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Giulia Tondo  Nutrition BS, NTP-to-be Origin: SF Healed from: H. pylori & candida Free of: sugar, eggs, soy, coconut, garlic, wheat, & corn


Remember these bad boys? I do, because I made them again yesterday. 😍 I have a video of me making them on my story! Well, some of the video is on my story.. it kind of cuts off 🤷‍♀️ technology these days.
These Coconut Banana Bites can now be found on my blog with some more detailed instructions! & a slight name change. Link in bio! GF, SF, V.

GUESS WHAT?! I started a blog!! & my first post is up! [Link in bio.] I’m talking about health and what it means 🧡 Hint: there’s no single definition. The site is still pretty bare bones - so keep an open mind 😃. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Pictured is my “red velvet” smoothie with some fresh ginger! Yums. Happy weekend! 🌻🌕

One of my fav winter salads! 💛 Orange & fennel ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 orange, segmented or sliced against the grain ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 bulb fennel, sliced parallel to its bottom to form rings + fronds
Kalamata olives, in brine or salt-cured
Balsamic vinegar, ACV, sherry, or champagne*
Arrange orange slices and fennel & top with rest of ingredients. 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Balsamic is best but the others will work! I haven’t been able to find a good balsamic thats not too sweet and doesn’t contain grape must, so I used ACV!

Not to overload your feed but look at this kale I found today! It’s so purple! And shaped like a heart! 💜 Is this a sign? (Of what, I’m not sure.. to eat it?)

Live to the beet of your own heart 😃 (👆 that’s the butt of a beet! & the butt of the joke 😂) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy V-day lads! 💗 Today isn’t the day to get wrapped up in what you don’t have, but to appreciate all that you do - including you, your body, your heart, and your mind. ⠀⠀⠀⠀
My BF & I feel less enthused to do anything Valentines-y this year (we usually have a picnic!) so instead I’m showing myself some kindness by actually going to the grocery store after putting it off for days. 🙃 Self-care and self-love comes in all shapes and sizes. ⠀
Hope you all have a splendid Wednesday! 🌻🌝

Dreaming of fumbling with this delicious cookie again 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
[Did you catch that, SigOth? 🕵️‍♂️ Is one day enough notice?]
JK. I wouldn’t do that to him. But if you so decide... this is the @feastingonfruit Almond Flour Chocolate Chip Cookie with some alterations that can be found down in my feed (if curious), but it doesn’t need any. Bake for 30 minutes if making one giant cookie! 🍪 ⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS once fully cooled, the cookie doesn’t break apart like that. I was just impatient!

Tomorrow I start my first day of my Nutritional Therapy Practitioner (NTP) program with the NTA! During my last quarter of undergrad I had decided to pursuit naturopathy but I’ve changed my course a bit this past year and chosen to do the NTP program instead! I’m excited to dive into some more holistic and functional practices ✨
This is a bowl of cooked oats + cocoa powder + steamed sweet potato + tahini ☺️ Happy Sunday!

A basic combo that never goes out of style: roasted sweet potatoes & turnips + steamed kale + lentils + brown rice + topped with EVOO. ♥️
The brown rice was cooked in my Instapot! Which I recently realized is actually called an Instant Pot, but I prefer the former so I’m sticking to my guns with this one. It’s kind of like how Cup-“a”-Noodles is actually Cup Noodles, but who calls it that? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Back to the rice:
1. Add rice to pot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Place pointer finger on top of rice and add water or broth until it comes up to the first crease on your finger (very scientific). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Add salt, optional. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Cook on manual and set to “low pressure” for 22 minutes. ⠀
5. The forget it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It takes nearly the same time to cook it on the stove since the pressure has to build and what not, but I prefer the IP. I have electric burners 😢 and it’s hard to get a simmer - this makes it super easy & I don’t need to keep an eye on it!

Cauli Mash! Inspired by @lilsipper but I didn’t have all the stuff she used, so we really just have the cauliflower in common. 🤷‍♀️
1 head of cauli, steamed ~3/4 C water from steam bath
1 t ground cumin
Cracked black pepper & salt to taste ⠀⠀⠀⠀⠀⠀⠀
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Steam cauliflower until soft. Move to a bowl and blend with an immersion blender (or use a blender) and blend in everything else. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
[Pictured is a double batch!]

Coconut Banana Bread Bites 🥥 🍌 (GF, V, 🍌 sweetened)
1/2 C raw almonds
1 C raw pumpkin seeds, split in half
2 bananas
1/4 C coconut butter
1/2 C + 1 T flax meal
1/4 C cassava flour
2 T cinnamon
1. Pulse almonds and 1/2 C pumpkin seeds till coarse gravel, then add everything else and blend till its all come together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bake at 350 for 20-25 minutes in muffin tins. The tops should be crispy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Optional (but highly recommended): stick a piece of chocolate into the center when they’re hot out of the oven. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I may finally be able to tolerate coconut again 🌴! Maybe.

Stewed apples + pecans & sunflower seeds + @strausmilk plain yogurt + cinnamon 🌸
The apples were cooked down in the Instapot for 5 minutes on high pressure with cinnamon! Then just mixed and mushed around a bit. So easy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨The sugars in food change when they’re in their raw state, to when their cooked, to when their cooled. & with that, their structure and their sweetness also vary. Apples are a good example of that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
When cooked, the sugars break into smaller bits and our tastebuds perceive that as sweeter. 👅 As they cool, the sugars start to bind together again and taste less sweet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This also means that those sugars in their cooked and hot state are more bioavailable AKA we absorb more. & this is good! We can get more calories (meaning ENERGY!) out of the same apple when it’s cooked versus when it’s raw. Cool right? #science ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because of this, cooked food is thought to be the way humans evolved to have such large brains! 🧠 Instead of fearing the calorie - thank it, marvel at it, embrace it. 💕

Healing soup! I’ve posted this before but it’s back with a vengeance (I really just added chicken). This is something I make when I need something quick or I feel like I’m coming down with something. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I don’t measure and most veggies are welcome*, but this bowl went something like this:
4-6ish cups water
1 thumb of fresh ginger
1 T ground turmeric
1 t ground cumin
Dried seaweed (kombu, wakame)
1 jalapeño (or cayenne)
Black pepper
3 zucchini
2 large carrots
2 stalks celery
4 stems kale
1 handful mushrooms (fresh or frozen. I love @woodstockfoods mixed mushroom bag)
Chicken or peas optional
Lots of salt
I let this simmer until the veggies are soft, about 20 minutes. Then top with sesame oil, sauerkraut, and dulse flakes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*dont try sweet potato

One of my new favorite treats: @righteouslyrawchocolate Cacao & Maca Bites with peanut butter 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I found these at @rainbow_grocery and fell in love. The ingredients of the bites are super basic and all organic: cacao butter, maca, mesquite powder, vanilla bean powder, & salt. (!!)
The mesquite powder serves as the sweetener so it’s free of refined cane sugar and alcohol sugars, which is pretty sweet (ha 😃 did you get that?). But they do really taste pretty sweet and have a bit of a caramel flavor. The texture is a little grainy & a little smooth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can find them online & they’re having a sale right now. This little babe is only 0.76 cents! They do have other flavors, like Cacao & Rose 🥀, but the ingredients & sweeteners really vary. Up to you on what you can tolerate! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This isn’t sponsored, it’s just something I’m excited about! Plus I like supporting small local(ish) businesses when I can ✊
Happy Monday!! 🌸

Souper Bowl Sunday! 🥣 Aka chili day with a side of halftime. I’m not that crazy about JTs new album though, so the second best thing about the Super Bowl sounds like a meh for me. 😬 Hard to beat that Janet Jackson performance, amirite?
I’ll just stick to the food.

It’s so warm today! I was feelin those summery vibes 🌞 zucchini & potato ribbons + Kalamata olives + @safecatchfoods tuna + red pepper flakes + EVOO ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Random fact about me - I can’t eat chocolate and fish in the same meal. It makes me violently ill (unappetizing? Sorry!) & I’m terrified of vomit (terrified!!). So I usually choose chocolate over fish, for obvious reasons, but sometimes I’m feeling the fish game for a (o)mega nutrient boost. 🐟 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fatty fish, like tuna, are great sources of omega-3s - but not only because they’re high in that fatty acid! Omega-3s are more bioavailable from fish than from plants (like flax, chia, and olives) because they contain omega-3 in the two forms that our body uses, EPA & DHA. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plant sources 🌱 only contain omega-3s in the form of ALA, which HAS to be converted to EPA or DHA for the body to use. It’s like if you were baking a cake and you needed flour, but all the store had was bread. 🤷‍♀️
The conversion rate of ALA to EPA or DHA is dependent on genetics, but generally the rate is quite low, & much of the omega-3s are left unused and excreted. 😿 This is why it’s advised for most vegans and vegetarians to take omega-3 as a supplement. 🤗

Sautéed collard greens & sweet potatoes + leftover lentils + homemade sauerkraut + raw walnuts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m in a food rut so getting something in a pan was a big success for me this week. 🙌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I often buy the same greens every week (different types of kale) because they’re the cheapest, but it’s good to throw something else in your cart once in a while. Swiss chard, beet greens, dandelion greens, mustard greens, collard greens. They’re all delicious with a slightly different flavor and nutritional content! Switching it up also helps prevent forming any intolerance to that one green 👏.

After drooling over everyone’s sweet potato smoothies long enough, I made one myself! Don’t just dream it, Giules, do it. 💪 (I’m so inspirational 😏)
1 sm sweet potato, roasted and frozen
1 C mylk of choice (i used my walnut mylk)
1/3 C peas, frozen
2 T cocoa powder
1 scoop collagen (opt)
1/3 t @sunpotion Ashwagandha powder (opt)
1 t @sunfood moringa powder (opt) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The stuff at the bottom of that list is seriously OPTIONAL. Don’t feel intimidated to make something because you don’t have all the fancy add-ins. This happens to me often! But most of these add-ins don’t change the flavor or consistency of the overall food. MAKE IT ANYWAY. It’ll still be full of health benefits and it’ll still be tasty (assuming the recipe itself is tasty)!
PS I don’t love sweet potato smoothies as much as I feel I should as a devoted SP lover 🤷‍♀️. No hard feelings though, sweet potes. Still drank the whole thing, so couldn’t have been too bad. 😎 🍠

Pro tip: spoon after, not before 😏. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I don’t know who decided seeds had to be scooped out before, but it is 100x easier and less messy to remove them once the squash is cooked. It can even be done by hand 🤚. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s funny the things we do simply because they’ve been done that way for so long, even if there’s an easier way.

What Merced lacks, it makes up for in sunsets. This is my motivation most evenings to go for a walk. I live a few blocks from an open field where the sunset isn’t impeded by any buildings & I can see the colorful sky perfectly. It’s lovely! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m holding a glass of freshly blended walnut mylk! I got the idea from someone on IG but I can’t remember who ☹️ (sorry). [Edit: it was @caroyoung!] But she recommended pouring boiling water on the walnuts for 2 hours before blending instead of using cold water and soaking overnight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It worked! & reminded me a bit or horchata. This is what I did 👇
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1 C raw walnuts
2 C + 3 C filtered water
Dash of vanilla extract
1 T cinnamon
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Soak walnuts in 2 cups of hot water for 2 hours. Drain water. Add walnuts and remaining ingredients to blender. Blend until walnuts are mush. Strain! Or don’t - your preference (I did not).

Not every meal needs a vegetable! I know that’s probably not something I should say as someone whose studied nutrition.. but it’s true. Most meals should include vegetables! They’re amazing beings. But if life is happening and you don’t have time or money or energy or umph, don’t stress about it! I mean it. ⠀⠀
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It’s one meal. ⠀⠀⠀⠀⠀⠀⠀⠀
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Your body won’t fall into a million pieces. Your health won’t relapse. Your weight won’t shift. You’ll be A-okay. You may even be better than okay. 💛

There’s something very nurturing about fermenting 🤱in spite of the fact that you often leave it forgotten & untouched for weeks - not advised for your loved ones. But I did really fall in love with the entire process, the waiting game and all.
& what is that process, you ask? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Basically..sliced cabbage is massaged in salt for 10 minutes, placed in a jar with a weight on top for submersion, closed with a lid, & left to rest for 2-5 weeks. 😴
& what happens in those 2-5 weeks?
Essentially.. the lid and the liquid fosters an anaerobic environment (oxygen-free). Some bacteria (mostly Leuconostoc) that lived on the cabbage thrive in this environment and produce carbon dioxide and lactic acid, causing the environment to become more acidic. 🍋 Eventually it’s too acidic for this type of bacteria, and another type (Lactobacillus) usurps control. 🤴 This type feeds off the sugars in the cabbage, producing more and more acid until they can’t possibly produce any more. The end. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cool stuff huh? 🤓
Lactobacillus is the same bacteria found in cultured dairy products, like yogurt and kefir, that has been shown to have a positive effects on conditions like IBS, candida, and others. 👍
This is a mixture of red and green cabbage, fermented for just over 5 weeks. 🌞
Edit: Leuconostoc and Lactobacilli are not the only microbes present, just the main ones. There are other bacteria and sometimes yeast introduced by the cabbage. 🙂

My boyfriend had never had one of these when we met and I said, “Artichokin’ me?!” I couldn’t believe it!
Artichokes are one of the more unusual vegetables because they’re eaten unlike any other. You scrape your teeth against the leaf to remove the meaty part until you reach closer to the center where the leaves are often soft enough to eat whole. It’s fun and, like cracking pistachios, helps you slow down while you eat. It really makes you wonder who was the first person to discover the leaves were partially edible though. 🤔 Keeps me up at night. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The leaves are good squeezed with lemon but even better dipped in aioli. Since I don’t tolerate eggs, I made a dip with yogurt, lemon juice, & olive oil. Close enough! ⠀⠀⠀
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The artichokes were steamed in my pressure cooker for 5 minutes (and didn’t even need that long!), but could be done on the stovetop. ✌️

Since I ruined my last “red velvet” smoothie, I made another one the same morning to save the day. This one was a beet different but it was BEETiful all the same. Wishing I had this right meow 😍
“Red velvet” Smoothie Take 2 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 beet, steamed & frozen
1/2 C cauliflower, steamed & frozen
1/2 C peas, frozen
1 banana
1 T peanut butter
2 spoonfuls cocoa powder
1 t maca powder (opt)

Green Bean Amandine. It sounds like something out of a ‘50s cookbook, and therefore sounds super off-putting. But my friend made it for Thanksgiving and boy, did I feel bad for judging a book by its cover. 📚 It’s so good! & this one even has some added zucchini. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just some fun facts: “Amandine” actually means “to garnish with almonds”. Nothing gross with that! & it’s often spelled like “almondine” in America, like what I did in my last post. 🙃
Deets 👇
Avocado or olive oil (~2T), salt to taste
1 lb green beans, washed & ends removed
3-4 zucchini, cut diagonally aka “at a bias”
~ 1/8 C @traderjoes sliced & toasted almonds ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mix green beans, zucchini, oil, & salt. Roast at 400 for 45 minutes. Mix part way through & finish with almonds. If your almonds are not pre-toasted, add them for the last 5-10 minutes. Just keep an eye on them!

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