Smoothies + Drinkables

Parmesan & Paprika Broccoli Bowl

0 · Jan 16, 2019 · Leave a Comment

PARMESAN & PAPRIKA BROCCOLI BOWL!

A dairy, gluten, and sugar free bowl full of roots, nutrient rich greens and a special ingredient for the cheesy flavor WITHOUT the use dairy!

Nutritional Yeast; an inactive form of yeast, is used in combination with walnuts and hemp seeds for an ultimate cheesey taste without the gut disrupting processed dairy. Nutritional yeast is packed with B vitamins and folate, it’s a wonderful source of plant based protein and super supportive of your carbohydrate metabolism. These all spiral towards the ultimate goal of better digestion, clean energy and balanced hormone levels. Find the full recipe here, and have it on hand for when you’re craving a cheezy addition to a meal. It’s super simple and can be stored in the fridge for weeks!

NN Dairy- Free Parmesan

This bowl is the ultimate no-recipe recipe! It comes together easily when using the NN Dinner Designer Guide out of Batch Build. Choose an ingredient from each of the “Eat 8” categories and then spread the dressing, for dinner in a flash! It’s one of my favorite for a quick week night meal that leaves you feeling real!

Parmesan & Paprika Broccoli Bowl

Prep Time

10 mins

Cook Time

2 mins

Total Time

12 mins

Servings: 2

Author: Britni Martinelli

Ingredients

1 cup celery
¼ cup fresh oregano + fresh basil
3 cups lightly steamed and cooled broccoli florets
1 cup steamed carrot chunks
1 cup white onion diced
1 cup artichokes hearts
¾ cup banana peppers
¼ cup green olives
½ cup red bell pepper diced
7 oz Bay Scallops or jumbo shrimp
2.5 Tbsp NN Parmesan Cheese or Nutritional Yeast
Red pepper flakes
Paprika

Instructions

Layer all in a large bowl
Top with any of the NN Dressings, Parmesan and spices

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The Womanizer

0 · Jan 11, 2019 · Leave a Comment

Your one-stop sip for woman’s wellness!

Let’s state the fact… women’s wellness is CRUCIAL when it comes to keeping everything balanced at home from raising healthy children to keeping happy husbands! BUT, when mama’s not well, no one’s well! We must show up for ourselves in the kitchen so we have the energy to pitch in when no one else does!

My recent studies under Dana James, the Fantastic Female herself behind Food Coach NYC, opened my eyes to a whole other world of wellness. Hormonal hone-in’s and Archetype determining is amongst the most important part of our nourishment. Not only does it comes down to the nutrients, but the whole mindset you create for yourself while eating.

Food itself is literally at the forefront of what will make or break you and I’m here to help you choose wisely!

If you’ve ever had a 1-1 session with me, you know your archetype and can personally pick out nutrients to meet your best interest! If not then try this little blend below, as it’s bound to make you feeling everything more than amazing!

In the WOMANIZER, I pair a few adaptogens with the herb lavender, a flower plant known for its ability to bring you to a state of calm. I add some coconut milk for a source of healthy fats. As a woman your body needs these healthy fats, more than men in fact. They help produce the hormones that keep you at a healthy weight, and all of your bodily systems correlation correctly. Coconut milk is a wonderful source of MCT’s that bypass digestion and are readily available for energy immediately. If that’s not one of the most terrific tools to add to your “life tool box”, I don’t know what is. I think it’s safe to say, as women, we try to do it all! Sometimes our to-do lists’ have to-do lists! If there’s a way to tap into an extra source of fast clean energy, I’m all for it!

It contains all essential nutrients to help the ladies thrive! I’m tapping into everything for harmonizing hormones, enhancing energy, supporting our female systems and warding off stress!

This can be used as the perfect pick me up, or light and refreshing dessert!

The adaptogens used in this are ones that help bring the body to a state of homeostasis – something I refer to as “Set Point”; when the body is in balance. This is the ultimate state that your body works to achieve constantly, so anything you can do to help it along the way provides you with a “stress-less” effect.

Adaptogens are a class of foods (mainly roots, herbs, and mushrooms) that literally help the the body “adapt” to life’s stressors. Some of my favorites are:

Maca
Cordyceps
Reishi
Chaga
Shatavari
Tocos
Mucuna pruriens
Pearl

These can be picked up at any whole body shop or found on amazon. I recommend starting slow and adding 1-2 tsp daily in smoothies, oatmeal, or tea! Moon Juice Shop and Sun Potion are two of my recommend brands that contain quality ingredients.

Next, for a rich source of vitamin C, and to keep it sweet with natural sugar vs anything artificial, I added a cup of fresh strawberries. This provides you with a source of antioxidants, fiber, magnesium, potassium and gives you t most magnificent flavor! Feel free to swap these out with any of your favorites like blackberries, raspberries or blueberries.

Lastly, keen to Nourishing Nelli’s “8 Pillars to Living a Nourished Life”; that you can read more about here, is zucchini.

Pillar Number One – EAT IN ABUNDANCE

…one of my truest trues and provided in this drink by way of adding a fiber rich, B vitamin packed chunk of zucchini or summer squash! It gives this drink the thickest texture and rounds up everything you need to thrive beautifully!

Golden Mylk – It’s Benefits and Why It’s the Perfect End to Your Day!

0 · Dec 25, 2018 · Leave a Comment

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!

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!

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!

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: 1 minCook time: 3 minsTotal time: 4 minsServes: 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

Bring all ingredients to a simmer on the stove for about 3 minutes
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.

Caul Me Crazy Chocolate Cake

0 · Nov 20, 2018 · Leave a Comment

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!

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!

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.

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

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

Preheat oven to 350 degrees F
Spray a round cake pan or 8x8 baking pan with coconut oil
In a high speed blender blend cauliflower, milk and eggs until smooth
Add maple syrup, dates, vanilla extract, melted coconut oil
In a large bowl mix together coconut flour, cacao powder, baking powder, cinnamon, and sea salt
Add dry mixture to the blender and blend until smooth
In a small blender or food processor blend together walnuts and almond milk to make a creamy paste
Add the paste to your large blender and blend everything until well combined
Stir in the chocolate pieces or cacao nibs
Pour batter into your baking dish and bake for 25-30 until knife inserts clean.
Allow to cool for 15 minutes.

Creamy Dreamy Chocolate Chia Mousse – The New & Improved Chia Pudding!

0 · Nov 10, 2018 · Leave a Comment

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!

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!

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!)