Once a rare indulgence, brownies now deserve to be a regular treat!

While the exact numbers vary, a traditional brownie serving contains nearly 400 calories, half of which comes from fat. The recipe usually calls for butter, unsweetened chocolate, white sugar, eggs, and all-purpose flour, all of which add no nutritional value. This recipe is a sugar-free, vegan alternative to traditional brownies, using whole-wheat and maple syrup as the base. It’s a delicious and guilt-free way to get the dense chocolate taste you crave!

The sugar, dairy, and egg-free benefits of this recipe aside, these brownies contain one of the healthiest nuts – walnuts! Walnuts contain healthy omega-3s, which protect arteries and improve brain function. The nut also prevents gallstones, is a rich source of melatonin, which helps you sleep, contributes to bone health, stops weight gain, and helps treat diabetes.

Vegan Brownies

Ingredients:

• 2 cups whole-wheat flour
• 1 cup chopped walnuts
• 1/2 cup cocoa powder
• 1 teaspoon baking soda
• 1/2 teaspoon sea salt
• 3/4 cup maple syrup
• 1/2 cup canola oil (or coconut oil)
• 1/2 cup almond milk
• 1 teaspoon vanilla

Directions:

Combine the dry ingredients (but only 1/2 cup of the chopped walnuts) in a large bowl.

Mix the wet ingredients in a separate bowl. Add the wet ingredients to the dry ingredients and stir until evenly combined. The mixture will be thick.

Spread into an ungreased 8×8 glass pan, top with the remaining 1/2 cup of chopped walnuts, and bake at 350 degrees Fahrenheit for approximately 20-25 minutes. To check if it’s ready, push down on the center with your index finger. If you sense resistance, it’s done.

Serve and enjoy some guilt-free chocolate decadence!

Bon Appetit!

Images: Jeffry W.,  Aylin Erman

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

The post Nutritional Breakdown: A Vegan Revamp on the Classic Brownie Recipe appeared first on EcoSalon.

Learn to make your body go more with the flow.

Nothing slows you down quite like poor blood circulation does. If you aren’t getting enough oxygen to your cells, in an effective and efficient way, then you’ll most likely feel sluggish, look worn and tired, and perhaps even be covering a more serious problem – one that could indicate cardiovascular disease. To boost your energy levels, tone your body, and feel a whole lot like a kid again, get your life force energy flow on with these 20 natural circulation-boosting tips.

Ingest Cayenne Pepper

Cayenne pepper contains the chemical compound capsaicin, which may help to reduce cholesterol and clear arteries and blood vessels. Dash the ground pepper over sautéed dishes as well as into teas, soups, and juices. To target a more specific area of the body where you experience poor circulation, mix ground cayenne pepper with enough water so that it forms a paste. Spread the paste thinly on a cheese cloth and wrap the cloth around the troubled area. In case of a burning sensation, add some olive oil to the paste to relieve the intensity.

Dry Brush Daily

Dry skin brushing invigorates the skin, increasing blood supply to the areas brushed and bringing them oxygen and increased circulation. This ritual also warms you up on a cold winter morning!

To dry brush most effectively, brush in upward, circular motions toward your heart. Move the brush in a clockwise manner and go over each area of skin twice. Focus on the neck, behind the knees, under the arms, and general groin area for greatest results.  Also focus on your lower butt and thighs to reduce cellulite.

Take Hot-Cold C0ntrast Showers

Contrast showers are showers that alternate between hot and cold water. When cold water is running, the lymph vessels contract, and when hot water is running, they dilate. This creates a pump effect that contributes to increased lymph drainage and blood flow in the veins.

Get Regular Massages

Massage therapy helps to release contracted muscles, which in turn pushes blood towards the heart and relieves strain. Schedule a regular massage, at least once a month, to enjoyably increase your blood circulation. What better excuse than for health reasons?

Eat Healthy

A healthy diet, one that includes high alkaline foods – plenty of fruits and vegetables – will increase oxygen supply to your blood and improve overall blood circulation. This almost goes without saying.

Go Ginkgo

Ginkgo Biloba is used in Germany to treat varicose veins and is widely known for its ability to improve memory by increasing blood flow to the brain. The herb strengthens blood vessels and is anti-inflammatory.

Practice Rebounding

Rebounding encourages collateral circulation, which is the formation of branch blood vessels that distribute blood to the heart. It does this by increasing the capillary count in the muscles and reducing the distance between capillaries and target cells. That’s something to jump for!

Drink Water

Stay hydrated and your blood will flow better. The levels of oxygen in the bloodstream are greater when the body is well hydrated.

Increase Dietary Fiber Intake

A high-fiber diet contributes to a healthy circulatory system. High-fiber foods promote the production of propionic acid in the intestines. This acid reduces bile in the intestines and stops cholesterol build-up. Lower cholesterol levels reduce plaque in the arteries and lead to better circulation.

Raise Your Intake of Garlic

Garlic is widely known to reduce cholesterol levels, cleanse the blood, tone the heart, improve the circulatory system, and prevent heart disease.

Use an Infrared Sauna

The infrared sauna is a powerful tool. Infrared rays penetrate the skin a few inches deep, heating the body from the inside out, while ambient temperature stays relatively cool. A sauna session dilates your arteries, gets your heart to beat faster, and burns calories.

Eat Foods With Vitamin C

Low levels of vitamin C are associated with the narrowing of the arteries supplying blood to the legs. Without an adequate supply of vitamin C, atherosclerosis can develop and plaque can accumulate in the blood. Vitamin C also helps to keep arteries flexible.

Add Lemon To Your Diet

Lemons contain citrate, which naturally improves circulation. Oranges and grapefruit also contain citrate and have the same effect. Upon waking, squeeze lemon juice into water or tea to reap the benefits first thing in the morning.

Use Heat Therapies

Heat treatments increase the flexibility of tissues, remove toxins from cells, and enhance blood flow. Hot packs, hot water bottles, and heating pads are popular and effective ways to treat an area of the body with poor circulation.

Relax

When the body and mind are relaxed, so are the capillaries and muscles. This allows for easier blood flow and overall proper circulation. Blood pressure also decreases. Practice yoga or take a moment everyday to do breathing practices, meditate, or to take a quiet walk.

Stretch Regularly

Stretching allows for more muscle blood flow, which can prevent from injury and keep your body flexible. Join a yoga class with a friend or spend a few minutes each morning stretching.

Eat Foods With Vitamin E

Vitamin E widens blood vessels to allow for the easy transit of blood through them. It prevents clotting and helps in the creation of red blood cells.

Take Omega-3s For Heart Health

Omega-3 fatty acids lower fibrin in the blood. Fibrin contributes to the formation of blood clots, and studies prove that omega-3 fatty acids can prevent this from happening.

Embrace Dark Chocolate

Chocolate contains antioxidants called flavonoids, which boost circulation. In a 2003 Harvard study featured in the Journey of Hypertension, there was significant vasodilation among adults after four days of consuming chocolate.

Get Shut Eye

This tip can’t be stressed enough – it’s panacea for just about every ailment! Adequate sleep reduces tension in the body, allows the muscles to relax, and promotes detoxification and lymph drainage. All of these lead to better circulation.

Images: My Dutch Fashion Style, Fo.ol, Thomas Wanhoff, Woodley Wonderworks, Carbon NYC, Charles Chan, Dollen, Ever Jean

The post 20 Ways to Boost Circulation appeared first on EcoSalon.

Cabbage just got more interesting.

I have a huge crush on kimchi. If I see it on the menu, chances are you can find it in my mouth several minutes later. The spicy cultured treat is a Korean staple – it is served at almost every meal and Koreans are known to pack in 40 pounds of kimchi per person, each year!

The base of kimchi is cabbage. Cabbage lowers blood cholesterol, prevents cancer, and contributes to better digestion. In many cultures, cabbage juice has been used to relieve stomach ulcers. The vegetable is a great source of B vitamins and omega-3s and contains approximately seven times more vitamin C than an orange. Like  garlic and onions, cabbage also boasts a high sulfur content, which helps to fight infection.

Aside from the benefits of cabbage itself, kimchi should be praised mostly for what it accumulates during preparation: healthy bacteria. The cabbage rests in salted and spiced water for a few days or weeks before it is served, contributing to the growth of lactobacilli, which are healthy probiotic bacteria that balance the intestinal tract and help to alleviate digestive problems. For this reason, kimchi is a great companion to every meal.

However, one of the downsides to ordering kimchi at a restaurant or purchasing it from a grocery store is the unknown factors – what kind of salt was used, how much sugar was added, and whether sneaky ingredients, like fish sauce, are in the mix. You can never really know. That’s why I decided to make my own kimchi, but in the most unintimidating and frills-free way possible. That way, I could enjoy it all the time knowing exactly what it contains and without the begrudged process to get there.

It’s a practice of patience, sure, but in the name of all the balance and restoration that kimchi provides my body, I vow to prepare it with similar gusto. Luckily enough, you can get on with your life for a few days while the kimchi does its magic. Do try this recipe out and you’ll have the most delicious and addictive digestive aid ever made.

Enjoy!

Homemade Vegan Kimchi

Makes 1 quart

Ingredients:

• 1 large Napa cabbage
• 1 cup water
• 3 tablespoons sea salt
• 6 scallions
• 8 garlic cloves
• 1 two-inch nob of fresh ginger
• 3 tablespoons Korean chili powder (kochukaru)
• 2 tablespoons Nama Shoyu (soy sauce)
• 2-3 slices apple

Directions:

In a glass quart, dissolve the salt in the water.

While the salt dissolves, core the cabbage and roughly chop the leaves. You can pull the leaves off so they remain full and intact, or you can do what I did and simple cut through the body of the cabbage.

Pull apart the individual pieces and place them in a large bowl. Pour the salted water over the cabbage and massage the leaves until they wilt and reduce slightly in volume.

Transfer the salted cabbage leaves into the glass quart, pushing down with your fist so that the leaves are tightly packed.

Pour the remaining salted water into the quart so that all the leaves are completely submerged. Seal the top of the glass jar and store at room temperature away from direct sunlight for 24 hours.

The next day,  drain the cabbage leaves from the water and rinse, reserving the salted water for later use. Place the leaves in a large bowl.

In a food processor, mix the garlic, chili, scallions, ginger, and soy sauce until mushy.

Massage the spicy mixture into the leaves so that each one is evenly coated. Toss in a few slices of chopped apple. The sugars from the apple will help the fermentation process.

Tightly pack the leaves in the same quart-sized jar, making sure there are no air pockets.

Pour some of the reserved salted water over the spicy cabbage leaves so that they are completely submerged. It is important that there are no air pockets.

Seal the top with a lid and store at room temperature away from sunlight for at least 3 full days. During this time, the kimchi will ferment, developing healthy bacteria. As long as the leaves are submerged, they will not mold.

Enjoy with chopsticks aside a Korean-inspired meal, or any meal!

Bon Appetit!

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

The post Recipe: Getting Probiotic with Homemade Kimchi appeared first on EcoSalon.

Banana bread revamped and loaded with essential fatty acids.

When it comes to recipes, we all have a few go-to classics, many that we grew up on. Be it apple pie, banana bread or oatmeal cookies, these are our comfort foods. But a lot of the comforting concoctions stashed in our mothers’ and grandmothers’ recipe books were born straight out of the 50s, a time certainly not equated with being health conscious. Fortunately classic recipes can be revamped, and this month in Sunday Recipe we’ll be doing a little experimenting in the kitchen to bring you healthier versions of our favorite classics.

EcoSalon’s Managing Editor Amy DuFault came to me with her mother’s recipe for banana bread, along with the comment, “Been eating this since I was a kid, and this is still how I make it- help!”

Challenge accepted. Here is the original recipe:

Elly D’s Banana Bread

• 2/3 Cups Shortening
• 2 1/2 cups flour
• 1 2/3 cups sugar
• 1 1/4 teaspoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 1/4 cups mashed, ripe bananas
• 2/3 cup buttermilk
• 2 eggs

A pretty straightforward recipe, the main culprits are the mass amount of sugar and the shortening, and although I tend to always err on the side of “more butter” in recipes, there is always a time and place for trying new things. Enter, avocado. Yes, avocado. It’s a great substitute for butter and in this recipe, it makes for a very dense and moist bread. And while we’re packing this bread with essential fatty acids, why not throw in some walnuts and sprinkle it with flaxseeds for a nice finishing touch?

Elly D’s Banana Bread Revamped With Avocado and Flaxseeds

Ingredients

• 1 mashed medium size avocado
• 1/4 cup canola oil
• 2 1/2 cups whole wheat pastry flour
• 1 1/4 teaspoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon sea salt
• 1 teaspoon cinnamon
• 1 1/4 cups mashed, ripe bananas
• 2/3 cups nonfat plain yogurt
• 1/4 cup hempmilk (you can use any type of milk)
• 1/3 to 1/2 cup honey (this depends on how sweet you want your bread)
• 2 eggs
• 1/2 cup chopped walnuts (optional)
• Flaxseeds for topping (optional)

Directions

Beat eggs and add in rest of wet ingredients. Beat with a whisk until you get a pureed consistency.

In a separate bowl combine dry ingredients.

Mix all ingredients together and pour into greased baking pan. Sprinkle with flaxseeds.

Bake at 350 for 40-50 minutes, or until knife inserted into center comes out clean.

If you’re really feeling decadent, top it off with some chocolate hazelnut spread.

Every month on Sunday Recipe, we bring you a new theme of recipes, perfect for whipping up on a Sunday. For March it’s all about revamping classics into healthier versions. Enjoy!

The post Sunday Recipe: Healthy Banana Bread appeared first on EcoSalon.