Mains & Sides

NOURISHING NELLI | EAT REAL FOOD| FISH FAJITAS | CULINARY MEDICINE

Mexican food is a favorite of mine due to it’s huge adjustability, as well as ability to incorporate a large amount of fresh veggies – 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 SO 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!

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!

Better your sense of self-awareness by asking a simple set of questions prior to making meal choices. Some of my favorite notions to pay attention to are:

How Hungry Am I?

How Thirsty Am I?

How Do I Want To Feel After Eating This Meal?

By going through the above questions you can then decide on where to grab! For more on learning how to achieve this – catch me for 1-1 coaching in the NN Shop – Fresh Start Consultation and Education. 

Back to the Fajitas because they’re 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 source of  healthy fat’s for optimal digestion, nutrient absorption, and hormonal balance. Adding healthy fats to your meals allows your body to transport the nutrients into your cells more easily, providing you with lasting energy and a happy belly. Have fun with the recipe and turn it into YOUR favorite version of Fish Fajitas!

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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 NN 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 your favorites of Group 3.

4. Serve with Group 4.

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

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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.  

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!

Come dinner time, I was craving something full of veggies and rich in healthy fats. An interesting fact – when performing aerobic exercise like this hike, the body utilizes more of its 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 and fibrous vegetables). Regardless of activity, this is a great dish to add to your weekly line up, it contains an abundance of cleansing and detoxifying veggies and is very time savvy to toss together in minutes. Feel free to leave the tuna out and swap it for your other favorite source of protein like shrimp, crab or lobster!

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 chili garlic paste. Cashew butter serves as a source of healthy fats and protein in this dish.

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!

This salad is quite filling due to the brassica vegetables which are high in fiber, and the healthy fats which promote satiety and regulate hunger hormones.

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

-Nelli

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Killer Kale Cashew Salad

Prep Time

8 mins

Cook Time

3 mins

Total Time

11 mins

 

Servings: 2

Author: Britni Martinelli

Ingredients

• Group 1
• 2 tbsp cashew butter
• 3 tbsp lime juice
• 2 tbsp liquid aminos
• 1 tbsp chili garlic sauce
• 1 tsp toasted sesame oil
• 3 cups massaged kale massaged with a dash of sesame oil & lime juice
• 1 cup shredded carrots
• 3/4 cup jicama
• 3/4 cup yellow bell pepper diced
• 3/4 cup boiled edamame
• 1 cup cabbage shredded
• 1/2 cup diced purple onion
• 1 cup fresh basil leaves shredded
• 5 oz Ahi Tuna

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 all 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!

In case you didn’t have time to go to Italy for dinner, I’ve got your back ?

This stir fry blends ALL of the Sicilian flavors and foods into on big dinner!

It’s full of fiber, protein, healthy fats, and complex carbohydrates.

As with all my stir fries I start with a base of quinoa, then throw in various vegetables, I add some fish for a source of protein and top it off with a sauce full of healthy fats for a well balanced meal!

The quinoa serves as a source of plant based protein AND complex carbohydrates. It’s full of fiber, minerals and can take the place of white rice in traditional stir fries. More bang for your buck, and doesn’t leave you stripped of important nutrients!

The veggie gang in this one is particular to Sicily; it contain artichokes, fennel, peppers, asparagus, and onions – all of which are super nutrient dense and provide you with loads of potassium, fiber, and vitamin C!

Sicilians cook with loads of fresh fish –  so I chose two of my all time favorites for this one; both high in B vitamins… scallops and shrimp!

The sauce is always my source of healthy fats, and I’ve chose none other than traditional olive oil, olives, and a dairy free Parmesan cheese that you can make your self with hemp seeds, walnuts, and nutritional yeast or grab a pre made bottle at your nearest market! Sister River Foods is the brand I use as it contains no fillers or additives and tastes amazing!

Feel free to swap any veggie for another and get creative with your fish! Mussels, squid, salmon, sardines all pair well!

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Spicy Sicilian Stirfry

Prep Time

15 mins

Cook Time

10 mins

Total Time

25 mins

 

Servings: 1

Author: Britni Martinelli

Ingredients

• Blend the following to make a sauce:
• • 2 tbsp Red wine vinegar
• • 7 oz roasted red Bell pepper
• • 1 tbsp minced garlic
• • 1 tbsp lemon juice
• • 1 tbsp shallot
• • 2 tsp sriracha
• • 1 tbsp Olive oil
• • dash of sea salt
• • 5 cherry tomatoes
• • Dash of Italian seasonings dill, fennel seeds, parsley
• In a small pan sear the following:
• • 4 oz jumbo shrimp + 3 oz bay scallops
• Heat 1 tsp algae or avocado oil in a pan and sautee:
• • 1 cup sliced fennel
• • 1 cup cubanelle or green pepper
• • ¾ cup white onion
• • 1 cup artichoke hearts 130g
• • 1.5 cup asparagus cubbies
• • 1 cup cooked quinoa
• Pour your sauce and mix to combine; top with:
• • ¼ cup raw white onions
• • ¼ cup 30g black olives
• • 1 tbsp 6g dairy free parmesan cheese (Sister River Foods

I guess i’ll sign up for Master Chef auditions now, Hola Gordon Ramsay! totally kidding, but I swear this dish will rock your world from its flavor all the way to the simplicity and provided nourishment!

It’s…

Hot & Smokey

Sweet & Creamy

Fire Roasted Flavored

During all the recipe testing I went through as I prepared for the launch of REAL – The Meal Deal, – a complete 4 week meal plan with the whole 9-yards from grocery lists, to breakfast and dinner recipes, a snacking guide and weekly movement plan; all for providing healthy nourishing meals for the busy folks; I really strived to create flavorful meals that are free of all the junk you’ll find in grab- and-go, pre-made food commonly eaten i.e unhealthy fats, refined carbohydrates and sugars, chemicals, fillers and binders. REAL – The Meal Deal is now available for order in the NN Shop. Be sure to read my post here, to find the deets! It may just so happen to be your life saver come this season, when it’s oh so easy to get off track nutrition wise due to busy schedules, holiday parties and endless amounts of treats floating around! #eatrealfood guys!

Anyways, as I was saying, I really went all out with the dressings, sauces, broths, and flavors in all the meals. I promise you’ll be double questioning if it was possible for something so tasty to be so nourishing and healthy!  One of my go to seasonings I’ve been cooking with lately is Spicemode, they keep it real with the ingredients and their flavors are a perfect match in curries and Indian kind of dishes. One of my favorites is their “Curry” which I use in a fall chili called Blazin’ Basil Bean & Barramundi Bowls.

This guy was a leftover that didn’t make the meal deal due to 4 weeks only have 28 days #darntheluck ! However, I still want to share it because it’s so simple and tasty! It’s perfect for those days when you want something satisfying, spicy yet sweet and creamy (riddle me that!), and ridiculously nourishing. This tandoori is full of fiber, protein and healthy fats. I serve it over a bed of broccoli rice (Trader Joe’s stepping up in the world!) but it can easily be served over a bed of basmati rice for a higher carbohydrate version (which I’l be trying next!)

It’s dairy-free thanks to Kite Hill who has an awesome line of dairy-free cheese and yogurt, it’s paleo approved for you folks who are into that, and is vegan adaptable by simply leaving out the shrimp.  I love the versatility of this dish; it can be enjoyed by all!

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Twisted Tikka Tandoor

Author: Britni Martinelli

Ingredients

• Group 1
• Chosen Foods olive oil spray
• 1 cup yellow onion finely diced
• 1 cup eggplant cubed
• dash of sea salt and garlic powder
• Group 2
• 1 tbsp minced garlic
• 2 tbsp Tandoor by Spicemode
• 2 tbsp Tandoori Masala seasoning any brand will do
• 1 tbsp tomato paste
• dash of sea salt
• 1/2 tsp paprika
• 1 tbsp minced ginger
• 1 tsp olive oil
• 1 & 1/4 cup diced tomatoes fire roasted canned
• 1/4 cup green chilis canned
• 1 tbsp lemon juice
• 1 serving or 150g Kite Hill Plain Unsweetened Yogurt
• shy 1/2 cup 110g garbanzo beans drained
• Group 3
• 3.5 cups broccoli rice sub with basmati or cauliflower
• 1/4 cup vegetable or bone broth
• Group 4
• 7 oz shrimp seared in Tandoor seasoning
• Group 5
• raw yellow onion
• diced çelery

Instructions

1. In a large pot heat a dash of olive oil spray and saute group 1 for about 2-3 minutes.
2. Add group 2 to the pot mix well to combine, turn to very low and let simmer.
3. In a separate pot add broccoli rice and broth, turn on high heat and cover to let the rice steam for 1-2 minutes until tender.
4. Sear your shrimp (group 4) in a separate pan.
5. Pour your rice mixture on a large plate, dump the pot of sauce over it and mix to saturate the rice. Top everything with the shrimp and top with group 5.

This Spring Squrry: [a squash curry with every spring vegetable imaginable] is uber satisfying and loaded with nutrients! I love to make this on a cold or rainy day when I have a little extra time to prepare dinner.  It makes a big portion, so you may wind up having left overs, depending on how many people you’re serving, and how hungry you are!

It contains coconuts, nut butter and a boat load of spring time vegetables, all topped with a piece of fresh white fish. Feel free to adjust the spices to your liking, but don’t skimp on the vegetables because they’re very tasty in combination.

This is a hearty meal packed with fiber from bean and vegetable sources.  It is full of good fats, both saturated (coconut) and unsaturated (peanut butter) that keep your tummy feeling satisfied.  Not only does peanut butter make the sauce in this dish taste amazing, provide you with healthy fats, and B vitamins, but it contains a moderate amount of protein. Peanut butter, in combination with the tilapia and garbanzo beans gives you a protein packed meal, great for athletes, who need to support extra muscle or anyone who has trouble fitting an adequate amount of protein into their diet.

Two of the spices in this dish are rather healing and digestive friendly…turmeric and ginger!

Turmeric contains a component called curcumin, which regulates inflammation in the body by keeping it at bay.  It’s a very rich source of vitamin B6, niacin, and iron; some of the essential vitamins we need in our diet. It has also been known for it’s antimicrobrial properities; making it a super-spice in my book! Ginger has anti-inflammatory properties as well, but is better known for its help in the digestion process.  Ginger has to be one of the healthiest spices on earth. Some of its greatest benefits are aiding in fighting the common cold and flu, improved digestion, reduced nausea, morning sickness and muscles soreness, and an all over anti-inflammatory, great for those who suffer from arthritis or other conditions involving inflammation.

It seems like a lot of ingredients and steps, but it honestly only takes about 30 minutes to prepare and cook.  Save it for a rainy day or when you have extra time to spend in the kitchen.

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Spring Scurry

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

 

Author: Britni Martinelli

Ingredients

• Group 1
• 1 cup large asparagus chubbies
• 2 cups 280g butternut squash cubed
• Group 2
• 1 tbsp minced garlic
• 2 tbsp minced ginger
• ¼ cup white onion
• 3 tbsp water
• Group 4
• 1 tsp cumin
• ½ tsp tumeric
• ½ tsp ccorriander
• ¼ tsp sea salt
• Group 5
• 3 tbsp creamy peanut butter
• 2 tbsp lime juice
• 2/3 cup 180 mL light coconut milk (Thai Kitchen)
• 1/6 cup 40 mL full fat coconut milk (Thai Kitchen)
• 1/8 cup vegetable or chicken broth
• 1 tablespoon Sriracha sauce
• Group 6
• 1 cup of leeks chopped white part only
• 1 cup yellow squash
• ¾ cup green bell pepper
• 2 tsp minced garlic
• Group 7
• cooked butternut squash
• cooked asparagus
• ¼ cup 65g garbanzo beans
• ½ cup fresh basil leaves
• Group 8
• 7 oz tilapia seared and broken into pieces
• ½ cup raw purple onion
• ¼ cup spring onion
• chopped peanuts optional

Instructions

1. Steam group one separately and set aside.
2. Blend group 2 together in a blender to create a puree
3. Heat a medium saucepan on medium heat and add your puree, plus the group 4.
4. Once this cooks for about 2 minutes add Group 5, turn to low and let simmer for 5 minutes.
5. Meanwhile, heat a stock pot on high with a dash of coconut oil (to prevent sticking) and sauté Group 6 in your favorite seasoning: (Spice Hunter Coriander & Lime blends great)
6. Reduce to low heat, Group 7, pour your sauce in and cover for about 5 minutes letting the flavors blend.
7. Top with Group 8.

Do enjoy!

-Nelli

Since today was the first day of Spring, and it hit 81 degrees here in St. Louis, I thought I should share one of my favorite spring salads even though it’s exclusive to REAL-The Meal Deal, my program for living a balanced and healthy lifestyle where I provide a simple movement/exercise plan in pair with a meal plan that is rich in real and whole food. BUT I thought I should give you a taste of what REAL – The Meal Deal has to offer and this sumo salad is surprisingly one of my favorites! It’s full of hydrating vegetables, protein, blood sugar regulating complex carbohydrates, and a sauce that is out of this world! It takes a whole 10-15 minutes to make start to finish and is quite the crowd pleaser!

First how amazing does this fish look. Here I’ve used tilapia, but feel free to switch this for another flaky and lean protein, like halibut or cod, just be sure your choosing fresh and wild caught, with all fish!  I sear these babes on high heat each side and then cover on low for about 3 minutes. 

Here’s the veggie gang for this dish! I went with all the spring veggies…water rich romaine and cucumber, asparagus, bell peppers, added some olives and a few of the other typical salad necessities.  The combination really makes for one Greeky goodness! 

  We cant forget these little guys; because #carbsforlife! Although this is a low carbohydrates dish, it’s important to eat enough carbohydrates in your meals through out the day for energy and proper brain functions.  Fingerling potatoes are low in starch content compared to other tubers and taste great when roasted aka: THIS SALAD!

The sauce. We cant forget the sauce. The key ingredient in this dish, I’d have to say is this stuff. There’s something about roasted red pepper combined with red wine vinegar and garlic. Saaah Good! As mentioned below the tahini is optional, but really give this a kick, and provides your with extra healthy fats and protein. It’s also a great source of calcium! The sauce goes far, so you can either make your salad extra saucy or save some in an air tight container for dipping fresh veggies in at snack time. 

And Voila! Here you have the best Greek Goddess Salad! Give it a try and show me your creations by tagging #nourishingnelli on Instagram or Facebook!

And since were talking Greek stuff……“Let food be thy medicine, and medicine be thy food” – Hippocrates

 -Nelli 

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Greek Goddess Salad

Prep Time

10 mins

Total Time

10 mins

 

Servings: 1

Author: Britni Martinelli

Ingredients

• 2-3 cups of romaine lettuce shredded
• 1/4 cup fresh dill
• 1 cup steamed asparagus diced into thirds
• 3/4 cup hearts of palm diced
• 1/2 cup diced cherry tomato
• 1/2 cup diced purple onion
• 3/4 cup diced english cucumber
• 6 oz fingerling potatoes diced
• 1/4 cup diced bell pepper
• 1//3 cup diced kalamata olives
• 1/3 cup diced green onion
• 7 oz of fresh tilapia cod, or hailbut
• Dressing Ingredients
• 7 oz roasted red bell pepper use oven until skin is crispy
• 1 tbsp minced garlic
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp tahini
• dash of sea salt
• dash of red pepper flakes optional

Instructions

1. steam asparagus
2. roast fingerling potatoes in the oven at 425 for 15 minutes
3. blend the dressing ingredients in a high speed blender
4. cook your fish of choice
5. layer all ingredients on a plate
6. pour dressing over the top

On the border meaning kinda Mexican, kinda not… you all know I have an infatuated love for Mexican food, so obvs I was due for a new dish! I’ve added a few new ingredients to the traditional Mexican line up, one being cabbage, which is a nutritional powerhouse. It’s full of fiber and stimulates the immune system, inhibiting the growth of viruses and killing bacteria.  Another cool fact about cabbage is that in it’s raw form it contains ascorbigen which heals and protects against stomach ulcers.

Next, we have a roasted jalapeno to turn up the heat and kick your immune system as well as metabolism into overdrive. Chiles and peppers contain an abundance of vitamin C and a compound called capsaicin that is responsible for the hot sensation when eaten. Capsaicin has been linked with killing cancer cells, reducing inflammation, producing fat oxidation and boosting metabolism.

Other than the spicy sauce, this dish is loaded with fiber from other various vegetables and garbanzo beans.  It has an abundance of protein from both plant and animal sources. Feel free to use whichever you have on hand, tilapia or shrimp. I didn’t put amounts on the veggies, leaving it up to you to make this however big you’d like; although I find about 1 heaping cup of each mixes well.

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On-the-Border Salad

Prep Time

10 mins

Cook Time

10 mins

Total Time

20 mins

 

Course: Salad

Author: Britni Martinelli

Ingredients

• Group 1
• Half a large jalapeno roasted in the oven until skin browns and turns crisp. Once finished roasting cut in half long ways and deseed.
• 2 tbsp of shallots diced
• 1 heaping cup cilantro
• 1/2 large 75g avocado
• 1/4 cup lime juice
• 1 tbsp white wine vinegar
• 1 tsp Chile Margarita Spice by Spiceologist
• 2 tsp minced garlic
• 1-2 tbsp avocado oil
• 1/2 tsp honey
• dash of sea salt & cumin
• Group 2
• Bed of Romaine lettuce
• Purple or green cabbage shredded
• Green bell pepper diced
• Purple onion diced
• Cherry tomatoes diced
• Late July Multigrain Sea Salt Tortilla Chips crunched into small pieces
• Group 3
• 8 oz shrimp or tilapia sautéed in Spiceologist Chile Margarita seasoning use cumin, chile powder, garlic, and lime juice if you don’t have this seasoning
• ½ cup 130g chickpeas seasoned in Chile Margarita seasoning and warmed in a skillet
• Optional Toppings:
• Dairy Free Cheese Shreds
• Salsa to make it extra saucy

Instructions

1. Combine Group 1 ingredients in a blender and set aside to make your dressing
2. Layer Group 2 ingredients on a large plate
3. Pour half of the dressing to the plate and mix to combine
4. Cook Group 3 in a pan over medium high heat and add to your plate
5. Pour the rest of your dressing over the top