Nadia Damaso - "Eat Better Not Less"

through the eye of the heart we find home.𓁹𖡼.𖤣𓂃

photo by the amazing /

swipe for some food for thought 𓂃 ོ - the universe works fast when we do & follow what sparks a light within ;)

..and some of places just make your soul feel at home like no other. ݁.∞

photos:

from last week in mallorca 🌿🌞

- second in the books. loved staying at “la finca” & as always, so beautiful to explore the island.🍃

can’t wait for the next retreats in my hometown in the mountains - in bella Engiadina. if you want to join for a week filled with adventures, time in nature, time to relax, connect deeper to yourself and/or other like-minded people & more.. check the link in my bio :)

hugshugs, Nadia

wedding weekend in bella toscana.🌿
- p.s. di neui folg vom CH-podcast isch (endlich) online :)

d’folg isch recht lang drum wenner lust und ziit hend, chönder gern alles lose und sus findeder i minere story oder ide caption vom podcast e übersicht mit allne froge woner mier gstellt hend mit direkte minute & sekunde agabe, wenn die jewilig afanged, zum direkt bi dene themene drilose wo eu intressiered. vil spass bim lose, hoffe es hed es paar wertvolli inputs debi :)

hugs hugs Nadia

swipe for some inspiration - love the last slide! 𓂃

when our intention resonates with the genuine passion behind our actions, even the smallest tasks gain purpose, providing us focus. and where focus goes, energy flows.𓂃𓈒

hugshugs to you all, Nadia

Blue Ocean-Dream Chia-Pudding - so gooood & makes me want to drift away straight to the ocean!🥥🌊

Here’s how to make it:

45 g chia seeds (3 tbsp)
150 ml oat milk
150 ml coconut milk light (the creamy one you use for thai cooking)
1 tbsp almond butter
1 tsp blue spirulina
1 tsp vanilla bean paste
1 tbsp honey or agave
1 dash of salt

1. Add everything to a bowl, stir until well combined and set in the fridge for at least 2-4 hours or even better, overnight.
2. The next morning, give it another quick stir, top with fruits and/ or nuts of choice & enjoy!

P.S: If you don’t have/ can’t find blue spirulina:
1. you can also use green spirulina
2. ..or just do it without, also super yummy!

Hugs, Nadia

for me, there’s always time for a nature run, no matter what time of the day it is.🎧🌿👟

why I love running so much?

- it’s where I can free my mind & find new inspiration for so many things - my cookbooks, music, or any other kind of creative expression.

- it’s where I connect to myself & my(soul), where I find peace and trust in myself & in what I feel.

- it’s where I can feel the strength of what my body is capable of, where I can find a better understanding & connection to tune into and listen how my body communicates with me.

- it’s where I deeply connect to nature - the trees, plants, water, earth, sunshine, wind, animals - where I find my own dance and rhythm through nature’s rhythm. and of course, where I find gratitude for all of nature’s abundance.

my friends call me crazy for how much I run, but 1. I like crazy ;) and 2. at least I can say the distance I ran in my life is more than once around the world which is pretty cool to think about hah 🙈

either give running a try and start slow and steady, focusing on a dream or wish you have for yourself and imagine it in every detail while you run. it’s an amazing way to manifest (and get a bit distracted by running ;)).

or - if you don’t love running (yet), walking in nature is also amazing for what I mentioned above. and just in general to get some “me-time”. - especially being surrounded by such pure energy as you have it in nature can nourish you on all levels!

and lastly, I say it all the time, but if you’re not hugging trees yet, you’re missing out ;) it’s a great way to release heavy energy and recharge with renewed energy. if you focus your attention on that, you will feel it 🌳

•

for thise wondering, love wearing the Superocean 36 mm watch to work out AND, it’s also great for in or underwater sports!

hugshugs to you all, Nadia

some food for thought & hopefully some inspiration to stay true to yourself and feel like you deserve everything you wish for.𖡼.𖤣𖥧

5-minute Choc-Mousse & easiest (healthy) go-to dessert if you don’t have much time.👩🏼‍🍳🫐

Blend together until smooth & creamy:

1 ripe avocado
50-60 ml oatmilk
30 g cacao powder
60 g coconut sugar
50 g almond or hazelnut butter
1 tsp vanilla paste
1 pinch of salt

Top with roasted nuts and/ or berries and either enjoy right away or set in the fridge for an even better consistency.

Enjoy, yum!! xx

what comes to your mind first?🍃 I thought about this question today and it immediately brought a smile on my face. life can sometimes feel like it passes us by quickly, and we can easily forget that we are the creators of our own reality, of our own happiness.

but consciously focusing on the things or experiences that made us feel alive and fulfilled in the past - diving into those memories and feeling them again with all our senses - can be a great “tool” to attract new things or experiences with that same or similar energy.

maybe you have the chance to do a certain thing again very soon that made you feel alive. maybe it’s something you almost forgot about already.

whether it’s the adrenaline rush of conquering a fear, the warmth of shared laughter with loved ones or the serenity of being immersed in nature. whether it’s skinny dipping in the lake under the moonshine on a warm summer night, the awe of witnessing a stunning sunset from a mountain peak, the freedom of dancing barefoot in the rain, the satisfaction of creating something with your own hands or the bliss of losing yourself in your favorite music..

whatever it is - these moments are the essence of our existence. each of these experiences can ignite a spark within us, reminding us of the richness and depth of life.

so, what are the things or experiences that made you feel most alive, and what can or are you ready to do, to call in more moments like those into your own reality?

some food for thought.
sending love & hugs, xx

[◉°] - Photography has been a huge passion of mine for over 10 years now and is a big part of what I do. When I started taking photos of my recipes, I was amazed by how you can capture the emotions of food just as much as you can capture them of people. That’s also what makes writing and creating my cookbooks so special - to take photos of the food I make with love & intention, and trying to capture that energy & the freshness of the ingredients.⚘

My best tip for food photography is to take photos in natural daylight (no direct sunlight) and use a nice background board. And of course - take the photos while the food is still as fresh as possible.

A little over a year ago, I started to photograph with the “Sony Alpha 7 IV” - an amazing camera! My all-time favorite lens is the “Sony FE 35 mm F1.4 GM”. I use it for everything from food to people or nature photography. Another lens I love is the “Sony FE 24-70 mm F2.8 GM” - super versatile because you have quite a wide angle with the 24mm but also very convenient to zoom and take closer shots in the range of 50-70 mm.

What I love about Sony cameras is - they are also amazing to film and take videos! For example, the music video for my new song called “Stronger” coming on Sunday was shot with Sony cameras. See a little preview in my story, can’t wait to share! :)

For those of you who always wanted to get into photography - the best you can do is to just start, try out different things, experiment, take photos from different angles, play with the light, learn as you go and find your own unique style through it. But what I can say for sure - it’s a beautiful passion to have that can bring a lot of joy & add more creativity to life.

Big hug and much love, Nadia
ch.at
photos by:

..and then nature whispers “welcome home”.‧𖡼.𖧧

nature isn’t just a place we visit, but an integral part of who we are. consciously connecting with nature can teach and activate so so much within us.

• in the dance of the wind, we can learn the art of adaptability, bending with the currents of change rather than resisting them.𓏲𓇢

• the water whispers secrets of resilience, flowing effortlessly around obstacles, teaching us to navigate life’s challenges with flexibility and grace.࿐

• in the earth’s groundedness, we can find stability and strength, rooted deeply in our values and beliefs, standing firm among life’s storms.𓋼𓍊

and under the warm gazes of the sun, we can discover the power of growth and renewal, soaking in its light to nourish our souls and illuminate our path forward.☼

in nature’s abundant wisdom - we can find the keys to living in harmony with ourselves and the world around us.♾

———

what does spending time in nature mean to you and when was the last time you hugged a tree, laid on the sand, grass, a rock; or allowed the wind to speak to your soul. when was the last time you touched the earth with your bare feet, danced in the rain or felt the sun light you up from the inside out?

spending time in nature is like a gift available to us all, freely offered like a treasure waiting to be unveiled. it’s something I personally prioritize everyday, because I see nature as my biggest teacher for so much. for more trust, guidance, understanding, joy, inspiration and gratitude in life. gracias pachamama.♡

many hugs to you all and hopefully, after posting this, there will be many more hugging trees or rocks somewhere deep in nature ;)

love, Nadia

————
photos by 𖡼.𖤣𖥧

🌿 -Who wants to join our 2nd in beautiful Mallorca at the stunning “La Finca” from June 10th-15th?🍃-I’m already so excited for a week filled with nourishment for body, mind & soul. Cooking with me will be a big part of this retreat, as we will be making most of our meals together using fresh ingredients from the organic garden on the property. Apart from cooking, here’s what else we will do:

• daily yoga & breathwork with
• workshop on intuitive eating & how to have a healthy relationship with food
• intuition & self-awareness workshop
• writing & poetry workshops led by
• guided meditations
• sound healing session & fire ceremony
• games & play to awaken the inner child
• body movement workshop
• 2 nature trip days: 1 day we go on a hike in the north of Mallorca and 1 day we go explore some of the most stunning beaches in the south
• workshop on how to connect with the elements of nature as a source of strength & trust

Our main intention is to leave you feeling nourished, inspired, full of life and joy. And - for you to get the chance to be and express yourself surrounded by like-minded in a non-judgmental environment.

We only have very limited spots - soo if you wanna come, check out the link in my bio :)

Can’t wait to meet you and spend a meaningful week together!

Much love, Nadia 🫶🏻

It’s all about perspective right?;) HAPPY EASTER everyone 🐰🤎 - I shared some of my favorite health(ier) “Chocolaty Treats” recipes in my story made with natural ingredients only & refined sugar free. swipe right to see which ones mhh. make sure to go screenshot them and give them a try, they’re all super simple to make and don’t need many ingredients :) 

hugshugs, Nadia

the simple things.‧˚ ☽ ⋅

Mhh who remembers my food-photos like this?🙈🥣🫐 - such a simple & nourishing breakfast! Vanilla-Oats, Banana-Peanut Icecream, fresh Blueberries, Crunchy Granola & a Coffee - what more do you need?:)

You’ll find plenty of oats and banana-icecream recipes in all my 4 books for those who wanna try this 👩🏼‍🍳

Hugs hugs, Nadia

Who wants to join our first in beautiful Mallorca from March 19th-23rd at the stunning ?🌿 We can’t wait! Here’s what’s expecting you;

* Start your day with yoga (yin & vinyasa) to connect more with your body.

* ..or get an early power workout in surrounded by the serenity of nature.

* Enjoy daily meditation practices that will bring you peace and clarity.

* Participate in powerful writing workshops that will break past any creative blocks and help you deepen your connection with your art.

* Learn about cooking with passion and intuition, finding a deeper connection to food and how it can be healing for our overall health.

* Join breathwork classes with us to experience the transformational and empowering power of breath.

* Experience the magic of a sound healing session through therapeutic sounds that can induce relaxation, reduce stress and enhance overall harmony.

* Learn how to trust your intuition, fostering a profound self-belief that unlocks inner wisdom and empowerment.

* Dive deeper into the energetic field or past of your soul through a one on one energy reading.

* Soak up the serene property of Cal Reit and explore community building with like minded souls.

* Explore stunning Mallorca and enjoy the serene crystal blue waters as we spend time recharging on the beach and in nature.🌿

My good friend who’s hosting the retreat with me and I can’t wait to meet you and spend a meaningful, intimate & transformative week with you! You can find the link to book in my bio or in the bio of . In case you have any questions don’t hesitate to reach out or send a DM :)

Much love, Nadia 🫶🏻

HEALTHY SNICKER BARS 🥜- sharing this yummy recipe from my new book again. SO simple & quick to make and perfect for sweet cravings mhh!🙉

MAKES ABOUT 10-12 BARS:
200 g ground & peeled almonds
150 g peanut butter, unsweetened
1 dash of salt
1 tsp vanilla bean paste
80-100 ml maple syrup

+ 100 g dark chocolate [preferably sweetened with coconut sugar]

+ some cacao nibs
+ some roasted & chopped almonds or peanuts, optional

1. Add the ground almonds, peanut butter, salt, vanilla & maple syrup into a bowl and stir until well combined.
2. Add into a cake tin, press down firmly & freeze for at least 4 hours until hard.
3. Take the peanut mixture out of the freezer and release it from the cake tin [you can help with splashing a bit of hot water on the outer surface of the tin].
4. Cut the peanut mixture into about 2 cm wide bars.
5. Melt the dark chocolate over a water bath, dip the bars in the chocolate [either cover them completely with the chocolate or drizzle some on top].
6. While the chocolate is still warm, decorate the bars with some cacao nibs and/or some roasted & chopped almonds/ peanuts.
7. Keep the bars in the freezer and enjoy them straight from there, so yum, enjoy!🙊

Hugs hugs, xx Nadia 🫶🏻

💪🏼GSUND IS NEUE JOHR STARTE ☪︎ ִ ࣪- neui Podcast Folg jetzt online, womer bim zuelose alli üses Traumhuus chönd baue mit Hilf vo Reflektione übers letschte Johr. I de Folg gohts um Themene wie:

• Ernährig mit Tips für de Alltag - wiemer sich vollwertiger chan ernähre zum sich lebendig und guet gnährt fühle - oder z.B. au wiemer chli vom „Snacke“ wegchunnt; wie Esse, Emotione & d’Gfühlslag zemehänged

• Stabili & robusti Huuswänd im Bezug uf Bewegig

• Wiemer sich starch i sim aigete Körper fühlt zum guet isolierti Wänd ha

• Denn gohts um s’Thema Selbst-Achtig und Selbst-Liebi, wiemer e stärcheri Verbindig zu sich Selber ufbaut und es stabils Fundament hed

• Au tauchi ab is Thema Grenze setzte & Selbst-Schutz - vor allem im Bezug uf Beziehige - wer loht mer i sini Stube, wer ned?

• Physischi & energetischi Rainigung im Bad - wie chamer i sinere aigete höche Frequenz blibe?

• Im Schlofzimmer gohts ums Thema Rueh und was chönnti helfe, zum au i Stress-Situatione meh i die inneri Rueh cho

• Wie gseht mis Traumbüro sprich mini Arbeits-Situation us? Was hets scho dine, was fehlt no?

• Was wachst im Garte? De Unterschid vo Intuition und vom Verstand und lerne ufd Intuition & Zaiche vo de Natur oder au Träum lose
. & no meh.


Vil Spass bim lose und bim Huus baue ;) Herzensumarmig, Nadia 🫶🏻

trust your intuition - it’s the most reliable compass we have. if you trust it - nothing can go wrong. you either learn a valuable lesson or you find magic. ✫☽⋅

Starting the year with healthy pancakes? Yes, me too!👩🏼‍🍳🥞🍌 - these “Cashew-Pancakes with warm Blueberries” are super & quick simple to make, nourishing and filling. You can find the recipe in my new cookbook [link to order in bio or find it all all bookstores in german speaking countries].

Hugs hugs, Nadia

- in love with these skis! handmade from Swiss natural fiber paper and resin, the ski core is made from solid bamboo, the edges have an excellent grip & the ski are faaaast jihaa! ☃️ ski poles also from them made from carbon & a bamboo grip. highly recommend to anyone looking for skis :)

Also - I was skiing with my dad the other day and told him: isn’t it just magical how frozen water turns into snow and we can simply put on skis to ride & glide down a mountain?! I looked into it a bit more and it’s not “that simple”. Before it snows, a number of chemical and physical processes have to take place.

“Snow starts off as water vapour. Water on earth, e.g. from lakes or rivers, rises into the air as steam due to heat, and eventually forms clouds. The higher the steam rises, the colder it becomes and the less pressure there is in the atmosphere. As a result, the water vapour molecules are very mobile and do not bind to each other. If a cloud is cold enough, i.e. around – 12 °C, the molecules are stored around smallest dust particles in the air. The molecules consist of two hydrogen atoms and one oxygen atom, which are at a certain angle to each other. A hexagon is always formed as a result when the molecules are placed around the particles. This is how snowflakes take their typical crystal form.

Water vapour molecules form at each of the hexagon’s corners until the cloud is too heavy to stay in the air and the molecules fall down as snowflakes. The snow crystals that create these snowflakes have different forms, depending on weather, wind and temperature. There are many different options for individual crystal shapes that makes every snowflake unique.

For it to snow, the air must be cold enough all the way down. This means that the temperatures must be at least 0 °C (I think we all know that ❄️). The type of snowfall can vary. For example; If new snow has both a high air content and a low water content, it is called powder snow. Because powder snow is relatively dry, the individual snowflakes do not stick onto each other.”

Anyways dear snow - I appreciate you for all the fun you provide ☃️🫶🏻

Have a great last weekend of 2023, xx Nadia

Once a mountain girl always a mountain girl. Merry Christmas everyone, sending love to you all!🗻🤍⛄️

these mountains have taught me so much. their towering peaks - ancient and wise - stand as silent mentors, teaching the eloquence of standing tall amidst life’s challenges. the cold winter winds dancing around them whisper tales of strength - a poem of resilience - teaching me to bend but not break. In nature’s embrace, I learn the rhythm of adaptability, the enduring power of quiet perseverance - like the mountains that endure in silence & strength. forever grateful to call this place home.🤍

•

photos:
camera: .ch.at
clothes:
hair: stmoritz

Looking for a sweet yet healthy Christmas Breakfast?🥜🍪👩🏼‍🍳I got you! Try this Marble-Smoothie Bowl - a dream of cacao and vanilla and crunchy granola, so yum!

2 ripe bananas, frozen (peel & freeze today to use tomorrow)
150 ml oat milk
1 tbsp peanut butter
1 tbsp plant-based protein powder, optional
2-3 Medjool dates, pitted
1 tsp vanilla paste
1/2 tsp cinnamon
2 tsp cacao powder

TOPPINGS
Granola of choice, nut butter, banana, cacao nibs

1. Let the frozen bananas thaw for a couple minutes, then put them in a blender with the remaining ingredients (except the cocoa powder) and blend until smooth and creamy.
2. Pour half of the mixture into a bowl.
3. Add the cocoa powder to the other half in the blender. Blend again quickly and pour the cacao mixture into the bowl. Use a spoon to create patterns.
4. Garnish with toppings of your choice, and enjoy right away mhh!

P.S. - you can find new homemade granola recipes in my new cookbook 👩🏼‍🍳

Much love and don’t forget to smile today :)
xx Nadia 🫶🏻

G I V E A W A Y ✨- Win 2 spots for one of my 3-course dinner events worth 320.-👩🏼‍🍳🍃

If you wanna get the chance to win & come to my kitchen studio in Zurich to enjoy a culinary experience for all senses, make sure to follow me & comment down below why you want to come or tag a special someone/ multiple people, who you would wanna come to the dinner with :)

good luck and can’t wait to welcome you in my kitchen soon and cook for you! the winner will be chosen on the weekend :))

much love to you all, Nadia 🫶🏻

Lemon-Cardamom Cream with Cooked Pears 🍋👩🏼‍🍳🍐- mhh so yum and great for a refreshing Christmas dessert! You can find the recipe is in my new cookbook. And in case you don’t have it yet - I will bring the last orders to the post office wednesday morning for them to arrive before Christmas. The link to order is in my bio :)

Big hug, xx Nadia

☃️ snow good, all good.

Mein 4tes Kochbuch “Einfach & Natürlich - Nadia’s 20 Minuten Rezepte” steht jetzt in den Regalen :D Wer hat es schon gesehen?

Einfache, natürliche und pflanzliche Rezepte die in nicht mehr wie 20 Minuten zubereitet sind und vollen Geschmack liefern! Die verwendeten Zutaten sind zugänglich und enthalten wertvolle Nährstoffe und Vitamine, um sich rundum gesund und gestärkt zu fühlen.

Gutes Essen ist nicht nur eine Quelle der Freude, sondern auch eine Möglichkeit, uns ganzheitlich zu nähren. Ich hoffe, dass die Rezepte dazu inspirieren und motivieren können, Selbst erleben zu können, dass was und wie man isst, sich positiv auf das ganze Sein, Tun & Wirken auswirken kann.

Zusätzlich zu den Rezepten findet man zahlreiche Tipps für einen ausgeglichenen Lebensstil, mehr Balance im Alltag und wie man sich mit der Kraft der Natur stärken kann, um so mehr in die eigene Kraft zu kommen.

Wer ist bereit für etwas Soul-Food?
Entweder direkt unter folgendem Link bestellen oder man findet es auch in den Buchläden :)

https://www.nadiadamaso.com/store/p/natrlich-einfach-nadias-20-minuten-rezepte

Herzlich,
Nadia ✨

swipe for some food for thought.・☁︎ ☾ ﾟ
have a beautiful weekend everyone, xx Nadia