For those looking to manage their weight, calories are a piece of the strategy. Calories are the energy we get from food, and some foods have more calories than others. Picking or substituting lower-calorie options in our daily food choices can help us get to our weight loss or management goals....

Who's going to a potluck this summer and needs to bring a dish? Whether going out on the lake, sitting beachside, or having a house party in someone's backyard, try these tips for being a contributor to the food fun. 1. Bring the unexpected Variety is the spice of life, in food...

Anyone else surprised by these high temperatures outside so early in summer? Phew, it's time to get into summer cooking mode. For me, that means using my oven less and adding in more cold temperature recipes. There are a variety of recipes you can make in summer to keep cool. I like these recipes...

In a follow-up to the roasted veggies post, I started thinking about ways I make meals easy and quick, but still flavorful. What occurred to me were sauces I use in recipes. Sauces add another level to otherwise plain recipes. Lately, sauces I use in cooking have been pesto, tomato salsa, salsa...

I enjoy cooking at home and feel good about it, since research shows these meals tend to have more nutrients and fiber and less fat and sodium.  Plus I get to control what goes into my meals. However, the lazy cook in me has shown up lately, and it has been a struggle to want to follow a...

Let's all celebrate Whole Grain Month this September and put our gluten-free concerns aside. People with celiac disease, gluten intolerance and wheat allergies CAN enjoy whole grains, too! The list below outlines those that contain gluten and those without (...

Do you blame your aging brain for forgetting someone's name? Billions of brain cells can get bogged down with age, making it harder to keep up with cognitive demands like remembering where you left your car keys. Or whether your friend's cousin is named Dave or Dan. Unfortunately, we don't have the...

This year's National Nutrition Month theme is "Bite into a Healthy Lifestyle." Have you ever thought about what a healthy lifestyle means to you? If you haven't, it's worth pondering. What would it take to achieve and maintain your version of a healthy lifestyle? How would that...

University of Illinois Extension staff regularly teach on and answer questions about safe handling, preparation, and cooking of food. (Call your local office to get answe

Deviled eggs are THE quintessential Easter appetizer. Then again, they can be found year-round at all types of parties, picnics, and holiday gatherings, too. Sadly, deviled eggs can be devilishly high in fat and calories thanks to liberal amounts of mayo and sour cream mixed into the filling, but...

Much of the country has been in a deep freeze since we kicked off 2015. Clearly, only one thing can make this situation better. Yes, I'm talking about hot chocolate. There's nothing better than sipping from a steaming mug of cocoa. Forget pre-mixed packets or spending 5 bucks at a coffee shop. Make...

During this season of renewal, it's a good time to take stock with your health goals. Even if you've been successful in the past, a healthy lifestyle has ups and downs. The phrase "what's old is new again" can apply to food and exercise just as much as fashion trends. We have an insatiable appetite...

Growing up in a Jewish home, it wasn't Sunday without bagels, lox, and cream cheese. I really don't know why the sandwich is a consistent part of American Jewish culture, but I can say with absolute certainty that it makes a really yummy breakfast (and also brunch or dinner). A bagel with cream...

Okay, who doesn't love a good old-fashioned grilled cheese sandwich on a rainy day? Or even better, a grilled cheese sandwich served with a steaming bowl of creamy tomato soup. April showers bring May flowers; but in the meantime, here's how to revisit childhood (or make new memories for your own...

Cleanses and detox diets take many shapes and forms, but are similar in that they claim to remove toxins from the body and cause drastic weight loss. Many people even report high levels of energy and euphoria as well as feeling more spiritual overall. Sounds good, right? For someone like me who...

When you hear "acid" or "acidic," you probably don't think of good outcomes. More likely, you're reminded of the burning sensation of lemon juice coming in contact with a cut on your finger. Or perhaps you think of the terrible heartburn you get after eating tomatoes. There's been a lot of...

Beef stroganoff over egg noodles - comforting, creamy, and just right for a chilly night. But this rich dish can pack in over 700 calories and almost an entire day's worth of fat! Read on to see how you can still enjoy this yummy beef and noodle classic as part of a balanced diet!(Scroll to...

Eat more veggies! Eat more fruits! Isn't that what we've been told? We usually hear the adjective "fresh" in front of those words, as in "fresh fruits and vegetables". But it's winter in central Illinois and fresh is a relative term. Just how fresh is that bunch of broccoli from California or the...

Sausage, eggs, and cheese as part of a balanced diet? You better believe it! Try my breakfast casserole recipe with a heart-healthy twist. Just 240 calories per serving with 13 g of protein, 2 g fiber, and 70% of your daily vitamin C!(Scroll to the bottom of the post for a printable PDF...

Quick Spinach, Sausage, and White Bean Stew (Printable PDF Version) Makes 8 cups Ingredients<