Simply Nutritious, Quick and Delicious 2014

Basil leaves on a wooden table.

Perk up your dinner with pesto

Pesto isn’t just for the fine dining of the rich and famous. Rather, it can be a part of the regular ol' American family dinner. While it may seem like a fancy and unnecessary addition to an otherwise tasty meal, its bold taste can elevate a food to a whole new level. Take a simple grilled chicken...
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Keeping the Thanksgiving Meal Safe

Although it is the season of giving, foodborne illness is a gift nobody wants! Many of the favorite holiday foods pose a potential health risk if not stored, prepared and handled properly. Two of the most important rules to remember are: 1) keep hot food hot and cold food cold...
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Slow Cooker Rice

Not long ago, I discovered yet another use for the slow cooker: use it as a rice cooker! After making soups, stews, dips, ciders, oatmeal and even cakes in the slow cooker, I have realized how much I truly love this appliance. Cooking rice in a slow cooker is a cinch. Simply grease the crock...
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Top Canned Food Picks

While some might turn up their nose at canned produce or canned meats, they do have their advantages. They're inexpensive and convenient, making them an easy pick to stock your pantry. And while some foods lose nutrients during the canning process, there are others that actually increase in healthy...
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What do I do with pears?

Pears are a member of the rose family, mainly grown in the Pacific Northwest, and peak in season during the fall and winter months. They're a delicious fruit to keep on hand, both for snacking and cooking. Complimentary flavors include spices, such as cinnamon, cloves, allspice, nutmeg and ginger,...
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Make Mac and Cheese Healthier

Macaroni and cheese is generally popular among the young tykes, but as an adult, I just can't shy away from it either. It's creamy and delicious! But  mac and cheese is not known for its outstanding nutrition. High fat ingredients such as cheese, whole milk and butter make it a high calorie...
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Do I Seriously Have to Preheat the Oven?

I’ll admit; I’m not the most patient person. Most standard recipes will begin with the step to preheat the oven. But my growling stomach sometimes causes me to skip over that part and sneak the casserole in the oven before it “beeps,” alerting me that it’s preheated. The casserole seems to always...
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What Kind of Salad Are You?

When someone asks you to bring a salad to a potluck, do you bring a lettuce, meat, vegetable, gelatin, or dessert salad? You may need more explanation from the potluck planner or you'll just have to guess as to what dish is actually needed and desired! Lettuce salads are typically what most people...
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There's Always Room For a Gelatin Salad

Does Aunt Bethany's green Jell-O® mold with bits of cat food in it on "National Lampoon's Christmas Vacation" make you turn up your nose to gelatin salads? Well, most gelatin salads aren't filled with pet food but rather various fruits, vegetables, nuts, marshmallows, whipped topping, pretzels and...
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Chocolate: The Good Halloween Candy

Halloween is this Friday, which means sugar-laden children dressed up as princesses and monsters running through the neighborhood. If you're strong willed, you've been able to resist opening and biting into the candy early, but if you bought the good stuff, like chocolate, you may have had a harder...
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What to Do With Zucchini?

I'm pleased to introduce guest blogger and Illinois State University, Food, Nutrition and Dietetics student, Tessa Spinelli! Since early spring, you have been patiently waiting for your vegetables to grow. Thanks to your hard work, time, and patience, you now have a garden filled with nutritious...
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Should You Salt Water to Cook Pasta?

Do I need to salt the water when cooking pasta? My years of watching cooking shows on TV would tell me “yes.” But this hefty debate between chefs, dietitians, and the like has gone on for years. As a dietitian, my obvious answer is “no!” but it’s not quite as simple as that. There are two main...
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Pass the Cheese, Please

Who doesn't love cheese? Grilled cheese sandwiches, macaroni and cheese, baked lasagna with ooey gooey cheese melted all over it are common cheesy dishes. But with over 2,000 varieties to choose from, it's time to put a little more thought into your cheese choices. Cheese is formed from milk. Milk...
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From My Kitchen to Yours: Giving the Gift of Food

The holiday season is a time of giving, and what's not the perfect gift but a homemade treat from your kitchen? While peanut brittle, fudge, and cookies are a popular and generally safe choice, you'll need to consider a few things before giving away homemade jarred goods, such as jams and jellies,...
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Is Honey Healthier than Sugar?

I get this question all the time: is honey any healthier than granulated sugar? The short answer is no, but there are some differences to make note of. Both honey and sugar are carbohydrates, but each carry different characteristics. While ounce for ounce, the nutrients in honey and table sugar...
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A Fettuccine Alfredo Makeover

I’ve always been a sucker for fettuccine alfredo. I can distinctly remember my very first taste of the creamy white pasta; I was a long-haired junior high kid on vacation with my cousin, and when she ordered the dish at an Italian restaurant, I had to be just like her, so naturally I ordered the...
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Don't Overlook Cauliflower's Potential

Many people find cauliflower bland and uninspiring, and when this colorless vegetable is unseasoned and eaten by itself, I’d have to agree. But you should never underestimate the power of the cauliflower. It’s remarkably versatile with a mild flavor that can work to your advantage, and...
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Making New Years Resolutions Personal

Happy New Year! Now is the time that many people reflect back on the previous year and look forward to a new year with a fresh start. Morning news segments, talk shows, and advertisements are all about giving advice to help you set your new year's resolutions. You'll hear about foods that you...
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Christmas Morning Donuts

Christmas morning breakfast in my house is more than just the usual oatmeal, cereal or smoothie. I admit; it generally consists of an unhealthy Danish, donut or cinnamon roll…but with a bowl of fruit, of course! This year, I am fixing my fellow co-worker's healthier take on Apple Donuts. Donuts...
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