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Simply Nutritious, Quick and Delicious 2020

A pot on a stove with steam coming off the top

One pot meal made simple

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

Meatless meals

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...
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Chickpeas on a baking sheet

Level up on legumes

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...
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Spiralized zucchini and carrot noodles on a black plate, with a whole carrot and zucchini off to the side.

Get in-spiralized by zoodles

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...
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Three slices of cauliflower on a cutting board.

The versatility of cauliflower

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...
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Four quesadilla slices and pico de gallo on a blue plate

Making quick meals for at-home learning

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...
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A wicker basket on a table filled with a dozen starfruit.

Bring home the starfruit

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...
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Two glass canning jars on a table, one standing up with the lid on, the other tipped sideways with the lid on the table

If you're planning on canning

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...
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Chopped tomatoes surrounding a knife

Know your knives

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...
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Tomato basil salad on a blue plate

Time to eat your tomatoes

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

Use herbs to flavor up your favorite drink

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

Sweeten up with kiwifruit

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...
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Pass the chili sauce

Which condiment do you grab? Sriracha, classic chili sauce or maybe a sweet red chili sauce? These are all examples of different kinds of chili sauce, some of which are excellent for dipping our favorite finger foods. Chili sauce is a blend of puréed or chopped chili peppers, vinegar, sugar and...
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Chicken salad sandwich with lettuce and bread, set on a napkin on top of a table.

Lighten up your summer salads

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...
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A bundle of thyme sprigs in a white bowl set on a white wooden table.

Thyme to enjoy fresh herbs

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...
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Yellow weight on a barbell.

Pump up the iron with iron-rich foods

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

Why water?

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...
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Hiking trail in the woods.

Think food safety before you hit the trails

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...
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Pile of bread loaves.

Raise your IQ on yeast varieties

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...
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