a 1-1 session with me, you know your archetype and can personally pick out nutrients to meet your best interest! If not then try this little blend below, as it’s bound to make you feeling everything more than amazing!

In the WOMANIZER, I pair a few adaptogens with the herb lavender, a flower plant known for its ability to bring you to a state of calm. I add some coconut milk for a source of healthy fats. As a woman your body needs these healthy fats, more than men in fact. They help produce the hormones that keep you at a healthy weight, and all of your bodily systems correlation correctly. Coconut milk is a wonderful source of MCT’s that bypass digestion and are readily available for energy immediately. If that’s not one of the most terrific tools to add to your “life tool box”, I don’t know what is. I think it’s safe to say, as women, we try to do it all! Sometimes our to-do lists’ have to-do lists! If there’s a way to tap into an extra source of fast clean energy, I’m all for it!

It contains all essential nutrients to help the ladies thrive! I’m tapping into everything for harmonizing hormones, enhancing energy, supporting our female systems and warding off stress!

This can be used as the perfect pick me up, or light and refreshing dessert!

The adaptogens used in this are ones that help bring the body to a state of homeostasis – something I refer to as “Set Point”; when the body is in balance. This is the ultimate state that your body works to achieve constantly, so anything you can do to help it along the way provides you with a “stress-less” effect.

Adaptogens are a class of foods (mainly roots, herbs, and mushrooms) that literally help the the body “adapt” to life’s stressors. Some of my favorites are:

  • Maca
  • Cordyceps
  • Reishi
  • Chaga
  • Shatavari
  • Tocos
  • Mucuna pruriens
  • Pearl

These can be picked up at any whole body shop or found on amazon. I recommend starting slow and adding 1-2 tsp daily in smoothies, oatmeal, or tea! Moon Juice Shop and Sun Potion are two of my recommend brands that contain quality ingredients.

Next, for a rich source of vitamin C, and to keep it sweet with natural sugar vs anything artificial, I added a cup of fresh strawberries. This provides you with a source of antioxidants, fiber, magnesium, potassium and gives you t most magnificent flavor! Feel free to swap these out with any of your favorites like blackberries, raspberries or blueberries.

Lastly, keen to Nourishing Nelli’s “8 Pillars to Living a Nourished Life”; that you can read more about here, is zucchini.

Pillar Number One – EAT IN ABUNDANCE

…one of my truest trues and provided in this drink by way of adding a fiber rich, B vitamin packed chunk of zucchini or summer squash! It gives this drink the thickest texture and rounds up everything you need to thrive beautifully!

Golden Mylk – It’s Benefits and Why It’s the Perfect End to Your Day!

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Golden Mylk is one of my favorite warm drinks to make; especially when the seasons change and cold weather starts to roll in.  Golden Mylk is a highly anti-inflammatory, immune system boosting and digestive healing drink that is soothing and beneficial for you in SO many ways! Lets take a dive:

One of the main ingredients in my golden mylk is turmeric.

Turmeric: is a spice native to India that has been used as a natural remedy since ancient times. Curcumin is the active component in turmeric and is a powerful anti-inflammatory agent as well as an antioxidant.

Curcumin is poorly absorbed into the bloodstream alone, but with the addition of black pepper, which contains the natural compound piperine,the absorption of curcumin is enhanced. You can hardly taste the pepper, all you need is a dash! Turmeric is fat soluble, so taking it with coconut oil (which I’ll touch on here in a minute) helps the absorption process as well.

AND a bonus from this wonderful spice is that it’s a very rich antioxidant.

Oxidative damage from free radicals is the process that causes premature aging –  you know…the wrinkles, cracks and crinkles! (F%#* You free radicals!) Lucky for us, curcumin is a potent antioxidant and can neutralize these free radicals, promoting beautiful skin and preventing premature aging.

So the turmeric take-home would be: it’s  a great addition to your nutrition for steering clear of inflammation which seems to be the culprit of most all diseases and disorders in our Western culture. It’s a wonderful source of antioxidants and helps make you even more beautiful and beaming! I’m all for doing anything you can to fight chronic inflammation as it’s important in avoiding disease and keeps you happy and healthy!
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Coconut oil provides this drink with a source of healthy fats – medium chain triglycerides specifically, which are metabolized differently than other dietary fats. They bypasses the digestion phase and go straight to your liver; being available almost immediately as a quick source of energy! Coconut oil has been proven to increase the body’s fat burning potential by increasing the amount of actual calories that you burn in a day. And last but not least, coconut is an effective antimicrobial because of it’s lauric acid content it can kill harmful bacteria and pathogens. There’s so many other reasons I love to incorporate coconut into my diet but I’ll save that for a different post!

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Next, we have Ginger which is one of my favorite herbs and I have it in some form everyday whether it’s in tea, Mylk or fresh thrown into a stirfry or soup. It’s great for anti inflammatory like our buddy turmeric, but it’s also so helpful for our digestive system. Ginger relaxes the digestive tract which helps in stimulating gastric juice and helping the digestion process go more smoothly after meals. It’s great for de-bloating and is a really tummy pleaser! Who doesn’t want a happy belly?

The Cinnamon gives this drink a touch of sweetness, warmth and helps keep blood sugar levels balanced. I think I add cinnamon to almost everything I eat besides a few dinners. It’s a great spice with wonderful benefits and I just love the taste!

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This drink really knocks on the “Food is Medicine door”. It’s healing, healthy, super simple, satisfying and requires few ingredients.

I’m a big “routine” person and creature of habit, as you may know! That being said, something I do on the reg. is have a warm drink in the evening… aka: my “cuppa” whether it’s a cuppa tea, cuppa golden mylk, or cuppa hot coco, I find it very soothing and warming to my soul! Peppermint and ginger tea are great for digestion after larger meals, hot coco is oh-so-delicious when sitting around a bonfire and this golden mylk is so healing and nice to sip on in the colder months. Not to mention, I think we can all use an excuse for extra hydration! Try adding tea or a hot cuppa into your nightly routine and see how you like it. There’s something about a good book + bed + one of the beverages above that just sets the mood for a good night’s rest.
On a side note, how beautiful is the color! It looks like chalk paint. It seems like every time I make it, it comes out a different hue.

I hope you enjoy it, show me your creations by tagging #NourishingNelli on Instagram or Facebook. I’d love to see the color you guys come out with! I’m off to boil a pot now, Holiday Cheers to you all!

Golden Mylk – Benefits and Why It’s the Perfect End to Your Day!
Author: Britni Martinelli
Prep time: Cook time: Total time: Serves: 1
Ingredients
  • 2 cups of nut milk of choice (I recommend almond or coconut)
  • 2 tsp coconut oil
  • 1 tsp honey
  • 1/2 tsp cinnamon
  • 1 cinnamon stick
  • 1/2 tsp turmeric
  • 1/2 tsp ginger
  • dash of sea salt
  • dash of black pepper
Instructions
  1. Bring all ingredients to a simmer on the stove for about 3 minutes
  2. Remove the cinnamon stick and serve hot.

If you like this recipe and want to enjoy it on a warm day; you can make it into a Golden Mylk Iced Latee by taking the original Golden Mylk Recipe and adding 1/2 cup ice + 1 tsp vanilla extract + 2 tbsp coffee.
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Caul Me Crazy Chocolate Cake

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I know your thinking eww, cauliflower in my cake…but this is a must-trust guys! If you know me, I’m always looking for ways to add nutrient dense foods (usually veggies!) to anything, be a smoothies, a snacks or now sweets!

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I had a huge head of cauli already chopped and sitting in the fridge from my Batch Build, and was looking for a creative way to use it up! Eating Evolved just sent me some uber delicious chocolate bars that have a top notch ingredient lists and fit well into my Brand Approval List! Cake sounded delicious, but instead of using the traditional ingredients I wanted to incorporate something different, something that my body could appreciate! …350 degrees and 25 minutes later CAUL ME CRAZY CHOCOLATE CAKE was born! 🙂 All jokes aside, it’s so dense and chocolatey you’d never guess your eating a serving of vegetables in your dessert! Hint: could be a way to add to your children’s veggie intake!

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Cauliflower is one of my favorite brassica vegetables due to its health benefits. It’s full of fiber, vitamins C, K & B, as well as manganese and folate. Cauliflower helps your body detoxify in two ways. It contains antioxidants that support Phase 1 detoxification and has sulfur-containing nutrients that support Phase 2 detoxification. The glucosinolates in cauliflower activate detoxification enzymes which help the digestive system run smoothly. Studies show adding brassica vegetables to your diet can reduce risk of cardiovascular disease, aid in weight loss and promote a flourishing digestive system.

The cacao powder along with chocolate bars provides you with the richest source of antioxidants for fighting cancer, and gives you an instant mood boost from the theobromine content that is found in raw cacao (chocolate in its purest form).

The walnuts in this dish are a must! They provide a dense cake like texture and this “super nut” is loaded with brain healthy omega-3 fatty acids, as well as, protein for maintaining strong muscles and bones.

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Not only is this 100% indulgent free – it’s approved for anyone living a dairy free or lifestyle; something hard to pair with cake and cookies. It contains healthy fats from all sources: coconuts (MCT), eggs (mono and poly unsaturated), and nuts (omega-3). This cake provides a whopping 7g of protein per slice and is refined sugar free, using only natural sources of sweeteners –  #eatrealfood ya’ll!

Overall, this is more of a healthy “meal” than dessert if you can believe it! You can now “have your cake and eat it too” and chocolate cake at that!

Let me know how your CAULI CAKE turns out by tagging #NourishingNelli on Instagram or Facebook!

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Caul Me Crazy Chocolate Cake
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
 
Servings: 12
Author: Britni Martinelli
Ingredients
  • 2 cups cauliflower florets
  • 3/4 cup almond milk
  • 3 whole eggs
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract
  • 1/8 cup + 1 tbsp coconut oil melted
  • 1 - 2 tbsp Eating Evolved Chocolate Spread
  • 12 tsp baking powder
  • 2 tsp cinnamon
  • 1/2 tsp sea salt
  • 3/4 cup coconut flour
  • 1/2 cup cacao powder
  • 1/4 cup walnut pieces + 1/4 cup almond milk
  • 1/4 cup Eating Evolved Chocolate broken into pieces
Instructions
  1. Preheat oven to 350 degrees F
  2. Spray a round cake pan or 8x8 baking pan with coconut oil
  3. In a high speed blender blend cauliflower, milk and eggs until smooth
  4. Add maple syrup, dates, vanilla extract, melted coconut oil
  5. In a large bowl mix together coconut flour, cacao powder, baking powder, cinnamon, and sea salt
  6. Add dry mixture to the blender and blend until smooth
  7. In a small blender or food processor blend together walnuts and almond milk to make a creamy paste
  8. Add the paste to your large blender and blend everything until well combined
  9. Stir in the chocolate pieces or cacao nibs
  10. Pour batter into your baking dish and bake for 25-30 until knife inserts clean.
  11. Allow to cool for 15 minutes.

Creamy Dreamy Chocolate Chia Mousse – The New & Improved Chia Pudding!

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No, this is not another chia pudding recipe! I’m all for the chia puddings, they’re great,  but THIS stuff guys, is UNBELIEVABLE! It takes chia pudding to a whole other level. It’s triple the creaminess and can be adjusted in so many ways to create a combo your body is craving! Simply switch the cacao powder for maca powder or the banana for strawberry!

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I’ve been super busy lately with all the projects going on behind the scenes here at Nourishing Nelli, so needless to say I highly appreciate a “quick cook” or blend in this case! I’ve stuck to the game plan when it comes to batch cooking for breakfast, lunch and dinners, however dessert-prep has somehow got pushed to the wayside – how could I? ? That’s where this creamy concoction comes into play! It literally takes all of 2 minutes to make. Add a tbsp of chia seed to 3 tbsp water, whisk it together and let it sit for a bit. Add everything to a blender, blend and bowl! Could it get any simpler? This Chia Mousse is a great fiber-rich dessert or snack that aids digestion! It’s full of protein, healthy fats, and one of my favorite gut friendly foods – the almighty chia seed. The fruit in this mousse gives it a touch of sweetness, providing you with a well balanced nutrition profile. Try it out and tell me your still craving the sugar ridden ice creams, yogurts, and other desserts you’ll find in the grocery store –  I’ll call your bluffs!

Let’s talk chia seed for a second! These little seeds are such an amazing superfood, and one that I keep on hand for things like smoothies, puddings, baked goods, and now mousse!

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Chia Seeds are native to Guatemala and Mexico. They’ve been used since long ago by the Aztec’s for their powerful lasting energy. They’re full of fiber and amino acids, (the building blocks of protein) and literally double in size when placed in liquid, as they soak it up and transform into a gel like consistency due to the soluble fiber they carry. (Hello, healthy gut and digestive system!)

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Dreamy Creamy Chocolate Chia Mousse - The New & Improved Chia Pudding!
Author: Britni Martinelli
Ingredients
  • 1 tbsp chia seed + 3 tbsp almond milk soaked for 2 hours to for your chia gel
  • 1/2 cup nut milk
  • 1/4 avocado
  • 2 tbsp chocolate protein powder
  • 2 tsp cacao powder
  • 1/2 frozen banana
  • dash of cinnamon
  • dash of sea salt
Instructions
  1. Blend chia gel, nut milk and avocado together.
  2. Add the remainder of ingredients and blend again.
  3. Serve with your favorite toppings.

Show me your creations by tagging #nourishingnelli on Instagram or Facebook!

Golden Coconut Curry

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This golden coconut curry is a great way to boost your immune system with its select warming spices and herbs: turmeric and ginger. Both are high in compounds that help fight inflammation and guard you in times of cold or when you need a little boost in the digestive system.

Ginger works wonders for stimulating gastric acids and breaking up toxins, sending them south! Turmeric contains the active compound curcumin, that has been used in India for years as an alternative to medicine. That’s where curry gets it’s unique yellow color from! Turmeric is highly anti-inflammatory and one of the most powerful antioxidants out there for warding off oxidative stress; keeping you youthful and glowing!

This whole meal can be thrown together in minutes and left to simmer on the stove. If your in the Batch Build routine, this is one of my favorites to double recipe and use through the week. It tastes great the second, third, and forth days reheated!

As always, I like to make my recipes alterable to your liking via something I call “swaptions” ? (swap/options) !!

PROTEIN:

  • Swap shrimp for crab, chicken, or another shellfish.
  • Keep it plant based by adding extra garbanzo beans or lentils.

VEGGIES:

No go on broccoli? Use cauliflower! It comes from the same plant family, called Cruciferous, and packs a load of vitamins and minerals.

No bueno, on the beans?

  • Simply leave the beans out and serve it with gluten-free crackers or homemade Naan bread!

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Golden Coconut Curry
Ingredients
  • 1 cup garbanzo beans drained
  • 2 cups broccoli steamed
  • 1 cup yellow onion
  • 2 cups butternut squash steamed
  • 1 tbsp minced garlic
  • 2 cup celery diced
  • 1 cup light coconut milk
  • 2 tbsp olive oil
  • 2 tbsp curry powder
  • 1 tsp ginger
  • 8 oz cooked shrimp
Instructions

  1. Sautee the onion, garlic and celery in olive oil. Add the remained of ingredients and simmer on low for 20-30 minutes.