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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
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Stuffed Sweet Potatoes

When a friend gave me a recipe for tuna stuffed sweet potatoes, I thought it was on odd combination. My curiosity got the best of me, and soon my family was chowing down on this sweet-salty blend. Clean plates proved that it was victorious! The success continued when a week later we visited my sister-in-law who served smoked pulled pork stuffed in a sweet potato with coleslaw on top. My mouth i...

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Turkey Wrap Salad

The Deli Meat Dilemma

A good deli sandwich is a typical go-to lunch for many Americans. While many health conscientious people are concerned with the carbohydrates in bread, others are more concerned with nitrates and nitrites in meat. Nitrates and nitrites are chemical compounds that are naturally present in many plant-based foods like carrots, spinach and beets, but are also added to many processed foods l...

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Waffles

Making a Fluffy Waffle

The smell of a light and fluffy waffle cooking in a waffle iron is sure to wake anyone up in the morning. Waffle batter is made with flour, sugar, eggs, milk and a leavening agent, similar in make-up to a pancake. However, while a pancake is thin and spongy, a waffle is thicker and crisp on the outside but soft and airy on the inside. Waffles tend to have a bit more oil or butter, as well as su...

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PBandJ

PB&J: A perfect pair

The peanut butter and jelly sandwich, otherwise known as PB&J, is an all-American classic. It's a lunchbox staple for every kid and adult alike. It's the go-to entrée when the main meal didn't get planned or the back-up entree when the main meal fell apart. Aside from its mouthwatering taste, it's simplicity and ease is what makes this sandwich so great. The cool factor is that ever...

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blueberry oatmeal

A Hidden Gem in Your Cabinets

Today's blog post is written by Illinois State University graduate student and dietetic intern, Michael O'halloran! What if I told you that in your home, at this very moment, you likely have several antioxidant-dense foods hidden away? If you are thinking about your latest trip to the grocery store, the truth is that high antioxidant foods are right now hiding away in your spic...

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Lentil Tomato Mix

Lent and Lentils

This week's blog post is written by Illinois State University graduate student and dietetic intern, Michael O'halloran. For those that abstain from eating meat on Fridays during the Lenten season, it can sometimes be difficult to come up with meatless meals. Even with a fish dinner, consuming enough protein can be a challenge. Fortunately, lentils can help fill the protein gap...

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Beef Kotas Pitas

Stuff That Pita

Pita bread is a type of flatbread that is a staple in Middle Eastern and Mediterranean cuisine. Thankfully, it's a bread that we can now typically find at most U.S. grocery stores, helping to expand our palate and broaden our horizons. Pita bread is not much different from many flatbreads, including pizza crust, tortillas, naan or matzah. However, pita bread is unique in that it has its...

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soup

Food Waste in America

This weeks blog post is written by Illinois State University's dietetic graduate student, Erin Fejes! As a dietetic graduate student and future registered dietitian, I am concerned that so many Americans are food insecure. The Environmental Protection Agency states that 42 million Americans are currently food insecure, while the United States Department of Agriculture (USDA) re...

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Cauliflower Fried Rice

Cauliflower Rice Craze

It's always interesting to hear about the latest craze in the food industry. One that exploded in 2017, is cauliflower rice, and its popularity isn't slowing down. Cauliflower rice isn't truly rice at all. In fact, the label of "rice" is understandably upsetting for rice farmers. However, it has a solid concept: substitute rice for cauliflower rice to increase vegetable intake. With more and mo...

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crispycheesychicken

Be a Super Speedy Shopper

According to the website, Foodimentary™ February is "National Return Shopping Carts to the Supermarket" month. Laugh now, but you will be thankful when you have a flurry of carts to choose from, especially when they are lined up in the cart corral and not rolling down the parking lot with the wind. Grocery shopping can sometimes be an unpleasant experience, often one that creates moans and proc...

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Orange Sweet Potato Pork Chops

Just a Pinch

A pinch of this, a dash of that. The more experienced cooks can often get by without properly measuring ingredients. Their skill and experience guides them to know how much to add, but many novice cooks struggle at knowing when is enough to give flavor and when is enough to push it to the edge of inedible. Anyone who has ever read a recipe has probably come across some vague terms. A pi...

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Wheat Berry Salad

Wheat Berries, A True Whole Grain

Wheat berries are the simplest form of wheat. In fact, wheat berries are the original source of all wheat products before any processing. Stored wheat berries can be milled into flour, cooked or sprouted. Wheat is classified based on color, hardness of the wheat kernel, and the growing season. The hard red wheat (spring and winter) varieties are produced in dry temperature climates and...

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melonbananaberry

A Resolution That Sticks

As many are embarking on calorie-restricted diets and wearing belly bands to lose weight this new year, others are taking a more simplistic approach: increase fruits and vegetables and shrink breads, pastas, goodies and meats. There's no reason to cut out any one food or food group and doing so only sets you up for failure and possibly depletes your body of certain nutrients. Rather, fi...

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chocolate peppermint popcorn

Healthier Holiday Stockings

Holiday traditions create lasting memories, but have you ever wondered how these traditions got their start? Whoever thought to hang hosiery on the fireplace and stuff it with goodies? While we can't say for sure how it began, the legend has it that St. Nicholas heard a man talking about not having enough money to get his three daughters married, so he secretly slid down the man's chimney and p...

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Baked Holiday Pear

Nutmeg: A Holiday Spice

Nutmeg is a common spice known to flavor a flurry of holiday foods and beverages. It's a key ingredient in pumpkin spice, a must-have in eggnog and a flavor booster in custards. Nutmeg is not actually a nut, but rather a drupe. This means it's a fruit with a single seed, similar to an apricot. It's grown on a female tree with most of the production coming from Indonesia and Grenada. The...

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A Thanksgiving Meal Scaled Down

Thanksgiving is a holiday where food and family come together: A big feast for a big family. However, not everyone will have a large gathering. In fact, for many, the table may be set for just one or two. Despite this, a traditional Thanksgiving meal can still be enjoyed. First, you must decide on whether or not you want to cook. You could go full speed ahead and prepare many dishes in...

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lima beans

Lima Beans or Butter Beans?

It's funny how memories of our loved ones are often linked with food. I fondly remember my Grandmother making the best fried chicken, but I also remember her always dishing up my least favorite dish: lima beans. It's true. I wasn't a lima bean lover. However, I've learned that they are actually delicious when prepared in different ways. Lima beans get their name from Lima, Peru...

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Mushroom Leek Orzo

Loving Leeks

There are many choices when it comes to bringing an onion flavor to your dish: red, white and yellow onions, scallions, shallots, chives and leeks all bring a different intensity of flavor. Leeks have a milder taste and resemble an oversized scallion. Their stalk is a bundle of leaf sheaths, which are white on the bottom and green on top. Use the white and lighter green area for recipes, but sa...

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Ham Horseshoe

Cheese Sauce Comfort

A gooey cheese sauce is a comfort food classic that makes nachos unstoppable, mac and cheese a must-have, and (to some) vegetables edible. But it takes a bit of know-how to make the perfect cheese sauce. The type of cheese used is an important factor to making a sauce. Some cheese melts well, while others simply clump in a bowl of warm milk. Melting champions include cheddar, mozzarella...

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Apple Cider Pulled Chicken

Apple Cider: A Midwest Treat

Visiting an apple orchard on a beautiful fall day is a lasting memory for many people, including myself. Besides a peck or two of apples, I always remember bringing home a half-gallon or more of apple cider. And it's about this time of year when I get the question: what's the difference between apple juice and apple cider? Apple cider is typically defined as a beverage made by grinding...

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Roasted Rutabaga

Rutabaga for the Win!

Rutabagas can be an intimidating root vegetable due to its ugly looks and unfamiliarity. However, it should sit proudly in your kitchen's root cellar right next to the more popular roots, like sweet potatoes and carrots. And here's why. Rutabagas are a cross between the turnip and the cabbage. While similar to a turnip, rutabagas are harvested at a larger size and have more of a yellowi...

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Butternut Squash Ground Turkey Skillet pg

Butter Up to Butternut Squash

Butternut squash is one of the most popular winter squash varieties. It has a pale peach color on the outside but yields a yellow-orange flesh on the inside. It's flavor is reminiscent of a buttered sweet potato, and it's a versatile ingredient in many fall dishes. Butternut squash ranks high on the nutritional list. One cup of squash has only 82 calories but 6 grams dietary fiber, 580...

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What is Hominy?

Your eyes may have skimmed past it. The canned beans and canned vegetable aisle in the supermarket usually houses the small, medium and very large cans of hominy. With the look of wet mini marshmallows, you may wonder what exactly this stuff is. Hominy is a product of field corn, called maize. Maize is dried and then soaked in an alkaline solution, usually lye or lime, to soften the tou...

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Soba noodles

Soak up the Flavor of Soba Noodles

Soba noodles are a Japanese noodle made from buckwheat flour. They're found in many Asian dishes served either hot or cold. If you've ever passed up a recipe because you didn't know what soba noodles were or didn't know where to find them, you must try it again! Soba noodles are found in Asian markets but may also be found in larger grocery stores in the Ethnic section....

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spaghetti pie Nebraska Extension

Battle of Butter versus Margarine

Butter versus Margarine: it's a hot topic debate that has been battled over the decades. Health professionals tout that margarine is a heart healthy alternative to butter, while others claim that margarine is not "natural" and therefore, should not be eaten. You know, the whole "margarine is one molecule away from plastic" theory. If you haven't heard the "margarine is nearly plastic th...

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