healthy

Bean-Free Beet Hummus

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I pride myself in utilizing what gems remain in my fridge the day before grocery shopping or produce delivery.

 

It’s like my own personal IRON CHEF challenge to create a gourmet (or just edible) dish from the depths of my crisper drawers.

 

I live for this shit.

 

Seriously. This is where my creativity flourishes.

 

 

 

“WTF can I do with a bunch of week old beets, endless summer squash from the garden and the 2 tons of lemons Al keeps buying each week because he is on a ‘lemon kick’ “

(I swear it’s like he’s having pregnancy cravings)

 

 

So, here I am, currently trying to simultaneously clean the fridge and use up what I’ve got left and it HITS ME.

BEET HUMMUS.

Ya’ll…

I have been meaning to make beet hummus for a while now because of a few reasons:

1. How beautiful is hot pink anything?

2. I guess thats just it. I like pink.

Moving on…

I made this recipe with summer squash because it’s a neutral flavor and I have so much of it!

Plus, it makes this dip paleo-friendly, which is also a plus (hello happy belly).

Pair this gorgeous hummus with raw veggies or your favorite grain-free crackers for a fabulous summer dish that will certainly blow the pants off all those half-assed packaged hummus haters.

 

 

Follow me on Instagram to watch my recipe video of this dish! @NourishingNomsWithSam

 

Bean-Free Beet Hummus

Recipe By: Samantha Rispoli

1-2 medium summer squash, roughly chopped

IMG_76082-3 roasted beets, peeled and chopped

1 Tbsp garlic, minced

1 lemon, juiced

3 Tbsp tahini
1/2 tsp Garlic Sea Salt

1/2 tsp Cumin

1/4 tsp Pepper

Water as needed

 

 

Directions:

  1. Roast the beets ahead of time. 400 degrees on the oven, pop em in and bake until fork-tender. BOOM.
  2. Add all ingredients into a food processor and whizz until smooth.
  3. If hummus is too thick, add a little water to get things moving in there.
  4. Admire the pure pink beauty of the contents of your processor. Ahhh…
  5. Season to taste and serve with dippable snacks. HOLLA!

 

Alright, enjoy this recipe and feel free to comment below with questions, concerns or to tell me how you liked this recipe!

 

Xo Sam

@NourishingNomsWithSam


 

 

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Chocolate Cherry Bliss Balls+Golden Ratio Protein Blends

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I’ve got something amazing to talk about today.

GOLDEN RATIO PROTEIN POWDER.

This stuff is pure MAGIC.

Golden Ratio was created by my friend and mentor, celebrity trainer Bizzie Gold. Bizzie also created BUTI Yoga, a practice I’ve been devoted for 2 years now. After training with Bizzie in L.A. over the last few months, I became hooked on Golden Ratio and felt inspired to experiment in the kitchen with this life-changing product!

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Golden Ratio might be my favorite protein powder in the world for a few reasons:

  • It tastes amazing. UH-MAY-ZING!
  • It’s grain and dairy free
  • It contains COLLAGEN, beneficial for joint health, gut health and supports healthy hair, skin and nails!
  • Did I mention the TASTE?
  • It’s affordable
  • It uses no artificial sweeteners<—-HOLLA!

No, I’m not a body builder who lives off protein powder, but I am a chick who enjoys quality products that taste great and deliver epic results. Golden Ratio accomplishes all that and MORE in my opinion, which is why I enjoy using it in different recipes as well as in my daily morning routine.

Today, I’m featuring a perfect summer treat recipe using Golden Ratio Chocolate Bliss Protein Blends. Golden Ratio pumps up the protein in these little bliss balls, keeping you super satisfied and energized without weighing you down.

Chocolate Cherry Bliss Balls

refined sugar-free, dairy free and grain free  treats


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Ingredients:

1 cup dates, soaked for 1 hour

1/2 cup almonds

1/2 cup coconut flakes

2 tablespoons cacao powder (cocoa works)

1 scoop Golden Ratio Chocolate Bliss Protein Blends (optional)

1-1 1/2 cups pitted cherries

additional cacao powder, coconut flakes or cacao nibs for rolling

 

Directions:

1. Place almonds in a food processor and pulse on high until coarsely chopped.

2. Remove dates from water and add to the food processor. Grind dates and almonds together on high until combined.

3. Add coconut, cacao and Golden Ratio Chocolate Bliss if using and continue mixing on high, scraping down sides of the processor as you go.

4. Begin to mold tablespoon sized amounts of chocolate “dough” around cherries, rolling with your hands to fulling surround each cherry.

5. Roll each bliss ball into your choice of toppings and set in the refrigerator until ready to enjoy!

To learn more about Golden Ratio and see all the other AWESOME products they offer,

CLICK HERE!

 

Enjoy these super easy bliss balls and don’t forget to tag me, @NourishingNomsWithSam on Instagram with your #NourishingNoms!

 

XoxSam

 

Emotional Eating+Action Plan of Attack

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Emotional Eating

If you’ve ever binged on ice cream and chips after a stressful day or heart crushing break up, you know what I’m talking aboutEmotional-Eating-A-Diet-and-Weight-Loss-Difficulty

Emotional hunger can feel a lot like physical hunger.

The difference is emotional hunger comes on suddenly and feels endless, making it difficult to satisfy with physical food.

Life is stressful. Things get weird, emotions run high and low. Our body’s can’t properly digest food and assimilate nutrients if it’s on a constant emotional roller coaster.

—->REAL TALK<—-

Trying to fill an emotional void with physical food results in overeating, digestive upset and weight gain. Not to mention the mental exhaustion from the cycle of guilt and anxiety regarding your food cravings and choices. 

Emotional hunger can be sparked from any number of scenarios, such as boredom, social  influence (family or friend gatherings), or it could be a learned behavior from childhood (this is a big one—I’ll post about this topic separately).

WTF DO WE DO?

I’m glad you asked. Lets just break this down and shine light on the subject in a different way:

1. Chiggity check yourself before you wreck yourself.

Bring awareness to the behavior by being PRESENT in the moment. Taking deep breaths makes this easier.

Check in with your body. CONNECT with your body.

How are you feeling? What just recently happened to cause you to feel this way?

Check your emotions, stress level,  and take notice of recent changes in your environment that could have created this type of response in your body.

Once you can recognize your emotions (stress, anxiety, anger, sadness, etc.), you will be able to make the distinction between PHYSICAL hunger and EMOTIONAL hunger in your body.You are in complete control of your emotions.

2. Deal with the emotion outside of the kitchen.

Dance it out, talk it out, walk it out. Write about it. Sing about it.  If the source of this emotional response is something that can not be changed or fixed by you NOW, you can focus on finding a new outlet for dealing with this emotion like those listed above.

If the problem that invoked this emotional response occurs daily as part of your personal routine, you gotta nip it in the bud like YESTERDAY. This could be an imbalance in any area of your life, such as your relationships, career, education, health, joy or spirituality. When you can pinpoint what areas of your life need strengthening and balance, you can formulate an action plan of attack.

I love to help people form action plans to find more balance in life. For more information about working with me, email

Sam@NourishingNomswithSam.com

3. Give yourself a break. Self Care Comes First!

Practicing self care allows you to recharge your mental batteries. You deserve time for yourself every day! Make it happen with:

Meditation, walks in nature, spa days, unwinding activities (away from the computer, television and phone), exercise, journaling, crafting, and any other activities that get more “zen” into your day.

Be gentle with yourself. Give your body and mind some time to adjust. There is no use in punishing yourself for giving into emotional eating. Use this opportunity to explore your body mechanics and check in to make sure you are living your life to the fullest.  

Thanks for reading! Comment below if this hits any chords with you.

—–> Email me at Sam@nourishingnomswithsam.com to get deep and break the emotional eating cycle with support!

Intuitive Eating Approach+Cheese Recipe!

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Intuitive Eating.

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

DIRECTIONS:

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.

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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!

Love, Sam

Sam@NourishingNomswithSam.com

Idk, My BFF Food?

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A few days ago, I posted this video.

TRUTH:

Food wasn’t always my friend.

I used to beat myself up if I strayed from my diet.

One pretzel could bring down all of my progress in a single crunch.

My mood: DEPRESSED

My diet: SHOT

Why was I so weak?

Where was my willpower?

How can I ever come back from this mistake?

 

WHOA. If you are resonating with this topic right now I want you to take a deep breath.

 

In…

and out….

 

Shaming yourself for your food choices doesn’t make you feel good and it certainly doesn’t help you lose weight.

 

It’s mentally taxing to and physically exhausting to obsess over food. Your body becomes stressed when you feel guilt or shame.

 

Stress leads to a plethora of physical problems, such as:

Low energy

Aches and pains

Digestive upset

Headaches

Loss of sexual desire (!!!!!)

Lowered immune system

Weight gain

This is because when the body feels stress in any form, it shuts down and activates fight or flight mode. This can raise cortisol levels, the stress hormone released by the adrenals, which floods the body with glucose (energy)that allows the body to be ready for ACTION (face the beast or run for your life) 

If the body is constantly feeling stress in the form of guilt, shame, worry, or every day stressors and these perceived “threats” never goes away, the body can become physically and mentally exhausted while bodily functions become disrupted.

My advice?

Take a breath and remember these truths:

Another day will come, and with that day comes another chance to enhance your well being with a better food choice.

 

That one bowl of gluten or slice of sugar pie won’t make you less of a person.

 

The act of eating should be a pleasurable one. Savor the flavor, inhale the magnificent aromas and be reminded of the divine miracle it took for this food to be in front of you.

 

Food is fuel. It is a necessity to live a vibrant, energetic life. Your tank might require premium while your friends’ function on regular. Learn what fuel makes YOU feel good inside and out and repeat QD prn. (every day as needed)

You are enough. You are worthy.   You are beautiful now in this moment.


Now I want to hear from you!

Have you felt guilt or shame over a food choice you made?

How do you view food now? 

Tell me more in the comment section or email me at Sam@NourishingNomswithSam.com to chat.

Flaxseed Focaccia Bread + The Secret to Health

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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.

It’s YOU.

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

Image-16 egg whites

2 eggs

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

Directions

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.
IMG_57502. 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.

IMG_57514. 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. photo-4
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!

Build A Bomb-ASS Salad

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I like a Big Salad. 

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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?

HELL YEAH.

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.

Choose from:

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.

Choose from:

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.

Choose from:

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

Directions:

  1. Whisk dressing ingredients in a bowl or shake to combine in a bottle.
  2. 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

Directions

  1. In a large bowl, add kale, avocado, lemon juice, salt and pepper.
  2. Massage ingredients together with hands for 2 minutes.
  3. 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

Directions:

  1. In a bowl, whisk together dressing ingredients.
  2. In a large bowl, toss together salad ingredients with ginger dressing until coated.
  3. 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!

Xo Sam