Your recipe calls for almonds but when you get to the store to quickly grab a bag you realize you have to choose between natural, blanched, unblanched, roasted or raw. Who knew there were that many choices for one little nut? More than likely, the only almond you've ever had was produced in California, since it is the only state to commercially produce almonds. Natural and raw almonds are actually the same. They refer to pasteurized almonds that still have their skin on. In 2007, the USDA, on...

I would argue that there isn't much better in life than a cool and refreshing ice cream cone on a hot and humid day. I think everyone can agree that ice cream and summer-time definitely go hand-in-hand. Unfortunately, on average a ½ cup serving of vanilla ice cream weighs in at about 15 grams of added sugar, 5 grams of saturated fat, and 150 calories. Once you add in a cone and toppings these numbers only increase. Ice cream is not a "bad" food and there is room to enjoy all your favorite foods...

I'm pleased to introduce guest blogger and Illinois State University, Food Nutrition and Dietetics student, Austin Duffell! With the New Year in full swing, many people are excited to try out their New Year Resolutions. When talking wi

I am pleased to introduce guest blogger and Illinois State University dietetic intern, Noel Konken! Tired of your average cold sandwich with a smashed banana that barely survived your early-morning commute? Swap out your packed lunch for a capped lunch! Get creative with your lunch this summer with a vibrantly fresh Mason jar salad that will have your co-workers talking. Not only are these salads convenient, but they are an easy way to have a veggie-packed meal loaded with vitamins,...

It's dad's turn to celebrate the joys of fatherhood. And what better way to thank him for all the whisker rubbing hugs and hours spent teaching us how to ride a bike, than with food? But not just any food: Dad food. Dad food is quite simply food that your dad loves. For many dads, that includes "man meats" like steak, ribs, smoked brisket, burgers, brats and hot wings. Side dishes must include cheese or bacon. Is your mouth watering yet? Sure, these may just be stereotypes and perceptions that...

Most recipes make a family-sized portion, causing a weeks' worth of leftovers for someone who's only cooking for one or two people. While beef and noodles may be your favorite meal you probably hesitate buying a whole roast knowing you'll grow tired of

During spring, asparagus is everywhere!  You may notice it is on sale at the grocery store, or it may even be popping up in your own garden at home. Asparagus is a spring crop that is easy to grow and very cheap in the spring, which may leave you with a surplus of the vegetable in your kitchen! It can easily be stored in the crisper drawer of the refrigerator either wrapped in a damp paper towel or in an upright container (like a mason jar) in an inch of water for up to three days before use...

Not many people can bite into a lemon without emitting a puckered face. And, no, that is not some kind of lemon-challenge! While a lemon's flesh may be too sour to eat on its own, when combined with other ingredients, it can produce a flavor that is simply delightful. Lemons may be available all year round, but spring is the time for lemons to shine! Whether its lemon chicken piccata, sliced lemon over fish and seafood, or a lemon poppy seed dressing over salad greens, lemons can produce a...

This week's blog post is guest written by Illinois State University student, Paige Meints. She is an undergraduate student studying Food, Nutrition, and Dietetics at ISU. When I think of summer, I think of the smell of burgers, charbroiled on the grill. Although delicious, hamburger meat patties tend to have a lot of saturated fat and to be high in calories; by the time you top it with your favorite condiments, veggies, and a hamburger bun it's not unusual for it to weigh in anywhere from 400-...

Move over coffee. According to the Tea Association of the U.S. Inc., total hot tea sales have increased more than 17% over the last five years and are expected to double over the next five. While Americans still drink far more coffee than tea, coffeehouses are offering more varieties of tea. The popular India drink, chai tea, has blended with the latte in many coffee shops, and store managers are beefing up their marketing to include these delicious tea concoctions. All tea comes from the same...

Kale is the queen of greens. It's been hailed as one of the healthiest vegetables on the planet. We're talking about a green plant that provides 1,000 percent of your daily requirements for vitamin K and over 100% of your daily requirements for both vitamins A and C. Yep, it's super. But is it edible? Absolutely! But it depends on how you prepare it. Kale is a cold-hardy vegetable in season during the fall and winter. There are many different varieties of kale, but green Curly Kale is what you...

This week's blog post was written by our Nutrition and Wellness intern, Paige Meints. She is a student at ISU studying Food, Nutrition, and Dietetics. Zucchini is a popular summer crop in the Midwest because it's a low maintenance plant and is fairly easy to grow. Zucchini plants do not take up too much space in the garden and yield an average of 6 to 10 pounds of delicious zucchini over the course of the season! Zucchini is a type of summer squash that is green and oblong shaped. The larger...

This July 29th we celebrate an Italian classic: Happy National Lasagna Day all you lasagna lovers. A cheesy, gooey pan of carbs is what makes this meal a favorite of all ages. The ingredients are simple, inexpensive, and feeds an army, making the whole family happy. Lasagna begins with the flat-shaped pasta. Of course, nothing can beat homemade pasta, but let's get real; there's not always time for that, which brings me to the no-boil (oven ready) versus boil debate. No-boil pasta is precooked...

Tofu anyone? Ok. Most people look at me like I'm a weirdo when the "t" word is mentioned. However, tofu is one of the ultimate convenience foods; it's quick and easy to use in a wide variety of dishes. Before you write it off, you must first know a little bit about it. Tofu is made by coagulating fresh soymilk to form curds, in much the same way cottage cheese is made from cow's milk. The curds are pressed to expel excess liquid and then formed into blocks of tofu. There are two main types:...

I'm pleased to introduce guest blogger, Noel Konken, Illinois State University Dietetic intern! Memorial Day Weekend jump starts the season of cookouts, potlucks, and picnics. While these social gatherings are a classic American summer tradition, they are not always conducive to healthy eating. By following these simple guidelines, you can navigate your way through cookouts all summer long without adding that extra notch in your belt. First, pick your protein wisely by avoiding meats...

Much like Thanksgiving is bombarded with pumpkin spice, the flavor of Christmas is most notably peppermint. There's peppermint mochas, chocolate peppermint bark, cool peppermint pies and delicious peppermint cookies. It's the chief mint chosen to flavor candies and gum, and it comes to good little boys' and girls' Christmas stockings in the form of a red and white candy cane. The herb peppermint is commonly grown throughout Europe and North America. Its oil is not just a flavoring in foods,...

When the weather is warm and beautiful, there is nothing better than eating outdoors. Whether at a park, an outdoor event, or just in the backyard, a picnic can be a fun excursion for the whole family. There's no need for a picnic table; a blanket on the ground will do. You can use paper plates or fine china; there are no rules! When choosing what foods to pack, cold items are usually a winner. Keeping hot foods like Italian beef sandwiches or spaghetti and meatballs warm and food-safe for the...

Weekday breakfasts' for working families may be a quick bowl of cereal, fruit and yogurt, or a granola bar on-the-go, but nothing beats a hot breakfast on a cold day. February is Hot Breakfast Month, a time to celebrate the wonderful warmth of eggs, pancakes, waffles, oatmeal and, of course, "b and g!" But a hot breakfast can be heavy and loaded with empty calories. What you need is a hearty but nourishing hot breakfast to start your day right. Eggs are back on the table! The new 2015 Dietary...

Are you a late night snacker? While "eating after 8 p.m. is bad for your health," is a myth that has long been debunked, it doesn't mean that all foods in a late night kitchen spree should be on the table. However, late night snacking doesn't have to kick the curb as long as you follow these rules: Sleep. Short sleep, defined as less than seven hours, has long been associated with obesity risk. Researchers at the University of Alabama have associated less sleep with...

January 2nd was National Buffet Day. That's day number two in the start of most people's diets. Just who was the malevolent person who determined the need for Buffet Day to be celebrated at the beginning of News Year's resolutions? I guess the more important question is, "why is there a buffet day anyway?" It's nothing new to hear that buffets are most notably diet busters. We all feel that we need to get our monies worth. Even I get excited seeing all that food and knowing nothing is off...