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.

Southern New Year’s Tradition: Black-Eyed Peas & Collard Greens

 Black-Eyed Peas and Collard Greens

A Southern tradition for the New Year is enjoying Black-Eyed Peas and Collard Greens. The black-eyed peas bring good luck, and the collard greens ensure financial security in the New Year.

Black-Eyed Peas and Collard Greens

Yields: 8 – 10 servings
Serving size. 3/4 cup

Ingredients

2 tablespoons Olive Oil
1 Garlic clove, minced
8 cups Collard greens, chopped
1 cup Red bell peppers, diced
1/4 teaspoon Cayenne pepper
2 cans (15-1/2 ounces each) Black-eyed peas, rinsed and drained
1/4 cup Lemon juice
2 tablespoons grated Parmesan cheese

Directions

1. In a Dutch oven, heat oil over medium heat.
2. Add garlic; cook and stir 1 minute.
3. Add collard greens, red peppers, and cayenne; cook and stir for 6-8 minutes or until greens are tender.
4. Add black-eyed peas and lemon juice; heat through. Sprinkle servings with cheese.

Nutrition Facts. Yields: 8 – 10 servings. Analysis per 3/4 cup serving: Calories (kcal) 134; Protein (g) 7; Carbohydrates (g) 18; Total Dietary Fiber (g) 5; Total Sugars (g) 0; Added Sugar (g) 0; Fat (g) 4; Saturated Fat (g) 1; Cholesterol (mg) 1; Calcium (mg) 110; Potassium (mg) 304; Sodium (mg) 346

Meal Planning

Breakfast
1 Egg to Order
1/2 Bagel
1/2 cup Strawberries
1 cup Skim or Soy Milk
Coffee, Tea, Water

Lunch
3/4 cup Vegetable Soup
Curry Tuna
3 oz Tuna (Water Packed)
Dash Curry Powder
1 Tbsp Mayonnaise, reduced-calorie
Spinach Leaves, Sliced Tomato
1 sl Whole Grain Bread
Water/Unsweetened Beverage

Dinner
2 oz Roast Beef
3/4 cup Collard Greens & Black-Eyed Peas
1/3 cup Seasoned Wild Rice
Water/Unsweetened Beverage

Snacks
Plan Snacks throughout the day. Add an endless salad to any meal or snack.
The Fat-free Vinaigrettes are free to consume.
4 oz Wine
1 Apple, sliced
3/4 oz Cheese

Daily Nutrition Facts: Calories (kcal) 1242; Protein (g) 80; Carbohydrates (g) 136; Total Dietary Fiber (g) 18; Total Sugars (g) 49; Added Sugar (g) 5; Fat (g) 34; Saturated Fat (g) 11; Cholesterol (mg) 311; Calcium (mg) 849; Potassium (mg) 2328; Sodium (mg) 2100

The Endless Salad

 Enjoy these low Glycemic Index vegetables anytime and in unlimited amounts, as long as they are fresh and raw. If an amount is stated, do not exceed the daily portion listed. You can eat these foods using a fat-free vinaigrette dressing (recipes provided) or purchase a fat-free vinaigrette at your local market. Read the label. The RDNs at the FNC center encourage the consumption of varied vegetables not only for vitamins and minerals but also to help control blood sugar and calorie intake.

Alfalfa seeds
Arugula
Broccoli
Cauliflower
Celery, diced
Cucumbers
Endive
Green Beans
Lettuce (Bibb, Boston, or Romaine preferred)
Pepper, Bell (any color), 1 medium
Radishes
Scallions (green onions), diced
Spinach
Zucchini, 1 medium

Additional Ingredients. You can choose ONE of the following low Glycemic Index foods per day to add to the Endless Salad.
Apple, 1 small
Grapefruit, ½ medium
Orange, 1 small
Macadamia Nuts, 8 nuts
Peanuts, 8 nuts
Walnuts, 8 nuts

Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.

All About Vinegar: Fat-Free Vinaigrette Recipes

Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment, and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities, and it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was used to treat wounds. Today, it is being researched to lower the glycemic index of foods and decrease appetite.

Fat-free vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

 

Balsamic Vinaigrette Dressing
Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.

Oriental Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
1 clove garlic, cut in several pieces
1 cup rice vinegar (unseasoned)
1 tsp low sodium soy sauce
1 slice fresh ginger, cut in several pieces
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).

Chili-Cilantro Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.

Citrus Herb Vinaigrette Dressing
Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups.

Indian Vinaigrette Dressing
Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl, and stir. Let sit for about 10 minutes.

Orange and Lemon Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl, and mix thoroughly. Keep in the fridge and use within 2 days.

Orange Thai Vinaigrette Dressing
Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low-sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.

Parsley-Tomato Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley, chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.

Red Pepper Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.

Tomato Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.

Types of Vinegar:

WINE VINEGAR, GRAPE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of the juice of grapes.

MALT VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation, without distillation, of an infusion of barley malt or cereals whose starch has been converted by malt.

SUGAR VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of sugar syrup, molasses, or refiner’s syrup.

GLUCOSE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of a solution of glucose. It is dextrorotatory.

SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product is made by the acetous fermentation of dilute distilled alcohol.

VINEGAR IS MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling applies to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.

VINEGAR IS MADE FROM DRIED APPLES, APPLE CORES, OR APPLE PEELS. Vinegar is made from dried apples, apple cores, or apple peels.

Plan Snacks throughout the day. Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.

Bacon Day - Food Safety and Nutrition

Bacon Day celebrations typically include social gatherings during which participants create and consume dishes containing bacon, including bacon-themed breakfasts, lunches, dinners, desserts, and drinks.

It's the "B" in a BLT sandwich, the star of breakfast buffets, the garnish on a spinach salad, and the "pork" in pork-and-beans. Bacon imparts a smoky flavor to many dishes. This ancient, cured meat now appears in such modern forms as shelf-stable or refrigerated fully cooked strips, bacon made from turkey and/or beef, and meats certified as organic.

The term "bacon" is used to describe the cured belly of a swine (hog) carcass. If meat from other portions of the carcass is used, the product name must identify the portions where the bacon comes from, e.g., "Pork Shoulder Bacon." Bacon is generally produced from young animals (6 to 7 months old) that weigh between 175 to 240 pounds.

Bacon and Food Safety

Bacon is made with salt as a curing agent, and nitrite (but not nitrate) is the other most frequently used additive. Bacon may also contain other additives such as sugars, maple sugar, wood smoke, flavorings, and spices.

Under certain conditions not yet fully understood, the products from the natural breakdown of proteins known as "amines" can combine with nitrites to form compounds known as "nitrosamines." There are many different types of nitrosamines, most of which are known carcinogens in test animals.

Not all cured meat products contain nitrosamines; however, when present, they usually are in very minute amounts. Many variables influence nitrosamine levels: amount of nitrite added during processing, concentrations of amines in meat, type and amounts of other ingredients used in processing, actual processing conditions, length of storage, storage temperatures, method of cooking, and degree of doneness.

Researchers at the USDA's Agricultural Research Service (ARS) found that the addition of vitamin C (ascorbate) and vitamin E (tocopherol) reduced the levels of nitrosamines in fried bacon and in nitrite-cured products. The findings led to changes in Federal regulations and industry processing to minimize consumer exposure to nitrosamines. USDA now requires adding 550 ppm (parts per million) of either sodium ascorbate or sodium erythorbate to pumped bacon. This addition greatly reduces the amount of free nitrite and, thus, minimizes the formation of nitrosamines. This regulation is found in 9 Code of Federal Regulations (CFR) 424.22 (b)(1).

Nutrition Information

BLT Sandwich

References

1. Wikipedia, List of bacon dishes
2. Eat Right Chicago, Is Everything Really ‘Better with Bacon?’
3. USDA, Bacon and Food Safety

An educated consumer has the knowledge to make healthy choices - Choose Moderation.