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Know How, Know More

Connecting You with Your Food, Farmers and Community
Nutrition
Turkey Holidays

Turkey Q&A

How well do you know Thanksgiving turkey safety tips? Let's find out! Thanks to the " Turkey for the Holidays " website from UI Extension for these tips! Q: How long does a turkey take to thaw? A: Allow about 24 hours of defrost time for every 5 pounds of turkey. For example...

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flower pepper - Copy

CSA Weeks 15-16: Winter Squash and Sweet Potatoes

We got 2 week's worth of food again this week from the CSA. And it's the last share of the season!  We got sweet corn, popcorn, cipolini onions, butternut, acorn, and spaghetti squashes, shallots, sweet potato, and fun-shaped sweet bell peppers. The sweet potato in our share was a LARGE 3.25 lb one!  We had a fun time weighing it....

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CSA Week 12: Jalapeños and Spaghetti Squash

CSA Week 12 had sweet corn, red bell peppers, jalapeños, spaghetti squash, and watermelon. Week 12 Recipes . Download the recipes here , and watch videos of these recipes on social media (...

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CSA Week 10: Peppers

CSA Week 10 had lots of veggies!  Sweet corn as always, along with green beans, cucumbers, green bell peppers, mini colored sweet peppers, eggplant, and green and yellow zucchini. Week 10 Recipes . Download the recipes here...

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CSA Week 9: Watermelon and Potatoes

CSA Week 9 had more fruit - a watermelon bigger than either cantaloupe from previous weeks .  Along with watermelon, we got green beans, cucumbers, sweet corn, onions, chives, and potatoes. This was a diverse food week! Week 9 Recipes . Download the recipes...

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CSA Week 8: Halfway

Our eighth CSA share is the halfway point this summer!  It was a classic box with cabbage, tomatoes, cucumbers, green beans, yellow summer squash, corn, and bell peppers. Week 8 Recipes . Download the recipes here , and watch videos of these...

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Eggplant Dip - Copy

CSA Week 7: Eggplant

Our seventh CSA share arrived with cantaloupe, tomatoes, eggplant, cucumbers, bell peppers, zucchini, sage, and heads of cabbage.  No corn this week. Cantaloupe Pickles. We got another HUGE cantaloupe in our box this week. If you haven't tried any of last week's recipes, this is the week. Or try these...

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CSA Week 6: Cantaloupe

Our fifth week's CSA share arrived with cantaloupe, cherry tomatoes, green beans, cucumbers, bell peppers, and sweet corn.  Plus we got peaches from a local orchard. Fruit on a Sandwich. When you get a lot of the same food - like the huge cantaloupe from this...

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CSA Week 5: Summer Squash

Our fifth week's CSA share arrived with zucchini and yellow summer squash, tomatoes, onions, bell peppers, and sweet corn.  We also asked for green tomatoes for a recipe. Taking Care of Leftovers. There was broccoli from last week that ha...

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CSA Week 4: Kohlrabi's Back!

Our fourth week's CSA share arrived with sweet corn, broccoli, onions, grape tomatoes, kohlrabi, and green bell peppers. For those who not been following along on the CSA Insider or social media ( @nutritiondmp ), what are you waiting for? Kohlrabi: What...

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CSA Week 3: Corn

Our third week's CSA share arrived with sweet corn, green heads of lettuce, shallots, broccoli, and green bell peppers.  For those who not been following along on the CSA Insider or social media ( @nutritiondmp ), join us! We want to hear what recipes and informati...

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CSA Week 2: Kohlrabi

Our second week's CSA share arrived with more heads of lettuce, leeks, broccoli, kohlrabi, basil, Napa cabbage, and green bell peppers. For those who not been following along on the CSA Insider or social media ( @nutritiondmp ), join us! We...

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CSA Week 1: Garlic Scapes

Our first week's CSA share arrived last Monday with purple and green heads of lettuce, white and red bulb onions, heads of garlic, mint, and garlic scapes!  For those who not been following along on the CSA Insider or social media ( @nutritiondmp ), join us!  We...

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CSA Insider Starts Summer 2018

Our office bought a CSA share! Never head of a CSA – or community supported agriculture? Fellow extension educator, Andrew Larson, wrote a summary of this newer area of agriculture . Each week this summer, we are sharing our experiences using our CSA items, from recipes to farmer tips, and more. Follow along on...

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Black pepper

Sodium and Meat Rubs

June is Men's Health Month. So, to the guys, this is all about you! According to the Centers for Disease Control and Prevention (CDC), 1 in 4 men die from heart disease. Food choices can help reduce the risk of heart disease and complications such as heart attack and stroke. One way to improve heart health is to reduce sodium. Table salt is made up of both sodium and chloride. W...

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Yogurt at Home: Beyond the Basics

It's been a number of years since the "Back to Basics" do-it-yourself series where we made a basic mozzarella recipe from start to finish.  Refresh your memory by reading the Cheese, Please blog post. If anyone thought cheese making was easy, yogurt is even easier, in my opinion. These are the basic steps:...

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baby colored carrots

New and Unusual Food World

Ever heard of an Ugli fruit or a tried a purple carrot ? What about kohlrabi or jicama ? In the last six months, I have taught a couple programs titled "New and Unusual Foods." The design of the classes were different, but the central ide...

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Boomers and Frozen Food

Frozen fruits and veggies are some of my favorite convenience foods. I enjoy raspberries, but buying fresh means I get very few raspberries per dollar compared to what I can get frozen. I admit the frozen raspberries are not the plump fruit of fresh and fall apart, but that is okay with me since I usually use them for smoothies and to flavor yogurt. On April 3, UI Extension is hosting "...

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Fiber: Beyond the Basics

One last week of American Heart Month, and one last topic exploring fiber and heart health. Sources of Fiber All plant foods contain fiber. Some have more than others. Processing of foods can change the amount of fiber in foods. For example, an apple may have 3g of fiber, while 100% apple juice will have 0g o...

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Fat: Beyond the Basics

It's still February and American Heart Month.  This week in "Know How, Know More" it is time to explore fats and heart health. Therapeutic Lifestyle Change (TLC) Eating Plan Heart-healthy choices and managing blood markers of cholesterol can help reduce the risk of cardiovascular disease (CVD), such as high cholesterol and stroke. Learn more ab...

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Sodium: Beyond the Basics

In this "Know How, Know More" series, decide how you want to learn, be it reading, watching, and sharing content about sodium and heart health. (February is American Heart Month, by the way.) The DASH Diet - Dietary Approaches to Stop Hypertension High blood pressure (or hypertension) increases risk of heart events, such as heart...

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Recipe Rehab: Healthier Soups

January is Soup Month, and a great time of year to warm up with a bowl of your favorite soup. Or try a new recipe this month. Many soups are packed with protein, veggies, and grains, making them a great one-pot meal option on a busy night. You can easily adapt your recipes to make a healthier soup too. 1. Choose reduced-sodium or salt-free broth or stocks. Broths and st...

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peanut butter pumpkin dip

Take a (Holiday) Dip

A great way to have a healthier holiday is to include fruits and vegetables, with their important vitamins, minerals, and fiber.  Any of these three dips would make a great addition to a potluck or holiday party. Thanks to the Mt. Zion District Library for hosting us for a hands-on class making dips for the holidays.  With an unexpected combination of ingredients, the Peanut Butter Pum...

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Slow Cookers: Beyond the Basics

University of Illinois Extension, serving DeWitt, Macon, and Piatt counties, invites you to learn with "Know How, Know More." This post is about slow cookers. Decide how you want to learn, be it reading, watching, and sharing content. Are You Being Food-Safe With Your Slow Cooker? Check your steps when using a slow cooker and make sure you are not likely to make y...

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No-Cut Veggies

I enjoy meal prep with minimal equipment. It means fewer dishes to wash, and many times, less time getting from cooking to eating. In this post, let's explore some different vegetables that do not require a knife to prepare. If I missed some of your favorite no-cut veggies, let me know in the comments. 1. Pour from the bag. In a store, these veggies are often pre-bagged for pu...

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