Nature to Nourish with Rosanna Monteleone

03/11/2026

Natural Sunburn Relief Tip

If you’ve spent a little too much time in the sun, tea can actually help calm irritated skin.

Tea contains plant compounds called tannins that have natural soothing and anti-inflammatory properties.

When applied to the skin, tannins can help:

🌿 reduce redness and inflammation
🌿 draw heat out of the skin
🌿 tighten and calm irritated tissue
🌿 support the healing of mild sunburn

Black tea and green tea tend to contain higher levels of these beneficial compounds.

Simple way to try it:

Brew a few tea bags, allow the tea to cool completely, then apply the liquid with a soft cloth or place the cooled tea bags directly on the skin.

It’s a simple, natural way to help calm sun-exposed skin.

And remember — skin healing also happens from the inside out.

Supporting your body with hydration, minerals, antioxidants, and healthy fats can help your skin recover more efficiently.

Nature often gives us some of the best remedies. 🌿

02/18/2026

Nourishing Salmon Quinoa Patties

This is one of those simple, balanced meals I love because it checks all the boxes for your body — protein, healthy fats, minerals, and fiber to support steady energy, metabolism, and gut health.

🐟 Ingredients (Makes ~5 patties)

For the patties:
• 1 can wild Alaskan salmon (drained)
• 1/2 cup cooked quinoa
• 1/2 cup almond flour
• 2 eggs
• 1 tsp Dijon mustard
• 1–2 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp onion powder
• Sea salt to taste

Optional add-ins (highly recommended!):
• Fresh dill
• Chopped green onions

🥣 Lemon Yogurt Sauce
• approx ½ cup plain Greek yogurt
• 1–2 tsp lemon juice
• Pinch garlic powder- more if you like
• Sea salt to taste
• Splash of hot sauce (optional)
• Optional: fresh dill

Mix until smooth and creamy.

🍳 Instructions
1. Combine ingredients:
In a bowl, mix salmon, quinoa, almond flour, eggs, mustard, lemon juice, and seasonings until well combined.
2. Form patties:
Shape into 5 evenly sized patties.
3. Cook:
Heat butter or olive oil in a skillet over medium heat.
Cook patties 4–6 minutes per side until golden and heated through.
4. Serve:
Top with lemon yogurt sauce and serve alongside lightly steamed shredded cabbage.

💛 Why this meal is so supportive

• High protein → stabilizes blood sugar + reduces cravings
• Wild salmon → rich in omega-3s for inflammation + hormones
• Quinoa → provides fiber + magnesium for energy
• Almond flour → supports mineral intake + keeps carbs balanced
• Sea salt + lemon → aids digestion and hydration

This is exactly the kind of simple, mineral-rich meal that helps women who feel tired, bloated, or stuck with weight loss start rebuilding their foundation.

02/15/2026

Most people think hydration just means drinking more water.

But here’s what many women struggling with fatigue, bloat, headaches, or low energy don’t realize:

👉 Without minerals… water doesn’t always make it into your cells.

And this is something I see ALL the time with my clients.

They’re:
• Drinking tons of water
• Running to the bathroom constantly
• Still feeling tired, puffy, or dehydrated

Because hydration isn’t just about water — it’s about electrolytes.

Minerals like sodium, potassium, and magnesium act like tiny spark plugs ⚡

They help:
✔ Pull water INTO your cells
✔ Support nerve & muscle function
✔ Balance stress & cortisol patterns
✔ Keep energy steady throughout the day

And here’s the reality…

Most women today are actually mineral depleted, not just dehydrated.

✅💥Years of stress, dieting, caffeine, sweating, poor digestion, and low protein intake can quietly drain your mineral reserves.

This is why I love recommending something HTMA mineral balancing. I support clients through a Nourishing and Restoring program.

✨ The Mineral guide helps bring in foods and hydration that are nourishing.

• Support hydration
• Replenish electrolytes
• Calm the nervous system
• Support energy + blood sugar balance

Because true hydration doesn’t just come from water…

It comes from nourishing your cells. Comment: Mocktails

This will give you information on how to connect with me if you would like to learn more.

02/13/2026

Viral Japanese Cheesecake… but made it blood-sugar balanced & gluten-free ✨

If you love a creamy dessert but don’t love the crash , or sugar spiral after… this one’s for you.

I recreated the viral Japanese cheesecake using:

✔️ Farmer’s cheese (you could use just the Greek yogurt)
✔️ Greek yogurt (for extra protein + creaminess)
✔️ Fresh squeezed lemon (½ lemon + zest 🍋)
✔️ Cinnamon (hello blood sugar support)
✔️ ~2 tbsp pure maple syrup
✔️ Siete Mexican cookies for a gluten-free version

Blend the farmers cheese and yogurt if you like with an immersion blender - it will give it a smoother texture.

Refrigerate 6–8 hours (yes, patience 😉) and enjoy.

Why I love this version:

✨ Higher protein = better blood sugar stability
✨ Cinnamon supports insulin sensitivity
✨ Lemon + zest support digestion and liver function
✨ Real food ingredients = no inflammatory junk

This is what a healthy dessert looks like to me 💛

Just balanced ingredients that support your metabolism, minerals, and hormones — even in dessert form.

Because when your blood sugar is stable, your cravings calm down… your energy lifts… and your body feels safe.

Save this for your weekend reset 💛
And tell me — are you team creamy or extra lemony?

02/08/2026

Low mineral status doesn’t always scream.📣🗣️
Sometimes it whispers through symptoms we’ve normalized for years.

✨ Signs of low mineral levels can include:

• Muscle cramps or tightness
• Brittle hair or nails
• Heart palpitations
• Numbness or tingling
• Constant fatigue or low stamina
• Sugar cravings (especially in the afternoon or at night)
• Poor stress tolerance or feeling “wired but tired”
• Sleep struggles or restless legs
• Cold hands & feet
• Anxiety, overwhelm, or feeling easily overstimulated
• Digestive issues (bloating, constipation, poor appetite)

Here’s the part most women aren’t told👇
Minerals are involved in every single function in your body — blood sugar balance, thyroid health, digestion, nervous system regulation, hormone signaling, and energy production.

So if you’ve been:
• Undereating
• Skipping meals or avoiding protein
• Living on coffee or sugary drinks
• Chronically stressed
• Over-exercising
• Dieting on and off for years

…it’s not a willpower issue.
It’s often a depletion issue.

This is exactly why I don’t guess—I test.
Hair Tissue Mineral Analysis helps us see patterns, not just isolated symptoms, so we can rebuild your foundation instead of chasing the next protocol.

💬 Comment “Send Guide” to learn about mineral support.

🔗DM me to Book a free discovery call to see if mineral testing is the missing piece in your healing journey.

Here to help you nourish & restore from the inside out 💛

— Rosanna

02/04/2026

Protein + veggies at breakfast.
Two of the most overlooked foods I see — and two of the most powerful for energy, blood sugar, and cravings all day long.

Most women come to me:
• tired by 10am
• hungry again an hour after eating
• bloated
• relying on coffee to push through

And it’s usually because breakfast is missing structure.

This simple egg + bok choy skillet checks the boxes:
✔️ High-quality protein to stabilize blood sugar
✔️ Cooked veggies to support digestion (especially if you’re bloated)
✔️ Real food fats for satiety and hormone support

You don’t need a “perfect” breakfast.
You need one that keeps you full, focused, and fueled.

✅😩If breakfast leaves you hungry, shaky, or reaching for snacks — this is your sign you probably need to add protein + veggies and stop overthinking it.

Save this one 🤍 COMMENT: “ HUNGRY “ to get my free meal guide + 30 Lean & Trim Recipes

Breakfast Recipe: Bok Choy Egg Skillet

Ingredients
• Bok choy (chopped) or use mini ones cut in half
• Oil or butter of choice
• 6 whole eggs
• ½ cup egg whites (optional — add more if desired)
• Onion powder
• Garlic powder
• Sea salt

How to make
1. Heat oil or butter in a pan over medium heat
2. Add bok choy and sauté, letting it lightly brown
3. Flip bok choy and lower heat slightly
4. Whisk eggs + egg whites well with seasonings
5. Pour eggs into the pan, omelette-style
6. Cover and cook on medium until set

Optional add-ins once cooked
• Grated cheese
• Pancetta or bacon bits
• Turkey bacon
• Fresh herbs

Serve warm and enjoy ✨

Why I love this breakfast (and teach it to clients)

Protein at breakfast:
• steadies blood sugar
• reduces cravings later in the day
• supports metabolism + muscle
• helps with focus and energy

Cooked veggies:
• are easier to digest than raw
• support gut and bile flow
• add minerals without spiking glucose

This is how we nourish first, instead of chasing energy with caffeine and snacks.

01/25/2026

Sardines are having a moment—and for good reason 🐟✨Grab my Quinoa, sardine, and spicy tomato relish recipe.

If you’re dealing with:
• energy crashes
• sugar cravings
• stubborn inflammation
• feeling “off” despite eating healthy

…it might not be about eating less, but about eating more nutrient-dense foods.

Nourishing Sardine Quinoa Bowl with Fresh Tomato Relish

This is one of those simple, mineral-rich meals that checks all the boxes:
protein, healthy fats, fiber, and flavor—without overthinking it.

✨ Why I love this meal

✔️ Supports steady blood sugar
✔️ Anti-inflammatory fats
✔️ Mineral-dense & satisfying
✔️ Quick, refreshing, and easy to digest

🛒 Ingredients

For the bowl:
• 1 cup cooked quinoa (warm or room temperature)
• 1 can sardines, drained (in olive oil or water)

For the fresh relish:
• 1–2 ripe tomatoes, finely chopped
• 1–2 tbsp fresh cilantro, chopped
• Jalapeño, finely diced (to taste)
• Sea salt, to taste
• Garlic powder, to taste
• Drizzle of olive oil

👩‍🍳 How to Make It
1. Start with a base of cooked quinoa in a bowl.
2. Place the drained sardines directly on top of the quinoa.
3. In a small bowl, mix together the chopped tomatoes, cilantro, jalapeño, salt, garlic powder, and olive oil.
4. Spoon the fresh relish generously over the sardines and quinoa.
5. Gently mix if desired—or enjoy layered as is.

🌿 Nourish Notes

This meal delivers:
• Protein + fiber to support blood sugar balance
• Omega-3s to calm inflammation
• Minerals that support energy, hormones, and metabolism

Simple food like this is how we move the needle—without restriction or perfection.

01/19/2026