Nutrition and Wellness


Understanding core health and wellness topics are an essential aspect of your family's overall well-being.

From food safety to nutrition to chronic disease prevention and management, Illinois Extension is committed to helping families across the state and beyond live the best versions of their lives. Learning more about heart-healthy eating, managing diabetes, or how long to keep food, freeze or dry food, and safely store it can lead to healthier living. Are you interested in providing worksite wellness classes in your local business, school foodservice training, bringing nutrition or food safety education into a high school classroom, or need your Certified Food Protection Manager Certification? Contact Lisa Peterson, nutrition & wellness educator, about upcoming programs, scheduling programs, and any nutrition or food safety-related questions, or check out a non-exhaustive list of potential program offerings.

Social Media

Various fruits and vegetables with Instagram logo in the middle.

Follow @dashofwellness on Instagram for easy step-by-step photo recipes focused around diabetes, heart healthy, and/or celiac-friendly recipes! Find University of Illinois Extension classic recipes as well as new ones the Nutrition and Wellness team has developed! 

Hispanic family

Sit around our table and follow on Facebook or Instagram. Find practical, research-based information for your family from University of Illinois Extension educators as we share our best tips for raising kids, eating healthier, and spending smart.

Nutrition and Local Food Resources

Putting Wellness to Work

Putting Wellness to Work Program Brochure
Putting WELLNESS to WORK is a University of Illinois Extension program.

This workplace wellness series will help you:

  • Gain understanding in topics that affect your health
  • Achieve confidence to make positive health choices
  • Improve health behaviors for a better quality of life 

Find local food pantries in Christian, Jersey, Macoupin, and Montgomery counties

Local Food Pantries

Local farmers markets in Christian, Jersey, Macoupin, and Montgomery counties

Farmers Market Guide

Find out "What's in Season" throughout the year in Illinois

What's In Season in Illinois

How to store your summer produce

Storing Your Summer Harvest


Recipes come directly from @dashofwellness

Appetizers, Dips, & Snacks 

Black Bean Dip
Broccoli & Chive Stuffed Peppers
No-Bake Energy Bites
Colorful Cowboy Dip
Cucumber Strawberry Salsa
Strawberry Cheesecake Dip
Cookie Dough Dip
Simply Fresh Salsa
Sesame Green Bean Saute
Spinach and Artichoke Bites 
Creamy Salsa Verde 

Breads & Desserts

Double Cornbread
Lemon Poppyseed Bread
Sweet Potato Bread
Creamy Chocolate Pudding
Dulce de Leche Cheesecake
Easy Cherry Cheesecake Tarts
Fruit Tarts
Cinnamon Apples
Pumpkin Mousse
Red, White, & Blue Parfaits
Apple Raisin Bread Pudding
Whole Wheat Apple Cookies


Banana Nut Pancakes
Better for you Breakfast Casserole
Crustless Spinach Quiche
Blueberry Oatmeal Bites to Go
Cauliflower Biscuits and Gravy
Green Breakfast Burrito
Peanut Butter Chocolate Oatmeal
Overnight Nutty Apple Oatmeal 
Scrambled Eggs and Veggie Breakfast Pizza

Main Entrees 

Chicken Creole
Chicken Fajitas
Green Chile Pork Tacos
Spicy Black Bean Burger
Meatloaf for 2
Basic Lasagna
Huevos Rancheros
Stuffed Peppers
Asparagus Pesto Pasta
Non-Traditional Tabbouleh
Summer Squash & Tomato Stir-Fry
Sweet Tuna Fritters
Spinach Stuffed Turkey Meatloaf
Peanut Chicken and Veggies
Cauli-Tot Hotdish
Air Fried Sweet Potato Nachos
Cilantro Pasta
Strawberry Caprese Salmon 

Side Dishes & Salads

Asian Inspired Chicken Salad
Black Bean & Couscous Salad
Diabetes-Friendly Dill Potato Salad
Fiesta Quinoa Salad
Fresh Kale and Vegetable Salad
Crunchy Broccoli Salad
Loaded Baked Potato Casserole
Roasted Lemon and Rosemary Turnips
Simple Mexican Salad
Sweet and Spicy Cauliflower Barbecue Bites
Watermelon Salad
White Beans and Tomatoes Salad
Winter Fruit Salad
Corn & Chives Cakes
Taco Salad
Crab Cakes & Dill Dip
Red & Green Holiday Slaw
Cauliflower Colcannon


Gluten-Free White Chicken Chili
Italian Sausage & Bean Stew
Sausage & Barley Soup
Pumpkin Chili
Tuscan Soup



Breakroom Buzz

The Breakroom Buzz, developed by three Family and Consumer Science Extension Educators, was created to provide interesting nutrition facts, fun food-related and lifestyle facts, a calendar of upcoming food-related holidays, and additional research-based tips for leading a healthy lifestyle. These colorful flyers are great for the back of in the break rooms at work or in the bathroom stalls and are a quick way to improve wellness in the workplace.

For More Information