Really, back to a Food Pyramid?

 

Really, back to a Food Pyramid?

Yes, apparently that is the case according to the latest news released today by the USDA on the new guidelines for health in America. Flash back in time for Americans and especially for me to when I had my health food store and restaurant in the 80's. 

I find it interesting that  RF Kennedy, Jr is back tracking and completely erasing the MyPlate graphic that has been featured in nutrition education for years. It is quite shocking and frankly, insulting to the scientists who provide so much research and study in the development of the DGA, to see the 164 pages of information rolled back to a mere 10-page guideline. 

The idea of a very simple guideline for the public is a good one. However, without the details of the science for the professionals, educators may resort to inaccurate teachings and advice. The DGA were always a strong resource for healthcare professionals and educators who take the detailed and specific information and deliver it to the public.

Personally, I do like teaching about whole foods in the five food groups and encouraging people to eat more fruits and vegetables, lean proteins and whole grains. The majority of the people in the world are lactose intolerant, so Harvard's plate is more realistic, omitting dairy all together and showing water instead. Overall, I think it is a good idea to limit processed foods and promote eating "real foods". 

I'm not liking that red meat is featured at the top of the new guidelines. The environment related to global warming is huge concern for food production. At some point Americans must come to the table on the realty of global warming and that red meat from cattle is not the direction for sustainability of our planet and food resources. More transparency and discussion and education on the topic must be provided to the public and anyone involved in food service.

This will be a very timely topic of discussion in my upcoming Contemporary Issues in Nutrition class at Rowan University. 

Related Links

More info on the new Food Pyramid Policy 

Real food back at the center of health

Blog post Copyright Wind. All rights reserved. 

Watch for updates. Updated 1/8/2026 

Diana's 3-cheese, Gluten Free, Sicilian Lasagna

Gluten Free Lasagna

As you may have seen in previous posts, we always make lasagna for Christmas dinner! Mom started this family tradition ever since I can remember. We continue it to this day. RIP mom! The past few years we started making a gluten free (GF) version, which is good enough for company. In my opinion, you can't taste any difference. If you have a friend or family member who needs GF options, this recipe is a winner!

This year we used Barilla, no cook, oven ready, gluten free noodles that are made with corn and brown rice flour. The taste was great. The main recipe differences between my regular lasagna and GF lasagna are that no pre-cooking, oven-ready, GF noodles is necessary, oven-ready GF noodles need sauce on both sides of the noodles, and all exposed noodles need to be covered with sauce.

This recipe is different than what is on the Barilla box and very similar to my regular Sicilian Christmas lasagna recipe. We baked the lasagna at 350 deg. F vs 425 deg. F. as suggested on the Barilla package label. Below is my GardenCuizine recipe:

Preheat oven to 350 deg. F.
Set aside a 13 x 9 x 2-inch Pyrex baking dish 

Ingredients

• 1 box Barilla, no cook, oven ready, gluten-free lasagne 

Meat blend

• 1 lb lean ground beef  (Mom used to blend with Italian sausage. For vegetarian, use boca crumbles)
• 1 medium onion, chopped
• 2 garlic cloves, chopped
• black pepper 
• drizzle olive oil

Ricotta blend 

1, 32 oz whole milk Ricotta

1 1/2 cups shredded low fat mozzarella 

1/4 cup Parmesan cheese 

2 large eggs, whisked 

1 Tblsp. chopped fresh parsley 

1/8 tsp. fresh grated or ground nutmeg 

1/8 tsp. salt 

Sauce 

• 1 large jar pasta sauce or your own homemade sauce
• 3-4 bay leaves (not edible! remove before serving)
• 1/2 tsp oregano

Topping

• 1 cup or so shredded mozzarella cheese
• 1/8 cup Parmesan cheese
• Chopped fresh parsley (believe it or not we still had some growing in a pot on our front porch!)

Putting it all together

• Warm up the sauce in a pot. Stir in bay leaves and oregano. Keep covered on low heat.
• In a large skillet, add a drizzle of olive oil and saute the onion add garlic; stir; cook until golden; remove from the skillet to a plate or bowl.
• In the same skillet, cook the ground meat, season with black pepper. Remove from heat. Drain any grease. 
• Stir in the cooked aromatics (onion and garlic). 
• In a large bowl, combine the ricotta, mozzarella, Parmesan, whisked eggs, nutmeg, salt, set aside.

1. Prepare your baking dish with a bottom layer of red sauce.
2. Place a layer of noodles on top of the sauce.
3. Add a little more sauce on top of the noodles (both sides must have sauce to soften and cook properly). 
4. Scoop small balls of Ricotta, about 3 scoops per noodle. (We use a 2 oz scoop)
5. Top with a layer of cooked ground meat.  

• Repeat - sauce - noodles - sauce - ricotta - meat 
• sauce - noodles - sauce 
•  Top with mozzarella and Parmesan cheese and a sprinkle of chopped parsley.

Note: if you have leftover ricotta, which we always do, make another small serving to freeze uncooked and cook at a later date. 

Cover with aluminum foil, try not to touch the top of the sauce with the foil. Bake at 350 deg F. about 40 minutes. Remove foil and cook uncovered another 15 min or until top is golden brown. Remove from oven. Let sit 5-10 minutes before serving.

Buon Appetito!

GardenCuizine Blog Post and photos Copyright (C)Wind. All rights reserved. 

Diet Changes Gut Microbiota

 

What I liked about this video

This informative video by Dr Pradip Jamnadas showcases the importance of eating wholesome foods vs processed foods to provide our guts with important dietary fiber to fuel the bacteria that impact our health. He made mention of how youth in America are becoming more unhealthy related to poor dietary choices that lead to child obesity, prediabetes and diabetes.

• Good intro to gut microbiome.
• Good explanation of what gut bacteria is for.
• Good to encourage fermented foods.
• Good clarification on best sources of dietary fiber. 
• Good questions and answers at the end. 

What I disliked about this video

• Dr Jamnadas last sentence that he fired his dietitian was cringe-worthy! 

Oh my! That comment was unfortunate as it cast a suggestion that you don't need a dietitian. I am a dietitian who makes a difference in the lives of others. I do not focus on teaching calorie counting, but rather, listen and provide medical nutrition therapy to meet individual needs. 

Nutrition educators, such as dietitians, help to promote healthy habits and eating of wholesome foods. Just like doctors, dietitians all have different personalities and ways to provide information and education to their clients. If his RD wasn't a good fit for his practice, he could have replaced her with a different healthcare professional to better meet his and his practice's needs. 

Registered dietitians are nutrition experts who are instrumental in helping individuals and family's make improvements to their diets and lifestyles. 

 Blog post Copyright (C)Wind. All rights reserved. 

 

Pumpkin Pie Spice Blend recipe

 

Make-your-own

Pumpkin Pie Spice Blend

You may remember the time saving recipe for make-your-own pumpkin pie spice published on Dave's Garden blog many years ago. The pumpkin spice blend I used was inspired by a fellow DG member, Sally. Here it is again for us, in case DG decides to pull it offline as they have done with some of my other articles. I'm glad my pumpkin article has survived the test of time and is still available to readers (see link below).

You will need one empty spice jar.

Putting it all together

Using a small funnel add the following spices directly to your spice jar, cover and shake to mix thoroughly before using.

Pumpkin Spice Recipe

4 Tablespoons ground cinnamon 

2 Tablespoons ground ginger

1 Tablespoon ground cloves

1/4 teaspoon ground nutmeg

Enjoy this pumpkin spice blend in your favorite pumpkin recipes!

Related links

Diana's Dave's Garden blog post 

GardenCuizine Blog post and photos Copyright(C) Wind. All rights reserved. 

 

Wiggle, Bounce, and Shake! 💥 | Dance Compilation | Danny Go! Songs for Kids

Our October Garden

Our October Garden

Heavenly Blue morning glory's are blooming! Not exactly an heirloom or the color of Fall, but these blues are among my favorite blooms. Note their swirling buds; just beautiful. Other blooming plants in our October NJ garden include: fushia pink phlox along with pink clerodendrum and some yellow native goldenrod blooms, asters and other miscellaneous native plants and weeds. 

Yesterday, I picked a final batch of Chocolate Cherry and Petite Moineau heirloom tomatoes. I sacrificed a few tomatoes to get seeds from to plant next year. I also harvested a few more peppers. 

We also have a batch of hot peppers from Pineland's Produce owner, Ms Diane, who sells at the Burlington County Farmers Market. We froze some. I plan to use a bunch of the hot peppers to make hot pepper jelly tomorrow. 

As for our black-eyed peas, well yours truly did not pick them in time and blew it with the black-eyed peas!! A few weeks ago the seeds all burst out of their dry shells and disappeared into the ground. I was able to salvage a few beans for planting again next year.

Below is a brief video clip of yesterday in the garden. If it does not load, check back, I will post it on YouTube.

 

All the best for Good Health and Happiness!

Diana

Photos and blog post Copyright (C)Wind. All rights reserved.

Today in Our NJ Garden

August Monarch - photo by Diana Wind

Today in Our Garden

August 17, 2025

Hello, so sorry for the GardenCuizine blog posting delay! I still love this blog and hope to add more posts soon including a fun snack energy ball recipe that I just made for kids in Vineland. Today's post will focus on what's growing in our garden.

This August has been the best for milkweed and Monarch butterflies! This season has been the worst for us in growing heirloom tomatoes. The main reason why we're struggling with growing vegetables is clearly lack of sunshine. Vegetables need lots of sun. A nearby Kwanzan Cherry tree, that I planted, has grown so big and tall that it is casting too much shade upon the garden. Sigh... even arugula and catmint didn't grow; hopefully, we can have the tree trimmed back at some point.

What is growing well in our backyard garden? Well we do have enough sun to grow a few basil plants, jalapeno peppers, garlic chives, black-eyed peas and Petite Moineau tomatoes. I think our tomatillos are a bust (sorry Leslie!); I must have saved hybrid seeds thinking they were heirlooms. Hybrid seeds can NOT be saved and planted; they will grow, but unfortunately, will not yield any fruit. In my opinion growing heirloom plants are the best - that way you can save free seeds for the next growing season.

Bright yellow, cheery, daily-like blooms surround our huge, bending over cup plants. The patch has grown taller and wider and choked out the sunchokes. Interesting how mother nature works.

We have lots of hummingbird activity now too. The hummers love tubular shaped blooms such as cannas, salvias, Florida shrub and trumpet vine (albeit invasive).

Happy Gardening!

Diana 

Photos and blog post Copyright (C)Wind. All rights reserved. 

Black Bean Veggie Patties - Jersey Fresh recipe

Ingredients:

• Canned black beans
• Green pepper
• Onion
• Garlic cloves
• Egg
• Chili powder
• Bread crumbs
• salt and pepper to taste 

Recipe link: https://findjerseyfresh.com/JerseyFresh/recipes/black-bean-veggie-patties

For gluten-free, simply use GF breadcrumbs! Enjoy!

Highlights from the Philadelphia Flower Show 2025

 Gardens of Tomorrow

Philadelphia Flower Show 2025

Harry and I enjoyed our visit to the largest flower show in the world - the Philadelphia Flower Show at the Philadelphia Convention Center! The show's theme highlighted hopes for the future, Gardens of Tomorrow. As always, there was so much to see and do; we only experienced a part of the beautiful floral arrangements, exhibits, landscapes and garden designs. Ideally, one would need to attend at least two or more days to get a chance to see everything. For example, I can't believe I missed the aquaponics display by Philadelphia Lankenau school students! 

The entrance, Futura Florentia, was bright pink and colorful with hanging glass balls filled with red roses under rainfall. Special effects blue and purple lighting highlighted blooming Okami cheery trees. All the walkways were wide to accommodate the large crowds of people. 

Below are a few more of my pictures from the show. We saw lots of orchids and roses!

PHS Color Pop

PHS Rose Rain - Futura Florentia

PHS Orchid Rain

 

 

One of our favorite parts of the show has become the photography exhibit! We didn't get in this year, but admired all those who did. The photographs were terrific! This year I especially loved the still life category, and classes: 193 (Rooted - portrait of a tree - winner photo shown below), 195 (Eternal - portrait of a bird - winner photo shown below), and 197 (Contemplate - photo of a reflection in water). 

Congratulations to all of the winners!

 

Another show favorite experience for us was was buying garden seeds at the end in the retail marketplace! We selected lots of flowers and also some heirloom tomatoes and peppers from Hudson Valley Seed Co. This is a great time to start your seeds indoors, which is just what I plan to do this weekend here in New Jersey.

Happy Gardening! 

Blog post and photos Copyright (C)Wind. All rights reserved.

Lentils, Beans and Peas in the Dietary Guidelines for Americans

Legumes - Plant-based Protein

The 2025-2030 Dietary Guidelines for Americans (DGA) are underway! Nutrition experts on the DGA Advisory Board have been busy over the past few years with researching the updates that aim to promote better health to prevent disease. The DGA gets updated every five years by the US government's Health and Human Services and the US Department of Agriculture. Public comments have already been received. In fact, they received the most comments ever so far in DGA history with greater than 9,900 comments to date. Another public comment period is still open until February 10, 2025.

At the DGA last recorded meeting in 2024, the nutrition team were discussing considerations for reclassification of beans, lentils and peas from the vegetable subgroup to either their own category or perhaps to the protein food group. Personally, I think the shift to the protein food group in MyPlate would be good because it will highlight plant-based protein options. 

Legumes like beans, lentils and peas are full of vitamins and minerals, especially iron, zinc, potassium, folate and dietary fiber. Legumes are also known to be sustainable foods, which is helpful for the environment; a win for public health and a win for the planet!

Below is a video about the many varieties of lentils that can add nutrition to your meals.

#haveaplant

 

Related Links

Scientific Report of the 2025-2030 Dietary Guidelines

How to Cook Lentils

Nutrition benefits of Peas 

Power Packed Proteins all about Beans

Blog post Copyright (C)Wind. All rights reserved.

Diet Fiction | Exposing Popular Diet Misconceptions | Health & Wellness ...

Diana's Gluten-free Pumpkin Pie Crust

Diana's Gluten-free Pumpkin Pie Crust

Ingredients

• 1 cup Corn Flour
  
• 1 cup Buckwheat Flour
• 2 tblsp Tapioca Flour
  
• 1 tblsp sugar
  
• 1/4 tsp baking powder  
• 1/4 tsp salt
  
• 6 tblsp Butter, unsalted
• 1 tblsp Smart Balance
  
• 1/2 cup cold water
  

Putting it all together

We used Bob's Red Mill gluten-free flours. Sift together all of the dry ingredients. Cut the butter into small cubes and add to mixer. Slowly mix with paddle until it is blended (cut) into the flour but visible chunks remain. Gradually add in cold water, mixing until the dough comes together. Stop mixing, form into a ball with hands, flatten into a 1-inch thick disc and wrap in clear wrap. Save and refrigerate until ready to use. You will notice that the dough is darker in color due to the buckwheat flour.

When ready to use, roll out like you would with regular pie dough. I roll the dough out between layers of plastic wrap. Then flip it onto a lightly sprayed (non-stick spray, we use Pam) pie plate; crimp the edges as desired. Fill with your strained pumpkin pie custard; bake as directed in Diana's pumpkin pie recipe. Allow to cool before serving. Enjoy!

Best Wishes for a Happy and Healthy Thanksgiving!

Blog-post, photos and recipe Copyright (C)Wind. All rights reserved.

Today in Our Gardens

 Today in Our Garden

2024

This post was a long time in coming...I am proud to announce that I have completed my graduate coursework and now have a Master's in Applied Nutrition! What better a way to celebrate than to walk around outdoors with my camera! 

• Hummingbirds are still in NJ visiting our feeders and their favorite blooms, including cannas and salvias. 
• The best fruits we grew this year were two varieties of figs and Petit Moineau heirloom tomatoes.
  

It was great to discover a robust and healthy monarch caterpillar in Harry's meadow!! This was the first one we've seen all season. My guess is the reduction in insects could be from people's use of systemic pesticides and insect spraying. Some insect reduction could be from our hungry Mt Laurel lizards! Lizzy's like bugs but wouldn't eat monarch larva, since monarchs are poisonous.

The incredible passion vines have taken over our vegetable garden! Fruits looking like limes are now dangling all over the place.

We missed the veggie market on Saturday, but enjoyed a walk around the Burlington County Agricultural Center's community garden plots. The above pollinator photo was taken in their herb garden located near their farmhouse where they do the cooking demos.

Hopefully, my next post will be sooner rather than later!

Best for good health and happiness,

Diana 

Blog post and photos Copyright (C) Wind. All rights reserved.

Prevent Youth Type 2 Diabetes

An Updated Systematic Review with Implications for the School Nurse and Registered Dietitian

15-minute presentation

by Diana Wind, MS, RDN

South Jersey is Beautiful

 

 Barnegat Lighthouse

Those of you who knew Junetta, may remember that one of Mom's favorite places was Long Beach Island (LBI); especially, Barnegat Lighthouse. We had not gone since we took her there on her birthday a long time ago (before Covid) when she was still with us. Mom has been gone 4 years already. RIP mom...We always think of her when we see 'ol Barney!

Harry and I went to the shore, with our cameras, in search of seals that were reported in the news to be all along the NJ coastline. There have been more sightings early this year due to the warmer weather. Young seal pups migrate to warmer waters from New England.

Well, we did not see any seals. It didn't matter. The weather was so nice; it felt so good to get outdoors! A LBI resident told us that they only had one seal sighting on the island. I'm thinking that it may be the one that was found entangled in plastic in Beach Haven. The Marine Mammal Stranding Center rescued the sickly pup last month. The problem of plastic is another story. If we had seen any seals of course, we would have kept a respectable distance of at least 100 feet per NOAA recommendations.

Having similar color tones as in seals, we watched other shore life that at first we thought were ducks. We're not bird experts, but they look like Brant - small sized geese that breed in Canada and overwinter along the New Jersey and New York coastlines. As with many species, they are in decline. Caring for the environment and our waterways has never been more important.

We watched the vegetarian Brant feeding on sea grasses and greens along the moss-covered rocks. 

Brant

Related Links

Atlantic Brant Research

Audubon Bird Guide - Brant

Seal and Sea Lion Week

Barnegat Bay Partnership

 
 Blog Post and photographs Copyright (C)Wind. All rights reserved.