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Simply Nutritious, Quick and Delicious

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Three halves of winter squash, one face down on the table, two face up with seeds showing. Contains an orange I block and Illinois Extension wordmark.

Holiday foods from the garden

No matter what holidays you celebrate, there is bound to be food around the table. Some of that food may have even come from your garden or local farmer. What cool season crops can you locally source for your holiday gathering? Think...
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A pile of white flour on a wooden table with two pieces of grain laying over it. Contains an orange I block logo and Illinois Extension wordmark.

For a good gravy, you need a thickening agent

To make a good cheese sauce or gravy, you need a thickening agent. Cornstarch and flour are two common thickening agents in the home kitchen. Both are cereal starches and when they’re mixed with a liquid and then heated, they gelatinize. While cornstarch and all-purpose flour can often be...
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An array of whole fruits and vegetables around a circular wooden cutting board, including carrots, garlic, peppers, tomatoes, oranges, and strawberries. Contains an orange I block logo and Illinois Extension workmark.

The fuel to fight cancer

Most of us know at least one person who has been affected by cancer. As we age, the risk of getting cancer increases. In fact, eighty percent of those diagnosed with cancer are 55 years of age or older. While we may not be able to prevent every cancer, we can help lower our risk. Our diet and food...
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A wooden spoon with salt surrounded by salt on a black table. Contains an orange I block logo and Illinois Extension wordmark.

Six tips to lower your sodium intake

Do you typically lean for salty or sweet? Salt cravers might get their salty kick from potato chips, fries, or popcorn. These savory snacks are an obvious source of sodium. However, even sweet lovers get more sodium than they think when considering their meals. According to the Centers for Disease...
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An overhead view of a white rectangular casserole dish with melted cheese over spiraled pasta noodles and pepperoni. Contains an orange I block logo and Illinois Extension wordmark.

Healthier ways to enjoy the comforts of casserole

Casseroles are the essence of comfort food. They’re warmth on a cold autumn day, solace in time of mourning or sickness, and simplicity when needing to feed the family. Loosely defined, a casserole can be any food prepared in a casserole dish. A casserole dish is a deep, oven-safe dish, such as a...
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Three whole butternut squash with stems on a gray tablecloth. Contains orange I block logo and Illinois Extension wordmark.

How to prepare butternut squash

Butternut squash is a favorite fall food of mine. However, I must admit that it’s odd shape and hard surface can sometimes make it frustrating to deal with. Here’s how I handle this rock-hard squash. First, decide how you are using the squash: mashed or cubed? If it doesn’t have to be cubed,...
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Three small slices of bread with bruschetta topping on a wooden cutting board. Contains an orange I logo and Illinois Extension wordmark.

How to make bruschetta

Bruschetta (pronounced ‘broo skeh tuh’) is a classic appetizer that will impress the guests with it’s beautiful color and fresh taste. Originating in Italy, this popular starter dish is straight out of the garden. Fresh tomato, basil and garlic are the stars, served on a toasty baguette. As many...
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A grain bowl containing quinoa, roasted cauliflower, sweet potatoes, chickpeas, avocado slices, and a creamy white dressing. Contains Illinois Extension wordmark and orange I block logo.

Easy hacks for quick, healthy meals

With school in full swing and the kids’ activities encroaching on mealtime, it can be hard to find the time to prepare a healthy family dinner. Sometimes made-from-scratch meals just aren’t happening. However, a little bit of time to cook is better than no time, and using pre-packaged and...
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A small tan bowl containing a dark, viscous liquid. On a white mat. Contains an orange I block logo and Illinois Extension wordmark.

Cooking with heart-healthy sesame oil

Back when I was living on my own with my first big job, my confidence in the kitchen grew and my food repertoire became bigger. It was then that I realized my love for Asian cuisine revolves around one main ingredient: sesame oil. If you’ve cooked with sesame oil, you know of its distinct aroma and...
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