breakfast

Sunday Pancakes + WTF Are You Waiting For?

Posted on

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?

 REALITY CHECK:

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.

SOLUTION: FIBER+FAT

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

vanilla extract

sea salt

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:

  1. Whisk pancake ingredients in a bowl  until smooth.
  2. Heat a small frying pan with coconut oil over medium low heat.
  3. Pour batter into frying pan and swirl until batter covers the bottom of the pan.
  4. Cook until edges become firm and golden.
  5. Flip pancake and cook another 3-4 minutes on the other side, until golden.
  6. 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.

SO. EASY.

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.

Enjoy!

XoXo

Advertisements

The Raisin Bran Diet + Organic Clarity

Posted on Updated on

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.
His answer?
ORGANIC …raisin bran

raisin-bran-organic-cereal-40387

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.

unnamed

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?”

Short answer: NO

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:

The Dirty Dozen and Clean Fifteen List

 

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.

dirty-dozen_clean-fifteen

 

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!

Green Eggs with Sam Scram

Posted on Updated on

When I named this breakfast feast two years ago, I thought I was the most clever son of a gun on the PLANET.

still do. 

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”.

Unknown-2

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.

EGGS

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.

AVOCADO

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

4 eggs

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)

Thescramble

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!

–Sam!