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College of Agricultural, Consumer & Environmental Sciences Illinois Extension

Nutrition

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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College of Agricultural, Consumer & Environmental Sciences Illinois Extension

101 Mumford Hall (MC-710)

1301 W. Gregory Dr.

Urbana, IL 61801

Email: extension@illinois.edu

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