Recipes

Blazin’ Basil, Bean & Barramundi Bowl

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

 

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

 

Ta-da! There you have it: 

 Blazing, Basil, Bean, & Barramundi Bowl!

 

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

Blazin' Barramundi Bowl

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

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

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

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

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

  3. Top with the barramundi fillet 

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

 

 

 

Melon, Mint & Mag

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

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

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

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

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

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

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

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

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

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

Maple Pecan Banana Bread Muffins

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

MOIST
DENSE
BANANA-Y
MAPLE-Y

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SATISFYING YET STILL HEALTHY
FIBER FILLED
PROTEIN PACKED

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LOW SUGAR
GLUTEN FREE
DELICIOUS HOT & COLD

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

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What more could you ask for from a muffin?!

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

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Print
Maple Pecan Banana Bread Muffins
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Servings: 14
Author: Britni Martinelli
Ingredients
  • Group 1
  • 1 + 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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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

 

  

 

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!

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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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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. 

 

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!!

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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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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

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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Print
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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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.

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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

Print
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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Coconut Almond Poppers

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The No-Bake, Nourishing version of a Samoa Cookie!

How wonderful do these poppers look for snacking or throwing on top of smoothies!?

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These are liteterally the PERFECT little poppers for the following reasons…

  • Loaded with fiber and healthy fats to balance blood sugar levels
  • Leave you with no sugar high, like traditional cookies do; by way of using complex carbohydrates from, oats vs simple sugars
  • Full of plant based protein from almond butter, chia seeds, and oatmeal
  • Full of mood and hormone regulating superfoods maca and cacao to leave you feeling euphoric!
  • Quick, only taking about 10 minutes to make and require no bake

doughI love to make these on my Batch Build Day and have them around for on-the-go snacking, dessert, or alongside a Mylkshake for breakfast!perf

The best part about them is the quick mix, roll and go. This goes to show that if you spend just a second to prepare, you’ll save yourself from reaching for the snacks that lead to low energy, sugar crashes, and toxic overload! These contain some of the most nutrient dense foods on the planet leaving you feeling perfect with each pop! All ingredients can be picked up at any local whole body market. They are staple items that you can use for other purposes, making these budget friendly as well!

What are your type of snacks to prepare? Try these little guys and show me your creations by tagging #NourishingNelli on Facebook or Instagram!

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Ingredients
  • group 1
  • 1/4 cup coconut flour
  • 2 tbsp maca powder
  • 2 tbsp cacao powder
  • 1/4 cup shredded coconut flakes
  • 2 tbsp chia seeds
  • 1/3 cup rolled oats
  • 1/4 tsp cinnamon
  • 1/4 tsp sea salt
  • group 2
  • 1/2 cup smooth almond butter
  • 1/3 cup honey or maple syrup
  • 2 tsp coconut melted oil
  • group 3
  • 1 tsp cacao powder
  • extra coconut shreds
  • dash of sea salt
  • Dash of cinnamon
Instructions
  1. In a large bowl whisk together group 1 ingredients
  2. In a small bowl combine group 2 ingredients
  3. In a third bowl combine a small amount of group 3 ingredients for rolling and dusting the poppers
  4. Pour your nut butter mixture into the large bowl and knead to form a dough.
  5. Roll into 1 tbsp balls, and then roll in your bowl of extra cacao powder, cinnamon, sea salt and coconut shreds.
  6. Put in the fridge for 1-2 hours in an airtight container

Fingerling + Fennel Fling

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This salad truly leaves you feeling fantastic in so many ways! After feeling crummy from the weather change, sitting in meetings all day and nothing planned for dinner…I went to town in the kitchen, using my functional nutrition creativity to reverse my cold, excrete out any/all toxins, and cheer me up! Let’s take a dive into the “who, what, why”!

 

FENNEL – fennel is a root vegetable and closely related to the celery and parsnip family of veggies. It’s exceptionally high in fiber and potassium, important for keeping everything running smoothly, for keeping your electrolyte levels balanced and the good bacteria in your belly fed! It has a strong flavor at first, but pairs deliciously with the other additions in this meal!

FINGERLING – fingerling potatoes are one of my favorite root vegetables. They’re full of vitamin B, potassium, manganese, and antioxidants that fight inflammation! The carbohydrate content in theses potatoes is superb as is low on the GI Index and contains fiber to keep steady blood sugar levels. This is a great source of carbohydrates to aid in the release of serotonin in your brain; making you feel like a superstar! Plus they are super simple to cook and throw on top of salads or bowls. I like to roast them in the oven at 375 for 10 – 12 minutes and viola!

VEGGIES – this salad bring you a wide variety of vegetables full of antioxidants, vitamins and minerals for the ultimate take of “feel good food”

ASPARAGUS – Are a great source of folic acid and contain unique chemical properties that allow them to act as a natural diuretic; meaning they promote the production of urine; increasing the excretion of water and ridding the body of excess fluid and/or toxins. Asparagus contains significant amounts of inulin, a fiber which does not break down in our digestive. Instead, it passes undigested to our large intestines, where it becomes a food source for good and healthy bacteria. Good bacteria are responsible for better nutrient absorption.

Celery – Celery has to be one of my favorite “superfoods” it’s known for is anti -inflammatory properties and is also a nutrient packed water reducer. It acts as a natural diuretic, cleansing the liver and bloodstream and riding any toxins, bacteria or “icky’s” you may have came across.

I’ve added some peppers, onions and tomatoes to fill the rest of my plate and add an abundance of vitamins and minerals.

The dressing is made from a combination of:

ALGAE OIL – serving as a healthy fat for heart health (feel free to swap this with an extra virgin olive oil – comparable in nutrients)

LEMONS – which even though are an acidic food, act alkaline in the body, as well as, a natural dietetic to help beat any bloat and reduce that fluid fullness feeling.

GARLIC – a nutritional powerhouse packed full of nutrients that prevent hypertension, and heart disease, amongst many others.

BASIL – for flavor and to fight bacteria and viruses via its essential oil + photochemical content.

ROASTED RED PEPPER –  this gives you a thick dressing type of sauce, yet is totally optional…the ingredients above leave it tasting wonderful alone!

The dressing is simply made by blending all the above in a blender, nothing too fancy, and is great to double recipe, saving some for having on hand to dip veggies in or eat on other salads throughout the week.

I’m all about killing 2 birds with one stone and pre-making large batches of these type of things, saves me so much time, as well as prevents buying packaged dressings, that are more than likely filled with sugar and poor quality oils that leave you feeling less than your best.

 

Print
Fingerling + Fennel Fling
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 
Servings: 2
Author: Britni Martinelli
Ingredients
  • Group 1
  • Bed of romaine shredded
  • 1 cup Basil + thyme
  • 1 cup diced celery diced
  • 1 cup roma tomato diced
  • 1 cup fingerling potato roasted and diced
  • 1.5 cups fennel slices sautéed
  • 1 cup green pepper slices sauteed
  • ¾ cup purple onion diced
  • ⅓ cup 40g green olives diced
  • 6 oz barramundi halibut or favorite fish
  • 1 tbsp nutritional yeast
  • 1 tbsp hemp seeds
  • Fennel seeds
  • Group 2
  • 7 oz roasted red bell 1 extra large)
  • 2 tbsp lemon juice
  • 1 tbsp algae or olive oil
  • 1 tbsp minced garlic
  • 2 cherry tomatoes
  • 1 tbsp shallot
  • Dash of Sea salt
  • Pinches of paprika
Instructions
  1. Layer group 1 on a large plate
  2. Blend group 2 for your dressing and pour over the salad

 

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Killer Kale Cashew Salad

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Killer as in K I L L – C A N C E R or in some cases prevent! This is a one of my most health promoting and cleansing dishes. It’s high in phytochemicals and contains an abundance of vitamins, minerals and nutrients. Kale is the star in this dish hence the name! Of all the leafy greens, Kale is the richest in carotenoids and lutein; which are two phytochemicals proven to protect against cancer. Kale also helps regulate estrogen levels in the body, protecting us of things like breast, prostate & bowel cancer. It contains more calcium than milk and in a more absorbable form to protect us against osteoporosis and arthritis. The massaging technique used in this recipe breaks down the kale, allowing us to receive it’s full nutritional profile and begins the digestion phase making it easier to eat.  

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I was inspired to make this by a hike me and my younger brother did this afternoon. We hiked a slow and steady pace all through the hills in St.Louis, Missouri at Castlewood Park. There’s the prettiest little lookout at the top that we stopped at and ate fresh watermelon; spitting the seeds down to the bottom! Fun stuff. Anyways, I was craving something to fill me, but nothing too heavy for dinner – an interesting fact, when performing aerobic exercise like this little hike, your body utilizes more of it’ fat stores for energy vs carbohydrate stores.  Hence, the heavy fat content in this dish (cashew sauce and edamame) and medium – low carbohydrate content (jicama and edamame). Regardless this is a great dish to add to your weekly line up, it’s contains an abundance of cleansing and detoxifying veggies and is very tasty I must say! Feel free to leave the tuna out and increase the edamame content to make a plant-based version!

If your in the St.Louis area, do check out the park if you’ve never been, it’s beautiful, andddddd this makes for a very great post hike meal!

I often make this dish when serving a large group, because it is super simple and can be whipped together fast, leaving you time to spend mixing and mingling!

The sauce in this dish is made mainly from cashew butter, giving it a flavor like no other when combined with the fresh basil and chile garlic paste. Cashew butter serves as a source of healthy fats and protein in this dish.

cash

If you don’t eat animal products, feel free to leave the ahi tuna out and double up on the edamame amounts.  Edamame is a plant protein great for vegan or vegetarians, About 1/2 cup of edamame (brand dependent) contains a whopping 12g of protein, 5g of fiber and 5g of healthy fats!

ahi

edThis KKK Salad (am I allowed to call it that?) is a rather  lean dish – being low in carbohydrates, however it is quite filling due to the brassica vegetables which are high in fiber and the healthy fats which promote satiety and regulate hunger que’s. That being said it pairs perfect with a sweet dessert or when you’ve had enough sweets and are craving a good grounding dish!

kale

I hope you enjoy it, show me your creations by tagging #NourishingNelli on Instagram or Facebook !

Move Fast, Eat Slow, Live Well,

-Nelli

Print
Killer Kale Cashew Salad
Prep Time
8 mins
Cook Time
3 mins
Total Time
11 mins
 
Servings: 2
Author: Britni Martinelli
Ingredients
  • Gruop 1
  • 3 tbsp cashew butter
  • 2 tbsp lime juice
  • 2 tbsp liquid aminos
  • 2 tsp chili garlic sauce
  • 1 tsp toasted sesame oil
  • 4.5 – 5 cups of massaged kale massaged with a dash of sesame oil & lime juice
  • ½ cup shredded carrots
  • 3/4 th cup 100g jicama diced into small cubes
  • 3/4 cup yellow bell pepper diced
  • 3/4 cup 100g boiled edamame
  • brand dependent - looking for about 10g pro 11g starch
  • 1 cup sautéed red cabbage sautéed in liquid aminos
  • 1/3 cup diced purple onion
  • ½ cup fresh basil leaves shredded
  • Group 3
  • 6 oz Ahi Tuna cut into strips
Instructions
  1. For the sauce whisk together group 1 in a small bowl and set aside.
  2. Massage your kale using a dash of sesame oil and squeeze of 1/2 a lime.
  3. For the salad add group 2 ingredients in a large bowl, pour your sauce over the top and mix everything together to combine and distribute the sauce.
  4. Cook and add your fish to the top of your plate; note: sear just enough to darken the outer edges leaving the inside a tender pink color. Careful not to overcook!

Crunchy Kelp & Coho Kabocha Bowl

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Asian cuisine is a staple in our household. Whether it’s Japanese, Thai, Chinese, or Korean; there’s something about the blend of spices and herbs that they use that’s so delicious and nourishing as a whole. I’ve grown my Asian recipe index over the years to incorporate as many of the different food groups as possible, as well dishes…ranging from soups to salads, and sushi to stir fries; now we have a noodle bowl!

The Japanese eat a diet high in seasonal produce and fresh fish. They dust their dishes full of spices and herbs like ginger, lemongrass, basil, chiles, miso, and more for optimal digestive health. They’re know for packing their plates with nutrient dense sea vegetables to deliver iron, iodine, magnesiumand zinc in one of the most potent possible ways!

Japan ranks number one on the list of longest living cultures! I think we can put two and two together – it’s incredible the effect food has on your mood and longevity.

Since it’s Fall and squash is in season, I thought I’d make a spin on the traditional American menu and give you an ASIAN INSPIRED THANKSGIVING MEAL by use of kabocha squash, which is the Japanese pumpkin. Show up with this at your family gathering for a one of a kind crowd pleasing meal!

In addition to kabocha squash, I’ve added a slew of crunchy and hydrating veggies, and kelp noodles, which are one of the many types of sea vegetables I mentioned above. 

Kelp noodles are crunchy and thin; they’re made from kelp, a type of brown seaweed that’s notable for it‘s high iodine content, and are neutral in flavor. Iodine is responsible for producing thyroid hormones which aid a healthy metabolism – keeping your weight at a healthy place. 

The salmon serves as an outstanding source of omega-3 fatty acid; crucial for brain health. It’s also a source of protein to keep your muscles feeling almighty! 

I add Kimchi – a fermented cabbage,  that doesn’t wonders for your gut – providing you with healthy bacteria that you need to make the inner connections between your body systems. Wildbrine is one of my favorite brands of Kimchi. The taste is like no other and I can always rely on them for the freshest source, bar none!

The sauce I created incorporates a lot of the herbs and spices for anti inflammation and digestive woo’s – i.e ginger, garlic, lime, etc. 

I serve this bowl with a side of Nori sheets and avocado cubes. The Nori sheets are another source of sea vegetables for iodine and folic acid. The avocado is the icing on the cake! It adds a little creaminess to this crunchy bowl and provides you with monounsaturated healthy fats; important for absorbing all of these nourishing nutrients; because I think we can all agree that not only, are you what you eat, but you are what you absorb! 

I hope you and your family enjoy this extra Nourishing noodle bowl, don’t forget to show me your creation by tagging me on social media! I love to see the variations!

 

 

Print
Crunchy Kelp & Coho Kabocha Bowl
Prep Time
15 mins
Cook Time
5 mins
Total Time
20 mins
 
Servings: 2
Author: Britni Martinelli
Ingredients
  • Group 1
  • 7 oz roasted red bell pepper
  • 1 tbsp minced garlic
  • 1 inch ginger
  • 2 tsp liquid aminos
  • 1 tsp ginger juice
  • 1 tbsp sesame oil
  • ¼ cup Wildbrine kimchi Brine
  • 1 tbsp lime juice
  • 1 tsp red miso
  • 2 tsp chile garlic sauce
  • 1 tsp rice wine vinegar
  • Dash of Cumin Chinese 5 spice
  • Group 2
  • 2 cups shredded romaine
  • 2 cup kelp noodles soaked, drained, and cut
  • 2 cups kabocha squash cubed steamed and cooled
  • ½ cup yellow bell pepper diced
  • ½ cup green onion diced
  • ¾ cup purple onion diced
  • ¾ cup diced cucumber
  • ¼ cup water chestnuts diced
  • 3 tbsp kimchi Wildbrine Korean pairs well
  • 1 cup snap peas
  • 6 oz coho salmon
  • 1/2 cup diced avocado
  • 2 packs of Sea Snacks Nori Sheets
Instructions
  1. Blend group 1 in a blender to create your dressing
  2. Combine group 2 in a large bowl
  3. Top with Dressing

 

 

 

Great Golden

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GREAT GOLDEN

This smoothie is just all around great on so many levels!

Literally the greatest smoothie of all time on a nutritional and taste level. This has been my favorite smoothie to make in the morning lately, it’s filling, leaving me with energy for the day, digestive friendly leaving me light with no bloat or digestive discomfort, it’s full of antioxidants vitamins, minerals and herbs that are great for their anti-inflammatory effects, it’s uses plant based protein and has a special ingredient to enhance muscle repair and to send your immune system into overdrive! Lastly, it contains a good amount of fiber to keep you running smoothly and your blood sugar levels balanced!

Let’s take a look:

Summer squash – full of vitamin C, fiber, and folate which are crucial for pretty skin, digestive health and to ward of things like anemia or birth defects for my child bearing aged girls out there! This adds density to the smoothie leaving you fed and full!

Banana – loaded with potassium, fiber, and a good source of carbohydrates for replenishing glycogen stores, giving you energy.

Ginger, Turmeric, Cinnamon & Black Pepper – super herbs and spices that when combined give you the ultimate up- do to your smoohtie! Black pepper activates the compound found in turmeric that is responsible for an anti-inflammatory effect. Cinnamon is great for regulating blood sugar levels and give this a sweet taste. Ginger is the king of digestive health, and also plays a role in reducing inflammation!

Bee Pollen – is packed full of antioxidants, minerals, amino acids and is great for improving immune health.

Avocado – great for nutrient absorption, a rich source of fiber to keep you full, and an excellent source of monounsaturated healthy fats. PLUS gives this the ultimate creamy taste!

Plant based protein – great for muscle support, helps to regulate hunger levels, blood sugar levels, and a crucial part of many processes in the body! Use your favorite however, Vega Sport has an excellent line up of products that I find pairs well with this smoothie!

If you enjoy a good bowl blended up like this, checkout my latest ebook featuring 30+ dessert or dinner style bowls with similar nutritional benefits as this one!

Dessert in Disguise – click here! 

I hope you enjoy! Show me your creations by tagging #NourishingNelli on Instagram or Facebook!

  • 1 frozen banana
  • 1/2 cup almond milk
  • 1/2 avocado
  • 1/2 cup frozen summer squash
  • 1/4 tsp turmeric
  • 1 inch fresh ginger root
  • dash of cinnamon
  • dash of black pepper
  • 1 tbsp bee pollen for topping
  • 1 scoop vanilla plant based protein
  • 1/2 tsp vanilla extract (optional)
Instructions
  1. Blend all ingredients in a high speed blender and top with the bee pollen.

-Nelli

Italian Herbed Quinoa Stir Fry

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Chosen Foods was kind enough to send me a package of goodies today, and I just couldn’t help but dive in and start recipe creating with some of their clean-ingredient, nutrition packed, top notch products! In the wellness world there are SO many companies that label their products as healthy, yet still add chemicals, binders, fill them with sugar and strip away the good nutrients. You must be picky when it comes to buying packaged products these days, it’s really become quite crazy what they are adding to so called “food”.  When it comes to Chosen Foods, you can always rely on them for the best quality, bar none. They have it all from vegan mayo, quinoa, chia seeds, oil sprays, oils and more!

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I used a few of the above products and came up with this super simple stir fry loaded with essential nutrients for keeping you healthy and happy!

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1. scallops rule the word (sorry Beyonce!)  – Check out this article for more on the nutritional benefits of scallops and 2. this is probably the easiest yet tastiest stir fry I’ve yet created!

Give it a wok!

Processed with Snapseed.

Print
Italia Thyme Stirfry
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 
Author: Britni Martinelli
Ingredients
  • Group 1
  • generous spray of Chosen Foods Olive Oil Spray
  • 7 oz bay scallops
  • lemon garlic seasoning
  • Group 2
  • 1 tsp Chosen Foods olive oil
  • 1 cup Chosen Foods quinoa pre cooked
  • 1 cup asparagus chubbies pre steamed
  • 1.5 cup baby bella mushrooms
  • 1 cup yellow onion diced
  • 1/2 cup 80g peas (pre boiled)
  • 1/4 cup green onion diced
  • 1 cup eggplant cubed
  • salt pepper and garlic
  • Group 3
  • 1/2 tbsp mined garlic
  • 3 tbsp fresh lemon juice
  • 1 tbsp balsalmic vinegar
  • 2-3 sprigs of fresh thyme
  • 1 tbsp Chosen Foods Avocado Oil
  • Group 4
  • 1/4 cup Kalamata Olives diced
  • 1/8 cup fresh green onion diced
  • sprinkle of fresh Thyme leaves
Instructions
  1. In a pan on high heat sear your scallops until cooked about 2 minutes each side. Set aside
  2. In a large wok heat olive oil to high heat, add group one ingredients and continuously stir for 2-3 minutes until veggies are golden brown.
  3. Whisk together group 3 ingredients in a small bowl
  4. Add the cooked scallops to the wok and mix to combine
  5. Pour the stirfry on a large plate and pour the dressing over the top
  6. Top with group 4 ingredients
  7. Serve hot.
  8. Optional: Top with Treeline Vegan Parmesan Cheese for extra healthy fats and cheesy taste

If you make this or have any other Chosen Food’s recipes that you like, show me what you’ve got by #NourishingNelli on Instagram or Facebook!

Turmeric Toasted Swiss Salmon Wraps

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This may be the most recipe-less recipe I’ve created! Besides the sauce, everything else is more of just a cut and go… and if we’re being honest Trader Joe’s has it all pre cut and ready if you are pressed for time! (They truly are the best market of all markets!) On to the wrap….

Feel free to adjust it to your liking by excluding any ingredient or adding some of your other favorites. 

Swiss Chard is my choice of wrap and it gives it the most perfect robust crunch. If you’ve never had Chard before this is a great way to introduce it to your regimen. Swiss chard is one of, if not the most, nutrient dense greens! It’s packed with powerful antioxidants for fighting cancers, protecting your skin and keeping your brain young. It contains a good amount of magnesium, potassium, calcium and vitamins A & K and it’s useful in regulating blood sugar levels by managing insulin release with an enzyme called alpha-glucosidase. Quadruple whammy in the world of bang for your bite! 

Turmeric is my spice of choice for these, as it’s one of the most powerful herbs for an immune system boost; which we can all use this time of year. It also contains curcumin; an active ingredient that plays a big role in reducing  inflammation in the body; leading to less risk for disease. 

Parsnips and carrots are the main veggies for the base of the wrap. Both are fantastic root vegetables for a source of energy promoting carbohydrates that are full of fiber, vitamins and minerals. 

The broccoli rice ised is a take on traditional rice and tastes oh so wonderful in combination with the rest, leaving you with a satisfied stomach.

I chopped up a fresh salmon burger and added it to the mix for healthy omega fats and protein. Other combinations that would pair, are beans for vegetarian or vegans, tofu, shrimp or crab. 

The sauce contains some of my favorite flavors and nutrients that are also digestive friendly and immune system boosting however it would be sumblime with a simple hummus, guacamole, pesto, or salsa. 

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