There are more varieties you can grow and buy, but the main winter squashes I see sold in grocery stores and from farm stands around me are butternut, spaghetti, and acorn squashes.  Acorn squashes are typically small, and if...

How foods are prepared and the part of the food you eat makes a difference in enjoyment. Beets are an excellent example, since we can eat from root to stalk. For me, cooked beets are not a go-to food. (Except the Chocolate Beet Snack Cake in this post.) What I like from beets are the beet greens...

Slow cookers, commonly known by one of the brand names Crock-pot®, are a popular kitchen appliance used to make a variety of soups, stews, desserts, or one-pot meals. One common ingredient in soups and stews is kidney beans. Purchasing dry beans and soaking them at home is an excellent way to save...

I so enjoy the big variety of citrus that comes to stores in winter. Stocked with more than oranges, lemons, limes, and grapefruit, I'm seeing mandarins (including tangerines, clementines, and satsumas), tangelos, ugli fruit, oranges with fun colors (like cara cara and blood oranges), and...

As January unfolds, it's not just the winter chill that warms our homes; it's the delightful aroma of freshly baked treats that fills the air. Welcome to National Baking Month, a time to celebrate the magic that happens in kitchens across the nation as ovens hum with activity and flour dusts the...

A few things happened that day I wanted to make cookies. I didn't want to make individual cookies - or multiple dozens of cookies. (Too much time waiting on batches.) The dietitian in me wanted to add in a boost of nutrition. (But not make the cookies so "healthy" as to remove...

Summer means lot of choices for fresh fruits and vegetables, including melons. Today I want to share some recipes with melon I developed for a program back in 2018 for those receiving Community Supported Agriculture...

Canning season is in full swing, and a common question I get asked each year is, "Can I use my glass or ceramic cooktop when canning?” To answer this question, begin by contacting your cooktop manufacturer to find out what they recommend. But then I want you to ask yourself, "Is it a...

Gardens, farmers markets, and stores are benefiting from the wide variety of fruits and vegetables available during summer months. And summertime brings the best colors of produce! Eating different colors helps meet nutrition needs No fruit or vegetable has the same mix of vitamins and minerals....

Plant-based diets are becoming more popular The 2023 National Nutrition Month campaign encourages people to eat with the environment in mind and to consume more plant-based foods. This means meat is seen rather as a sidekick than a main attraction. With plants being the center of...

No eggs? No Problem! You can use a variety of other foods when cooking and baking. It’s good to know how much egg substitute you need when replacing eggs in your recipe. 1 egg is roughly 1/4 cup (4 tablespoons/2oz) so you need to replace that volume in your recipe. Depending upon the recipe and...

Did you know that Illinois Extension works with local food pantries through our Illinois Nutrition Education Program (INEP)? This includes nutrition education with pantry clients and assistance to pantry coordinators with...

After a multiday team meeting, our group went out to dinner. A special at a local restaurant was a whole pumpkin, scooped out and filled with mashed pumpkin, seafood, veggies, and sauce. It was a hit! While they're tasty and make for festive decorating, I find winter squash ...

When writing about specific fruits and veggies, I like to look at recipes with that food. I know how I'd use eggplant, but how do others use it? It seems like eggplant pairs endlessly with so many flavors across so many cultures. While eggplant can be the center of the dish, it can also compliment...

Peaches are one of a handful of foods I don't buy fresh unless it's summertime and I can get them locally. The quality and flavor of peaches in summer from a local farm is just. so. good! My favorite way to eat them is on their own. No muss, no fuss. But there are lots of ways to prepare...

Oh my, is it hot this week in Illinois! So, these five cold summer salad recipes will certainly taste great to help beat the heat.  I like salads (and recipes like salsa with a mix of different fruits and veggies) for a couple reasons. One, there are multiple different nutrients in one...

I don't remember growing up eating turnips. And while turnips are not my go-to veggie, I enjoy grabbing an occasional bunch when I visit farmers markets or local farms each year, primarily to shake up my food routine.  If you enjoyed turnips as a kid (or as an adult), how did your family...

Is it a zucchini or a cucumber? I get this question almost every time I talk with kids about that long, green vegetable. (They do have some similarities. It would be easy to confuse.) If you garden, cucumbers seem to keep coming and growing and expanding across the soil! So, when you are ready to...

I'm ready for some green this spring! While you have lots of options with spring flowers and impending green blades of grass, let's talk about the humble...

A community member called my office  several years ago with a really interesting question: why does the liner of my can of pineapple look different from my canned beans? Until that question, I hadn't paid much attention to the inside of my cans, except to look at the food. I think about that...

What is a food you never grew up eating, but now enjoy as an adult? There are several for me, including pears, asparagus, cauliflower, and kiwi fruit. I've had strawberry-kiwi flavored drinks, but never a fresh kiwi fruit until several years ago. I'm so glad I tried them, with their soft...

Fun fact I think many people have started to learn over the years: the cans of pumpkin puree on grocery store shelves are from "processing pumpkins" or "canning pumpkins," while the pumpkins we decorate with and carve are "ornamental pumpkins." Fun fact number two: Illinois is a top...

Leeks aren't an ingredient I use much at all myself, probably because I don't see them in my rural grocery store. When I shop bigger stores or farmers markets where leeks might be available, I'll keep an eye out. Particularly in autumn because leeks pair so well with many fall-inspired recipes...

Who has made the "mistake" of planting too many zucchini or summer squash plants, and then scrambled to find doorsteps to drop off extras? Take them please! There are too many! Or is it just time to eat a whole LOT of summer squash in the next month? Nutritionally, 1 cup of chopped zucchini...

I got to spend some time a few weeks ago picking blueberries! Put on my hat and UV shirt, brought a bottle of water, and got to pickin'. Thanks goodness for taller blueberry bushes so I could take a break from crouching down. Now the question is: what to do with all the fresh blueberries?...

Summer is officially here! If you haven’t already gotten your grill out, you should consider doing so. Grilling is a great way to keep the kitchen cool and enjoy many of your favorite summer foods. Whether you are grilling meat, poultry, seafood, or vegetables, it is important to food safety at...

School is out for the year and kids everywhere are excited to start their summers! Whatever the kids are doing, let them practice making meals and snacks for themselves this summer. This gives them autonomy with their food choices, lets them develop self-sufficiency, and may encourage...

Radishes come in quite the variety: spicy to mild, small to long, round to straight, red to white to multicolored. This photo of a watermelon radish from University of California Cooperative Extension is...

There’s something about going to the farmers market that just feels right. Maybe it’s the cool breeze and peek of sunshine in the morning, the calm gathering of people with their adorable babies and furry dogs, or the colorful array of foods that stand in front of the hard-working farmers....

The strawberries are coming! The strawberries are coming! May is National Strawberry Month so you might start seeing sales or promotions in grocery stores and locally grown strawberries will be available soon at local farmers markets and pick-your-own sites. Like other berries, a wonderfully...

Onions can serve as the star in a recipe like onion soup or play a supporting role. For today's post, I'll talk about more common bulb and spring onions, and others in the allium genus, including leeks, shallots, and chives. Nutritionally, a single medium raw bulb onion contains around...

Along with green peas, broccoli might be tied as the most unpopular veggie with kids. I was an exception. As a kid and adult, broccoli is one of my favorite veggies - cooked at least. Raw broccoli doesn't appeal to me. Even a dietitian has food preferences, so this is a reminder that...

Do you feel pressed for time in the morning but still want to enjoy a heart-healthy breakfast? Well I’m here to help! Breakfast is an important part of the day and an opportunity to fill your body with the fuel it needs to accomplish goals and complete daily tasks. The foods you choose influence...

When I think about the holidays, I think about getting crafty in the kitchen. Making food-related gifts for friends and family is a fun way to share your creative side and put a personal touch on the holiday season. In the past I have gifted home-preserved cranberry-orange chutney, herb ornaments,...

Oats can be found in many cultural dishes such as Scotland’s haggis and Muesli from the Swiss. Oats have been a popular addition to many recipes and a staple food source for centuries. Oats are an extremely versatile whole grain and can be added to many recipes, from breakfast to beverages. Here...