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Chiara Gianelli – Nutritional advisor, Recipe developer, Food photographer

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Tag: intuitive eating

Red kidney bean and carrot stew

Red kidney bean and carrots stew: a simple recipe for a meal with plenty of nutrients and on a budget

Tomato risotto

Recipe for tomato risotto

Hi, I’m Chiara!

I’m a nutritional advisor, chemist, food photographer and recipe developer. After a few years working in research, I’ve decided to turn my passions and studies into one unique project to help you in changing your perspective about food

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(EN/ITA) I love #risotto with mushrooms, tomato, or saffron. A combination of brown rice and a few simple ingredients that never disappoints. Yep, I always opt for brown rice even for risotto (the short-grain one) because I like how it tastes and it's a super simple choice to add more fibre/nutrients into my day (+ all the things related to this)⠀⠀ 🙋⠀ Some of you may have this question in mind: how can you opt for #brownrice over refined rice and still call that meal an intuitive choice? First of all, being more intuitive around food and feel more confident with your food choices DOESN'T mean you'll eat only sugar-coated cakes and candies every day BUT this is one of the main worries for many people when they hear the word "intuitive". I don't blame people who have fears around this topic because it's not something we are used to hearing.. it takes time to step away from the classic dieting mentality and several other common misconceptions about food.⠀⠀ 🍕⠀ When you listen to your body, there is space for brown rice, salads, and "regular" cookies. There is space for "eat more fibre" and "you can feel free to choose an ice-cream even if it's not low-fat, dairy-free, and sweetened with stevia". There is space for "do I really NEED that?" and "do I really LIKE that?". That's why I speak both about mindset and nutrients: I want to give you the tools to become a more intuitive eater, be able to choose what is best for you every day and create your own support system for your well-being.⠀⠀ 🍉⠀⠀ Being a more intuitive eater doesn't mean you'll forget about vegetables, hydration, or fibre. But It means you'll stop labeling your food as "guilty pleasure" or "something I have to eat"⠀⠀ ✨⠀ You need to believe that things can be as easy as they sound and trust the process. Get ready to change, put some effort into what you do, allow yourself to step out from your comfort zone. ➡How do you feel about this? Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> I risotti che preferiscono sono con funghi o pomodoro o zafferano. Il riso integrale ed altri pochi ingredienti selezionati formano sempre un ottimo mix. [continua⤵]

(EN/ITA) Do you like challenging situations?⠀ .⠀ 🙋I like challenging situations. Starting my own business coming from a completely different working environment has been a huge challenge and still, I discover new small and big challenging situations every day. I am the kind of person who ends up creating her own challenges if there aren't some available. I constantly ask myself to take that extra step. Sometimes is a positive thing and other times is not. Some days I manage to find a balance and other days I don't. . 📷For example, when it comes to #foodphotography, I like the idea of creating my own learning (and challenging) moments, slow down, and be mindful about what I'm doing. That's my way to find a balance. . ➡It's exactly what I have done with this breakfast 📷 These in the photo are probably the last PUMPKIN PANCAKES (recipe #ontheblog) of the season - I've shared them today with my boyfriend, and I wanted to celebrate them with a few nice photos. . And I also have a REMINDER FOR YOU: try to find in your everyday life the chance to slow down and be more mindful - challenging situations may often trigger a stressful response but learning how to deal with them, how to live them as a teaching moment, and how to use these situations as part of your #personalgrowth journey is SO HELPFUL. Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Ti piacciono le situazioni che ti mettono un po' alla prova?⠀ .⠀ 🙋A me sì. Iniziare la mia attività avendo alle spalle un'esperienza lavorativa completamente diversa è stata un sfida enorme ed, ancora oggi, scopro tante nuove sfide nella mia quotidianeità. . 📷Quando parliamo di food photography, mi piace l'idea di create i miei momenti d'insegnamento (e per mettermi alla prova), rallentare, ed essere veramente presente. È il mio modo per trovare un equilibrio. Questi nella foto sono probabilmente gli ultimi pancakes alla zucca della stagione (ricetta sul #blog), li ho condivisi oggi a colazione con il mio ragazzo ed ho pensato anche di utilizzarli come soggetto per qualche foto. Ed ho anche un promemoria per te: prova sempre a trovare nella quotidianeitá l'occasione per essere più presente e consapevole di ciò che fai. Chiara

(EN/ITA) Did you check out this recipe that I've prepared for @thetaste_ie magazine? Find out how to make this simple #kale sauce and pair it with a salad with baked plums. It's not just a delicious combo, but it's also a good starting point to get a bit more creative while cooking... You know I always try to use as many #seasonal products as possible, so here I have a small challenge for you ➡No plums around? Ask yourself: what can I use instead? Let me know what would you pick in the comments below (recipe in bio as usual 👆) Chiara #amatterofnourishment⠀⠀ .⠀⠀ .⠀⠀ ITA >> Hai già avuto modo di dare un'occhiata a questa ricetta che ho preparato per la rivista online @thetaste_ie? Leggi come preparare questa semplice salsa al cavolo riccio ed abbinala con un'insalata con prugne cotte al forno. Non è solo un'ottimo mix, ma è anche un perfetto terreno di prova per essere un po' più creativi in cucina... Come saprai, cerco sempre di utilizzare il più possible prodotti di stagione, quindi ho una piccola sfida da proporti ➡ Non ci sono prugne ora? Chiediti: cosa potrei usare per sostituirle? Fammi sapere cosa sceglieresti nei commenti qui sotto (ricetta in bio 👆) Chiara

(EN/ITA) Lately, I have been more quiet than usual on my social media pages and #ontheblog. The idea of getting everything done quickly and in the most perfect way has been a constant in my days and everything I managed to get done sounded to me like NOT ENOUGH. Ditching perfectionism and learning how to aim for things done let's say 70% perfect... has been a big success for me during the last years but sometimes that desire of perfection comes back (with the consequent wave of anxiety). BUT today I've made these little pieces of bread with some porridge left from #breakfasttime and even if they don't look pretty at all (but they taste good) and the photo doesn't have anything special... I'm happy 'cause in this photo and in this recipe I can see the beauty of simple things and the perfection of imperfections (+ a way to #reducewaste). I understand this behavior is basically the opposite of what I preach here every day but we are trying to keep things as much realistic as possible, right? ➡That a good reminder for all of us: life is NOT perfect and we are all allowed to have bad days. Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> L'idea di riuscire a fare tutto in fretta ed in maniera perfetta è stata una costante nelle mie giornate ultimamente e tutto ciò che facevo sembrava non essere mai abbastanza ai miei occhi. Lasciar perdere il perfezionismo ed imparare ad impostare come obiettivo di ottenere le cose diciamo perfette al 70%, è stato un gran successo per me negli ultimi anni ma, alle volte, può capitare che la smania di perfezione torni a galla. Ma oggi ho preparato questi paninetti con del porridge avanzato da colazione e, anche se non sono bellissimi (ma sono buoni) e la foto non ha nulla di speciale.. sono soddisfatta perchè in questa foto ed in questa ricetta, vedo la bellezza delle cose semplici e la perfezione delle imperfezioni (+ un modo per ridurre gli sprechi). Capiso che questo comportamento sia esattamente l'opposto di quello che dico qui ogni giorno, ma l'obiettivo è #keepitreal, no? ➡Alla fine è un buon promemoria: la vita NON è perfetta ed a tutti noi è concesso di avere delle giornate no. Chiara

WHAT'S YOUR FAVORITE WAY TO STAY ACTIVE?⠀⠀ .⠀⠀ ➡ Don't see staying active as a punishment for what you eat – you're staying active because you are taking care of yourself and you want to celebrate what your body can do! ⠀⠀⠀ .⠀⠀ ➡ Find out what works well FOR YOU! Yes, even staying active should be tailored to your needs - because we are all different and you are not the same person that you were 10 years ago.⠀⠀ .⠀⠀ I have found out that long walks and Ashtanga yoga work great for me. They both help me to stay active but also GROUNDED AND FOCUSED... exactly what I need! Especially walking is one of my non-negotiable daily activities: I'm always on the move... I dance while cooking, I stand up and walk around the apartment to use my phone, I take some extra stairs when I'm going home, etc. but I really feel the need to spend time outside every day (➡ the importance of both mental and physical health!)⠀⠀ .⠀⠀ Regular workdays, weekends, holidays... Don't forget to stay active! There are a lot of small choices that you can take daily such as choosing the stairs instead of taking the lift or walking instead of using the car or including a walk into your morning routine.⠀⠀ .⠀⠀ ➡ If sometimes you don't feel like going to the gym as usual or you don't have the chance to go there, it doesn't mean that you can't exercise. Find out something that you can easily do at home to stay active, plan to go for a walk every day, involve others in what you do, etc...⠀⠀ .⠀⠀⠀ Did you already find out what works well for you? Chiara #amatterofnourishment

(EN/ITA) Today I'm using this pretty stack to share a couple of reminders . 🍓first of all, to remind you to check out this recipe and enjoy some pancakes that taste like the most decadent chocolate cake! I love making pancakes because at home we both like them and they always bring joy to the table... but I also use them as a chance to work on #foodphotography and #recipedevelopment since there are so many options you can try!⠀ .⠀ ✏📷I'm also using this photo to remind you that if you are a brand, restaurant, blogger or chef and want to showcase your work with beautiful photos and content, I would be happy to hear about your project. Whether you already have a clear idea of what you need for your business or you’d like my guidance to find out what may be a good fit for you, get in touch and let's see how I can help you! Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Oggi uso questa colazione per condividere un paio di promemoria . 🍓per ricordarti di dare un'occhiata alla ricetta di questi pancakes che sembrano una morbidissima torta al cioccolato! Adoro preparare i pancakes non solo perchè a casa piacciono ad entrambi e portano sempre una ventata di felicità in tavola... ma anche perchè mi piace utilizzarli come soggetto per lavorare sulla fotografia e sulla creazione di nuove ricette, visto che ci sono così tante varianti da provare!⠀ .⠀ ✏📷 uso questa foto anche come promemoria per ricordarti che se sei un'azienda, un ristorante, un blogger, o uno chef e vuoi presentare il tuo lavoro con del materiale scritto o fotografico di qualitá e che attiri l'attenzione dei tuoi clienti, mi piacerebbe parlare del tuo progetto. Sia che tu abbia già un'idea precisa di cosa vorresti, sia che tu abbia necessità di essere guidato per trovare ciò che potrebbe funzionare al meglio per la tua attività, contattami per parlare di come potrei esserti d'aiuto! Chiara

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(EN/ITA) I love #risotto with mushrooms, tomato, or saffron. A combination of brown rice and a few simple ingredients that never disappoints. Yep, I always opt for brown rice even for risotto (the short-grain one) because I like how it tastes and it's a super simple choice to add more fibre/nutrients into my day (+ all the things related to this)⠀⠀ 🙋⠀ Some of you may have this question in mind: how can you opt for #brownrice over refined rice and still call that meal an intuitive choice? First of all, being more intuitive around food and feel more confident with your food choices DOESN'T mean you'll eat only sugar-coated cakes and candies every day BUT this is one of the main worries for many people when they hear the word "intuitive". I don't blame people who have fears around this topic because it's not something we are used to hearing.. it takes time to step away from the classic dieting mentality and several other common misconceptions about food.⠀⠀ 🍕⠀ When you listen to your body, there is space for brown rice, salads, and "regular" cookies. There is space for "eat more fibre" and "you can feel free to choose an ice-cream even if it's not low-fat, dairy-free, and sweetened with stevia". There is space for "do I really NEED that?" and "do I really LIKE that?". That's why I speak both about mindset and nutrients: I want to give you the tools to become a more intuitive eater, be able to choose what is best for you every day and create your own support system for your well-being.⠀⠀ 🍉⠀⠀ Being a more intuitive eater doesn't mean you'll forget about vegetables, hydration, or fibre. But It means you'll stop labeling your food as "guilty pleasure" or "something I have to eat"⠀⠀ ✨⠀ You need to believe that things can be as easy as they sound and trust the process. Get ready to change, put some effort into what you do, allow yourself to step out from your comfort zone. ➡How do you feel about this? Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> I risotti che preferiscono sono con funghi o pomodoro o zafferano. Il riso integrale ed altri pochi ingredienti selezionati formano sempre un ottimo mix. [continua⤵]

(EN/ITA) Do you like challenging situations?⠀ .⠀ 🙋I like challenging situations. Starting my own business coming from a completely different working environment has been a huge challenge and still, I discover new small and big challenging situations every day. I am the kind of person who ends up creating her own challenges if there aren't some available. I constantly ask myself to take that extra step. Sometimes is a positive thing and other times is not. Some days I manage to find a balance and other days I don't. . 📷For example, when it comes to #foodphotography, I like the idea of creating my own learning (and challenging) moments, slow down, and be mindful about what I'm doing. That's my way to find a balance. . ➡It's exactly what I have done with this breakfast 📷 These in the photo are probably the last PUMPKIN PANCAKES (recipe #ontheblog) of the season - I've shared them today with my boyfriend, and I wanted to celebrate them with a few nice photos. . And I also have a REMINDER FOR YOU: try to find in your everyday life the chance to slow down and be more mindful - challenging situations may often trigger a stressful response but learning how to deal with them, how to live them as a teaching moment, and how to use these situations as part of your #personalgrowth journey is SO HELPFUL. Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Ti piacciono le situazioni che ti mettono un po' alla prova?⠀ .⠀ 🙋A me sì. Iniziare la mia attività avendo alle spalle un'esperienza lavorativa completamente diversa è stata un sfida enorme ed, ancora oggi, scopro tante nuove sfide nella mia quotidianeità. . 📷Quando parliamo di food photography, mi piace l'idea di create i miei momenti d'insegnamento (e per mettermi alla prova), rallentare, ed essere veramente presente. È il mio modo per trovare un equilibrio. Questi nella foto sono probabilmente gli ultimi pancakes alla zucca della stagione (ricetta sul #blog), li ho condivisi oggi a colazione con il mio ragazzo ed ho pensato anche di utilizzarli come soggetto per qualche foto. Ed ho anche un promemoria per te: prova sempre a trovare nella quotidianeitá l'occasione per essere più presente e consapevole di ciò che fai. Chiara

(EN/ITA) Did you check out this recipe that I've prepared for @thetaste_ie magazine? Find out how to make this simple #kale sauce and pair it with a salad with baked plums. It's not just a delicious combo, but it's also a good starting point to get a bit more creative while cooking... You know I always try to use as many #seasonal products as possible, so here I have a small challenge for you ➡No plums around? Ask yourself: what can I use instead? Let me know what would you pick in the comments below (recipe in bio as usual 👆) Chiara #amatterofnourishment⠀⠀ .⠀⠀ .⠀⠀ ITA >> Hai già avuto modo di dare un'occhiata a questa ricetta che ho preparato per la rivista online @thetaste_ie? Leggi come preparare questa semplice salsa al cavolo riccio ed abbinala con un'insalata con prugne cotte al forno. Non è solo un'ottimo mix, ma è anche un perfetto terreno di prova per essere un po' più creativi in cucina... Come saprai, cerco sempre di utilizzare il più possible prodotti di stagione, quindi ho una piccola sfida da proporti ➡ Non ci sono prugne ora? Chiediti: cosa potrei usare per sostituirle? Fammi sapere cosa sceglieresti nei commenti qui sotto (ricetta in bio 👆) Chiara

(EN/ITA) Lately, I have been more quiet than usual on my social media pages and #ontheblog. The idea of getting everything done quickly and in the most perfect way has been a constant in my days and everything I managed to get done sounded to me like NOT ENOUGH. Ditching perfectionism and learning how to aim for things done let's say 70% perfect... has been a big success for me during the last years but sometimes that desire of perfection comes back (with the consequent wave of anxiety). BUT today I've made these little pieces of bread with some porridge left from #breakfasttime and even if they don't look pretty at all (but they taste good) and the photo doesn't have anything special... I'm happy 'cause in this photo and in this recipe I can see the beauty of simple things and the perfection of imperfections (+ a way to #reducewaste). I understand this behavior is basically the opposite of what I preach here every day but we are trying to keep things as much realistic as possible, right? ➡That a good reminder for all of us: life is NOT perfect and we are all allowed to have bad days. Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> L'idea di riuscire a fare tutto in fretta ed in maniera perfetta è stata una costante nelle mie giornate ultimamente e tutto ciò che facevo sembrava non essere mai abbastanza ai miei occhi. Lasciar perdere il perfezionismo ed imparare ad impostare come obiettivo di ottenere le cose diciamo perfette al 70%, è stato un gran successo per me negli ultimi anni ma, alle volte, può capitare che la smania di perfezione torni a galla. Ma oggi ho preparato questi paninetti con del porridge avanzato da colazione e, anche se non sono bellissimi (ma sono buoni) e la foto non ha nulla di speciale.. sono soddisfatta perchè in questa foto ed in questa ricetta, vedo la bellezza delle cose semplici e la perfezione delle imperfezioni (+ un modo per ridurre gli sprechi). Capiso che questo comportamento sia esattamente l'opposto di quello che dico qui ogni giorno, ma l'obiettivo è #keepitreal, no? ➡Alla fine è un buon promemoria: la vita NON è perfetta ed a tutti noi è concesso di avere delle giornate no. Chiara

WHAT'S YOUR FAVORITE WAY TO STAY ACTIVE?⠀⠀ .⠀⠀ ➡ Don't see staying active as a punishment for what you eat – you're staying active because you are taking care of yourself and you want to celebrate what your body can do! ⠀⠀⠀ .⠀⠀ ➡ Find out what works well FOR YOU! Yes, even staying active should be tailored to your needs - because we are all different and you are not the same person that you were 10 years ago.⠀⠀ .⠀⠀ I have found out that long walks and Ashtanga yoga work great for me. They both help me to stay active but also GROUNDED AND FOCUSED... exactly what I need! Especially walking is one of my non-negotiable daily activities: I'm always on the move... I dance while cooking, I stand up and walk around the apartment to use my phone, I take some extra stairs when I'm going home, etc. but I really feel the need to spend time outside every day (➡ the importance of both mental and physical health!)⠀⠀ .⠀⠀ Regular workdays, weekends, holidays... Don't forget to stay active! There are a lot of small choices that you can take daily such as choosing the stairs instead of taking the lift or walking instead of using the car or including a walk into your morning routine.⠀⠀ .⠀⠀ ➡ If sometimes you don't feel like going to the gym as usual or you don't have the chance to go there, it doesn't mean that you can't exercise. Find out something that you can easily do at home to stay active, plan to go for a walk every day, involve others in what you do, etc...⠀⠀ .⠀⠀⠀ Did you already find out what works well for you? Chiara #amatterofnourishment

(EN/ITA) Today I'm using this pretty stack to share a couple of reminders . 🍓first of all, to remind you to check out this recipe and enjoy some pancakes that taste like the most decadent chocolate cake! I love making pancakes because at home we both like them and they always bring joy to the table... but I also use them as a chance to work on #foodphotography and #recipedevelopment since there are so many options you can try!⠀ .⠀ ✏📷I'm also using this photo to remind you that if you are a brand, restaurant, blogger or chef and want to showcase your work with beautiful photos and content, I would be happy to hear about your project. Whether you already have a clear idea of what you need for your business or you’d like my guidance to find out what may be a good fit for you, get in touch and let's see how I can help you! Chiara #amatterofnourishment⠀ .⠀ .⠀ ITA >> Oggi uso questa colazione per condividere un paio di promemoria . 🍓per ricordarti di dare un'occhiata alla ricetta di questi pancakes che sembrano una morbidissima torta al cioccolato! Adoro preparare i pancakes non solo perchè a casa piacciono ad entrambi e portano sempre una ventata di felicità in tavola... ma anche perchè mi piace utilizzarli come soggetto per lavorare sulla fotografia e sulla creazione di nuove ricette, visto che ci sono così tante varianti da provare!⠀ .⠀ ✏📷 uso questa foto anche come promemoria per ricordarti che se sei un'azienda, un ristorante, un blogger, o uno chef e vuoi presentare il tuo lavoro con del materiale scritto o fotografico di qualitá e che attiri l'attenzione dei tuoi clienti, mi piacerebbe parlare del tuo progetto. Sia che tu abbia già un'idea precisa di cosa vorresti, sia che tu abbia necessità di essere guidato per trovare ciò che potrebbe funzionare al meglio per la tua attività, contattami per parlare di come potrei esserti d'aiuto! Chiara

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