naturally nourished with olivia

Nourishing and whole food recipes that are easy to make and delicious

naturally nourished with olivia

Nourishing and whole food recipes that are easy to make and delicious

Breakfast

Almond Butter Granola

Updated on July 25, 2024July 22, 2024Leave a Comment

Nuts and seeds are highly nutritious since they are full of healthy fats, fiber, some protein, vitamins, and minerals. This …

naturallynourishedwitholivia

💐mostly nutrient dense (and yummy) recipes with wellness content
🧬applied dietics student
💌substack and discounts linked below

FIRST FULL MONTH OF SPRING🌷🌼🌱🐣 The we

FIRST FULL MONTH OF SPRING🌷🌼🌱🐣

The weather is getting warmer, the flowers are blooming, and I am so excited for the produce!! I am getting a lot of pollen and rain though, but it’s all apart of the refresh and reset that comes with spring💛

As always, I encourage you to check out your local farmers markets and try some yummy, fresh produce

Why eat seasonally?
☀️fresher, tastier, and more nutrient dense
☀️supports local farms and economy
☀️reduces carbon emissions from long transport and cycling produce supports soil health
☀️more cost effective
☀️increases nutrient and gut diversity

#springproduce #seasonalproduce #eatinginseason #supportlocal #supportfarmers #supportfarmersmarkets

stewed apples for gut health🍎 cooking apples m

stewed apples for gut health🍎

cooking apples makes the pectin, a soluble fiber, more bioavailable for the healthy gut bacteria and supports the production of butyrate

butyrate is a short chain fatty acid that supports digestion, soothes the gut lining, and boosts serotonin

more polyphenols and flavonoids are released for anti-inflammation and cognitive health

adding Ceylon cinnamon (the superior one!) helps regulate blood sugar, supports heart health, reduces oxidative stress, and also supports digestion!

stewed apples are so yummy and since apples are still in season, you need to make! Pair with Greek yogurt and your favorite nuts/seeds for more benefits🤍

Recipe:
-1 apple, diced
-2 tbsp water, more if needed
-Ceylon cinnamon to top

-in a skillet on low heat, and add water, apples, and cinnamon
-cook, stirring regularly, for 10 minutes or until the apples have softened. Add more water throughout if needed
-that’s it! So simple and tasty, serve your favorite way

#guthealthy #stewedapple #highfiber #healthyskinfood #cinnamonapple #holisticnutrition #guthealthtips

Arugula Chimichurri🌿🧄 This recipe is so fre

Arugula Chimichurri🌿🧄

This recipe is so fresh and the perfect way to elevate a meal in a really simple way

I switched it up by adding arugula! It’s is a bitter leafy green that vitamins A, C, and K, magnesium, fiber, and calcium for liver health (detoxification)🌿

Ofc the rest of the ingredients are so beneficial as well, being rich in omega-3s, polyphenols, and more vitamins! All supportive of digestive health, glowy skin, and blood sugar balance 🤍

Ingredients:
-1 cup arugula
-1/2 bunch cilantro
-1/2 bunch parsley
-4 garlic cloves
-1/4 cup pickled red onions (my sugar-free recipe on Substack) or regular
-3 tbsp red wine vinegar
-1/3 cup extra virgin olive oil
-1/2 lemon, juice
-1/4 tsp red pepper flakes
-1/2 tsp salt

Method:
-in a food processor, add the arugula, herbs, garlic, onions, lemon juice, pepper flakes, and salt. Process until finely chopped
-add the vinegar and olive oil and briefly process
-all done! Serve your favorite way

#antiinflammatorydiet #bloodsugarbalance #liverhealth #highfiber #chimichurristeak #arugulachimichurri #eatyourskincare

Rosemary tallow tater tots🌿🥔 There’s noth

Rosemary tallow tater tots🌿🥔

There’s nothing not to love about these, they’re made with healthier ingredients and are so delicious and crispy

✨You can also make these gut nourishing by boiling the potatoes the night before and refrigerating to create resistant starch that feeds the health gut bacteria and reduces the glycemic load

Rosemary is definitely the perfect match for potatoes! I used @fondbonebroth tallow for a healthy frying fat. The link is in my bio for a discount which you can get 20% off until April 1st xx

Ingredients:
-2 lbs russet potatoes, peeled if that’s your preference
-1 tbsp tapioca starch
-1 tsp salt
-1 tsp garlic powder
-1/2 tsp paprika
-1/2 tsp pepper
-rosemary tallow or fat of choice (avocado oil works great too)

Method:
-bring water to a boil over medium-high heat and add potatoes
-reduce the heat to a simmer and cook until the potatoes are just fork-tender, 7 to 9 minutes.
-drain the potatoes and refrigerate overnight or use immediately once cooled
-grate the potatoes and squeeze out the moisture. Add to a bowl
-add seasonings and starch. Mix together
-form into little tater tot balls and place on a baking sheet
-heat pot or small pan over medium high heat (I used a small pan to reduce the amount of tallow needed) , add enough tallow to create a thin layer to cover the bottom and let heat up
-carefully add the tots in batches to the hot oil and fry, stirring a few times, until golden-brown all over, around 2 minutes. Use a slotted spoon to remove tots and set aside on a paper towel lined plate
-enjoy this crispy potato perfection! I love having it with @primalkitchenfoods ketchup

#guthealth #tallow #tatertots #resistantstarch #seedoilfree #glutenfreerecipes #cleaneatingrecipe #healthytakeoutathome

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