Smoothies + Drinkables

Nourishing Knowledge Memberships – Now Open!

0 · Mar 21, 2019 · Leave a Comment

Join the community and gain access!

Nutritional research is ever evolving; join Nelli and the rest of the NN Squad to get a better insight of what’s going on in the wellness world!

Nourishing Knowledge is a monthly webinar to collaborate on all things from food to fitness, movement and meditation, the latest detox methods, and much more!

Join a community of like minded individuals who encounter the same daily “What Do I Do’s?!” and “Whats Myth, What’s Must?”. Share your stories and experiences with others who enjoy the process of bettering theirself through functional food, fitness and by building a sustainable foundation when it comes to wellness.

Nourishing Knowledge is designed to support you in making healthy habits, and clear confusion by ditching the diet dogmas, as I leave you with bite sized information that you can apply daily!

Featuring live Q&A with Nutritional Hygienist in Culinary Medicine, Britni Martinelli, gain knowledge on your biggest nutrition questions. Learn strategies and tools to help you make long term habits as we grow together with the cutting edge science on health!

40 minute virtual webinar
Monthly meet up
Recorded calls for re-listening and scheduling purposes
Smart phone and desktop friendly

TRENDING TOPICS

April 1st 10 am

WHAT THE FACT IS FASTING? – Learn the many benefits and how to find your flow with fasting.

May 1st 10 am

READ BETWEEN THE RESTAURANT LINES! – Learn how to order healthily and avoid the harmful when eating out.

June 3rd 10 am

TRAVEL-TRITON! – Learn how to compile a nutrition plan for staying fueled and feeling well when on the road or across the world.

July 1st 10 am

SHED FAT FAST! – Learn about your body’s Setpoint and 5 ways to manage weight forever.

August 1st 10 am

SLEEP SOUND! – Learn how to align your natural circadian rhythm and achieve an even deeper sleep for elevating energy and digestion.

September 3rd 10 am

EXERCISE TO BALANCE HORMONES! – Learn how sometimes less is more, and how follow an exercise approach that fits your unique body.

October 1st 10 am

TIMESAVER TIPS & BUDGET FRIENDLY BASKETS! – Learn the key tips and tricks to ensure you have healthy meals available at your fingertips all week long, while still keeping your wallet well balanced.

November 1st 10 am

NUTRITION LABEL LESSON! – Learn how to cut through the marketing, macro, and micro nutrient jargon and select healthy products without harmful hidden ingredients.

December 2nd 10 am

HEALTHY SUGAR SWAPS & HOLIDAY HACKS! – Learn how to have your cake and eat it too, as you stay on track during the rambunctious holiday season.

Chocolate Chip Skillet Cookie Cake

0 · Mar 12, 2019 · Leave a Comment

THE BEST, Chocolate Chip Cookie Cake….

Skillet Cookie

A large slice of this with a big scoop of the NN-Nice Cream base is just heaven! Skip the sugar filled store bought cakes and cookies, this one pan skillet cookie is made from real and whole foods that your grandmother would have in her kitchen! No processed sugars, binders, fillers, or hormone wrecking ingredients needed to fulfill your sweet tooth!

Here we have an incredibly nutrient dense dessert made with a secret ingredient that you’d never guess of if you weren’t the one doing the cooking….

Garbanzo beans give this cookie cake the density of no other! Garbanzo beans also known as chickpeas are full of fiber and contain a small amount of protein. The chose a natural sweetener of dates which provide you with other nutrients like potassium and copper, crucial for boosting your immune system and aiding red blood cell count. The whole cookie is rich in both soluble and insoluble fibers making it an A-OK way to end your day! I like to call this a Dessert in Disguise! Fiber ensures of no spike in your blood glucose levels which is great to regulate your energy and hormones.

Enjoy!

-Nelli

Chocolate Chip Skillet Cookie Cake

Prep Time

10 mins

Cook Time

35 mins

Total Time

45 mins

Course: Cookie Cake

Servings: 30

Author: Britni Martinelli

Ingredients

Group 1
2 cans drained garbanzo beans (500g)
2/3 cup almond milk
1/4 cup unsweetened applesauce
4 tbsp coconut oil
2 tbsp maple extract
1 cup pitted dates (150g)
Group2
4 tbsp monkfruit
3/4 cup quick oats
¾ tsp sea salt
2 tsp baking powder
½ tsp baking soda

Instructions

Combine group 1 in a large bowl.
Combine group 2 in a large bowl.
Pour half of each mixture into a food processor, process until smooth, do the same for the other half unless you have a large food processor you can do this all in one step.
Add ¾ cup of chopped cacao nibs to the mix. Stir with a spoon to distrubute.
Divide the mixture into half and pour into a large cast iron skillet. Bake for 30-40 minutes at 330 degrees or until a toothpick comes out clean.
Let cool before enjoying!

Cookie Cake

The Kindness of Kuzu – Nourishing Knowlege by Nelli Episode 2

0 · Mar 3, 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!

Blazin’ Basil, Bean & Barramundi Bowl

0 · Feb 21, 2019 · Leave a Comment

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!

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!

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

Sautee the onion, garlic, pepper, and zucchini and leeks, in a pan for 1-2 minutes using seasonings listed last.
Turn the heat off and add the Mina, tomatoes, Butternut squash, beans, basil, coconut milk, sour cream, celery.
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

0 · Feb 17, 2019 · Leave a Comment

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!