Nutrition & 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.

It's Canning Season! Dial Gauge Pressure Canner Testing 

Dial pressure canner gauges need to be tested once a year. Over time, a dial gauge’s calibration can become inaccurate and show an incorrect pressure. If the pressure is even slightly lower than recommended, the internal temperature of the food will not be high enough to kill all the bacteria, and harmful toxins can build up and cause illness or death. 

To get your pressure canner dial gauge tested, drop off your lid with a name and phone number at the Christian, Jersey, Macoupin, or Montgomery County Extension office. Once the lid is tested, you will be contacted about the results and for pick up. Testing is offered at no cost. 

Follow us on Social Media 

Dash of Wellness 

Woman and child looking at phone

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 & Wellness team has developed! 

Around the Table

Stop by our table on Instagram for practical, research-based information for your family from University of Illinois Family and Consumer Science Extension Educators.

Around the Table also has a facebook page! Sit around our table with University of Illinois Extension educators as we share our best tips for raising kids, eating healthier, and spending smart.

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 

Countywide Food Pantries: Locate your food pantries in Christian, Jersey, Macoupin, and Montgomery counties

Farmers Market Guide: Learn more about farmers markets in Christian, Jersey, Macoupin, and Montgomery counties

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

Storing Your Summer Harvest 



Who knew going to the breakroom could be so educational? 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. 

January 2022
Breakroom Buzz
Bathroom Buzz (Spanish) 

February 2022
Breakroom Buzz
Breakroom Buzz (Spanish) 

March 2022
Breakroom Buzz
Breakroom Buzz (Spanish) 

April 2022
Breakroom Buzz
Breakroom Buzz (Spanish) 

May 2022 
Breakroom Buzz
Breakroom Buzz (Spanish) 

June 2022 
Breakroom Buzz
Breakroom Buzz (Spanish) 

July 2022 
Breakroom Buzz
Breakroom Buzz (Spanish) 

August 2022
Breakroom Buzz
Breakroom Buzz (Spanish)

September 2022
Breakroom Buzz
Breakroom Buzz (Spanish)

October 2022
Breakroom Buzz
Breakroom Buzz (Spanish)

November 2022
Breakroom Buzz
Breakroom Buzz (Spanish)

December 2022
Breakroom Buzz
Breakroom Buzz (Spanish)

January 2023
Breakroom Buzz
Bathroom Buzz (Spanish) 

February 2023
Breakroom Buzz
Bathroom Buzz (Spanish) 

Recipes come directly from the Instagram page @dashofwellness


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 

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 


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 



Gluten-Free White Chicken Chili  

Italian Sausage & Bean Stew  

Sausage & Barley Soup 

Pumpkin Chili 

Tuscan Soup 

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 


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 


Berry Smoothies 

Peach Smoothies

For More Information