Recipes Archives - ig2go

Feeling creatively jammed in the kitchen? Give these Jam recipes a try!

If you’re like most people, jam may only show up for you on the occasional PB&J, or on a thick slice of breakfast toast or biscuit. But like many ingredients, jam offers a lot more versatility than it gets credit for.

One of our favorites by far is this bottom-of-the-jam jar vinaigrette. Not only does it make use of every last drop of jammy goodness, but it’s a great easy way to add new flavors to even the simplest of salads and greens.


Bottom of the Jar Vinaigrette

  • 1 rounded tablespoon of IG Jam – scrape the bottom of the jar
  • 2 teaspoons Dijon or spicy mustard
  • 2 tablespoons white wine vinegar or juice of 1 lemon
  • 1/4 cup extra-virgin olive oil

Use with:

  • 8 cups chopped greens and any vegetables
  • Salt and freshly ground black pepper

1. To the bottom of an almost-empty jam jar, add the other ingredients and shake to combine. Or, whisk together all the ingredients in a salad bowl, streaming in the EVOO.
2. Toss with lettuce and vegetables and season with salt and pepper.



Need some more fun jam ideas? Give these a try:


  •  Add some to a pan sauce for meat – It not only helps thicken it, it adds sweetness and flavor. Try stone fruit jam like our plum jam with red wine as a pan sauce for steak or pork chops.


  • Whip up the ultimate grilled cheese – Jam + melted cheese + golden, toasted bread. (It’s the jam that makes it ultimate.) Staff favorite: our own IG strawberry onion bacon jam


  • Top your pancakes – Turn jam into syrup instantly by boiling it with a bit of water. (Sayonara, maple syrup!)


  • Serve it alongside cheese – Oh you thought your cheese plates were already fancy? You haven’t even seen fancy until you’ve put a cute jar of jam on the plate.


  • Make flavored chocolate – Stir a spoonful of jam into warm ganache and pour it over cakes. Or refrigerate until firm and use it as a filling for French macarons.


  • Make better biscuits – Instead of slathering your biscuits with jam, bake jam right into the biscuit.


  • Make your own fruit-flavored yogurt – Spoon some jam into a bowl. Top with plain yogurt. Call it fruit-on-the-bottom.


  • Bake up some Brie, and top it with your favorite jam – The best part is, you can use any jam for this, fruity and sweet, a savory caramelized onion jam, or if you’re into it, try a jam with a little kick to it. Any option goes well with the warm brie and some slices of fresh crusty bread.


  • Spruce up a nice cocktail -Jam is a wonderful addition to your bar. Similar to flavored syrups, but with more body. Try some raspberry jam, vodka, Club soda and a lemon slice for a super refreshing summer cocktail.


  • Top off some vanilla ice cream – need we say more?




Tag us in your creations! We’d love to see what you come up with. Share you jam dishes with us by tagging @IntelligentGourmet on Instagram and Facebook.

Spruce Up Your Culinary Creations

Get creative with some sample recipes that incorporate new flavors and fun new ingredients. Use Infused Honey for cocktails, and incorporate these handcrafted specialties into your seasonal grazing boards and main dishes.



Ginger Honey Glazed Carrots

Easy to make with only a few simple ingredients, these glazed carrots make a great side dish to any fall meal. Yield: serves 4


  • 2 Tablespoons butter
  • 1 Tablespoon finely chopped ginger
  • 2 Tablespoons Ginger Infused honey
  • 4 Carrots, peeled and thinly sliced
  • 1/4 Cup water
  • Salt and Pepper
  1. In a small saucepan, melt butter and stir in ginger.
  2. Add Ginger honey and stir to dissolve.
  3. Stir in carrots and toss to coat.
  4. Pour in water and cover to steam.
  5. Stir occasionally and cook 8 minutes or until tender.
  6. Season to taste.




Lavender Vanilla Bean Honey Martini

Cocktails are an essential part of most gatherings we’ve developed one rule for choosing the best recipes: keep it simple. So simple that your guests can help themselves. Yield: serves 1


  • 23 Ounces gin (or vodka)
  • 1 Ounce lavender vanilla bean honey
  • Sparkling water
  1. Fill cocktail shaker with the gin and lavender vanilla bean honey and shake.
  2. Add a handful of ice and Shake again.
  3. Strain into a chilled martini glass.
  4. Top with sparkling water.
  5. Garnish with a sprig of fresh lavender, or a few dried lavender buds floating on top.




Lavender Vanilla Bean Honey Old Fashioned

Cocktails are an essential part of most gatherings we’ve developed one rule for choosing the best recipes: keep it simple. So simple that your guests can help themselves. Yield: serves 1


  • 1½ ounces bourbon whiskey
  • ½ ounce rye whiskey
  • 1/2 oz. lavender vanilla bean honey
  • 4 dashes Angostura bitters
  • Ice
  • 1 orange twist, for garnish
  1. Combine the bourbon, rye, lavender vanilla bean honey, and bitters in a mixing glass, and stir.
  2. Pour over an ice-filled rocks glass.
  3. Garnish with an orange twist and serve immediately.




Rosemary Lemon Salmon Filets

The rosemary-infused honey gives this dish a sweet and aromatic flavor. Yield: serves 4


  • 2 tbsp rosemary lemon honey + more for finishing drizzle
  • Juice of 1 lemon
  • 4 (6-oz.) skinless boneless salmon filets
  • Salt and freshly ground pepper
  • 3 tbsp. olive oil
  • Pinch fresh rosemary leaves (optional garnish)
  1. Arrange salmon filets, flat side down in a shallow dish in a single layer.
  2. Season to taste with salt and pepper and drizzle with the infused honey.
  3. Cover dish with plastic wrap and refrigerate for 1 hour.
  4. Preheat grill to medium-low and rub grates generously with olive oil.
  5. Place salmon on grill, rounded side down, and cook, rotating to create crosshatched markings and turning once, until dark golden brown and medium rare, (2 to 3 minutes per side)
  6. Divide salmon between 4 plates and drizzle with lemon juice and a little bit of the extra honey to taste. Garnish with fresh rosemary, and serve immediately or at room temperature.




More Honey Ideas 

Honey is a natural sweetener, and a fantastic alternative to using refined sugars. Our infused honey create more opportunities to play with flavor and create some really special dishes.


Tag us in your creations! @IntelligentGourmet on Instagram and Facebook


  • Add a warming taste to a cup of tea.
  • Infused honey is so enticing when drizzled over oatmeal.
  • Drizzle over baked brie or pork chops.
  • Over vanilla ice cream for a sweet, fresh flavor.
  • Terrific in a martini or old fashion instead of simple syrup.
  • Try our Chili Honey on fried chicken & biscuits.
  • Honey over waffles instead of syrup.




Rosemary Roasted Walnuts

VEGAN – GLUTEN FREE – PALEO – DELICIOUS Wonderfully simple and addicting roasted walnuts. Salty, sweet, savory snacking perfection. Yields:3 cups walnuts


  • 2 tablespoons olive oil
  • 2 tablespoons honey (sub agave for vegan option)
  • 1 tablespoon dried rosemary (or 2 tablespoons fresh rosemary, minced)
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon pepper
  • 1.25 teaspoons of our rosemary grapefruit maldon sea salt flakes
  • 3 cups walnut halves
  1. Preheat oven to 350 degrees.
  2. In a small bowl, whisk together oil, honey (or agave), rosemary, cayenne, pepper, and salt.
  3. Place the walnuts into a mixing bowl and drizzle the oil and spice mixture over the walnuts. Stir to toss and coat the nuts well.
  4. Spread the walnuts in a single layer on a rimmed baking sheet. Bake for 10-15 minutes, or until fragrant, hot, and golden.
  5. Cool then seal and add to grazing board when ready to share.




Infused Salt Hasselback Potatoes

This recipe adds extra flavor to crispy, roasty, hasselback potatoes to elevate your side dish to the next level. Yield: Serves 4


  • 3 tablespoons olive oil
  • 2 garlic cloves – minced or pressed
  • 1 pound Mixed New Potatoes
  • 2 teaspoon finishing salt (any of our infused salts are fantastic with this)
  1. Mix olive oil and garlic in a small saucepan on low heat for 5-10 min or until fragrant. Do not burn the garlic, you just want the flavor to begin infusing into the oil.
  2. Slice the potatoes vertical slits 3/4 of the way thru each potato along the length of the potato – making sure to not cut all the way thru.
  3. Arrange cut potatoes on a parchment-lined baking sheet and brush generously with garlic oil mixture.
  4. Place into the hot oven and cook for 20 minutes.
  5. Remove from oven, brush with remaining garlic oil mixture and top each potato with a generous pinch of your favorite salt.
  6. Place back into the oven and cook for 20-30 minutes until tender and crispy around the edges.




More Salt Ideas 

Finishing salts boast a bright flavor that elevates everything from dark chocolate to pastas, salads, roasted vegetables and even margarita’s.


Tag us in your creations! @IntelligentGourmet on Instagram and Facebook

  • Rim a margarita glass.
  • Sprinkle a little over chocolate truffles.
  • Use with a Carmel sauce over cheesecake for an elevated salted Carmel flavor.
  • Use over any meat or seafood in place of regular salt for added flavor.
  • Sprinkle over rice or pasta.
  • Sprinkle over a salad for added flavor.
  • Roasting nuts? Sprinkle on a flavored salt after they are done for a special finishing touch.

Bottom of the Jar Vinaigrette 

Don’t let any of that sweet jam go to waste! This vinaigrette dressing will make use of every last drop left in the jar and create a beautifully flavorful topper for fresh greens or veggies.


  • 1 rounded tablespoon of IG Jam – scrape the bottom of the jar
  • 2 teaspoons Dijon or spicy mustard
  • 2 tablespoons white wine vinegar or juice of 1 lemon
  • 1/4 cup extra-virgin olive oil

    Use with:

    • 8 cups chopped greens and any vegetables
    • Salt and freshly ground black pepper
  1. To the bottom of an almost-empty jam jar, add the other ingredients and shake to combine. Or, whisk together all the ingredients in a salad bowl, streaming in the EVOO.
  2. Toss with lettuce and vegetables and season with salt and pepper.




More Jam Ideas 

Jams are versatile spreads that can be used for so many different things in the kitchen. We’ve listed a few ideas here to get you started, but this is only the tip of the jam iceberg.


Tag us in your creations! @IntelligentGourmet on Instagram and Facebook

  1. Add some to a pan sauce for meat – It not only helps thicken it, it adds sweetness and flavor. Try stone fruit jam like our plum jam with red wine as a pan sauce for steak or pork chops.
  2. Whip up the ultimate grilled cheese – Jam + melted cheese + golden, toasted bread. (It’s the jam that makes it ultimate.)
  3. Top your pancakes – Turn jam into syrup instantly by boiling it with a bit of water. (Sayonara, maple syrup!)
  4. Serve it alongside cheese – Oh you thought your cheese plates were already fancy? You haven’t even seen fancy until you’ve put a cute jar of jam on the plate.
  5. Make flavored chocolate – Stir a spoonful of jam into warm ganache and pour it over cakes. Or refrigerate until firm and use it as a filling for French macarons.
  6. Make better biscuits – Instead of slathering your biscuits with jam, bake jam right into the biscuit.
  7. Make your own fruit-flavored yogurt – Spoon some jam into a bowl. Top with plain yogurt. Call it fruit-on-the-bottom.

What do you do with Pickled Watermelon?

Pickled vegetables are a fantastic pairing with meats and a must on a board or on the bar. Great served as part of an appetizer spread accompany with flatbreads and grilled meats


  1. Use them like a chutney –  accompaniment to roasted meats much like you would dress roasted turkey with cranberry sauce.
  2. Looking for a unique addition to an appetizer tray or charcuterie board?This is it!The flavorful pickled watermelon pairs wonderfully with a variety of cheeses, meat, and other pickled vegetables.
  3. It is delicious by itself as a winter treat or as a condiment with greens or turkey.
  4. Other fans say it’s great with cheese and crackers or on sandwiches




Vietnamese Pickled Vegetables


  1. The pickles are traditionally served on Vietnamese banh mi sandwiches. They’re a little like bread and butter pickles, though crispier, not as sweet, and with a slight radish taste from the daikon.
  2. These pickles would be great with anything that would typically be served with coleslaw or sauerkraut, like hot dogs, or barbecued pork
  3. They would also be great with salad or wrapped into a spring roll.
  4. There is definitely a health benefit to eating these kinds of vegetables, so they can even be enjoyed just by themselves.

This Thanksgiving, Don’t Forget the Brussels Sprouts

…we’re not kidding, don’t forget the brussels sprouts! Thanksgiving is on everyone’s mind and we know that your menu is almost complete! But really, add the sprouts of brussels – you will not regret it.

Brussels Sprouts, part of the cabbage family, definitely have had their fair share of love and hate; you are either excited for them, or you push them to the side. Most of the time, we hear our customers share that they steamed their brussels sprouts – steaming your vegetables is much healthier and better than boiling. But, this method of cooking does no favors for the cabbage family, nor does it help their taste.

Today, we are sharing with you two, delicious ways to love brussels sprouts – we think you’ll enjoy them so much, you won’t want to have Thanksgiving without them.

You can even enjoy some delicious brussels sprouts made just by us! On our holiday menu this year, we have added Braised + Roasted Shaved Brussels Sprouts. Enjoy them for Thanksgiving and order by Thursday, November 19th (visit in-store or give us a call at 813.287.2253); or, visit HERE for the full menu.

Shredded Brussels Sprouts with Pistachios, Cranberries & Parmesan

  1. Chop a brown onion finely and saute with olive oil in a large pan over medium heat, stirring occasionally, until they begin to caramelize.*
  2. While the onions are browning, chop 10 Brussels sprouts in half, through the root, then slice into thin shreds.
  3. Add the sprout shreds to the pan with the caramelized onions and stir, cooking until they are tender but still bright green.
  4. Add shelled pistachios, dried cranberries, and Parmesan cheese – serve hot and enjoy!

*Carnivores might like to add one slice of bacon to flavor the onions and to crumble over the top of the finished dish. Or, to make the dish vegetarian & pescatarian friendly, omit the bacon.

Brussels Sprouts Hot Harvest Salad*

  1. Dice one apple, a butternut squash, 1/2 of a brown onion, and five Brussels sprouts.
  2. Toss the apple, squash, onion, and sprouts with 1 tablespoon olive oil, and add torn sage leaves and a sprinkling of salt & pepper.
  3. Roast in a 400-degree oven for 30 minutes, stir, then roast for another 20-30 minutes until the sprouts, onions, and squash are nicely browned.

*Add croutons or wild rice and thyme to make this recipe into a delicious turkey dressing!

What is your favorite way to enjoy brussels sprouts?

It’s Winter Season: Vegan Soup Recipes

Since it is officially the Winter Holidays – it is time for homemade soup! We are taking three of our favorite soup recipes and making them vegan. While it is still a balmy 75 degrees in Tampa, we are all watching the weather in hopes of cooler temps. We don’t know about you, but we are ready for some sweater weather! Not only do we crave our winter wardrobes when the weather turns chilly (less than 75 for us Floridians), we crave soothing, hot comfort foods. Here are three of our favorite hot soup recipes made vegan, low-calorie, and extra delicious. And the best part, they are filled with cancer-fighting ingredients!

Note: these recipes work best with an immersion blender. All recipes serve 3-4 single servings.

Vegan Cream of Broccoli Soup

  • 1 head of cauliflower and 1 head of broccoli, steamed
  • 1 Tb Extra Virgin Olive Oil
  • 1 chopped onion
  • Add 1 celery stalk, chopped
  • 3 cloves garlic
  • 1/4th tsp grated nutmeg
  • Vegetable broth
  • Salt and pepper to taste
  • Non-Vegan options: Garnish with plain Greek yogurt or a sprinkle of extra sharp cheddar cheese.

Directions: In a pot, saute 1 chopped onion until well browned in Extra Virgin Olive Oil. Using an immersion blender, blend cauliflower, broccoli, and onion mixture together, adding vegetable broth until desired soup consistency is reached. Garnish with fresh parsley or non-vegan alternatives.

Vegan Cream of Mushroom Soup

  • 1 Tb EVOO
  • 1 onion, chopped
  • 3 cloves garlic
  • 2 lbs mushrooms
  • 1 Tb dry sherry (or white wine)
  • 1 russet potato or 1/2 head cauliflower, chopped
  • Several sprigs of fresh thyme, leaves only
  • 1 sprig fresh rosemary, leaves only, chopped
  • 1 bay leaf
  • a pinch of grated nutmeg
  • Salt & pepper to taste
  • To add depth of flavor, try adding a dash of balsamic vinegar!

Directions: Saute onion with olive oil in a pot until caramelized, add garlic. Deglaze with dry sherry and add mushrooms and potatoes. Add herbs and spices. Cook down until mushrooms are deeply browned (not burnt!) and potato pieces are soft. Immersion blend until soup has reached a desirable consistency. Since mushrooms produce a lot of moisture while cooking down, you may not need any additional vegetable stock, which is why it’s omitted. If extra moisture is required, use vegetable stock or white wine. Salt and pepper to taste. Garnish with fresh parsley, sage, rosemary, or thyme (yep, just like the song says!).

Vegan Tomato Soup

  • 1/2 onion, diced
  • 2 cloves garlic, chopped
  • 1 tsp olive oil
  • 1/2 cup raw cashews, soaked for a few hours beforehand
  • 1/2 cup water
  • 3 14.4 oz cans stewed tomatoes (or 4.5 cups)
  • 1/4 c coconut milk
  • Fresh basil, chopped with some more for garnish
  • Sugar, salt, and pepper to taste (yes, sugar!)
  • Pepitas (optional garnish)

Directions: In a pot, saute onion and garlic in olive oil until they are soft. In a 2-cup measure (or deep pot – whatever you have handy), use your immersion blender to blend the cashews with 1/2 cup water until it’s creamy. Add into the onion/garlic pot with stewed tomatoes, basil, and coconut milk, and blend until creamy. Let simmer for 10 minutes. Add sugar, salt, and pepper to taste. Serve with garlic bread, or garnish with pepitas.

In the Kitchen – How to make an IG Taco Bowl

This recipe is a great way to make a quick, flavorful meal that’s packed with vitamins, protein, & flavor.

Traditional Matzo Balls for Matzo Ball Soup

This is a quick how-to video for our favorite Matzo Ball recipe. Light, soft, and bursting with flavor, these dumplings are the perfect pairing for the salty broth and chicken in matzo ball soup. Not to mention, they are incredibly simple to make, with only a small list of ingredients. Check out the recipe below, and try them out yourself for your next family meal!

Hosting a holiday get together? Check out our Catering Menu! We’ll take care of the feast, while you enjoy the festivities.


  • 4 Large Eggs
  • ¼ Cup Schmaltz (Rendered Chicken Fat), Coconut Oil or Sunflower Oil (kosher for Passover)
  • ¼ Cup Chicken Stock or Vegetable Stock
  • 1 Cup Matzo Meal*
  • ¼ Teaspoon Ground Nutmeg
  • 1 to 2 Tablespoons Freshly Grated Ginger
  • 2 Tablespoons Finely Chopped Parsley,  & Dill 
  • 1 Teaspoon Salt, and more for cooking
  • Black Pepper

*You can make your own by putting matzo crackers in the food processor or purchase a package of kosher matzo meal

  1. In a large bowl, combine the eggs, schmaltz, stock, matzo meal, nutmeg, ginger and parsley.
  2. Season with 1 teaspoon salt and a few grinds of pepper. Gently mix with a whisk or spoon.
  3. Cover and refrigerate until chilled, about 1 – 1.5 hours this may be done the day before and stored overnight.
  4. To shape and cook the matzo balls, fill a wide, deep pan with lightly salted water and bring to a boil. With wet hands, take some of the mix and mold it into the size and shape of a Ping-Pong ball. Gently drop it into the boiling water, repeating until all the mix is used.
  5. Cover the pan, reduce heat to a lively simmer and cook matzo balls about 30 to 40 minutes for al dente, longer for light. If desired, the cooked matzo balls can be transferred to chicken or vegetable soup and served immediately. If you are not serving till later or the next day they may be placed on a baking sheet and frozen, then transferred to a freezer bag and kept frozen until a few hours before serving; reheat in chicken or vegetable soup or broth. They will keep in the freezer for up to 3 months.

Healthy St. Patrick’s Day Dishes on C10 News

See original video here

We’re honored to have been invited on Channel 10 News to share some of our favorite healthy St Patrick’s day dishes! It’s time to drop the belief that holidays are synonymous with unhealthy eating. Get festive without the guilt with our IG Bangers and Mash, and IG Shamrock Shake.

Hosting a holiday get together? Check out our Catering Menu! We’ll take care of the feast, while you enjoy the festivities.

Warming Up to Healthy Eating- Lentil Soup


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:


  • 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


  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.


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

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

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

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


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.


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:

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 (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.