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

Intelligent Partners

The purpose of a partnership is to create something greater than we can create on our own. Not because of deficiencies or incompleteness we might have, but because we are each unique and bring with us different skill sets and knowledge. Through partners our efforts are increased and a complete resource is created for reaching your wellness goals.  Linda Baldwin, CHHC, AADP, Chef, Plant Based Chef, AANC + Creator IG,  2015

" Living and working in partnership means loving and serving ourselves and others, and that is key not only to a life well lived but also to global peace and prosperity as well."

” Living and working in partnership means loving and serving ourselves and others, and that is key not only to a life well lived but also to global peace and prosperity as well.”

Barre Central St. 6641 Central Ave. Petersburg FL. 727. 344.6641

Designed to be the go to spot for your mind body and soul connection. They offer to only Barre but also pilates mat, and yoga. We also have kids and family yoga classes. They offer many workshops including meditation, self defense, and aromatherapy. All ages are welcome.

Barre Fitness 3423 S. Manhattan Ave, Tampa FL. 33629 813.334.4165

Barre Fitness is a boutique fitness studio focusing on barre workouts. Our classes blend strength training and stretching in a fun, friendly, high energy class that will tighten, sculpt and lengthen your muscles. Our Barre classes are one hour classes and are an all encompassing full body workout .

Mantra Fitness 1710 S. Dale Mabry Hwy. Tampa, FL. 33629 1.941.201.1087

Expect 50-minutes of calorie-burning muscle-quivering, shirt-drenching, total -body conditioning. Start with the lowi-impact, muscle-toning principles of Pilates, add elements of cardio, crank up the intensity to full blast, add some great music and you have the Lagree Fitness Method.

Move Inspired Health & Fitness 3308 W. Knights Ave.Tampa, FL. 33611 813.690.1335

MOVE IS A LIFESTYLE: a full body workout that incorporates the most effective moves from all types of workouts- so you don’t have to spend your week driving around to different studios, trying to work different aspects of your body – MOVE is all encompassing! MOVE not only builds and maintains your muscles, but, at the same time, it fine-tunes the smaller muscles, which creates sexier definition for women, while maintaining strength.

Pure Barre 3830 W. Neptune Ave. Tampa, FL. 33629 813.254.8663

Pure Barre offers clients an effective, results-oriented workout that allows them to take control of their bodies and lifestyles

Shaker Spine & Sport Institute 3314 Henderson Blvd. Suite 203 Tampa, FL. 33609 813.876.9552
TRIGENICS®* is a Revolutionary new neurological treatment system – which can rapidly relieve pain, accelerate healing, and improve muscle strength and performance. With Trigenics* your nervous system is treated to reset the way your brain communicates with your body.

Spectra Wellness Solutions 509 S. Armenia Ave Suite 302 Tampa, FL 33609 813.319.0911

Led by Lisa Saff Koche M.D., Spectra Wellness is a cutting edge practice dedicated to utilizing the best of both traditional and integrative medicine to allow patients to achieve optimal health and well being. A team of providers utilize different modalities to ensure a quick and accurate diagnosis and treatment plan. Patients are treated as individuals and have unique and personal programs. Our holistic/integrative therapies include testing and treatments such as saliva testing, nutritional analysis and replacement, detoxification, energy medicine, acupuncture, zyto testing and more!

The Soulful Seed: 5700 Lee St. NE. St. Petersburg FL. 727.902.0453

For thirty years, Susan has created thriving community, school, and home gardens from scratch, and has brought delicious, nutrition-dense, whole-food meals to the Tampa Bay community. She also created three cafes, including the first organic eatery in St. Petersburg – Integrity Organics.

Wholistic Tampa, FL. 1800.733.3333

Elena Bensonoff is a world renowned public speaker, pharmacist, clinical health practitioner and a fellow in Anti-Aging Functional Medicine. She offers instruction in chakra & aura balancing is a salt healer and has created a line of organic hand-crafted products that are formulated using only natural and organic ingredients according to the ancient system of holistic medicine

A Zen Guide to Surviving the Season with Superfoods

Stress Busting Foods

All you want for the holidays is for your niece to get her two front teeth, for it to be white (but not polar vortex white), and to be as Zen as a yogi while wearing cute yoga pants. Well, I don’t have a direct line to the Tooth Fairy or Mother Nature, but I do know something about maintaining inner harmony using the power of food.

Add these stress-busting, energy-fueling superfoods to a meal or enjoy as a mid-gift-shopping snack and stay mentally balanced while maintaining your fab yoga figure.

Avocados For the Win

You can’t go wrong with a few slices perfectly ripened avocado. The texture is a mix between buttery and heavenly, and the heavy dose of vitamin B they offer perks up your alertness while taking down your anxiety levels. Try half of one with breakfast.

Go Bananas

Pair your morning cereal, organic pb and honey, or kale smoothie with a banana. Their mega-dose of potassium pumps up your energy while simultaneously reducing your blood pressure. Feeling wild? Try a fruit salad with both bananas and avocado (avocado isn’t just for guacamole anymore!).

More Milk, Please

There’s something to the tradition of hitting the hay with a glass of warm milk after all. High in tryptophan, milk is a natural way to calm down and yes, fall deeply into zzz’s. Or of course, drink it fresh from the fridge – either way, it’s soothing.

Carbs (Not Simple, Complex)

Tantalized by toast or riveted by rice? Don’t worry – we all are. Stick with complex carbs like whole-wheat bread and brown rise to raise serotonin levels and keep you happier than Dean Martin sipping eggnog and slurring carols.

Tuna, Salmon and Arctic Char

Consider eating these fish to take you to your adrenaline-free zone. The omega-3s in these fatty fish make staying calm easy. Yes, even when the printer biffed your holiday cards and your mother-in-law is writing Facebook posts about how she’s clearly been cut off of mailing lists.

Do You Cashew?

Zinc does a body good, and cashews are full of it. Blessed with the power of relieving stress and fighting off infections, a handful of cashews are almost as deserving of the title “savior” as someone else whose name comes up this time of year.

Orange You Glad…

When you’re stressed out (whether from debating about Pound Puppies vs. Pound Purries for your best friend’s kid, or from trying to cook the perfect holiday meal), your vitamin C levels drop. Grab one of these pulpy beauties to fight stress, and thus infections.

Dessert of Champions: Dark Chocolate

Sing it with me now: serotonin! I don’t expect you to skip sweets and treats – just do so wisely with anti-oxidant rich, mood-boosting dark chocolate. Try drizzling it over orange slices for a decadent mid-day pick me up or delectable dessert.

When you’re running full-steam ahead to make the Holidays happen, be sure to give yourself the gift of healthy food! Come by Intelligent Gourmet for a quick pick-me-up any  time you need it.

 

 

 

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.

A Fathers Day Menu That’ll Keep Him Healthy & Happy

Father and Son vintage

Fathers Day tends to be red meat-heavy – hot dogs in the grill, fillet mignon, ribs – but wouldn’t it be even better to create a feast that helps Dad stay healthy? It’s no secret that dietary needs for men and women are a little different, so here is a party-ready menu full of SuperFoods that specifically support male health needs.

A Drink to Get the Blood Moving: Watermelon Agua Fresca
Watermelon promotes blood flow, helping the circulatory system keep circulating, which is great for heart health (and romantic evenings). To make watermelon agua fresca for four, combine 4 cups water with 4 cups chopped seedless watermelon, Stevia or agave nectar to taste, and the juice of 1 lime. Pour through a strainer to get rid of excess pulp, and serve chilled with ice.

A zinc-packed appetizer: Crabcakes
Crab, oysters, and lobster are high in Zinc, an antioxidant mineral that protects against cell damage that can lead to prostate cancer. However, the health benefits of crabcakes are outweighed by the calorie count if you cook them the traditional way. So, instead, use Panko breadcrumbs and just a little oil to sautee them. CookingLight has a great recipe with a spicy remoulade.

B-Vitamin-Boosting Turkey Burgers (with microgreens a slice of heirloom tomato, sautéed mushrooms and onions, and avocado)
You didn’t think we’d completely ignore the grill on Fathers Day did you? Turkey meat is high in protein, B vitamins and zinc, making it one of the healthiest meats for dad that isn’t seafood. Tomatoes, high in lycopene, help guard against prostate cancer; mushrooms contain selenium and potassium, which fight heart disease; and avocado contains phytosterols which are anti-inflammatory and keep cholesterol levels (and heart disease risk) under control. (If Dad’s a vegetarian, try a veggie burger made with quinoa, another great source of B vitamins.)

Beta-Carotene on the Side: Grilled Sweet Potato Wedges
No burger is complete without fries, and grilled sweet potatoes scratch that itch in the healthiest possible way. Beta carotene, found in all orange vegetables, combines with vitamins C and E to protect the body against cell damage.

Flavonoid-Full and Flavorful Dessert: Berry Pie
No, pie isn’t healthy, but you’ve got to give Dad something sweet on his special day – and berries almost make up for the buttery crust. Berries – whether blackberries, blueberries, raspberries, strawberries or cherries – have powerful antioxidants that can help maintain and enhance strong brain function.

And, if you’re looking for a great Fathers Day gift to keep Dad in good health – why not give him a month’s supply of Intelligent Gourmet juices?

3 Grocery-Bought Superfoods You Can Grow in Your Garden

Heart-healthy Tomatoes

Did you know that you can take some of the delicious vegetables you buy at the grocery store or farmer’s market and plant them in your own back yard? The trick is knowing which will grow true, and which you should just enjoy eating. If you’ve ever planted an apple seed, you’ll know that the Red Delicious you were expecting turned out to be neither red, nor delicious! In fact, many fruits won’t grow true or won’t grow at all because they’re hybrids. However, if you know where to look, your grocery store or local farmer’s market is a goldmine of viable seeds. Here are 3 superfoods you can buy at the grocery store and grow.

Heirloom Tomatoes

Anything that says “Heirloom” will grow true, and heirloom tomatoes are the most delicious tomatoes you will ever eat! While there are many ways to grow tomatoes from fresh seeds (and many, many different philosophies), I say just scoop the “goop” out of your tomato and plant it in good soil in a sunny location. Keep the seeds moist, and let our warm weather and Florida sun do the rest. Once they sprout, separate them to about 2-3 feet apart. Once they’re growing, don’t over water!

Dried Beans

The dried beans you find in grocery store bins are identical to what you’d find in a seed packet – however, they may have been sitting on the shelf a while, reducing their viability. Plant more seeds than you want plants to increase the likelihood that you’ll have all the beans you want, and thin if necessary. Beans hate to be transplanted, so plant them directly in the soil about 1-inch deep, and 6-inches apart, near a trellis or cage so they can climb.

Quinoa

Yes, the “It” Superfood of the decade is easy to grow in your own backyard! And, it’s an attractive plant too. Plant your seeds in full sun now – before the end of May – for best results. These plants get quite tall, so space them out 10-inches apart and plant 1/4-inch deep. Best part: while you wait for the flowers and seeds to sprout, bloom, and dry, you can harvest some of the leaves. They’re edible!

What won’t grow:

Anything that is a hybrid or requires grafting to grow true (most fruit trees and melons), or foods that have been frozen, roasted, or pre-sprouted (yep, that sprouted wheat won’t grow!).

Locally Grown: 4 Fab Florida Spring Superfoods

Kauai farmer's market

We’re lucky in Florida – our growing season is year-round for many fruits and vegetables, which means we can eat locally all the time! But, even in our agriculturally blessed state, Spring is a special time of year with some extra special Super Foods to offer.

1. The Ataulfo mango is the creamiest, least fibrous, and most delicious mango out there – and it hits its peak from March through July. But, don’t be too sad if you see more Haden mangoes than Ataulfos – they’re both wonderful. Mangoes are packed with cancer-fighting antioxidants and vitamin C, and you can even use them as a light all-natural facial peel.

2. Key limes aren’t just great in cocktails and in pie – they make a delicious and healthy smoothie too. Limes, and lemons, help your body chemistry become alkaline, and contain flavonoids that fight cancer. And, of course, they are high in vitamin C. Try combining:

  • 2 Tb key lime juice
  • 1 cup almond milk
  • 1 ripe banana
  • 1/4th tsp vanilla extract
  • 1 cup of baby spinach
  • with stevia to taste
  • blend with four ice cubes.

3. Blueberries start emerging in Florida from April through June, bringing with them lots of antioxidants.

4. Cantaloupe is high in beta-carotene, which converts into vitamin A in the body. Vitamin A is vital for healthy skin, which makes cantaloupe the ultimate look-good food!

The 5 Superfoods of Sushi Restaurants

Iodine rich foods, like fishJapanese traditional cuisine is based on seafood and fresh vegetables and is packed with superfoods! So you’d think going out for sushi would be incredibly healthy for you – right? Well, it can be. But the first step towards making your Sushi night a healthful success is ditching one ingredient: White rice.

White rice is high on the glycemic index and low in vitamins and minerals compared with unprocessed grains. It’s calorie-dense and will boost your insulin levels to make you feel hungrier – Sumo wrestlers eat it all the time!

But what is sushi without the rice?

  1. It’s called sashimi. Seriously. Order sashimi and you’ll enjoy a plate of delicious fresh raw fish, minus the calorie-dense, vitamin-deficient processed white rice. My favorites are fatty tuna and salmon, both rich in Omega-3 fatty acids.
  2. Hand rolls, seaweed wrappers packed with raw fish and fresh vegetables, are another superfood staple. Seaweed is one of nature’s best sources of iodine, which improves your skin and helps your metabolism for faster, easier weight loss.
  3. Green tea is rich in cancer-fighting antioxidants and has even been shown to reduce anxiety – which means it’s good for the body and the mind! Green tea also has small amounts of flouride, making it excellent for strengthening teeth (in  moderation).
  4. Miso soup comes with nearly every sushi dinner. It contains kojic acid, which reduces age spots and brightens skin.
  5. Edamame, soy beans, reduces symptoms of menopause and help women maintain balanced hormone levels. Even for younger women, soy helps skin stay plump and elastic.

Of course, you’ll also want to avoid the tempura and sushi rolls with crazy names, like “crunchy rainbow volcano roll.” Not only do these rolls all include white rice, they also often rely on mayonnaise and fried ingredients. These rolls are made to please Western palates – you’d never find them in a sushi restaurant in Japan (unless they cater to tourists!).

15 Fantastic Anti-Inflammatory Foods and Juices

Creamsicle orange juice

The more health studies and articles I read, the more one single fact becomes clear: Inflammation either causes or is part of nearly every serious health condition! High cholesterol and heart disease? Inflammation. Diabetes? Inflammation. Asthma, Chronic Fatigue Syndrome, Fibromyalgia, Parkinson’s, Obesity, and Osteoperosis have all been linked to – you guessed it – inflammation!

Fortunately inflammation can be lowered significantly through diet. Change your diet, and see if you don’t feel better after a week.

  • EAT: Avocado, nuts, and wild salmon are rich in Omega-3 fatty acids and vitamin E. Omega-3s reduce swelling and discomfort in the joints, while vitamin E helps with healing.
  • EAT: Brazil nuts, salmon, oatmeal and brown rice all contain selenium, a trace mineral that we don’t need a lot of, but deficiencies can lead to major problems. Surveys indicate that rheumatoid arthritis sufferers tend to have lower selenium levels in their blood. Selenium may reduce arthritis symptoms by controlling levels of free radicals. Skip the pricey supplement and eat one Brazil nut a day. It’s that easy.
  • JUICE: Pumpkin, carrots, and sweet potatoes contain Carotenoids – ie. they’re orange. When your body eats orange, it converts the plant pigment into Vitamin A, a powerful antioxidant that fights joint discomfort (and cancer!). Juicing is the best way to help your body absorb nutrients from orange vegetables.
  • JUICE: Grapefruit, papaya, oranges, and mangoes are rich in Vitamin C. A study from Duke University shows that the right amount of Vitamin C reduces risk of rheumatoid arthritis. However, too much vitamin C accelerates joint damage from osteoarthritis. The USDA recommends 75mg per day for women and 90mg per day for men as the happy medium between the two extremes.
  • JUICE: Turmeric, the yellow spice that gives curry powder its color, is a powerful anti-inflammatory that Ayurvedic healers have used for centuries to relieve arthritis pain. Other curry spices, like ginger, work well with turmeric to further reduce inflammation.

Essentially, a diet of mostly fruits and vegetables with lean meats and good fats is anti-inflammatory. But, even within a healthy diet, there are anti-inflammatory superfoods. Change your diet, and you very well may change your life. Ask us about our nutrition packed, delicious, and anti-inflammatory juices!

5 Flu-Fighting Superfoods!

Flu fighting superfoods, oranges

Flu season started early this year, with swine flu quickly asserting itself as the dominant strain (it’s a bad one folks!). Experts are encouraging everyone to get the flu vaccine this year (which they do every year), but I know there are quite a few people who won’t. If you’re not keen on the flu shot, then you’ll need to boost your immunity every way you can. Get enough sleep, get enough sun, and get enough of these five superfoods.

Catch some Catechins with Green Tea

Catechins are specific antioxidants that help prevent viruses – and reduce sick time if you’ve caught a bug already. Green tea is one of the best sources, but also cocoa, blackberries, raspberries, cherries, apples and pears.

Guard Yourself with Garlic
Studies have shown that when people take a garlic supplement for at least 12 weeks, they caught fewer colds – which may be because no one wanted to go near them! All jokes aside, garlic does have potent antioxidants and antimicrobial and anti-bacterial properties. The Flu, however, is a virus, and won’t be affected with antibiotics. However- garlic is also high in Vitamin C, which boosts the immune system no matter what your body is fighting.

Savor the Immune System Boost from Sweet Potatoes
Sweet potatoes aren’t just high in vitamin C, but also in vitamin A – which supports mucus membranes, like those in your nose and throat. These membranes are your first line of defense against bacteria and invading viruses, so when your diet strengthens them, you’ll stay healthier.

Support the 70 Percent
Seventy percent of your immune system is in your gut, and the best way to support your health there is through the probiotics found in yogurt, tempeh, miso, kefir, sauerkraut, and kimchi.

Curb Illness with Herbs
Ginger, Garlic, Turmeric, and Chili are a powerful combination. Ginger, Chili and Turmeric are anti-inflammatory, while Garlic has anti-fungal and antibacterial properties. They can all be found in vegetable-packed Chinese food (time for a stir-fry!) and Indian recipes.

Come by Intelligent Gourmet and ask us to whip up an immune-system-boosting juice just for you! There’s no better way to help your body fight off infection than by helping it heal itself through food!