• Baking powder loses its effectiveness over time. If you have some on hand of unknown age, a quick way to see if it will still do the required job is to put 1/2 teaspoon of it into 1/4 cup of hot tap water. If the water bubbles, the baking powder is still fresh enough to use.
• Don't store unwrapped carrots in the same storage container as ripe fresh apples. The apples give off ethylene gas that causes a "ripening" process in all fruits and some vegetables. However, it can result in the carrots acquiring a bitter taste.
• Ground meats are more perishable and also more likely to cause food poisoning than other meats for two reasons. The meat may be exposed to bacteria when handled during the grinding process. Also, ground meat has a greater surface area than whole cuts, making it a larger target for bacteria.

There are a variety of severe weather hazards that affect Illinois, including floods, snow, ice thunderstorms, and tornadoes. Every year lives are threatened or lost, and property is destroyed by severe weather events in the State. The University of Illinois has a disaster website: web.extension.uiuc.edu/disaster

You can check on current Road Conditions for Illinois and Indiana.

• Don't judge an orange by its skin. Blemishes, scars, and color tell you nothing about the fruit within. Some fully ripened fruit turn green late in the season and are usually extra sweet. Look for oranges that are firm and heavy for their size – they will be very juicy.
• A cup of eggnog has about 340 calories, 50% of which comes from fat. Light or "free" versions have about 220-280 calories per cup.
• If you don't like the taste of nonfat mayonnaise, add some savory flavorings. Experiment with cider vinegar, lemon juice, horseradish, mustard, ginger, garlic, onions, hot peppers, or Tabasco sauce.
• Beans are the only high-protein food with lots of fiber and virtually no fat. That is why they can count as a serving of either a vegetable or a meat substitute.

Here are some simple, tasty ways to add more beans to your diet:

• Splash low-fat Italian dressing on mixed varieties – for examples, a blend of garbanzo, green, kidney, and yellow wax beans.
• Create a bean dip or sandwich spread by mashing or pureeing beans with herbs, spices, or other flavorings.
• Make meatless chili with black, kidney, or navy beans.

Many doctors, today, are concerned that people are not getting enough Vitamin D in their diets. Your body makes Vitamin D when the natural light from the sun hits the skin. Sunscreen serves to block the sun's rays. Since these rays are being blocked many people don't receive the amount of Vitamin D they need to lead a healthy life. The Centers for Disease Control and Prevention says Vitamin D production is also affected by aging, season, skin pigmentation, and latitude. Since people aren't getting enough Vitamin D doctors are concerned many adults will start to lose bone density, causing osteoporosis and bone breakage. Once a person begins losing bone density it is difficult to reverse this effect. Doctors recommend a diet that includes Vitamin D to maintain bone strength. Food sources of Vitamin D include: liver, fatty fish, egg yolks, Vitamin D fortified milk, and cereals. Some orange juices, yogurts, margarines, and hot cereals also contain Vitamin D but in small amounts.

- Stefany Myers, U of I Extension newsletter

We are in the midst of the cold and flu season – so remember to wash your hands often to help prevent becoming ill. Remember to keep your food safe, too. Refrigerate any leftovers as quickly as you can AND reheat them to the proper temperatures.

Always heat leftovers to 165˚F: and soups, gravies, and other liquids to boiling before eating them.

Besides food safety, sometimes we have other problems that keep us from eating certain foods. You know you need calcium-rich foods like milk, but milk upsets your stomach. What can you eat instead? Try some cream soups, pudding, yogurt or cheese. Just watch the fat content.

If vegetables like cabbage and broccoli cause too much gas, try vegetable juices and other vegetables such as green beans, carrots, and potatoes. We need to eat vegetables because they are good sources of vitamins and minerals we need to keep from being sick.

If you are lonely, try to eat with family and friends or take part in the senior meals programs.

If you have appetite or taste problems, ask your doctor if this could be caused by any of the medications you are taking. Spice up the flavor of your foods with herbs and spices to help with the flavor. Try adding just a little at first – you can always add more if you need to.

Let's see how well you can do in finding foods that are good sources of nutrients:

Circle the food that is the best source of the nutrient listed. Some may have more than one correct answer!

1. Vitamin A – Cauliflower, Greens, Apple
2. Vitamin C – Apple, Banana, Grapefruit
3. Fiber – Pear, Dried Beans, Applesauce
4. Calcium – Broccoli, Butter, Yogurt
5. Iron – Milk, Meat, Dried Fruits
6. Nutrient-Dense Foods – Cake, Barley, French Fries
7. Phytochemical Rich Foods – White Rice, Mashed Potatoes, Sweet Potatoes
8. Drink more of this fluid – Sodas, Water, Coffee
9. Drink more of this fruit juice – Fruit Cocktail, 100% Fruit Juice, Fruit Punch

Answers:

1. greens 2. grapefruit 3. pear, dried beans 4. yogurt 5. meat, dried fruit 6. barley 7. sweet potatoes 8. water 9. 100% fruit juice

- Shirley Camp, Extension Educator

Beef, Beans & Macaroni Chili

1/4 pound lean ground beef

1/4 cup chopped onion

1 cup canned diced tomatoes

1 cup kidney beans, undrained

1 teaspoon chili powder

1/2 cup uncooked elbow macaroni

1/3 – 1/2 cup water

Cook beef and onions in 2-quart saucepan until lightly browned. Drain off fat. Add tomatoes, kidney beans, chili powder, and macaroni to beef mixture. Simmer, covered about 20 minutes until macaroni is tender. Stir occasionally and add water as needed during cooking.