Fortifying Yourself

This is the season for colds and sore throats. These can be a real pain , especially if they keep recurring. What to do? Fortify yourself and your system with good foods. Forget comfort bites this winter . It's time to go to strength foods.

After the holidays we need to become serious about citrus fruits. One, they're a refreshing change up from all those sweets and treats and two, they are strength foods, meaning they'll strengthen our immune systems.Citrus fruits such as oranges increase our white blood cells which are used in fighting infections.Even lemons and limes do this as well. Unlike oranges, it's hard to eat both on their own, thanks to their tartness. What you can do is sub in lemon or lime juice for vinegar in vinaigrettes. This makes for a zingy and fun dressing that works for everything from a simple salad to a veggie and fish laden Nicoise. Lemons also can be used to marinate different vegetables , giving them a summery, bright taste. Add a squeeze of lime to guacamole or salsa to elevate flavor. Lemon and lime juice can be added to green and black teas for more taste too. Grapefruit is the mega strength food of all the citrus. It not only boosts immunity but also has antioxidant properties that help fight harmful bacteria and viruses. Again this may be too tart . Drizzle dark honey on top for a tasty breakfast or dessert.

Citrus isn't the only strength food There are veggies that can help fight off colds and sore throats too. Red bell peppers are one, thanks to the infusion of Vitamin C.It's also a rich source of beta carotene which is good for your eyes. Red peppers are versatile. Sliced, they can be added to a salad for some color and sweetness. Cooked, they liven up everything from stir fries to meat loaf. They're also good stuffed with Beyond Meat and onions.Another strength food? Broccoli. Again, the florets are good hot or cold. A side of broccoli with just a lemon and butter sauce is great with chicken breasts or even lam chops. A broccoli salad jazzed up with another immunity booster garlic is a great side with everything from pizza to steak. As for garlic, try to cook a lot with it during these germy times. Use a liberal dose of it when you make homemade sauce . Better yet try that light Italian classic aglia olio, the garlicky oil sauce that's delicious with angel hair  pasta or spaghetti.It can also be drizzled on bruschetta too.If you want a bit more spice but with the same immunity booster, then use ginger, especially if you have a sore throat. Brew ginger tea with freshly cut slices of it to reduce a sore throat 's inflammation.

Get yourself and your immune system fortified by adding strength foods to your diet. You won't be a victim to colds and flu anymore. You not only feel healthy but be healthy too.

Avocados - Good Tasting And Good For You

if you think avocados are just for guacamole , think again. This fruit is wonderful in salads and with eggs. It's also good just on it's own , thanks to its' rich buttery taste and texture. Avocados are very healthy for you , lowering cholesterol.


The fruit is a cousin of a pear and it has the same kind of shape as an Anjou pear. The name itself is derived from Nahuatl word and was indigenous to Mexico. Avocados are high in potassium which helps lower cholesterol. They also help to boost the immune system so incorporate them into your diet this winter.warning though., They are high in calories and fat. having one or tow a week is fine.

Avocados should be firm yet yielding to the touch when ripe. Try to pick them when they're in the ripening stage. If you do pick unripe ones just let them sit on the table or in a bag with an apple or banana to speed up the ripening process. Try not to have too much leftover because they blacken quickly and resemble mulch. I usually like mine with some sliced tomatoes and onions with a light dousing of oil and vinegar. You can mash them and put them on toast for a healthy breakfast or as a burger topping (known as a California burger).

Avocados are a good , healthy fruit, perfect for the winter. They will help you lower your cholesterol and amp up your immune system. have a few on hand for some salads or as a nice sandwich topping.