WTF do we eat to be healthy NOW?
Will it change tomorrow?
Will there ever be a straight answer?
WHAT IS THE SECRET?!
You know the secret.
YEAH man. Only YOU know the key to YOUR body’s happiness. The trick is trying to listen to your body’s signals and messages.
For me, cutting out all grains (even gluten free ones) and eating on the lower starch side helped me lose the weight I needed to relieve my back pain and feel more vibrant. I have also successfully maintained my healthy weight and kept pain at bay by re-introducing some starches in moderation.
This took a little trial and error. It wasn’t always easy, but what I learned about my body and digestion was immeasurable.
I can now say “no thanks” to foods that will make my belly feel all bubbly and uncomfortable. This isn’t because I think it might be a “BAD” food, but because I have physically felt the discomfort or seen my bodes’ reaction to consuming it. That message hits home a little harder than simply knowing calories, fats, protein, carb counts. Yes, your healthy froyo might only have 3 grams of fat and 50 calories, but how are you going to FEEL after you eat it?
Let me say this: I do not judge anyone for eating differently than I do.
Really. I know healthy means different things for different people. I am a firm believer in FOOD as FUEL and the highest quality fuel for your body is the BEST. For me, grains make me tired, sluggish, bloated and hungry. For others, it’s their best form of protein and energy.
I pride myself in being fluent in nutritional know how so I can help others navigate these waters with support and accountability. I love sharing my passion for food and cooking and inspiring others to find their personal vitality.
I share with you a bread recipe I adapted from a recipe I saw here a few years ago. It’s grain and gluten free, but even the most die-hard gluten-ites have raved about this bread.
I make a batch of this bread for dipping in soups, having as toast with breakfast, and using as breadcrumbs for other recipes. This particular recipe is so versatile, I use it as my GO-TO pizza crust. That recipe will be for another time.
For now, please enjoy this Flaxseed Focaccia and feel free to make it your own. Share your experience below and let me know how you liked it!
Rosemary Shallot Focaccia Bread
2 cups ground flax seeds
6 egg whites
5 tbsp olive oil +1 tbsp reserved
1/2 tbsp baking powder
2 tsp truffle salt (garlic salt works great)
1 tbsp onion powder
1/2 tbsp garlic powder
1/2 cup water
1 shallot, sliced
2 tbsp fresh rosemary, chopped
Preheat the oven to 350 degrees and grease a baking sheet.
1. In a large bowl, sift dry ingredients together and create a well in the center.
2. Crack whole eggs into the center of the well, add oil, water and rosemary. Whisk with a fork, scraping down the sides of the bowl and incorporating all the dry ingredients.
3. In a separate large bowl, beat egg whites until stiff peaks form. This can take 5-8 minutes beginning on a lower setting and slowly increasing the speed.
4. Take a large scoop of egg whites and gently fold them into the flax batter to lighten it up. You should no longer see any white in the batter beforeadding the remaining egg whites. The goal is to continue folding the whites in without letting them “fall” to a soupy consistency.
5. Gather flax dough onto a greased baking sheet and pat into a circle. Top with sliced shallots and drizzle remaining tablespoon of oil on top. Sprinkle with sea salt.
6. Bake bread 35-40 minutes. Remove from oven and allow to cool before slicing.
Feeling a little conflicted about what to eat to feel good? Drop me a line here in the comments or over at Sam@NourishingNomswithSam.com and lets talk about it!
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!