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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!

Nelli

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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!

What the heck is Jicama?!

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Jicama 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 bland taste, taking on the flavor of anything you pair it with.

Jicama is an incredible source of fiber and a great food to add to your regimen to ensure your eating enough prebiotics.

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 the “good” bacteria growth. This helps you maintain both a healthy colon and a strong immune system. Prebioitcs help the probioitcs do their job. You can think of it as food for the probitoics. 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; keeping your skin pretty and protecting you from things like virus’s,  cancer and inflammation.

Jicama is namely profound in potassium, crucial for you inner systems to function in sync and is high in vitamins folate, riboflavin,  thiamin, as well as, the minerals magnesium, copper, iron, and manganese.

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 fiber, so you create a slow release into the body; 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; sending you off to sleep with extra sweet dreams!

Find your copy of Dessert in Disguise, here in the NN Shop! Use it for yourself, or as a genius gift option for sending health this holiday season! Enter “gift” at checkout for an easy one and done shop.

Enjoy!

Nelli

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!
Print
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. 

Pretty In Pink

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The prettiest pink drink you ever did make! photo-dec-29-10-22-08-am

Let’s breakdown the benefits of this beauty bowl!

STRAWBERRIES the ultimate skin food – 

  • full of vitamin C which helps your body fight free-radicals that cause depletion of collagen, as well as fine lines in the skin #nothanks!
  • high in Folic Acid, an important part of cell regeneration and production of new cells to keep you glowing! 
  • Rich in ellagic acid, which has a photoreceptive effect to work against UV damage from things like being in the sun for long hours ultimately leading to wrinkles.  
  • The acidic nature of strawberries helps give you clearer skin by allowing it to rid sebum (oil) which is responsible for things like acne and pimples. 

COCONUTS the uber beauty friendly food –  

  • Raw coconut meat is a great source of an anti–microbial rich nutrient. Eating raw coconut reduces the severity of any bacterial or inflammatory skin condition like eczema or psoriasis. 
  • Excellent moisturizer, helping to give you smooth and soft skin! 

AVOCADO… is there anything an avocado doesn’t do?! For now lets focus on what they provide for us in the beauty department –

  • Full of fiber, great for digestive purposes.
  • Source of healthy fats to in nutrient absorption aka, help all these wonderful vitamins, minerals and nutrients I spoke about above become bioavailable and ready to be used by your body when combined with avocado.
  • High in biotin, a B vitamin, which helps keep your skin moisturized, nails strong and prevents your hair from becoming dry.
  • The oil found in avocados contains sterolins, which are molecular structures within plant based oils that can help boost the body’s collagen production and treat age spots!

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Along with all these skin foods, the protein powder helps support the growth of muscle to keep you strong, the cauliflower gives you a servings of fibrous vegetables and helps add nutrient density to the smoothie. last but not least the maca powder sends your hormones into overdrive keeping you feeling sexy and lustful!

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Give it a blend and show me your creations by tagging #NourishingNelli on Instagram or Facebook!

-Nelli

Print
Pretty in Pink
Prep Time
2 mins
Cook Time
1 min
Total Time
3 mins
 

The prettiest pink drink you ever did make! 

Servings: 1 person
Author: Britni Martinelli
Ingredients
  • 1/4 cup young coconut meat
  • 1 cup frozen strawberries
  • 1/4 avocado
  • 1 scoop vanilla protein powder vega sport performance recommended
  • 1/2 cup riced cauliflower steamed
  • 1/2 inch fresh ginger
  • 1 tsp maca powder
  • dash cinnamon
  • dash sea salt
Instructions

  1. blend everything in a high speed blender

Roasted Red Dressing

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ROASTED RED DRESSING

This robust and highly variable dressing is a go-to for me in the kitchen! I make sure to double or triple the recipe on my Batch Building days for an easy selection of salad dressing during the week.

It’s full of heart healthy fats from extra-virgin olive oil, making it fit right into one of the categories of my “EAT EIGHT” formula you can follow when building a meal.

Along side its macronutrient profile, the red bell pepper provides  high amounts of vitamin C and carotenoids, both crucial for reducing inflammation and improving your immune system.

The beauty of this dressing comes with the ability to turn it into many different variations when you go to eat it with a little addition of other kitchen staples!

  • Send it to Mexico? Add some avocado!
  • Italy? Throw in some capers!
  • Americano? Mix in some mustard!
  • Change the flavor profile? Swap your vinegar for Balsamic or White Wine!
  • Get creative in your herb choice!
Print
Roasted Red Dressing
Ingredients
  • 1 large 7oz roasted red bell pepper
  • 2 tbsp olive oil
  • 1 tbsp minced garlic
  • 2 tbsp basil, cilantro, oregano, or thyme
  • 1 tbsp lemon juice
  • 1 tbsp red or white wine, or Balsamic vinegar
  • 3 tbsp roma tomato
  • 1 tsp sea salt, pepper
  • 1/4 cup onion or shallot
Instructions

  1. Add all ingredients to a single serve blender and blend until creamy. 

    Store in a jar in the fridge for up to 2 weeks. 

 

Maple + Maca, Grain + Gluten-Free Loaf Bread

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I think it’s safe to say we all enjoy a piece of toast, sand-which or slice of bread and nut butter at any and all times of the day! Bread gets a bad rep in the wellness world now, as most breads are filled with sugar, glutinous wheat, and other things that cause inflammation and havoc in the body.

I’ve put my brain to good use with this one and created a recipe that includes zero sugar or gluten. I kept it grain-free as well for a different nutrient profile than traditional bread. However swapping the almond flour for quinoa or oat flour would be nutritious as well.

This is a standard recipe that can be altered to your liking by adding sweeteners of choice or flavors. I actually added maple to my second recipe test and it came out with the most delicious flavor, mimicking maple pancakes if you can imagine!

The maple and maca flavor give it a wonderful flavor profile. I use Lakanto Maple Syrup which is derived from Monk Fruit. Monk Fruit is a natural sweetener from Asia that produces zero glycemic effect, keeping your blood sugar leveled balanced. Maca is a root vegetable native to South America that boasts hormonal balance and increases stamina. It can be found in powder form at any whole body market or grocer. I suggest picking some up if you spot it; I have a ton of smoothies and baked goods that contain maca that you can find in the NN Recipe Index.

My flours of choice are coconut and almond; both full of fiber to keep our digestive smooth, and packed full of minerals and protein. These flours give you an alternative to the traditional grain based breads, ensuring you are clear of any digestive distress or inflammation they may cause.

I’ve added a scoop of collagen for gut health, to provide a source of protein and to give them an airy texture mimicking sand-which bread!

Now you can have your bread and eat it too! Show me your creations by tagging #nourishingnelli on Instagram or Facebook!

Grain + Gluten Free Loaf Bread
Author: Britni Martinelli
Prep time: Cook time: Total time: Serves: 8
Ingredients
  • Group 1
  • 1 egg
  • 1 tbsp maple or vanilla extract
  • 1/3 cup almond milk
  • 1 tbsp Nutivas Buttery Spread
  • 2 tbsp Lakanto Maple Syrup
  • 1 tbsp coconut oil
  • Group 2
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt
  • 2 tbsp (18g) coconut flour
  • 2 tbsp (18g) almond flour
  • 2 tbsp (18g) Collagen Peptides
  • 1 tbsp cinnamon
  • 1 tbsp maca
Instructions
  1. Mix group 1
  2. Stir in group 2
  3. Bake at 350 for 25-30 minutes in a silicone loaf pan.

Nourishing Knowledge by Nelli: Kale

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I’m so excited to share with you guys, my first episode of Nourishing Knowledge by Nelli! This is a series I’ve compiled, of How To’s + Tip’s & Trick’s for making your life in the kitchen a breeze, as well as, letting you in on some “next to nothing” knowledge! I find the function of food so fascinating at how it can be so instrumental in our overall health and happiness! Knowledge is power and I’m here to fill your ear!

MASSAGED KALE GUYS!

Hear me out with this one. I promise it will be your next habit when it comes to this green goddess.

Kale is king when it comes to wellness – full of antioxidants and fiber, aids in the elimination of toxins, and stops cancer causing cells in their tracks. However, it’s super bitter and earthy tasting and has the texture of an alligators back #nothanks!

The magic is in the massage; a technique one of my pal nutritionists lead me on to and has become the only way I consume kale when it comes to salads.

The best part is that it’s literally as simple as 1. put kale in a bowl 2. massage.

During the process of massaging the kale, you are breaking down it’s rough fibers, making it more easily digestible once it reaches your intestines. This increases the bio-avaliability of it’s nutrients and the odds of you absorbing them!

KALE CUBES

My next AH-HA moment with kale for you guys is kale cubes! I find these are the best way to 1. add more kale to your regimen without eating kale salads every night and 2. prevent from wasting because for some reason they like to sell kale in the most GIGANTIC bags ever and it never seems to stay fresh for as long as I’d like it to.

View this episode of Nourishing Knowledge by Nelli for the 411 on putting it together!

If you found this useful, subscribe below for tips and trick in the kitchen!

If you enjoyed this video, subscribe to Nourishing TV on Vimeo!

If you found this useful, subscribe below for tips and trick in the kitchen!

SUBSCRIBE to Nourishing TV 

SUBSCRIBE to the NN Newsletter

KALE YEAH!

-Nelli

Dairy-Free Parmesan Cheese

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Pass the Parmesan Cheese Please!

Wait? I thought dairy was one of the major gut disruptors and inflammatory igniters? … It is indeed, however I’ve done a little swap this for that, and made a mix that’ll have your tastebuds as happy as your belly – no cheese needed!

This parmesan is packed with omega-3 rich nuts and seeds to give you that taste of cheese, without the use of diary! My nuts and seeds of choice are hemp, sunflower, and walnuts, all three on my list of brain boosting, hormone balancing, and anti-inflammatory foods. Along with these sources I’ve selected nutritional yeast, an inactive form of yeast; full of B-vitamins, plant based protein, and fiber for an easy go-to topping that benefits your body rather than throwing it off balance like traditional Parmesan Cheese has the tendency to do.

The process involves either a small blender, food processor, or good ol’ mortar and pestal to crush up the ingredients into a fine texture. No worries though, it only takes a second, and can be made in a large batch, because it stores for weeks in the refrigerator!  Use this as a healthy swap for store bought parmesan. It’s unique in that it can be added as a topping to salads, creamy addition to soups, or sprinkle for roasted veggies for a boost of protein, healthy fats, fiber, and B-vitamins.

Print
Ingredients
  • 1.5 cup nutritional yeast
  • 1/2 cup walnuts
  • 1/4 cup sunflower seeds
  • 2 tbsp hemp seeds
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 1 tsp onion powder
Instructions

  1. Add the walnuts and sunflower seeds to a food processor and pulse until you get small bits. 

    Combine the nuts and seeds in a mixing bowl with the remainder of ingredients 

    Store in a glasslock jar in the fridge for weeks. 

If you enjoyed this recipe subscribe to the NN Blog for my latest kitchen creations!

NN Signature Smoothie

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NOURISHING NELLI SIGNATURE SMOOTHIE

As we spiral towards the end of summer (tear), I’m fitting in as many tropical fruits and summer time produce as I can!

This delicious and beauty boosting smoothie is a Nourishing Nelli signature; being built using my fabulous Bowl Building Guide that includes a road map for manufacturing the most nutrient dense smoothies right in your own home!

It’s nice to leave the local juice bar or smoothie shop in charge of doing the job, until you realize you’re eating more sugar than smoothie! #nothanks!

Let’s keep ourselves flourishing with the basics nutrients that we can stock up on and use throughout the week in many different combinations for clean energy and nailing your nutrition goals.

Find my Bowl Building Guide in the NN SHOP to print and have on hand or for instant access on your phone! Need more in depth detail? Sign up for a 1-1 nutrition session to get your routine revamped with the NN Fresh Start, here!

Test this pretty little number that’s full of healthy omega-3 and monounsaturated fats, hydrating greens, tropical fruit, and living probiotics to keep your belly feeling best!

Featured are some of my favorite products that contain pure ingredients; no fillers, binders or added chemicals. I highly recommend these companies but – feel free to use your personal favorite!

  • InnerEco Coconut Kefir
  • Vega Plant Based Protein
  • Primal Kitchen Collagen
  • Pitaya Plus

Print
Nourishing Nelli Signature Smoothie
Ingredients
  • 1 cup dragonfruit
  • 1/2 cup frozen cucumber
  • 2 tbso coconut kefir
  • 1/2 avocado
  • 1 cup coconut milk
  • 1 scoop collagen
  • 1 tbsp plant based protein
Recipe Notes

Blend all ingredients in a high speed blender

Strawberry Plant Smoothie

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Sometimes simple is best! This is one of my “go to” smoothies for a fresh start to the day. It’s loaded with nutrients that leave you feeling full of energy and packed with antioxidants to boost your beauty!

Strawberry Plant is low in sugar, yet super satisfying due to the cacao and digestive greens additions!

Cacao is full of magnesium, antioxidants; one in particular, theobromine which produces that “feel good feeling” you get when eating chocolate; yet contains no added sugar, dairy or fillers! Antioxidants are important to add to your nutrition for fighting off free radicals and toxins that we come across in our day-to-day.

The digestive mix added to this smoothie is by The Natural Citizen, which boasts a wonderful nutrient profile, with things like chia seeds, aloe vera and artichoke; all which contain a fiber called inulin – important for maintaining healthy gut bacteria.

The avocado provides you with a good amount of healthy fats and is packed with fiber; both to help satisfy your hunger levels and keep you fuller longer – besides the fact that it makes it super-duper creamy and dreamy! #ToDieFor

The spinach gives you a servings of greens (never enough of those) and is full of vitamin A, as well as iron for red blood cell benefits.

Last but certainly not least – STRAWBERRIES!

Strawberries, amongst most other berries, are low in sugar content, yet still give you a taste of sweetness. They’re packed with vitamin C for glowing skin and sending your immune system into overdrive! Sign me up!!

Print
Strawberry Plant Smoothie
Prep Time
1 min
Cook Time
1 min
Total Time
2 mins
 
Servings: 1
Author: Britni Martinelli
Ingredients
  • 1 cup almond milk
  • 1 scoop Vega Sport Performance Chocolate protein
  • 1 scoop of The Natural Citizen Digest
  • 1 cup frozen strawberries
  • 1/2 avocado
  • 1 cup baby spinach
  • 1 tsp cacao powder
  • dash of cinnamon
Instructions
  1. Add all ingredients to a high speed blender and blend until creamy
  2. Top with your favorite toppings

Products used in this recipe:

The Natural Citizen Organic Digest
Vega Sport Chocolate Protein
Navitas Cacao Powder

Give it a blend and show me your creations by tagging #NourishingNelli on the gram!

-Nelli

Pumpkin Nut Pie – 3 Ways

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photo-dec-28-11-06-11-amIt’s the perfect time of the year to talk about pumpkin as Fall rolls in. Pumpkin goes with almost everything! I find myself enjoying it in desserts as much as I do in a hearty stew or breakfast smoothie. The flavor goes great in spicy and sweet!

Pumpkin is full of vitamin C, which is great for building up your immune system, staying clear from getting sick. It’s full of fiber, which satisfies your hunger hormones, keeping you full, as well as supporting your digestive tract. Pumpkin is very high in vitamin A which is crucial for eye health.  It contains over 200% of your recommended daily intake in just 1 cup.

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Pumpkin combined with a healthy fat, and source of protein makes the perfect snack or dessert nutrients in my opinion! The combinations are endless, but here are three of my favorite ways to enjoy it. Pick one and blend it for a sweet treat – indulgent free! If your feeling creative, try all 3!

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PUMPKIN NUT PIE

1 serving of the Pumpkin Nut Pie + 1 scoop of your favorite protein powder

PUMPKIN NUT PIE POP

1 serving of the Pumpkin Nut Pie frozen in a popsicle mold for 4-5 hours

PUMPKIN NUT PIE PUDDING

1 serving of Pumpkin Nut Pie blended with one of the following:

  • 1/4 avocado
  • 1/4 cup coconut meat
  • 1 tbsp chia seed + 3 tbsp nut milk (this needs to soak for about 15 minutes before using)
Print
Pumpkin Nut Pie - 3 Ways
Prep Time
2 mins
Cook Time
1 min
Total Time
3 mins
 
Servings: 1
Author: Britni Martinelli
Ingredients
  • 1/4 cup 1oz cashews soaked for 1-2 hours then drained
  • 1/2 cup pumpkin puree
  • 1 tsp pumpkin extract can sub with vanilla
  • 1/4 tsp pumpkin spice mix
  • dash of sea salt
  • ½ cup So Delicious unsweetened vanilla coconut milk
  • splash of coconut nectar or honey
Instructions
  1. Blend until smooth and enjoy as a thick shake
  2. Store in the freezer for a popsicle
  3. Blend with an avocado, yogurt, or chia gel for a creamy pudding

Kimchi Krab Bowl

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A bowl to keep your gut full!

This one is for my dad because he 1. loves traveling to Asia, appreciates good food and likes to live a  healthy lifestyle, yet he swears he doesn’t like kimchi and still hasn’t found a use for the seaweed that’s been in the pantry for a good 6 months now. So dad, get your wok out and start cooking!

Rich in prebiotic, brassica and fermented vegetables this combination is created for harmonizing the good and bad bacteria in your gut!

kimchiHaving a healthy GI tract is so essential for all other processes in our body to function adequately. A healthy digestive tract is essential for weight management, fertility health, regulating hormones, balancing energy levels, boosting our immune system, warding off cancers and much much more!

Some of the best foods that you can eat to ensure a healthy microbiome are things like fermented foods: kefir, miso, sauerkraut, etc. Anything that contains probiotics gets a thumbs up from your gut!

I’ve turn it Asian with the herb combination! One of my favorite herbs, ginger, is great on the digestive system. It helps by toning the muscles in the intestine and stimulating the breakdown of food therefore, promoting motility to move food out of your belly smoothly.

In this dish I incorporate kimchi which is a fermented cabbage that contains probioitcs (good bacteria) that keeps our microbiome in balance. I use Wildbrine Kimchi and it is OUT OF THIS WORLD! I literally can eat this with a fork from the bag, at any and all times!

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I then hop over to aduki beans, which are a red bean from Asia. These dudes are packed full of protein and have a savory taste, much different than red kidney beans.

adzuki-beans

Along with the beans, I add two forms of brassica vegetables; broccoli and cauliflower, the cauliflower being used as a rice texture and the broccoli as florets. Brassica vegetables are great sources of fiber, full of antioxidants and help ward off cancer cells however if you find that to be a large amount of fiber or prefer basmati rice, it’s a wonderful swap as well!

I top this dish off with lump crab for a lean source of protein that blends well with the other flavors and last, but certainly not least; a dressing made from almond butter and coconut milk for a flavor explosion and source of healthy fats that promote satiety and keep your body feeling amazing!

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Seaweeds are great to add to your diet for their high mineral content; namely iodine which keep your thyroid and metabolism healthy! I serve this dish with a sheet or two of Nori for the above reasons and to add a crunch!

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Give it a try and show me your creations no Instagram or Facebook by tagging #NourishingNelli

-Nelli

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Kimchi Krab Bowl
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 
Author: Britni Martinelli
Ingredients
  • Group 1
  • 1 cup broccoli florets diced small
  • Group2
  • 2 heaping tbsp almond butter
  • 1 tbsp red curry paste
  • 1 tbsp lime juice
  • 1/2 cup light coconut milk
  • 1 tsp liquid aminos
  • 1 tsp minced ginger
  • 1/8 cup water + 1 tsp brown rice miso paste
  • dash of sea salt
  • Group 3
  • 3 cups of riced cauliflower 1 bag from Trader Joe’s
  • a smudge of red curry paste garlic, ginger, and red pepper flakes
  • Group 4:
  • steamed broccoli from group 1
  • 1/2 cup adzuki beans drained
  • 5 oz lump crab
  • dash of liquid aminos
  • Group 5
  • 1/2 cup Wildbrine Kimchi
  • 1/3 cup diced green onion
  • Group 6
  • 2 Nori Sheets
  • Red pepper flakes
  • Squirt of sriracha
Instructions
  1. Steam group 1 and set aside
  2. In a small pan heat Group 2 on medium heat stirring continuously for 2-3 mins
  3. Heat a wok to high heat and a 1/2 tsp sesame oil, add Group 3 and stirfry for 2 minutes
  4. Transfer the cauliflower rice to a large bowl. Add another 1/2 tsp sesame oil to the wok and let it reheat, Group 4 and stirfry for about 1 minute (careful not to mush the beans):
  5. Add the group 4 to your plate of cauliflower rice and top with group 5
  6. Pour your almond sauce over the top of your plate and mix to combine serve with group 6.
  7. Nori Sheets
  8. Red pepper flakes
  9. Squirt of sriracha

Mint Matcha Kuzu Cream

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HORMONE BALANCING PUDDING!

Refreshing, filling and simple!

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 to serve a nutritional purpose. By that I mean, as a healthy dessert option, as something for digestive relief, as something for an afternoon pick me up, as something for a healthy snack, as something for hydration, etc. etc. etc. Dessert is a must for me, however I don’t tend to crave the sugary unhealthy traditional desserts, so I have to get creative most of the time!

I absolutely love anything that’s ice creamy, pudding-y, or fro-yo’y and this creamy concotion fits all the above, plus an added bonus… it’s super versatile, and supports ALL and ANY toppings! Think granola, banana break chunks, protein powders, potions, superfood powders, and so forth!

Kuzu is a root native to China. It has been used there for thousands of years as a natural remedy. Kuzu boasts many nutritional properties, but it’s most stunning is it’s digestive soothing abilities as well as ability to balance the natural sugars in other foods. How cool is that? So, if you find yourself reaching for sweets, befriend kuzu, as it is a will give balance and keep you from the unhealthier processed and sugar ridden options! Another charming effect from Kuzu is it’s ability to act as a natural stress reliever! So if im reading this right…stressed and craving sweets enter Kuzu Cream?! 🙂 YOU BET!  Kuzu comes in powder form and turns into a gel or thickened substance when combined with water. It can easily be used in homemade desserts, soups, or yogurt.

Kuzu is a starch and contains easily digestible carbohydrates, although it is low in sugar and contains some fiber making it perfect to pair with healthy fats and proteins or fresh fruit.

Welcome this new dessert or snack – Mint Matcha Kuzu Cream! It’s obviously made from a kuzu base along with other healthy fats to make it extra creamy and digestive friendly.

For a twist I’ve added which is also native to Japan. Matcha is a green tea loaded with antioxidants and amino acids, namely  L-theanine which is known to provide a relaxing effect to the body.  L-Theanine also supports the production of dopamine and serotonin. These two chemicals serve to enhance your mood, improve your memory, and promote better concentration – all naturally which is something that I think everyone can benefit from!

Mint is optional but makes this even more digestive friendly and gives it a great taste in combination with the matcha!

Get cozy with your Kuzu Cream and show me your creations by tagging #NourishingNelli on Instagram or Facebook!

-Nelli

Mint Match Kuzu Cream

Author: Britni Martinelli
Ingredients
  • 1 tbsp Kuzu Root Powder + 2 Tbsp water
  • 3/4 cup almond milk
  • 1 tsp matcha powder
  • 1 tsp vanilla extract
  • dash of cinnamon
  • dash of sea salt
  • 1/2 large avocado
  • fresh mint leaves
Instructions:
Bring kuzu mixture, almond milk, matcha powder, vanilla extract, cinnamon and sea salt to a boil on the stove in a small sauce pan, turn to low, uing a whisk continue to stir constantly for 2-3 minutes until mixture thickens. Remove from heat and let cool for about 5 minutes. Add the mixture to a blender with the avocado and mint and blend until creamy. Store in an airtight container in the fridge for 1-2 hours. Remove and top with your favorite toppings.

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!

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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

They Call it Cortisol

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I like to look at life as a tool box. Your interpretation and utilization of the tools, not the tools themselves is what determines your mood and how to react to certain situations.

Your PERCEPTION, the way you view a given situation; determines it’s outcome – by way of the different hormones released.

Let’s first start with a little brain game….

Question yourself this…Why do you do what you do, when you know what you know?

It comes down to E M O T I O N S ; they control you! What controls emotions? HORMONES!

  • Cortisol
  • Adrenaline
  • Epinephrine
  • Serotonin
  • Adrenocorticoteopic

… to name a few!

Catch where I’m going with this?… if you can get your hormones under control, you can then control your emotions, making you happier and healthier than ever before!

That being said, let’s look at hormone health as a two way street. Nutrition being just one plant in the garden when it comes to a truly balanced body. Mental/emotional health is a second piece to the puzzle and is key to everything coming together nicely.

Mentally – as a whole, American’s are SO stressed. It’s our PERCEPTION of urgency and pressure that’s causing this stress.

However you perceive a situation, is how the biochemical pathways in your body will play out. So, if you automatically perceive your emails, work life, workout or daily responsibilities as stressful – your body is going to recognize this and produce stress hormones.

How can you improve mental/emotional health without feeling like your being too wishy/washy!? Let’s take a glance at a common scenario of the typical American…

More than ever before, Americans are living in a constant go, go, go.. they’re under high stress at work and home, trying to balance self care, family responsibilities, and always looking to do more and more. Never really slowing down to be in the “now”.

When one constantly lives within that immediacy and stress, they’re living within their Sympathetic Nervous System. This system releases hormones that tell your body your life is in danger (even though it’s could be a small danger; your body knows no different). This causes a slur of unwanted side effects like false hunger ques,  signs of stress via your skin, it can disrupt sleep and keep you from feeling your best.

Some practices you can start today that I find helpful in reducing these stress hormones are…

  • Focus on one thing at a time, stop trying to do EVERYTHING and especially at once; you’ll get no where! Have the one and done attitude until you can cross it off your to do list. There’s something magical about crossing things off your to do list – it crates a sense of needed accomplishment to keep your motivation up.
  • Partake in box breathing. Deep breaths signal your body to switch into “rest and digest” mode (the opposite of Sympathetic Nervous System) allowing you to avoid the cortisol hormone spike.
  • Have more of a positive attitude towards your day. Practice gratitude and try to live more in the moment vs always wondering what you need to do next – trust me on this, it’s amazing how your mood is altered when you wear the attitude of gratitude.

Now we switch to the nutritional aspect. For the biochemical pathways inside you to run properly you have to inquire the right amount of certain vitamins, minerals, and nutrients. This is what your body uses to create energy – the needed verb that EVERY biological process in your body needs in order to occur.

ENGERY IS YOUR FEEDBACK!

Let’s all start to look at energy as the real determiner of health. So many people think of “health” as loosing weight, but if you look at the bigger picture, energy is what your after, I can promise you this! With the correct energy, then your weight falls into its place.

Question yourself before and after meals, eat mindfully and become familiar with what foods YOUR body thrives off of and what foods it does.

Take a quick second to ask yourself how you feel when you wake up. Are you ready to rock and roll or ready to hit the snooze button 4-5 times?

These simple practices can make such a profound impact when it comes to choosing your plate!

What you eat literally becomes part of you. The nutrients are broken down and sent to your cells to form your organs and build your muscles, so you can carry out daily functions. My best advice on choices are always opting for whole and REAL foods. Less processed. Fill your plate with fresh fruit, bright colored veggies and various types of fish. Steer clear of dairy and gluten, and anything that can cause havoc on your digestive system – in turn causing inflammation.

For more food ideas, visit the NN Recipe Index, HERE for a million and one meal options 🙂

Gx3

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GX3

Three of the greatest greens in one big bowl!

If you ever struggle to get full on salad, let me help you out! This green goddess is loaded with healthy fats, fiber, protein and jam packed with antioxidants, vitamins and minerals to keep your body satisfied!

Being Summer time, I find myself craving all the hydrating greens over any other type of meal, due to the extra sweat and time spent in the sun. What better way to quench your bodies thirst other than a salad loaded with all the hydrating vegetables? Salad doesn’t necessarily have to mean an itsty-bitsy tiny winy yellow polka dot bikini – if you catch where I’m going! The powerful nutrient possibilities are endless with salads! Use my “Super Salad Guide” below to create a BIG FAT SUPER SALAD that you can swap ingredients out for each day, to keep your body full on a wide variety of micro and macro nutrients.

NOURISHING NELLI SUPER SALAD GUIDE

  1. Base of greens
  2. Fresh herbs
  3. Source of fiber/ carbohydrates
  4. Source of protein
  5. Dressing made of healthy fats

To becoming queen of choosing sources of each of the above sections, sign up for a 1-1 nutrition consultation in the NN Shop, here to learn about the different macronutrients and how to choose them correctly!

In the mean time, give this one a try. I chose my three favorite G nutrients and tossed them in a big bowl for a dinner that kept me full!

GREENS – Spinach + Butter leaf, full of antioxidants to ward off stress and water to keep us hydrated.

GROUPER – a wild caught, lean white fish, full of muscle supporting protein and B vitamins to boost metabolism.

GUACAMOLE – a fiber rich source of monounsaturated healthy fats to keep your hormone levels happy; to aid nutrient absorption and give this salad a superb flavor!

The rest of the salad is a simple toss of up of various veggies, spices and herbs that shine bright in Mexican cuisine like cilantro, lime, onion, bell peppers, plantains and a simple garlic, cumin and Chile powder to spice!

Enjoy!

-NN

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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Chocolate Mousseshake

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I think we can all agree the thicker, the better, when it comes to nice cream, mylkshakes and frozen desserts! I love to use those large and wide old fashion straws when eating this as it reminds me of when I was younger and I would slurp until the last speckle was gone! …Younger as in yesterday 😉

Traditional recipes and restaurants usually go the easy most affordable route and add in tons of heavy cream for the thickness factor which is full of dairy and can be disturbing to your gut – causing things like bloat and inflammation.

I’ve spent a second or two in the kitchen and came up with a way that’ll wow you and your belly – with no dairy bloat!

You all know I’m a big fan of incorporating plenty of healthy fats into your regimen for nutritional purposes as it helps create the desired creaminess of ice cream; but this time I’m using veggies! Hear me out…

EGGPLANT, when steamed and frozen gives smoothies and homemade nice creams an unreal texture and also provides you with a good amount of fiber, folate, and potassium.

Eggplants are technically a fruit and are used widely in Asian cuisine to provide them with some of the fundamental components to a well balanced diet.

It takes just a few seconds to chop these guys up into cubes, throw them in the steamer pot for a few minutes and then pop them into the freezer for when your craving some ice cream that makes you feel as good as it tastes!

I take it to the next level and pair it with cacao; chocolate in it’s purest form, which is super rich in antioxidants and magnesium; to give you the cleanest most energizing chocolate mylkshake around!

I’ve listed some boosters and optimizers at the end of the recipe that you can add to give it a little more nutrient density, yet these are optional and it tastes sublime just as is! All brands I’ve used are a personal preference and work best in combination, however, feel free to swap them out with what you have on hand!

Print
Chocolate Mousseshake
Prep Time
2 mins
Cook Time
1 min
Total Time
3 mins
 
Servings: 2
Author: Britni Martinelli
Ingredients
  • 1 cup steamed then frozen eggplant
  • 1/2 large avocado
  • 1/2 cup coconut meat
  • 1 tsp cacao powder
  • 1 scoop Primal Kitchen chocolate collagen
  • optimizers:
  • 1/4 banana 1/2 cup strawberries, 1/2 cup blueberries
  • 1 tbsp tocos
  • 1 tsp maca
Instructions
  1. Blend all ingredients in a high speed blender

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RAZZ + ROSE

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RAZZ + ROSE … The Nourishing Nelli way to have your Rose + Drink it too!

I’ve created this recipe via my Laka Living Powder. These girls have it down when it comes to self care, self love, women’s wellness and tapping into nutrients that leave you feeling none the less fantastic!

 

Their recently launched line of protein contains a nutrient dense ingredient list –  full of things from ADAPTOGENS to elevate stressors, TOCOS to hydrate your inner systems and muscle connections, and ROSE to hilight your beautiful skin by maintaining an alkaline ph balance in the body. Rose works wonders for controlling excessive oil, breakouts and or redness.

I’ve paired their blend with some cacao, raspberries, summer squash, and avocado to give you the most nutrient dense and delicious treat! Not all treats have to necessarily be filled with sweets! Raspberries give this smoothie bowl that tasty edge, but are low in sugar and full of fiber to keep you belly as happy as your tastebuds! The avocado serves as a source of healthy fats; important for brain function and hormone health and increases your chances of nutrient absorption – because remember that not necessarily “You are what you eat” but “You are what you absorb”. You have to have the crucial components when it comes to making meals to reap the benefits of nutrients! I take it to the next level and add some veggies (summer squash) to give you a well rounded meal! Not only does this add base, it’s packed full of vitamin C and hydrating as well.

You can find this protein and the rest of their elixirs + nut butters at www.lakaliving.com

I enjoyed this for breakfast a few times, yet also used it as a dessert a couple of nights, as it contains all nutrients needed to make it either/or; both great options in my opinion!

Feel free to mix up the toppings, add whatever your heart desires, it’s Valentines Day after all!

Show me your creations by tagging @nourishingnelli and @lakaliving on Instagram!

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RAZZ + ROSE
Prep Time
1 min
Cook Time
1 min
Total Time
2 mins
 
Servings: 1
Author: Britni Martinelli
Ingredients
  • 1/2 large avocado
  • 1 cup raspberries
  • 1/2 cup summer squash
  • 1 scoop Laka Living Rose Protein
  • 2 tsp cacao powder
  • 1/2 cup coconut milk
  • cinnamon
  • sea salt
Instructions
  1. Add all ingredients to a blender and blend until creamy
  2. Top with superfoods of choice! Goji berries, strawberries, rose petals, cacao nibs, coconut chips!

 

Fish Fajitas

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Not your normal…

FISH FAJITAS!

Mexican food is a favorite of mine due to it’s high adjustability and ability to incorporate a large amount of fresh veggies and flavors – resulting in allowing you to squeeze in as many nutrients as possible! The adjustability comes by adding a little of this or a little of that which I’ll cover below, via a simple intuitive tune it!

Beans/no beans?

Black olives/no black olives?

Dairy-free sour cream/no dairy-free sour cream?

GUAC//NO GUAC? (why anyone would choose the later is beyond me, but maybe your having some of these Phat Fudge Brownies later, that consist of avocados, so your saving room?!

You get the point! There are many options when it comes to choosing how you build your plate!  The practice of eating intuitively is gained via self-awareness – reaching a level that you feel comfortable in making food choices that will support your wellbeing in that moment! I

Mexican meals are highly allowable for that  “tune in to your unique body and give it what it needs” moment, that I view as one of the most important pieces to the wellness puzzle! No matter what the wellness trends are; no one can tune into your bodies innate wisdom like you can! For more on learning how to achieve this – catch me for 1-1 coaching in the NN Shop – here!

Back to the Fajitas because they are super delicious!!! I tend to turn all of my Mexican dishes into a salad of some sort by adding fresh greens, so that I have a large bed to add all of the other ingredients to. Think cilantro and cumin, peppers and paprika, olives and onions!

These fish fajitas are a perfect example of so. Traditional Fajitas consist of a sizzling pan of peppers, possibly some onions, a source of protein in a sauce, a side of sour cream, and tortillas.

I turn the traditional fajita dinner into a salad type dish, by serving it over a bed of hydrating romaine lettuce, adding some squash slices and a healthy fat’s for optimal digestion,as well as nutrient absorption. Adding healthy fats to your meals allows your body to transport the nutrients to your cells more easily, providing you with more energy and a happy belly. Have fun with the recipe and turn it into YOUR favorite version of Fish Fajitas!

 

Print
Fish Fajitas
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
Author: Britni Martinelli
Ingredients
Group 1
  • 1 cup orange bell pepper cut into strips
  • 1 cup purple onion slivers
  • 1 cup yellow summer squash cut into thick strips
  • 1 tsp coconut oil
  • 1/2 cup Frontera Veggie Taco Sauce
Group 2
  • 4 cups mix of fresh green cabbage +romaine finely shredded
  • 1/2 cup fresh cilantro
  • 1/4 cup black olives sliced
  • 1 cup tomatoes
  • 1 cup raw purple onion
  • 1/2 jalapeno - diced
  • 7 oz. fish of choice (Mahi Mahi, Cod, Tilapia, Sole)
Group 3
  • 5 tsp guacamole
  • 1/2 cup salsa
  • 2 tbsp dairy-free sour cream
Group 4
  • corn tortillas
Instructions

  1. Saute Group 1 in a warm skillet for 2-3 minutes.


  2. Layer Group 2 on a large plate.


  3. Top with Group 3.


  4. Serve with Group 4.


  5. Adjust to your liking by adding or eliminating ingredients of choice.

 

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Super Snapper Salad

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HYDRATING GREENS

ANTIOXIDANTS

ROOT VEGETABLES

FRESH FISH

HEALTHY FATS

…Basically all you’d ever wish for plus more when it comes to salad!

Throw together this super 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 artichoke and asparagus combination, in pair with the spices and herbs that gives you an Italian taste (#thinkpizza) but without the belly ache afterwards!

Artichokes and asparagus are both full of antioxidants that help our bodies fight off free radicals; warding off cancer and disease. Artichokes are full of prebiotic fiber and help nourish the digestive tract keeping 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 low-starch root vegetable and are full of antioxidants as well; just look at their bright hue due to the high content! 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.

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
  • Group 1
  • 7 oz red bell pepper roasted in oven or air fryer
  • 1 tbsp minced garlic
  • 1 tbsp 14g olive oil
  • 1 tbsp lemon juice
  • 2 tbsp balsamic vinegar
  • 1/4 th tsp sea salt
  • dash of red pepper flakes
  • 1 tbsp shallot
  • 3-4 cherry tomatoes - for the spread
  • Group 2
  • 4 - 4.5 cups spring mix or green leaf lettuce
  • ½ cup fresh basil shredded
  • 1 cup 6 oz boiled or roasted fingerling potatoes
  • 1 cup purple onion slivers
  • 1 cup of steamed asparagus chubbies
  • 3/4 cup chopped mini heirloom tomatoes
  • 1/3  cup green olives sliced
  • 1 cup artichoke hearts
  • 1/2 cup diced celery
  • ½ cup chopped green onion
  • 7 oz seared snapper
  • 2 tbsp dairy free parmesan cheese Sister River Foods brand recommend
  • Spices - fennel cumin, garlic,Italian herbs
Instructions
  1. Blend group 1 ingredients in a high speed blender to make a sauce
  2. Layer group 2 ingredients on a large plate
  3. Serve fresh

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Three Sea Basil Blend

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STIRFRY

Thank god for my wok, because I live off of stir-fry’s.  They’re so easy to throw together and there are so many flavor combinations you can create! This one in particular focuses on three different types of seafood and a tangy Thai basil sauce.  I used my “go-to” grain in this one, as I do in most stir-fry’s; quinoa. Quinoa is a gluten-free grain, packed with protein and fiber.  A 1 cup serving provides a whopping 8g of protein and 5g of fiber.

Three Sea

SEAFOOD

My fish of choice for this dish blend so wonderful together.  Shrimp, Scallops, & Squid (Calamari). These fish all fall into the shellfish family.  They are high in Vitamins B12 and the mineral selenium which is great for boosting immunity and enhancing your thyroid function.  Feel free to use just the shrimp as they’re the easiest to find, but if you do find fresh squid and scallops at your local market, give them a try! They’re super tasty and a great addition to your nutrition regimen. If you need a tip on cooking the scallops and squid, take a glance at this, because it can be tricky and you may end up feeling like your eating an inner tube…SO, check this out: What the Shit Is A Scallop & How to Scook It.

IMG_1217

VEGETABLES

The vegetable line up here has an Asian background… bok-choy and cabbage are both members of the brassica family of vegetables and are used in traditional Thai and Chinese dishes. Brassica vegetables are full of fiber and antioxidants that help ward off cancers. Other than those two, we have a Fresno Chile for spice, and the norm; peppers, onions, carrots, and garlic which I tend to throw into almost every stir-fry.

Look how nicely these little Fresno Chiles look when roasted! They give a nice subtle heat to the dish.

Fresno

SAUCE

This sauce is what makes the dish so flavorful. It’s very tangy and lemony from the use of lemongrass  (another Asian addition) basil, and ginger.  It combines peanut butter for a source of healthy fats adding a balance of macronutrients to the meal.  Peanut butter is high in fiber and vitamin B-3 which help to regulate your metabolism.  It also provides you with a source of healthy fats. DON’T FEAR THE FATS! They are such a crucial part of helping your body perform and feel it’s best.

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I hope you enjoy, give it a wok and show me your creations by tagging #Nourishingnelli on Facebook or Instagram.

-Nelli

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Three Sea Basil Blend
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Ingredients
Dressing
  • 1/3 cup minced lemongrass
  • 2 tsp minced ginger
  • 2 tsp minced garlic
  • 2-3 tbsp runny peanut butter
  • 1 large Fresno Chile roasted
  • 1.5 tsp rice vinegar
  • 1 tsp avocado or olive oil
  • 2 tbsp lemon juice
  • dash sea salt
  • small drop honey
  • 1/4 cup fresh basil
  • Optional Chile Garlic Sauce & Liquid Aminos
Group 1
  • 1/2 cup white quinoa and 1 cup of water
Group 2
  • 3 oz. jumbo shrimp
  • 3 oz. sea scallops
  • 3 oz. squid
Group 3
  • 2 cups cabbage shredded
  • 1 large Fresno Chili sliced
  • 1 cup yellow bell pepper diced
  • 2 cups bok choy
  • 1/2 cup shredded carrots
  • 1/3 cup purple onion diced
Group 4
  • 1/2 cup shredded carrots
  • 1/4 cup raw purple onion diced
  • 1/2 cup shredded fresh basil leaves torn apart
Instructions

  1. Blend the ingredients for the dressing together in a high speed blender.


  2. Cook Group 1 ingredients by bringing to a boil, reducing to a simmer, and covering for 18 minutes.

  3. Sear Group 2 in a pan on high heat and your favorite Thai Seasoning.


  4. Heat a 1/2 tsp avocado or olive on high heat in a wok and sauté Group 3 for 3-5 minutes.


  5. Turn the heat off the Wok and add your cooked quinoa, cooked seafood and and half of the dressing. Mix to combine.


  6. Pour the blend into a big bowl, top with the other half of your sauce and top with Group 4.

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Black, Blue, + Poo

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The name says it all!

BLACK

from detoxifying coconut charcoal.

Charcoal is 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 and something we can all benefit from on occasion.

BLUE

from antioxidant rich blueberries. Containing a special class of antioxidants called anthocyanins that give them their rich blue color. Anthyocyanin is responsible for cellular protection and can aid a healthy blood cholesterol/ blood pressure level. 

POO

As always… I’m adding fun to my recipes! Mimicking just that ^ … this smoothie gets it’s brown and creamy color from theobromine rich cacao and fatty + fibrous avocados! Both aid nutrient absorption, hormonal balance, and longevity! 

In the “holy grail” of functional nutrition, this blend is sitting near the top for aiding your bodies natural detoxification system and “clearing your cache” if you will 🙂  It’s a quick blend and bowl and will leave you full! If you enjoyed this recipe be sure to subscribe to the NN Newsletter for Nourishment to your inbox!!

Print
Black, Blue, Poo
Ingredients
  • 1 cup blueberries
  • 1 tsp coconut charcoal
  • 1/2 avocado
  • 1 tbsp cacao powder
  • 1 scoop collagen
  • 1/4 cup almond or other nut milk
Instructions

  1. Add all ingredients to a single serve blender and blend on high until creamy