This blog post was written by Illinois State University graduate student and dietetic intern, Kayla Kaspari. Before you go out and grab a pre-made bite to eat, make a healthy meal in one pot! One-pot meals make cooking easy, fun, and they make cleanup a breeze! While eating out is convenient and gives you a break from doing all the dishes, people who consume more meals at home consume fewer calories, less fat, less sugar and sodium compared to those who eat out (Tiwari et al., 2017,...

This blog post was written by Illinois State University graduate student and dietetic intern, Kayla Kaspari.  Many cultures (Mediterranean, Latin, Asian) and diets (vegetarian) are rooted in meatless, plant-based meals. Some individuals never consume meat, while others limit meat for health or personal reasons. In the United States, we are a very meat and potato society, where meat is often thought of as essential at every meal. I personally like the idea of dedicating one day a week...

This blog post was written by Illinois State University graduate student and dietetic intern, Kayla Kaspari.  Garbanzo beans, also known as chickpeas, are a part of the legume family and are grown similarly to soybeans or peas. These plants produce edible seeds, called pulses, that have high nutritional value. They are a cousin of black beans, lima beans, kidney beans, and peanuts. You may know chickpeas better for their presence as the main ingredient in hummus. They have a mild...

This blog post was written by Illinois State University graduate student and dietetic intern, Kayla Kaspari.  Get inspiralized by zoodles, or zucchini turned into pasta noodles. Spiralizing has gained popularity over the last few years, and not just in your kitchen. You can now find spiralized foods in both your supermarkets and in local restaurants. Spiralized fruits and vegetables are a fun and healthy way to consume your fruits and veggies while they are also a substitute for...

Cauliflower is no longer just a side dish; it’s often the star of the meal. This cruciferous vegetable is like the underdog that has recently been discovered for it’s enormous talent. What’s it’s talent? Versatility. Chefs and foodie entrepreneurs have given this bland veggie new life. Use cauliflower to make mock mashed potatoes. Simply simmer cauliflower in broth, and then transfer to a food processor to puree with garlic and parmesan cheese. Purchase frozen or fresh cauliflower rice or make...

The school year certainly looks very different this year. While some children are eating lunches at school, many others are eating and learning from home. Suddenly parents or caregivers find themselves searching for quick, easy meals to fuel their children for an afternoon of learning. Use MyPlate as a guide for planning and eating healthy meals at home. Stock the pantry, refrigerator and freezer full of foods with protein, such as eggs, beans, nuts...

Starfruit may not be the most well-known fruit, but I bet you can figure out what it looks like. Shaped like a star when sliced, it’s also called carambola and is native to Southeast Asia. Carambola trees produce yellow to lime green fruit with a waxy rind on the outside and a juicy pulp on the inside. Carambolas can be sweet or tart, depending upon the variety. Arkin is a type of sweet variety, while Golden Star is a tart variety, commonly grown in Florida. The entire fruit is edible,...

Food preservation has skyrocketed this year, likely due to more people staying at home looking for a safe and sustainable project. In fact, University of Illinois Extension’s “Fill Your Pantry” webinar series hit a record number of participants (view recordings and handouts at go.illinois.edu/nutritionandwellness)! Unfortunately, manufacturers are having a hard time keeping up with this surge in demand, which may be...

Every kitchen is sure to have a knife or set of knives. But let’s face it; these razor-sharp tools can be intimidating. How comfortable are you at using a knife, caring for your knife, and knowing which knife to use? There are many different types of knives, but I’ll focus on three essentials. The most widely used is the chef’s knife. It has a broad, tapered blade about 8-10 inches long. Considered the workhorse, it’s used to chop, slice, dice and mince foods. A paring knife is small with a 2-...

This blog post was written by Illinois State University graduate student and dietetic intern, Kayla Kaspari.  Whether a tomato is considered a fruit or vegetable is one of the most highly debated questions in the food world. No matter what they are, tomatoes find their way to our mouths in a variety of foods and straight off the vine. Though they are botanically a fruit, in 1893 the U.S. Supreme Court in Nix v. Hedden ruled tomatoes as a vegetable. Fruit or vegetable, plant breeders...

One of my favorite ways to use fresh herbs is to add them to different drinks. It brings a completely new dimension to what may already be a familiar drink. It can be as simple as adding mint to your iced tea, basil to your lemonade or rosemary to your orange juice. There are many ways to impart the herb flavor into your drink. Infuse sprigs of herbs into a hot liquid, allow it to steep (the waiting period), and remove the herbs before drinking. This is a good method when making hot or iced...

Originally discovered in China, kiwifruit found it’s way to producers in New Zealand, Italy, Chile and in the United States, California. While today’s generation is growing up with kiwi available at the grocery stores all year round, many generations had never heard of this funny looking fruit. It wasn’t until the 1980’s that kiwifruit started becoming popular in the U.S. A kiwi is about the size of an egg. It has brown hair-like skin that doesn’t look all that appealing. However, once the...

Summer is a good time to enjoy a meat salad or egg salad sandwich. A cold sandwich that differs from the standard deli meat or pb&j, is a welcomed item on the lunch menu. Of course, the classic diner favorite can be a high calorie offender, depending on the ingredients used. Tuna, chicken and eggs are all healthy protein options. Likewise, common veggies that go with it, including celery and onions, offer vitamins, minerals and important nutrients. No, it’s generally not these ingredients...

Now is the thyme to enjoy fresh herbs. I have been enjoying the bounty of my herb garden, which my husband and I planted in a garden box made out of a recycled wooden pallet. It sits just outside our back patio for easy access. Thyme is an herb that we plant every year, as I use it in so many dishes.  Fresh thyme has thin woody stems with small leaves packed with aroma and flavor. There are numerous varieties of thyme, but most have an earthy, floral taste that compliment many soups,...

If you’ve ever been confused about the dates stamped on food products, you’re not alone. A United States consumer survey appearing in the Waste Management journal reported 84% of consumers discard food near the package date at least occasionally. However, the package date rarely has anything to do with the safety of the food product. This contributes to a lot of food...

While you may be pumping iron at your gym, your body is pumping iron every day. Most of the iron that our bodies absorb is used to make hemoglobin, a part of red blood cells that transport oxygen and carbon dioxide throughout the body. Since our bodies cannot make this essential nutrient, we need to make sure that we are eating foods high in iron to avoid iron deficiency anemia. Only about ten to thirty percent of the iron you consume is absorbed and used by the body. That’s because most of...

This blog post is written by Illinois State University graduate student and dietetic intern, Jesi Thome.   Have you ever wondered why people say water is so important? We grow up hearing “make sure to drink plenty of water” for everything! If it’s hot outside, drink water. If it’s cold outside, drink water. If you’re sick, better drink water. If you wake up, drink! But why water? Water provides many advantages for the body. Drinking enough water aids in digestion, helps carry...

Many people are itching to get out of their homes and enjoy the beautiful weather, which is why there's been an increased interest in forest bathing. Don't worry, this does not involve actual bathing! Quite simply, forest bathing is being in nature while having a conscious connection to the natural environment. Whether it’s a hike, swim, or run to strengthen the physical body or the mind, it’s always important to be prepared with meals, snacks, and drinks to fuel your adventure. Trail-...

Baker’s yeast has had such a rapid increase in consumer sales that manufactures have had a hard time producing enough to keep it stocked on store shelves. More time at home means more time to create homemade bread, no longer a thing in the past. If you’re new to bread making, start by learning about the different types of yeast. Baker’s yeast is the general term used to describe the single-cell organism, which produces carbon dioxide to make bread rise. Active dry yeast is the most common form...