Uncategorized 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!

 

 

 

Farm-to-Table: Embracing Local Produce in Your Summer Meals

Picture yourself on a warm summer evening, savoring a plate of vibrant, flavorful dishes made with the freshest ingredients. The secret to such culinary delight? Farm-to-table dining. We invite you to dive into the world of local, sustainable agriculture and explore the wonders of embracing local produce in your summer meals. From the benefits of farm-to-table dining to inspiring recipes and practical tips, save this guide for a  delicious journey.

Benefits of Farm-to-Table Dining

Farm-to-table dining is more than just a trend—it’s a conscious choice with cascading benefits. To start, a lot of grocery store produce has to be picked before it’s ripe so it doesn’t spoil by the time it actually makes it to the store. And sure, a lot of produce can still ripen artificially, but it’s never quite as good as when it’s picked fresh. By sourcing ingredients directly from local farms, you can get your hands on produce that was picked at its peak flavor, and trust us when we say the difference is noticeable. Beyond taste, choosing local produce also means supporting small-scale farmers, promoting sustainable agricultural practices, and reducing the carbon footprint associated with long-distance transportation.

Exploring the Summer Bounty

Summer is a bountiful season, generously offering a colorful palette of fruits and vegetables. Imagine crisp cucumbers, succulent berries, and the undeniable sweetness of summer melons. By embracing the flavors of the season, we celebrate the natural cycles of the earth while nourishing our bodies. In our kitchen, we showcase the best of summer produce, elevating classic dishes and creating innovative recipes that showcase vibrant hues and distinct flavors.

Creating Summer Delights: Recipes and Menu Ideas

Let’s explore some tantalizing recipes that showcase the best of summer’s bounty. From refreshing salads to mouthwatering main courses, these dishes are designed to awaken your taste buds and nourish your body. Here are a few ideas to incorporate into your summer menus:

1. Heirloom Tomato Caprese Salad

Indulge in the juicy sweetness of ripe heirloom tomatoes, paired with creamy mozzarella, fragrant basil, and a drizzle of balsamic glaze. The vibrant colors and vibrant flavors of this classic salad capture the essence of summer on your plate.

2. Grilled Vegetable Skewers

Thread skewers with an array of seasonal vegetables—think zucchini, bell peppers, and mushrooms—lightly brushed with herb-infused olive oil and grilled to perfection. The smoky char adds depth to the vegetables’ natural sweetness, creating a delightful medley of flavors.

3.Berry Bliss Parfait

Layer fresh summer berries with Greek yogurt, granola, and a drizzle of local honey for a delightful, nutritious dessert. This parfait is a symphony of textures and flavors, offering a cool, refreshing treat on hot summer days.

Tips for Home Cooks

Farm-to-table dining is not limited to restaurants. Here are some tips to bring the spirit of local, seasonal eating into your own kitchen:

  1. Visit Farmers’ Markets: Explore your local farmers’ markets and connect directly with growers in your area. It’s an opportunity to discover unique produce, learn about farming techniques, and support local agriculture. Not sure where your closest market is? Check out these lists to see whats in your area and when to go:
    1. https://tampabaydatenightguide.com/guide-tampa-area-farmers-markets/
    2. https://tampamagazines.com/farmers-markets/
  2. Join a CSA Program: Consider joining a Community-Supported Agriculture (CSA) program, where you can subscribe to regular deliveries of fresh, locally grown produce. It’s a fantastic way to enjoy a variety of seasonal vegetables while directly supporting local farmers. Check out these local CSA’s to get started:
    1. https://www.sweetwater-organic.org/membership/
    2. https://www.meachamfarm.com/
    3. https://www.tampabayorganics.com/
  3. Get Creative with Recipes: Experiment with new recipes that showcase the flavors of the season. Explore cookbooks or browse reliable online sources for inspiration. Allow the natural sweetness and vibrant colors of local produce to shine in your dishes.
  4. Start a Home Garden: If you have space, consider starting a small garden in your backyard

 

We invite you to join us in embracing local produce in your summer meals. Visit your nearby farmers’ markets, engage with local farmers, and experience the joy of selecting seasonal ingredients firsthand. Explore new recipes that highlight the flavors and colors of the season, and get creative in your own kitchen. And of course, we would be delighted to welcome you to Intelligent Gourmet to experience the farm-to-table philosophy firsthand, where our culinary team transforms the freshest local ingredients into delightful, wholesome dishes.

Together, let’s celebrate the beauty and abundance of summer produce, support our local farmers, and indulge in the flavors of the season. By embracing farm-to-table dining, we not only nourish our bodies but also make a positive impact on our communities and the planet we call home.

 

 

10 Thoughtful Mother’s Day Gift Ideas

Mother’s Day is fast approaching, and it’s time to start thinking about the perfect gift to show your appreciation for the woman who has always been there for you. While there are countless options out there, we’ve curated a list of unique and thoughtful gifts that any mom is sure to love. From a small batch hand poured candle to a fun embroidered apron and spatula set, and a gift basket filled with delicious artisanal treats, these gifts will make your mom feel loved and appreciated on her special day.

 

1. Mothers Day Menu

If you want to indulge in a stress-free Mother’s Day Celebration, pre-ordering a delicious meal to go can make a wonderful gift. check out our Mother’s Day menu featuring a variety of dishes to suit every taste and dietary preference, whether your mom prefers breakfast, brunch, or dinner. From decadent egg dishes and fluffy pancakes to savory quiches and refreshing salads, there are plenty of options to choose from that are sure to delight your mom’s taste buds. Pre-ordering a meal to go takes the pressure off of cooking or dining out and allows your mom to enjoy a special meal in the comfort of her own home, without the hassle of crowds or waiting in lines. A gift of a Mother’s Day meal to go shows your mom that you appreciate her and want to make her day special, while also treating her to a delicious and hassle-free dining experience.

 

2. Hand Poured Candle

Our candles are often made with Coconut Soy Wax and all-natural wicks with 100% cotton. The soft glow and pleasant scent of a candle can create a relaxing atmosphere, helping your mom unwind and feel appreciated. These candles are a simple yet meaningful way to show your mom how much you value her and her well-being on her special day.

 

3. Flippin & Sipping Gift Set

If your mom loves spending time in the kitchen, a gift set featuring a fun apron and wooden handle spatula might be the perfect way to celebrate her on Mother’s Day. The “Flippin & Sippin” apron adds a playful touch to her cooking routine, while the sturdy and stylish wooden handle spatula is perfect for flipping pancakes, sautéing vegetables, or stirring up a delicious meal. Whether your mom is a seasoned chef or simply enjoys trying new recipes, this gift set is sure to bring a smile to her face and make her feel appreciated. And long after Mother’s Day has passed, she can continue to enjoy using her new kitchen tools to create delicious meals and memories in the heart of the home.

 

4. Gift Basket

If your mom is a foodie or enjoys savoring the finer things in life, a gift basket filled with artisanal treats might be just the thing to make her Mother’s Day extra special. This gift basket includes a variety of hand-selected items, such as premium London tea, a beautifully crafted ceramic mug, a bag of rich and aromatic coffee, crunchy pecan cookies, a jar of sweet fig spread, and crispy biscotti. To complete the set, a charming tea towel adds a touch of charm and practicality. Whether your mom enjoys a relaxing cup of tea in the afternoon or a bold cup of coffee in the morning, this gift basket has everything she needs to indulge her senses and satisfy her taste buds. It’s a gift that shows your mom how much you care about her, and one that she’ll enjoy savoring for days to come.

 

5. Infused Salts

For the mom who loves to cook or experiment with new flavors, a set of flavor-infused small batch finishing salts can make a unique and thoughtful Mother’s Day gift. Made from high-quality salts and infused with herbs, spices, and other natural ingredients, these finishing salts can elevate the flavor of any dish or add a special touch to a homemade cocktail. From Rosemary and grapefruit to black garlic or oak smoked, there are a variety of flavors to choose from that are sure to suit any mom’s taste preferences. A gift of flavor-infused finishing salts shows your mom that you recognize and appreciate her passion for cooking and love for good food.

 

6. Essential Oil Patches

For the mom who could use a little extra self-care, a set of essential oil patches can make a thoughtful and practical Mother’s Day gift. These patches are formulated with high-quality essential oils that are known for their healing and therapeutic properties. Whether your mom needs help reducing stress, easing fatigue, or promoting overall health and wellness, there are a variety of patch options available to suit her specific needs. Unlike traditional aromatherapy, essential oil patches offer a convenient and long-lasting way for your mom to benefit from the therapeutic effects of essential oils. A gift of essential oil patches shows your mom that you care about her well-being and want to support her in taking care of herself.

 

7. Small Batch Soaps

If you’re looking for a Mother’s Day gift that’s both practical and luxurious, consider gifting your mom a set of small batch natural soaps. Handmade with high-quality natural ingredients like botanicals, and nourishing oils, these soaps offer a gentle and nourishing cleanse that’s free from harsh chemicals and synthetic fragrances. Each soap is carefully crafted in small batches with attention to detail, resulting in a unique and artisanal product that your mom is sure to appreciate. Whether she prefers floral scents, refreshing citrus, or calming lavender, there are a variety of soap options to choose from to suit her personal preferences. A gift of small batch natural soaps is a simple yet thoughtful way to help your mom indulge in a little self-care and relaxation on her special day.

 

8. Rosemary Walnuts

For the mom who loves snacking on healthy and flavorful treats, a bag of rosemary-infused roasted walnuts can make a delicious and thoughtful Mother’s Day gift. These nuts are roasted to perfection with a sprinkle of sea salt and a generous amount of aromatic rosemary, resulting in a savory and satisfying snack that’s packed with protein, fiber, and healthy fats. The rosemary infusion adds an extra layer of flavor and antioxidants to the walnuts, making them a nutritious and tasty treat that your mom can enjoy any time of day. Plus, the simple packaging of the nuts makes for an easy-to-gift presentation. A gift of rosemary-infused roasted walnuts shows your mom that you care about her health and well-being, while also indulging her taste buds with a delicious and unique snack.

 

9. Spa Day

For the mom who deserves some pampering and relaxation, a spa gift card or spa day can make an excellent and indulgent Mother’s Day gift. Whether your mom enjoys a massage, a facial, a manicure, or all of the above, a spa gift card allows her to choose the treatments that she wants and customize her own spa experience. Alternatively, booking a spa day for your mom is a thoughtful way to show her how much you care and give her a break from the daily stresses of life. Many spas offer packages that include multiple treatments, use of facilities, and even meals or snacks, ensuring that your mom feels completely indulged and taken care of. Plus, a spa day is a great opportunity for your mom to unwind, relax, and rejuvenate both her body and mind. A gift of a spa gift card or spa day shows your mom that you value her well-being and appreciate all that she does, while also giving her the gift of self-care and relaxation. We particularly love the offerings at Spa Jardin, so be sure to check them out if you’re mom loves to be pampered.

 

10. Dance Classes

For the mom who loves to dance or wants to try something new, ballroom dance classes can make an excellent and fun-filled Mother’s Day gift. Learning how to ballroom dance can be a great way for your mom to improve her coordination, balance, and overall fitness, while also having fun and socializing with others. Whether your mom is interested in the classic elegance of the waltz, the sultry rhythms of the tango, or the upbeat energy of the swing, there are plenty of ballroom dance classes and instructors available to suit her interests and skill level. Taking ballroom dance classes with a partner or a group can also be a great bonding experience and a fun way to spend time together. Plus, dancing is a great stress-reliever and mood-booster, helping your mom feel happier and more confident. A gift of ballroom dance classes shows your mom that you support her interests and want her to have fun and stay healthy, while also giving her a unique and memorable Mother’s Day experience. Check out ur neighbors at The Real Ballroom for some of Tampa’s best classes available.

 

Whether you’re looking for a sentimental or practical gift, these Mother’s Day gift ideas are sure to put a smile on your mom’s face. From the soothing scent of a hand poured candle to the joy of baking with a fun apron and spatula set, and the delight of savoring delicious artisanal foods, these gifts show your mom how much you care. So take some time to consider which of these gifts would be perfect for your mom, and give her the Mother’s Day she deserves.

 

 

Diffusing Essential Oils

People often ask why I love to diffuse essential oils.

Well being a long time scent junkie or should I say candle-holic, I was sad to learn that my addiction to burning a candle in every room just might not be the best thing I could’ve been doing for my health or for the health of those around me.  I simply had to find healthier and more organic way to satisfy my cravings. THE FACTS:

  • A lot of the candles we burn are made from paraffin wax, when you burn paraffin it forms the toxic substances benzene and toluene both of these are know to be carcinogens.
  • Some candles even have a tendency towards lead core in the wicks, nobody wants to release that in their environment.
  • Because we love beautiful things and the marketplace is appealing to our scenes, many of our candles even the soy ones are enhanced with artificial scents and colored with harmful dyes.

 

Enough said, I made the decision to my part by not spreading toxins in the air with my burning candles.

Diffusing pure essential oils gave me all of my fabulous scents with the  added benefit of promoting physical and mental health.  Just one of the many gifts of diffusing oil is that you can choose your oils to suit you and create customized blends of the oils to fit your mood or your current situation.

  • Blend them is your work space to create an atmosphere of clarity, energy and stimulate focus.
  • Use them in your home to promote, relaxation, calmness and a sense of general well being.
  • In your bedroom use one oil in the evening for a restful night sleep and in the morning to strength and toning while doing your morning meditation or exercise.

I chose Neal’s Yard Remedies, because I think of them at the pioneers of essential oils. Their oils are all 100% pure and unadulterated.

They believe that wild-crafted and organically grown plants are better for you, the growers and pickers, their communities and the environment. By severely restricting the use of harmful chemical fertilizers and pesticides that are used you can be sure you are getting the best possible product.

To order call us . 813.287.2253 or shop online @ https://us.nyrorrganic.com/shop/ig2go

04.11.17 Neals Yard ad

New Year Resolutions

This post is NOT about losing weight. In fact, that resolution isn’t even going to be mentioned, because you know why? I’m SICK OF IT! Aren’t you? Of course you can use food to lose weight (studies show it’s more effective to control your diet than increase exercise, if you have to choose), but let’s dig a little deeper this year and go after what we really want.

1. Resolution: Be Happier

It’s a simple one, but it’s what we’re really after with all the other resolutions isn’t it? Even when you have a great family, work you love, and live in a beautiful part of the country that hovers between 60 and 80 degrees in the dead of winter – you can still feel down more often than you’d like. Stop punishing yourself for being ungrateful – that’s not it. Unless you need to make real changes in your life (maybe you do!), these down times are chemical. And that means you can lift yourself back up with food.

There was an interesting study on PBS recently that linked inflammation with depression. Which means that an anti-inflammatory diet could significantly help symptoms of depression. Two especially powerful anti-inflammatory foods (or supplements) you can try are:

   1    Turmeric (curcumin)

   2    Omega-3 (fish, or fish oil)

2. Resolution: Be Healthier

Boost energy and fight disease this year by incorporating these 5 foods into your daily life. Yes, daily.

  •  Lemons – Anti-inflammatory, inhibits cancer cell growth, increases “good” cholesterol levels, vitamin C.
  • Broccoli – Anti-inflammatory, cancer-fighting rock-star, vitamin K & vitamin C combo builds healthy bones.
  • Dark Chocolate – 1/4th oz daily reduces blood pressure & bad cholesterol, and improves your mood!
  • Salmon/Fish/Flax Seeds/Walnuts – Omega-3 fatty acids help the brain work better, reduce bad cholesterol, and reduce risk for heart disease.
  • Spinach – Anti-inflammatory, cancer-fighting, and eye-health-improving. Toss a handful in with your eggs every morning!

3. Resolution: Spend More Time With Loved Ones

Invite some friends over to cook a healthy meal together – and schedule these dinners as often as you’d like. We’re all so busy that if we don’t schedule in time with friends and loved ones, it never happens. So put a few dinner dates on your calendar. Here’s an idea: Make a game of it by inviting a friend to walk through your local farmer’s market with you, choose some “mystery” ingredients, and see what you can do with them when you get back!

Don’t like to cook, but still want the healthy dinner? We’ve got you covered. Just serve everyone Intelligent Gourmet!

What’s All the Hype About Jackfruit

Hi I am Linda and I am so blessed to be able wake up each day and come to work doing something I love. Cooking and Creating in the kitchen at Intelligent Gourmet is my  innamorato, Italian for passionate love.

Getting Vegans and Vegetarians more protein is always a challenge, and something I spend a lot of time contemplating, then I heard about Jackfruit. To say that jackfruit is a big thing is a big understatement. It is the largest tree-borne fruit on the planet – it isn’t unusual to come across beasts weighing up to 70 lbs. in South America and South-east Asia.

jackfruit-on-the-tree-005

This all-natural, non processed ingredient has a wonderful fibrous flesh that can take on flavor from most anything. Green jackfruit can replace carnitas in tacos, braised beef in burritos, spiced lamb for gyros and more.

jackfruit-jackfruit-seeds

As we try to come out with new creative ways to provide clients protein without using any actual meat. Jackfruit, is just one of the ingredients we are playing with.  Jackfruit’s natural flavors  give you that meaty texture and taste that so  many crave, even though it’s just a fruit with some amazing health benefits.

Interested in giving this fruit a try?  Check out this recipe:

bbq-pulled-jack-fruit-tostada

2 jalapeños, finely chopped

2 tbsp vegetable oil

6 cloves garlic, finely chopped

1 tbsp chilli powder

2 tsp cumin

0.5 tsp cayenne

6 ounce of ketchup

4 ounce lime juice (adjust with a bit for a little more tanginess )

1 cup coconut palm sugar

4 tins of jackfruit in brine

2 tbsp of your favor nut oil or avocado oil

1 tbsp dijon mustard

Fry the garlic & jalapeños in oil for a minute. Add all the spices, stir and cook until fragrant (a minute or so). Add ketchup, lime and coconut palm sugar. Stir until all the sugar has melted. Partially cover and keep cooking on a low heat until sauce has thickened to the consistency of ketchup.

Drain and thoroughly rinse the tinned jackfruit. Use your hands to tear the strands of jackfruit from the harder core. The fruit will come apart very easily. Put the pulled jackfruit into a bowl and put the cores into another bowl. Once everything has been pulled apart use a knife to finely chop the harder cores. It doesn’t matter if these are still a bit chunky once chopped as it adds more texture to the dish.

Heat oil in pan and add the pulled jackfruit. Cook until it gets a bit grey and loses some moisture. Add the dijon mustard and stir in. Add a little water if it starts to stick to the pan.

Add about half the BBQ sauce (more if you want a very sticky dish) and stir in to coat. Cook until it’s almost starting to get a little crispy and sticking to the pan a little.

Spoon on top of warm corn tacos and top with chopped lettuce, guacamole, sour cream, and a squeeze of fresh lime

 

Halloween Treat Ideas

Animation Domination High-Def trick or treat cute fox halloween

There are plenty of individual portion treats to satisfy even the most discriminating Ballerina , or Pokemon. So why not opt in this year to some healthier choices to hand out?

  • Raisins
  • Pretzels
  • Juice boxes
  • Mini water bottles (they need them to stay hydrated while trick or treating)
  • Fruit snack packs, packaged in their own juices
  • Kettle Baked chips, baked tortilla chips
  • Popcorn
  • Low sugar granola or cereal bars, like enjoy life brand
    ( many of these items can be purchased at Aldi’s Market, or in bulk through amazon.com)

Keep your eye out for small inexpensive gadgets and things that kids love

  • Decorative pencils
  • Small rubber balls
  • Erasers
  • Rubber ghosts, goblins, witches
  • Waxed lips
  • Glow sticks
  • Stickers
  • Key chains
  • Marbles
  • Tic-tac-toe or other small games
  • Bubbles
  • Chalk
  • Coloring books
  • Crayons

Women’s 5 Flavors of Health Problems

From the purely anecdotal perspective of a nutrition expert and chef who talks with women on a daily basis, I’d say women’s most frequent health issues come in 5 Flavors: Lack of sleep, low energy, auto immune disorders, inflammation, and adrenal fatigue.
From my extensive study of nutrition and food, I know that these are problems that food is uniquely able to solve. In fact, just as food is the most likely cause of these issues, food can also be the solution.
Lack of Sleep may be caused by an overly demanding schedule, but it’s probably more due to feeling “wound up” in bed at the end of the day. That feeling comes from a nutritional imbalance, most likely caused by too much caffeine and too little vitamin B6 (used to make melatonin, a sleep-inducing hormone), calcium (calcium deficiency is linked to insomnia), and magnesium.

hot summer sleep cant sleep jk my life is amazing right now
Your Food Solution: Try cutting out the coffee and replacing your hot morning drink fix with Yerba Mate (which also has caffeine but doesn’t leave you buzzed at bedtime), and incorporate melatonin- rich tart cherry juice and almonds (high in calcium and magnesium) into your daily diet. Together they make for an energy-boosting afternoon snack – that will help you sleep later on.
Low Energy in women can be caused by many things including low thyroid, heart trouble & clogged arteries, iron deficiency, low blood sugar, and stress.

bored paris hilton yawning
Your Food Solution: Support your thyroid with foods rich in iodine like eggs, cow’s milk, low fat yogurt, and seaweed. Make your diet heart-healthy by eating foods that help lower cholesterol, like oatmeal with cinnamon. Ensure your body gets enough iron by eating more beans, tofu, pumpkin seeds, broccoli, cashews and almonds (don’t take iron supplements without a doctor’s supervision since 1/200 people genetically cannot process iron and can overdose). Keep your blood sugar level by snacking on foods that balance fat and carbs, like nuts, when you need a boost. And, increase your vitamin C – which not only helps reduce feelings of stress, but returns blood pressure and cortisol to normal levels. Also, try drinking coconut water – it’s been linked to increasing energy and the metabolism!
Auto Immune Disorders like Hashimotos, Lupus and Chronic Fatigue can be caused by environmental toxins, oxidative stress, increased free radicals, fatty acid imbalance, bacterial problems, and vitamin D deficiency. While genetics are frequently to blame, they’re not the main determinant – in fact, most research points to environment and diet as the primary causes.

juice detox dance
Your Food Solution: Your digestive tract is your first line of defense against autoimmune illnesses, which means if you boost your digestive health, you’ll improve or prevent your condition. Try juicing to give your digestive system a much-needed break, and go easy on the protein (which can contribute to inflammation). Juicing is an easy way to substantially increase your intake of cruciferous vegetables (broccoli, cauliflower, cabbage), which when combined with Fish oil and adequate vitamin D (sunlight!) can reduce inflammation and symptoms.
Inflammation is the body’s attempt to protect itself – it’s part of the immune system. However, inflammation can become a chronic condition, like having the switch to your immune system stuck in “On” mode. The key is in your digestive system, which when bombarded with an inflammatory diet, can wreak havoc on your body. Diarrhea, constipation, gas, heartburn and acid reflux are early signs of inflamed digestive tracts.

southparkgifs away tapping clicking red switch

Your Food Solution: An anti-inflammatory diet will do a lot to reduce pain and discomfort, not to mention the health risks associated with constant inflammation. Cut out fast food, processed foods, white flour, sugar, and alcohol for starters. Then, increase Vitamin A (pumpkin, carrots & sweet potatoes), healthy fats (avocado, nuts, wild salmon), Vitamin C (oranges, papaya, mangoes), and selenium (Brazil nuts, salmon, oatmeal). You might even try adding turmeric to your daily diet – it’s a powerful anti-inflammatory that Ayurvedic healers have used for centuries to reduce arthritis pain (and if you hate Indian food, it comes in capsules too).
Adrenal Fatigue – So many women come in saying they have adrenal fatigue, but what does that even mean? Adrenal fatigue is when your adrenal glands lose their ability to function normally, usually in response to prolonged stress or long-lasting infections. Sleep doesn’t help, caffeine won’t work, and you may feel more energetic after 6 p.m. than you have all day.

work vacation real housewives of orange county rhoc stress
Your Food Solution: To understand adrenal fatigue, you have to understand how cortisol behaves in your body. Cortisol is the stress hormone, and its peak hours are between 6 a.m. and 8 a.m. – and from there it declines throughout the day. It’s at its lowest level during the night. Spikes in cortisol can be triggered by stress, and when that happens, your adrenals are too pooped out to give you energy to deal with it – which means that feeling stressed leads to feeling tired. Can’t seem to get up in the morning? That’s the cortisol spiking. Feel better at night? That’s because the cortisol has stopped asking your adrenal glands to work. To help even out your energy, you have to work with this cycle. Keep your blood sugar steady by eating a protein and carb-balanced breakfast as well as healthy snacks throughout the day – but stay away from caffeine, sugar and simple carbs, which can over- stimulate the adrenals.

21 Change of Routine Challenge- Checklist

As our 21 day Change of Routine Challenge comes to a close, here are a few questions to ask yourself to see what areas you still need to work on.

Are you eating a colorful and healthy breakfast as well as drinking at least 2 liters of water a day?

Are you eating a big lunch and smaller dinner and starting your day off with a warm cup of lemon water instead of coffee?

Are you doing your morning stretches and spending at least five minutes in meditation in the morning and at night (I found the “Headspace” app to be super helpful)?

Are you drinking your “golden milk” at night and eating vegan for at least one meal?

Are you turning off all electronics before bed and tidying up your place before you head out for the day?

Are you saying a positive affirmation every morning and having some “me time”?

Are you eating at least 90% whole foods and 10% or less processed foods and making sure snacks are whole foods?

Are you knocking off even the hard stuff on your to do list and doing one act of random kindness a day?

Are you limiting your social media and getting 8 hours of sleep?

Did you write down your goals and put them in a place where you can see them everyday?

 

 

21 Day Change of Routine Challenge

We all have our daily routines… some healthy, some not, here at Intelligent Gourmet we strongly believe that small healthy changes can make you feel, look, do and be BETTER!  So we put together this 21 day challenge to help motivate you to make small changes in your life each day that will lead you to a healthy daily routine!  Each day builds on the next, so at day 21 you will be doing all these things every day!

*Tips and Tricks- Post your daily task on social media.  It will make you feel more accountable!  Don’t forgot to tag us in your posts @intelligentgourmet! *

Day 1.  Eat a healthy and colorful breakfast.

Day 2. Drink at least 2 litters of water (That’s only four normal sized water bottles)

Day 3. Eat a BIG Lunch and smaller dinner .

Day 4.  Don’t drink your coffee first thing, instead go for a warm cup of lemon water.

Day 5. Go for a morning walk or do some morning stretches.

Day 6. Drink Golden Milk before bed  (1 cup Coconut Milk, 1 tbsp coconut oil, 1 tsp turmeric, 1 tsp ginger,  pinch of pepper, and honey).

Day 7.  Eat at least one vegan meal (Stop by Intelligent Gourmet and check out all our vegan meals, who said vegan has to be boring?)

Day 8. Spend 5 minutes in meditation first thing in the morning.

Day 9. Spend 5 minutes in meditation last thing before bed.

Day 10. Turn off electronics an hour before bed (and put another room besides the bedroom if possible).

Day 11. Tidy up your place before leaving for the day.

Day 12.  Write an affirmation and place it on your mirror (start repeating affirmation every morning while getting ready for the day)

Day 13. Eat 90% whole foods today and 10% or less of processed foods.

Day 14.  Enjoy some “me time” (read a book, take a bath, paint, do yoga, do something that makes you happy).

Day 15.  All snacks should either be veggies, fruits, or nuts.

Day 16. Do a random act of kindness today.

Day 17.  Knock that one thing off your to do list you have been avoiding.

Day 18. Get 8 hours of sleep.

Day 19.  Limit social media (You don’t need to check it every hour, I promise).

Day 20. Write down all your goals for yourself this year.

Day 21. Print this list and do your best to do each of these things every day!

 

ig2go