Take advantage of berry season with these ideas for using up all those delicious summer berries.

Whether you grow your own summer berries or buy them at the farmers market, it is easy to quickly find yourself overwhelmed with the abundance of sweet and juicy berries. While it’s possible to eat fresh berries all day long, it’s definitely not recommended. Instead, use up those summer berries in delicious recipes ranging from savory to sweet–and maybe even a cocktail or two.

11 Recipe Ideas for Summer Berries

1.Berry Kombucha – Use summer berries to add flavoring during your secondary ferment when making kombucha for a sweet, sour, and probiotic healthy delight.

2. Berry Trifle – A trifle is a layered dessert made with fruit, a thin layer of sponge cake, custard, and whipped cream.  It’s super easy to make, but adding summer berries makes it far more impressive.

3. Homemade Berry Yogurt – While making homemade yogurt does take a little patience, it is easy enough to make. Use fresh summer berries in your homemade yogurt for the ultimate breakfast.

4. Berry and Meyer Lemon Semifreddo – A semifreddo is an Italian dessert that can best be described as a frozen mousse. This meyer lemon and berry version is perfect for a warm summer evening.

5. Summer Berry Sangria – What better way to use up all those delicate summer berries than tossing them into your favorite red wine sangria recipe?

6. Savory Blackberry Sauce – Believe it or not, this savory blackberry sauce goes well with salmon, steak, lamb, and pork.

7. Mixed Berry Cobbler – A cobbler is a super easy yet impressive and delicious dessert to make. It’s kind of like a deconstructed pie and it’s perfect served with homemade vanilla ice cream.

8. Summer Berry Salad – Toss summer berries onto your salads for added sweetness and some depth of flavor.

9. Berry Hand Pies – Hand pies are another super easy dessert to make, and are a great way to use up lots of berries. They even freeze well and can be reheated for a snack, or dare we say for breakfast?

10. Mixed Berry Margarita – Who knew that berries and tequila could be so tasty? Puree up some mixed summer berries, strain, and add tequila and Grand Marnier to taste. Sugar the rim of your glass for extra points.

11. Blueberry Salsa – Substitute tomatoes with blueberries with this recipe for blueberry salsa goes equally well with chicken or chips.

Related on EcoSalon

Easy Homemade Breakfast Bar Recipe Featuring Goji Berries
Foraging Is for Foodies: Fruit and Nuts Edition
Vegan Coconut Mousse Recipe with Strawberry and Mango

Berries in Baskets image via Shutterstock

Strawberries and Whipped Cream via Shutterstock

Strawberry Hand Pies via Shutterstock

Homemade Sangria via Shutterstock

The post 11 Perfectly Juicy and Ripe Recipes for Summer Berries appeared first on EcoSalon.

As if you needed a reason…how about 21 perfect summer blueberry recipes to put your favorite berry to good use?

One of my favorite parts about summer is blueberries. Yes, a fruit can in fact be your favorite part of a season.

Growing up we had three blueberry bushes in the garden, and I was known to pick from them on a daily basis. As you can imagine, more berries made it into my mouth than into a bowl. As such, blueberries are as much a sign of summer for me as sunscreen and bare feet.

But what can you do with blueberries besides eat them off the bush? So much. Here are 21 ideas for blueberry recipes to get you started on your summer berry conquest.

1. Mash a cup of blueberries with a tablespoon of organic cane sugar and some chopped mint. Serve over ice cream.

2. Go classic and make a blueberry cobbler.

3. Serve a plate of blue cheeses alongside a bowl of blueberries after dinner.

4. Freeze blueberries with water in ice cube trays for a more entertaining ice cube.

5. Roast them and serve them over a vanilla custard.

6. Roast some more blueberries, find some basil, and make a simple syrup.

7. Try a blueberry and corn relish over polenta squares for a different kind of appetizer.

8. Combine with kale and make a very healthy morning smoothie.

9. Mix up a blueberry mojito.

10. The most basic and delicious blueberry recipe: serve with yogurt and granola.

11. Pair blueberries and cilantro in a salad.

12. Find some lemon verbena and make a citrusy blueberry pie.

13. Try a different flavor combination and bake coriander blueberry muffins.

14. For a summer barbecue, try some blueberry ketchup with sweet potato fries.

15. Bake a batch of blueberry focaccia.

16. Buy a bottle of vodka and make your own blueberry liqueur.

17. Add them to gluten free flaxseed and oatmeal pancakes.

18. Combine with lemon for a zesty sorbet.

19. Serve a warm baguette with goat cheese and blueberry chutney.

20. Try your hand at a raw vegan cheesecake made with oranges and blueberries.

21. Get out your chia seeds and try these blueberry, almond chia squares.

Images: Daniella Segura, Brendan Debrincat, brx0

The post 21 Fantastic Summer Blueberry Recipes Perfect for Right Now appeared first on EcoSalon.

Who needs a small bag when you’ve got a pantry?

The most potent and effective remedies are often the natural ones already hanging out in the pantry. Aside from the remedy-specific nature of the following 10 homemade teas, one of the most exciting thing about them is that they don’t require a tea bag! Your spice cabinet, fresh ginger root, some green herbs, a few fruits and vegetables, and honey are all that stand between you and an elixir to treating a pesky ailment – 10 of them, to be more exact.

To put together the following recipes, make sure to mix them until evenly combined and let the teas involving herbs or fruit to steep for several minutes before drinking. Sweeten as you see fit and enjoy!

Morning Liver Tonic

When you wake up in the morning, you’re body is in a very special place. The reason we are usually instructed to take supplements in the morning is because our stomachs are empty and there is little to interfere with said supplements’ potency. This morning tea pulls you out on the right side of the bed, giving a morning cleansing body flush. The lemon juice is highly alkaline and turmeric is known for its detoxifying properties.

Turmeric dates back 2,500 years in India, where it is commonly used in Ayurvedic and Unani medicine. Turmeric packs a lot of health benefits, but for our purposes it should be regarded as a liver cleanser, antiseptic and antibacterial agent. But it doesn’t hurt that the spice lowers the risk of cancer, is anti-inflammatory and helps to lose weight. Turmeric additionally treats Alzheimer’s, depression and arthritis.

You can sweeten with honey to balance the earthiness of the tea.

The Formula:

• 8 ounces hot water
• 1/8 teaspoon turmeric
• Juice of 1/2 lemon

Deep Sleep Tea

Wind down at the end of the day with a tea that promotes a deep, comfortable sleep. Chamomile is a great stress reliever and has a calming effect on the body. It has been used for thousands of years to help people around the world get some shut eye, and a Japanese study put some legitimacy behind this widespread observation when it noticed that rats fed chamomile fell asleep just as quickly as those given a tranquilizer. Ginger is anti-inflammatory and helps to clear mucous from your passageways, allowing for more effective breathing and hence a more pleasant sleep.

The Formula:

• 8 ounces hot water
• Dried chamomile flowers to fill one sachet
• 1/2-inch nob of fresh ginger, crushed

Detox Elixir

Holding a bit more weight than you’d like? Cayenne pepper, cinnamon, and lemon join forces to rev up your metabolism and get your body back in shape. Cayenne pepper warms the body, speeding metabolism and burning more calories. Cinnamon reduces blood sugar and LDL (bad) cholesterol as well as boosts metabolism and increases insulin levels. Lemon packs some flavor and added cleansing power.

The Formula:

• 8 ounces hot water
• 2 dashes cayenne pepper
• 1 cinnamon stick (or 2 dashes cinnamon powder)
• Juice of 1/2 lemon

Immune Booster Tea

Oranges are packed with vitamin C, a known antioxidant that may help protect your body from cell damage and boost resilience from disease and illness. Cinnamon and honey both have antiseptic, antiviral, antibacterial, and antifungal properties, which means they are effective in warding off infections. Mint not only brings a fresh aroma, but it’s a leafy green that carries with it antioxidants, vitamins, and minerals that keep you healthy.

The Formula:

• 8 ounces hot water
• Juice of 1/2 orange
• 1 cinnamon stick (or 2 dashes cinnamon powder)
• 1 teaspoon high-quality (raw) honey
• 4-5 mint leaves, muddled

Beautiful Skin Tea

This may seem like an unlikely concoction, but it’s actually quite delightful! Carrot juice is packed with beta-carotene, which the body converts to vitamin A, an essential part of skin health. Sage inhibits the growth of bacteria and has anti-inflammatory properties. Cayenne contains vitamins A and C, which help to absorb free radicals that break down your skin’s collagen.

Warm this recipe, without bringing it to a simmer. You want to retain the carrot juice’s potency.  Let the leaves sit in the juice for a bit before drinking so that their flavors become infused into the tea.

The Formula:

• 8 ounces warmed carrot juice
• 2 sage leaves
• Dash of cayenne

Brain Power Formula

Blueberries contain anthocyanins and flavanols, which are able to cross the blood-brain barrier. These antioxidants rid the brain of free radicals, which can otherwise lead to oxidation, memory loss and Alzheimer’s disease. Ginger is commonly used to stave off migraines and basil naturally reduces tension and fatigue in the brain and mind.

The Formula:

• 8 ounces hot water
• 1/2-inch nob fresh ginger, crushed
• 1 tablespoon fresh blueberries, muddled
• 3-4 leaves fresh basil, muddled

Regularity Tonic

This tonic is geared towards those of you with difficulty digesting. The taste of this tea is very comforting and earthy. The pear and apple slices bring pectin to the mix, and pectin acts as soluble dietary fiber in humans. It helps promote healthy digestion, prevents diarrhea and constipation, and reduces the risk of colon and gastrointestinal tract cancers. Purple grapes contain quercetin, a plant pigment that contributes to healthy digestion, while cinnamon warms and stimulates metabolism.

The Formula:

• 8 ounces hot water
• 2 small slices of pear
• 2 small slices of apple
• 4-5 purple grapes, muddled
• Dash of cinnamon

Lady’s Tonic

For that time of month, this raspberry ginger tonic is just what the doctor ordered. Raspberries are a uterine tonic, relaxing and toning the uterine muscles as needed. The fruit is also beneficial during pregnancy, easing morning sickness, stabilizing digestion, and soothing the pelvic area. According to a 2009 study, women who take a dosage of ginger for three days from day one of their period witnesses the same pain relief as those who treated their menstrual cramps with ibuprofen.

The Formula:

• 8 ounces hot water
• 6-8 raspberries, muddled
• 1/4-inch fresh ginger

Aches and Pains Relieving Tea

Feeling sore as the Winter nears? Be ready to combat the worsening of your symptoms with a tea that cleanses your joints and puts them at ease. Cayenne pepper contains capsaicin, a compound that makes cayenne spicy. It lowers the levels of a chemical that relays pain signals to your brain. Fresh ginger and cardamom have both long been used in Ayurvedic medicine to reduce joint pain and inflammation.

The Formula:

• 8 ounces hot water
• Dash of cayenne
• 4-5 cardamom pods, crushed
• 1/2-inch fresh ginger, muddled

Nausea-Be-Gone Tonic

This recipe uses the soothing and potent effects of basil and honey to rid you of stomach pains, nausea, and vomiting symptoms. It is refreshing just as much as it is energizing, which will help to reverse your symptoms and keep you alert and feeling good.

The Formula:

• 8 ounces hot water
• 3-4 basil leaves, muddled
• 1 teaspoon of high-quality (raw) honey

Images: Aylin Erman, Steven Jackson, Leszet Lezsczynski, Cthoyes, Jennuine Captures, CLC Photography, Simply Bike, Clyde Robinson, Kodamakitty, Michael Newman, Cinnamon Cooper

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post 10 Healthy Tea Elixirs You Can Make Yourself appeared first on EcoSalon.

A colorful and gluten free rendition of an American classic.

Full disclosure: standard American pancakes have never been my thing. Except for a backcountry version made with M&M’s, they have never been one of my breakfast standards. On the too sweet, too fluffy and too thick side, classic pancakes are optimal if you’re looking for a sugar high with an immediate crash. Not quite my style.

However, once in awhile you come across a version of a recipe that changes your perspective. A good friend named Lisa, who has an ongoing oatmeal vs. pancake breakfast debate in her household, came up with this one. As she says, when someone says “bowl of oatmeal or stack of pancakes?” oatmeal is regularly the winner, so she found a way to combine the two. The result is convincing even for those of us that aren’t usually wooed by the traditional breakfast.

This version ups the ante, bringing in flaxseeds, blueberries and a dash of cardamom; they’re even good as an afternoon snack if you manage to set a few aside.

Oatmeal and Flaxseed Blueberry Pancakes

Ingredients:

• 1 1/8 cup coconut milk
• 2 eggs
• 1 cup gluten free rolled oats
• 1/4 cup buckwheat flour
• 1/4 cup ground flaxseeds
• 2 tablespoons olive oil
• 1 teaspoon baking powder
• 1 tablespoon sugar
• 1/4 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/2 teaspoon cardamom
• 1 cup blueberries
• Coconut oil for frying

Strawberry and Nectarine Medley

Ingredients:

• 3-4 large organic strawberries, sliced
• 1 organic nectarine, sliced and cubed
• zest of one lime
• 1 teaspoon vanilla sugar (place a vanilla bean in a jar of sugar and store in your pantry for easy use)
• 2 tablespoons shredded coconut

Directions

Prepare Strawberry and Nectarine Medley by combining all ingredients in a bowl and setting aside.

In a large bowl, whisk eggs together with coconut milk and olive oil.

In a separate bowl. mix together dry ingredients. Add to egg and coconut milk mixture. Stir in blueberries.

Drop about a quarter of a cup into a hot frying pan, greased with coconut oil. Flip the pancakes when the top is bubbly and the edges are slightly dry.

Top with fruit and a dash of powdered sugar if you’re really looking to impress.

Want more food inspiration? Check out the rest of our Sunday Recipe series.

The post Sunday Recipe: Oatmeal and Flaxseed Blueberry Pancakes with Strawberry and Nectarine Medley appeared first on EcoSalon.

You may have heard that colorful fruits and vegetables are the most nutritious. It’s true. It’s because of the phytochemicals, or micronutrients, these foods contain. Phytochemicals include the famous disease-fighting compounds we hear about like antioxidants, flavenoids, and carotenoids, and are also what give certain fruits and vegetables their colorful hues. That’s why deeply colored foods are often the most nutritious.

Blue is one of the most powerful colors, phytochemically speaking, in the food world. And blueberries are such nutrient powerhouses that certain naughty food companies have been caught marketing little balls of sugar and food coloring as blueberries.

Thankfully real blueberries aren’t hard to come by, in fact, they’re in season now.

They’re also not that hard to grow yourself. Native to North America, blueberries come in three main plant varieties with dozens of sub varieties that are adapted to different climates in different parts of the country. You can even forage wild blueberries in some parts of the country, notably Maine. You can even grow them in chilly San Francisco backyards.

Choosing blueberries:
Blueberries have been getting bigger in the last few years—some approaching the size of gumballs. This is an unfortunate trend because, like most berries, the smaller the fruit, the more concentrated the flavor. When selecting blueberries, choose smaller ones whenever possible. It’s worth noting that Maine’s famous wild blueberries are teensy tiny and pack a huge flavor punch.

Storing blueberries:
Like most berries and other summer fruits, the kiss of the refrigerator is the kiss of death for flavor. So go ahead and keep them out at room temperature but consume them quickly. Freezing works well for blueberries, especially if you’re going to bake with them or make smoothies; just freeze in a zip-lock freezer bag and pull them out as needed.

Blueberry recipes:
The most obvious way to use blueberries is in desserts. They’re great in cobblers, pies, crisps, or any easy summer fruit dessert. In particular they have flavor affinities with lemon, cornmeal, and white chocolate. Try layering them into a parfait with lemon custard or curd and whipped cream.

Blueberry Cornmeal Cake

Lemon Layer Cake with Curd and Blueberries

Blueberry White Chocolate Mousse Tart

For breakfast, I love them plain with yogurt, in smoothies, or stirred into my oatmeal or porridge. They’re also great toppers for pancakes, waffles, and crepes.

Savory blueberry ideas abound. They’re commonly paired with salmon, pork, and duck. They’re also good in salads with creamy blue or goat cheeses.

Grilled Salmon with Blueberry Salsa

Blueberry Gorgonzola Salad

Blueberries are super this time of year so get your fill while they’re in season!

Image: the_girl

This is the latest installment in Vanessa Barrington’s weekly column, The Green Plate, on the environmental, social, and political issues related to what and how we eat.

The post Seasonal Superfoods: Blueberries 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

The post Ignite Your Brainpower with the 20 Smartest Foods on Earth appeared first on EcoSalon.

Nothing beats the heat quite like a tasty ice cream treat. As the temperatures heat up, so does your fur-coat-wearing dog! Help him cool off with homemade, organic ice cream.

Here’s what you’ll need to whip up this simple treat:

• 32 oz. container of plain, organic yogurt
• 1 small box of fresh or frozen organic blueberries
• 2 heaping tablespoons of natural peanut butter

In a large bowl, stir together the yogurt and peanut butter. Toss in the blueberries and give it a gentle stir to distribute the blueberries throughout. Pour the mixture into bowls or dishes you have available – muffin tins work great as do ice cube trays for smaller dogs, just pop the cubes into a bowl once they’re frozen. I fill ramekins for my bigger dogs, and this recipe makes eight full ramekins. Stick the containers in the freezer, and in just a few hours, your dog will be happily lapping up his frosty treat!

For a little variety, you can switch out the blueberries for other fresh or frozen berries. Most dogs love raspberries, blackberries, or strawberries. In addition, if your dog is on a diet, you can substitute low-fat yogurt.

Image: dryfish

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