I have a friend who swears that dark cherry juice with cacao powder will enhance your mood, and though I can’t vouch for the L-tryptohan (a serotonin producer) he claims this combo contains, I can tell you it’s a blend that just feels good (and tastes divine!).

There are, however, proven foods to give our brains a “feel good” boost. Without getting too technical, serotonin is a neurotransmitter which produces feelings of satisfaction and tranquility. Dopamine is another one, creating focus and pleasure. I did some research on how to naturally boost these neurotransmitters and here’s what I found:

Complete protein produces dopamine. Keep in mind, eating too much protein in a meal will cancel out dopamine’s alertness and make you sleepy.
Foods containing complete protein are meat, poultry, eggs and certain vegetarian combinations such as rice and beans, corn and cheese, beans with nuts and seeds, or quinoa. Bragg Liquid Aminos is a great tasting supplement.
Carbs (sugars and starches) produce serotonin. Think breads, grains and veggies. But you have to eat your carbs without protein or fat, or serotonin production will be inhibited. That’s why some foods high in L-tryptophan (protein-rich cottage cheese, turkey, and eggs) won’t boost your serotonin.
Simple sugar gives the quickest serotonin rush (this explains why we crave candy), but also the hardest crash. Complex carbohydrates (brown rice, potatoes, pasta) give a slower, more extended boost.
For added serotonin, try pasta with low-fat sauce, rice with steamed vegetables, potatoes (no butter!), veggie sushi or lentils with steamed broccoli. And of course, cacao.
Overindulging in alcohol, caffeine or stress depletes neurotransmitters, putting you in a worse mood and making it harder to use food as a medicine.

Keep in mind, there’s no quick fix. You can’t just eat a slice of bread, sit back and expect to be happy; brain chemistry is more complex than that. The best solution is to eat a well-balanced diet of organic, whole foods. Perhaps you were expecting a magic pill?

Sources:
The Facts About Fitness
Go Ask Alice
About.com

Image: Ruth L

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I’ve been fully vegetarian for the past few years, and on-and-off for at least a decade, and although there’s been much more awareness about meat-free sources of protein, one question I get a lot is “How do you get enough iron?”

This is a great question because as a woman, I need almost twice as much iron as a man. I’ve suffered iron deficiency at times, but over the years I finally figured out what I need to eat in order to keep myself energetic and balanced. Here are my blood-building essentials.

Dark Green Superfoods: Spirulina, chlorella and wheat grass are the superfoods of green. Every day or two I take a teaspoon of spirulina in a glass of juice. Haven't had any iron problems since.
Dark Leafy Greens: Though they’re not as high in iron as the superfoods, leafy greens like spinach, kale and mustard are good to incorporate regularly into salads.
Nuts and Seeds: Tahini (sesame butter) and almonds top the list in this category.
Dried Fruits: Dried figs, apricots, peaches and raisins. I put these in my luxurious snack mix.
Beans: Garbanzo beans (the main ingredient in hummus), lentils, black, kidney and pinto beans. I eat a meal incorporating legumes at least two or three times a week.
Vitamin C: It’s very important to eat enough citrus fruits and berries, because vitamin C helps your body better absorb iron.

The real answer to getting enough iron is a balanced, varied diet of whole foods, plus the green superfood boost. It’s as tasty and easy as that.

Images: derek purdy

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A lot of things are called “nature’s candy", but the date really is. Sweet, luscious, just a bit gooey – could it get any better than that? Actually, it does. With calcium, magnesium, phosphorus and potassium, plus a range of vitamins and amino acids, dates make a great part of a well-rounded diet. They're also a smart sweet if you're watching your blood sugar - the glycemic score of dates is a very low 9.

In the middle of the day when I start to crave candy, I satiate the urge with stuffed dates. I'll split the date open, remove the pit and then fill it up with whatever I have on hand. Here are some favorite stuffing combinations for a decadent treat:

Fill the dates with cacao nibs and almond butter and roll them in coconut flakes.

Bleu cheese (foodies know the sweet-pungent contrast really works well!)

For an Algerian dessert, stuff the dates with marzipan and sprinkle with powdered sugar.

I’ve never tried this one, but it sounds intriguing: stuff the dates with almonds and then wrap them with thin slices of bacon or proscuitto. Secure with a toothpick and bake at 400 degrees for 15 minutes, until the bacon crisps.

Fill them with mascarpone or cream cheese (flavored with lemon juice and honey). You can eat this as-is, or wrap prosciutto around it and bake it as above.

Blend a mixture of pistachios, orange juice, orange zest and a pinch of sea salt until you get a thick paste. Fill your dates with this for a very Middle Eastern flavor.

Make a mixture of roasted sesame seeds, sliced almonds and crushed cardamom. Stuff and enjoy.

Whip up some of my chocolate-avocado pudding and top with chopped dates. Mmmmm.

Image: cyancey

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Tomato season is just beginning and you're probably pretty happy to eat them raw in salads or simply drizzled with olive oil and salt and pepper. But come August or September, you might be glad you tucked this recipe away in your bookmarks folder. (Especially if your neighbor dumps a heaping sack of squash on your doorstep).

Easy to prepare on a hazy, lazy summer evening and a versatile companion dish for anything from grilled meats, to frittata, to pasta, or on its own with bread and cheese, this is a summer dish you'll make again and again. This recipe is meant to be assembled casually by sight and taste. Measurements are approximate.

Heirloom Tomato and Summer Squash Gratin
Serves 6

You will need:

- 1 1/2 pounds green or yellow organic summer squash (about 5 medium), washed and sliced thinly lengthwise

- 1 1/2 pound large, organic tomatoes (about 4 medium), washed and sliced into 1/3 inch thick slices

- 25-30 whole fresh, organic basil leaves

- 1/3 -1/2 cup extra virgin olive oil

- 1/3 cup toasted fine organic breadcrumbs

- 1/3 cup grated Parmesan or other hard cheese (preferably organic)

- Salt and freshly ground pepper, to taste

To make:

In a 9 x 11 baking dish, layer half of the squash in a single layer, overlapping slightly. Top the squash layer with a layer of half of the sliced tomatoes. Scatter half the basil leaves over the tomatoes. Drizzle half the olive oil over evenly. Sprinkle half the breadcrumbs and grated cheese. Season generously with salt and pepper. Repeat the second layer exactly, using all the remaining ingredients. Cover with foil and bake in a preheated 400 degree oven for 15-20 minutes or until vegetables begin to soften. Uncover and bake an additional 10 minutes until vegetables begin to brown. Cool slightly before serving or serve at room temperature.

Note: Recipe Copyright 2008 Vanessa Barrington

Image: I Love Butter

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Fragrant, bright green, giant bunches of organic basil show up in farmers' markets and CSA boxes all summer long. If you're like me, you'll throw a few leaves into a salad or sandwich, but you may have a hard time using up a whole bunch before it goes bad, unless you make a batch of pesto.

Here's a tip straight from a farmer. Simply put the entire bunch in a plastic bag, flick a few drops of water in with your fingers, tie the bag at the top and leave it out on your counter. That's it. Do this and your basil will last about a week. This method works much better than leaving it in a glass of water, in or out of the fridge.

Now that you have all that nice basil, here are some fun ideas for using it:

1. Make a chiffonade: stack the individual leaves into little piles of 5 or 6 leaves. Roll them up lengthwise, and cut crosswise into thin slices. Now you have little ribbons of basil to use in any dish you want.

2. Top pizza, fresh tomatoes, pasta dishes, or salads.

3. Mix into butter and use as a bread or sandwich spread.

4. Add basil and garlic to butter and dollop onto steaks, chicken, or fish just as it comes off the grill.

5. Mix into scrambled eggs during the last few minutes of cooking.

6. Garnish white beans with basil and olive oil just before serving.

7. Add a sophisticated touch to a bowl of sorbet by garnishing with ribbons of fresh basil (especially good with lemon or lime).

8. Add to melon salads for an unexpected flavor sensation.

Image: jslander

A lonely brownie is a terrible thing.

Ever since organic ingredients became affordable and common, I've been trying to fly the flag for Frozen Organic Brownie Stratifié. It's a dessert that I like to pretend I've invented (and I'm particularly proud of the fancy French word on the end). When I saw this photo over at Oh Joy!, I knew the time had come to spread the word. Because it's all about ice cream. Brownies are layers of a cake, meant to sandwich further decadence. In between, you plaster creamy ice-cream - ideally vanilla. A match made in heaven.

Wellness post, Mike? Bit of a stretch, don't you think? Not at all. Every one of us needs a treat now and then. Simply concentrate on choosing the finest organic ingredients. Here are a few suggestions:

Dark, dark, dark chocolate, like that made by Green & Black's or Terra Nostra. You'll only need a nibble.

Your favourite brownie recipe. Mom usually has the best one, but I can also vouch for Brit chef Nigel Slater's superb brownies (firm but sticky in the middle).

Strong-tasting organic vanilla ice-cream: based on experience I'm a Green & Black's man, but Stonyfield Farm's pots seems to have picked up the best reviews. Get the good stuff.

Now - alternate layers of brownie and ice-cream of equal thickness, with ice-cream uppermost, dusted lightly with cocoa powder. And serve.

It's simple, organic, looks classy and tastes divine...and it makes your brownies feel loved!

Image: rizkapb

My treasured, vintage wooden picnic basket will be packed with a  conscience on Friday as my family heads to our annual Fourth of July celebration in downtown Sonoma. Instead of the ubiquitous plastic ware and paper plates that end up in landfills, we're opting for reusable picnic ware and some great vegan recipes, including a refreshing Island Chiller cocktail. 

Looking to make your spread more sustainable?

Well friends, when it comes to a picnic, I always share. Here's a blueprint for the red, white and greening of your 4th!

The Set-Up

If you're headed to the park or the beach, cotton blankets or patchwork quilts make for ideal intimate seating if you can't score a picnic table or don't own folding chairs. Check out the cute cotton throw at Orvis ($69). I personally loathe the vinyl spectator chairs with drink holders used by those professional picnic people (the same folks who when floating on canoes never crash into the trees). If you're gathering in your backyard, then you don't have to worry about seating. Instead, focus on a reusable tablecloth that you can style with red flowers from your local farmers' market.

The Picnic Ware

Avoid paper and plastic and opt for reusable bamboo bowls and either biodegradable or compostable utensils and containers, both available at Branch. I use retro green trays with compartments from Restoration Hardware that are easy to perch on your lap. It's also a good idea to go with cloth napkins, despite the allure of the patriotic patterns on disposable napkins lining the aisles of supermarket shelves. If you don't own cloth ones you like, try the fetching garden snail motif napkins ($26) at Ortolon.

The Vittles

Have you ever tried a vegan stars and stripes American flag pie? It's the sparkler on the great vegan Fourth of July barbecue menu  suggested by Vegan Paradise. The offerings include marinated tofu fingers and grilled tempeh steaks instead of fatty meats which are bad for the air. The fatty drippings release carcinogenic hydrocarbons that can spoil our fun. Shew, you yucky toxins! I also love the grilled veggies and corn and the Island Chiller cocktail made with mango, tofu and coconut milk. There's even a recipe for nutty chocolate bananas. Crazy!

Non vegans will find great gourmet picnic recipe tips at Fine Living including Caprese Bites ( a portable Italian salad on skewers), pesto chicken wraps, New Jersey Potato Salad and Lemon Bars. Have a look.

The Grape

For grazers content with a simple wine and cheese affair, you can have a delightful picnic overnighted to you from Diamond  Organics that includes red wine from an organic coastal vineyard, cheese from free range cattle raised with an ocean view, a fresh baguette baked in Santa Cruz and colorful organic fruit ($99). For a little extra, you can add wild smoked salmon and an organic bouquet. 

The Entertainment

Follow all of this by sneaking in a good post-parade eco nap (very good for my environment) so that you're rested and ready to sit under the stars for a fireworks display (not too much in the green department, there). Don't forget the good green bug juice, like Greenhead Insect Repellent at Stop Biting Me.

Happy birthday, America.

Image: dcJohn

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A truly modern city is one that's overgrown.

I love cities. In Rome last month, I was fascinated by how Italians utilized every corner of their balconies and gardens (more so in the Republic of Georgia) - admittedly as much for rusting motorbike/moped parts as for greenery. That's men for you. But it struck me how this most ancient of European cities has evolved - in some places at least - into the very synergy of nature and culture that modern designers are falling over themselves to create from scratch.

That means growing things. That's the personal call to arms of the city dweller, the would-be guerrilla gardener, the committed gastronaut. It's a cinch to line windowsills and balconies with pots and baskets. There are even kits to do half the work for you, like the Miniature Edible Garden Kit, or the "herb eggs" we reported on recently. Your own fresh oregano and mint makes dishes like this toe-wigglingly delicious - grow nettle and dandelion, and you're on the way to a free, healing green tea every morning. The list heads over the horizon. Feeling more adventurous? Have a read of this blog from a balcony-growing enthusiast.

But it's not just about saving money, it's about ownership. The best way to live in a city is to care about it; to want it to have a positive effect on yourself and those around you. A city neglected by its occupants feels ugly and unappreciated. So let your plants run riot over the wood and concrete - beautiful and useful. Bring your city to life!

Image: bluelemur

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School is letting out and I hate to think that high gas prices and fuel shortages will make the summer road trip a thing of the past, because there are some worthy reasons to load up the family and take a little drive to a pretty place where the kids might learn something valuable.

Shelburne Farms is one such place. And if you happen to live in New England it's a day trip. The farm's mission is to manage the rural landscape in a way that is environmentally, economically, and culturally sustainable. They run camps for children and countless school programs throughout the year. The farm is a grass-based dairy farm, producing award-winning cheddar cheese. There's a farm store, walking trails, an inn, and a restaurant. It's the kind of place you could easily spend a couple days. They even have a cookbook with recipes featuring local Vermont ingredients.

Situated on the shores of Lake Champlain near Shelburne Vermont, the farm was created in 1886 as a model farm and is now a National Historic Landmark. Landscape architect, Fredrick Law Olmsted, who gave us many of our beloved urban parks and greenways, including Central Park in Manhattan and the most beautiful cemetery ever, Mountain View, in my hometown of Oakland, CA, designed it. For me, that's enough reason to visit if I ever find myself in Vermont with a few hours to spare.

P.S. If you don't own a hybrid yet, you might want to trade in the old gas guzzler before gas gets any more expensive!

Recently we've spotted a new trend in eco-chic decor. Let's call it Things That Make You Slightly Uneasy. (Like this, for example).

The latest items to raise the hairs on the back of your neck are those of the Witches' Kitchenware range. No doubt about it - the sustainable two-tone Guatemalan wood looks gorgeous, and reaffirms my belief that plastic kitchen utensils are thoroughly last-century. But....it's the prongs, the spikes, the tangs. The dagger. There's also a gorgeous-looking cauldron - sorry, casserole dish, and a set of witch-inspired gloves and aprons.


If you're happy with feeling like your kitchen belongs in the world of a certain boy-wizard (or, more likely, if young children have out-voted you on this matter), keep an eye on Artecnica's site - they seem to be looking for a new distributor at the moment. And when you're equipped, you could even try out a few "authentic" recipes from Kate West's book here.

(Disclaimer: Ecosalon does not take any responsibility for anyone accidentally being turned into a toad. Thank you).

Images: Artecnica

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