Eating a bowl full of black-eyed peas on New Year's Day is said to bring good luck and prosperity in the new year. However, why save it for just once a year? Black-eyed peas are low in fat and a great source of potassium, calcium, vitamin C, and fiber. With these great nutrients, they just may...

Peppers are a common ingredient in so many recipes. Whether you play it safe with a bell pepper or throw in a punch of heat with a hot chile pepper, you are sure to find a pepper that brings a depth of taste to your dishes. The most popular mild peppers are the bell and banana varieties. They can...

This weeks blog post is written by Illinois State University Dietetic Intern, Erin Fejes! With Fourth of July just around the corner, many people may be searching for a sweet treat to celebrate with. If you haven't tried sorbet made with fresh berries, it may be just the dessert you've...

Plantains are a cousin to the banana, but you don't want to make the mistake of peeling a plantain and eating it raw like a banana. Not only will your teeth not sink through it, frankly, it won't taste anything like a banana. Plantains are grown in tropical regions, including Africa and the...

Holiday traditions create lasting memories, but have you ever wondered how these traditions got their start? Whoever thought to hang hosiery on the fireplace and stuff it with goodies? While we can't say for sure how it began, the legend has it that St. Nicholas heard a man talking about not having...

Butternut squash is one of the most popular winter squash varieties. It has a pale peach color on the outside but yields a yellow-orange flesh on the inside. It's flavor is reminiscent of a buttered sweet potato, and it's a versatile ingredient in many fall dishes. Butternut squash ranks high on...

On a recent trip to a garden center, I bought what I had thought was sweet basil only to bring it home to realize that it was lemon basil. After pondering what I was going to do with lemon basil, I realized that it really was not much different from other lemon fragranced herbs, such as lemongrass...

This week's blog post is written by Illinois State University dietetic intern and graduate student, Erin Fejes! Have you ever wondered why oats have become such a popular food item in recent years? From overnight oats to homemade granola, oats seem to be in many recipes these days. Read...

Many grills are sure to be fired up on this Father's Day, and depending upon the honorary dad's taste buds, steak is the choice of meat. When the word "steak" is used without classification, it generally refers to beef. Steaks that comes from the hind end will generally be less tender, as these...

Nutmeg is a common spice known to flavor a flurry of holiday foods and beverages. It's a key ingredient in pumpkin spice, a must-have in eggnog and a flavor booster in custards. Nutmeg is not actually a nut, but rather a drupe. This means it's a fruit with a single seed, similar to an apricot. It'...

I'm pleased to introduce this week's blog post author, Stephanie Sanderson! Stephanie is a student studying Food, Nutrition and Dietetics at Illinois State University. This early in the year, there are still individuals going strong on that New Year's resolution of being a "healthier you...

Spinach isn't just for Popeye; it's for all boys and girls, men and women, who want to be healthy and enjoy a good green! However, if you think it's packed full of iron and will make your muscles big, you may have been misled. History has it that a German chemist misplaced a decimal point and...

A gooey cheese sauce is a comfort food classic that makes nachos unstoppable, mac and cheese a must-have, and (to some) vegetables edible. But it takes a bit of know-how to make the perfect cheese sauce. The type of cheese used is an important factor to making a sauce. Some cheese melts well,...

Butter versus Margarine: it's a hot topic debate that has been battled over the decades. Health professionals tout that margarine is a heart healthy alternative to butter, while others claim that margarine is not "natural" and therefore, should not be eaten. You know, the whole "margarine is one...

I love how produce can taste so differently depending upon how it is prepared. Steamed cauliflower is delicious but when it is roasted, it takes on a slightly nutty sweet flavor. Sautéed kale is soft, but baked kale turns into a thin crisp chip. An onion eaten raw is pungent and crunchy, but when...

When people talk about beets, they either love them or hate them. However, they have so much to offer they deserve a second chance! One of the wonderful things about beets is the entire plant can be devoured. The green leafy top is similar to spinach and can be sautéed and eaten, while the bulbous...

This week's blog post is written by ISU dietetic intern and graduate student, Nikki Zintak! "Put Your Best Fork Forward" is an empowering, uplifting phrase that draws attention to something us humans can control: choosing what we put into our bodies. While we have that choice, it is...

Many people in the U.S. enjoy eating apricots, albeit its generally in the dried fruit form. But fresh apricots are equally delicious. Native to Asia, they are widely popular in the Middle Eastern countries with Turkey and Iran being the top producers. In the United States, California grows nearly...

Rutabagas can be an intimidating root vegetable due to its ugly looks and unfamiliarity. However, it should sit proudly in your kitchen's root cellar right next to the more popular roots, like sweet potatoes and carrots. And here's why. Rutabagas are a cross between the turnip and the cabbage....

Today's blog post is written by Illinois State University dietetic student, Allyson Weier! Switch up your usual side dish with one that is bursting with nutrients and flavor; try quinoa (pronounced keen-wah)! Quinoa looks like a grain and is typically prepared like one, but it is...