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Know How, Know More

Connecting You with Your Food, Farmers and Community
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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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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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Zuch and Corn Casserole - Copy

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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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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Unfamiliar Fruit: Pawpaw

Consider starting your blog reading today with the agriculture perspective about pawpaws - Pawpaws, a Native Fall Fruit Taste Delight – from our Small Far...

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Sausage Soup

One Pot Meals

One-pot meals have been my favorite cooking method lately. Put it all in – protein, whole grains or starchy veggies, and non-starchy veggies – and dinner is served! I try to make one-pot recipes that are full meals in themselves. Occasionally, I decide to make one-pot dishes and add some crackers, apple slices, raw veggie sticks, or another quick addition on the side to complete the mea...

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Blender Salsa

Salsa in the summer? Yes please! I like salsa as part of my lunch during summer as a way of getting vegetables in my diet in a different way from my usual bell pepper slices. My trouble with jarred salsa I buy is that the sodium amount is higher than I would like. I also prefer my salsa less chunky than I can usually find in jars, or even sometimes as fresh salsa in the deli. So making...

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hola hoop chicken salad

No Cook Meals

In looking towards our next hands-on food program in May, enjoy a preview of the No Cook Meals class. If you want to join the in-person class, register at 217.877.6042 or online at http://web.extension.illi...

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Savvy Savers - Money Smart Week

April hosts " Money Smart Week " (MSW) from April 22-29, an event started by Chicago-area agencies to bring awareness to money and finances. University of Illinois Extension holds events around the state to assist in this campaign, so look in your area. In DeWitt, Macon, and Piatt counties, take on the Savvy Savers Food Challenge! Downl...

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spanish omelet

5 Ingredient Fix

In looking towards our next hands-on food program in March, enjoy a preview of the 5 Ingredient Fix class. Recipes with five ingredients or less help you save money, spend less time preparing and cooking meals, and, in some cases, use a fewer number of dishes. These recipes do have limits on flavors, since few ingredients are used. Register today at 217.877.6042 or online at...

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Freezer Stir Fry

Freezer Meals - Made at Home

Have you noticed more hands-on food programming in UI Extension? I have been working to developing programs that involve participants in their learning in a new way. While several hands-on programs have been active, the freezer meal class was a new one. Thanks to our participants who made a freezer meal to take home. If you are familiar with freezer meals, think of taking out a frozen e...

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