Nutrition

Sustainable seafood

Simply Nutritious, Quick and Delicious
Fish and seafood are such healthy additions to one’s diet, delivering important nutrients such as iron, choline, vitamin D, protein, and omega-3 fatty acids, that the Dietary Guidelines for Americans recommend that adults eat at least eight ounces every week. However, many people have questions...
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Image of meats, fruits, vegetables, and grains on a cutting board

Fuel for the Future

Simply Nutritious, Quick and Delicious
March is National Nutrition Month. The Academy of Nutrition and Dietetics created the annual campaign in 1973 (50 years ago), and it includes a new theme each year. This year’s theme is “Fuel for the Future.” But what exactly does that mean? Food is the fuel that our bodies need to keep our system...
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Image of cup of milk, bottles of milk, and different nuts and seeds

Know what to look for in milk alternatives

Cow’s milk has traditionally dominated the dairy aisle, but recently alternative milks, such as almond, soy and oat milk, have been battling cow’s milk for more space. There’s a number of factors determining the increased popularity of non-dairy milk options, including veganism, lactose-intolerance...
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Image of heart-shaped chocolates next to gold foil

Say "I love you" this Valentine's Day with dark chocolate

Nothing says “I love you” like a decadent bar of rich chocolate for your Valentine. There are many types of chocolate, but dark chocolate is the one that has received all the hype for its health benefits. However, can such a treat be good for you? Like milk chocolate, dark chocolate is made with...
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person holding apple in one hand and iced and sprinkled donut in the other hand

Make healthy snacking more attainable

It’s not always easy to snack on healthy foods during the holiday season. There’s generally an abundance of homemade cookies and candies to tempt our taste buds. But being more in tune with our body can help us make smart snacking decisions. Snacking can be very beneficial, as it offers an...
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Pomegranate split open, with a few seeds on the table

Catch pomegranates at their peak

By now, you’ve likely heard of the somewhat peculiar fruit, the pomegranate. It’s beautiful red color, round shape and distinctive crown make an attractive display in the grocery store. Pomegranates are only in season during the early winter months, which means you’d better grab them now before...
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Pomegranates, oranges, and grapefruits cut in half

Fueling the immune system

This blog post was written by Illinois State University graduate student and dietetic intern, Kristi Brougher.  Have you ever heard the saying, “you are what you eat”? Well, this can be true. What you eat can play a role in the health of your body. Now more than ever,...
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Roasted carrots and potatoes on a baking sheet

Maillard reactions change the tastes of your food

You may remember learning about the Maillard reaction in science class at school. You probably didn’t know it then, but the Maillard reaction is something you see or use every day. It’s what makes food so delicious, turning bread into toast, giving broccoli a sweeter flavor when roasted, producing...
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Array of fruits, meats, nuts, and cheese on a charcuterie board

Eight food ideas for your holiday charcuterie board

It’s all the rage right now. Charcuterie (pronounced shar-koo-tuh-ree) boards are the latest conversational piece at the holiday party. In the simplest terms, it’s a tray loaded with all sorts of finger foods, commonly eaten as an appetizer. Think cured meats, cheeses, crackers, nuts, veggies,...
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Bowl of red-colored soup with a spoon and green garnishes set on a black table.

Enjoy your holiday chili with a few healthy alternatives

At the first hint of cooler weather, there will be those (me included) running to the kitchen to make a pot of chili. It can be made a thousand different ways, each person claiming they have the secret ingredient that makes their chili win the beloved chili cookoff. There’s no right or wrong way to...
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Oatmeal in a white bowl with two spoons

Crack open black walnuts for a nutritious treat

When I was growing up, we had an old black walnut tree next to our driveway that would drop walnuts causing me to trip over them while chasing my brother. I loathed this tree, especially when it was my turn to mow the grass, as I had to first rake the walnuts, wasting more of my precious time....
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A spread of different vegetables including brussel sprouts, carrots, bell peppers, potatoes, and garlic on a white table.

Shop farmers markets for your Thanksgiving meal

Locally grown foods aren’t shipped thousands of miles, which reduces the carbon footprint, supports our local growers, and offers tastier, more nutritious food. When food doesn’t have to travel far, it can be picked ripe, and eaten soon after harvest, retaining more nutrients and flavor than food...
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A wooden spoon full of wheat germ with text

Add valuable nutrients to the diet with wheat germ

If you’ve ever heard of adding wheat germ to your foods, you may have wondered what it is and why you would add it. Wheat germ is simply a component of the whole grain wheat kernel. In fact, all whole grains are composed of the bran, the endosperm and the germ. Each component contains valuable...
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Red apples on the left side, green apples on the right side, with text that says "it's apple season!"

Make way for apple season

Apple season is here! Make way for apple pie, apple cider, apple crisp, caramel apples and more. Apples are available year-round in supermarkets, but the experience of your own apple-picking at a local orchard brings a whole new level of excitement to this popular fruit. There are many varieties...
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A side view of a BLT sandwich with bread, mayonnaise, bacon, tomato, and lettuce. Text says 'crafting the perfect BLT'

Crafting the perfect BLT

If you had to name one summer sandwich, chances are you’d name the ever-famous BLT. Not a summer goes by without me making this super simple sandwich. If you don’t already know, BLT stands for bacon, lettuce, and tomato, which are the key ingredients to this lunch icon. Of course, one could say...
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A slice of a watermelon on a paper towel with a pink background

Keep hydrated with melon this summer

Melon is one the most sought-after fruit of the summer. Watermelon, muskmelon and honeydew all contain about 90 percent water, making them a popular sweet, juicy fruit for summer barbecues. If you’ve ever been confused about the difference between a muskmelon or a cantaloupe, you’re not alone. The...
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A bunch of daikon radishes with green stems attached

Ask your local growers about daikon radishes

Most people are familiar with radishes, those red-skinned, white-flesh, peppery vegetables often found on a salad bar. However, there are many other radishes, such as the daikon radish, that look completely different and yield a slightly altered taste. The daikon radish looks more like a white...
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A spoon scooping ghee out of a glass jar. Flowers on the table around the jar.

Is ghee healthier than other fats?

You may have heard about a type of fat, often used in Indian and Asian cuisine, called ghee. It’s been touted as having many health benefits, including decreased inflammation and improved digestion. However, is there any evidence to support these claims? Ghee is clarified butter made by slowly...
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Two cups of coffee on platers with a leaf design in the foam.

How much caffeine is too much?

Do you start your day with a cup of joe? My children now ask me if I’ve remembered my coffee as we pile into the car to drive to school and work. They know how important this cup of goodness is and how it can send me into a frenzy when I don’t have it. But is this everyday caffeine intake good for...
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Text says "make the most of berry season" with a picture of a dozen blackberries in the background.

Make the most of berry season

Berry season is arriving quickly, and it’s what gets me the most excited for those first few farmers markets near the end of May and early June where berries are likely available. When perfectly ripe, blackberries are one of my favorites. Blackberries, which can range in color from white to red to...
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Text says "Can you say Worcestershire?" with an image of sliced meatloaf

Can you say Worcestershire?

Let’s face it; most of us stumble hard when trying to pronounce Worcestershire sauce, and there are several hilarious TikTok videos to prove it. Pronounced “woo-ster-sheer” sauce, this common staple ingredient has a distinct taste and is probably best known for it’s role in bloody mary mix....
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Text says "sources of vitamin D" with image of sun shining in a field

Where to get your vitamin D sources

Spring has arrived, and the sun is starting to stay out longer. This may not only make us happier, but it may also make us healthier. Our bodies make vitamin D, known as the “sunshine vitamin”, when the natural light hits our skin. Vitamin D promotes the absorption of calcium and phosphorous and...
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Text says "Eating for a healthy gut" with a picture of a yogurt parfait with yogurt, granola, and berries

Eating for a healthy gut

Your gut microbiome is a complex ecosystem of microbes, such as bacteria and viruses, living in your gastrointestinal tract. While you may not even know this community of living things is inside your body, it has a tremendous effect on your health. In fact, keeping this microbiome healthy can help...
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Bowl of cut green onions.

What's the difference between scallions and green onions?

Your recipe calls for scallions but all you have are green onions. What do you do? You use green onions because they are literally the same thing as scallions! Two different names for the same thing can make things confusing. Scallions (or green onions) are long, tender green and white stalks with...
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Overhead view of a bowl of oatmeal with fruit, a cup of coffee, and avocado on a cutting board.

Debunking five nutrition myths

Like in most subject areas, there will always be myths, particularly when it comes to food and health. Here are five nutrition myths I am happy to debunk. 1. Carbs are bad for you. Carbohydrates serve as your body’s preferred source of energy for daily tasks and it provides fuel...
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A maroon bowl with refried beans

Save on sodium with homemade refried beans

Refried beans may not have the most appealing look, but their creamy delicious taste makes up for it. They are traditionally made from pinto beans, but black beans may be prepared this way as well. Contrary to their name, refried beans are not fried twice. They are boiled, mashed and then either...
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A stack of granola bars on a white plate.

Homemade granola bars

This blog post was written by Nutrition & Wellness intern, Kelley Herman.  Most people are used to going to the grocery store, cruising down the cracker and snack aisle, and picking up some granola bars or crackers for quick snacks in the future. These prepackaged options are...
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A white bowl full of poppy seeds.

Savor the versatility of poppy seeds

If you’ve never seen poppy seeds, you may wonder what these tiny dark specks are doing all over your bagel. Poppy seeds are often used in baked goods, giving the product a slight nutty, sweet/spicy taste, a crunchy texture, and a unique decoration. There are many different types of poppy seeds,...
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Mashed sweet potatoes in a bowl

For the love of mashed foods

Squish it. Smash it. Smoosh it. Our very first taste of solid food most likely came in a mashed or pureed form. However, as we have aged into adults, we must not forget that we can still enjoy our inner-baby’s love of mush. Here are four mashed foods that shouldn’t be stopped when the high chair...
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Grapes, tomato, lettuce, bread, cheese, meat, and red pepper.

All life stages accounted for in the new dietary guidelines

Years of scientific research tells us that there is a connection between food and health. Evidence shows that a healthy diet as part of an active lifestyle can reduce the risk of chronic disease. However, with nutritional advice constantly circulating the internet, how do we know what is sound...
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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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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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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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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...
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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...
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Ice cubes

Put your freezer to work

Other than breastmilk, I can honestly say I have never stored milk in the freezer…until now. This is the time to put that freezer to good use. Freezing is one of the easiest ways to store food for longer periods of time. Before you go to the store, check your freezer(s) to make sure you have the...
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Chicken and vegetable recipe in gray bowl, set on table with fork and spooon.

Canned fruit counts

As my household has been stocking up on canned foods like never before, I had to laugh when my husband brought home a can of fruit cocktail. It’s been years since I had fruit cocktail, and it immediately made me think of my dad and his fruit cocktail cookies that he used to make. While I would...
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glass of milk with straw set on a picnic table

A2: A New Milk on the Market

Some of you may have noticed a new milk on the market, known as “A2 milk.” This is not one of those alternative milks, such as almond, rice, or soy, but rather it is an alternative type of cow’s milk. The claim is that A2 milk is “easier on digestion.” A2 milk supporters recommend it for those who...
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Grass with sun coming through the trees.

Picnic Safety and Fun

As the weather is growing warmer and more and more people are itching to get out of the house, picnic meals may be the answer to those craving a change in scenery. Whether it’s a picnic in your backyard or at an open park, keep both food safety and fun in mind when planning. Unless the picnic...
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Milk pouring into glass set on wooden table

Lactose intolerance: do you have to avoid dairy completely?

An estimated 30-50 million American adults experience lactose intolerance, many of which completely avoid all dairy products. However, is abstinence from dairy products necessary? Lactose intolerance is characterized by a group of symptoms that occur after the consumption of dairy; it is due to...
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Garbage can with overflowing food

Fighting to Reduce Food Waste

This blog post is written by Illinois State University graduate student and dietetic intern, Alyssa Laing. We’re all guilty when it comes to throwing away uneaten food that we’ve let spoil or sit in the fridge past its prime time. According to the United States Department of Agriculture (...
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Casserole

Don’t Leave Behind the Leftovers!

This blog post is written by Illinois State University graduate student and dietetic intern, Alyssa Laing. Whether you’re cooking for a family or just yourself, you’ve probably come across the challenge of deciding how much food to make. We often overestimate what we will eat and end up...
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black bean burger

Burgers Meet Meatless Alternatives

It looks like a burger. It tastes like a burger. It even “bleeds” like a burger. However, this burger is not made of meat. Plant-based burgers and meat alternatives are the trendy new food that have hit the market in response to consumer’s eco-friendly demands.   What’s in a plant-based...
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Salmon fillet

Fishing for Omega 3's During Lent

This blog post is written by Illinois State University graduate student and dietetic intern, Alyssa Laing. Whether you’re celebrating this season of Lent for religious purposes, or you just simply enjoy “Fish Friday’s”, incorporating weekly seafood into your diet is a great habit. Not...
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spices

Sweet, Hot, or Smoked Paprika?

Paprika is the dash of red color that usually tops deviled eggs. It’s a spice that some cooks would consider more of a garnish than a powerful flavoring agent. However, paprika comes in three different types, each with its own tasty purpose. Paprika is made from grinding varieties of dried mild...
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puff pastry

Fill Up on Phyllo Cups

Puff pastry and phyllo (or filo) dough produce amazing appetizers, breakfast pastries, and decadent desserts. While you can get out your French rolling pin and make them yourself, you can also settle for the convenience of grabbing a package from the frozen food aisle. Both doughs are flaky and...
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spoon with heart

Cooking Together

As Valentine’s Day approaches, you may find yourself reflecting on relationships. Positive relationships, whether with a partner, child, parent or friend, can be strengthened by doing activities together. This holiday, consider cooking a meal with your loved one, which can be just as nourishing for...
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orange and brown sugar

What Makes Brown Sugar Brown?

Brown sugar can give a rich caramel flavor to sweeten so many foods. As it sits in your pantry next to the canister of white granulated sugar, you may have wondered, “What makes brown sugar brown?” Molasses is the answer. While the processing of white sugar creates molasses, it is processed...
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persimmons

Persistent Persimmons

While a persimmon will probably never be as popular as an apple in the U.S., this lesser known fruit packs a punch of sweet flavor. If you’ve ever seen a persimmon, you may have mistaken it for an unripe tomato, as they look and feel somewhat similar. A ripe persimmon is dense with waxy skin and...
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soy sauce and chopsticks

Soy sauce varieties: What's the best option?

If you enjoy Asian cuisine, you likely are a fan of soy sauce. This condiment originated in China over 2,000 years ago and is a staple ingredient in many Asian countries. This salty liquid is made from fermented soybeans, roasted wheat, and of course, lots of salt. There are many varieties of soy...
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elderberry

The Wisdom of Elderberries

Elderberries have been used in folk medicine for centuries as a remedy for influenza and colds, but only recently have they become popular in the United States. The common elderberry (Sambucus var. canadensis) is a beautiful native shrub with white flowers and dark purple berries. It can be planted...
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wreath

Healthy Holiday Hacks

The holidays come with much anticipation and excitement, as well as a little dread. The dozens of holiday cookies, the variations of fabulous fudge, and the finest candies around, are sure to excite the taste buds. But when these goodies have you surrounded each day from November to January, the...
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potatoes

The Secrets of Sour Cream

Sour cream has so many uses that it’s often a refrigerator staple from January to December. It adds richness and acidity to both savory and sweet dishes. It’s similar to it’s substitutes, yogurt or crème fraiche, yet remains a distinctive ingredient. Sour cream is a fermented dairy product made by...
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vegetables

Roasting Your Favorite Root Vegetables

Turning fresh fall veggies into fabulous favorites can happen with roasting, a simple cooking technique. Roasting allows vegetables or other foods to develop a crispy crust on the outside while creating a subtle sweetness. This is due to the magic of caramelization. Caramelization is a type of non...
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tempeh

The Temptation of Tempeh

As many people are realizing the health benefits of plant-based diets, plant-rich proteins are becoming more popular. While tofu is more widely known as a meat substitute, tempeh is not far behind. Tempeh, like tofu, is made from soybeans. The soybeans are cooked, fermented and then formed into a...
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pumpkin

Benefits of Pumpkin

Pumpkin season is in full swing, and while great for decorating and carving, pumpkins are also considered a superfood, offering many health benefits. In fact, the seeds, fruit and greens have each been known to be used in herbal medicines. The pumpkin flesh is a valuable source of both vitamin A...
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porridge

Should I Eat Like a Caveman?

Along with the Keto and Whole 30 diets, the Paleo diet is currently trending in popularity. Also called the “caveman” or “stone-age” diet, it’s based on the idea that today’s farming practices are not what they were when our ancestors ate 10,000 years ago. Paleo diet supporters believe in the...
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squash

Winter Squash, Autumn Favorite

One of the most popular foods in the fall is named for a different season: winter squash, particularly acorn squash. While still a popular pick in the winter, acorn squash in Illinois is generally harvested in late summer to early November. It’s the first fall food I go for after decorating my...
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pumpkin seeds

The Mysterious Pumpkin Seed

I recently ordered some pumpkin seeds online, but when I opened up the package, I realized that they were not the pumpkin seeds I had in mind. I was expecting to see cream-colored, oval-shaped seeds, like the ones you’d dig out of a jack-o-lantern, but instead I received greenish, small seeds...
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ginger

The Many Benefits of Ginger

Fresh ginger is one of the most common spices used in the world. It’s believed that Indians and Chinese were the first to produce ginger root where it was primarily used to treat many ailments. While not really a root, ginger is in the same family as turmeric, both of which are grown for their...
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lime

A Squeeze of Lime

Give your dish, drink or dessert a squeeze of fresh lime for an added sense of freshness and a pop of tartness. Limes grow on trees in warm climates. Similar to lemons, limes are a citrus fruit with a low pH; this means limes are very acidic, making them an influential cooking ingredient. There...
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Asparagus: A Spring Delicacy

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...
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Basil leaves on a wooden table.

Perk up your dinner with pesto

Pesto isn’t just for the fine dining of the rich and famous. Rather, it can be a part of the regular ol' American family dinner. While it may seem like a fancy and unnecessary addition to an otherwise tasty meal, its bold taste can elevate a food to a whole new level. Take a simple grilled chicken...
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Ripe for Eggplant Season

Eggplants are more than a funny name with an odd shape. They are versatile, nutritious and quite tasty. And lucky for us, the eggplant season generally lasts until the end of October. There are different varieties of eggplant, some of which are white rather than the more common purple color, and...
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