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You are here: Home / Recipe Index / Smoothies + Drinkables

Smoothies + Drinkables

Broc & Cheese

0 · Oct 20, 2019 · 1 Comment

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

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

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

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

BROC & CHEEZ!

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

NUTRITIONAL YEAST

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

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

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

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

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

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

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

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

-Nelli

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

    Add the Cheeze dip and liquid ingredients 

    Reduce heat and cover for 2-3 minutes. 

    Top with your favorite fresh fish, chicken or turkey. 

Blog, Mains & Sides, Recipes

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0 · Aug 8, 2019 · Leave a Comment

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Blog, Featured

The Kindness of Kuzu – Nourishing Knowlege by Nelli Episode 2

0 · Aug 4, 2019 · Leave a Comment

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

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

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

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

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

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

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

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

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

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

Try some of my favorite ways to eat KUZU..

HERE – Mint Matcha Kuzu Creation

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

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

-Nelli

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

Blog, Featured, Nourishing TV

MIND YOUR MATTER – INTUITIVE EATING 101

0 · Jul 28, 2019 · Leave a Comment

INTUITIVE EATING | NOURISHING NELLI | CULINARY MEDICINE

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

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

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

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

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

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

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

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

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

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

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

Common Hunger Cues

No Appetite

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

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

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

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

You’re Hungry All The Time aka HANGRY!

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

Other causes of ravishing hunger could be from:

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

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

NOURISHING KNOWLEDGE WITH NELLI – WEBINAR 
INTUITIVE EATING

Blog, Featured

TURMERIC & TUNA TACO SALAD

1 · Jul 27, 2019 · Leave a Comment

NOURISHING NELLI | CULINARY MEDICINE | TURMERIC TUNA TACO SALAD

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

TURMERIC & TUNA TACO SALAD

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

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

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

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

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

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

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

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

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

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

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

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

  2. Top with tuna

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

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Welcome

Britni Martinelli is the functional nutritionist and recipe developer behind Nourishing Nelli.
This is where she shares delicious and healthy recipes made from nourishing whole food ingredients, coming as close to nature as possible. She finds happiness in leading an active lifestyle and empowering others with positivity to create a sustainable and energized future. Read More…

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