St. Patrick’s Day shouldn’t be an occasion to justify indulgence in green frosted cupcakes or party snacks that often are too full of white sugar, white flour and sodium. Instead, it should be an occasion to celebrate the color green in your diet in a healthy way.

Who needs an artificial green additive when there are plenty of plant-based foods that offer the color in a detox-friendly way, like green leaves? Incorporating green leaves into any meal instantly makes it more nutritious and wholesome. Start your St. Patrick’s Day off right with this fun green overnight oats recipe that keeps your figure in check and your morning eyes entertained.

Also, feel free to add in your own protein powder of choice to transform the overnight oats into a post-workout snack or a heftier morning meal. The spinach taste is cut by the banana and low-glycemic maple syrup, which offer a delightful sweetness that will not send your blood sugar levels into hysteria. The chia seeds are essential to thicken the mixture as well as offer your body healthy fats and fiber. I use coconut milk for my overnight oats, but feel free to use whatever vegan milk you prefer.

Green Overnight Oats

Serves 1

Ingredients

• 1 large handful fresh spinach
• 1 ripe banana
• 1.5 tablespoons chia seeds
• 1 cup vegan milk (almond, coconut, rice, soy)
• 1/3 cup rolled oats
• 1 tablespoon maple syrup

Directions

Blend the spinach, banana, chia seeds and vegan milk together until smooth. In a bowl, combine the oats with the spinach mixture and stir until evenly combined. Cover with cling wrap or a lid and place the bowl into the fridge. Let it sit there overnight, during which time it will set further. The next morning, top the overnight oats with fresh fruits, dried fruits, nuts or dark chocolate chips and enjoy!

Related on EcoSalon

Sunday Recipe: Kale and Ginger Smoothie

Foodie Underground: I’ll Have a Kale Smoothie with That

Wearing of the Green on St. Patrick’s Day

Oats image via Shutterstock

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Hummus and other foods as quintessential nut busters.

One thing we can all agree on is that for the most part, human existence is life in a grotesque series of soul-crushing indignities punctuated by intermittent, alternating bouts of boredom and suffering. All this yet you refuse to make things a little bit easier on yourself, instead insisting upon mediocrity at every turn.

With that, please stop eating protein bars; you’re going to die someday and that will be the end of you. Try to snatch a moment of pleasure in between the twin blacknesses of the cradle and the grave. You are a human being and the entire universe is an unending frozen scream; don’t make things harder than they already are. You can do better than this – you will do better. Keep some of the following precepts in mind and throw a wrench in the Machine.

Assuming you still have a job, and assuming said job takes place in an office building – please stop eating microwaveable oatmeal at your desk every morning. It’s hard enough watching someone make breakfast at the office, but the fact that it’s oatmeal somehow makes it worse. You already have to eat lunch here, you’re actually going to deprive yourself of the few moments of peace breakfast affords you by heating up a packet of oatmeal in a ceramic mug? You don’t even put it in a bowl! It’s the same mug you use for your coffee. I can see you giving up on joy before my very eyes.

Greek yogurt. Remember when everyone was still mad at yogurt for being bland and watery and marketed in a weirdly sexist fashion? Women rose up en masse and declared that nobody was going to confuse a picture of a slice of Boston Cream Pie with decadence.

But now yogurt is back, and that’s awful. Every company is selling their own version of Greek yogurt (it tastes the same, but thicker! Mmm) and touting the increased protein content. Did you know that no one ever in the history of anything has ever gotten enough protein? It’s true. If you are a woman, your mother has asked you this question at least once a week for the entirety of your adult life (“You know, I’ve been feeling kind of tired latel–” “ARE YOU EATING ENOUGH PROTEIN? I’M SENDING YOU A ROAST CHICKEN MADE OF STEAK EGGS AND TURKEY WRAPS!”). If you are a vegetarian or a vegan, it gets even worse. Complete strangers will dash across the street, flinging themselves at you, screaming, “But your protein, where do you get your protein from!”

Sorry, John Stamos, but I’m not buying it. Yogurt isn’t a naughty, sensual treat I get for being a woman and you have dead eyes.

Coconut water. You didn’t listen when I tried to warn you about kombucha, so I have no idea why I think you’ll listen now. All I’ll say is it’s utterly mystifying that you would shell out $4 for a Tetra-Pak of cloying and vapid coconut water when coconut milk is both cheaper and more delicious (you can put it in both coffee and curry; can you do that with your precious coconut water?). Fine; do what you want; it’s your life.

The discrepancy between hummus‘ perceived value and its actual value is staggering. It’s a bunch of chickpeas that have been mushed together with extruded, viscous sesame juice and oil to form a mucilaginous paste. “Oooh,” you protest, “it’s got little hunks of dried-out garlic mixed in, I must be having fun.”

You are already dead and in Hell, though you do not know it.

By rights it is no better than spinach and artichoke dip, and yet many people – people who, under ordinary circumstances, appear to possess a fully functioning sense of aesthetics – accord it the enthusiasm ordinarily reserved for V-E Day. Try this little experiment sometime: throw a party and tell half your guests you’ll be serving “dip” (no need to get specific). Watch them show moderate enthusiasm and say something along the lines of, “I’ll try to make it.”

Now for the other half of your guests – tell them they can expect homemade hummus. The men will start to weep unashamedly; the women will spontaneously turn into brightly colored songbirds. Everyone will lose their minds. It’s as if you promised them a personal benediction from Alice Waters. But by what rights does hummus hold such a claim on the human imagination?

“But,” you equivocate, “you haven’t tried my hummus. I like to use white beans and a little bit of–” No. Shh. “There’s this wonderful Mediterranean market on 34th that does–” Hush now. Stop talking. I’m sure your method of whirling beans together is both glorious and unique, but hummus can never become anything better than itself.

Hummus is grey and tan and dull; it is the color of hopelessness. Dip your pre-sliced carrot sticks in something – anything – else. It is a lie designed to convince you that you are having fun; it is not an adequate substitute for joy.

Now go outside, if it’s nice out where you are, and eat something wonderful.

The post You Are Better Than Hummus 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.

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.