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
  1. Heat oven to 350 F.
  2. Grease muffin tin with butter. Place three tots in each muffin hole and smash down.
  3. 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.
  4. 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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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.


fresh and frozen berries
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.


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New Asian supermarket, H Mart in Urbana set to open tomorrow

Urbana H Mart
New H Mart at 220 N. Broadway in Urbana set to open on Thursday at 10 a.m.

Photo: oursentinel.com

URBANA - H Mart, America's largest Asian supermarket chain, will open its first downstate Illinois location Wednesday in downtown Urbana, marking a significant expansion beyond its Chicago-area presence.

The 32,000-square-foot store at 220 N. Broadway Ave. will celebrate its grand opening with traditional festivities beginning at 9:50 a.m., including a ribbon-cutting ceremony, Korean dance performance and Lion Dance.

The store represents H Mart's sixth location in Illinois and brings authentic Asian grocery options to the diverse Champaign-Urbana community. The new location occupies a renovated former Save-A-Lot building, demonstrating the company's commitment to adaptive reuse.

"H Mart is excited to bring an authentic taste of Asia to your neighborhood," said H Mart President Brian Kwon in a statement. "Our market is all about celebrating the richness and variety of Asian cuisine, making it easier than ever to find the flavors you love, right here at home."

The store features the "Market Eatery" food court, offering various Asian cuisines in a sit-down dining environment. Shoppers will find extensive selections of packaged good, Asian produce, seafood, meats and Asian specialty items.

Opening day shoppers can participate in several promotions, including free gifts for purchases over $50 and complimentary reusable shopping bags with $30 purchases. New members joining the H Mart Smart Rewards Card program will receive a free thermos mug cup and 2025 calendar.

Urbana Mayor Diane Wolfe Marlin welcomed the investment, noting the store's potential impact on downtown vitality and job creation.

"Our diverse community is excited to shop the full line of Asian and American groceries, meats, seafood, produce, housewares and ready-made meals," Marlin said.

The store will operate daily from 8 a.m. to 10 p.m., including holidays. Opening day promotions include free gifts for purchases over $50 and reusable shopping bags for purchases exceeding $30, while supplies last.

Founded in 1982 in Queens, New York, H-Mart as grown to more than 100 stores across 18 states. The Urbana location marks the chain's sixth Illinois store and its first venture outside the Chicago metropolitan area.


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.



In addition to economic inflation, climate change is having a direct affect on food prices

by Terri Dee
Illinois News Connection


One example: The price of oranges and the price of orange juice have both steadily increased in recent years due to declining production in Florida caused by large hurricanes.


CHICAGO - Consumers are unhappy with increasing food prices and blame inflation. In reality, natural disasters have a direct link to grocery costs, with no end in sight.

Climate change affects Illinois farms, especially drought. The weather extremes lower their livestock's productivity, raising the price of dairy and meat products.

Michael Stromberg, spokesperson for Trace One, a food and beverage regulatory compliance company, said the effects of floods, hurricanes, drought and extreme heat have a nationwide and global impact.

Ripe oranges on a tree
Photo: Hans/Pixabay
"The price of oranges and the price of orange juice have both steadily increased in recent years due to declining production in Florida caused by large hurricanes," Stromberg outlined. "Grain prices are through the roof in critical agriculture regions like the Midwest. It starts with drought. It affects a huge portion of agriculture in that region that has an aftereffect at the grocery store in terms of your grocery prices."

Illinois ranked 10th in the Trace One study of all 50 states where natural disasters have the biggest impact on the nation's food supply. Losses were mostly due to drought in Henry, Sangamon, Lee, Logan, Bureau and Mason counties.

Stromberg argued innovation is needed to solve these dilemmas. One solution is to develop and distribute climate-resilient crops capable of withstanding extreme droughts and floods. Other strategies are to implement effective water resource management systems and invest in flood control measures alongside restoring natural buffers. Wetlands and watersheds will act as sponges to help mitigate the dangers of excessive rainfall. He added more answers can take on a scientific tone.

"Farmers can use newer precision agriculture technologies like IOT sensors, drones, advanced analytics that can allow farmers to better monitor weather patterns, things like soil health and their water usage, which can optimize resources better," Stromberg explained.

He urged the public to vote for policies prioritizing renewable energy, water conservation and sustainable agriculture to drive "incremental improvement," and for the public to reduce their food waste. Another Trace One study found Illinoisans lost slightly more than $1,900 per household, or $766 per person from food waste last year.



Exposing misconceptions about infant nutrition for new moms

by Tim Ditman
OSF Healthcare

Photo: Jonathan Borba/PEXELS

DANVILLE - Bringing a new baby home raises the focus on their and mom’s well-being. Toward the top of the list: what and how the child is being fed.

Whether you choose to breastfeed or use formula, misconceptions about infant nutrition are everywhere. Xandra Anderson, a certified lactation consultant at OSF HealthCare, cuts through the noise.

Do I need to change what I put in my body while breastfeeding? This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.


  • Breastfeeding moms generally don't need to change their diet. Drinking a caffeine-heavy drink before breastfeeding may keep your baby awake longer than normal. After drinking alcohol, wait a few hours to nurse.
  • Moms can also generally stay on medication while breastfeeding. Talk to your health care provider if you have questions or if you have a medical procedure.
  • If you smoke, do so after breastfeeding. Then wait a few hours to nurse again.
  • Have breast milk you can't use in feeding? Use it on baby acne or in their bathwater.

Do I need to change what I put in my body while breastfeeding? This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

Diet:
Healthy eating is always good. But Anderson says new moms generally don’t have to change their diet for breastfeeding. If your diet is heavy on certain things (like garlic or dairy) and you notice your baby is extra fussy, you can try changing your meals. A provider may also want to test your baby for allergies.

Alcohol and caffeine:
Drink these in moderation and with precise timing, Anderson says.

“Babies are very sensitive to caffeine. If you have a cup of coffee and nurse right away, the baby is going to be awake for a lot longer than normal,” Anderson explained.

“That doesn’t mean you have to not drink coffee. Just maybe not add three shots of espresso to your morning coffee,” she adds with a smirk.

For alcohol, Anderson says the drink will filter out of your breastmilk like it filters out of your blood. So after having a couple of alcoholic drinks, wait two to three hours before breastfeeding or pumping.

“The breastmilk isn’t ruined. You just need to give it time,” Anderson says.

But here’s a lifehack if mom feels full of breast milk and wants to pump right after having a drink: Go ahead and pump, and use the milk on your baby’s acne or in their bathwater. Just keep it away from their mouth.

“It’s antimicrobial. It’s antibacterial. It’s moisturizing,” Anderson says, singing the praises of breast milk. “Our babies are in the most perfect environment in the womb. Once they’re born, their world is cold, dark and dry. They can get dry skin, acne or cradle cap [greasy or flaky spots on the scalp]. Breast milk is a great way to prevent or heal those things.”

Medication and other health care issues:
Anderson says most medication is safe to use while breastfeeding. In fact, it’s important to stay the course – for example, with mental health medication – so you can be the best mom possible. Talk with your health care provider if you have questions.

If you have a medical procedure, also get advice from a professional. For example, Anderson says if you get a hepatobiliary iminodiacetic acid (HIDA) scan for a gallbladder concern, you’ll be radioactive for around 24 hours. Don’t breastfeed during that time. Or if your breasts feel full and you have to pump, dump the milk down the drain.

Tobacco:
Anderson admits it’s tough to kick the habit. But she reminds moms: infants are very sensitive to nicotine. It can disrupt the child’s sleep and feeding and even interfere with organ development. Secondhand smoke can increase the risk of a respiratory infection and sudden infant death syndrome (SIDS).

If you’re smoking with a new baby at home, do so after breastfeeding, then wait two to three hours before nursing again. Wear one jacket while smoking so you don’t get an odor or residue on a lot of your clothes or the baby.


New Year - New Diet: Be wary of fad diets on social media

by Tim Ditman
OSF Healthcare
SAVOY - Among the New Year’s resolutions worldwide, many people have pledged to find and stick with a healthy diet. But there’s a lot more to it than just grabbing every “reduced fat” item off the grocery store shelf.

Karen Whitehorn, MD, an OSF HealthCare internal medicine physician, hears questions all the time about diets. Her first question back is usually: what do you want out of your diet? Do you want to be healthy? Lose weight? Manage a medical condition? Sort through the details, and you’ll find the best option.

Exploring the popular options
U.S. News and World Report each year consults a panel of medical and nutrition experts to rank the best diets. The Mediterranean diet topped the list. Dr. Whitehorn says this diet is based on the eating habits of people who live near the Mediterranean Sea. It’s a plant-based diet, incorporating fruits, vegetables, whole grains, brown rice and seafood.

An added benefit: recent research shows the Mediterranean diet could reduce dementia risk.


Dr. Karen Whitehorn
OSF HealthCare Internal Medicine

“The Mediterranean diet is actually pretty easy to follow. But you need to make sure you have the right food in your home,” Dr. Whitehorn says. “It might be a little more difficult during the winter to get fresh fruits and vegetables. If you can’t, frozen is OK. Canned is OK. But we recommend you rinse the canned food first to decease some of the salt.”

Number two on the U.S News list is a plan Dr. Whitehorn recommends often: dietary approaches to stop hypertension, or the DASH diet. It recommends foods that are low in sodium and high in magnesium and potassium.

Some people may incorporate fasting into their diet. Dr. Whitehorn says fasting, when done in consultation with a medical expert, can work. But she’s hesitant to recommend it broadly.

“Our bodies need nutrients every couple hours. So to not eat anything for 12 hours can cause other problems,” Dr. Whitehorn says. “If you’re diabetic and don’t eat for 12 hours, your blood sugar could drop too low. Then when you eat, it could go too high.”

Avoid misinformation and fads
Watch out for fad diets on social media, Dr. Whitehorn says. Remember the saying: if it’s too good to be true, it probably is.

“Fad diets are not consistent. They’re not healthy. They don’t provide you the nutrients you need. If it requires you to take a pill or drastically reduce your calories, it’s not really a healthy diet. It can only be followed in the short term.”

On the contrary, working out a diet plan with your health care provider has a better chance of achieving long term results.

“A healthy diet gives you the energy you need to do everyday activities,” Dr. Whitehorn says. “It has been shown to increase your life expectancy. And it helps prevent chronic medical problems like high blood pressure, diabetes, cancer and heart disease.”


Food banks in Illinois to receive USDA funding to combat low food inventories across the state

by Terri Dee
Illinois News Connection

CHICAGO - People will gather over the holidays with family and friends to count their blessings.

While the holiday feast is plentiful for many, some people fear a lack of food access leaves them with little to celebrate.

The U.S. Department of Agriculture announced last week that food providers in predominantly rural, remote and underserved communities in Illinois and nationwide will receive an additional $500 million to purchase fruits, vegetables, and nuts to stock their pantries.

USDA Undersecretary Jennifer Moffitt said the state will receive millions.

"For Illinois," said Moffitt, "$28 million is going to the state of Illinois and will be distributed by the Illinois Department of Agriculture."

The $500 million is in addition to $1.5 billion in funding since 2022 for emergency food providers nationwide.

Moffitt said the funding is about connecting farmers and food with the Emergency Food Network to bring that product to local communities.

This will enable farmers to sell their products at a good price to food banks and pantries, grocery stores and restaurants.

According to the Greater Chicago Food Depository, around 12% of Illinois households faced food insecurity between 2021 and 2023.

The Northern Illinois Food Bank echoes the status of food pantries around the country. The need is growing, but supplies are not keeping up with the demand.

Food Bank Director of Media Relations Katie Herity said the organization is serving a record number of neighbors, so the USDA grant will help significantly.

"Last year, we served 90 million meals throughout our service area, which is 13 counties in rural and suburban northern Illinois," said Herity. "Donations have slowed down, and so we continue to reach out to help raise awareness and welcome all food donations."

Herity claimed that after the pandemic, the number of donations slowed but the number of neighbors reaching out for help increased - serving double the pre-pandemic level.

She said volunteers are crucial to the food bank's daily operations in helping food distribution.


Creatine: Kicking your fitness level up a notch or two, it can work for you

Photo: Alora Griffiths/Unsplash

by Matt Sheehan
OSF Healthcare
In the sports world, victory can be just inches or seconds away.

Photo provided
Dr. Karan Rai

BLOOMINGTON - Think about ‘The Longest Yard’ in Super Bowl 34 between the Tennessee Titans and St. Louis Rams. In the final play of the game, one yard was all that stood between the Titans and the Vince Lombardi Trophy.

Or look at the 2024 Summer Olympics! Noah Lyles earned the United States a gold medal after winning by just five thousandths of a second in the 100-meter final.

Athletes look for game changers to help propel themselves ahead of the competition, and creatine has entered the chat.

Who does creatine work for?

“Creatine, when used appropriately, can improve your max power. It can help with muscle growth in certain individuals, it typically does not have as significant of an impact when you're doing more endurance-based sports," says Karan Rai, MD, a sports medicine physician with OSF HealthCare. "If you're a weekend warrior or CrossFit athlete trying to get a little extra boost, while practicing appropriate hydration and dietary intake, I think creatine has benefits.”

Dr. Rai adds that in the realm of supplements, creatine has been “decently studied over the years.” He says football players, power lifters and track sprinters could benefit from the supplement. However, if you’re training for an upcoming Ironman or triathlon, it’s really not necessary.

Hydrate, hydrate, hydrate!

It’s no surprise that extreme exercise increases the amount we sweat. With or without creatine, that’s reason enough to up your water intake. But Dr. Rai says with creatine, there’s an added reason to why water is so important.

“Commonly I'll find someone who is new to using a supplement and they'll come see me and talk about muscle cramps or excessive fatigue after their workouts,” Dr. Rai says. Oftentimes it's because of an imbalance in their intake, whether that's food intake or hydration."

If you already cramp constantly or are not as experienced in weight training, Dr. Rai would recommend caution in using creatine. He says to talk to your primary care physician or a sports medicine physician to see if creatine is a beneficial option for you.

Best times to use creatine

Before and/or after your workouts are times Dr. Rai recommends taking creatine. He says like most dietary changes, don’t rush it.

"When someone is using creatine, I recommend they start slowly. Typically, utilizing it before the workout and making sure your workout is power based vs. endurance-based matters," Dr. Rai says. “Just starting off, depending on the serving size, use one to two scoops.”

Careful with the caffeine!

Avoid a ton of caffeine consumption if you're using creatine. Caffeine can elevate the heart rate and creatine can cause cramping, so combining those things could lead to "adverse outcomes," Dr. Rai says.

"Supplements are meant for augmentation," Dr. Rai adds. “A healthy diet, hydrating appropriately while cultivating your goals, whether you're a power or endurance athlete, gives the max benefit. Really we should be looking at creatine or sports drinks as a way to augment and get that extra 5-10% we are pushing for, based off our goals.”

If you’re looking to add creatine to your lifestyle, Dr. Rai recommends creating an individualized plan with your doctor or sports medicine team.

Due to limited data, the American Academy of Pediatrics does not recommend creatine for kids under 18.


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