organic

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


 

 

The Garlic eSCAPE

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It’s summer time and I am up to my ears in garlic scapes.

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I literally can not eSCAPE them.

Yes, that is me drowning in a swamp of scapes.
This really happened.

(the photo happened, I didn’t actually drown)

I recently had an opportunity to provide some Nourishing Noms for a beach photo shoot with other local vendors, but the recent torrential rain forced us to reschedule, leaving me with more food than I knew what to do with!

I had teamed up with Casco Bay Organics to provide me with some local, organic produce for the shoot and they were SO GENEROUS with their veggies. Not only did I get my weekly produce box delivered, but they supplied me with all sorts of produce and herbs to showcase at the shoot. I was able to cook and save most of the food I received, but I still had this shopping bag overflowing with garlic scapes that I had to use up. So what did I decide to do?

MAKE PESTO, obviously.

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Actually, that might not be so obvious. It turns out, the same day I received my weight in scapes, my aunt had brought me some scapes from her garden with the complaint that she had no idea what to do with them!

Well, dear friends. Here is a basic Vegan Garlic Scape Pesto you can use to feel oh-so-fancy this summer. So grab some scapes, check out Casco Bay Organics if you’re in the Portland area and enjoy some seriously Nourishing Noms!

Garlic Scape Pesto

(Vegan, Dairy-Free, Grain Free)

Ingredients:
1 bunch garlic scapes, chopped (8-10 stalks)
1/2 cup fresh basil leaves
1/4 cup fresh parsley
3 tbsp almonds (I’ve had great results with hemp seeds as well!)
1/2-3/4 cup olive oil
3 tbsp  nutritional yeast
Sea salt
Pepper
Directions:
1. Trim the knobs off the ends of the garlic scapes and rough chop the stalks.
2. Toss scapes, basil, parsley and almonds into a food processor and whirl on high, scraping down the sides periodically.
3. Begin to slowly drizzle olive oil while processing.
4. Add nutritional yeast, salt and pepper and blend until you reach your desired consistency. I prefer mine chunky and less oily.
5. Serve on grilled chicken or fish, toss with zucchini pasta for a delicious raw dish or you could even use this pesto as a dip for chips and veggies!
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Show me your summer pesto recipes on Instagram by tagging ME–

@NourishingNomsWithSam and using the hashtag #Nourishingnoms !

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

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

Sunday Pancakes + WTF Are You Waiting For?

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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

#eatyourgreens March Challenge

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“Say it with me… SUNLIGHT!”

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 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.

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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!

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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.

You In?

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!

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WHOA……need some ideas for green foods?  I got you, baby!

broccoli

spinach

kale

peppers

arugula

watercress

bok choy

avocado

collards

tomatillos

basil, cilantro, rosemary, thyme

green onions

cucumber

zucchini

green apple

chard

artichokes

asparagus

brussel sprouts

cabbage

endive

green beans

peas

lettuce

okra

seaweed

……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!

XoxO