Somennoodles are white, straw-thin Japanese wheat noodles with a delicate texture that are typically served chilled with a soy sauce-based dipping sauce and in summer, and hot in light umami-rich soups in winter. Here’s an easy and extra-flavorful way to turn the chilled version into a hearty and healthy whole meal sure to hit to spot on any sultry night. It’s adapted from award-winning Philadelphia chef Peter Serpico’s new cookbook, “Learning Korean: Recipes for Home Cooking” (Norton, $35).

Gochujang, the spicy fermented condiment popular in Korean cooking now found in most supermarkets, is the basis for the simple sauce it’s tossed with. Sliced cucumbers are “cured” in a flash, by tossing them in a little salt and sugar to extract moisture, then added as a cooling garnish to temper the heat of the sauce, along with chunks of avocado and strips of bell pepper. A soft-boiled egg (or hard-boiled, if you prefer) fortifies the dish with just enough lean protein. Cooked shrimp pair perfectly with these flavors and textures as well. Serves 4. RECIPE HERE. — Susan Puckett

Korean Chili Sauce:

½ cup gochujang (Korean chili paste)

1 garlic clove, minced

2 teaspoons toasted sesame oil

2 tablespoon honey or maple syrup (or 1 tablespoon of each)

1 tablespoon apple cider vinegar

2 tablespoons water

1 tablespoon white sesame seeds

Quick-Cured Cucumbers:

1 seedless English cucumber, sliced into ¼-inch rounds

2 teaspoons kosher salt

2 teaspoons cane or raw sugar

Noodles and Extras:

8 ounces dried somen noodles (4 two-ounce bundles)

1 yellow, red, or orange bell pepper, cut in thin strips

1 large avocado, diced

2 scallions, trimmed and sliced

4 soft-boiled or hard-boiled eggs, halved (or ½ pound cooked shrimp)

1 tablespoon black or toasted white sesame seeds (optional)

A few shots of soy sauce (optional)

1. Make the Korean Chili Sauce: In a medium bowl, whisk together the gochujang, garlic, sesame oil, honey and/or maple syrup, vinegar, water, and sesame seeds. If not using immediately, store in an airtight container in the refrigerator for up to 2 weeks.

• Prepare the cucumbers:Place the cucumbers in a medium bowl, sprinkle with the salt and sugar, and let stand at room temperature for 30 minutes. Drain off the liquid and reserve.(Though best eaten immediately, they’ll keep in the refrigerator for up to 3 days.)

• Prepare noodles and assemble the dish: Bring a large pot of water to a boil, add the noodles (don’t forget to remove paper wrappers holding the bundles together), and cook until tender for about 3 minutes, or according to package directions.

• Drain the noodles in a colander and run under cold running water until cool.

• Place the cooled and well-drained noodles in a large bowl and toss with about 4 tablespoons of the Korean Chili Sauce, or to taste.

• Divide the noodles among 4 bowls. Top with cucumbers, bell pepper, avocado, scallions, eggs or shrimp, and sesame seeds. Sprinkle with a little soy sauce, if desired. Serve immediately, with extra chili sauce at the table, if desired.

• Noodles will keep up to 1 day in the refrigerator.

• Susan Puckett is an Atlanta-based food writer and cookbook author.

If it seems like everybody wants the newest device or trendy workout, here’s a reminder to try a classic exercise device that delivers on all fronts: the rowing machine.

• They’re easy to find and easy to use, providing both cardio and strength training for anyone, including people over 50, 60 and 70. You get muscle work, bone-health benefits, and probably a good sweat while raising your heartrate and increasing oxygen intake.

• You can adjust most rowers to fit your own fitness level and the intensity you want. Listen to your favorite podcast for a more relaxing pace or go harder with your own motivating soundtrack.

• They give a low-impact, full-body workout, with extra emphasis on the quads, biceps and – surprisingly – the core.

• The full-body effort really amps up the number of calories burned, making this a great way to lower your body fat percentage (while building lean muscle).

• You can row at a steady pace or using high-intensity interval training (HIIT).

• And you can row for a brief warmup or as the centerpiece of your workout.

Take a moment to learn proper form. Rowing is simple, but you want to be sure you’re doing it right. You can watch a YouTube video or ask one of our staff members for a quick lesson.

There’s a reason why some “classics” never go out of style. We know you know about that!

Millions of people don’t get enough sleep every night, even if they know how important it is to their physical and mental health. 
 
And as we age, some people have extra trouble getting the right amount of rest (which varies for each individual, of course). 
 
But here’s one thing everyone should know: Exercise will help you get more and better sleep. Whether it’s walking, running, weightlifting, yoga… Studies are clear that regular, moderately intense exercise improves sleep length and quality.

“Sleep quality and quantity are two important aspects of reducing stress, improving mood and providing lots of energy,” the Functional Aging Institute says. “Lack of sleep and stress go hand in hand.”

The National Sleep Foundation adds, “Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level.”
 
After 65, sleep issues can increase accidents, falls, cognitive decline, depression and more. 

Here are a few tips for restful nights.

• Don’t exercise too close to bedtime, since it can stimulate your brain and raise your body temperature, changes that can keep you up.
• Maintain bedtime routines and schedules.
• Get some sunlight every day.
• Keep your bedroom cool, dark and free of electronics.
• Avoid caffeine after noon and too much alcohol close to bedtime.
• Don’t drink much of anything as bedtime approaches; it could make you need to get out of bed.
• Talk to your doctor about chronic issues. You could have sleep apnea or another serious but treatable disorder.

Spaghetti squash is so named because of how its flesh forms long, tender strands when shredded with a fork after cooking. Itsmild tastepairs easily with myriad ingredients. Plus, it’s low in carbs, gluten-free, and high in vitamin A and other essential nutrients. No wonder this pale-yellow, oblong-shaped squash is having amoment with fitness fans.

This recipe, adapted from “Listen to Your Vegetables: Italian-Inspired Recipes for Every Season” (Harvest, $45), offers a handy trick for boosting its deliciousness several notches. After the cut halves steam in the oven, the cooked strands are then spread out on a baking sheet and returned to the oven, allowing the flavors to concentrate and caramelize as the moisture evaporates. Mixed with cheese and herbs and heaped back in its shell, then run under the broiler until bubbly, it becomes your favorite spaghetti sauce’s new best friend. Sorry, pasta! Serves 4. RECIPE HERE. – Susan Puckett

Ingredients

• 2 small spaghetti squash (2 to 2 ½ pounds each)
• Kosher salt and freshly cracked black pepper
• 1 tablespoon olive oil, plus more for coating the foil
• 1 cup plus 2 tablespoons freshly grated Parmigiano-Reggiano
• 2 tablespoons fresh thyme leaves or chopped oregano leaves, plus more for garnish
• 4 ounces burrata or fresh mozzarella, torn into small pieces
• Quick Marinara Sauce (recipe follows) or your favorite pasta sauce, optional

Instructions

1. Preheat the oven to 425 degrees. Set the squash on a cutting board and nestle it in a folded kitchen towel to hold it in place while you cut it. With a heavy, sharp chef’s knife or serrated knife, carefully cut the squash in half lengthwise, rocking the knife gently back and forth after you cut through the skin. (If you’re struggling, you can zap it in the microwave for 3-5 minutes to soften it a bit before cutting.)
2. With a spoon, scoop out the seeds and discard.
3. Line a baking sheet with foil and brush it lightly with oil. Season the squash halves well with salt and pepper and drizzle with the tablespoon of olive oil.
4. Set the squash halves cut side down on the baking sheet. Roast in the pre-heated oven for 30 minutes, or until the squash skins are tender to the touch.
5.  Remove the pan from the oven, leaving the oven on. Let the cooked squash rest for about 10 minutes, allowing it to steam as it slowly cools, then flip. With a fork, gently pull and shred the squash from the skins, forming spaghetti-like strands. Spread the strands on the oiled baking sheet. Set aside two of the squash skins for later.
6. Return the baking sheet with the shredded squash to the oven and roast for 20 to 30 minutes, or until caramelized (but not burned) in places and dried out a bit.
7. Place the double-roasted squash in a bowl and toss with 1 cup of the parmesan, the thyme or oregano, and plenty of cracked black pepper. Divide the mixture between the two reserved squash skins and top with the burrata and remaining parmesan. (Squash may be kept at room temperature for a couple of hours before broiling.)
8. Just before serving, make sure a rack is set about 4 inches the heat source and turn the broiler to high. Place the squash under the broiler for 5 to 6 minutes, or until golden and bubbling and the skins of the squash are slightly charred.
9.  Remove from the oven, garnish with more herbs, cut in half, and serve with pasta sauce if desired.

Quick MarinaraSauce

Makes 2 cups

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic (or more or less), minced
• Pinch of red pepper flakes
• ½ cup finely chopped parsley (leaves and stems)
• 1 (28-ounce) can crushed tomatoes
• 1 bay leaf
• 1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
• Kosher salt and black pepper to taste

Instructions

1. In a large skillet, heat the oil over medium heat. Add the garlic and the red pepper flakes, if using, and sauté for a minute, or just until the garlic begins to turn golden. Stir in the parsley and sauté another minute.
2. Add the tomatoes, bay leaf, and oregano and lower the heat to a simmer, stirring occasionally, until slightly thickened, 15 or 20 minutes. Season to taste with salt and pepper.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Boneless skinless chicken breasts are versatile, high-protein, low-fat, and convenient to use, but can easily turn dry and tasteless if overcooked. This recipe, slightly adapted from one in “The Walks of Life,”relies on a simple poaching method that ensures tender, juicy, aromatic results. Once cooled, the chicken is shredded and dressed in a light soy-based dressing loaded with garlic and ginger (chilies if you like heat) then tossed with red onion slices, cilantro leaves, and toasted sesame seeds — a delightful, low-fuss way to ring in the Chinese New Year (January 22) or to whip up for a healthy entree any day or night. Serves 4. RECIPE HERE. – Susan Puckett

Ingredients

For the chicken:

• 1pound boneless, skinless chicken breasts(brought to room temperature 1-2 hours before cooking)
• 6 cups water
• 3 thin slices ginger
• 1 scallion, halved crosswise

For the sauce:

• 2 tablespoons finely chopped scallions (white parts only)
• 1 heaping tablespoon garlic (3-4 cloves)
• 1 tablespoon minced fresh ginger
• 1 or 2 fresh Thai bird’s-eye chilies or a pinch of dried chile flakes (optional)
• 3 tablespoons neutral oil
• 2 tablespoons light soy sauce
• 2 teaspoons Chinese black vinegar (or white rice vinegar or rice wine vinegar)
• 1 ½ teaspoons oyster sauce
• 1 teaspoon toasted sesame oil
• ½ teaspoon ground Sichuan peppercorns
• ½ teaspoon granulated sugar

For serving:

• ½ cup thinly sliced red onion
• ¼ cup chopped fresh cilantro
• 1tablespoon toasted sesame seeds
• Fine sea salt to taste

Instructions

1. Prepare the chicken: In a medium pot, combine the water, ginger, and halved scallion and bring it to a boil.
2. Completely submerge the chicken into the water and allow it to return to a boil. Then immediately reduce the heat to its lowest setting, cover, and simmer for 5 minutes.
3. Turn off the heat and allow it to continue to steep in the hot liquid, untouched, for 10 minutes. Meanwhile, prepare an ice bath in a large bowl and set it beside the sink.
4. Check the chicken for doneness by piercing the thickest part of the meat with a sharp skewer to see if the juices run clear. If not, leave it in the water for 5 more minutes or so, then check again.
5. Transfer the chicken to the ice bath for about 5 minutes or until cool enough to handle, then shred the meat and transfer to a serving plate. (Reserve the flavorful broth, if desired, for cooking jasmine rice or other uses.)
6. Make the sauce: In a medium heatproof bowl, combine the scallions, garlic, ginger, and chilies (if using). Heat the neutral oil in a wok or small saucepan until shimmering, and carefully pour the aromatics in the bowl. Mix in the soy sauce, vinegar, oyster sauce, sesame oil, ground Sichuan peppercorns, and sugar.
7. To serve: Toss the chicken in the sauce, along with the onion, cilantro, and sesame seeds. Season to taste with salt. Serve cold or at room temperature.

Susan Puckett is an Atlanta-based food writer and cookbook author.

For the sixth straight year, the Mediterranean diet has been ranked as the best overall diet for health and wellbeing, according to U.S. News & World Report.

Concerns about healthy aging came into play this time, the magazine said – including bone and joint health, and increasing quality of life.

The phrase “Mediterranean diet” has been around for a while now, and it’s based in the eating habits of the countries around the Mediterranean Sea, including Greece and Italy. It features simple, plant-based cooking, a lot of fruits and vegetables, whole grains, nuts, and extra-virgin olive oil.

It encourages consumption of fish packed with omega-3 fatty acids, while calling for less chicken and dairy than the usual Western diet Americans favor. Red meat is used very little.

Various studies have said it helps lower the risk of Type 2 diabetes, high cholesterol, dementia, depression, and breast cancer. It has been linked to better bones and heart health, as well as longevity.

And, since it’s more of a style than a “don’t eat this” diet, the Mediterranean approach offers is easy for many to follow.

Which diet landed at the bottom? The “raw foods” diet, which was cited as having a lack of nutritional completeness and being difficult to follow.

The report ranks 24 eating plans in various categories, such as best “family friendly” diet. Be sure to scroll through the list to learn more about healthy eating options for you.