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

Whipped Cream Day

Whipped cream is cream that has been beaten by a mixer, whisk, or fork until it is light and fluffy. Whipped cream is often sweetened and sometimes flavored with vanilla and is often called Chantilly cream or crème Chantilly. Wikipedia

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.

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 2026 #diets   https://health.usnews.com/best-diet/best-diets-overall

Best Diets Overall 2026

If your goal for 2026 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 2026 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 indicates that these diets can reduce the risk of chronic diseases, including 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 the 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 2026

• Mediterranean Diet: Emphasizes quality, lifestyle, and heart-healthy eating. Proven to reduce the 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.

• TLC Diet

• Menopause Diet

• Dr. Weil’s Anti-Inflammatory Diet

• Volumetrics Diet

• Cleveland Clinic Diet

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A Path Forward

The best diets for 2026 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.

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

Rethinking the Diet Resolution: A Smarter Way to Eat Well

 

Every January, the same promise resurfaces: This year, I’m going on a diet.

And every year, many of those resolutions fade by February.

The problem isn’t willpower—it’s the way we define a “diet.” Too often, diet resolutions focus on restriction, perfection, or short-term fixes rather than habits that support health, joy, and longevity.

Why Traditional Diet Resolutions Fail

Most diet resolutions collapse because they:

• Are too rigid to survive real life

• Focus on what to cut out, not what to add

• Ignore stress, time, culture, and access to food

• Treat food as the enemy instead of nourishment

Weight-focused goals can also overshadow improvements that matter more—energy, blood sugar control, digestion, strength, and mental well-being.

A Better Question to Ask

Instead of “What diet should I follow?” ask:
“What changes can I sustain?”

True progress comes from behavioral shifts, not temporary rules.

The New Diet Resolution: Small, Meaningful Changes

A healthier approach to eating doesn’t require a dramatic overhaul. It starts with intention and flexibility.

Consider resolutions like:

• Eating one more serving of vegetables each day

• Cooking at home one extra night per week

• Drinking more water before reaching for snacks

• Paying attention to hunger and fullness cues

• Adding protein and fiber to breakfast

These changes are realistic—and realism is what makes habits stick.

Focus on Addition, Not Deprivation

One of the most powerful mindset shifts is moving away from restriction. When people focus on adding nourishing foods—fruits, vegetables, whole grains, legumes, lean proteins—ultra-processed foods naturally crowd out.

Eating well becomes less about control and more about choice.

Health Is More Than the Scale

A meaningful diet resolution recognizes that health shows up in many ways:

• Stable energy throughout the day

• Improved cholesterol or blood sugar

• Better digestion and sleep

• Reduced stress around food

• Enjoyment of meals and social connection

These outcomes last longer than any number on a scale.

Make It Personal

There is no universal “best diet.” Culture, budget, cooking skills, health conditions, and preferences all matter. The most effective diet resolution is one that fits your life, not someone else’s highlight reel.

The Bottom Line

The best diet resolution isn’t about being perfect—it’s about being consistent. When eating habits support both health and happiness, they stop feeling like a resolution and start feeling like a way of life.

This year, aim for progress, not punishment.
Your body—and your future self—will thank you.