As the strawberry season comes to a close, try tghis recipe to celebrate the potential in versatility.

Yoli’s at it again with another deliciously sweet twist on salsa. Strawberries!

Today’s guest post comes at the perfect time. Aisha Alayande, herbalist and owner of TheHealingPot.com, shares some tips on teas that will warm the body, boost are immune system, and fight off an annoying cold/flu. Use these tips along “Top 5 Natural Ways to Prevent and Fight a Cold or Flu” to support you this winter season.

Tis the season to be healthy and stay warm. To do this you’ll need to arm yourself with some of natures best weapons. Herbs like elderberry, echinacea, ginger, sage and garlic are sure to give a boost to your immune system while fighting your attackers.

During the cold and flu season, garlic is a great herb to take initially because it keep viruses at bay and kills bacteria, fungi and parasites that will increase your chances of getting sick. You can eat plenty of raw garlic or take a capsule that has at least 4,000 mg of allicin per day.

2-3 cups of elderberry and echinacea tea stimulate white blood cell activity and work to inhibit the enzyme that flu viruses use to penetrate our cell membranes. This tea or tincture can lessen the duration of the symptoms as well as decrease its severity.

If you have a fever, a sage bath can help lower body temperature and sage tea also clears phlegm, fights germs and can be used as a gargle to fight throat infections.

Ginger is great for warming the body if you have chills and helps with congestion. Drink more when you not feeling too hungry or have cold hands and feet.

Any or all of the herbs mentioned are a wonderful way to stay healthy and comfortable during this season and all year round. Remember to eat smart and drink plenty of water to maintain good health. If pregnant or breast-feeding check with your health care provider before using herbs and in any case seek assistance before consumption. Be well and be blissful.

No meal is complete without delicious sides. I hope these recipes make it easier to provide some tasty veg options for your holiday meals!

For Main Course suggestions, from recipes to pre-made foods, Click Here

Ingredients
1 medium bunch collard greens, about 1 to 1 1/2 pounds
2 medium bunches green kale, about 1 to 1 1/2 pounds
2 medium bunches lacinato kale, about 1 to 1 1/2 pounds
6 tablespoons olive oil
9 cloves garlic, minced
1 1/2 cup dried cranberries
2 cups vegetable stock
Sea salt and pepper to taste

Preparation:
Rinse collard greens and kale well in a large bowl of cold water. Drain and cut off tough stems. Tear leaves into medium bits.

In a large pot, heat the olive oil over medium-high heat. Add the garlic and cook, stirring, 30 seconds. Add half of the collard greens and cook, stirring, for about 30 seconds. Add half of the kale and cook stirring, for about 1 minute, until they begin to soften. Add the remaining greens, cranberries, and stock. Cook, stirring constantly, for about 10 minutes, until the greens are tender. Season with the sea salt and pepper.

Ingredients for:

Maple Butter
1 cup vegan butter, softened
1/2 cup pure maple syrup

Sweet Potatoes
3 1/2 pounds yams, peeled halved and cut into 1/2 inch slices
2 tablespoons olive oil
sea salt and pepper to taste

Preparation
Maple Butter
Beat butter in small mixing bowl on high until light and fluffy. Gradually beat in syrup until well combined. Keeps covered in refrigerator for up to 3 weeks.

Sweet Potatoes
Preheat over to 375°F.
Position rack in bottom third of oven and preheat to 375°F. In a large bowl, coat yams with olive oil. Spread yams on baking sheet. Roast, stirring every few minutes, for about 30 minutes. (If preparing ahead of time, after roasting, allow pan and yams to cool. Wrap and store in fridge. Do not add the maple butter)

Drop spoonfuls of butter onto yams. Roast in over until glazed for about 25 minutes. Season with sea salt and pepper to taste.

Serves 10-12

Ingredients
3 tablespoons olive oil
1 package field roast Italian Sausage* optional
1 1/2 cups onion, finely chopped
1 cup green bell pepper, finely chopped
1/4 cup chopped garlic
2 Tablespoon ground cumin
2 Tablespoon ground coriander
3 teaspoons chili powder
6 cups cooked rice (1 cup dry wehani rice, 1 cup dry wild rice, 1 cups dry long grain brown with 6 cups of water)
Sea salt and pepper taste

Preparation
Heat oil in a large pot over medium-high heat. Cook sausage, remove, cool and break apart. Add onion, peppers, celery and garlic.
Sauté 15 minutes or until browned, add sausage, cumin, coriander, and chili powder. Stir for 3 minutes. Add Rice, stir for an additional 2-3 minutes, and season to taste.

Thanksgiving Produce Bags, filled with 5 pounds of fresh, local produce, including potatoes, onions, carrots, sweet potatoes, and collard greens, will be available for $4 at three main distribution sites in Harlem. EBT will be accepted. A downloadable flier for the event is available here.

Distribution sites:

Harlem 4 Center for Change 2479 Frederick Douglas Blvd
P.S. 76 Community Garden W 120th Street near 7th Ave/Adam Clayton Blvd
Harlem Day Charter 240 East 123rd Street

More locations may be added this week.

Clean Slate Fast
It is a 24 hour fast to kickstart your week, month, year; Whatever the occasion. Sometimes I feel the need to give my body system a hard reboot and this surely can achieve that.
My experience is this is a perfect fast for those who work during the week and want to just incorporate something new. For fast longer than 24 hours, I believe it is best to start on a Friday, as it will allow your body to make adjustments over the weekend before you return to work.

During the clean slate fast, it is essential that you drink lots of clean water. Preferably filtered water, not distilled.

Today, I will have the following juice and smoothie, with a day of water, a local kombucha, and this evening I will have another smoothie and a mild squash broth soup.

Juicer :: Chard. Pineapple. Cucumber Apple. Ginger. Repeat ::

Benefit Highlights
Vitamins K, A, C, E, B 2-1-2-3-5, Magnesium, Mangenese, Potassium, Iron, Molybdenum, Folate.
Blood Sugar Regulator, Antioxidant, Anti-Inflammatory, Good source of Calcium, Lower Blood Pressure, Improve Digestion.

Blender :: Filtered Water. Hemp Seeds. Strawberries. Pineapple. Frozen Bananas. Liquid Sweetener or Dates {optional} Repeat ::

Benefit Highlights
Omega-3, Omega-6, 20 amino acids, Protein, Vitamins C, B 1-2-5-6, K, Manganese, Fiber, Iodine, Potassium, Folate, Magnesium, Copper
Strengthens Immune System, Cardiovascular protection, Improved digestive system, Improved Eyesight, Stronger Bones, Kidney Health, Antioxidant, Anti-Inflammatory.

“Figs are restorative, and the best food that can be taken by those who
are brought low by long sickness…professed wrestlers and champions
were in times past fed with figs.”
* Pliny, Roman naturalist (A.D. 23-79)

This post comes a little late in the season but now is actually a great time to catch some wonderfully sweet figs.

Nutrients
1 cup of figs provide Vitamin A, B1, B2, B3, B6, C, E, K, folate, fiber (30% of daily needs), calcium, chloride, magnesium, iron, manganese, phosphorus, potassium, selenium, zinc.

Benefits
Lowers high blood pressure naturally and is a great source of calcium for promoting bone density. Studies also show that healthy sources of fiber decrease the risk of breast cancer by almost 35%.

Pick em and Store em
Only purchase figs you plan on using within 1-3 days of purchasing, as they are very perishable. They should be soft but not mushy and give a light, sweet fragrant smell. I like to store my figs in a paper towel or dish towel lined glass bowl to prevent easy bruising.

Recipe
Roasted Figs with Coconut Milk Vanilla Ice Cream

(ingredients are always organic unless noted otherwise)
1 lb. fresh figs
1/4 cup Agave or light brown sugar or alternate liquid sweetener.
3 TB 12 Year Old Balsamic*
Store-bought Coconut Milk Ice Cream or Make Your Own!
*optional

Preparation:
Preheat the oven to 375 degrees.
Wash and delicately dry the figs. Slice in half.
Place in a baking dish and drizzle with balsamic and sweetener.
Roast for 15 minutes or more until they begin to brown.
Serve with a large scoop of ice cream and drizzle with remaining syrup from roasting.

by Yoli Ouiya and J. Lucas, contributing writer

I eat avocados at least 2-3 times a week. I love them… and guess what…. they are great for you. Avocados are one of the healthiest fats you can consume. One friend liked my guacamole so much during the summer of 2006, I got the nickname Yoli Guacamole. I have a particular bias for Hass avocados; they are rich, creamy, and o so tasty.

Nutrients
The following is the latest nutrition information for California Avocados based on our 2007 nutrition analysis which was done using the USDA and FDA 30g/1 oz. serving size (1/5th of a medium avocado):

Good Fats

• [1] California Avocados are one of the few fruits that provide good fats, containing 0.5g Poly and 3g Mono per 1 oz. serving
• [2] 50 Percent of avocado’s fat content comes from monounsaturated fats

Zero Cholesterol & Sodium

• [3] California Avocados are naturally cholesterol and sodium free

General Nutrients

• [4] A 1 oz serving (1/5th of medium avocado) of avocado has 50 calories
• [5] Due to their mono and polyunsaturated fat content, avocados are a great substitution for foods rich in saturated fat.
• [6] According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits fruit that provide good fats, poly and monounsaturated fats.

Nutrient Dense and contains essential vitamins, minerals and phytonutrients:

• [7] Eating nutrient dense foods is one of the healthiest ways to eat. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. California Avocados are naturally nutrient dense containing the following key nutrients:

Benefits
Oleic acid, a monounsaturated fat, are in avocados and have been shown to lower cholesterol and provide protection against oral and breast cancer. Adding Avocados to a dish like a salad or a raw vegetable medley will increase your body’s ability to absorb carotenoids from other vegetables. Most carotenoids have antioxidant activity and boost your immune system.

How to Pick and Store Them
A good and ready ripe avocado should be slightly soft and with a little green color left, without blemishes such as really dark soft spots. I always test the base of the avocado to tell if it is ready; if the base is hard, it is not quite ready. I have had the occasional experience of getting bad avocados. If it is really soft, 1. smell the avocado; if it has a funky odor, say bye bye avo. and 2. depending on where you are shopping, I have asked an employee to open the avocado if it was questionable, even at my local bodega/fruit stand. Your buying it anyways if it is a keeper!

Do not store unripened avocados in the fridge. Store them on your counter top or if you want to ripen them quickly, store in a brown paper bag. Sometimes you can use fruits like bananas or apples to speed up the process. I am wary of using that sometimes because I have noticed sometimes the avocado will not ripen evenly. If you have left over avocados, please be aware they do oxidize (essentially the flesh starts to turn from green to dark brown)! For avocado pieces or even mashed, make sure to add lime or lemon juice as it slows down the oxidizing process.

Coupon :: Click HERE to Save $1.00 on two (2) large Fresh California Avocados

Coupon :: Click HERE to Save $1.50 on four (4) large Fresh California Avocados
Use a california zip code in order for the coupon to appear. And these are only applicable on Californian grown avocados.

Conventional Avocados are on sale right now at Whole Foods 2 for $3.

Nutrients
High in vitamin b6, c, k (35% of daily needs), fiber, folte, potassium, cooper. Avocados are high in fat so don’t overdue it but luckily 70% of those fats are the healthy kind. Avos provide about 25% of daily potassium, that is more than a banana.

Benefits
Oleic acid, a monounsaturated fat, are in avocados and have been shown to lower cholesterol and provide protection against oral and breast cancer. Adding Avocados to a dish like a salad or a raw vegetable medley will increase your body’s ability to absorb carotenoids from other vegetables. Most carotenoids have antioxidant activity and boost your immune system.

How to Pick and Store Them
A good and ready ripe avocado should be slightly soft and with a little green color left, without blemishes such as really dark soft spots. I always test the base of the avocado to tell if it is ready; if the base is hard, it is not quite ready. I have had the occasional experience of getting bad avocados. If it is really soft, 1. smell the avocado; if it has a funky odor, say bye bye avo. and 2. depending on where you are shopping, I have asked an employee to open the avocado if it was questionable, even at my local bodega/fruit stand. Your buying it anyways if it is a keeper!

Do not store unripened avocados in the fridge. Store them on your counter top or if you want to ripen them quickly, store in a brown paper bag. Sometimes you can use fruits like bananas or apples to speed up the process. I am wary of using that sometimes because I have noticed sometimes the avocado will not ripen evenly. If you have left over avocados, please be aware they do oxidize (essentially the flesh starts to turn from green to dark brown)! For avocado pieces or even mashed, make sure to add lime or lemon juice as it slows down the oxidizing process.

Coupon :: Click HERE to Save $1.00 on two (2) large Fresh California Avocados

Coupon :: Click HERE to Save $1.50 on four (4) large Fresh California Avocados
Use a california zip code in order for the coupon to appear. And these are only applicable on Californian grown avocados.

I always encourage people to replace their white foods ie white flour, pasta, rice etc with brown as they contain more minerals, nutrients, and fiber!

By Denise Mann, Health.com

(Health.com) — The next time you order Chinese food or need a side dish to serve with dinner, you’re better off choosing brown rice instead of white. Eating more brown rice and cutting back on white rice may reduce your risk of diabetes, a new study reports.

“People at risk of diabetes should pay attention to carbohydrates in their diet and replace refined carbohydrates with whole grains,” says the lead author of the study, Dr. Qi Sun, M.D., a nutrition researcher at the Harvard School of Public Health, in Boston, Massachusetts.

If you eat a little more than two servings of white rice (about 12 ounces) per week, switching to brown rice will lower your risk of developing type 2 diabetes by 16 percent, Sun and his colleagues estimate. And if you replace those servings of white rice with whole grains in general, they estimate, your diabetes risk will decline even further, by 36 percent.

White rice is produced by removing the husk-like outer layers of brown rice. Those discarded layers contain nutrients (such as magnesium and insoluble fiber) that have been shown to guard against diabetes, which may in part explain the study’s findings, Sun says.

White rice may also contribute to diabetes risk because it causes blood-sugar levels to rise more rapidly than brown rice does. (This is known as having a higher glycemic index.)

Type 2 diabetes occurs when your body loses its sensitivity to insulin, a hormone that helps convert blood sugar (glucose) into energy. The result is that blood sugar, which is toxic at high levels, can creep into the danger zone. Eating lots of foods with a high glycemic index– such as refined carbohydrates– has been linked to diabetes risk in the past.

Health.com: 9 factors that affect how insulin works

“White rice is digested much faster and converted into sugar in your blood much quicker, so your body puts out a lot more insulin in response to white rice,” says Alissa Rumsey, R.D., a nutritionist at New York-Presbyterian Hospital, in New York City. “Whole grains like brown rice are broken down into glucose a lot slower.”

In the study, which is published in the Archives of Internal Medicine, Sun and his colleagues analyzed survey data from nearly 200,000 nurses and health professionals who participated in three long-running studies. Roughly 5 percent of the participants were diagnosed with type 2 diabetes during the studies, which lasted from 14 to 22 years.

Click HERE to read the entire article