Community Greens

People of color, culture, health & fitness

If Diabetic Say No

Happy Holidays! Bah, Humbug. I used to live for the pies, cakes, cookies, ice cream and deserts folks made for the holidays. After being diagnosed with diabetes three years ago, I’ve struggled to keep my sugar under control and sometimes I have failed miserably at being able to walk away from desert. Heck, I’ve given up soda and sweetened drinks. I’ve given up fruit juice, but give up apple pie and cheesecake. That’s where I drew the line, until now.

This year I’m giving up the one teaspoon of sugar in my daily morning oatmeal and my coffee and everything else on the list below of Foods Diabetics Should Avoid. I know it’s possible to be considered not diabetic based on your blood sugar levels and, although I may forever be prone to spikes and high levels, my goal is to walk away from insulin. I’ll keep you posted on my progress.

ps: pies, cakes, cookies, ice cream and deserts aren’t on the list below. So they’re okay, right? Just kidding. They are banished, for the most part. but I don’t think I could live without another piece of cheesecake ever. I will do my best to keep it to a sliver only on very special occasions.

Filed under: CGCooks, CGHealth, Community Green, Health, ,

4-2-1 Vegetable Soup

After making Chicken and Squash Stew recently, I decided to re-post 4-2-1 Vegetable Soup because sometimes, when we cook, we get hung up on having all the right ingredients. My Grandmother taught me, “Make Do” cooking. Explained; Make Do with whatever you have on hand. This recipe satisfies that principal.

Serves 4
4 cups of any raw root vegetable (or combination of vegetables, depending on what you have lying around), such as cauliflower, broccoli, carrot, celeriac, potato.
2 cups of stock (chicken, beef, turkey, and vegetable stock all work equally well–I’ve tried them)
1 cup of dairy, such as heavy cream, whole milk, yogurt, or sour cream
Salt and pepper to taste
Chopped fresh herbs to taste
Chop four cups of vegetables and any herbs you feel like adding to the mix. Place in a medium saucepan on the stovetop, add stock, and simmer until vegetables are soft (about ten or 12 minutes).
Puree the soup, either with the help of an immersion blender or in batches in a food processor or blender. Routine to saucepan over low heat and stir in dairy (do not boil or the mixture will separate). Season to taste with salt, pepper, and any additional herbs or spices you like. Serve immediately.
Note: If you have any leftovers (highly unlikely), this soup freezes well.

Filed under: CGCooks, Cooking, Food, Healthy Eating, , ,

Homemade Coleslaw


  • 1 c. mayonnaise
  • 1/4 c. apple cider vinegar
  • 1 tbsp. dijon mustard
  • 2 tsp. granulated sugar
  • 2 tsp. celery seed
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 large head green cabbage, thinly sliced
  • 3 large carrots, grated
  • 2 medium golden beets (optional)


Whisk together mayonnaise, vinegar, dijon mustard, sugar, and celery seed. Season with salt and pepper to taste. Add cabbage and carrots and mix to thoroughly combine. Cover with plastic wrap and refrigerate until ready to serve.

ps I didn’t have any mustard so I made my own with 1 tsp dry mustard, 1 tsp white vinegar and 1 tsp water. You should let it sit for 15 minutes before use.

I like beets and had some on hand, so I tossed them in. If you do, you should add a bit more seasonings all the way around.

Filed under: CGCooks, Community Green, Food, Health, Healthy Eating, Recipe, , ,

Kale Salad with Blood Orange & Meyer Lemon

The first time I try a recipe, I follow it to the letter. That way I know what to expect when it is at its best. In this case, I cheated badly. I immediately substituted the blood oranges and Meyer lemon for what I had on hand. Sure the blood oranges and Meyer lemon would have kicked the dish up a notch, but I enjoyed it all the same. Try both. See what you like best!


  • 1 bunch black kale (about 1 pound)
  • 4 small blood oranges, segmented, juice reserved (about 3 tablespoons juice)
  • Zest of 1 Meyer lemon (about two teaspoons)
  • 1 large shallot, finely chopped (about 2 tablespoons)
  • 1/4 cup extra-virgin olive oil
  • Kosher salt and freshly ground black pepper


  1. Wash kale and pat off excess water. If the center stems are tender enough to eat, simply trim the bottom inch or two. If the center stems are thick or tough, cut or tear them out and discard or save for another dish. Slice leaves into 1/4-inch-wide ribbons.
  2. In a large bowl, whisk together the blood orange juice, Meyer lemon zest, shallots, olive oil, 1/4 teaspoon salt, and a good crack of black pepper. Add the kale and, using your hands, massage the dressing into the leaves. Add the blood orange segments and toss to combine.
  3. Let stand for 20 minutes. Taste and season with more salt and pepper, if desired.

Serves 4 #CGFitChick

Filed under: CGCooks, Community Green, Cooking, Food, Health, Healthy Eating, The Fit Chick, , , ,

Dirty Dozen vs Clean Fifteen

chef 2

These days everyone urges you eat more fruit and vegetables to improve your health and well-being but if you don’t want to consume a chemical cocktail of at least 47 different additives, memorize and try to avoid the items below if they are non-organic:

The “Dirty Dozen”
Domestic blueberries
Sweet Bell peppers
Spinach, kale, collard greens
Imported grapes

You’ll be safer buying these fruits and vegetables even if they are non-organic:

“The Clean Fifteen”
Sweet corn
Sweet peas
Kiwi fruit
Sweet potatoes
Sweet onions

Always wash fruits and vegetables but understand washing will reduce the amount of pesticides that may remain, not eliminate them.

If it not on the list, a helpful rule of thumb may be buy produce that has thicker skin. When pealed it will have provided a better layer of protection.

Filed under: CGCooks, CGGrows, Community Green, Cooking, Food, Health, Healthy Eating, ,

Community Greens


It takes more than a village to raise a child in today's world. The world is more than flat or round or sun and moon. It's also the village on the other side of the river. The objects in the sky are different from that view. Community Greens, griot-like, tells a story. I invite you to share my view. - Chuck Vasser

Blacks In Green

There are more of us people of color out there than you realize and we are coming together to express our concerns, ideas and sit at the table!

Bronx Park Speakup

Lehman CollegeFebruary 29th, 2020
The big day is here.

Bissel Volunteer Days

See you in the Spring!March 15th, 2020
Every Sunday 10-2pm Rains Cancels

GreenThumb Grow Together

April 4th, 2020
CUNY Graduate Center 365 5th Ave, New York, NY 10016

The Green Fit Chick

Rinse Beans to Reduce Sodium

Draining and rinsing canned beans can reduce their sodium content by more than 40%. But taking just a few extra minutes is key to getting the most benefit. The reduced-sodium beans are ready to use in any favorite recipe.

Longer Life

According to new research 1. not smoking, 2. limiting your alcohol intake, 3. staying active, 4. maintaining a healthy weight, and 5. eating nutritious foods could not only extend your life, but improve the quality of it.


Planks are one of the most effective exercises because they require a small time investment and offer substantial results in a relatively short time. Make plank exercises part of your regular routine.

Ripped Vs Buff

Buff is well built, strong, and muscular but not necessarily big while ripped body is more defined and more pronounced muscles. Athletes are are buff while bodybuilders are ripped.

Cog Blogging

Bronx Fixed is Back! - BxFxd

Bike Positions

A riders determines how s/he wants to ride a bike and what type of bike they will use. Bikes, therefore, come in different configurations and geometries to suit individual riders. Different body positions suit each bike, such as 2 o’clock, 12 o’clock, 1 o’clock and so on.

Community Greens Consulting

Rover Rollover

Dog Crates

Done right, crate training helps breed familiarity, trust and a sense of security between your pup and his crate. You should not put dogs in crates that have not been properly crate trained.

Mat Training

Mat Training- A mat, or a defined place for a dog to “go to,” is a versatile and useful behavior to teach a dog. A mat can be a a dog bed, a dog mat, a bath mat, a towel, a blanket, – whatever makes the most sense for the dog and the handler.

Rude Dog Owners

Rude Habits Of Dog Owners. These are some of the things people complain about the most when it comes to dog owners.

Give An Animal A Home

Adopt a pet this holiday season. You can give an animal in need a loving home or consider donating to the ASPCA or other animal charity in a friend’s name.



APRIL 22, 2020


Handstands & Other Feats

In a world full of
little people I admit
I am minuscule. – Tiny

Get Community Greens.

“Even though this planet is round, there are just too many spots where you can find yourself hanging onto the edge, unless there’s some space, some place to take a breather for a while.” –Gloria Naylor

All Of Us Research Program

Community Greens Photos

Chuck Vasser on


In Our Prayers

It is with regret I have been informed of the recent passing of the mother of Bernard Myers.  I do not have any funeral arrangements as yet. I will forward them when and if received. Please keep Bernard and his family in your thoughts and prayers during this time of mourning. Susan Christian – Secretary, NYCGBOA

Fried Chicken & Philosophy


The Butterfly Project


Cream-style soups are a favorite for warm, soothing meals on cold winter nights. The addition of a cup or two of cooked beans can stretch canned or homemade soup into a complete, protein-rich meal in just minutes. Stir a can of drained rinsed white beans into tomato soup. Or try pinto beans added to cream of celery soup.