I like a Big Salad.
I also like a little Seinfeld.
I strive to get salad in every day because the nutritional benefits of raw veggies are like, INSANE.
However, It isn’t always easy or exciting to munch on salads every day of the week.
Do I think salads get old, fast?
I’m here to inspire you to build a better salad. A salad that keeps your tastebuds excited.
A more BOMB-ASS SALAD.
Building a better salad involves some creativity on your part, so look alive folks. I need your head in the game, here. I’ll give you a simple recipe for success, you choose from the many options given, or go rogue and do your own thing if you feel so inspired.
As if you need me to explain the benefits of eating salad, but if you want a little push over the edge I’ll give you a blurb of all the wonderful things you get when you eat fresh salads:
FIBER. Ever heard of it?
Fiber can help lower cholesterol, control blood sugar levels and maintain bowel health. Might be TMI but it is ESSENTIAL to your WELL BEING to have a fully functioning elimination system. When you eat quality foods, the body is able to extract the nutrients it needs and then get rid of what it doesn’t need— the (literal) crap you DON’T want sitting in your body for a long period of time backing up your pipes. Fiber keeps things moving.
The nutrients from your assorted mix ins can range depending on what you choose, but it is proven that the consumption of raw vegetables and fruits can reduce the risk of obesity, heart disease, cancer. <—-NEED I SAY MORE?
So, whats the secret recipe to building a Bomb-Ass Salad?
–> GREENZ <–
–> MIX-INZ <–
–> CRUNCH FACTOR <–
–> DRIZZLE <–
Greenz- These are the base of your salad. The most nutrient-dense options are dark, leafy varieties. Keep your tastebuds guessing and try different combinations. Shoot for at least 2 cups of greenz.
Field Greens, Spinach, Kale, Arugula, Chard, Watercress Iceberg, Romaine, Dandelion Greens, Mustard Greens. There are endless options.
Mix-Inz- This is where the magic happens. Mix-inz are assorted chopped vegetables and fruit that add flavor and nutrients. Shoot for a rainbow variety of mix inz and score bonus points in the form of vitamins, minerals and antioxidants. Use ½-1 cup chopped Mix-Inz.
Pepper, Broccoli, Cauliflower, Snap Peas, Tomatoes, Cucumbers, Onions, Mushrooms, Carrots, Celery, Beets, Cabbage, Asparagus,Fermented Veggies, Avocado, Oranges, Apple, Grapes, Mango, Pineapple, Pomegranate Seeds, Strawberry, Fresh Herbs —> Get The Picture?
CRUNCH FACTOR– These babes up the ante in your Bomb-Ass Salad. The Crunch Factor allows you to add healthy fat or vegan protein to boost the nutritional crunch punch in your bowl. Use 2-4 tablespoons for this section.
Raw Seeds, Raw Nuts, Chia Seeds, Shredded Coconut Flakes, Flax Seeds, Goji Berries
DRIZZLE- The DRESSING. Dressing salad is a MUST for some folks who can’t stomach the thought of chewing lettuce. The internet has an endless supply of recipes suited for your ever changing taste. When I need inspiration, I search Paleo Dressings– this gives me recipes that consist of the most basic ingredients and I substitute the honey in most recipes for stevia or coconut sugar.
** Time Saving Tip**
I make a jar or two of dressings in the beginning of the week and store them in the fridge.
“But Sam! What about the protein?!”
Add in whatever you prefer for protein. My intention was to help you beef up your veggie game.
To get your juices flowing, I’ve provided you with not 1, not two, but THREE Bomb-Ass Salad recipes that bitch-slap boring bowls of lettuce in the face.
Summery Strawberry Salad
Recipe By: Samantha Rispoli
2 cups organic romaine and spinach mix
¼ cup sliced red onion
¼ cup chopped organic celery
½ cup sliced organic strawberries
2 tbsp slivered almonds
Lemon Chia Vinaigrette
Juice of 1 lemon
1 tbsp sweet (honey, maple syrup, coconut sugar, xylitol or ½ tsp liquid)
1 tbsp apple cider vinegar
¼ cup olive oil
1 tbsp chia seeds
- Whisk dressing ingredients in a bowl or shake to combine in a bottle.
- Toss prepped salad ingredients in a bowl and drizzle with vinaigrette. Toss ingredients to coat and serve.
Massaged Kale and Ruby Kraut
Recipe By: Samantha Rispoli
2 cups chopped organic dinosaur kale leaves
½ ripe avocado
juice of ½ lemon
¼ tsp salt
¼ tsp pepper
2 tbsp raw sunflower seeds
½ cup Ruby Kraut
- In a large bowl, add kale, avocado, lemon juice, salt and pepper.
- Massage ingredients together with hands for 2 minutes.
- Top salad with raw sunflower seeds and Ruby Kraut. Enjoy!
Thai Ginger Salad
Recipe By: Samantha Rispoli
1 cup sliced red and/or green cabbage
1 cup romaine, chopped
1 small carrot, grated
½ cup chopped sugar snap peas
½ organic red pepper, sliced
2 tbsp cashews
Ginger Sesame Dressing
¼ cup tahini
3 tbsp coconut aminos
1 tbsp sesame oil
½ tbsp fresh ginger, grated
1 tsp garlic, minced
½ tsp red pepper flakes
salt and pepper to taste
- In a bowl, whisk together dressing ingredients.
- In a large bowl, toss together salad ingredients with ginger dressing until coated.
- Serve topped with cashews. Enjoy!
Now, go out there and make some bomb salads, my friends!
Do you ever get in a salad rut? Leave a comment and tell me your favorite ways to beat the boring salad blues!
Are you a person who usually skips breakfast throughout the week because you are just SOOOO busy or you’re just “not that hungry”? I am so OVER hearing this excuse.
Let me tell you something. Breakfast is an important meal because it balances blood sugar. This ALONE should be reason enough to start your days with some filling noms.
NOBODY wants to be around your sour patch self at 11:00 am when you’re crying over a box of munchkins in the office. Get some food in your face STAT and stabilize your cravings before we commit you.
I am an advocate of breakfast and brunch. More so brunch because I like me some savory noms, but I enjoy a pancake here and there. I know you do too, so I come to you with a RIDICULOUSLY EASY PANCAKE RECIPE FOR ONE.
Yeah, it’s made with flax seeds. Sound hippie?
the refined flour and sugar laden sweet stacks you are used to SPIKE your blood sugar sky high, only to crash shortly after you finish eating. This can leave you feeling hungry soon after you stuff your face.
Fiber makes you feel full while controlling blood glucose (blood sugar) levels. This power pancake gets its fiber punch from ground flax seeds and coconut flour.
The FAT factor is important for curbing cravings and nourishing your BRAIN. When you feed your noodle healthy fats, you’re able to think clearly and focus better. Flax seeds, eggs and coconut oil in this pancake help deliver a fatty force to be reckoned with.
But what about the syrup and butter?
Bro, I am no stranger pancake toppings. I offer you a BONUS nutritional roundhouse kick of a topping.
RASPBERRY CHIA JAM. AWWW YEAH.
If you want to use butter and syrup, I won’t stop you! Look for REAL organic maple syrup and grass fed organic butter. Why? Because you’re worth it. That’s why. Don’t skimp on your health, man.
Bomb Ass Flax Pancake
1/4 cup ground flax meal
1 tsp coconut flour
½ tsp ground cinnamon
¼ tsp baking powder
1 organic egg
1 tbsp melted coconut oil + 1 tbsp for greasing up the pan!
2 tbsp non-dairy milk
Raspberry Chia Jam
1 cup fresh or thawed frozen organic raspberries
2 tbsp chia seeds
1 tsp lemon juice
For the PANCAKE:
- Whisk pancake ingredients in a bowl until smooth.
- Heat a small frying pan with coconut oil over medium low heat.
- Pour batter into frying pan and swirl until batter covers the bottom of the pan.
- Cook until edges become firm and golden.
- Flip pancake and cook another 3-4 minutes on the other side, until golden.
- Serve with JAM or anything else that tickles your fancy.
For the JAM:
1. Pulse ingredients together in a food processor. Jam will thicken the longer it sits.
Wanna repeat this delicious moment over and over again? Double or triple the recipe and make smaller pancakes. Freeze them and pop em in the toaster oven when you need your fix. The raspberry jam can be kept in the fridge until you devour it in it’s entirety.
Do you tend to meet other peoples needs before your own?
Do you pick on yourself, the way you act or the way you look?
Do you often feel guilty or shameful for the food choices you make?
Do you hold your tongue in situations often so as to not “make waves?”
Is it difficult for you to tell people NO?
Do you feel selfish accepting help from others or taking time for your needs?
Are you feeling mentally and physically drained day to day?
If you answered yes to most of these you could have a negative association with self-love.
WHAT is self love?
It’s the deliberate practice of taking responsibility for your needs and desires by creating your life in a way that honors them.
TAKING RESPONSIBILITY for your NEEDS and DESIRES. <—-Who else is gonna take responsibility for your needs and desires? HINT: It’s not your boyfriend, your mom or your BFF.
I was led to believe it was narcissistic for wanting to put my needs first, that the ultimate act of love was to give all you had to others.
It totally feels good to share the wealth! When you are able to lift someone else’s spirits in any way, it makes your heart explode with love and gratitude…
…but if we continually give love to everyone else without REPLENISHING our own stock, we eventually drain our resources!
The truth is that when we love ourselves first, we acknowledge our own POWER. Self-love translates to HOW YOU VALUE YOURSELF. If you don’t value yourself, you allow others to take advantage of your time and energy, thereby rendering you a less vibrant, less productive person.
Accept your body and mind as it stands NOW, not in the future when you lose 10 lbs or meet the person of your dreams. It is so very difficult to build strong connections with others when you don’t have a sturdy foundation of self love to begin with.
When you have refueled your self love tank, your capacity to positively influence others expands.
So ask yourself…
If I truly loved myself, what would I do?
I want to hear from you!
Leave a comment below and tell me what you would do if you truly loved yourself TODAY!
“Say it with me… SUNLIGHT!”
Things I love.
1. The movie BRING IT ON (absolute CLASSIC)
2. The SUN (It’s BACK, BABY!)
3. Green foods (We are all little Irish, right?)
4. Melting snow
5. Watching my dog frolic (fall) through said melting snow.
I’ve been feeling great since the sun has been shining, which is in turn pulling me out of my cave of blankets and pillows on the couch.
Whilst soaking rays a few days ago, I decided to start a challenge on Instagram to inspire people to start incorporating some fresh green goodness into their daily meals.
FACT: Adding new foods INTO your diet is much easier than REMOVING entire food groups in order to be healthy.
FACT: It’s March and everyone is already dying foods green to be festive, so this challenge will help you fit right in…only your food will be naturally green.
FACT: It’s that time of year when the sun is starting to shine and you are motivated to stick to your healthy living goals!
This challenge involves one small change every day by ADDING more food to your meals. By the end of the month, you’ll experience:
—–> More Energy
—–> Less Cravings
—–> Better Looking Skin
—–> Anti Inflammatory Benefits
—–> Excitement To Try New Green Foods
Along with the increased nutrients you gain from eating healthy produce!
It’s a WIN:WIN if you ask me.
COOL. Here’s what you do!
1. Share this post on Facebook! Inspire someone you know to take one small step for their health!
2. Follow ME on Instagram @NourishingnomswithSam
3. Post photos of your green dish DAILY. Tag me and #EatYourGreens
4. Get creative with your food! Have fun!
WHOA……need some ideas for green foods? I got you, baby!
basil, cilantro, rosemary, thyme
……is that enough inspo? ALRIGHT now go get your greens on! Don’t forget to tag me!
I can’t wait to see what you come up with!
Are All Organics Created Equal?
My younger brother is a professional motorcycle rider. He has traveled for the past 15 years, temporarily staying with families of the racing community while pursuing his passion.
I was about 17 when he came home after spending a month in Texas with a generous family who housed him while he trained. This family apparently subsisted entirely on organic products.
He came home with a burning desire to eat “all organic”. We HAD to eat organic to be healthy. He preached it’s benefits up and down and how much better he felt eating “all organic”.
Us + Organic food = healthy. Right?
I remember my family pressing him for clarification on WHAT he ate specifically that was so healthy.
ORGANIC …raisin bran
You can imagine the hilarity that ensued after my mother bought box after box of organic Raisin Bran for this child. It was all my brother ate when we were around. We teased him then and continue to give him servings of all-organic grief today about his short-lived organic Raisin Bran kick.
This story perfectly paints the struggle of the everyday American trying to be healthy.
The way I see it,
You might be one of two people:
Organi-curious– You want to eat healthy. You know eating organic food is good for you but you can’t figure out if those organic ice cream cones are worth the $9.99 or if they are truly going to give you god-like abs.
Organi-phobe– You think organic food is too expensive and you have decided against “wasting” your money on a label. An apple is an apple is an apple, right?
I am confronted with this confusion often as a Health Coach. Here is my take on these two confused individuals.
Let’s set the stage:
The Organi-curious individual says to me, “You eat all organic, right?”
Ah. Yes. Well, Sometimes. Short answer, YES.
The world of organic food isn’t black and white, yes or no. There is a big confusing, fuzzy gray area that people find themselves lost in when walking through the grocery store. It raises the question,
“Do I have to buy everything organic?”
Organic means better for you but that doesn’t necessarily mean good for you in and of itself. Remember: cocaine and heroin are technically organic.
Wow extreme example. Disclaimer: I do not endorse the use of cocaine and/or heroin, no matter HOW organic they are.
The organi-phobe might say, “I just can’t eat like that. It’s too expensive!”
This is a good one. I hear this excuse from friends, family members and clients alike.
YES, it is an excuse.
Hear me out.
You have to buy food anyway, right? I mean, you gotta eat.
You have a choice between chemically laden products that could potentially increase your risk of health complications, or a product that is free of pesticides, herbicides and other man made chemicals*.
*I should mention that I am referring to PRODUCE here. Fruits and vegetables that don’t come in a package or box.
If you want to choose organic cereal, cake, candy and soda for your family, you will certainly pay out the ass for those products. Yes, the ingredients used to make these products are “cleaner”, but organic sugar is still sugar. Lets be real, people. *
Sometimes, the cleaner, organic option IS MORE expensive than it’s pesticide filled counterpart.
So how do you make the most educated choice that is also easy on your wallet?
Ah, I’m glad you asked.
My (not so) secret shopping weapon:
This is the list of produce ranked by pesticide residue data. The dirty dozen (plus) is the list of produce you should always buy organic. The clean fifteen is the list of produce that tested the least amount of pesticide residue, therefore you do NOT have to buy them organic.
Here is what I recommend:
- Become familiar with the list! Recognize the products your family consumes the most and purchase accordingly.
- Choose produce from both lists each week to stretch your dollar
- Focus your attention on organic produce and meats vs. organic processed packaged foods and SAVE
- Befriend your local farmer! Buying seasonal and local produce can make ALL the difference in taste and quality. Plus, you are able to ask the farmer himself about the growing process on his farm.
Now! I want to hear from YOU!
Do you use the Dirty Dozen and Clean Fifteen List when you shop?
Did this post provide some clarity for you regarding organic shopping?
Leave me a comment below and tell me all about it! I’d love to hear from you!
If you are still confused and need some more help reading labels, decoding health claims and navigating the grocery store, shoot me a message over at Sam@nourishingnomswithsam.com with your Name, Email and tell me whats on your mind!
I get it.
You don’t want Valentine’s Day to end.
You want to keep the sweet chocolate embrace going beyond the 14th of February…
…or you just want to keep the loving going.
Either way, a healthy, decadent dessert is an excellent way to kill these two birds with one stone.
You get your chocolate fix while your loved one gets a nourishing, love-filled pudding because chocolate. That’s the reason. It speaks for itself.
My friends, I give you… THE EASIEST DESSERT IN THE WORLD
Plus A VIDEO to show you how freakin’ EASY this dessert is.
5 Minute Chocolate Raspberry Pudding
Recipe by Samantha Rispoli
2 ripe avocados
1-1.5 cup frozen raspberries
1-2 Tbsp maple syrup (or liquid sweetener of your choice)
1/4 cup cocoa powder (I used raw cacao powder)
Super Fancy Garnish:
shaved dark chocolate
1. Blend all ingredients in a food processor until smooth.
2. Spoon into super sexy glasses or bowls and garnish with Super Fancy Garnishes.
3. Enjoy the chocolate goodness with someone you love and get the good feeling juices flowing!
4. Eat it. See? Told you it was easy, the fourth step is eat the damn thing. Wait, are you still reading this?
How are you keeping the love going beyond Valentines Day?