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Functions of fats in the kitchen

Butter, margarine, and oil are all types of fat used in the kitchen. Whether it's baking, stir-frying, cooking, or using as a spread, fat plays a role in the American diet. The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total calories. Saturated fat is found in butter, red meat, fish, other animal products, full-fat dairy products, and some prepackaged or processed food. The dietary guidelines suggest a shift from saturated fat, which raises...
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Eating more plant-based proteins

Plant-based diets are becoming more popular The 2023 National Nutrition Month campaign encourages people to eat with the environment in mind and to consume more plant-based foods. This means meat is seen rather as a sidekick than a main attraction. With plants being the center of attention on the plate, people are experimenting with vegetables and trying new recipes, baking breads made with nut and bean flours, and committing to a plant-based diet. Following a plant-based diet...
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Egg substitutes when baking

No eggs? No Problem! You can use a variety of other foods when cooking and baking. It’s good to know how much egg substitute you need when replacing eggs in your recipe. 1 egg is roughly 1/4 cup (4 tablespoons/2oz) so you need to replace that volume in your recipe. Depending upon the recipe and the function of the egg, certain options are better suited than others, as the flavor and texture may be slightly altered. Egg substitute for binding (helps hold the shape and stick...
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Is canning flour safe?

During gardening season, Americans home can fruit and vegetables to store them at room temperature and enjoy them throughout the year. Fruits and vegetables go bad much quicker than dry ingredients such as flour, but how long can flour be stored, and is it safe for home canning like fresh produce? Let’s talk about it! There are canning myths that canning flour in the oven will make it last 30 or 40 years; this practice is unsafe. This is commonly called dry canning and does...
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How’s your sodium adding up?

How does your sodium add up? Do you ever feel like the rings on your fingers are too tight? It could be a sign of too much sodium. The Dietary Guidelines for Americans recommend 2,300 milligrams (mg) of sodium per day for ages 13 and above. The average intake of sodium in the American diet is between 3,400 and 5,000 mg a day, almost double the recommendation. Consuming too...
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Prevent post-shoveling aches and pains

It’s officially winter which means snowfall is imminent! There are an estimated 11,500 snow shovel-related injuries and medical emergencies a year. Follow these tips to prevent aches and pains this winter season. “As residents of the Midwest, we understand weather can be subject to change in the blink of an eye. When heading out for snow removal, check for icy conditions underneath the snow. This can prevent slips and falls that could lead to unplanned injuries and expensive emergency room...
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Don’t eat the dough: 4 food safety tips to follow this holiday season

Transform your kitchen into a safe mini bakery this holiday season. Holiday baking brings family and friends together and creates lasting memories as friends share recipes, stories, and meaningful time together.   Amid the flurry of flour-covered countertops and mountains of messy mixing bowls, keep food safety in mind. Make sure that your holiday baked goods bring you nothing but deliciousness by taking precautionary measures to prevent foodborne illness. Know the dangers We have all heard...
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8 winter squash recipes to make this autumn

After a multiday team meeting, our group went out to dinner. A special at a local restaurant was a whole pumpkin, scooped out and filled with mashed pumpkin, seafood, veggies, and sauce. It was a hit! While they're tasty and make for festive decorating, I find winter squash intimidating to cut up since many varieties of winter squash don't have flat surfaces to place securely on a cutting board. Haven't cut myself yet, thankfully. Nutritionally, one cup of cubed butternut squash contains ...
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Preserve your pumpkins this fall by following these simple tips

After a long summer tending to your garden, you may be getting a little tired. However, if you want your pumpkins and other winter squash to last well past the growing season, take special care when bringing them in this fall. If you intend to keep your pumpkins around for a while and use them later this year, keep reading! The primary goal of food preservation, whether canning, freezing or dry storage, is to prevent food from spoiling before it can be consumed. Therefore, if you want your...
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