Natalie Ledesma Integrative & Functional Nutrition Consulting

Home
United States
San Francisco, CA
Natalie Ledesma Integrative & Functional Nutrition Consulting

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Natalie Ledesma Integrative & Functional Nutrition Consulting, Nutritionist, San Francisco, CA.

Utilizing an integrative and functional nutrition approach, I develop practical and client-centered diet and lifestyle plans designed to promote vitality and wellness.

07/30/2026

Summer is one of my favorite ways to prepare a meal—but did you know that how you grill matters just as much as what you grill?

🔥 When meat is cooked over very high heat or directly over flames, compounds called HCAs and PAHs can form. Research has linked frequent consumption of heavily charred meats with an increased risk of certain .

The good news? A few simple changes can significantly reduce your exposure.

This summer, try to:
• Marinate your protein
• Trim visible fat off
• Choose salmon as your protein more often
• Flip your food frequently
• Don't char your food — if you do, cut away any blackened portions
• Grill more vegetables (yum!)
• Cook over moderate heat
• Fill half your plate with plant foods

Get out there and enjoy the barbecue while keeping these healthy in mind.

Save this post for your next 🔥 Questions? Let me know in the comments.

07/29/2026

Adding to your snacks is one of the easiest ways to increase your daily intake while supporting your gut, blood sugar, heart health, and satiety.

Fiber can help:
✅ Keep you feeling full longer
✅ Support a healthy gut microbiome
✅ Promote regular digestion
✅ Help maintain healthy cholesterol levels
✅ Support healthy blood sugar

Most Americans aren't getting nearly enough fiber. While the minimum recommendation is 25 grams per day for women and 38 grams per day for men, I generally recommend aiming for 30–45 grams daily for optimal health.

One way to get more fiber is to build your around naturally fiber-rich foods like fruit, nuts, seeds, legumes, and whole grains. Here are some of my favorite :

1️⃣ Raspberries and Greek yogurt bowl
2️⃣ A pear and a handful of almonds
3️⃣ Apple with almond butter
4️⃣ Chia pudding (add your favorite fruit for even more fiber!)
5️⃣ Air-popped popcorn

I’ll be sharing more of my favorite high-fiber snacks next week, so make sure to follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

07/28/2026

This 3-ingredient mango is super EASY and perfect to enjoy in the summer sun. ☀️ Only 5 minutes of prep makes the best mango ice cream that is rich and creamy with big mango flavor, plus it’s and !

Mango Ice Cream 🥭 🍦

Ingredients:
• 3 cups frozen mangoes
• 1 can full-fat coconut milk (13.66 oz.)
• 1 tablespoon pure maple syrup(optional)

Instructions:
1️⃣ Add mangoes to a blender or food processor. Blend until crumbly.
2️⃣ Add coconut milk and maple syrup, if using, blending until smooth. Scrape down the sides of the blender as needed.
3️⃣ Pour into a freezer-friendly, airtight container. Freeze for 3-6 hours, or until completely frozen. Allow to thaw for 20-60 minutes before scooping—this treat can take a while to thaw. Enjoy!

07/23/2026

Summer calls for homemade strawberry ! ☀️ 🍦

Made with just a handful of simple ingredients, this ice cream lets the strawberries shine. are an excellent source of vitamin C, which supports immune health and helps protect cells from oxidative stress.

🍓 Vegan Strawberry Ice Cream 🍓
Adapted from Salt and Lavender Recipe Blog

Ingredients
• 1 (1.3 pounds/21 ounce) bag organic, frozen strawberries
• 1 (13.5 ounce) can full-fat coconut milk
• 1/3 teaspoon (or 3/8 teaspoons to make it easier) 100% pure monk fruit powder OR 3 tablespoons pure maple syrup (optional)
• 1 tablespoon vanilla extract (optional)

Instructions
1️⃣ Add the strawberries, coconut milk, and if desired, the sweetener of choice and vanilla extract, to your food processor or blender. Process on high until the mixture is smooth, pausing to scrape down the sides.
2️⃣ Serve immediately. If you opt to freeze, note that it will become icy, so you’ll want to thaw at least 20 minutes. And, if you want to make it creamier, you could always add back to the food process or blender.

07/22/2026

If you're looking to eat more , start with one easy habit: replace one packaged snack each day with fresh fruits or vegetables.

Most packaged foods are low in fiber and highly processed, while whole fruits and vegetables naturally provide fiber, , minerals, antioxidants, and water to support your overall health.

Try swaps like:
🥕 Baby carrots or bell pepper strips instead of chips
🍐 A pear instead of cookies
🍎 Apple slices with almond butter instead of crackers
🍓 Berries with Greek yogurt instead of a pudding cup
🥦 Raw broccoli or cauliflower with hummus for an afternoon snack

These small, consistent changes can help nourish your gut microbiome, improve , increase satiety, and make it easier to reach your daily fiber goal.

💚 Aim for at least one fresh produce swap each day—it all adds up!

What's your favorite fruit or veggie snack? Let me know below! ⬇️

07/21/2026

Chocolate, coconut, and almonds… what's not to love? 🥥 🍫 🍦

This homemade Almond Joy-inspired is packed with satisfying healthy fats from almonds and coconut, plus antioxidant-rich dark chocolate for a delicious dessert made with real ingredients.

💌 Save this to make for your next summer treat!

Almond Joy Vegan Paleo Ice Cream
Adapted from Beaming Baker

Ingredients:
• 1 can (13.5 ounces) coconut cream or coconut milk — coconut cream will yield a thicker, creamier product, but I’ve used regular coconut milk and it too works well (Trader Joe’s has organic coconut milk and coconut cream with no added ingredients)
• ¾ cup unsalted almond butter
• 1/3 teaspoon (or 3/8 teaspoons to make it easier) 100% pure monk fruit powder OR 1–2 tablespoons pure maple syrup
• 2 teaspoons almond extract (you could substitute vanilla extract here, but the almond makes it really tasty)
• 1/3 cup unsweetened, shredded coconut
• 1/3 cup unsalted almonds, chopped or sliced
• ¼ cup 72% dark chocolate chips, chopped or opt for mini chips

Instructions:
1️⃣ Add coconut milk/cream, almond butter, monk fruit/maple syrup and almond/vanilla extracts, blending until smooth. Scrape down the sides of the blender as needed.
2️⃣ Add coconut, almonds and chocolate chips, blending until just incorporated (2-4 pulses).
3️⃣ If you like super soft, melty ice cream, enjoy immediately. If you want firm and scoopable ice cream: pour into a freezer-friendly, airtight container. Freeze for 3-6 hours, or until completely frozen. Allow to thaw for 5-15 minutes before scooping. Enjoy!

07/16/2026

If you've never made homemade pistachio , you're in for a treat. 💚 🍦

Pistachios provide healthy unsaturated fats, plant , , and antioxidants, while avocado adds an extra dose of heart-healthy fats for an incredibly creamy texture.

If you like pistachios, you’re going to love this healthy ice cream ! 💌 Make sure to save this to make later.

🍦 Vegan Pistachio Ice Cream

Recipe adapted from Feasting on Fruit

Ingredients:
• 2 ½ cups non-dairy milk (I used almond, but could also use cashew, coconut, oat, or other)
• 1 large avocado OR 1 ½ medium avocados OR 2 small avocados
• 1 cup unsalted pistachios, shells removed
• ½ teaspoon 100% pure monk fruit powder OR 1/3 cup pure maple syrup OR ½ cup Medjool dates (note that dates do influence the green color and make it brown-ish in color)
• ½ teaspoon almond extract

Instructions:
1️⃣ Combine the milk, avocado, pistachios, and monk fruit/syrup/dates, and almond extract in a blender. Blend on high until smooth.
2️⃣ Pour the mixture into a loaf pan, topped with chopped pistachios, and freeze 3-6 hours or until frozen.
3️⃣ Remove from the freezer and let thaw 10-15 minutes or until soft enough to scoop. Enjoy!

07/15/2026

Your gut bacteria love fiber. 🦠 In fact, many beneficial microbes depend on as their primary food source.

When you eat fiber-rich foods such as vegetables, fruits, legumes, nuts, seeds, and whole grains, those fibers travel to your large intestine where they are fermented by gut bacteria.

The result?

Beneficial compounds called short-chain fatty acids, including butyrate, are produced.

These compounds help:
✔️ Support the gut lining
✔️ Promote microbiome balance
✔️ Support immune health
✔️ Reduce
✔️ Influence overall

The more variety of you consume, the more diverse your microbiome can become.

Think beyond supplements. One of the most powerful ways to support starts with what is on your plate.

What's your favorite fiber-rich plant food? See the chart for some of my favorite food sources of fiber!

07/14/2026

One of my favorite parts of summer has got to be the ! 🍦 Ice cream can absolutely fit into a balanced lifestyle. 💪

This creamy homemade version is made with simple, whole-food ingredients like bananas and natural peanut butter for a dessert that's rich in flavor and provides nutrients like potassium, healthy fats, and fiber.

Follow along for more healthy ice cream r ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

🍌 🥜 🍦 Banana Peanut Butter Swirl Ice Cream
Recipe modified from Beaming Baker

☀️ Ingredients:

Peanut butter ice cream:
• 3 medium bananas, sliced and frozen
• ¼ cup + 2 tablespoons coconut cream or coconut milk – coconut cream will yield a thicker, creamier product, but I’ve used regular coconut milk and it also works well (Trader Joe’s has organic coconut milk and coconut cream with no added ingredients.)
• ½ cup unsalted, natural creamy peanut butter (or other preferred nut butter)
• 1/3 teaspoon (or 3/8 teaspoons to make it easier) 100% pure monk fruit powder OR 3 tablespoons pure maple syrup
• 1 teaspoon pure vanilla extract

Peanut butter swirl:
• ¼ cup unsalted, natural creamy peanut butter

☀️ Instructions:
1️⃣ Add bananas to a food processor or blender (I used a Vitamix). Blend until crumbly. Add coconut cream/coconut milk and blend until somewhat smooth. If coconut cream is firm, try melting in the microwave for about 8 seconds to liquify (this will prevent coconut chips from forming, but isn’t necessary).
2️⃣ Add ½ cup peanut butter, monk fruit/maple sugar, and vanilla. Blend until smooth, scraping down the sides of the processor as needed.
3️⃣ Pour half of the mixture into a freezer-friendly, airtight container. Tap the container a few times to create an even layer. Drizzle about 2 tablespoons of peanut butter over this layer of ice cream in a large zigzag pattern, creating big pockets of peanut butter. Keep it uneven for more chunky swirls!
4️⃣ Pour the remaining half of the ice cream mixture over the peanut butter swirl. Drizzle the remaining 2 tablespoons of peanut butter over the ice cream. Dip a butter knife straight down into the ice cream, almost hitting the bottom of the container. Gently swirl the knife around the ice cream in a clockwise motion–starting near the edge of the container and ending in the center, creating pretty peanut butter swirls. Do not over-stir, as that will fully mix the peanut butter into the ice cream and remove swirls.
5️⃣ Freeze for 3-6 hours, or until completely frozen. Allow to thaw for 5-20 minutes before scooping. Enjoy!

07/09/2026

Did someone say fiber? 👀

If you're looking to add more to your diet, you have GOT to try these Buckwheat Almond Muffins! 🤤 I adapted this from NYT Martha Rose Shulman's "Buckwheat and Amaranth Muffins".

These muffins are and , high in fiber, and so moist. They can be made without any added sugar if you prefer an unsweetened option and/or seeking to better manage your blood sugar.

If you find them not quite sweet enough, you could add a bit of a sweetener. I played with adding a small amount of 100% monk fruit and really enjoyed them. A more traditional sweetener could also be used.

Here’s this fiber-boosting ⤵️ Make sure to SAVE this post for later.

Ingredients:
3/4 cup buckwheat flour
1/2 cup almond flour
2 teaspoon baking powder
1 teaspoon baking soda
1/4 cup chia seeds
1/4 cup whole psyllium husk
2 eggs
1 1/2 cup almond, coconut, or other milk
3 tablespoons avocado oil
¼ cup unsweetened apple sauce
1 teaspoon vanilla extract
1 cup frozen blueberries (optional)
10 drops of 100% monk fruit or other sweetener (optional)

Instructions:
Preheat oven to 350 F.
Mix milk and chia seeds, stir and let rest, stirring occasionally, allow to soak for at least 5 minutes.
In a separate bowl, stir together remaining dry ingredients.
Stir together remaining wet ingredients in another bowl.
Combine all ingredients and portion into 12 muffin containers.
Bake for about 20 minutes, try to avoid browning.

Easy enough, right? They’re so delicious too. Make sure to save this post to refer back to later when you’re meal prepping a healthy snack for next week or when you feel like baking this weekend.

Address

San Francisco, CA
94015

Website

http://www.natalieledesma.com/

Alerts

Be the first to know and let us send you an email when Natalie Ledesma Integrative & Functional Nutrition Consulting posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Natalie Ledesma Integrative & Functional Nutrition Consulting:

Want your practice to be the top-listed Clinic in San Francisco?