Fiber Focus Month

Dietary fibers are found naturally in the plants we eat. They are either soluble (dissolve in water) or insoluble (do not dissolve in water, so they pass through the gastrointestinal tract relatively intact). Both types of fiber are important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.

Health Benefits

• Fiber may aid in the prevention of heart disease by lowering your cholesterol.
• Fiber helps control blood sugar levels for people with diabetes.
• Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
• A high-fiber eating plan is lower in calories and tends to make you feel full faster.

Recommendation
The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, the daily fiber needs to drop to 21 grams for women and 30 grams for men.

Food Sources
Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Serving Ideas 
1. Include 2 cups of fresh fruits and 2 ½ cups of vegetables every day
2. Use whole grain breads and cereals 
3. Snack on fruits and vegetables
4. Include vegetables and beans in stews and casseroles
5. Add oats to meatloaf and breads
6. Add fruit to cereal
7. Include a salad with at least one meal per day

Kids 'n Fiber
Getting kids to eat the fiber they need can be a challenge. Join FDA dietitian, nutritionist, and mom Shirley Blakely and a group of hungry Kids in a kitchen for some good-tasting high-fiber foods.

References
Academy of Nutrition and Dietetics, What is Fiber?
WebMD, Dietary Fiber: Insoluble vs. Soluble


Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

Sweet Danger: The Hidden Risks of Candy-Lookalike Medications

There are many types of pills that can look like candy, especially for children. Some examples include Chewable and gummy vitamins or supplements: Chewable vitamin tablets can often look and taste like popular chewable candies, such as Runts, Sweet Tarts, and candy necklaces. Gummy vitamins or supplements can look and taste like gummy bears, fruit snacks, or other gummy treats.

Cannabis edibles: As more states legalize cannabis, cases in which children accidentally eat food or drinks that contain cannabis are on the rise. Cannabis edibles can be especially tricky because they don’t just look like food — they often are food products with cannabis as an added ingredient.

Chewable antacids: Many antacids come in fruit or mint flavors and can look and taste like Sweet Tarts or Mentos.

Some antacid chews can also look and taste like a piece of bubble gum or taffy.

Tablets with a smooth outer coating: Many medications, such as conjugated estrogens (Premarin), iron supplements, and over-the-counter (OTC) ibuprofen (Advil), come as tablets with a smooth outer coating. It’s there to make tablets easier to swallow, among other effects. But it can also make them look very similar to various candies, such as M&M’s, Skittles, and Tic Tacs.

Chewable Vitamins: These often come in bright colors and fun shapes, making them look similar to gummy candies.

Antacid Tablets: Some antacids are colorful and round, resembling small hard candies.

Cough Drops: With their shiny, often brightly colored exteriors, cough drops can easily be mistaken for hard candy.

Birth Control Pills: Packaged in circular or rectangular formations with colorful coatings, they can appear candy-like.

Pediatric Medications: Liquid medicines or chewables designed for children are sometimes flavored and brightly colored, much like liquid candy or gummy treats.

It’s important to note that even over-the-counter medications, such as vitamins or antacids, can be dangerous if taken in large amounts. Parents and caregivers should take steps to store medications away from children and educate them on when it’s safe to take medication and from whom.

Poison Control
Call 1-800-222-1222

Black Pepper-Curry Chicken Sauté

Celebrate National Curried Chicken Day.

Black Pepper-Curry Chicken Sauté

Carolyn Williams, PhD, RD

Black pepper adds a subtle spiciness and enhances your body's absorption of turmeric in the curry. For the boldest flavor, use 1 teaspoon peppercorns. Serve with roasted cauliflower or broccoli for an extra boost.

Serves 4 (serving size: 

1/2 cup rice and 3/4 cup chicken mixture)

Ingredients

1 pound skinless, boneless chicken breasts, cut into 1-in. pieces
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil, divided
1 1/2 cups vertically sliced onion
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 teaspoons curry powder
1 cup canned light coconut milk
2 teaspoons fresh lime juice
1/2 to 1 tsp. peppercorns, crushed
2 tablespoons chopped fresh cilantro or basil
2 cups hot cooked brown rice

Directions
1. Sprinkle chicken with 1/4 teaspoon ground pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high.

2. Add chicken to pan; cook, stirring frequently, for 5 to 6 minutes or until chicken is lightly browned and almost cooked through. Remove chicken from pan.

3. Reduce heat to medium. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add onion; cook for 4 minutes or until tender, stirring occasionally. Add ginger and garlic; cook until softened, about 1 minute. Add curry powder; cook for 15 to 30 seconds or until fragrant, stirring constantly.

4. Stir in coconut milk, lime juice, and crushed peppercorns. Return chicken to pan. Cover, and cook over medium-low until sauce is slightly thickened and chicken is done about 5 minutes.

5. Remove from heat; stir in cilantro or basil. Serve over rice.

Where Does Your Milk Come From?

Over the last couple of decades, milk alternatives have gained significant popularity, offering a variety of choices for different dietary needs and preferences. Here's a brief description of the differences between various types of milk:

Cow's Milk:  Cow's milk comes from cows; it is rich in protein, calcium, and Vitamin D. Cow's milk has a creamy texture and is widely used in dairy products. It's suitable for those who aren't lactose intolerant or allergic to dairy. The farmers milk the cows, and then it's brought to our stores."

Almond Milk: Almond milk is made from ground almonds and water. Almond milk has a light, slightly sweet, and nutty flavor. It's lower in calories and protein than cow's milk but is often fortified with vitamins and minerals. Ideal for those allergic to soy or avoiding dairy.

Soy Milk: Soy milk comes from soybeans. These are small beans that are soaked in water, ground up, and then strained to make milk. It's the closest in nutritional profile to cow's milk among plant-based options, rich in protein, and often fortified with calcium and vitamins. It has a creamy texture and a mild, sometimes beany flavor.

Oat Milk: Oat milk is made from oats and water, oat milk has a naturally sweet and mild flavor. It's high in carbohydrates and fiber but lower in protein and fat compared to cow's and soy milk. Great for those with nut and soy allergies.

Hemp Milk: Hemp milk comes from the seeds of the hemp plant. It has a creamy texture and a slightly nutty taste. It's rich in omega-3 fatty acids but lower in protein. Suitable for those with soy, nut, and dairy allergies.

Rice Milk: Rice milk is made from milled rice and water, rice milk is the most hypoallergenic of all milk alternatives. It's naturally sweet with a watery texture, low in protein and fat, but high in carbohydrates.

Key Differences:

Nutritional Content: Cow's milk is generally higher in protein and essential vitamins, while plant-based milks vary widely in their nutritional content.

Allergen-Friendly: Plant-based milks are ideal for people with dairy, nut, or soy allergies.

Flavor Profile: Each milk has a distinct taste - from the nuttiness of almond and hemp milk to the sweetness of oat and rice milk.

Environmental Impact: Plant-based milks generally have a lower environmental footprint compared to cow's milk.

People choose these kinds of milk for different reasons, like how they taste, if they're allergic to cow's milk, or if they want to avoid animal products. Choosing between these milks often depends on dietary restrictions, nutritional needs, and personal taste preferences.

A Cleaner World Starts with You - Cut Your Energy Costs

Keep America Beautiful believes each of us holds an obligation to preserve and protect our environment. Through our everyday choices and actions, we collectively have a huge impact on our world. Keep America Beautiful follows a practical approach that unites citizens, businesses, and government to find solutions advancing core issues of preventing litter, reducing waste, cutting energy costs, and beautifying communities.

How You Can Help

•Consolidate your purchases into one bag rather than getting a new bag at each store.

•Plan your shopping in advance. Save money on fuel by making fewer trips to the stores. •Avoid last-minute shopping when you don’t have time to make careful choices.

•When buying electronics, remember to buy rechargeable batteries to go with them.

•Electronics. Never throw old computers, monitors, TVs, printers, or other electronics in the landfill. Instead, donate them to a local charity for reuse, or find out about your local e-cycling programs.

•Reduce the amount of trash you throw away and reuse products before you throw them out or recycle them. This creates the least impact on the planet and our resources.

•Compost your food waste. Fruits and vegetables and their peels, pits, and seeds are all perfect for composting, a great natural fertilizer.

•Turn Off The Heat When Not Home

•Use Leftovers, Don't Waste

Apricot, a Little Fruit Wonder

In 1961, the Apricot Producers of California (APC) was established. It is a non-profit cooperative association providing information and services to its grower members within the major apricot-producing areas of California.

APC created a website that features practical information about California apricots. It contains nutritional information, serving suggestions, and tips on using and selecting California apricots. APC is actively involved in lobbying governmental and trade organizations; sponsorship of a variety of educational and informational efforts to the foodservice industry, dietitians, and consumers; participation and attendance of trade shows; and continued media enhancement.

Today, there are over four hundred apricot growers. They produce apricots from orchards covering 21,000 acres in the San Joaquin Valley and northern California. About 95 percent of the apricots grown in the U.S. come from California.

Apricot Stone,
Eva Rivas, Armenia

Spanish explorers introduced the apricot to California in the 18th century, and recorded history indicates in 1792, the first major California crop was produced. By 1920, the California apricot was flourishing in the Santa Clara Valley. Eventually, California apricot farms found their way to the San Joaquin Valley after World War II.

Apricot Selection and Storage
Fresh apricots range in color from yellow to deep orange. Avoid green apricots, as they will not ripen. When selecting fresh apricots, look for fruits soft to the touch and juicy. These are ready to eat. The fruits vary in size from about 1-1/2 to 2-1/2 inches in diameter. The apricot should have a bright, ripe aroma. Stay away from bruised, soft, or mushy apricots.

Apricots will ripen at room temperature or can be stored in the refrigerator to prevent over-ripening. A hard apricot can ripen by placing it in a paper bag for one to two days. To freeze apricots, cut the fruit in half and place on a baking sheet until frozen. Once they are frozen, store them in plastic freezer bags for up to 3 months.

Apricots can be purchased fresh, canned, frozen, pureed, dried, and as nectar, both in juice and concentrated form.

Nutrition Information
Apricots are rich in beta-carotene, Vitamin C, potassium, iron, and Vitamin A. They are also high in fiber and low in saturated fat and sodium. Apricots contain no cholesterol. Just three apricots contain 40 percent of the daily requirement of Vitamin A.

Preparation

Apricots are great to eat raw, but they are excellent in fruit salads and added to baked goods such as pies, cakes, muffins, breads, puddings, and ice cream. They can be used in cooking and are compatible with many poultry and pork dishes.

Canned apricots can be added to cereals, yogurt, cottage cheese, and smoothies. Fresh, canned, frozen, or even dried apricots can be served on top of waffles and pancakes. They can be pureed and used as a fat substitute. 

Recipe: Fresh Apricots with Goat Cheese and Lavender Honey, Flavour and Savour @enessman

  

Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 40 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com  954-294-6300

Protecting Science-Based Nutrition from Quackery: A Call for Truth in an Era of Misinformation

Protecting Science-Based Nutrition from Quackery:

A Call for Truth in an Era of Misinformation

In an age of information overload, distinguishing science-based nutrition advice from quackery has become increasingly challenging. This difficulty is compounded in a country where fact-checking faces obstacles rooted in First Amendment debates and the rise of platforms that claim to champion free speech—until the narrative doesn’t align with their interests. How can we, as advocates for public health, ensure the integrity of nutrition science in this complex environment?

Understanding the Stakes

Science-based nutrition is grounded in rigorous research, peer-reviewed studies, and evidence-based recommendations. It promotes public health, reduces chronic disease risk, and supports informed decision-making. On the other hand, quackery thrives on sensationalism, anecdotal claims, and fear-mongering, often leading to harmful practices and distrust in legitimate science.

The consequences of allowing quackery to infiltrate nutrition science are severe:

1. Public Health Risks: Misinformation about diets, supplements, or treatments can lead to malnutrition, health complications, or worse.
2. Erosion of Trust: When pseudoscience spreads unchecked, public trust in genuine scientific institutions diminishes.
3. Economic Exploitation: Quackery often targets vulnerable populations, profiting from false promises and unregulated products.

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Challenges in Protecting Nutrition Science

1. Free Speech vs. Fact-Checking
   The debate around free speech and misinformation is nuanced. Fact-checking efforts, vital for curbing pseudoscience, have been criticized as censorship by some. Yet, unchecked misinformation can pose threats to public health, blurring the lines between protecting expression and safeguarding truth.

2. Misinformation Amplification
   Social media platforms, driven by algorithms favoring engagement, often amplify sensational claims over nuanced, evidence-based content. This creates fertile ground for quackery to spread faster than corrections or factual rebuttals.

3. Weaponization of "Alternative Facts"
   Phrases like “Do your own research” and “Trust your instincts” are often co-opted to discredit legitimate science. These tactics foster a culture of skepticism toward credible nutrition guidelines while promoting unfounded claims.

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Strategies to Protect Science-Based Nutrition

1. Strengthening Science Communication
   Scientists and nutrition professionals must communicate complex findings in ways that are accessible and engaging. This includes using visual tools, storytelling, and relatable examples to combat oversimplified or false claims.

2. Empowering Critical Thinking
   Promote media literacy by teaching people how to evaluate sources, check credentials, and identify red flags of pseudoscience. Encourage skepticism toward sensational headlines and unverified claims.

3. Collaborating with Fact-Checkers
   Despite challenges, fact-checking remains a cornerstone of combating misinformation. Collaborations between scientists, journalists, and fact-checking organizations can amplify credible nutrition content and debunk harmful myths.

4. Advocating for Platform Accountability
   Push for greater transparency and accountability from social media platforms to reduce the spread of harmful nutrition misinformation. This includes algorithms that prioritize credible sources and clear labeling of disputed claims.

5. Fostering Open Dialogue
   Engage with individuals who question science-based nutrition with empathy and facts, not dismissiveness. Building trust through respectful dialogue can open doors to understanding.

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Conclusion

In a world where the line between free speech and misinformation is often blurred, protecting science-based nutrition requires vigilance, collaboration, and innovation. It’s not about stifling differing opinions but ensuring that the public has access to accurate, evidence-based information to make informed decisions.

The fight against quackery isn’t just about protecting science—it’s about safeguarding public health, fostering trust, and upholding the values of truth and integrity in an era of noise. By championing critical thinking and demanding accountability, we can ensure that science-based nutrition remains a beacon of reliability in the storm of misinformation.

Let’s work together to promote truth, one fact at a time.

January 8, National English Toffee Day

National English Toffee Day

Recognized by the National Confectioners Associations and celebrated by millions across the country, January 8th of each year is National English Toffee Day. A popular variant of the original toffee, in the United States “English toffee,” is a buttery confection topped with almonds. It’s made by caramelizing sugar with butter and can be both hardened or chewy. The Heath bar is a type of candy bar that is made with an English toffee core.

English Toffee, Taste of Home 

National Folic Acid Awareness Week

The National Council on Folic Acid (NCFA).
The National Council on Folic Acid (NCFA) mission is to improve health by promoting the benefits and consumption of folic acid. Adequate folic acid intake is important for the prevention of birth defects. 

Messages Folic Acid Awareness Week
wants all women 
of childbearing age to know.

1. Folic acid is a vitamin that can help prevent birth defects. Women of childbearing age need an extra 400 micrograms (mcg) of folic acid daily.

2. Women can get the recommended 400 mcg of folic acid by taking a multivitamin or eating fortified foods. Check the label of your cereal to see if it has 100% DV (daily value) of folic acid.

3. The important growth of the baby happens very early in pregnancy before most women know they are pregnant. Folic acid can prevent birth defects in the baby’s brain or spine if a woman takes it before and during pregnancy.

4. Remember to take a prenatal vitamin with iron and folic acid daily if pregnant.

Nutritional Habits 
Although all enriched cereals and grain products in the U.S. are fortified with B-vitamin folic acid, only one-third of U.S. women of childbearing age consume the recommended amount from their diet. Taking a multivitamin with folic acid daily is a key way that women can get the recommended amount of 400 mcg.

Be Prepared Before Pregnancy 
Women need folic acid, even if they are not planning to become pregnant, since 50% of all pregnancies are unplanned. Taking folic acid before pregnancy reduces the risk of birth defects of the brain and spine, called neural tube defects (NTDs), by up to 70%.

Message to the Hispanic Community 
Hispanic babies are 1.5 to 2 times more likely than others in the U.S. to be born with an NTD. The Centers for Disease Control and Prevention (CDC) report that Latinas in the U.S. consume the least amount of folic acid and have the least knowledge about folic acid among racial or ethnic groups.

Food Sources

Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains. Spinach, liver, asparagus, and Brussels sprouts are among the foods with the highest folate levels.

In January 1998, the U.S. Food and Drug Administration (FDA) began requiring manufacturers to add 140 mcg folic acid/100 g to enriched bread, cereals, flour, corn meals, pasta, rice, and other grain products to reduce the risk of neural tube defects. Because cereals and grains are widely consumed in the United States, these products have become important contributors of folic acid to the American diet. The fortification program increased mean folic acid intakes in the United States by about 190 mcg/day. In April 2016, the FDA approved the voluntary addition of up to 154 mcg of folic acid/100 g to corn masa flour.

Not only is this a father 

with a beautiful song, 

but he has an important message 

about folic acid and Birth Defects.

Resources

1. Folate, Fact Sheet for Health Professionals. NIH 

Tempura Tofu and Spring Vegetables

Tempura is a Japanese dish of seafood or vegetables that have been battered and deep-fried.

Tempura batter is traditionally mixed in small batches using chopsticks for only a few seconds, leaving lumps in the mixture that, along with the cold batter temperature, result in a unique fluffy and crisp tempura structure when cooked. The batter is often kept cold by adding ice or by placing the bowl inside a larger bowl with ice in it. Over-mixing the batter will result in the activation of wheat gluten, which causes the flour mixture to become soft and dough-like when fried.

Specially formulated tempura flour is available in worldwide supermarkets. This is generally light (low-gluten) flour and occasionally contains leaveners such as baking powder. Tempura generally does not use breadcrumbs (panko) in the coating.

Thin slices or strips of vegetables or seafood are dipped in the batter, then briefly deep-fried in hot oil. Vegetable oil or canola oil are the most common; however, tempura is traditionally cooked using sesame oil. Many specialty shops still use sesame oil or tea seed oil, and it is thought certain compounds in these oils help to produce light, crispier batter.

Cooking Light
Tempura Tofu and Spring Vegetables

Ingredients

1 (14-ounce) package water-packed extra-firm tofu, drained
12 cups peanut oil
6 tablespoons rice vinegar
1 ½ tablespoons sugar
3 tablespoons reduced-sodium tamari
1 ½ teaspoons grated peeled fresh ginger
1 pound baby carrots with green tops
4 ½ ounces all-purpose flour (about 1 cup)
6 ¾ ounces rice flour (about 1 cup)
1 teaspoon baking soda
½ teaspoon salt
2 cups club soda, chilled
12 ounces sugar snap peas, trimmed

Directions

1. Place tofu on several layers of paper towels; cover with paper towels. Top with a heavy skillet; let stand for 30 minutes. Discard paper towels. Cut tofu in half horizontally; cut blocks into 16 (1/2-inch-thick) slices. Cut slices in half, crosswise, to form 32 (1 x 1/2–inch) rectangles.

2. Clip a candy/fry thermometer onto the side of a large skillet; add oil to pan. Heat oil to 385°. Combine vinegar and the next 3 ingredients (through ginger). Trim carrot tops to 1 inch; peel carrots.

3. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flour, baking soda, and salt, stirring well with a whisk. Gradually add club soda, stirring until smooth. Using a slotted spoon, dip the tofu in the batter. Place tofu in hot oil, and fry for 1 minute or until golden, turning once. Make sure the oil temperature remains at 375°. Remove tofu, and drain.

4.  Return oil temperature to 385°. Using a slotted spoon, dip carrots in batter. Place carrots in oil; fry for 2 minutes or until golden, turning once. Make sure the oil temperature remains at 375°. Remove carrots; drain. Return oil temperature to 385°.

5.  Using a slotted spoon, dip peas in batter. Place peas in oil; fry for 1 minute or until golden, turning once. Make sure the oil temperature remains at 375°. Remove peas, and drain. Serve tofu and vegetables with tamari mixture.

Resources

1. Wikipedia, Tempura

A World of Beans Awaits

A World of Beans Awaits! Celebrate National Bean Day by exploring a variety of beans and the specialty dishes they inspire. From the hearty black beans to the versatile kidney bean, there's a flavor for every palate!

The nutrition information below is based on 1/2 cup of cooked beans prepared from dry beans. No salt has been added; therefore, sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. Beans are a great source of fiber, high in potassium, and contain many B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

U.S. Dry Bean Council

The U.S. Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and informs consumers, health professionals, buyers, suppliers, and the media about the good taste, nutritional value, and versatility of beans.

The USDBC is also a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues, and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers, and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC's mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors, and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets and often co-sponsor activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets, and producing education.

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives worldwide facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and essential vitamins and minerals, such as folate, B vitamins, manganese, potassium, and iron.

Folate, a vitamin essential for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the proper nutrients can help reduce the risk of birth defects.

Beans are especially important for people with specific food allergies and intolerances. For example, some people can't tolerate gluten, a natural protein in wheat, barley, and rye. Because beans don't contain gluten or significant allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may need to include. Beans come in various convenient forms (such as canned beans, bean flour, and dehydrated beans) that can replace allergenic and gluten-containing ingredients.

Recipe Resource
U.S. Dry Bean Council


Black Bean Soup Garnished with

Green Onions

Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A valuable service for Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 954.294.6300

Spaghetti Sensations: Pairing Pasta Perfection with Diverse Culinary Companions

Spaghetti Sensations: Pairing Pasta Perfection

with Diverse Culinary Companions

Spaghetti is a long, slender, cylindrical string pasta. It is of Italian and Sicilian origin. Spaghetti is made of semolina or flour and water. The most common length of spaghetti is 25 -30 cm (10–12 in) lengths. A variety of pasta dishes use spaghetti, such as Spaghetti and Meatballs, Spaghetti alla Carbonara, Spaghetti with Marinara Sauce, and Spaghetti Bolognese.

Recipe: Whole Wheat Spaghetti with Diced Tomatoes
Serves One

Ingredients
2 oz Whole Wheat Spaghetti (1 cup cooked)
2 tsp Olive Oil
1 Garlic Clove
1 large Tomato, diced (3/4 cup)
1/2 tsp Oregano, dried
1 Tbsp Parmesan Cheese

Directions
1. Prepare spaghetti as per the manufacturer’s directions.
2. Heat olive oil in a skillet over medium heat. Add garlic and cook for about 3 to 4 minutes.
3. Add tomatoes and oregano; simmer, uncovered, 10 to 15 minutes.
4. Add spaghetti to skillet; toss to coat with tomatoes.
5. Sprinkle with Parmesan cheese before serving.

Nutritional Information

Ensure accurate and cost-effective nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, at recipenews@gmail.com 

January Florida Planting Guide, Zone 10A-11

US News Best Diets 2025

Whether you want to lose weight, manage health conditions, or just eat healthier, there is a plan for you. Consult with your health professional to find the best fit for you. #USNews #bestdiets 2025 #diets   https://health.usnews.com/best-diet/best-diets-overall

Best Diets Overall 2025

If your goal for 2025 is to manage your weight long-term and eat healthfully, science-backed diets are the way to go. These diets earn top marks from leading medical and nutrition experts specializing in diabetes, heart health, and weight loss. Our experts evaluated each diet for nutritional completeness, health benefits, long-term sustainability, and evidence-based effectiveness. The result? A comprehensive list of the best diets for 2025 to help you make informed choices.

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Why These Diets Stand Out

With so many diets claiming to improve health, it’s easy to feel confused. The best diets aren’t just about quick weight loss—they prioritize long-term health and sustainability. Evidence shows these diets can lower the risk of chronic diseases like heart disease and cancer while providing essential nutrients.

These diets focus on high-fiber, nutrient-dense, and antioxidant-packed foods. They are flexible and sustainable and can be adapted to personal preferences, making them easier to follow over time.

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Key Components of the Best Diets

1. Nutritional Completeness: These diets balance carbohydrates, proteins, and fats with essential vitamins and minerals. For example:

• High-fiber carbs like whole grains and legumes improve gut health and lower cholesterol.

• Plant and animal protein sources help maintain muscle and bone health.

• Healthy fats, such as omega-3s from fish and nuts, support heart and brain health.

2. Health Benefits:

• High-fiber diets reduce risks of Type 2 diabetes, heart disease, and certain cancers.

• Limiting unhealthy fats and sugars lowers inflammation and improves overall health.

3. Sustainability: Proven diets are supported by research and promote realistic, flexible guidelines that fit various lifestyles and cultural preferences.

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Top Diets for 2025

• Mediterranean Diet: Emphasizes quality, lifestyle, and heart-healthy eating. Proven to reduce risks of chronic diseases and promote longevity.

• DASH Diet: Focuses on reducing blood pressure with nutrient-rich, balanced meals.

• Flexitarian Diet: Offers a flexible approach to plant-based eating without eliminating meat entirely.

• MIND Diet: Combines Mediterranean and DASH diets to improve brain health and lower risks of cognitive decline.

• Mayo Clinic Diet: A 12-week program to establish lifelong healthy habits.

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A Path Forward

The best diets for 2025 focus on balance, flexibility, and evidence-based benefits. Whether your goal is to manage weight, improve health, or embrace sustainable habits, these diets provide a clear roadmap. Start the year with a commitment to your well-being, and let these plans guide you toward a healthier future.

Mastering the Buffet: Smart Tips for Healthy Choices

A buffet is a system of serving meals in which food is placed in a public area where the diners serve themselves. A buffet can be difficult for a person wanting to control their weight. Planning, moderation, and motivation are key to your success.


Seven Tips to Navigating a Buffet

 1. Never go to a buffet hungry. You may be tempted to overindulge. Have a light snack a few hours before arriving at the event.

 2. Use a salad plate, which holds less food than a dinner plate.

 3. Start off with fresh vegetables and/or salad greens. Serve with low-calorie dressing, vinegar, salsa, mustard, or lemon. Avoid the croutons, bacon bits, cheese, and salads made with mayonnaise.

 4. Next, go for a low-calorie beverage, such as water, unsweetened iced tea, or diet soda. If you are walking around with a beverage in one hand and a plate of vegetables in the other hand, you can easily avoid the appetizers being passed around.

 5. Main meal. Fill half your plate with vegetables. Choose steamed vegetables and keep away from those with heavy sauces. Avoid pastry items, deep-fried, breaded, and foods prepared with mayonnaise, sour cream, and cheese sauces. Instead, choose lean meats, poultry, or fish. If you want to try various items, ask for small samples.

 6. Avoid bread and crackers, especially if prepared with added fat.

 7. If you want a dessert, choose a light alternative. Many buffets now offer low-calorie or sugar-free desserts and fresh fruit.

Eating at a buffet can be challenging, but your success will be rewarded with planning, motivation, and moderation.

2025 - Why Sustainability Matters?

The global food system is one of the most significant contributors to greenhouse gas emissions, deforestation, and water consumption. Our choices about what to eat, where to buy it, and how we prepare it profoundly impact the environment. Focusing on sustainability can help reduce our environmental footprint and create a food system that nourishes people and the planet.

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1. Reduce Food Waste

Food waste is a major issue, with nearly one-third of all food produced going uneaten. Here’s how you can help:

• Plan Your Meals: Create a weekly menu to avoid buying more than you need.

• Get Creative with Leftovers: Turn extra veggies into soups or stir-fries, and use stale bread for croutons or breadcrumbs.

• Store Smartly: Keep fruits and vegetables fresh longer by storing them properly. For example, leafy greens last longer in a damp paper towel.

• Compost: If food goes bad, compost it instead of throwing it in the trash to reduce landfill waste.

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2. Eat Seasonally

Seasonal eating connects us to the earth's natural rhythms and ensures that our food is fresher, tastier, and more nutritious.

• Know What’s in Season: Familiarize yourself with seasonal produce in your area. Winter squashes, root vegetables, and citrus fruits are examples of winter delights.

• Visit Farmers Markets: They’re a treasure trove of seasonal goods and a great way to discover what’s fresh.

• Grow Your Own: Even a small herb garden on a windowsill can provide fresh, seasonal flavors for your meals.

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3. Support Local Farmers

Local farmers are the backbone of a sustainable food system. By choosing locally grown foods, you’re reducing the carbon footprint associated with transportation and supporting your community.

• Join a CSA (Community Supported Agriculture): Get a weekly box of fresh produce directly from a local farm.

• Shop at Farmers Markets: Build relationships with local growers and learn about their sustainable practices.

• Look for Local Labels: In grocery stores, choose products labeled as locally sourced.

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A Call to Action: Building a Better Future

Sustainable eating isn’t about perfection; it’s about progress. By reducing food waste, eating seasonally, and supporting local farmers, we can make small changes that lead to big impacts. Imagine a world where every meal we eat helps restore the planet, strengthens communities, and improves our well-being.

This year, let’s commit to sustainable eating goals that align with our values and aspirations. Together, we can build a food system that nourishes us today and preserves the planet for future generations.