University of Illinois Extension

Events (8)

Cooking for 1 or 2 | Save Time. Save Money.

Fri, 07/08/2022 - 12:00

Heartline and Heart House

Understanding the Mediterranean Eating Plan

Wed, 07/20/2022 - 12:00 - Thu, 07/21/2022 - 12:00

Stephenson County Farm Bureau, 210 W. Spring Street, Freeport, IL 61032

Diet, Gut Microbiome, and Child Health: Truths and Myths

Wed, 08/10/2022 - 12:00

Online

bowl of health cereal and fruit

Diabetes Clinic - Grocery Store Tour

Thu, 08/18/2022 - 12:00

Eureka IGA

Learning How to Use an Air Fryer | Kitchen Companions

Thu, 08/25/2022 - 12:00

Eureka Public Library

Cooking From What's On Hand | Save Time. Save Money.

Fri, 09/09/2022 - 12:00

Heartline and Heart House

Diabetes Clinic - Pass the Pink Packet Please: Sugar Substitutes and Sweeteners

Thu, 09/15/2022 - 12:00

Woodford Extension Office

Learning to Use an Air Fryer

Thu, 09/22/2022 - 12:00

El Paso Library

Blog Posts (120)

Savory or sweet summertime salsa

Pack your smoothies with vital nutrients instead of sugar

5 summer salads to help you cool down in hot weather

Potato salad in yellow bowl next to fork on blue wood table

Add rhubarb to your meals for a splash of color

How to make bubble tea

Wrap up your dinner with tortillas

Switch up your meal routine by adding turnips and turnip greens

Small white turnips with attached greens on a bamboo mat

Vitamin D: Prevent muscle loss as you age

Nutrition: Prevent muscle loss as you age

Avocados are ripe with health benefits

A half of an avocado face up against a pink background.

Prunes are good for more than digestion

Cucumbers make tasty salsas, salads, and pickles

Plate of sliced cucumbers with overlaying text of "Cucumbers: From pickles to salads to sandwich toppers to dippers." Photographs show a young Asian holding a cucumber, a pregnant women slicing cucumbers, and an African American father and child holding cucumbers on a cutting board

Enjoy the sweet crunch of sugar snap peas

Jump into Mediterranean cooking with feta cheese

Bulgur is a convenient whole grain source

Add celery as a supporting player in recipes

Add celery as a supporting player in recipes. With tips on recipes, shopping, and storage. Dark wood background with whole head of celery off to the right and cut celery above whole head.

Take steps now to protect your kidneys

When eating the rainbow, don't forget white and brown foods

Enjoy the delectable taste of cinnamon

Eat green foods for better health

"Health benefits of Green Foods" and images of spinach, cabbage, Swiss chard, Brussels sprouts and broccoli

Let's look inside the can

A Look Inside the Can: The Role of Canned Food Liners

Three surefire ways to reduce your risk of heart disease

Keep your heart healthy: limit added sugar

Benefits of buying a whole chicken

Tending to microbiome health this season

"Diet and skincare tips for a healthy microbiome" with images of little microbes and a magnifying glass.

Eat white fruits and vegetables for better health

Health benefits of anthoxanthin-rich foods with images of potatoes, onions, garlic, ginger, mushrooms and banana

How do I eat kiwi fruit?

How Do I Eat Kiwi Fruit? With Tips on Recipes, Shopping, and Storage. Left photo is a gold kiwi fruit cut in half sitting on a blue napkin. Right photo is a wood cutting board with a knife and green kiwi fruit cut in half.

Eat carotenoid-rich foods for better health

health benefits of carotenoid rich foods with images of an orange, cantaloupe, sweet potato, eggs, corn and banana.

Catch pomegranates at their peak

Pomegranate split open, with a few seeds on the table

Eat red, blue, and purple foods for better health

Health benefits of anthocyanin-rich foods with a red, blue, and purple background.

Fueling the immune system

Pomegranates, oranges, and grapefruits cut in half

How to brew homemade chai

Overhead view of a cup of tea

Find oranges at their peak during winter months

A sliced orange in front of a whole orange

9 sweet and savory pumpkin recipes

9 sweet and savory pumpkin recipes

Maillard reactions change the tastes of your food

Roasted carrots and potatoes on a baking sheet

Eight food ideas for your holiday charcuterie board

Array of fruits, meats, nuts, and cheese on a charcuterie board

Use leeks in your autumn meals

Use leeks in your autumn meals: with tips on recipes, shopping, and storage. Background includes leek tops and ends on light blue wood background

Enjoy your holiday chili with a few healthy alternatives

Bowl of red-colored soup with a spoon and green garnishes set on a black table.

Crack open black walnuts for a nutritious treat

Oatmeal in a white bowl with two spoons

Shop farmers markets for your Thanksgiving meal

A spread of different vegetables including brussel sprouts, carrots, bell peppers, potatoes, and garlic on a white table.

Getting the 411 on Bone Health

Get the 411 on Bone Health, Cute Halloween ghost, skeleton, black cat, bones and cobweb

Acorn (squash) are not for squirrels

Acorn Squash Are Not for Squirrels: With Tips on Eating, Shopping, and Storage

Add valuable nutrients to the diet with wheat germ

A wooden spoon full of wheat germ with text

Squash the rumors about zucchini!

Sliced zucchini on a cutting board with text

Creating a healthful home

illustrated family playing with a puzzle on the ground

The great benefits of grapes

A wicker basket with an assortment of green and black grapes. Text says, 'the great benefits of grapes'.

Focus on fiber this September with National Whole-Grain Month

Image of jars of whole grain pastas and grains

Building a Healthy Immune System

A bunch of citrus fruit cut in half

Tacos are an easy meal for the whole family

A row of tacos with text that says, 'taco time'.

Packing food for the beach

A beach with a surfboard propped up in the sand

10 recipes for the zucchini and summer squash overflow

Title text of 10 Recipes for the Zucchini and Summer Squash Overflow, with photo of young Caucasian boy holding very large zucchini in kitchen

Crafting the perfect BLT

A side view of a BLT sandwich with bread, mayonnaise, bacon, tomato, and lettuce. Text says 'crafting the perfect BLT'

How to enjoy fair food without going overboard

A funnel cake with powdered sugar on a white paper plate. Text says, "How to enjoy fair food without going overboard."

Reintroducing green beans

A tray of green beans set in front of an air fryer.

Rounding up some fresh blueberry recipes

Older women sitting outside eating blueberries

Flavor up with balsamic vinegar

A person's hand is shown pouring balsamic vinegar into a white bowl.

Grilling and summer food safety

Summer Food Safety image of chicken, corn, grilled veggies, watermelon

Keep hydrated with melon this summer

A slice of a watermelon on a paper towel with a pink background

Ask your local growers about daikon radishes

A bunch of daikon radishes with green stems attached

Is ghee healthier than other fats?

A spoon scooping ghee out of a glass jar. Flowers on the table around the jar.

How much caffeine is too much?

Two cups of coffee on platers with a leaf design in the foam.

Just peachy!

peaches next to the words peach recipes and preservation

Make meals and messes with kids in the kitchen this summer

Make Meals and Messes with Kids in the Kitchen this Summer

Shopping on a budget at farmers markets

LINK accepted here sign next to farm fresh produce

Adopt a brain-healthy lifestyle, its a no-brainer!

a brain made up of different healthy foods

Are you tired of cooking, too?

A white plate with gold silverware and text that says "are you tired of cooking, too?"

Improve your health with the Mediterranean diet

May is Mediterranean Diet Month: Golden retriever puppy saying Time to Explore the world's healthiest eating plan

Eat a radish from top to bottom

Eat a Radish from Top to Bottom

Where to get your vitamin D sources

Text says "sources of vitamin D" with image of sun shining in a field

Get your fruits and vegetables in by sampling the seasons

Text says "Get your fruits and vegetables in by sampling the seasons" and image is of carrots.

Turn strawberries into jam and fruit leather and salsa

Turn strawberries into jam and fruit leather and salsa

Debunking five nutrition myths

Overhead view of a bowl of oatmeal with fruit, a cup of coffee, and avocado on a cutting board.

Save on sodium with homemade refried beans

A maroon bowl with refried beans

Do you need to bulk up on protein powder?

Five different scoops of different colored protein powders.

Homemade granola bars

A stack of granola bars on a white plate.

Does couscous belong in the grain or pasta family?

Bowl of couscous with slices of red bell peppers and basil

What onions (and alliums) to use when

What Onions (and Alliums) to Use When

Shift your habits for better nutrition

healthy shift ideas like using olive oil instead of butter, eating quinoa instead of white rice and choosing sugar-free beverages over soda and juice.

Savor the versatility of poppy seeds

A white bowl full of poppy seeds.

One skillet casserole for a easy weeknight meal

Casserole and green beans on a white plate

Are flapjacks a family favorite?

Stack of pancakes with blueberries and raspberries

Increasing broccoli's appeal

Increasing Broccoli's Appeal

For the love of mashed foods

Mashed sweet potatoes in a bowl

Pack your smoothies with plant proteins

fruit and tofu smoothies

Remix your mornings with breakfast salads

avocado and tomato salad on top of whole wheat toast

All life stages accounted for in the new dietary guidelines

Grapes, tomato, lettuce, bread, cheese, meat, and red pepper.

Healthy eating – Is more than you realize

Food Journal, healthy foods and sweet desserts

Are there health benefits to apple cider vinegar?

One sliced apple and two whole apples beside a pitcher of glass pitcher of apple cider vinegar

Recognize hunger cues with intuitive eating

Fish tacos next to limes and a bowl of guacamole

Enjoying Sweet Potatoes All Over the Country

Enjoying Sweet Potatoes All Over the Country

An evidence-based look at mindful eating and health management

mindful eating for health

Salud y Bienestar Durante las Fiestas Decembrinas

Cabbage Recipes for Every Season

Every Season Recipes for Cabbage

Meatless meals

Cutting board with avocado, tomatoes, mushrooms, and various other vegetables

Nut Nutrition: Healthy Fats, Protein and Fiber

Nut nutrition. With tips on shopping, storing, and cooking

5 wholesome ways to add more oats to your day

oat-based recipes including overnight oats, savory oats, and oatmeal bars.

Meals in the Field for Farm Families

Farming combine in background with text in foreground reading Meals in the Field

3 Apple Side Dishes for Fall

Three apples on wood background

5 easy ways to fit fruits and vegetables into your day

picture of a green fruit and vegetable smoothiehea

Time to eat your tomatoes

Tomato basil salad on a blue plate

How to count carbohydrates for diabetes meal planning

counting carbohydrates

Use herbs to flavor up your favorite drink

Assortment of green herbs laid out on a wooden cutting board.

Grow your own vegetables to benefit your health and the environment

women working in garden

Sweeten up with kiwifruit

Various pieces of food creating a bunny face (pretzel sticks for whiskers, kiwi slices for ears) on a white plate.

Pass the chili sauce

Lighten up your summer salads

Chicken salad sandwich with lettuce and bread, set on a napkin on top of a table.

¿Qué es la diabetes?

Fill your pantry with apples!

Apples on a cutting board

Perk up your dinner with pesto

Basil leaves on a wooden table.

Pump up the iron with iron-rich foods

Yellow weight on a barbell.

Don’t believe everything you read, except this

healthy immune system from eating fruits and vegetables

Why water?

Blue background, glass in the middle of picture with water being poured into it.

Give your meals a Mediterranean makeover

Mediterranean Foods

Practice Mindful Eating for Your Health

person eating apple

Matcha Madness: Health Benefits & Recipes

Green tea late with foam flower in a white mug

3 easy ways to boost fiber in your meals & snacks

Homegrown: DIY Hydroponics for All Gardeners

Green herbs growing out of plastic tub in home hydroponic system

5 healthy aging tips for all ages

Herbs: from garden to kitchen

variety of herbs, garlic, tomatoes and cooking utensils

Age well with the Mediterranean diet

photos of person eating Mediterranean salad next to photo of Mediterranean food ingredients

News Releases (45)

Spring into quick breads

Health education is accessible for all using live and recorded sessions

Healthy habits can be learned

First steps in dealing with diabetes

A multi-faceted approach to healthy living on a budget

Show your heart some love this February!

Getting the Scoop on Winter Squash

Your Time is Now! Feel more prepared and confident about diabetes!

Healthy Behaviors for a Healthy Immune System

Savor flavors with mindful, fully sensory eating

Food Myths: Debunked

Southern Illinois Food Pantry Network partners with Aetna Better Health of Illinois to increase cold storage in DuQuoin food pantries

Families urged to jump-start a healthy summer with 4-H and Walmart

Exploring Current Diet Trends: The Good, the Bad, and the Hard to Maintain

SNAP-Ed Healthy Cents lessons reach adults online

Choose healthy food from local growers

Emotional Eating: How Stress Impacts Hunger, Appetite

Take a stand against heart disease with Illinois Extension

Take a stand against heart disease with Illinois Extension

Prevent, manage heart disease with healthy food choices

Know your oats this Oatmeal Month

Learn strategies to manage the holiday stress

Extension campaign gives tips for reducing diabetes risk

Practical tips to manage your diabetes

Stay hydrated in summer heat

Take care of your teeth

If at First You Don’t Succeed, Dry and Dry Again

Fun with Fermentation

Freezing Garden Produce For Best Results

Upgrade Your Salad

The Mediterranean Lifestyle

Every Step Counts

Is Gluten-Free Right for Me?

Change the way you see salad: meals, sides and desserts

Cracking Open Canned Food Myths

Using Fresh Herbs in the Kitchen

Creative cooking with fewer ingredients

Improve your health at home: Online Webinar

Illinois Extension Offers Tips for National Nutrition Month

What's the Best Diet/ Plant-Based Eating Trend Grows

Program Helps Child Care Centers Promote Healthy Environments

Illinois Extension Offers Free ‘Gateway to Gut Health’ Program

February Meal Tip

Southern Illinois Food Pantry Network Awards Six Mini-Grants

Nourish Your Neighbor by Donating Healthy Food

Staff (5)

Tara Chenoweth

Tara Chenoweth

Knox County Office Support Assistant

Amy Finley

Amy Finley

SNAP-Ed Community Worker

Cindy Glavin

Cindy Glavin

DuPage County SNAP-Ed Program Coordinator

Caitlin Mellendorf

Caitlin Mellendorf

Nutrition and Wellness Educator

Nayaab Sattar

Nayaab Sattar

SNAP-Ed Educator