Natural Whole Foods Expert Archives - ig2go

The Superior Loaf: Unveiling Science and Nutrition of Sourdough Bread

When it comes to choosing the right bread, sourdough stands out for its unique taste and health benefits. This guide aims to demystify sourdough bread, uncovering the science behind its fermentation process and explaining why it might be a healthier choice compared to other breads. We’ll explore its nutritional advantages, delve into its characteristic tangy flavor, and shed light on why it’s worth choosing at your local bakery or café. Whether you’re a health-conscious consumer or a food enthusiast, understanding the benefits of sourdough can help you make more informed decisions about your diet.

What is Sourdough Bread?

Sourdough bread has a rich and storied history, tracing its roots back thousands of years. It’s believed to be one of the oldest forms of grain fermentation in the world, with evidence suggesting that ancient civilizations in the Middle East were making a form of sourdough as far back as 5000 BC. This traditional bread-making method then spread through Europe, becoming a staple in cultures from France to Germany to Italy.

The cultural significance of sourdough bread cannot be overstated. It was a key staple for pioneers and miners during the American Gold Rush, while indigenous cultures in Canada and Alaska also utilized natural fermentation techniques to create their own versions of sourdough products. Today, sourdough bread is appreciated worldwide for its unique flavor and artisanal nature.

In its simplest form, sourdough bread consists of three basic ingredients: flour, water, and salt. What differentiates sourdough from other breads is not the ingredients themselves, but how they’re used. The secret lies in the sourdough starter, a fermented mixture of flour and water teeming with wild yeast and bacteria.

The Science Behind Sourdough

When you mix the starter with more flour and water to make your bread dough, the yeast and bacteria get to work. The yeast ferments the sugars in the flour, producing carbon dioxide gas. This gas gets trapped in the dough, causing it to rise and resulting in the airy texture we associate with bread.

But it’s the bacteria in the sourdough starter that truly set sourdough apart. These bacteria also ferment the sugars in the flour, but instead of producing carbon dioxide, they produce lactic and acetic acid. These acids are what give sourdough bread its distinctive tangy flavor.

The lactic acid bacteria found in sourdough starter belong to the same family of bacteria that ferment other foods like yogurt, cheese, and sauerkraut. However, in sourdough, they create a unique flavor profile that’s not found in breads leavened with commercial yeast alone.

Comparatively, most commercially produced breads use cultivated yeast for a faster, more predictable rise. These breads lack the complexity of flavor that comes from the fermentation process in sourdough. Moreover, they don’t benefit from the acids produced by the bacteria, which not only contribute to flavor but also act as natural preservatives, giving sourdough bread a longer shelf-life.

So, while the ingredients list on a loaf of sourdough and a loaf of commercially produced bread might look similar, the processes used to make them, and their resulting flavor, texture, and shelf-life, are vastly different. It’s the fermentation process, the presence of wild yeast and lactic acid bacteria, and the time required for this natural leavening to occur that make sourdough bread truly unique.

The Benefits of Natural Yeast Fermentation

Choosing sourdough bread over commercially produced breads can offer several nutritional advantages, many of which stem from the natural yeast fermentation process.

One of the key benefits of sourdough bread is its potential for easier digestion. The lactic acid bacteria present in the sourdough starter pre-digest some of the flour during the fermentation process. This means that your body has less work to do to break down the complex carbohydrates found in the bread. It’s also believed that these bacteria help to degrade gluten, the protein in wheat that can cause digestive problems for some people.

The natural fermentation process that occurs in sourdough bread can also have significant benefits for gut health, particularly when it comes to nutrient bioavailability. Bioavailability refers to the body’s ability to absorb and use nutrients. During fermentation, the lactic acid bacteria in the sourdough starter break down some of the phytic acid found in wheat. Phytic acid can bind to certain minerals in the gut, such as iron, zinc, and magnesium, and reduce their bioavailability. By breaking down the phytic acid, sourdough fermentation can potentially improve the bioavailability of these important minerals, aiding their absorption and utilization in the body.

Another nutritional advantage of sourdough bread is its lower glycemic index (GI). The glycemic index is a measure of how quickly a food causes your blood sugar levels to rise. Foods with a lower GI are beneficial as they result in a slower release of glucose into the bloodstream, which can help to maintain more stable blood sugar levels. The lactic acid produced during the fermentation process can modify the structure of the starch in the bread, resulting in a lower GI compared to breads made with commercial yeast.

Beyond these nutritional benefits, the natural fermentation process also enhances the shelf life of sourdough bread. The acidic environment created by the lactic and acetic acid helps to prevent the growth of mold, meaning that sourdough bread tends to last longer than other types of bread without the need for preservatives.

For individuals with certain dietary restrictions or sensitivities, sourdough bread may also be a more suitable choice. For example, some people with sensitivities to gluten find that they can tolerate sourdough bread better than other types of bread. However, it’s important to note that sourdough is not suitable for those with celiac disease, as it still contains gluten.

Sourdough: A Versatile Delight

Sourdough bread is a versatile staple that can elevate a variety of meals, thanks to its unique flavor and texture. Its hearty nature and tangy taste make it a perfect companion to a wide range of foods.

Starting with breakfast, a slice of toasted sourdough paired with avocado and a sprinkle of sea salt makes for a nutritious and satisfying start to the day. Or consider it as a base for a classic eggs Benedict, where its tanginess can balance the richness of the hollandaise sauce.

Moving on to lunch, sourdough is the ideal bread for sandwiches. Whether it’s a classic tuna melt, a BLT, or a vegetable-packed hummus sandwich, sourdough’s sturdy texture holds up well, ensuring your sandwich doesn’t become soggy.

When it comes to dinner, sourdough can be an excellent side to a hearty soup or stew, perfect for dipping and soaking up broths. It’s also ideal for bruschetta, topped with fresh tomatoes, basil, and a drizzle of olive oil.

But sourdough’s versatility doesn’t stop at savory dishes. It can be used in sweet applications too. Think French toast, where sourdough’s firm texture allows it to soak up the egg mixture without falling apart, or bread pudding, where its tang can balance the sweetness of the dessert.

Moreover, the variety of flavors and textures achievable with sourdough is impressive. By using different types of flour in the sourdough starter and dough, bakers can create a range of flavors from nutty to sweet. The length of fermentation can also impact the flavor, with a longer fermentation resulting in a tangier bread. The crust’s texture can vary from a delicate, thin crust to a thick, chewy one, while the crumb (the bread’s interior) can range from dense and moist to light and airy.

Local is always better

At Intelligent Gourmet, we are passionate about providing our customers with high-quality, flavorful, and healthful food options. That’s why we are thrilled to work with Gulf Coast Sourdough, an artisan bakery that shares our commitment to quality and innovation. Based in Tampa, a hub of sandwich innovation, Gulf Coast Sourdough crafts unique and at times surprising flavors that elevate any sandwich to a culinary delight. They combine old-fashioned baking techniques with modern tastes to produce loaves that are full of flavor, texture, and character – qualities we feel are often missing in commercial baked goods. Furthermore, their use of natural sourdough starter and unbleached, unbromated flours aligns with our commitment to health and wellness. From traditional tangy sourdough to cutting-edge flavor combinations like turmeric and black pepper, their breads not only pair well with a variety of dishes but also contribute to a more nutritious and satisfying meal. We are proud to carry and use bread from Gulf Coast Sourdough, bringing the benefits and joy of sourdough to our community.

Grab a loaf of Gulf Coast Sourdough next time you’re in our shop, or stop by their store to see everything they offer!

 

 

 

Probiotic vs Prebiotic Foods – How to Incorporate Them Into Your Diet

Gut health affects your overall wellness, and what you eat plays a major role in determining the status of your gut health. Recently, probiotic and prebiotic foods have gained popularity as the savers of your gut health. But what’s the difference between these two, and how can you incorporate them into your diet? 

In this post, we’ll explore the difference between probiotics and prebiotics and give you practical tips on how to add these superfoods to your diet.

Probiotic and Prebiotic Foods – What’s the Difference? 

Probiotics and prebiotics foods are not the same. Probiotic foods contain live microorganisms that improve or maintain the number of beneficial gut bacteria in the body. Prebiotic foods contain non-digestible carbohydrates that serve as food for the beneficial bacteria in the gut.

In short, probiotics are the beneficial bacteria that improve the beneficial microflora in the gut, and prebiotics is the food that gut microflora consume, helping them to grow and thrive. Together, probiotics and prebiotics help support a healthy gut microbiome that is essential for the healthy functioning of the gut. 

How to Incorporate Probiotic and Prebiotic Foods Into Your Diet? 

When you’re taking sufficient probiotic and prebiotic foods, you’ll see significant positive changes in your gut health. If you have no idea which foods are the best to get a good intake of probiotics and prebiotics in your diet, here are some of our favorites:

Sources of Probiotic Foods 

  • Yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are good sources of probiotics.
  • Try adding a spoonful of miso to soups, sprinkling kimchi on your rice, or having a serving of yogurt with fruit and honey to boost probiotics in your diet. 
  • Probiotic drinks, such as kombucha, water kefir, and coconut water kefir, also contain a high amount of probiotics. 
  • You can also snack on probiotic-rich foods like probiotic granola bars or probiotic crackers.

Sources of Prebiotics Foods 

  • Fiber-rich foods, such as whole grains, fruits, and vegetables, are excellent sources of prebiotics.
  • Root vegetables like garlic, onions, and leeks also provide a high amount of prebiotics.
  • Foods like legumes, green bananas, and cooked and cooled potatoes can also be consumed to increase the levels of prebiotics in your diet.

Processed foods are low in fiber and often high in sugar, which can harm the beneficial bacteria in your gut. So, it’s crucial to minimize highly processed foods from your diet if you want to experience the positive effects of probiotic and prebiotic foods.

Tips for Adding Probiotics and Prebiotics Into Your Diet 

Here are some tips that you should remember when you start adding probiotics and prebiotics into your diet: 

  • Aim for various probiotic and prebiotic foods in your diet rather than relying on a single source.
  • Gradually incorporate these foods into your diet to allow your gut to adjust.
  • Be mindful of the serving sizes and pay attention to how these foods affect your body.
  • Always consult a healthcare professional before making any significant changes to your diet, especially if you have any underlying health conditions.

Bottom Line 

Excited to flourish your gut bacteria using these probiotics and prebiotics foods? Pin this post as a reminder, and come visit Intelligent Gourmet to enjoy wholesome food that will help you improve your gut microflora with tasty organic meals. 

Warming Up to Healthy Eating- Lentil Soup

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Was last night the sixth holiday party we just attended? Yes, it surely was. Or perhaps it was the thirteen. I’ve lost count. While I relished every last friend, holiday/new year wish, hors d’oeuvre, cookie & cocktail with gusto, I am now carried away to a more sensible space. Here in Florida it’s a sometimes cold place we call January.

If you are like us and many others, who have spent the last month stuffed with stuffing and tipsy with holiday cheer, January brings with it a promising opportunity for replenishment, balance, and the only way to do that is by giving your body everything it needs to thrive. Lots of healthy foods and vegetables.

But to go right from cookies to carrots in 0 to 60 seconds seems crazy, we believe the body must be eased back into it’s normal patterns gently and reasonably. No fad diets, or pill will have you looking and feeling your best.

At Intelligent Gourmet, we know it’s not about losing weight – it’s about living your best life. That said, for many of us, part of becoming healthier, happier people involves undoing some of the less-great decisions of the last several weeks and, yes, losing weight. Unfortunately, changing your lifestyle doesn’t happen overnight (though one diet claims otherwise)

What matters is keeping your nutrition high, your calories controlled, and your exercise up!

Try working your way back into some better eating habits with a healthy soup packed with protein and vegetables. Here we share with you a recipe for a very versatile lentil soup that you can easily adapt to your families personal preferences and pantry inventory:

Ingredients

  • 1 # package of dried lentils (You can use any kind you like, red, green, brown and black beluga)
  • 1 medium yellow onion, (small diced)
  • 1 large carrots, (small diced)
  • 2 ribs of celery (small diced)
  • 2 cloves of garlic smashed
  • 1 12 oz package of winter squash cubes (available at most grocers)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon yellow curry powder
  • 1/2 teaspoon of turmeric powder
  • 1/2 teaspoon of cumin
  • cayenne pepper
  • 4-6 cups of vegetable or chicken stock
  • 2 hand full of your favorite greens chopped, (kale, spinach, mustard, or chard)
  • juice of 1 lemon
  • flat leaf parsley (for garnish)
  • olive oil

Directions

  1. Start my heating some olive oil in a heavy bottomed pot over moderate heat, (you do not want the olive oil smoking) Add the chopped, carrot, celery and onion and allow these vegetable to sauté slowly about 8 – 10 minutes stirring occasionally. Once the vegetables are soft and the onion is translucent add in your chopped garlic, salt and spices, stir and cook another 2 minutes until fragrant.
  2. Add in your winter squash cubes of choice and toss to combine.
  3. Add 4 cups of your stock ( chicken or vegetable depending on if you are making this vegan or not), and bring to a boil.
  4. Add in your raw lentils ( Lentils do not need to be soaked like other beans but do rinse, Check the cooking time on the package, which can vary from one type to the next. Red lentils cook in as little as 15 minutes while the black ones can take as long as 45 minutes.)
  5. Reduce heat to low and simmer uncovered until lentils are just tender but not mushy, and your squash is soft. (Add additional stock if you want a thinner soup adjust to your liking)
  6. When the lentils are just tender, add the chopped greens. (They’ll only take a minute or two to wilt remove the pot from the burner as soon as the greens are wilted and bright green.)
  7. Finish with freshly squeezed lemon juice, a pinch of cayenne pepper, and a drizzle of olive oil, and a generous amount of chopped parsley. Adjust salt if necessary.

CHEF NOTE:

Change up your meal in any one of these 4 ways.

  1. You can trade 1/2 the stock with coconut cream for a creamy flavor.
  2. Season with smoked paprika, a touch of liquid smoke, and a ham bone.
  3. Add in a 14 ounce can of diced tomato for another variation.
  4. Serve with a tablespoon of greek yogurt on top.

Re-Vamp Your Breakfast Recipes, try a Quinoa Bowl

Why try a quinoa bowl for breakfast? Quinoa is a complete protein, meaning it has all 10 essential amino acids, and a high fiber content. One cup of cooked quinoa contains 5 grams of satiating fiber, having it for breakfast will help to arm your body with the tools it needs to get through the day and stay fuller longer. As an added bonus, quinoa is packed with health boosters like zinc, calcium, iron, riboflavin, heart healthy fats and antioxidants that have been found to reduce inflammation.quinoa bowl

Recipe: Quinoa Breakfast Bowl
Prep Time: 5
Cook Time: 15
Yield: 2 bowls

Ingredients:
1/2 cup dry quinoa, rinsed
3/4 cup canned lite coconut mylk + more for drizzling
2 teaspoons vanilla extract
1/2 teaspoon cinnamon + more for sprinkling
pinch of salt
1 tablespoon of dried unsweetened dark cherries
1 tablespoon of toasted pecans
1 tablespoon of toasted pumpkin seeds

Preparation:
Combine quinoa, coconut milk, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.
Divide quinoa into two bowls then cover with dried fruits, pecans, + pumpkin seeds and a few extra drizzles of coconut milk.

Chef Notes:  You can use a shelf stable organic Coconut mylk available at Aldi’s Markets. Or you can make your own Almond mylk but that’s for another blog.  Option to add  sweetener of choice,  we find it sweet enough with the coconut milk and fruit.

#Kidfriendly #addtoppingsofyourchoice #mixandmatchfruitsnutsandseeds #yearroundmeal

Nutrition: 302 calories, 10.3 g fat (4.9 g saturated fat), 99 mg sodium, 34.6 g carbs, 5.3 g fiber, 7.9 g sugar, 8.2 g protein

IS YOUR GUT MAKING YOU CRAZY?

We Welcome Guest Blogger and Friend Sarah Bingham founder of Fast Food Healing.

Sarah is a licensed nutrition consultant with a master’s degree and more than thirty-five years experience counseling and lecturing on all aspects of nutrition throughout the country. Her current focus is in family nutrition, helping parents recover their children from conditions like autism, ADD, ADHD, asthma and other learning/behavior issues. She is also a dynamic and passionate speaker who communicates with clarity, humor and inspiration the simplicity of achieving wellness.

Sarah works as the Director of Nutritional Programs for Valle Counseling in Tampa, FL. She is a certified GAPS (Gut and Psychology/Physiology Syndrome) practitioner (see www.gaps.me). Sarah is the founder of Fast Food Healing LLC, a personalized in-home nutrition counseling business. Sarah always addresses body, mind and spirit as they are all critical to a healthy body.

Following is an article Sarah shared with us.  Did you know that 80-90% of your neurotransmitters (chemicals that effect your mood and brain function) are created in your gut? Also, the seat of your immune system is in your gut. Hence, that old saying, “I’ve got a gut feeling” is quite accurate. Hence, what research is beginning to put together is if your mood, mind or behavior are off, you have a very good chance of having a gut that is off and a poor immune system.

What do I mean by “off”? Your gut is loaded (about 4 pounds) with good guy bacteria. This good guy bacteria keeps in check the potentially bad guy bacteria that is also present. All of these microbes have important functions, like creating B vitamins, neurotransmitters, and anti-cancer substances. When the good guys are winning, your mood and ability to think are in great shape. Your immune system is also in good shape. But, when the bad guys are winning, you could be suffering from any one of these conditions: Irritable bowel, reflux, ADD, ADHD, asthma, autism, bipolar disease, food allergies and intolerance, depression, dyslexia, autoimmune disease and more.

What causes your gut to become out of balance? Antibiotics, stress, the birth control pill, most prescription drugs and a diet high in processed foods. So, take a mother to be who has eaten a processed diet her whole life, has had a few courses of antibiotics and is now pregnant. Her gut “flora” or bacteria are more than likely out of balance. A baby’s gut is sterile until going through the birth canal. At this point, the baby swallows some of the mother’s vaginal fluid, which is reflective of her gut balance or imbalance. Thus, the baby’s gut is inoculated with either good guy bacteria or bad guy bacteria. And the cycle begins again.

Sometimes it’s easy to bring your gut back into balance using probiotics, lactic acid fermented foods and good whole foods and sometimes it takes a major effort to accomplish a rebalancing of the gut. When I look out at our society with lots of depression, rage, anxiety, immune dysfunction and irritable bowel, I think we all need a major revamping of our gut flora. As Hippocrates said back in 400 BC, “All disease begins in the gut.”

love your gut

Reduce Inflammation & Improve Digestion with Easy To Make Bone Broth


Remember how soothing chicken soup is whenever you have a cold? Well, it turns out that broth, and especially bone broth (made from simmering bones and cartilage) really do have medicinal properties. I’m always on the lookout for foods that both nourish and heal your body, and while studying at the Institute of Integrative Health and Nutrition I was turned on to bone broth as a way of improving digestive symptoms such as bloating and pain.

Bone broth is experiencing a revolution right now, and for good reason. It can reduce joint pain and inflammation through chondroitin sulphates, glucosamine, proline, arginine, and glycine which all have anti-inflammatory effects. It promotes strong, healthy bones through high amounts of calcium, magnesium, and additional nutrients that play an important role in healthy bone formation, and promotes healthy hair and nail growth thanks to the gelatin in the broth. It may even help you sleep better due to the calming effects of glycine. Wow. No wonder superstar Kobe Bryant is drinking it daily and it’s even gained a cult following in NYC!

Another important component of both broths are that they are rich in Humic + Fulvic minerals! What are those you ask and why should I want them?
Research is just beginning to show us the important role that fulvic minerals play and the information is amazing! These minerals like others support the body in a variety of ways including cellular health, brain health and digestion by helping the body absorb nutrients from food.
In a perfect world, our food would naturally contain high levels of minerals from the soil, but this is not usually the case with our modern food supply.

Ready to try this out? You can make bone broth at home (recipe below!) by simmering chicken, beef, or pretty much any type of bones in water for 6+ hours. At Intelligent Gourmet we use this recipe as a base in most of our stocks and it’s just plain delicious! No single theory of health is right for everyone, but we’ve seen bone broth work well for some people and not cause adverse symptoms for anyone, therefore we feel it’s safe to approve as a food that promotes digestive health.
Intelligent Gourmet’s Bone Broth Recipe

Ingredients

4-5.5 lbs. of Beef or Chicken bones (including joints, knuckles, necks etc.)
2 gallons Cold Water or enough to cover your bones (Why cold water? On a chemical level, it actually promotes the extraction of protein, helping to up the nutrient quotient of the stock.)
1 large Onion, coarsely chopped
2 Carrots, peeled and coarsely chopped
3 stalks of Celery, coarsely chopped
4 cloves of Garlic, peeled
2 Bay Leaves
2 Tbsp of Vinegar* (such as Bragg’s Raw Apple Cider Vinegar)
1 bunch of fresh Parsley
Optional: Thyme + Rosemary (I like to add thyme, bay leaf, and whole peppercorns, with maybe a sprig or two of rosemary. If you’re adding herbs and veggies to the broth, be sure to add them toward the end of cooking, especially if you’re doing a marathon stock making session.)

*A Note on Vinegar: This is not an optional ingredient. Not only is it ideal to combine fats with acids like vinegar, when it comes to making broth the goal is to extract as many minerals as possible out of the bones into the broth water and vinegar really helps to leech all those valuable minerals out of the bones. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Preparation

In a large stockpot, combine all ingredients. Bring to a boil, then reduce heat to-low and simmer for 6 to 24 hours (the longer you simmer it, the more intense the flavor). Add water as needed to keep ingredients submerged. Strain stock into a clean pot or heatproof plastic container and discard solid ingredients. Let cool and refrigerate overnight. Leave the solidified fat on the top while storing as the fat acts as a protective layer and delays the formation of bacteria. Immediately prior to use, bring the bone broth to a gentle boil. Makes about 12 cups.

You can use this broth as a base for soups like we do at Intelligent Gourmet, or you can drink it straight as a restorative concoction.

Interested in learning more about foods that promote healthy digestion? Here are a few I can recommend:

Bananas
While all fruits and vegetables are generally good for digestion, bananas in particular are great because they don’t irritate the stomach. That’s why they’re part of the “BRAT Diet” (Bananas, Rice, Applesauce, dry Toast), which has been suggested for folks suffering from vomiting or diarrhea.

Water
Water (which most people do not drink enough of) is excellent for the digestive process as it helps move things through the intestines. Drink an extra glass of water in the morning and evening, or carry a refillable water bottle that you can sip from throughout the day.

Ginger, Turmeric, Peppermint
Spices and herbs like ginger, turmeric and peppermint are great for settling an upset stomach. Try drinking ginger or peppermint tea, or sucking on a peppermint lozenge.

Yogurt, Kefir, Sauerkraut, Kimchi
Probiotic-containing foods like yogurt are good for the digestive system because they contain good bacteria that crowds out any bad bacteria that you may have in your gut. You want to look specifically for foods that contain live bacteria, such as yogurt, kefir, sauerkraut, and kimchi.

Asparagus, Oats, Onions, Lentils, Whole Grains
Prebiotic foods like asparagus contain a type of fiber that probiotics feed off of to multiply, so it’s good food for your good bacteria. Prebiotics are found in foods such as asparagus, onions, lentils and whole grains.

Soup

Is Your Healthy Food More Hype than Health?

You order a sandwich on whole wheat bread with turkey, Applewood-smoked bacon, tomatoes and avocado. It looks delicious. It tastes delicious. And you savor every crumb, confident that you’ve just done something good for your body.

After all, you didn’t pick up this sandwich at any old fast food restaurant.

This restaurant’s website has an entire tab explaining their beliefs, which include a commitment to “Clean Ingredients.”

So why does your sandwich include sorbitan monostearate, microcrystalline cellulose, sodium phosphates, sodium erythorbate, sodium nitrite, potassium sorbate and calcium disodium, and the mysterious moniker “natural flavor”?

Chances are, if you don’t know what an ingredient is, you wouldn’t recognize it as real food if it was served on a plate.

  • Sorbitan monostearate is an emulsifier that keeps water and oils mixed, and is also referred to as synthetic wax. Not so yummy.
  • Microcrystalline cellulose is wood pulp. It’s used as a texturizer and anti-caking agent, fat substitute and emulsifier. It’s also probably in your vitamin supplements.
  • Sodium phosphates act as preservatives, change texture of foods, keep processed meats moist, and are common food additives in processed foods. Food companies aren’t even required to list phosphate levels on “Nutrition Facts” labels, even though they have been linked to increased risk for kidney disease and heart disease. They’re also thought to accelerate the aging process, and they interfere with how your body processes and activates vitamin D.
  • Sodium erythorbate sounds terrible, but it’s actually taken from vitamin C and is used to keep foods fresh by inhibiting the oxidation of food. However, eating too much sodium erythorbate has been linked to causing kidney stones.
  • Sodium nitrite is used to cure meats like ham, bacon and hot dogs, and has been linked to cancer.
  • Potassium sorbate is another preservative that is used so frequently, in nearly every processed and canned food, that it’s shockingly easy to be overexposed which can lead to long-term health risks. It’s not only in processed foods – it’s also in cosmetic products and wine.
  • Calcium disodium prevents air from spoiling food and cosmetics. It’s also used to treat lead poisoning and mercury poisoning. Doesn’t sound so bad, right? What you may not know is that it robs your body of nutrients by making it more difficult for your body to use vitamin C, magnesium, iron, calcium, zinc and potassium.
  • Natural flavor is taken from an original ingredient found in nature that has been purified, extracted, and added back into the food. For example, “natural flavor” in a blueberry muffin actually means a chemical derived from blueberries that was enhanced in a lab.

In a Life by Daily Burn article, a scientist at the Environmental Working Group articulates why “natural flavor” is the fourth most common ingredient listed on labels: “The goal is to make a short intense flavor that quickly dissipates so you come back for more.”

What, exactly, is “clean” about this sandwich?

And, it’s not just the restaurant chains
This is what terrifies me about the hype we’ve created around health food. Companies can so easily take advantage of terms like “clean ingredients” without delivering on those promises. They fool our eyes and our tongues, but they can’t fool our bodies – these will ultimately pay the price.
I also see this in pre-packaged juices and “juice cleanses” where there may not be nitrites and phosphates, but in which so much sugar has been added that any nutritional benefit is offset.
The healthiest-seeming foods are often the worst culprits. An acai bowl, for example, uses frozen pureed acai (freezing kills acai’s superfood nutrients), and then adds berries, bananas, yogurt, granola with coconut on top. The result is a 600+ calorie, dairy inflammatory sugar bomb with more sugar in it than a slice of chocolate cake.
What you can do? 
Every dollar you spend is a vote for health and against hype. I know we can’t all cook whole foods for ourselves every day, but if we take the time to look closely at what we eat and only buy from trustworthy sources, perhaps the larger food corporations will add substance to their claims.
I look forward to a world in which a sandwich is just a sandwich, don’t you?
Until then, there’s Intelligent Gourmet.

Sandwich for blog

Salads Optimized: Super Food Pairings


Tomato Olive Bruschetta

Like a healthy couple, food pairings can work together to improve each other, boosting the effectiveness of the individual ingredients. It’s the dietary equivalent of the whole being greater than the sum of its parts. These super food pairings not only add some kick to your kale – they’ll also boost the nutritional value of your salads.

Italian Caprese Salad

Pairing tomatoes with olive oil and mozzarella cheese can significantly improve the health benefits of each. Tomatoes contain cancer fighting Carotenoids that are fat soluble, which means that eating tomatoes dressed with a healthy oil-based vinaigrette (like olive oil and balsamic vinegar) allows your body to access the Carotenoids more easily. Don’t forget the basil!

Red Bell Peppers and Lentil Mix-ins

Crisp bell peppers are a crunchy way to zest up your salad, while repairing and strengthening your immune system with vitamin C. Vitamin C also assists in the absorption of Iron, which lentils are full of. Iron is a key component in hemoglobin, a molecule in red blood cells that helps carry oxygen throughout the body, boosting energy.

Salmon Salad with Garlic Vinaigrette

Both salmon and garlic strengthen your immune system, counteract inflammation, and lower bad cholesterol. Putting these two foods together creates a double-whammy of positive effects on your body.

Bone Strengthening Cobb Salad

An all-time favorite, known for its abundance of tasty toppings, the Cobb Salad is often overlooked for its superfood pairing of cheese and egg. Egg yolks are filled with vitamin D that allows calcium from cheese to be easily absorbed.

The Superfood That’s Ahead of its Time: Camel Milk

health benefits camel milk

Camel milk is hard to come by, unless you live in an Amish community or are flying to Dubai sometime soon. Yet the demand for it is increasing, especially by parents of autistic children, diabetes sufferers, and those with auto-immune disorders. Why? Well, because it has the potential to substantially improve – if not cure – all three. It’s really amazing stuff.

Camel MilkWith far less fat than cow’s milk, more iron and vitamin C, and antibacterial and anti-inflammatory properties, camel milk is the healthiest milk out there (next to your own mother’s milk!). Parents (and nutritionists) of autistic children are posting anecdotal evidence all over the internet of how drinking raw camel milk is improving their children’s interactions and engagement. New studies are showing the potential for camel milk to treat auto-immune conditions, diabetes and food allergies. Lactose intolerant? No problem – you can still drink camel milk!

However, these health benefits are from raw milk, which many states don’t allow to be sold. And, there are very few camel dairies around, so don’t expect to see camel milk in stores near you anytime soon. But you can order online (really, what can’t you order online?!). If you’d like to try camel milk for yourself, camel milk experts recommend buying frozen raw milk (not powdered) for the most health benefits. You can find it with a quick search online.

Special thanks to Oasis Camel Dairy in Ramona, California for their camel models! 

Oasis Camel Dairy camel

 

Drinking for Medicinal Purposes: 5 Teas For Whole-Body Health

chai masala health benefits

We all know that green tea and black tea are full of antioxidants, but other teas are often overlooked for their health benefits and medicinal value. Here are four of my favorite herbal teas, and one tea that’s all spice!

Sleep well with Chamomile

Chamomile tea has been used medicinally since ancient Egypt and has gained a reputation throughout the centuries for helping to ease cramps, lower fevers, speed healing time from colds, and of course, to help people relax and sleep better. Some studies even show chamomile protecting against cancer cell growth.

Get a beauty boost with Rooibos

Rooibos tea is high in vitamin C and antioxidants, but its claim to fame is its power to help the skin fight signs of aging and common skin issues, like eczema, wrinkles and acne.

Focus with Lemon Balm

The problem with caffeinated beverages is that alertness comes with a cost: increased anxiety. With lemon balm, studies have shown that a 600 mg dose boosts your mood, increases the feeling of calm, and helps you stay alert. In fact, some studies indicate that lemon balm might help calm and improve brain function in Alzheimer’s patients.

Ease your digestion with Dandelion Tea

Some diets include drinking pitchers full of dandelion tea to help you lose weight. You will lose weight, or at least water weight. It’s a laxative! Dandelion tea’s health benefits also include decreasing inflammation, calming upset stomachs, easing gas pains, and aiding digestion in general.

Support whole-body health with Masala Chai

Masala chai is as close to a magic tonic as you can get – and it’s delicious! Real masala chai includes some of the best medicinal spices out there, combined with antioxidant-rich black tea and milk. Just be sure that the masala chai you buy gets its flavor from real ingredients and not artificial flavors and added sugar. Spices include:

  • Cardamom – cleanses kidneys, supports urinary tract health, and improves digestion.
  • Cinnamon – Lowers bad cholesterol, regulates blood sugar, anti-fungal.
  • Cloves – antibacterial, antiviral, anti-fungal, and antiseptic. They also improve the metabolism.
  • Ginger – prevents and manages stomach ulcers, anti-inflammatory, stimulates blood circulation, and protects against cold and flu.
  • Black pepper – a powerful antioxidant and antibacterial (especially helpful against respiratory conditions).

 

 

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