This homemade refried beans recipe results in a deliciously useful and straightforward complement to your favorite Tex-Mex meals. Enjoy it alone as a side dish, as a dip for tortilla chips, or rolled into your next burrito–and be sure to top it all off with our vegan sour cream.

Refried beans are an essential part of my diet ( 99 percent of which is more or less  Mexican food). They are so versatile, so delicious, and thankfully, so darn easy to make. So say goodbye to canned beans (and the BPA in the cans), and get cooking with this simple vegan recipe.

There are many ways to go about making refried beans, particularly through playing with the add-ins. Some recipes call for bacon fat, lard, or cheese. I keep the ingredient list as simple and pure as possible so even the pickiest of palates can indulge in these refried beans.

If you don’t want to use canned vegetable broth or don’t have the time to make your own version of the broth, simply use water in its place!

Homemade Refried Beans Recipe

Serves 6

Ingredients

• 2 tablespoons olive oil
• ½ medium onion, diced
• 2 garlic cloves, minced
• 2 1/2 cups cooked pinto beans
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½ teaspoon sea salt
• 2/3 cup low-sodium vegetable broth
• Juice of ½ lime

Directions

In a large skillet over medium heat, add the oil and onion. Sauté for a minute or two or until the onion begins to turn translucent. Add in the garlic and cook for another minute while stirring. Next, stir in the pinto beans, cumin, chili, and sea salt. Stir while cooking for another few minutes and then pour in the broth. Let the mixture simmer for three to five more minutes. The broth should cook off.

Use the flat edge of a fork or a potato masher to smash the beans until they resemble refried beans. You could also transfer the bean mixture to a food processor and pulse it several times, but be careful not to over process the beans, as they will lose their chunky consistency.

Transfer the refried beans to a bowl and stir in the lime juice. Store the refried beans in an airtight container in the refrigerator or freeze for later use.

Related on EcoSalon
Vegan Mexican Black Bean Stew Recipe with Amaranth
6 Vegetarian Bean Recipes for Perfect Summer Meals
10 Essential Items for a Vegan Pantry

The post Homemade Cumin-Spiced Refried Beans (Vegan) appeared first on EcoSalon.

Get dinner on the table quickly without a lot of fuss and muss by using a

If you aren’t already part of the initiated who use a pressure cooker, you probably think pressure cookers are unsafe and are only for the pros.

Am I right? I thought so.

That’s because that’s what I thought before I decided to take up the challenge to use a pressure cooker as part of my regular cooking routine. I got acquainted with the idea of pressure cooking after reading a few specialty recipe books for various anti-inflammatory diets (that’s a subject for another post). I started following some Facebook groups devoted to pressure cooking and even downloaded a couple of cookbooks exclusively filled with pressure cooker recipes before jumping in.

A point of clarification about pressure cooking is needed. Mainly, the pressure cookers of today are nothing like the ones your grandmother used and about which she filled you full of horror stories about the red sauce on the ceiling. Today’s cookers are third-generation cookers and include enhanced safety and programmable features that make them not only super easy to use but completely safe when used in coordination with the directions. Third-generation cookers are electric plug-in devices that look very similar to a crockpot–but instead of taking all day to cook a meal, can cook one in as little as ten minutes!

These cookers are fitted with a microprocessor to control for accurate pressure and temperature readings from pressure and temperature sensors are just about magical, as far as I am concerned.

The beauty of pressure cooking is that it’s possible to make a wholesome meal in the evenings without spending three hours in the kitchen. For example, if you wanted to make a whole chicken, instead of the normal rule of thirty minutes per pound, it would be possible to cook by pressure cooking in 15-25 minutes depending on the size. Cook soaked black beans in ten minutes flat. Make lentil soup in 15 minutes and rice in only four (FOUR!) minutes. If you can use a microwave, then you can use a third-generation pressure cooker.

Here are a few pressure cooker recipes to get you started.

Pressure Cooker Recipes for Beginners

1. Fall Off the Bone Whole Chicken

2. Black Bean Soup

3. Chicken Noodle Soup

4. Colombian Vegetable Soup

5. Indian Butter Chicken

6. Thai Red Curry

7. Pork Carnitas

8. 10 Minute Lentil Soup

9. Chili Mac

I do highly recommend the 7-in-1 InstantPot, which is not only a pressure cooker but also functions as a slow cooker and can be used to saute foods before slow or pressure cooking. It can also be used as a rice cooker and to make homemade yogurt and more. If you are going to add another appliance to your kitchen, this is the one to add.

Pressure cookers are great for both meat-eaters and vegetarians alike. The one downside  is that it is yet another appliance cluttering up the kitchen and they are somewhat pricey–most are on the other side of $100. In my experience, though, it’s money well spent. Look at it this way, if you can cook dinner in 15 minutes there is no excuse for ordering take-out!

Related on EcoSalon

So, You Want to Be a Vegetarian: 9 Things to Know
Enamelware Then & Now…Not Your Grandmother’s Dishes
Cast Iron Reasons to Go Back to Basics

Korean Style Beef Tacos Image from SkinnyTaste

The post Pressure Cooker Cooking is About to Change Your Life appeared first on EcoSalon.

ColumnForget the trendy foods, we need all the boring real foods back in our lives.

Pro tip: if you want to eat well you do not need to buy all of the trendy health foods at the store. Sparkly probiotic drinks, omega 3-antioxidant infused vegan ice creams, supercharged gluten-free miracle cookies? You need none of it. You need real food. The boring stuff. The stuff that doesn’t have a marketing campaign behind it, or its own blog or Twitter feed.

We’ve come to a day and age where food trends win out over real foods, even in the health food department, and in turn we put some foods on a pedestal and forget a whole lot of other ones. That’s a shame, because there’s a lot of good food out there. A lot of good real food that’s easy to prepare and good for the budget.

I keep thinking of my friend Amy and her tried and true cookbook “Ecological Cooking” that has been on her shelf for years. With recipes like Carrot Rice Loaf, you could say that the book is the definition of simple, budget-friendly foods that are sort of boring and unfashionable.

But that’s exactly what we need.

We do not need the new cupcake. We need a resurrection of the foods that are good for us, and easy to cook. And not all of them are sexy, or cool or trendy. That’s ok. Eat them anyway.

1. Beans

Black beans, pinto beans, navy beans; who cares as long as you are eating legumes. Ok, so black beans are sort of popular because of tacos, but for the most part beans are definitely in the boring real food category. But white beans make for an easy dip, and you can in fact make brownies out of black beans.

2. Buckwheat

No, it’s not a grain, buckwheat is actually a seed, which means that it’s gluten-free. You can use it to make hot cereals and you can grind buckwheat down into a flour, that’s got an earthy, nutty flavor to it, perfect for dense breads.

3. Cabbage

Kale is hot, cabbage is not. Which is weird considering they are in the same damn family. Ferment it, grate it, cook it, steam it, use it to wrap things. Become the cabbage lover you always wanted to be.

4. Flaxseeds

Embrace the flaxseeds. Love the flaxseeds. Grind them up and add a little warm water and you get a vegan egg replacement. Grind up even more and you can use flaxseed meal as a replacement for flour. Who knew seeds could be so versatile?

5. Millet

Most people equate millet with birdseed, but it’s actually a very nutritious grain that’s drought tolerant and can compete with the best of the trendy grains, like quinoa. You can even pop it like popcorn. Heidi Swanson of 101 Cookbooks even uses raw millet thrown into a muffin recipe to add a little extra crunch. I can get behind that.

6. Oats

Oatmeal is not the sexiest of breakfasts. Unless of course you make a savory one with pesto and put a poached egg on top. But while oats are on the bottom of the list of exciting grains, they deserve some respect. You can grind oats into flour, and even make milk out of them. And who doesn’t love a good berry oat crumble or a classic oatmeal cookie?

7. Sprouts

I grew up with sandwiches that had sprouts hanging out the edges. I was of course slightly embarrassed, but ate them anyway. And thank god my mother fed me sprouts, they’re healthy and easy to make at home. Lentils, chickpeas, alfalfa, mung beans – they can all be turned into sprouts, and to do so it’s as easy as growing them in a jar. How much simpler does it get?

8. Turnips

Of all the root vegetables, I think turnips don’t get a whole lot of love. Maybe simply because we don’t know what to do with them. But it has been used for human consumption since prehistoric times, so it has to have something going for it. You can roast them, and you can even sauté up the greens, which makes for whole vegetable cooking. Or you can turn it into a soup or a creative mash.

9. Yogurt

No, not the cute packaged version that’s full of “fruit.” (Hint: it’s not fruit, it’s sugar.) I mean good old plain yogurt. It’s a fermented food, so it’s full of probiotics. You can cook with it. You can make sauces out of it. You can eat it with homemade granola.

10. Water

Yes, water. Not coconut water. Not an overly priced raw juice. Just water. From the tap. Into your reusable bottle. It’s free and nutritious!

Now, with our boring pantries stocked, let’s start the real food revolution.

Related on EcoSalon

11 Ingredients That Make Healthy Food Fun: Foodie Underground

10 Essential Items for a Vegan Pantry

Bygone Food Trends: What if We Ate Like it Was 1994?

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This is the latest installment of Anna Brones’ weekly column at EcoSalon: Foodie Underground, an exploration of what’s new and different in the underground movement, and how we make the topic of good food more accessible to everyone. More musings on the topic can be found at www.foodieunderground.com.

Image: Nick Saltmarsh

The post 10 Boring Real Foods That Should Be Trendy: Foodie Underground appeared first on EcoSalon.

Plant-based diets have become all the rage and with good reason–they’re a potent source of vitamins and minerals. Legumes have long bean a critical component of eating this way. They’re loaded with vegetarian protein as well as fiber, but that’s just a small portion of what they bring to the nutritionally dense table.

But which legumes are the healthiest? Whether you’re a vegetarian, vegan or you’re just looking to add some nutritional bliss to your repertoire, these are some good choices.

The 6 Healthiest Legumes on the Planet

1. Lentils

Lentils lower cholesterol because of their high levels of soluble fiber. It’s for this reason that they’re also good for digestive health. They prevent digestive disorders like constipation, irritable bowel syndrome and diverticulosis. In all, 26 percent of the calories in lentils can be attributed to protein.

2. Adzuki Beans

Adzuki beans are a good source of magnesium, potassium, iron, zinc, copper, manganese and B vitamins. They’re also called the weight loss bean because they’re among the lowest in calories and fat.

3. Black Beans

One cup of black beans has a whopping 15 grams of protein. Black beans are also a good source of folate, fiber, copper, manganese, vitamin B 1, phosphorus, protein, magnesium and iron.

4. Butter Beans

In the South, we call them butter beans because of their starchy and buttery texture, but they’re also called lima beans. Butter beans are a good source of fiber, copper, manganese, folate, potassium, magnesium and vitamin B6. One study found that a diet high in legumes reduced the risk of heart disease by an incredible 82 percent. That’s right–82 percent!

5. Fava Beans

Fava beans are nutrient dense. Also known as broad beans, they have no saturated fat or cholesterol and they contain a high concentration of thiamin, vitamin K, vitamin B6, potassium, copper, selenium, zinc and magnesium. Just a cup supplies 37 percent of the daily requirement of fiber.

6. Garbanzo Beans

Garbanzo beans are amped up with antioxidants. They have concentrated forms of phytonutrients like quercin, kaempferol and myricetin.

Preparing Your Legumes

It’s best to use dry beans and cook them at home rather than canned lentils and beans to avoid the endocrine disruptor BPA found in the lining of most aluminum cans. Home cooked beans are also relatively easy to make and they taste much better. They are also less likely to cause digestive problems, particularly the gas and bloat which beans are famous for causing. Here are some simple tips for preparing legumes:

Tips for Cooking Lentils

• Rinse lentils 2-3 times.
• You do not need to soak lentils.
• Add 2 cups of water per 1 cup of lentils.
• Salt lentils.
• Cook uncovered for 20-30 minutes.

Tips for Cooking Beans

• Rinse beans 2-3 times.
• Soak beans for at least two hours in water.
• Add your beans to a large pot and cover with 2 inches of water.
• Bring to a boil and turn down the heat to a simmer.
• Remove the coating of white foam that forms on top with a wooden spoon if need be.
• The cooking time depends on the bean, but start checking after 30 minutes.

Related on EcoSalon

Recipe: French Lentil Dip

Sensonal Superfood: Fava Beans

White Bean and Sweet Potato Veggie Burger Recipe

Image: jean-louis zimmermann

The post The 6 Healthiest Legumes on the Planet appeared first on EcoSalon.

A great tip to save time preparing food is to make your favorite grains or beans in bulk on a Sunday and to find unique ways to enjoy them throughout the week. There are surprisingly many ways to lift a simple grain or bean from its simple side-dish status to show-stopping glory. From burgers to breakfast, try your hand at diversifying your palette and learning how to be more creative in the kitchen with leftovers.

1. Bite into a Veggie Burger

One of the most important components of a vegan burger is an ingredient that offsets the wet ingredients and helps to bind the patties together. Beans work really well in this department, because they are grainy and sticky at the same time, taking care of a lot of the issues one usually has when trying to get the patties to hold together. Rice and quinoa also work well in veggie burgers.

Make the vegan Sweet Potato and White Bean Burger, Kale and Quinoa Hazelnut Cakes, or the Chickpea Burger first and then experiment with other grains and beans.

2. Dive into a Buddha Bowl

This is one of the easiest and most satisfying go-to lunches or dinners that also use up vegetables rounding their last leg. The ingredient list is straightforward and something that changes according to what you have on hand – cooked grains, green leaves, avocado, and spices. The proportions are up to you to decide.

My favorite mix includes:

• ½ cup brown rice, cooked and cooled down
• Handful of chopped kale
• 1 carrot, grated
• ½ beet, grated
• ½ or 1 whole avocado, chopped
• ½ tablespoon nutritional yeast
• ½ teaspoon mustard
• Salt and pepper to taste

3. Serve Pancakes

 It may seem odd at first, but a pancake made of grains is actually genius! They turn out much fluffier add extra fiber, the 9 essential amino acids, and protein to Sunday breakfast. You’ll be fuller for longer and in a wholesome, guilt-free way. These Buckwheat Quinoa Pancakes are vegan and virtuous!

Buckwheat Quinoa Pancakes

• 3/4 cup buckwheat flour
• 3/4 cup quinoa, cooked plain
• 1-1/2 cup almond milk
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 2-3 dates, pitted, soaked (1-2 hours)
• 1 banana, crushed

Simply mix all the ingredients together until evenly combined and cook on a heated, lightly oiled pan. Serve with maple syrup.

4. Bond with Brownies and Blondies

Recently, beans have been popping up in the most unexpected places – in desserts. Before you reject that concept, it’s worth a try. Beans have a subtle taste that is balanced well with sweet flavors. They also pack the density and rich texture that brownies and blondies require. Beans make it possible to have a vegan brownie that is more like fudge than cake.

Prepare these Black Bean Brownies or Strawberry White Bean Blondies for an introduction to the world of beans served sweet.

5. Redefine Breakfast

So you know that pancakes are an option with grains, but many of us don’t have the time for pancakes each and every morning. Instead, we’re on the go, looking for a quick bite before jumping out the door or something fuss-free to enjoy at the office.

This is where amaranth and quinoa come into play. Look at them as a replacement for your morning oats. Feel the power of over 10 grams of fiber in with this guiltless Chocolate and Banana Breakfast Quinoa. Amaranth packs 30-percent more protein than oats. This protein-packed Amaranth Fruit Cereal is a delicious introduction to amaranth and it can be altered according to your tastes.

Photo Credit: Nerissa, GlowKitchen 

The post 5 Practical and Unique Ways to Use Leftover Grains and Beans appeared first on EcoSalon.

Easy to make recipes for a 4th of July bbq revamp.

Nothing captures the 4th of July quite like images of outdoor eating with family and friends. It marks the beginning of barbecue season and kicks off the summer with cheer. All is fun and games until you stop by the food table, which boasts fare that is everything but forgiving to your waistline. But there’s no need to miss out on that which makes the 4th of July so special! We’ve revamped typical July 4th barbecue dishes so that you can have a happier and healthier holiday feast without missing out on the tastes you expect from an outdoor summer celebration.

Potato Salad

Mayonnaise makes this otherwise vegetable-centric dish a nightmare for health enthusiasts. One tablespoon of mayonnaise contains some 90 calories, 10 grams of fat, and 5 milligrams of cholesterol. These stats alone are reason why the potato salad actively contributes to heart disease and weight gain.

Switch up the traditional recipe with a Roasted Sweet Potato Salad with Herbed Vinaigrette, which includes hearty  dried cranberries, nuts, parsley, sage and arugula. And whistle while you work to a playlist fit for a potato salad maker!

Burgers

We’ve explored the nutritional downfall of the Big Mac, but homemade versions are not always much better. If you are still using white buns and cooking animal protein, there still exists the hurdle of empty calories and saturated fat.

To give the burger a healthy twist, use a whole-wheat or whole-grain bun and cut the saturated fat by using lean cuts of meat and reducing other superfluous additions, such as bread crumbs and egg yolks. For a much healthier alternative, nix the animal protein and opt for a Chickpea Burger. Not only is this variation healthier but also packs a ton of flavor.

Hot Dogs

Hot dogs are severely low on the scale of nutritional value. Hot dogs are processed meat crammed with some 18 grams of fat per serving. They clog arteries and increase the risk for heart disease. Hot dogs are also loaded with sodium – up to 1,000 milligram – leading to weight gain, water retention, bloating and increased blood pressure.

When searching for a hot dog to lay out on the grill, keep your eyes on nutrition labels. Look for a brand with no more then 3 grams or less of saturated fat and 370 milligrams or less of sodium per serving. Remember that the less ingredients there are, the better for your health the hot dog is bound to be. Avoid white flour buns and opt for either a whole-wheat or whole-grain bun or eat the hot dog wedged between lettuce leaves. Avoid sugar and sodium-packed condiments and opt for a topping of fresh vegetables. Check out the My Vegan Cookbook website for an excellent Seitan Hot Dog recipe.

Chips

Original variations often included the preservative, Butylhydroxytoluene, commonly known as BHT. This fat-soluble chemical is also used in petroleum products, pharmaceuticals, and cosmetics. BHT can lead to cancer when consumed in high amounts. Other health violations include high levels of sodium, artery-clogging trans-fats and calories. However, there are now so many brands offering healthy alternatives – vegetable-based or baked –without sacrificing the taste and crunch.

Homemade chips may be an intimidating endeavor, but they’re much more hassle-free than you think. Try these simple Sweet Potato Chips and then individualize them with your favorite spices and oils, like as was done for these Mustard and Dill Potato Chips.

Pickles

Pickles are essentially cucumbers that have soaked in vinegar and salt and fermented over time. According to the United States Department of Agriculture, the average 4-inch long dill pickle has about 1,181 milligrams of sodium, which is nearly your maximum daily intake requirement. As a basis of comparison, a 4-inch cucumber prior to pickling contains only 6 milligrams of sodium.

To avoid the sodium overload, soak a sliced cucumber in a bowl with red apple cider vinegar for a few hours before serving. The cucumbers will soak in the sourness of the vinegar without the addition of salt. If you are keen on the pickled effect, homemade pickling is a great way to control what goes into the process. Fermented vegetables are exceptionally good for you. The healthy bacteria created during pickling benefits your gut flora when consumed, improving digestion. Try the Healthy Green Kitchen blog’s Spicy Lemon Cucumber Pickles, which keeps the sodium in check and the flavor on high!

Corn on the Cob

Corn on the cob is a health violation that really shouldn’t be. All is well until the butter is slathered and the salt is shaken one too many times. To make this July 4th staple healthier, try brushing the corn with olive oil instead of butter to ensure less saturated fat. Also, dash salt into your palm first, as opposed to shaking it directly over the corn, in order to avoid over seasoning.

To bring some extra nutritional value to the dish, chop some chives, parsley, garlic, dill, or any of your favorite herbs and mix them with olive oil before applying to the corn.

Baked Beans

Beans are full of heart-healthy fiber and plant-based protein, but canned baked beans are often so full of sugar, their nutritional benefits are canceled out. The sugary syrup that canned beans generally come with will only cause an increase in blood sugar and insulin levels, contributing to heart disease and diabetes.

Check out the Homemade Classic Baked Beans from the Recipe Renovator blog to slim down the traditional recipe without compromising taste or texture.

Condiments

Ketchup, mustard, relish, and mayonnaise are barbecue mainstays, and for good reason. We often don’t realize how heavily we rely on them to kick up the flavor, and we often ignore their significance in our daily diets. However, it’s in these condiments where we find those empty calories. Ketchup, mustard, and relish are no stranger to sugar, sodium, and preservatives while mayonnaise has a lot of artery-clogging saturated fat.

Why settle for store-bought sugar and sodium-packed condiments when you can make your own in a matter of minutes? Even if you aren’t slicing the fat and calories, it’s always important to keep the ingredients real and untainted by preservatives, coloring and other sketchy add-ins.

Seltzer with Bitters

Regular soft drinks have been linked to stroke risk, elevated blood pressure, obesity, cancer and kidney failure. They’re full of sugar, and even their zero-calorie alternatives hold some dreaded preservatives and chemicals.

Get the bubbly without the downsides. Prepare a Honey, Ginger Sparkling Lemonade with Rosemary and expect to quench your thirst in a much more refreshing and aromatic way.

Dessert

A lot can go wrong come dessert time. First there’s the obvious bad guys – nutritionally-empty white sugar and white flour – and then there’s the addition of butter that has you worried.

Try your hand at some healthier alternatives, such as Vegan Chocolate Mousse with Sea Salt, Avocado Chocolate Pudding, Fig and Coconut Walnut Cake, Peanut Butter Cookies, and Vegan Strawberry Shortcake. These recipes are forgiving to the waistline and overall easy crowd pleasers.

Photo by The Recipe Renovator. © 2012. Used with permission.

The post Extreme Makeover: Revamping the Traditional 4th of July BBQ appeared first on EcoSalon.

A fresh and hearty salad that’s easily packable for lunch. 

I recently discovered food blog Happy Yolks, and it quickly made its way onto my list of favorites. With beautiful photography and believers in the value of good food, Happy Yolks embodies our own EcoSalon values about eating. As they put it, “Be kind to your body, be kind to the earth, be kind to everyone you meet – you never know who is fighting a hard battle.”

Kelsey of Happy Yolks was kind enough to share her recipe for Mixed Bean Salad with us for today’s Sunday Recipe, a fresh mix of beans and greens that is easy to take along to a dinner party or a picnic, or simply just for lunch.

Mixed Bean Salad 

• 6 cups soaked and cooked beans
• 6-8 stalks celery
• 1 cup thinly sliced red onion
• 1 head watercress
• 3 lemons
• 1/2 cup olive oil
• salt/pepper to taste

The post Sunday Recipe: Mixed Bean Salad appeared first on EcoSalon.

Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.

On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.

20 foods that will supercharge your brain:

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.

6. Coffee

Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.

The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily – we are talking about supercharging here. Just please don’t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.

Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.

7. Oatmeal

Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3’s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.

Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn’t very green.

8. Beans

One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash. Don’t go eating a whole platter of frijoles, though – just 1/4 of a cup is fine.

Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.

9. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

10. Brown Rice

Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.

Green it: don’t buy the excessively-packaged “boil in a bag” rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.

11. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

12. Chocolate

Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)

Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.

13. Oysters

Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.

Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!

14. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6’s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.

15. Tuna

In addition to being another rich source of Omega-3’s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).

My personal cocktail: SAMe (nature’s happiness molecule) and a mega-dose of B-complex keeps me humming even when I’ve got a mountain of work to do. Which, like you, is all the time.

Green it: only eat tuna from sustainable fisheries, and if you’re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day’s requirement (tuna offers nearly 60%).

16. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

Avoid: I know it makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

17. Eggs

Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn’t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I’ll restrain myself for once.)

Green it: choose organic, free range, vegetarian fed eggs.

18. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

19. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene – take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

20. Cacao nibs

That’s right, I’m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.

Green it: as long as it’s fair trade and organic, it’s green.

Things that drain your brain:

Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.

Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actally reduce your brain function severely – and the effects are cumulative.

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Vita Search
Public Library of Science
PubMed

– with additional reporting by Sarah Irani

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Image: haydnseek

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