The Sentinel: Food

Supercharge your brain, 20 foods that will boost your brain health

Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health.

Photo: David J. Boozer/Unsplash

by Matt Sheehan
OSF Healthcare

Dr. Tiffini Franada

PEORIA - Pondering what cooking options are best for your brain? Here’s some food for thought.

Tiffani Franada, DO, is a neurologist with OSF HealthCare who specializes in Multiple Sclerosis. Part of her passion is working with patients choosing brain-healthy diets and lifestyle, which prevents neurological diseases like Alzheimer’s, Parkinson’s and Multiple Sclerosis.

The MIND diet

"The MIND diet is a combination of the Mediterranean diet, which is healthy fats, olive oils, fish, fruits and vegetables. And the DASH diet, which is a low-sodium diet,” Dr. Franada says. “It's particularly helpful for patients who live with hypertension (high blood pressure). The two of those combined seem to be very effective at preventing the development of Alzheimer's."

Patients on the Mediterranean diet often have lower levels of inflammatory markers in their spinal fluid. Higher levels are suggestive of Alzheimer's. Patients also perform better on cognitive testing, Dr. Franada adds.

Fiber-rich foods

"In regard to carbs, whole grains are probably best, and they have really good fiber in them. As well as things like legumes and beans which have good fiber levels, which make you feel full for longer," Dr. Franada says.

The National Cancer Institute (NCI) lists many high-fiber foods here. Lentils, vegetable soups, whole-wheat bread and pasta make the list. As well as fruits and vegetables like apples, apricots, broccoli and Brussels sprouts.

Berries and antioxidant production

"Blueberries are great, really berries of all kinds. They really help that antioxidant production," Dr. Franada says. "For vegetables, leafy greens are really helpful. They have a good amount of folic acid, which helps to reduce homocysteine (amino acid) in the brain. Homocysteine promotes inflammation and shrinkage in the brain, and we want to reduce that."

“Fats are not the enemy”

The word “fat” oftentimes has a negative connotation to it. Dr. Franada says there are healthy fats out there that offer benefits to brain health.

"Fats are not the enemy. Healthy fats are good for the brain. Your brain requires them, like fatty fish (salmon), which have good Omega-3s in them. If you don't eat fish, flax seed is a great alternative," Dr. Franada says. "Walnuts also have great, healthy fat in them. As well as olive oil, which has monounsaturated fatty acids which protects against inflammation in the brain."

Lean meats, like chicken and turkey, can be good for brain health because there’s healthy amounts of protein and fiber in them, Dr. Franada says.

Don’t dismiss dark chocolate!

"Dark chocolate is great. Dark chocolate has good amounts of antioxidants. Of course, all things in moderation. But a dark chocolate square once a night, not a bad thing," Dr. Franada says. "Also, caffeine! Believe it or not, a cup of caffeine, like coffee or tea, can help with focus, attention and is helpful for the brain."

Dark chocolate contains flavonoids that help brain functions

Photo: Elena Leya/Unsplash

Dark chocolate benefits brain health by providing antioxidants that protect against oxidative stress and improve cognitive function. Its flavonoids enhance blood flow to the brain, while compounds like phenylethylamine and serotonin precursors help boost mood and reduce stress. Regular consumption in moderation may support memory, focus, and long-term neuroprotection.

Dr. Franada recommends having your caffeinated drink of choice early in the morning, right when you wake up, instead of later in the day. Having it later in the day can give you a lot of energy, which leads to you not sleeping well at night. Sleep is also extremely important for brain health.

Foods to avoid

Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health. High sodium, added sugars and excessive amounts of bad fat headline are the reasons why we should avoid them, with these elements being linked to diabetes, obesity and cancer.

Obesity is typically part of a metabolic syndrome, where a person has elevated blood sugars, blood pressure and cholesterol. This puts patients at risk for stroke, sleep apnea, Alzheimer's and many other health issues. Those risk factors can put someone at risk for neurological disease.

"Heavily processed foods are not great for the brain or the heart. Excess sugars, like added sugars, should be avoided as well. If you're going to have sugar, have something with natural sugar in it," Dr. Franada says. "Berries are much preferred to things with added sugars. Also, white bread and processed carbs should be avoided, too."

Effect on white brain matter

"There's some real-world data showing that the Mediterranean diet can prevent white matter changes on the brain, which are little white spots that develop on patients’ brains as they get older. It's also seen in patients with vascular risk factors," Dr. Franada says. "If you follow the Mediterranean diet pretty strictly, you can prevent getting those white spots. They also found people who adhere to that diet have better structural integrity. The left and right sides of the brain talk better to one another."

What about cheat days?

If you exercise five or six days a week and give yourself a “cheat day” where you splurge a bit, evaluate how the food feels in your body. Instead of packing on the calories and going bananas, Dr. Franada recommends reeling it in a bit and focusing on moderation.

"You'll probably start to recognize it doesn't feel so great," Dr. Franada says. "Maybe it's a chocolate dessert at night, or something smaller that you can do to still stay with your healthy diet, just in smaller quantities."

Dr. Franada cautions against super rigid diets that make you "fall off the wagon" after a few weeks. "You have to find something that's sustainable for you," Dr. Franada adds.

Does the grocery store scare you? Does Washington even care?

by Glenn Mollette, Guest Commentator

Does the grocery store scare you? What about buying eggs? Do you dread driving to Walmart? Do you remember a day when it was fun?

I remember the old days of going to my Grandfather Hinkle’s grocery store in old Stidham, Kentucky. Today, that would be South Milo Road in Tomahawk, Kentucky. I could buy a Pepsi Cola or Dr. Pepper for eight cents. A candy bar was a nickel. An ice cream drumstick was a dime. A bag of chips or a pastry cake was a nickel or a dime. You could buy a lot for a quarter. When I was in elementary school, if I had a quarter, I could buy quite a bit at Fred Mills grocery store which was located next door to the Tomahawk school. I could buy a coke, a bag of chips and a French pastry cake. I sold Grit newspapers when I was a kid and I could make $1 a week. That gave me four quarters. My dad also worked really hard in an underground coal mine.

Those were the days my friend. We thought they would never end, but they did a long time ago. Today it would take about five dollars to buy what I bought back then with a quarter. I guess I must be old now, but I don’t have to guess about the high cost of groceries.

Groceries are expensive and people are sick and tired of worrying if they will be able to buy enough food to get through the month. There is too much food shortage in America. This means that people have trouble buying enough food to get through the month. This is why there are non-profit food pantries all over America. Many of these pantries are delivering truckloads of food to communities and hundreds of people line up for a sack of groceries. Ten years ago, it cost $1000 to sponsor such a project but today it’s closer to $3500 and growing.

In 2024, the average American spends around $418.44 per month on groceries, but the cost varies depending on location, household size, and personal habits.

Factors that affect grocery costs according to USA Today.

Location: Groceries cost more in some states and cities than others. For example, Honolulu, Hawaii has the highest cost of groceries in the US.
Household size: The number of people in a household affects how much they spend on groceries.
Income: Households with higher incomes spend more on food, but it represents a smaller percentage of their income.
Eating habits: Personal preferences impact how much is spent on food.
Shopping habits: Buying in bulk or choosing generic brands can help save money.

How to save on groceries? Create a budget, Stick to a shopping list, Buy in bulk, and Choose generic brands.

While Americans do all we can to stretch our dollars and shop wisely we ask our state and federal elected leaders to help us all they can. But, do they have the ability to understand? Many of our Congress leaders are multi-millionaires. They probably haven’t noticed much when going to the store. Senator Mitch McConnell’s net worth was reported at $34 million in 2024, Nancy Pelosi’s net worth was $120 million in 2024. Richard Blumenthal’s net worth was over $100 million in 2024, Dianne Feinstein, senator from California has a reported net worth of over $110 million. Marco Rubio’s net worth was $85 million in 2024. The list goes on. As reported often, our President is a billionaire.

Unfortunately, many Americans’ grocery lists are getting shorter because there is only so much a family can afford.

Does anybody in Washington have the ability to care?

About the author ~

Glen Mollett is the author of 13 books including Uncommom Sense, the Spiritual Chocolate series, Grandpa's Store, Minister's Guidebook insights from a fellow minister. His column is published weekly in over 600 publications in all 50 states.

The views expressed are those of the author and are not necessarily representative of any other group or organization. We welcome comments and views from our readers. Submit your letters to the editor or commentary on a current event 24/7 to editor@oursentinel.com.

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A delectable dessert for sweetie on Valentine's Day

Photo provided

Family Features - If you're going above and beyond a stuffed animal and boxed chocolates this Valentine's Day, try these Cheesecake Cookie Cups for a special homemade dessert. Made with love, it's a perfect combination of sweet and creamy. Visit Culinary.net for more sweet treats to share with loved ones.

Cheesecake Cookie Cups

Recipe courtesy of "Cookin' Savvy"

Yield: 12 cups What you will need:

2 packages (16 ounces each) chocolate chip cookie dough

Whipping Cream:
1 cup heavy cream
2 tablespoons sugar

Filling:
8 ounces cream cheese, softened
1/2 cup powdered sugar
1 cup whipping cream
crumbled cookies, for topping (optional)
sprinkles, for topping (optional)

Heat oven to 350 F.

In muffin tin, press three pieces of cookie dough into each muffin hole. Bake 15 minutes. Let cool 5 minutes then use shot glass and press into each hole. Let cool another 5 minutes and place on rack to cool completely.

With hand mixer, mix heavy cream and sugar until it thickens then add cream cheese and powdered sugar; cream together. Spoon into cool cookie cups.

If desired, use piping bag and pipe pretty edge around cup. Top with crumbled cookies or sprinkles, if desired.

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Recipes |
Make breakfast more manageable

Family Features - Mornings for many families involve hurried breakfasts and mad dashes out the door. These Egg Tot Muffins can help take that grab-and-go breakfast to the next level. High in protein and flavor, they are a good way to get rid of early morning brain fog. Plus, you can make them ahead of time so all you have to do is pop them in the microwave and enjoy on the go. Find more morning meal inspiration at Culinary.net.

Egg Tot Muffins

Recipe courtesy of “Cookin’ Savvy”
Servings: 12

Butter
36 thawed tater tots
10 eggs
1/2 cup heavy whipping cream or half-and-half
1/2 cup shredded cheese
2 teaspoons garlic powder
2 teaspoons onion powder
1 package (2 1/2 ounces) real bacon pieces
salt, to taste
pepper, to taste

Heat oven to 350 F.
Grease muffin tin with butter. Place three tots in each muffin hole and smash down.
In bowl, whisk eggs, cream, cheese, garlic powder, onion powder and bacon pieces. Season with salt and pepper, to taste. Fill each muffin hole completely with mixture.
Place cookie sheet under muffin tin to contain messes and bake 20-25 minutes.

Watch video to see how to make this recipe!

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IDPH reported bird flu outbreak in Illinois flocks, here's what you should know

by Matt Sheehan
OSF Healthcare

PEORIA - Last month, the Illinois Department of Public Health (IDPH) has reported the state’s first bird flu cases in poultry flocks.

In a health advisory sent to long-term care (LTC) facilities, farm bureaus and local health departments, the IDPH reports large commercial poultry flocks in central and southern Illinois have recently tested positive for the H5N1 virus. Farm owners are now in the process of “de-populating” the birds.

Photo provided

Doug Kasper, M.D.
OSF Infectious Disease Specialist

Several counties in northern Illinois have reported events where many ducks and geese have died, referred to as “die-offs.” The reason LTCs received the notice is because many are located on retention ponds that attract waterfowl and wild birds.

No human cases have been reported in Illinois yet. But health officials continue to warn those who interact with potentially infected animals that if they don’t wear the proper personal protective equipment (PPE), they are at higher risk of developing the novel influenza A virus due to H5N1.

Doug Kasper, MD, an infectious disease specialist with OSF HealthCare, says bird flu has really hurt local American farms.

"Avian flu is a different strain of Influenza A. It's a strain that has been circulating in bird and cattle populations for over two years. It has been devastating to those populations, like poultry and dairy farms across the country," Dr. Kasper says. "What was unique was that in the calendar year 2024, was the first confirmed testing where the spread from an animal to a human occurred of this specific strain of influenza."

In early January, the Louisiana Department of Health reported the first-ever human bird flu death in the United States. The patient was reported to be over 65 years of age and had underlying medical conditions. The patient contracted H5N1 after exposure to sick and dead birds in a backyard flock.

Currently bird flu is only transmitted from animal to animal or animal to person. There have been no reported cases to have transmitted from human to human, but Dr. Kasper says there is always a concern about that possibility.

"Whenever there is an animal strain of infection that's not typically found in humans, we worry about the impact of if it were to cross over," Dr. Kasper says. "We've seen this with other infections throughout history. Even within COVID-19, there was the initial thought that it was an animal strain of infection."

The current flu vaccine does not protect against avian influenza, Dr. Kasper says.

"Each year the influenza vaccine, which is made up of three or four strains of influenza virus, is reexamined and matched up to a variety of factors to try and predict which strains will be most prevalent the next year," Dr. Kasper says. "Right now, avian flu cases in humans are so low that it doesn't warrant a different strain that would be much more likely to be found."

IDPH’s guidance to LTCs is to have residents tested for the flu if they are suspected of having acute respiratory illness. Don’t touch dead or sick birds, only trained staff in appropriate PPE should handle with caution.

"The average person who does not interact with poultry or dairy farms is at very low risk of avian flu," Dr. Kasper says.

There is concern that bird flu could enter the food production and distribution across America. This is why the United States Department of Agriculture (USDA) is closely monitoring dairy and poultry farms, to try and limit any possible contamination of dairy, meat or poultry products.

The bird flu continues to be rarely seen in humans, as only 67 cases (as of January 15) have been reported by the Centers for Disease Control and Prevention. Most cases have been mild, Dr. Kasper says.

Staying berry healthy; FDA steps up with strategy to address contaminated food imports

SNS - Berries are known as a superfood, essential to healthy living. In addition to being an excellent source of vitamins, minerals, fiber, and antioxidants, they are known to reduce the risk of many age-related conditions, including heart disease, cancer, and arthritis. However, berries, if not harvested and handled correctly, can make you super sick.

The FDA recently advised consumers to exercise caution when eating fresh and frozen imported berries due to concerns about potential links to outbreaks of enteric virus infections, including hepatitis A virus (HAV) and norovirus (NoV). These outbreaks have been associated with fresh and frozen berries exported globally, including to the United States. The Food & Drug Administration has adopted a new strategy to limit consumer exposure to the two viruses.

Photo provided

Frozen berries are commonly used as ingredients in various foods. While they are often baked into pies and other goods, they are also used raw in fruit salads and smoothies, which have been linked to foodborne illness outbreaks. Between 1997 and 2016, the FDA reported three hepatitis A virus outbreaks and one norovirus outbreak linked to frozen berries.

"While no enteric virus outbreaks associated with domestic berries have been reported in 35 years, there have been outbreaks linked to imported fresh and frozen berries," the FDA said in a statement. The most recent HAV outbreaks in the United States occurred in 2022 and 2023, with imported berries from the same grower identified as the source. "Outbreaks reported since 1997 have been linked to imported fresh and frozen berries. However, hygienic practices and challenges in controlling enteric viruses in berries and other hand-harvested produce apply globally."

Enteric viruses, such as hepatitis A and norovirus, are primarily spread through the fecal-oral route, which occurs when food, water, or surfaces contaminated with fecal (or vomit) matter is consumed. For example, strawberries, raspberries, and blackberries can become contaminated with bacteria or viruses if handled by an infected worker who does not follow proper hygiene after using the toilet. Because berries are often eaten raw and are hand-harvested, they can be particularly vulnerable to contamination if strict hygiene practices are not followed.

Contamination can also occur via water or surfaces during harvesting and packaging. Contrary to popular belief, freezing preserves berries but does not kill viruses, which can survive at low temperatures. Noroviruses, for example, can withstand temperatures as high as 145°F.

According to the Centers for Disease Control and Prevention (CDC), norovirus outbreaks most commonly occur in healthcare facilities, restaurants, catered events, schools, childcare centers, and cruise ships, where food handling procedures maybe suboptimal due lack of training or compliance by workers.

What are Enteric Viruses?

Enteric viruses infect the digestive tract and cause symptoms such as nausea, diarrhea, vomiting, and stomach pain. Typically, a norovirus bout lasts 12 to 60 hours. These viruses are primarily spread through contact with feces or infected animals. People with weakened immune systems or underlying health conditions are at higher risk of severe illness. HAV symptoms can include fatigue, nausea, vomiting, abdominal pain, jaundice, dark urine, and pale stool.

The FDA attributed the contamination of imported berries to lapses in food safety systems and prevention measures by overseas suppliers. "Key factors to consider in preventing outbreaks include proper hygienic practices by field workers, management of sanitary facilities, prevention of cross-contamination during field and processing operations, and monitoring viral carriage among farm and facility workers," the agency stated.

HAV is a vaccine-preventable, short-term infection that does not become chronic. Most infected individuals recover completely within weeks. However, untreated infections can lead to severe complications in older adults, immunocompromised individuals, or those with underlying health issues.

FDA focuses on prevention and spread

To prevent future outbreaks, the FDA announced a strategy to minimize infection risks for the public. The plan includes:

Promoting high compliance rates with FDA food safety requirements.
Encouraging the berry industry to implement consistent pre- and post-harvest sanitary practices globally and to use root cause analysis when food safety failures occur.
Expanding scientific knowledge about detecting and mitigating viruses in fresh and frozen berries, agricultural water, and production environments.
Incentivizing public health measures, such as immunization programs, to promote worker health.

The FDA aims to identify sources of contamination using a thorough scientific approach to improve virus detection and prevention before they become consumer health risks.

“Collaboration between regulators, the global berry industry, and other stakeholders has been critical for developing this strategy. We look forward to ongoing collaboration to ensure its success and to prevent foodborne illness,” said Conrad Choiniere, Director of the Office of Microbiological Food Safety at the FDA’s Human Food Program.

H Mart grand opening in Urbana draws hundreds of shoppers

URBANA - A crowd of well over 400 shoppers were on hand for the grand opening of H Mart, the nation’s largest Asian supermarket chain, Thursday morning in downtown Urbana. Kick-off activities included a Lion Dance, giveaways, remarks from the mayor, and a ribbon cutting. The 32,000-square-foot store is located at 220 N. Broadway Ave. in downtown Urbana, across the street from the Black Dog Smoke & Ale House, which closed during the pandemic and has plans to resume operation in the future. Here is a look back at the first day of business for the first H Mart store operated outside of the Chicagoland area.

Chinese Lion dancing at H Mart grand opening

One of two lions performs for customers waiting to enther the store after the ribbon-cutting ceremony at the H Mart grand opening on Thursday morning.

Lion Dance performance

Lion dancing is believed to bring success and chase away evil spirits. In Chinese culture, the lion symbolizes power, wisdom, and superiority. Martial artists generally and trained dancers perform lion dances at festivals or special occasions to bring good fortune.

Inside H Mart

Moments before opening H Mart's neatly stocked shelves wait for the first day of customers. The store hours are 8 a.m. to 10 p.m. daily and will remain open 365 days a year. The Urbana store is the sixth location in Illinois. There are more than 80 stores spread across the country started by a South Korean immigrant in 1982.

Stocked shelves in newly opened H Mart

Rows of freezers packaged with seafood, meats and other Asian specialty items were filled to the brim. The store also features the "Market Eatery" food court, offering various Asian cuisines in a sit-down dining environment. Shoppers will find a extensive selection of produce for homemade kimchi, tonkatsu, onigiri, spring rolls and more.

Korean folk dancers performing at Urbana H

A Korean dance group perform a traditional routine to bless the new location and celebrate the grand opening.

Henry Chung at work

H Mart employee Henry Chung tries to manage crowd control allowing a limited number of shoppers in at a time after the doors open on the first day of business.

People waiting to enter H Mart at Urbana's grand opening

Nearly 400 people wait patiently to enter the new store and purchase their favorite treats and goods to prepare Asian dishes at home.

Officially opening at 10 a.m., customers wait for their chance to enter the store.

The Korean dance group perform in the parking lot, entertaining customers waiting for their chance to enter the store and start their shopping experience.

Guest Commentary |
Give your life one more chance

by Glenn Mollette, Guest Commentator

Glenn Mollette

Too often we quit right at the time we were close to being successful. Frequently, we give up at the darkest part of the night when morning was so close to appearing.

You may have spent a lifetime trying to conquer an addiction. Your addiction has colored your life in an unflattering way. Most likely it’s affected your success, finances, and your relationships.

Answer this question, is your addiction worth what it has cost you? Do you really derive that much pleasure from the very thing that keeps tearing you apart and bringing you down? We both know the answer, and it’s a big no. Yet, you keep going back to what brings you down. Why not try one more time? This could be the year that you turn the corner and the page for a new and better you.

You may feel as if your marriage and relationship with your spouse has failed. He or she has failed, you have failed, you both have given up, and let your marriage die. What could he or she do differently? What can you do differently?

No one is perfect. Another man or woman will have their own issues of some kind. We are imperfect people. Is your marriage worth saving? What about all the years, toil, work, and life that you have shared with this other person? Is it not worth giving it one more try? If you give it one more honest effort at least you’ll know that you tried and that will be worth some peace of mind down the road.

Sit down and have a heart-to-heart talk and deal with any and every issue that you feel is important to making your marriage work. Talk it out, pray it out, be completely real. There was something about this person that made you love and marry him/her, so go back and give it one more concerted effort at making it really work.

Every human has had some kind of life failure. Abraham Lincoln lost election after election. Losing an election is gut wrenching but he kept trying. President Donald Trump has been through about as much as anyone I’ve known but came back to be our President. Most of us would have given up long ago and could never have survived all he has been through. What do you need to try one more time?

What about your weight loss? Are you tired of feeling bad, having clothes that won’t fit, and watching your health decline because you are carry 20 or 30 pounds you don’t need? You have probably lost 10 or 20 pounds and then put it right back on. We’ve all done this more than once. It’s easy to do. As Dolly Parton said, “There is a fat person inside me trying to get out.”

I feel the same way. Why not get real religious about your eating. It’s 95% about your eating. Exercise helps but it’s mostly about your eating. Go to small portions three or four times a day. This way you’ll not be starving and you’ll slowly lose about a pound a week. In six months, you’ll be so happy you’ll be singing and dancing.

Don’t give up on God. He will help you with all the above and more. The old song asks this question, “Have you failed in your plan of your storm-tossed life? Place your hand in the nail-scarred hand. Are you weary and worn from its toil and strife? Place your hand in the nail-scarred hand. He will keep to the end, He’s your dearest friend. Place your hand in the nail-scarred hand.”

About the author ~

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Food & Dining |
5 simple tips to turn leftovers into new tasty meals

Photo: Andrea Piacquadio/PEXELS

BPT - No gathering would be complete without a feast. Sharing a meal with friends and family encourages conversation and bonding, not to mention the opportunity to show off your culinary skills. However, it's important to keep in mind that large meals can easily produce food waste.

According to the U.S. Department of Agriculture, Americans waste approximately 30%-40% of the food supply. When cooking for a large group — like a holiday feast — it's easy to overprepare and end up with more leftovers than you know what to do with.

During holidays, don't worry about wasting food. KitchenAid — the #1 mixer brand in the world* — is here to help you turn your holiday leftovers into new tasty meals. Try these five creative tips that can transform the dreaded leftovers into delicious dishes.

1. A hot meal to warm your bones

Gather leftover vegetables, meats and bones and throw them into a Dutch Oven. In no time, you'll have warm soup or stew to enjoy on those cold winter days. You can also make stock that you can freeze and use in dishes in the new year!

2. Easy and hearty handhelds

Leftover turkey and ham make for a great protein base for quick meals. Whether you have sandwiches, tacos or wraps on the menu, repurposing your holiday protein can be quick, easy, and delicious.

Just choose your favorite or mix and match! If you have leftover cranberry sauce or roasted sweet potatoes, these can also be great additions.

3. Taters for breakfast

Do you have loads of leftover mashed or sweet potatoes? Use these tasty spuds to create savory twists of breakfast staples like pancakes and waffles.

Grab your favorite recipe and use your KitchenAid Artisan Series 5 Quart Tilt-Head Stand Mixer to incorporate these sweet or mashed potatoes into the batter. After cooking, consider topping with chives or even cranberry sauce.

4. Whip up a decadent dessert

Eggnog on its own is a decadent seasonal treat. If you have leftover cartons of eggnog after your family get-together, use your mixer to transform that eggnog into whipped cream.

This eggnog whipped cream will add a rich, creamy and spiced flavor to leftover pie slices — especially pumpkin pies. Also, consider blending eggnog into frosting to top any leftover holiday cookies.

5. Layer leftovers into a casserole

Casseroles are the perfect format for leftovers. Simply layer meat, gravy and veggies into an oven-safe dish, refrigerate and reheat the next day. You can even simplify the process by creating the casserole when you clean up after a holiday gathering.

Bonus! To make these and other dishes with ease, gift yourself The KitchenAid 2024 Design Series Stand Mixer in Evergreen. It's the perfect holiday appliance that makes cooking and baking simple and serves as an eye-catching kitchen decoration that you can appreciate year-round.

Follow these five tips that will help you reduce your food waste and hopefully inspire you to create leftover dishes in the new year. To learn more, visit KitchenAid.com.