Nature to Nourish with Rosanna Monteleone

Nature to Nourish with Rosanna Monteleone Online Sessions Available

Nutritional Therapy Practitioner + HTMA-P
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HERB & SPICE GUIDE Conversion GuideLearn the right ratios to substitute fresh herbs and spices for dried ones.Making a r...
09/09/2026

HERB & SPICE GUIDE Conversion Guide

Learn the right ratios to substitute fresh herbs and spices for dried ones.

Making a recipe you can easily substitute fresh herbs and spices for dried versions.

The general rule of thumb is to follow a 3:1 ratio. Here’s what I mean.

1 tbsp. (3 tsp.) fresh herbs = 1 tsp. dried herbs

For example, if a recipe calls for one tbsp. fresh rosemary, try 1 tsp. dried rosemary instead.

For ground herbs, use 1/2 the amount of the dried leaf herb. So rather than using 1 tsp. dried rosemary, you’d use 1/2 tsp. ground rosemary.

Of course, there are some exceptions to these rules. But don’t worry, I broke them down in my guide. Just save this for later to look up how to convert the correct amount.

To get the best results when cooking with herbs and spices:

✅ Add dried herbs towards the start of cooking and fresh herbs at the end.

✅ Store dried herbs and spices away from sunlight in a cool, dry place.

✅ Dried and ground herbs and spices last 2-3 years when stored properly. After that, they start to lose their flavor. So if you give a sniff and don’t smell much, it may be time to replace them.

Save and share to a friend 👍🏼

09/02/2026

🍋 Creamy Lemon Zucchini Pasta 🍋

This is one of those simple recipes that reminds me why I love cooking with fresh, seasonal ingredients. 💛

Creamy, lemony, full of flavor — and such an easy way to use up all that zucchini right now!

Here’s how I made it:

🥒 Sauté chopped zucchini with fresh garlic, olive oil + a good pinch of salt. Cover and let it cook for about 15 minutes, until tender.

🍋 Add the zucchini to a blender with:
• Zest of 1 lemon
• 3–4 heaping tablespoons of ricotta (or more depending on how much you’re making!)
• Salt to taste

Blend until creamy.

🍝 Cook your favorite pasta al dente, making sure to reserve at least 1 cup of that starchy pasta water before draining.

Add the zucchini cream sauce to your pasta and toss, slowly adding some reserved pasta water until it becomes silky and creamy.

Finish with freshly grated cheese — I used Pecorino Romano — a drizzle of good olive oil and a little extra lemon zest if you love that fresh lemon flavor like I do. 🤌🍋

Simple ingredients. Seasonal food. And the kind of meal that brings me right back to sitting around the table with family, talking, laughing and enjoying really delicious food together.

And this sauce isn’t just for pasta! Try it over veggies, chicken, or as a creamy side dish.

Save this one while zucchini is in season — and send it to someone you’d love to share a bowl of pasta with. 💛

Your travel wellness kit should SUPPORT your vacation—not become your vacation.Some of the best “medicine” I experienced...
09/01/2026

Your travel wellness kit should SUPPORT your vacation—not become your vacation.

Some of the best “medicine” I experienced in Italy didn’t come in my suitcase.

It was walking after dinner.
Eating slowly.
Fresh, simple food.
Sleeping deeply.
Laughing with my family.
Beautiful scenery.
Learning about another culture.
And allowing myself to simply BE where I was. ❤️

Pack a few things that help you feel your best.

Then go enjoy your life.

SAVE this for your next trip ✈️ Any 🔗 are in the bio for you to connect to. 💛

What’s ONE thing you never travel without?

Eating less isn’t always the answer.One pattern I see often with women in perimenopause is eating small meals all day… a...
08/22/2026

Eating less isn’t always the answer.

One pattern I see often with women in perimenopause is eating small meals all day… and then wondering why they’re exhausted, craving something by 3 PM, starving at dinner or snacking at night.

A yogurt and berries can be healthy.

A salad can be healthy.

But are they providing enough protein, fiber, healthy fat, minerals and nutrients to keep you fueled?

Blood sugar loves consistency.

And your body needs real nutrition to produce energy, support hormones, maintain muscle, recover from exercise and handle the stress of everyday life.

This doesn’t mean “eat more of everything.”

It means build a better meal.

And digestion matters too—we have to be able to break down and absorb those beautiful foods we’re eating.

🌿 NOURISHING BITE:
Before making your next meal smaller, ask:

Where’s my protein? Where’s my fiber? Where are my nutrient-dense foods?

I teach women in perimenopause and on how to fuel their body to lose weight, eat for long lasting energy and stop endless snacking.


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.

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