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.

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.