Nature to Nourish with Rosanna Monteleone

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

01/10/2026

Sometimes the reminder you need isn’t new information—

It’s a new perspective.💛 Self doubt can undermine or even hinder a healing process.

🎆 Save this for the days when self-doubt feels loud 📣

Your body is wise and wants to be in a state of health and repair. The message just is blurred or not fully seen sometimes. 🌟

01/03/2026

Lifestyle factors like chronic stress, poor sleep, and diet can contribute to gut issues and blood sugar imbalances.

Especially if you eat too many inflammatory foods like sugar, processed foods, and alcohol.

Lean and Trim is my recipe pack with 💥30+ delicious menu ideas for breakfast, lunch and dinner.

✅💃🏽Grab your free copy + a few extra healthy eating guides.

💥Eliminate irritants: The first step is to avoid trigger foods. This will help the gut. because the meals do not include inflammatory foods like sugar, alcohol, ultra-processed foods, refined grains, and fast foods.

💥Lean and Trim are gluten and dairy because they both can be inflammatory for many. Inflammation can interfere with gut repair, so for a brief period of time elimination from processed grains and dairy can be most helpful.

Focus on healing foods: Meals are nutrient-dense rich in anti-inflammatory foods. Think quality protein, fruits, vegetables, gluten-free grains(if tolerated), and healthy fats like avocados, olive oil, ghee, and beef tallow.

Try ghee: While dairy is often avoided for leaky gut repair, ghee (clarified butter) is the one exception. Ghee is rich in butyric acid (butyrate), an anti-inflammatory short chain fatty acid that feeds the cells of your gut lining.

Sip meat broth or bone broth: Meat stock or bone broth is rich in minerals, collagen, gelatin, and amino acids like proline, glycine, and glutamine - which may all support gut repair.

💥✅🙌🏼 Comment “Recipes” for your free 30 + recipe ideas of delicious healthy food.🥘

01/01/2026

Healthy eating made easy as you head into the new year.

✅ Leftovers don’t need to be boring. Let them save you time in this new year as you build a better plate.

💃🏽🍽️ I’ll share meal prep and ways to eat healthier to support blood sugar crashes all while making meals full of flavor plus keeping your energy stable. 🎉💃🏽

12/30/2025

Let’s head into 2026 with some healthy recipes and meal plans .

✅➡️Reply 2026 to get yourself my complimentary Lean and Trim Meal Plan

Connect for meal plans that work best for you and your metabolism:

Gut Health Friendly Plans
Blood Sugar Support Meal Plans
Keto Recipes
Mediterranean Meal Plans
Lean and Trim Meal Plans

12/17/2025

I love one pot meals that come together easily 🥣

This soup does not disappoint and will warm you up and still hit your protein and veggie goals to feel satisfied!
Bonus: Top with fresh parmesan cheese and a drizzle of olive oil for a little extra 🧡🍽️

12/07/2025

Rest in peace to our beloved Buster. Our home feels a little emptier now and no side kick always watching me, but our hearts are filled with the countless memories. He was truly loved and full of unconditional love to his family. He adored his car rides, walks, lazy river days and greeting patients at the chiropractic office. He will be beyond missed but never forgotten 🙏🏼❤️💔💙

12/01/2025

Fix what’s missing

If your body doesn’t have the minerals it needs to regulate stress, produce energy, and support detox, no amount of gut healing, hormone balancing, or detoxing will stick.

And this is exactly why so many people experience temporary progress, only to backslide.

Their body isn’t equipped to hold on to healing.

👉 If your nervous system is stuck in survival mode, you won’t heal.

👉 If your minerals are depleted, your body can’t sustain long-term balance.

👉 If your adrenals are fried, your body is too drained to respond to protocols.

So instead of chasing symptoms, start by giving your body what it actually needs: the foundational minerals that power every function in your body.

That’s where HTMA (Hair Tissue Mineral Analysis) comes in. It’s a metabolic blueprint that shows you exactly what’s missing so you can finally start seeing real, sustainable progress.

If you’ve been spinning your wheels, trying protocol after protocol without success, it’s time to change your approach.

Comment “MINERALS” to learn how you can get started with HTMA to break free from the cycle and lay the foundation for long-lasting health! 💛