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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! 

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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 

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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 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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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 + 1/2 cups 164g raw pecans
  • 2 whole eggs
  • 2 overly matured bananas
  • Group 2
  • 1 tsp vanilla extract
  • 1 tbsp 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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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

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!

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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!

Nelli

Print
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!

chiaseed

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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Print
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!

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.

photo-dec-28-11-06-14-am

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!

krab

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

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

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Print
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.

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