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Onions, the most commonly used member of the allium family, are not only fantastic sources of flavor for food but also provide a nutritional punch. They are rich in Vitamins C and B, fiber, calcium, magnesium, zinc, and iron. They are not only nutrient-dense but have also been widely used in traditional medicine for millennia. The organosulfur compounds that give onions their characteristic tear-inducing qualities also provide noted health benefits that include promoting cardiovascular health through antiplatelet and antithrombotic functions, reducing unhealthy bacterial loads, providing cancer-preventing antioxidants, and promoting improved respiratory health.
Apples are one of the most historically, culturally, and economically significant fruits on earth. It’s estimated that humans have been eating apples since 50,000 BCE. Today, there are currently over 7,500 known cultivars of apples, ranging from small, green and tart, to big red sweet globes. The modern apple is thought to have been domesticated in modern-day Kazakstan 4,000-10,000 years ago. 
Latkes are not just a holiday food! A dish that is part of the Hanukkah celebration, this traditional recipe for latkes makes latkes that are crispy and fried to perfection. My kiddos love to eat these year-round. For a vegan version, use flax eggs (1 flax egg = 1 Tablespoon ground flaxseed/3 Tablespoons water. Mix flax and water and let sit for at least 10 minutes, or until congealed). Although latkes are usually fried (as they are in this recipe), I have also baked the vegan version with decent results (they have turned out best in convection ovens). Enjoy!
Everyone enjoys a good burger, especially in Upstate NY. Here is a fun way to make this dish plant based to accommodate all diets. This recipe is easy and quick to make for all occasions. Not only does this dish provide the same, if not more protein, it offers many other benefits such as fiber and antioxidants. “So these burgers can help improve my health?” Yes! Beans are a natural source that provides many nutrients that meat can’t. They are low in cholesterol and sodium – both of which can be high in meats. Additionally, meats can be full of saturated fats while black beans can of er the body omega-3 fatty acids, AKA heart healthy fats!. So, if you are looking to improve your health without giving up a fan favorite, give this recipe a shot! 
I hike a lot, so make (and drink!) variations of this natural electrolyte drink for hikes. One of my favorites is a ginger lemon-lime combination. I also love to make this drink with grapefruit, orange, or cranberry juice (or combine juice flavors). You can use honey or sugar in lieu of the agave nectar if you like, and can also use regular water instead of coconut water. Enjoy!
This USDA tested and approved recipe is from the University of Georgia Extension. It yields 7-8 pints, and produces a lovely, vinegar-free salsa. This recipe provides a perfect method to use – and preserve – the abundant ripe tomatoes currently (or almost) available at farmers’ markets or even your own gardens! Make sure to use caution when handling chilis and jalapeños, so that you do not inadvertently get the capsaicin oil in your eyes (don’t ask me why I am including that information here!).
Carne Asada, Colombian Style
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