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Nourished and Clean

Nutritional Wellness by Andrea Learn to cook whole and clean food and have fun in the kitchen

02/24/2026

😃Hi friends! Here's a fun idea for you!!

Yes, this is a can of Sardines!! 😆

➡️(Put a piece of a paper towel over it and light it on fire! 🔥 It'll cook for a minute or two and give a delicious grilled type of flavor -- and it tastes less fishy! (Don't forget to remove the burnt paper before eating)

🦈🦈 Sardines are packed with Omega 3s(heart and brain health), are anti-inflammatory, are a high quality protein source, high in. B12 (energy and nerve health), and contain selenium and iron!!

Also. You do not have to worry about mercury. They are a small plankton eating fish and are one of the safest lowest mercury fish options. Safe enough to eat daily! 🥰 I'm just so excited! Isn't that amazing?

02/18/2026

Some yummy lunches lately
Korean Tuna Salad, Eggs, and kimchi,
Roasted Apples and Bananas on Toast with Almond butter, and Sardine Salad on Broccoli, Cucumber and Carrot salad (I used olive oil and balsamic vinegar for dressing).
DM me if you want any recipes!!

01/08/2026

Happy New Year my friends!✨
These child training mornings are calling for something besides eggs.
A high protein breakfast is important, but equally important is fiber!!

This morning I combined oats, chia seeds Flax seeds, and h**p seeds to make a high protein and high fiber bowl that was warm and nourishing.

✨Toppings - unsweetened shredded coconut, apples, cinnamon, coconut milk, pecans with a honey drizzle. Wow!!

✨Give it a try and reach out to me with any questions!

11/07/2025

Just harvested the last of the zucchini 🥒and Italian squash and a few green heirloom tomatoes. 🍅

Going to miss these dirty hands in the soil!

Until next Spring! 🌷

Remember -- I have a small yard and I didn't have a huge garden, just two raised beds and a small corner of the yard for flowers and squashes.

YOU CAN DO IT!! 💪You can grow organic, non- spray vegetables and fruit in your very own backyard.

10/13/2025

🌿 Resistant Starches: The Gut-Loving Carb You Need 🌿

Did you know not all carbs are created equal? 🙌
Resistant starches are special types of carbohydrates that resist digestion in the small intestine — meaning they act more like fiber than sugar.

✨ Why they’re beneficial:

💪 Feed your good gut bacteria (hello, balanced microbiome!)

🌾 Support stable blood sugar and reduce cravings

🔥 Improve metabolism and help you feel fuller longer

🧠 Promote better mood and hormone balance through gut health

🥑 Plantains are one of the best natural sources!
Especially when they’re green (unripe) — that’s when their resistant starch content is highest.

Slice your.plamtains( I like to slice them on a diagonal but it's optional)
Add 1-2 tbsp of coconut oil to your pan.
Heat and fry your plantain until the bottom is golden.
Flip and brown the other side.
Sprinkle with kosher salt.
Enjoy warm or at room temperature.

10/02/2025

The Vegetable and Flower gardens have been pretty successful. I'm still learning and experimenting with growing new vegetables and flowers.

This is my first year growing butternut squash and I'm excited to harvest these little guys soon.
I've had TONS of herbs and will be drying them soon.

My mom blended and froze basil in ice cube trays. Great way to preserve herbs! Give it a try!

Excited for pesto and other fresh herbs to continue to use this Fall and throughout the winter.

Enjoy the gorgeous weather and get outside and go on a walk!! ❤️

09/16/2025

Manuka honey comes from the nectar from flowers of the New Zealand and Australian Manuka trees.

This honey is known throughout the world for it's very powerful antibacterial, anti- inflammatory, wound healing, antioxidant, immune boosting, and prebiotic properties.

Great for supplying the gut with beneficial bacteria too! As bad Nutritionist I always love that

I just got some and it's delicious too! It has a real earth and robust flavor which I love in honey ❤️

08/19/2025

Summer Days and Simple no-cook meals

You can put this salad together in 5 minutes and it's super versatile.
Add whatever protein you want to it.
I was going for quick -- so I added albacore tuna.
Here are the ingredients-- basically I have so many veggies right now, so I added whatever sounded good.
Be creative!!

Ingredients --
Butter lettuce
Cherry tomatoes
Persian cucumbers
Avocado
Sprouted greens
Kalamata olives
Albacore tuna
2 figs, sliced in half lengthwise

Dressing --
Olive oil drizzle
3 tbsp Organic Unseasoned Rice Vinegar (no sugar)
Salt and Pepper

07/18/2025

If you've been feeling tired, bloated, confused about what to eat, or stuck in a cycle of starting and stopping--- THIS IS FOR YOU.

I'm opening up spots in my Early Fall personalized 3-month nutrition coaching program designed to help you:

🌱 Healed your relationship with food
🌱 Balance your hormones and energy
🌱 Ditch restrictive diets for good
🌱 Learn what actually works for your unique body
🌱 Feel confident, clear, and in control of your wellness Journey.

You'll get one-on-one coaching, a customized plan, meal ideas that fit your lifestyle, accountability, and holistic support every step of the way

Let's get you feeling NOURISHED and CLEAN-- mind, body, and soul

DM me READY to schedule your free discovery call !!

07/13/2025

These Summer Salads were amazing and so perfect for Summer. ☀️⛱️😎
Dinosaur Kale salad with Julienned Yellow Italian squash, raw corn, red onion, English cucumber, and mango chunks.
I used Trader Joe's Vegan Caesar dressing with a Fig Vinegar drizzle

Asian Carrot and Cucumber Cilantro Salad
I made a quick little Asian style dressing--
Sesame oil
Rice Vinegar
Crushed Garlic
Salt and pepper
Juice of 1 lime

07/08/2025

Seared Ahí and Mango Salad

Ingredients -
Romaine lettuce
Ahí Tuna Steaks
Mango
Cucumber
Radishes
Avocado
Pumpkin seeds

The beauty of this salad is the versatility. Add whatever veggies you'd like to these in addition to these or make substitutions.
Use your favorite dressing.

🍋Try lemon juice, salt and pepper, and a drizzle of olive oil for a super light and clean Summer dressing.🍋

06/09/2025

San Marzano tomatoes and yellow Italian squash coming in. 🍅

Been really enjoying gardening more and more every year! I love working in the garden with my hands in the soil. It's so therapeutic and peaceful. There's something so satisfying about growing our own food and beautiful flowers.🌻I think it's what God intended for us. ❤️

And one more thing ----
PORCH FARMSTAND Coming Soon!! 🥰🎉
Fresh veggies
Fresh Herbs and Herb Bouquets
Chimichurri Sauce
Pickled Veggies
Homemade cookies

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Eagle, ID

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