Hmmm. Sounds cool, huh?
IT IS and I’ll tell you why:
Eating intuitively CHANGED MY LIFE.
It helped me rebuild my broken relationship with food and my body.
What is it, exactly?
Intuitive Eating is a nutrition philosophy based on the premise that becoming more attuned to the body’s natural hunger signals as a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods.
Duh, right? Like, it seems so obvious.
It actually took me a little while to “hear” my body talk to me, though.
It started with the decision to cut out processed foods, grains, dairy and sugar. I was simultaneously treating leaky gut syndrome, trying to lose weight, and feel more energized.
I accomplished all of of those goals in 8 months and was feeling better than ever! When the seasons changed, however, I noticed my body craving some foods I had “cut out” of my new healthy eating approach.
I remember my brain signal a sting of worry about eating my favorite foods in the world, pumpkin, sweet potatoes and squash.
“But SAM, the CARBS! You will surely gain all the weight back when you eat CARBS again!”
Thats when stuff REALLY clicked.
Why on EARTH would I deprive myself my favorite foods? I mean…
A. They were vegetables.
B. They were in season a.k.a. SUPER FRESH
C. I never felt full when I deprived myself of what my body craved.
It wasn’t long before I was checking in with my body ALL THE TIME to answer the age old question,
“What am I hungry for?”
I started noticing the way my body responded to foods. I took my time with meals, I slowed down and enjoyed myself. I stopped labeling foods by “low carb”, good or bad foods and started recognizing foods by the good vibes they gave me. I call these guys “high vibrational foods.” They are living foods that raise your energy levels and make you feel AMAZING.
And you know what? I’ve maintained my weight and energy levels the whole time. I’ve transformed my relationship with food and am free from the stress and worry over “eating healthy.” I’m filling up on good food vibes and having a good chat with my body every time I do.
I have also made it a part of my Wellness Coaching practice to teach others to explore Intuitive Eating techniques and learn how they can build a better relationship with food.
If you are interested in taking a new approach to a healthy lifestyle, contact me at Sam@NourishingNomswithSam.com and lets chat!
Sunflower Seed Cheese
Recipe by Samantha Rispoli
1 cup soaked raw sunflower seeds (soak in water 2 hours)
2 tbsp hemp seeds
1/4 cup water
1 1/2 tbsp nutritional yeast
1 1/2 tbsp lemon juice
2 tsp garlic powder
1 tsp truffle sea salt
1. Drain water from soaked sunflower seeds and place seeds in a food processor.
2. Puree seeds with remaining ingredients until creamy.
3. Adjust seasonings to your taste.
This cheese is a flavorful dairy free vegetable dip, salad topping or substituted for cheese on your favorite pizza! Get creative and add some fresh herbs and spices to make it your own! I love stuffing this cheese in avocados and eating it with my greens!
Enjoy your food, my friends!
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!
“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!
Every year, Al and I find ourselves saying the same thing.
“We don’t go big for Valentines Day”
and yet, every year, we exchange love notes, prepare a special dinner or make eachother healthy treats.
It is so very nice to enjoy a special day with your best friend. It never hurts to be reminded that you are loved.
Today I offer you two recipes that can be made at the same time. I blend my own coconut butter, so I used one bag and split the batch in half to make two flavors. BOOM.
Mint for him, Orange for me.
These babies are dairy free and low sugar.
If you are looking at this recipe and you’re NOT interested in making your own chocolate, I would suggest melting chocolate chips and using that instead.
Lily’s or Enjoy life are brands I have used before.
For those of you who know me, you know sugar and I don’t get along.
For this recipe, I set out to make it completely sugar free. Unfortunately, the intense dark chocolate really needs a powerful sweet flavor to balance it out. I knew stevia alone wouldn’t cut it, so I reached for my maple syrup. PERFECT touch.
I encourage you to use silicone molds for these candies. They make it a hell of a lot easier to remove the candy once they are hardened.
Enjoy this recipe and have a nourishing Valentines Day!
Cream Filled Chocolates
Recipe by Samantha Rispoli
½ cup coconut butter
½ small ripe avocado
2 tsp peppermint extract
1/2 tsp liquid stevia
salt to taste
½ cup coconut butter
½ cup fresh squeezed orange juice
1 tsp orange zest
½ tsp liquid stevia
¼ tsp salt
recipe adapted from Wellness Mama’s recipe here
1 cup cocoa butter
½ cup raw cacao powder*
½ cup dark cocoa powder*
1 tsp liquid stevia
2 Tbsp organic maple syrup
¼ tsp sea salt
¼ tsp vanilla bean powder**
*Could combine these to 1 cup cocoa powder. I prefer a darker chocolate, so I used ½ cup dark cocoa
**Could use vanilla extract
THE MINT FILLING
To begin, I blended 1 bag of shredded coconut to make coconut butter. Alternatively, you could melt 1 cup of coconut butter and divide into two bowls.
- For the mint, add ½ avocado, peppermint, stevia and salt to coconut butter and mix until combined. Green color will be uniform. Taste and adjust sweet to your liking.
- Place bowl in the fridge to firm up, 15 minutes.
THE ORANGE FILLING
- In a separate bowl, combine remaining ½ cup coconut butter with orange juice, zest, stevia and salt.
- Place bowl in fridge to firm up, 15 minutes.
- Melt cocoa butter in a bowl over simmering water (double boiler) until melted.
- Whisk in cocoa powder, stevia, maple syrup, vanilla and salt. Taste and sweeten to your liking.
- Pour liquid chocolate into molds until half full.
- Place molds in the freezer to harden.
- When chocolate is firm, remove from the freezer and remove coconut fillings from fridge. Using ½ teaspoon scoops, spoon filling into molds. Repeat until all molds are filled.
- Cover molds with remaining chocolate and return to freezer until firm, about 10 minutes.
Enjoy with your sweetie!
Video Posted on Updated on
Christmas snuck up on me this year and I haven’t made a single Christmas cookie.
Actually, I haven’t felt like baking cookies this year but I’ve got an abundance of avocados ripening on my counter so I thought I’d share my favorite healthy truffle recipe with you!
You can tailor this recipe to your needs. I chose to use Lily’s brand dark chocolate chips, which are sweetened with stevia, for this recipe. I also love to use unsweetened chocolate and sweeten with whatever tickles my fancy that day.
The flavor possibilities with this recipe are endless! I made chocolate orange and peppermint truffles, but you can make mexican chocolate, raspberry, coconut, etc.
Annnnnd for an added bonus, I’ve included the link to the video I made of me MAKING THESE TRUFFLES. Enjoy!
Chocolate Avocado Truffles
By Samantha Rispoli
3/4 cup dark chocolate chips (or 6 oz unsweetened chocolate)
1 ripe organic avocado
1/4 tsp pink himalayan salt
2 Tbsp fresh orange juice
1 Tbsp orange zest
(1 tsp liquid stevia, 1/4 cup coconut sugar, or what ever sweetener you choose to use if working with unsweetened chocolate)
cocoa or cacao powder, shredded coconut, cacao nibs, chopped goji berries, chopped nuts for coating the truffles
Replace orange juice and zest with:
Mint Chocolate- 2 tsp peppermint extract
Cinnamon- 1 tsp vanilla extract, 1 tsp cinnamon
Raspberry Chocolate- roll batter around a frozen raspberry
Mexican Chocolate- 1 tsp cinnamon 1 tsp chili powder
Begin by melting chocolate in a double boiler. If using unsweetened chocolate, add sweetener in at this time.
Mash avocado with a mixer until smooth. Pour melted chocolate in and mix until there is no more green and “batter” is smooth.
Add your flavors and salt!
Transfer batter mixture to a bowl and place it in the refrigerator for 20-30 minutes until firm.
When batter is firm, take spoonfuls and roll into smooth balls. Roll truffle balls into preferred coatings and return to the fridge until you are ready to blow your friends and family away with these decadent truffles!
I hope you have a fabulous holiday!
When I named this breakfast feast two years ago, I thought I was the most clever son of a gun on the PLANET.
I don’t know about you, but I go through food obsessions for periods of time. I made this scramble one day and could NOT live without it for a week straight. I ate it almost every morning.
I am notorious for going ham when I find a delicious marriage between ingredients in my mouth. It results in my fiancé commenting
“You know, if you keep eating xxx, you’re going to turn into a xxx”.
And so, here we are. I’m about to share with you a mind numbingly easy recipe that is both satisfying and scrumptious. I fell in love with this dish not only for flavor, but for some kick ass benny’s that come with the delectably healthy ingredients.
yeah, man. EGGS. Get that good shit. CAGE free ORGANIC pasture raised EGGS. YEAH they are worth the money. These babies are a solid source of protein in the morning, coming in HOT with 6 grams EACH to help regulate that blood sugar level. Regulating blood sugar keeps you from crying over a box of doughnuts in the office at 10 a.m.
Eggs also bring my homeboy CHOLINE to the table. This stuff is KEY to brain development and nervous system function. Want to be the smartest person alive? Then get these eggy noms in your face ASAP.
Wanna have glowing skin? Want to prevent cancer? Want your triglyceride levels to punch your doctor in the face at your next appointment?
Do I need to even elaborate on how nourishing this nom is? If you never want to feel your stomach try to eat itself out of starvation again, then eat more AVOCADOS. The fat content of this green goddess is at an outstanding 15 grams. These are the kinds of fats that NOURISH your brain and tell your hunger pains to SHUT UP.
Potassium. EVER HEARD OF IT? This buttery fiber fat bomb is packing some serious potassium.I am certain you are currently not getting enough of this vital nutrient that can prevent you from DYING OF A HEART ATTACK.
And this is just a taste of the massive nutritional benefits you gain from consuming these nourishing love nuggets. Shall we continue on to the recipe?
Green Eggs with Sam Scram
By Samantha Rispoli
(NO I don’t have a picture of this glorious dish because scrambled eggs don’t photograph well.)
1 Tablespoon oil of choice, grass fed butter or ghee to grease the skillet
1 lusciously ripe avocado.
1/2 teaspoon pink himalayan salt
1/4 tsp ground black peppercorns
Optional but DELICIOUS: No sugar added SALSA (homemade is best but if you are going to buy a jar at the store, do yourself a favor and make sure the ingredients don’t include junky additives)
1. Heat oil in a skillet on medium low heat. Slice avocado in half and discard pit. Using a knife, cube avocado and set aside.
2. Crack the eggs into a bowl and whisk it, whisk it good. Pour eggs into pan and use a spatula to move and scrape eggs as they cook. After 2 minutes, toss the avocado cubes in and season eggs with salt and pepper. Continue to move and scrape eggs around the pan as they cook about another minute.
3. At this point, I turn off my burner and allow my eggs to continue to cook in the warm pan to my liking. This method works well if you love perfectly soft scrambled eggs! Enjoy with a friend, as this is a big, nutrient dense dish. Might be too much for one person to handle.
Plus it’s so lovely to make breakfast for someone else.
Go be lovely today!