Nature to Nourish with Rosanna Monteleone

Nature to Nourish with Rosanna Monteleone Online Sessions Available

Nutritional Therapy Practitioner + HTMA-P
Gut Reset-Weight Loss-Hair Tissue Mineral Analysis
Get a clear starting point and a personalized plan that empowers you to move forward with confidence
https://naturetonourish.kartra.com

08/09/2026

Okay… you’re going to be obsessed with this one. 🤌

Fresh sage + parsley + pistachios + garlic blended into the most delicious herby pesto. Toss it with pasta, spoon it over roasted veggies, chicken or meat, add it to a grain bowl… or just eat it straight off the spoon. No judgment. 😂

Here’s what I used:
🌿 1 cup loosely packed fresh sage leaves
🌿 ½ cup fresh parsley
🧄 2–3 fresh garlic cloves
🥜 ½ cup pistachios
🧀 ½ cup freshly grated cheese of choice — Parmesan or Romano are perfect
🫒 About ¼–½ cup extra virgin olive oil, adding more as needed
💧 1 tsp water, if needed to help it blend
🧂 Sea salt to taste — don’t be shy!

To make it:
Add the sage, parsley, pistachios, garlic and cheese to a food processor or chopper. Begin blending while slowly adding olive oil until you get the consistency you love. Add a teaspoon of water if needed to help everything come together. Taste, salt generously and blend again.

That’s it. Fresh, simple ingredients and SO much flavor.

Ways to use it:
Toss with warm pasta • spoon over chicken or steak • mix into roasted or grilled veggies • add to eggs • spread on crusty bread • stir into a grain bowl • use as a marinade or finishing sauce.

And yes… eating it directly from the spoon is also highly recommended. 🌿😋

Save this one — especially if you have fresh sage and parsley taking over your garden right now!

08/09/2026

You’re doing the things... so why aren’t you feeling better?

This is a conversation I have with so many women in perimenopause.

They’re eating healthier. Exercising. Taking supplements.

Yet they’re still dealing with fatigue, stubborn weight, poor sleep, cravings, hair changes and blood sugar that’s starting to creep up.

We tend to look at each symptom separately.

But your hormones, thyroid, blood sugar, digestion, stress response and mineral status are connected.

And those four foundational minerals I talk about so often—calcium, magnesium, sodium and potassium—are involved in many of the cellular processes that help your body produce energy, regulate blood sugar, digest food and respond to stress.

This is also why I use HTMA alongside blood chemistry. They’re looking at the body through different lenses.

Sometimes the answer isn’t another diet or trying harder.

It’s supporting the foundation.

💛 Comment HORMONES and I’ll send you information about my go-at-your-own-pace Hormone Balance Program, where I teach you how blood sugar, nutrition, stress, liver health, inflammation, meal timing and hormone health fit together.

You don’t need to do everything at once. You need to know where to start.

08/05/2026

Garden Tomato Sauce… the easiest summer recipe you’ll make all season.

There is nothing better than fresh garden tomatoes picked at their peak. This simple sauce comes together in one pan and tastes like summer in every bite.

Fresh Garden Tomato Sauce

✨ Ingredients:
• Garden tomatoes, halved yellow tomatoes give this a touch of sweetness that can elevate this dish.
• 2–4 cloves garlic, sliced
• 2–3 tbsp extra virgin olive oil
• Salt, to taste
• Optional: a splash of heavy cream for a creamier sauce
• Fresh basil
• Freshly grated Parmesan or Romano cheese

Directions:
1️⃣ Heat the olive oil and gently sauté the garlic until fragrant (don’t let it brown).
2️⃣ Add the tomato halves, cut side down, and cover. Let them steam until the skins loosen and peel away easily.
3️⃣ Remove the skins, season with salt, and continue cooking until the tomatoes become soft and juicy.
4️⃣ Add a splash of cream if you’d like a richer sauce.
5️⃣ Use an immersion blender right in the pan until smooth (or leave it a little chunky if you prefer).

Now you have the perfect fresh tomato sauce!

🍝 Toss with your favorite cooked pasta, add plenty of freshly grated cheese and fresh basil, or make it a complete meal by adding grilled chicken.

✨ Bonus tip: Make a double batch! Freeze extra sauce in glass containers or freezer-safe bags so you can enjoy the taste of summer all year long.

Simple ingredients. Fresh flavors. Homemade always

07/30/2026

🌿 Don’t let your fresh basil go to waste!

If your garden is overflowing with basil like mine, here’s one of my favorite ways to preserve it.

Simply pick the leaves from the stems, gently wash and dry them completely, then store the leaves in a freezer-safe container. That’s it!

Whenever you need basil, just grab a handful and toss it into:
✨ Homemade pasta sauce
✨ Soups
✨ Stir-fries
✨ Marinades
✨ Eggs or omelets

You get that fresh garden flavor long after summer is over, and there’s no waste.

Sometimes the simplest kitchen tips are the ones that save the most time and money.

🌿 Will you be trying this? Let me know below!

Small tip: Make sure the basil leaves are completely dry before freezing to help prevent ice crystals and preserve their flavor.

07/27/2026

As estrogen declines, many women become less insulin sensitive, making blood sugar balance more difficult than it was in their 30s.

But hormones are only one part of the story.

Behind the scenes, four foundational minerals—calcium, magnesium, sodium, and potassium—help support healthy blood sugar regulation, energy production, stress resilience, hydration, thyroid function, and hormone signaling.

✨ Calcium helps regulate nerve function, muscle contractions, and hormone signaling.

✨ Magnesium supports healthy blood sugar regulation, energy production, quality sleep, and helps your body respond to stress.

✨ Sodium is essential for hydration, stomach acid production, adrenal function, and maintaining energy.

✨ Potassium works with sodium to support healthy cells, muscles, hydration, and insulin function.

This is why I spend so much time helping women build strong foundations before chasing the next trendy supplement or diet.

When we understand how these systems work together, we stop fighting our bodies and start supporting them.

✨ Better energy.
✨ More stable blood sugar.
✨ Improved stress resilience.
✨ A healthier metabolism.

It all starts with the foundations.

👇 Comment HORMONE GUIDE and I’ll send you my FREE Hormone Balance Guide to help you take the first step.

07/04/2026

Here’s the easiest way to think about it…

Glucose is the sugar floating through your bloodstream.

Insulin is the hormone that helps move that sugar into your cells to be used for energy.

Your glucose can stay completely normal for years because your body simply makes more and more insulin to keep it there.

That’s why so many women are told, “Everything looks fine,” while they’re dealing with fatigue, cravings, brain fog, inflammation, stubborn weight gain, and hormone changes that don’t make sense.

By the time glucose starts climbing, insulin has often been working overtime for years.

This is one reason I look beyond the standard lab ranges.

I created a very affordable online course to help educate women on how to support their blood sugar balance and hormones. Just DM me and I will send you the link to learn more or check out my link in my bio and I have the link there for you.

07/01/2026

Fresh Basil Pesto 🌿

This is one of my favorite things to make when basil is in season. I always make a big batch so I can freeze it and have fresh pesto ready for months.

Ingredients
• 2–3 cups fresh basil leaves
• 1 cup grated Romano cheese (plus a little extra if you like it cheesier)
• 1 handful chopped almonds (or substitute pine nuts, walnuts, or your favorite nut—or leave them out altogether)
• 1–3 garlic cloves or 2–4 garlic scapes if they’re in season
• About ¼ cup extra virgin olive oil (add more as needed until it blends smoothly)
• Salt, to taste

Directions

Add everything to a food processor or chopper. Blend until combined, slowly adding more olive oil if needed to reach your desired consistency. Taste and adjust the salt or garlic to your liking.

How I Store It

I like making a large batch and freezing it!
• Spoon into freezer-safe glass containers or
• Fill ice cube trays, freeze, then transfer the cubes to freezer bags or containers.

Now you have perfectly portioned pesto whenever you need it.

Ways to Enjoy It
• Toss with your favorite pasta.
• Stir a spoonful into homemade salad dressings or marinades.
• Add to soups for incredible flavor.
• Spread on sandwiches or wraps.
• Spoon over grilled chicken, fish, vegetables, or eggs.
• Mix into roasted vegetables or grain bowls.

Get creative—fresh pesto makes almost everything taste better! 🌿 Share to a friend who would love this recipe 💛

06/27/2026

My world, my morning, my gardens 💛🌷

Listen to the needs of your body.
Feed your body real food.
Connect with what you love.
Connections with nature are essential.
Connecting with family and community matters
Let s**t that doesn’t matter go and focus more on what lights you up! 💛☀️❤️.

Follow for more on how to build lasting foundational habits that support life long health….. 💛

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820 Main Street
Niagara Falls, NY
14301

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Wednesday 9am - 6pm
Thursday 9am - 5pm
Friday 9am - 3pm
Saturday 9am - 11am

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