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Tag: milk

  • The Link Between Milk and Parkinson’s Disease | NutritionFacts.org

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    Is the brain damage associated with milk consumption due to the banned pesticide heptachlor or the milk sugar galactose?

    Parkinson’s disease is a neurodegenerative brain disorder that affects millions of people. What causes it? Well, if you look at lifestyle factors associated with Parkinson’s disease, dairy consumption is the strongest dietary factor associated with an increased risk of Parkinson’s disease. In fact, dairy products are the only food group consistently linked with a high risk of developing Parkinson’s. Five large prospective studies have confirmed the link. This includes the two Harvard cohorts, the Nurses’ Health Study and the Health Professionals Follow-up Study, which followed more than 100,000 people combined for decades in “the largest analysis of dairy and PD [Parkinson’s disease] to date,” analyzing more than 1,000 newly diagnosed cases. All the studies found a link between dairy and Parkinson’s, with most finding a significant link—about a 50% increase in risk overall in those drinking the most milk compared to those drinking the least, at a p-value below 0.00001, meaning there’s less than a 1 in 100,000 chance you’d randomly get a finding that extreme. You can see this in the chart below and at 1:13 in my video, The Role Milk May Play in Triggering Parkinson’s Disease.

    Okay, but why is there a link at all? “Despite clear-cut associations between milk intake and” incidence of Parkinson’s, “there is no rational explanation,” concluded one review. A year later, though, we got a clue: “Midlife milk consumption and substantia nigra neuron density at death.” What does that mean? Parkinson’s is caused primarily by the loss of a certain type of nerve cells in a critical part of the brain, with symptoms first appearing once most of these neurons have died. So one study looked at how much milk people drank when they were in their 40s, 50s, and 60s, and then examined their brains at autopsy and counted how many of those critical neurons they had left. In every single quadrant, neuron density was highest “in those who consumed no milk and lowest in those who consumed the most milk.” Even after removing the Parkinson’s cases, those drinking two cups (473 mL) of milk a day had up to 40% fewer nerve cells in most quadrants of that critical brain region. What’s in milk that could be wiping out brain cells? Among the people who drank the most milk, residues of the pesticide “heptachlor epoxide were found in 9 out of 10 brains.” So, maybe the finding of pesticide residues more commonly in the brains of those who drank the most milk could explain how milk could be cause-and-effect related to Parkinson’s disease risk.

    Now, that’s not the only potential explanation. In one of my videos, I talked about how meat contains that clumpy neurotoxic protein alpha-synuclein. Well, dairy products may contain trace amounts as well, but we don’t have confirmation of that. Could the milk sugar “galactose be the missing link?” Galactose is what the lactose in milk breaks down into once it’s in the body. It’s also what’s used to induce aging—to experimentally cause aging—in the brain. When you drink it, the galactose is picked up by your brain within a few hours, and for doses above 100 mg/kg, it appears that galactose can cause pathological alterations in brain cells, similar to those observed in Parkinson’s disease. This amount “can be reached and surpassed” by simply drinking two glasses (473 mL) of milk (the main dietary source of galactose) each day. And of all your brain cells, those dopaminergic neurons—the ones that you need to retain to prevent Parkinson’s—may be more vulnerable to galactose-induced damage because they are more vulnerable to oxidative stress.

    Galactose may also explain the findings linking milk drinking with higher death rates. You may be thinking, “Well, duh—the saturated butterfat is just cutting people’s lives short,” but higher mortality with high milk consumption has been observed regardless of the milk fat content. Skim milk might be fat-free, but it’s not lactose-free.

    Can’t you just drink lactose-free milk, like Lactaid? That has the lactase enzyme added to make lactose-free milk. But it just breaks down lactose into galactose in the carton rather than in your gut, so you’re still ingesting the same amount of galactose. Perhaps it’s no wonder that more milk intake at midlife may be linked to a greater rate of cognitive decline. Remember, researchers use galactose to create brain aging in the laboratory. D-galactose, a metabolic derivative of lactose, has been extensively used in animal models “to mimic cognitive aging” through oxidative stress. Compared to those who said they “almost never” drink milk, those drinking more than one glass (237 mL) a day appear more likely to suffer a decline in global cognitive function.

    Doctor’s Note

    Here’s the meat video I mentioned: The Role Meat May Play in Triggering Parkinson’s Disease.

    You may remember that I’ve explored this before in Could Lactose Explain the Milk and Parkinson’s Disease Link?. Uric acid may also be a contender—see Parkinson’s Disease and the Uric Acid Sweet Spot.

    For more on Parkinson’s disease, check out related posts below.

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    Michael Greger M.D. FACLM

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  • In his national address, President Trump claimed he’s bringing prices down. Here’s what the data shows.

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    After nearly two months without new consumer price data, the Bureau of Labor Statistics released its latest report Thursday, providing a glimpse at energy costs, food prices and other everyday expenses.

    According to the consumer price index, inflation slowed in November, with prices rising 0.2% over the 0.3% observed in September. (BLS could not collect October data because of the government shutdown.)

    Still, inflation remains stubbornly high. Compared with a year ago, consumer costs are up about 2.7%.

    Thursday’s report came just a day after President Donald Trump delivered a prime-time address from the White House in which he largely discussed affordability concerns, from housing costs to grocery prices, saying the U.S. is “poised for an economic boom.”

    “The last administration and their allies in Congress looted our treasury for trillions of dollars, driving up prices and everything at levels never seen before. I am bringing those high prices down and bringing them down very fast.”

    In truth, of the 11 everyday costs tracked month to month by the consumer price index, only five have decreased since January.

    Here’s a closer look at the president’s claims and how prices are changing, or not, during his second term in office.

    To see the average U.S. price of a specific good, click on the drop-down arrow below and select the item you wish to view.

    Eggs

    In the wake of all-time highs set earlier this year, egg prices have collapsed in recent months.

    That downward trend continued in November, with the price dropping a whopping 63 cents from September and settling at $2.86 per dozen. It’s the first time since June 2024 that the average nationwide price for a dozen large Grade A eggs registered below the $3 mark.

    This steep drop-off in prices is a result of a declining number of bird flu cases in commercial and backyard flocks. In the first two months of 2025, tens of millions of birds were affected by highly pathogenic avian influenza across 39 states, according to U.S. Department of Agriculture data. With entire flocks culled to prevent the spread of the virus, the egg supply was strained, leading to shortages in stores and record costs for consumers.

    Following another spike in cases in the early fall, the number of new infections appears to be subsiding again, with less than 2 million U.S. birds affected in the past two months. More notably, zero outbreaks among egg-laying chickens have been reported in November and December.

    Consequently, costs are “falling rapidly” as highlighted by Trump in his prime-time address earlier this week.

    “The price of eggs is down 82% since March, and everything else is falling rapidly. And it’s not done yet, but boy are we making progress. Nobody can believe what’s going on.”

    While egg prices have dropped considerably from March’s record high of $6.23 per dozen, the difference of roughly $3.37 from March to November represents a 54% decrease — not the 82% cited by the president.

    In a statement given to the Tribune, a White House official clarified that he was referring to wholesale costs, not retail prices.

    Milk

    The cost of milk also saw a measurable decrease from the previous month, falling 13 cents.

    A gallon of fresh, fortified whole milk is now priced at $4.00 — that’s 2.5% less than it was in December 2024, before Trump took office.

    Bread

    The average price of white bread fell in November to $1.79 per pound, marking a three-year low for the pantry staple. Time for bread pudding, anyone?

    Bananas

    The cost of bananas fell slightly from September’s all-time highs, dropping just a fraction of a cent to $0.66 per pound in November.

    Recent price inflation is likely a byproduct of the president’s trade war, with tariffs imposed on the country’s top banana suppliers like Guatemala, Ecuador, Costa Rica, Colombia, Honduras and Mexico — all of which are currently subject to an import tax of at least 10%.

    But in mid-November, Trump took action to combat rising grocery costs, announcing that some agricultural products would be exempt from tariffs due to “current domestic demand for certain products” and “current domestic capacity to produce certain products.”

    Both fresh and dried bananas were among the listed exemptions, indicating that lower prices may be around the corner.

    Oranges

    No data on orange prices was available for November.

    However, in September, the cost of navel oranges was listed at $1.80 per pound, less than a cent shy of record highs and nearly 18% more than they were at the start of the Trump administration.

    Drastically low domestic orange production combined with steep tariffs on foreign growers have been helping to push costs skyward. But, as with bananas, oranges are now exempt from most reciprocal tariffs.

    Tomatoes

    As of November, the cost of field-grown tomatoes was $1.83 per pound. That price is 8 cents lower than the previous month of data and down roughly 12% since Trump took power.

    The change is somewhat abnormal given the growing season, as prices typically rise in the fall and peak in the early winter months, and could be attributable to the Trump administration’s recent course reversal on many of its tomato tariffs.

    Chicken

    The cost of fresh, whole chicken fell for a fourth consecutive month, to $2.04 per pound — its lowest price in a year.

    Rising feed costs and the effects of bird flu on the poultry supply chain have driven persistently higher prices, but with the number of cases dropping again, we could see lower prices in the new year.

    Still, the average cost is only about 2 cents less than it was when President Joe Biden left the White House.

    Ground beef

    Ground beef is getting more expensive.

    After shoppers saw some relief in September from climbing costs, the price of ground beef jumped another 18 cents.

    Rising costs can be attributed to a confluence of factors. The U.S. cattle inventory is the lowest it’s been in almost 75 years, and severe drought in parts of the country has further reduced the feed supply, per the USDA. Additionally, steep tariff rates on top beef importers also played a part in higher prices stateside, but as of Nov. 13 high-quality cuts, processed beef and live cattle are exempt from most countries’ levies.

    Still, since the change of administrations, ground beef costs have ballooned by 18% — translating to $1 per pound price increases at the grocery store.

    As of November, a pound of 100% ground beef chuck would set you back about $6.50.

    Electricity

    Electric costs have also been steadily rising.

    At approximately 19 cents per kilowatt-hour, the current price of electricity is a fraction of a cent off August’s high. According to the U.S. Energy Information Administration, the average American household uses 899 kWh every four weeks, translating to a monthly bill of about $170.

    Thankfully, the White House appears to be working to mitigate mounting costs. In his presidential address, Trump claimed that within the next 12 months his administration will have opened 1,600 new electrical generating plants.

    “Prices on electricity and everything else will fall dramatically,” Trump said.

    For many Americans, relief is needed. Since last December, the average price of electricity per kilowatt-hour has increased more than 7%.

    Gasoline

    Declining gas prices were another highlight of Trump’s Wednesday night remarks.

    The cost of gasoline has tumbled from the record-setting prices Americans saw three summers ago under Biden, and just last month, the price at the pump dropped more than 10 cents per gallon.

    “On day one I declared a national energy emergency,” Trump said. “Gasoline is now under $2.50 a gallon in much of the country. In some states, it by the way, just hit $1.99 a gallon.”

    According to the latest CPI data, the average nationwide cost for a gallon of regular unleaded gasoline is $3.23. And though prices are noticeably lower than they were two to three years ago, that average remains higher than it was just a year ago and up nearly 3% during the Trump presidency.

    Prices in Chicago, meanwhile, are about the same month-over-month, costing an average of $3.29 per gallon, according to EIA data.

    Natural gas

    Bucking its previous downward trend, piped utility gas, or natural gas, is another expense that’s climbing. The nationwide cost jumped 3 cents in November, landing at $1.64 per therm.

    On average, Americans are paying close to 8% more to heat their homes, ovens and stovetops than when Biden left office. Year-over-year, that gap is even more drastic: a roughly 10% change or difference of 15 cents per therm.

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    Claire Malon

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  • 50-state recall of White Castle burgers that contain some things they shouldn’t

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    An allergic reaction that didn’t kill a consumer alerted White Castle to a problem that could kill a consumer, prompting a 50-state burger recall.

    White Castle’s Frozen Food Division yanked two lots of four-count White Castle Original Sliders after finding out they might have Jalapeño Cheese Sliders.

    Other than unexpectedly raising the temperature in your mouth, the Jalapeño Cheese Sliders have milk and soy. The original variety don’t, so, the box doesn’t list those ingredients among allergens.

    “Consumers with an allergy or sensitivity to milk or soy run the risk of a serious or life-threatening allergic reaction if they consume the product,” the White Castle-written, FDA-posted recall notice said.

    The recall notice explains: “The issue was discovered when a customer notified White Castle that he suffered a non-life-threatening allergic reaction after consuming one of the Jalapeño Cheese Sliders that was incorrectly packaged in the 4-count Original Sliders carton.”

    Lot Nos. 9H203521 or 9H203522 will be found on an end panel of the recalled boxes, next to the best by date of April 18, 2026.

    If there’s no chance the little square burgers will be eaten by anyone with a milk or soy allergy, and you don’t mind the jalapeño or cheese, carry on as usual. Otherwise, return the box to the store where you bought it for a refund or toss it in the garbage.

    Direct questions to White Castle at 800-843-2728.

    White Castle Original Sliders burgers
    White Castle Original Sliders burgers FDA

    David J. Neal

    Miami Herald

    Since 1989, David J. Neal’s domain at the Miami Herald has expanded to include writing about Panthers (NHL and FIU), Dolphins, old school animation, food safety, fraud, naughty lawyers, bad doctors and all manner of breaking news. He drinks coladas whole. He does not work Indianapolis 500 Race Day.

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    David J. Neal

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  • Master This 15-Minute Béchamel and Level Up Any Recipe

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    This guide makes it easy to master a rich and creamy homemade bechamel sauce. With just flour, butter, milk, and seasonings, you can create this classic, velvety sauce every time.

    Bechamel in a pot with a spoon
    • Flavor: It has a smooth, creamy flavor with rich buttery warmth and a hint of nutmeg that makes any dish feel extra comforting.
    • Skill Level: A whisk, a pan, and a little technique are all you need to master making the blonde roux; everything else is just gravy!
    • Recommended Tools: If you don’t already have a good-quality whisk for sauces, now is the time to get one.
    milk , flour , white pepper , nutmeg , butter and salt with labels to make Bechamel

    Basic Bechamel Ingredients

    • Milk: Whole milk is your best bet for the fullest flavor. Non-dairy alternatives include oat milk, almond milk, and soy milk; however, the sauce may need more or less flour and whisking in Step 3.
    • Butter: Full-fat butter is needed to help brown the flour, creating that rich, toasty, nutty flavor. If using salted butter, reduce the salt.
    • Flour: White flour ensures the sauce stays silky smooth when the milk is whisked in. Other flours may make the Bechamel grainy.
    • Seasonings: White pepper is preferred (if you have it) to keep the sauce as visually clean as possible, but black pepper works just as well. Nutmeg is a must-have for Béchamel as it complements the rich and buttery flavors with a slight pinch of savory flavor.
    • Variations: Depending on the menu, Bechamel can be tweaked just a little bit to create an entirely new recipe! Use cayenne, smoked paprika, or even Old Bay seasoning instead of nutmeg.
    adding flour to melted butter to make Bechamel
    whisking milk into butter and flour mixture to make Bechamel
    adding seasonings to Bechamel
    Bechamel in the pan

    How to Make Bechamel Sauce

    1. Cook flour in butter for 4 minutes.
    2. Whisk the milk in stages, ensuring it’s smooth between each stage.
    3. Bring to a boil while whisking until the sauce is thick and smooth.
    4. Stir in seasonings.

    Secrets to a Smooth and Silky Sauce

    • Room-temperature or slightly warmed milk will prevent a lumpy sauce when added in Step 2. But if the sauce does get lumpy, mix it in a small blender.
    • If your sauce is too thick, it can be thinned out by whisking in more warmed milk. The fastest way to thicken a thin sauce is to gently whisk in a slurry over medium heat.
    • Store cooled bechamel sauce in an airtight container with a piece of plastic wrap over the surface (this prevents a skin from forming) for up to 5 days or freeze in a zippered bag for up to 3 months.
    • Reheat from cold or frozen on low heat and whisk until it’s smooth again, adding warm milk if needed.
    Bechamel in a dish

    So Many Ways to Serve!

    • Layer it with pasta, meat, and cheese for a rich, creamy texture in lasagna recipes.
    • Stir in shredded cheese for the smoothest cheese sauce.
    • Pour over potatoes or veggies, top with breadcrumbs, and bake.
    • Moussaka or pastitsio? Use it as the creamy topping for these classic baked dishes.
    • Spoon over grilled chicken or fish and broil lightly.
    • Make a croque-monsieur. Spread on sandwiches before toasting for that café-style touch.

    More Smooth and Silky Sauces

    Did you try this Bechamel Sauce recipe? Leave a comment and rating below.

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    Prep Time 5 minutes

    Cook Time 15 minutes

    Total Time 20 minutes

    • Allow the milk to sit on the counter for 30 minutes or lightly warm it.

    • In a saucepan, melt butter over medium-low heat. Stir in the flour and cook, while whisking, for 4 minutes without browning.

    • Gradually whisk in a little bit of milk at a time, whisking until smooth after each addition. It will be thick and pasty at first.

    • Turn the heat to medium and bring the mixture to a boil. Keep at a low boil for 5 minutes, whisking often, until sauce is thick and creamy.

    • Stir in salt, white pepper, and a pinch of nutmeg.

    • Salted butter can be used, adjust seasoning to taste when adding salt.
    • 1 cup of shredded cheese can be added after removing from the heat
    • To add classic flavor, warm the milk over very low heat with a bay leaf and ¼ of an onion for 20 minutes. Strain before using the milk. This is how I made it at culinary school; however, if adding other elements to the bechamel, such as cheese or using it for lasagna, I generally skip this step, as the flavor can get lost.

    Calories: 90 | Carbohydrates: 5g | Protein: 3g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 20mg | Sodium: 172mg | Potassium: 108mg | Fiber: 0.1g | Sugar: 3g | Vitamin A: 242IU | Vitamin C: 0.02mg | Calcium: 87mg | Iron: 0.1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Dip, Dressing, Sauce
    Cuisine French

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    Bechamel in a dish with a title
    nutty and buttery Bechamel with writing
    close up of Bechamel sauce with a title
    Bechamel in the pan and in a dish with a title

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    Holly Nilsson

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  • The Easiest Corn Pudding You’ll Make This Season

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    A cozy, creamy classic that belongs on every Thanksgiving table, this corn pudding comes together with simple pantry staples. It bakes up sweet, soft, and full of warm corn flavor, making it an easy side everyone loves.

    casserole dish of Corn Pudding with a scoop taken out
    • Flavor: Sweet corn flavor in every bite with a buttery, light topping.
    • Skill Level: Very easy! Just whisk, pour, and bake!
    • Texture: This dish is different from cornbread casserole, which has a more bread-like texture. It’s a smooth, spoonable custard base with bits of tender corn throughout.
    • Serving Suggestions: Corn pudding is a delicious side for Thanksgiving dinner, or next to a Sunday ham.
    unwhipped eggs and milk in a bowl to make corn pudding
    unmixed ingredients in a bowl to make corn pudding

    Ingredient

    • Corn: Cream-style corn gives this recipe just the right consistency; use canned or try a homemade creamed corn recipe. Whole kernel corn adds little bursts of sweetness and texture in every bite; use canned, frozen, or fresh corn on the cob.
    • Eggs: The eggs are the base that creates the puddings custard-like texture. Bring the eggs to room temperature for the smoothest mix.
    • Dairy: Milk and butter add creaminess to this dish. Use cream in place of milk for a richer, silkier finish. If using salted butter, adjust the salt as needed.
    • Brown Sugar: Adds a touch of sweetness and a warm, cozy flavor to corn pudding.
    • Cornstarch: Cornstarch helps the pudding set as it bakes without becoming firm like cornbread.

    Easy Add-Ins

    • Veggies: Add finely diced jalapenos or mild green chilis. Swap out the chives for minced white onion.
    • Cheese: Add 1 cup of shredded cheddar or pepper jack cheese for some savory flavor.
    • Bacon: You can’t go wrong with bacon, so try sprinkling the top with ¼ cup of crumbled bacon before baking.
    ingredients mixed in a bowl to make corn pudding
    uncooked corn pudding in a casserole dish

    How to Make Corn Pudding

    1. Combine all ingredients in a large bowl (full recipe below).
    2. Pour into a casserole dish and bake.
    3. Cool slightly before serving.
    1. Combine all ingredients in a bowl and refrigerate for up to 48 hours.
    2. Before baking, stir well and pour into the prepared baking dish. Bake as directed.

    If the ingredients are really cold from being refrigerated,  you may need to add about 10 minutes of cooking time.

    Corn pudding in a white casserole dish

    Save it For Later

    Leftovers will keep in the refrigerator for up to 4 days. Reheat in the microwave or bake, covered, at 300°F until warmed through.

    This casserole freezes well and stays soft and creamy! Freeze individual portions for up to two months. Thaw in the refrigerator overnight and reheat as desired.

    More Holiday Side Dishes

    Did you enjoy this Homemade Corn Pudding? Leave a rating and comment below!

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    Prep Time 15 minutes

    Cook Time 1 hour

    Total Time 1 hour 15 minutes

    • Preheat oven to 400°F. Grease a 2-QT baking dish.

    • In a large mixing bowl, add eggs and whisk.

    • Whisk cornstarch and cold milk separately, then add to egg mixture. Add melted butter and brown sugar.

    • Stir in creamed corn, drained corn kernels, & chives.

    • Pour mixture into casserole dish and bake for 1 hour or until set.

    • You can use cream in place of milk in this recipe.
    • Use salted or unsalted butter, and adjust the salt in the recipe as needed.
    • This side dish is a pudding and has a moist custard-like texture, it is not expected to have a crumb similar to cornbread casserole.

    Make Ahead: Combine all ingredients in a bowl and refrigerate for up to 48 hours. Stir before pouring into a baking dish (the cornstarch will settle). Bake as directed, adding about 10 minutes to the baking time.
    Leftovers: Store leftovers in an airtight container in the refrigerator for 3-4 days or in the freezer for up to two months.

    Serving: 0.5cups | Calories: 138 | Carbohydrates: 8g | Protein: 4g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 114mg | Sodium: 44mg | Potassium: 65mg | Fiber: 0.1g | Sugar: 4g | Vitamin A: 395IU | Vitamin C: 0.2mg | Calcium: 38mg | Iron: 0.5mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Casserole, Side Dish
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    Corn pudding in a casserole dish with writing
    Corn pudding in a dish with text
    a casserole dish of Corn pudding with a title
    ingredients to make Corn pudding in a glass bowl and Corn pudding in a dish with writing

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    Holly Nilsson

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  • The Creamiest Baked Mac & Cheese You’ll Ever Make

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    This easy baked mac and cheese recipe is at the very top of my list of favorite comfort dishes. It’s a breeze to make with macaroni in a rich and creamy cheese sauce (and lots of it!) baked until bubbly under a golden crumb topping.

    cheesy Baked Mac and Cheese in the dish with a spoon
    • Flavor: Using two kinds of cheese and extra sauce makes the dish extra creamy, rich, and full of cheesy goodness. 
    • Skill Level: This recipe is easy to make and can be prepared ahead of time and refrigerated.
    • Swaps: Try this recipe with mixtures of different cheeses, such as mozzarella, Monterey Jack, Havarti, Provolone, Gruyere, or Gouda.  
    cream , flour , panko , macaroni , milk , cheese , butter and seasonings with labels to make Baked Mac and Cheese Recipe

    Essentials and Easy Swaps

    • Pasta: Elbow pasta makes the creamiest mac and cheese, but any medium or small shapes with ridges or holes, like shells or cavatappi, work too.
    • Cheese: Sharp shredded cheddar adds a bold cheese flavor. You can replace 1 cup of cheddar with Swiss, Havarti, or Gruyere cheese.
    • Dairy: I use a combination of milk and cream to make it nice and creamy. Heavy cream will give the dish all the more richness.
    • Topping: Panko breadcrumbs have a nice crunch, but you can use regular breadcrumbs or crushed cracker crumbs (saltines or Ritz) instead.

    Variations

    • Add extra protein that will complement the cheesy flavors. Bacon or sausage tastes wonderful in baked mac and cheese, and adds a smoky layer.
    • Broccoli, peas, or green beans are nice add-ins for adding nutrients and cutting through some of the cheesy richness.

    Shredding cheese from a block makes a velvety smooth sauce, but pre-shredded cheeses can be used if time is of the essence.

    If you have a food processor, use the shred blade to make quick work of shredding the cheese.

    Baking mac and cheese is the classic Southern method, but if dinner needs to be on the table fast, you can skip the baking step and serve from the stovetop.

    adding flour and seasonings to butter to make Baked Mac and Cheese Recipe
    adding cheese to pot to make Baked Mac and Cheese Recipe
    melting flour with butter to make roux for Baked Mac and Cheese Recipe
    stirring Baked Mac and Cheese Recipe sauce

    How to Make Baked Mac and Cheese

    1. Cook pasta: Cook the pasta al dente (recipe below).
    2. Make sauce: Cook butter, flour, and seasonings. Whisk in milk and cream, then stir in cheeses.
    3. Add pasta: When the cheeses are melted, whisk the sauce until smooth and stir in the cooked pasta.
    4. Bake: Spoon into a casserole. Sprinkle the bread crumb topping over the top and bake. Easy peasy!

    Do not overbake this mac and cheese to keep it extra creamy. Everything is already cooked; heating it blends the flavors and gives it a browned topping.

    Once heated through, the dish is ready to serve.

    creamy cheese sauce to make Baked Mac and Cheese Recipe
    Baked Mac and Cheese Recipe in a casserole dish
    adding cheese to dish to make Baked Mac and Cheese Recipe

    Holly’s Helpful Hints

    • Don’t overcook the pasta as it cooks more in the oven; it should be al dente (firm).
    • If time allows, shred your cheeses from a block for a smoother sauce. Pre-shredded cheeses will work, but they don’t melt as smoothly.
    • Remove sauce from the heat before adding cheese. Oveheating cheese can cause it to separate or become grainy.
    • Do not overbake: Once the macaroni is hot and bubbling on the edges, it’s ready.
    a pan of baked mac and cheese with a bread crumb and cheese topping

    Love Your Leftovers

    • Leftovers: Keep leftover baked mac and cheese in a covered container in the refrigerator for up to 5 days or freeze portions in zippered bags for up to 3 months. Reheat on the stovetop or in the microwave with a little milk added to loosen the cheese sauce.
    • Make Ahead: Prep mac and cheese ahead and keep it covered in the refrigerator without topping for up to 2 days. Let the mac and cheese rest at room temperature for about 45 minutes. Stir in ½ cup of warm milk after baking for 20 minutes. Add topping and bake until hot and bubbly.
    • Freezing: Assemble unbaked mac and cheese in a foil-lined dish, freeze, then wrap in plastic wrap to free up the dish.
    • To bake, return the casserole to the baking dish and thaw overnight in the refrigerator. Let the mac and cheese rest at room temperature for about 30 minutes. Add topping and bake until hot and bubbly.

    More Cheesy Baked Pasta

    Did you make this Baked Mac and Cheese recipe? Leave a rating and comment below!

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    Prep Time 15 minutes

    Cook Time 35 minutes

    Total Time 50 minutes

    • Preheat the oven to 400°F.

    • Bring a large pot of salted water to a boil. Add the macaroni and cook according to the package directions until al dente. Drain well, run under cold water, and set aside.

    • Meanwhile, in a small bowl, make the topping by combining Panko breadcrumbs, 2 teaspoons butter, 2 ounces cheddar and 2 tablespoons Parmesan. Mix well and set aside.

    • In a medium saucepan, melt 5 tablespoons butter over medium heat. Stir in flour, onion powder, and garlic powder. Cook for 2 minutes while stirring.

    • Gradually add the milk and cream, whisking until smooth after each addition. Continue cooking over medium heat until the mixture comes to a simmer and let simmer for 1 minute.

    • Remove the sauce from the heat and add cheddar & Parmesan cheeses, mustard powder, seasoned salt, and pepper. Whisk until melted and smooth.

    • Toss the sauce with the drained macaroni and gently spoon it into a 9×13 casserole dish.

    • Sprinkle the Panko crumb mixture over top and bake for 20 to 22 minutes or until bubbly and topping is browned. Do not overcook.

    Cheese: Substitute Gruyère for ½ cup of the cheddar cheese if desired. Pre-shredded cheese works but doesn’t melt as smoothly. Remove the sauce from the heat before adding in the cheeses.
    Pasta: Cook the pasta (macaroni) just until al dente (firm), as it will cook more as it bakes.
    Baking: If the mac and cheese is overcooked, it won’t be creamy. Cook just until hot, and the topping is browned. Cool for 10 minutes before serving. 
    Topping: Adding bread crumbs to the topping is optional, this mac and cheese can be topped with just cheese if you prefer.

    Make Ahead: Prepare this baked mac and cheese up to 2 days in advance and keep it in the fridge, with the topping stored separately. Take it out of the fridge 45 minutes before baking. Cover with foil and bake for 20 minutes. Then, remove the foil and stir in up to ½ cup of warm milk or as needed to achieve a creamy texture. Add the topping, and bake uncovered for another 10 to 12 minutes or until browned.

    Leftovers: Keep covered in the fridge for up to 5 days. Add a splash of milk or cream and reheat in the microwave or on the stovetop using low heat. Freeze for up to three months and thaw in the refrigerator before reheating.

    Serving: 1cup | Calories: 621 | Carbohydrates: 54g | Protein: 27g | Fat: 33g | Saturated Fat: 19g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.3g | Cholesterol: 92mg | Sodium: 744mg | Potassium: 343mg | Fiber: 2g | Sugar: 7g | Vitamin A: 1082IU | Vitamin C: 0.2mg | Calcium: 617mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Casserole, Dinner, Lunch, Main Course, Pasta, Side Dish
    Cuisine American
    Diet Vegetarian

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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  • BEST Potatoes Au Gratin ever!

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    Potatoes au gratin makes the perfect potato side dish for Sunday supper or as a make-ahead holiday side dish! Layers of potatoes and onions are baked in a rich, cheesy sauce until bubbly and golden brown.

    overhead view of potatoes au gratin with herbs and salt and pepper shaker

    This Potatoes au Gratin recipe makes easy cheesy potatoes, similar to scalloped potatoes but loaded with rich cheesy flavor. They are the perfect holiday dish next to a baked ham or even Roast Beef Tenderloin or pork tenderloin!

    • Flavor: Creamy, cheesy, and comforting with a golden, slightly crispy top that makes every bite irresistible.
    • Recommended Tools: To save time on prep and make even and thin potato and onion slices, use a mandoline or the side of a box grater.
    • Budget Tip: You can swap Gruyère for provolone or Swiss and still get that melty, flavorful goodness.
    • Time-Saving Tip: If you’re short on time, check the recipe notes below to reduce cooking time.
    potatoes , cheese , milk , onion , flour , butter, mustard powder , salt and pepper with labels to make Potatoes Au Gratin

    So what is the difference between scalloped potatoes and au gratin potatoes? They’re both very similar, containing potatoes (and often onions) baked in a creamy sauce. Au Gratin is defined as covered with breadcrumbs or cheese, scalloped refers to “bake with milk or a sauce”.

    In the case of this recipe, the difference is the cheese. That being said, the term scalloped potatoes is still often still used if there is cheese within the dish!

    The Best Kind of Potato to Use for Potatoes au Gratin

    Just like when making scalloped potatoes, the best potatoes for gratin are red-skinned or Yukon gold potatoes. These two waxy potatoes can hold their shape well and because they’re thin-skinned, they do not require peeling (extra bonus!).

    While russet potatoes or baking potatoes taste good, they’re more starchy. They do not hold their shape as well and the dish can become mushy, they’re more suited to mashed potatoes.

    Cheese for Potatoes au Gratin

    What is the best cheese for potatoes au gratin?  When making Gratin potatoes, choose cheeses that have lots of bold flavors.  Our top choices are varieties with a sharper flavor including sharp cheddar and Gruyere.

    Gruyere cheese adds a rich flavor to au gratin potatoes that truly cannot be matched; if you can get it, I highly recommend that you do! If Gruyere isn’t available use provolone or swiss for a similar flavor!

    Sliced potatoes and onions for potatoes au gratin
    A small stack of sliced potatoes and onions for potatoes au gratin
    Placing sliced potatoes and onions in a dish for potatoes au gratin

    How to Make Potatoes Au Gratin

    Potatoes Au Gratin has tender potatoes in a creamy, cheesy sauce for a dish that everyone loves.

    1. Prep: Thinly slice the potatoes and onions.
    2. Assemble: Stack the potato slices and onions in little piles and then stand them on their sides in the casserole dish.
    3. Sauce: Cook the cheese sauce in a saucepan over medium heat until smooth and creamy (full recipe below), then pour it over the potato and onion slices.
    4. Bake: Bake until the potatoes are tender and the sauce is bubbly.
    a skillet with butter making cheese sauce for au gratin potatoes
    Adding milk to potatoes au gratin sauce in a skillet
    Adding cheese to potatoes au gratin sauce in a skillet
    A skillet of cheese sauce for potatoes au gratin
    • Pre-shredded cheese will work in this recipe; however, the sauce will be smoother if you shred cheese from a block.
    • If swapping the cheese, make sure you use varieties that have bold flavors.
    • For a quicker version, layer potatoes and onions, cover, and microwave 10 minutes. Add cheese sauce and bake 45–55 minutes as directed. Just as delicious, but a little quicker!
    • Make up to 24 hours ahead. Keep potatoes covered in sauce, cover tightly, and refrigerate. Bring to room temperature before baking, and add 10–20 minutes to the bake time.
    • While we often eat these as a side, I sometimes include leftover ham before baking and serve it as a main.
    Unbaked potatoes au gratin in a dish

    Second Day Servings

    • Leftover potatoes au gratin will keep in the refrigerator for up to 4 days. Let it cool completely, then cover tightly with plastic wrap, or transfer to an airtight container before refrigerating.
    • To freeze, allow it to cool completely and wrap the dish well with both plastic wrap and aluminum foil, or portion it into freezer-safe containers. It will keep for up to 2 months in the freezer.
    • For best results, thaw overnight in the refrigerator before reheating. Reheat covered in the oven at 350°F until hot throughout (about 20 to 30 minutes), removing the cover near the end to crisp up the top again.
    • Avoid microwaving frozen potatoes, as it can make the sauce grainy and the potatoes watery.

    More Holiday Side Dishes

    Did you make this Potatoes au Gratin recipe? Leave us a rating and a comment below.

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    Prep Time 20 minutes

    Cook Time 1 hour 30 minutes

    Cool Time 15 minutes

    Total Time 2 hours 5 minutes

    • Preheat oven to 400°F.

    • Wash potatoes and slice into ⅛” thin slices. Slice onion as thinly as possible.

    • Season the potatoes and onions with ½ teaspoon of salt and ¼ teaspoon of pepper. Toss well to evenly coat. Layer potatoes and onions into little stacks. Place stacks on their side in a greased 2.5QT to 3QT casserole dish.

    • In a saucepan, melt butter and flour and cook for 2 to 3 minutes. Add mustard powder, ¼ teaspoon salt, ¼ teaspoon pepper, and milk. Whisk over medium heat until thick and bubbly. Remove from heat and stir in cheeses until melted.

    • Pour the cheese sauce over the potatoes, gently separating the stacks to allow the sauce to seep between the layers. Cover with foil (sprayed with cooking spray) and bake for 60 minutes.

    • Remove foil and bake an additional 20 to 30 minutes or until lightly browned and potatoes are cooked. Cool 15 minutes before serving.

    • Slice potatoes as thinly as possible.
    • Shred your own cheese from a block for the best results. Fresh herbs (such as thyme or rosemary) and garlic can be added to the sauce if desired.
    • To reduce baking time, wrap a microwave-safe casserole dish in plastic wrap before adding the cheese sauce and microwave on full power for about 10 minutes (be careful, it will be hot when removing the plastic wrap). Add the cheese sauce and bake as directed for about 45-55 minutes.
    • Additional cheese (cheddar or parmesan) can be sprinkled on top once the foil is removed if desired.
    • Store leftovers in an airtight container for up to 4 days. Reheat in the oven or the microwave. 

    Calories: 271 | Carbohydrates: 30g | Protein: 11g | Fat: 13g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 37mg | Sodium: 452mg | Potassium: 784mg | Fiber: 3g | Sugar: 5g | Vitamin A: 478IU | Vitamin C: 13mg | Calcium: 278mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Side Dish
    Cuisine American, French

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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  • ‘Flex pricing?’: Walmart shopper notices Great Value milk has a ‘manager’s special’ price. Then he takes a closer look at the discount

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    Between inflation, tariffs, and shrinking packages, grocery shopping has become a game of math and luck. Prices that once seemed steady now shift week to week, and shoppers are paying more attention than ever to the fine print.

    So when one Walmart customer spotted a not-so-lucrative “manager’s special” deal on milk, he decided to share it on TikTok.

    Walmart’s ‘Manager’s Deal’ on Milk Surprises Customer

    TikTok creator Noah (@noah.exel) posted a short video from inside his local Walmart, showing a row of milk gallons with bright red sale tags taped to the cooler.

    “I’m here at Walmart, and you know, I was thinking about getting some milk,” he says. “Saw these big signs, and they were like, “Oh, look, Manager’s special. And I was like, oh, that’s cool.”

    But when he zooms in, the tag reveals the punchline: “Was $2.76. Now $2.75.”

    “The manager was so kind to us this week that he gave us a whole penny off milk,” he jokes. “A whole penny? I don’t know what to say, guys. Come get it before it’s all gone.”

    The video quickly picked up traction, with commenters laughing at the one-penny markdown.

    ‘The Nerve to Waste Paper’

    Viewers filled the comments with jokes, and some even noted that despite the tiny “discount,” the price itself was surprisingly low compared to where they live.

    “Manager special = about to expire,” one person wrote.

    Another added, “The nerve to waste paper to print that out.”

    “This is the Mr. Krabs discount,” a third joked.

    Others used the video to point out how much milk costs elsewhere.

    “Nah I wish lol,” one commenter said. “Like $7 in Canada for one jug.”

    Another added, “Milk is $5 where I live! Where do you live that it’s $2.75?!”

    For reference, the U.S. Bureau of Labor Statistics reported that the average price of a gallon of milk in September 2025 was $4.10, which makes this Walmart gallon almost half the national average—even before the “discount.”

    @noah.exel Tag @Walmart in the comments #walmart #milk #saving #mangerspecials ♬ original sound – Ark of Noah

    Grocery Prices Keep Climbing

    While Noah’s one-cent markdown went viral for laughs, it also came at a time when food prices have been climbing steadily again.

    According to a USA TODAY report, grocery prices rose 0.6% from July to August, the fastest monthly increase since October 2022. Overall, groceries now cost 29% more than before the pandemic.

    Economists told the outlet that a mix of global and domestic issues is driving the rise. David Ortega, a food economist at Michigan State University, explained that it started with COVID-era supply disruptions, followed by Russia’s invasion of Ukraine, which pushed up energy and grain prices.

    The Mary Sue has reached out to Noah via TikTok messages and Walmart via contact form for more information.

    Have a tip we should know? [email protected]

    Image of Ljeonida Mulabazi

    Ljeonida Mulabazi

    Ljeonida is a reporter and writer with a degree in journalism and communications from the University of Tirana in her native Albania. She has a particular interest in all things digital marketing; she considers herself a copywriter, content producer, SEO specialist, and passionate marketer. Ljeonida is based in Tbilisi, Georgia, and her work can also be found at the Daily Dot.

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  • Fall’s Coziest Breakfast Starts with This Spiced Swirl

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    These pumpkin cinnamon rolls are baked with a sweetened pumpkin puree and topped with a decadent cream cheese frosting to make a light, fluffy, and fragrant treat that is guaranteed to bring all the cozy fall vibes.

    close up of Pumpkin Cinnamon Rolls on a plate with a fork
    • Flavor: Soft and fluffy with warm fall spices, sweet pumpkin filling, and a rich cream cheese frosting on top. 
    • Skill Level: This is an easy, fun recipe for teaching baking basics to little chefs!
    • Time-Saving Tip: Canned cinnamon rolls can be used if you’re short on time; simply unroll them, spread the filling, and roll them back up!
    • Freezing: Pumpkin cinnamon rolls freeze beautifully and are perfect for a lazy day brunch or last-minute guests.
    pumpkin puree , salt , water , cream cheese , powdered sugar , egg , butter , sugar , whipping cream , flour , vanilla , yeast , brown sugar , pumpkin pie spice and milk with labels to make Pumpkin Cinnamon Rolls

    Simple Ingredients, Cozy Flavors

    • Pumpkin: Use pumpkin puree and not pumpkin pie filling (which is pre-seasoned). It’s easy to make pumpkin puree from scratch. Even the seeds can be roasted for a healthy snack.
    • Dough: This easy recipe yields tender and fluffy cinnamon rolls using basic pantry ingredients. Be sure to check the expiration date of the yeast for freshness.
    • Frosting: This cream cheese frosting is so easy, you’ll want to make extra for topping muffins and waffles. Add a little maple syrup or extra pumpkin puree to the frosting for a flavor bump if desired.
    • Variations: Buy or DIY? Make pumpkin pie spice with basics from the spice cabinet and have it on hand for festive recipes like pumpkin pie or a homemade pumpkin spice latte. Mini chocolate chips, chopped nuts, dried cranberries, or raisins can be rolled up in the rolls or sprinkled over the top after they’re frosted.
    Pumpkin Cinnamon Rolls dough in a bowl
    rolling up Pumpkin Cinnamon Rolls
    Pumpkin Cinnamon Rolls with cream cheese frosting

    How to Make Pumpkin Cinnamon Rolls

    1. Prepare the cinnamon roll dough (full recipe below).
    2. Mix filling ingredients and spread over the dough.
    3. Roll the dough up from the longer end and cut into pieces.
    4. Arrange rolls in a prepared casserole dish, and pour heavy cream over the top.
    5. Bake. Combine frosting ingredients and spread over the cooled rolls.
    dish full of Pumpkin Cinnamon Rolls with one on a spatula

    Storing Cinnamon Rolls

    Keep leftover pumpkin cinnamon rolls in an airtight container at room temperature for up to 3 days or in the refrigerator up to 4 days.

    Freeze them on a baking sheet before transferring them to zippered bags so they don’t stick together. Warm pumpkin cinnamon rolls in the microwave if desired.

    More Perfect Pumpkin Recipes

    Did you enjoy these Pumpkin Cinnamon Rolls? Leave a rating and comment below.

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    5 from 5 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Pumpkin Cinnamon Rolls

    These soft pumpkin cinnamon rolls, swirled with spiced brown sugar filling and topped with creamy pumpkin spice frosting, are a cozy fall treat perfect for breakfast or dessert.

    Prep Time 45 minutes

    Cook Time 15 minutes

    Total Time 1 hour

    • Grease a 9×13-inch pan or baking dish and set aside.

    • Add the milk and 6 tablespoons of butter to a wide, shallow saucepan over medium heat, stirring frequently, just until small bubbles appear around the edges of the saucepan. Do not allow the milk to come to a full boil.

    • Remove from the heat and allow the milk to cool for 15 minutes, or until the temperature goes below 115℉.

    • In the bowl of a stand mixer combine the warm water and yeast. Let stand for 5-10 minutes until the yeast starts to bubble.

    • Add the cooled milk, egg, pumpkin puree, sugar, and salt to the bowl, mixing until combined.

    • Add 3 cups of flour. With a dough hook, mix on medium-low speed until combined. Add the remaining flour ¼ cup at a time until the dough forms a soft ball that pulls away from the sides of the bowl. You may not need all of the flour.

    • Let the stand mixer knead the dough on low speed for 5 minutes (or knead it on a lightly floured surface until it is smooth and elastic, about 8 minutes).

    • Transfer the dough to a large oiled bowl. Lightly cover it with a kitchen towel and let it rest in a warm place for 1 hour or until it has doubled in size.

    • Turn the dough onto a lightly floured surface, and roll it into a 15 x 12-inch rectangle.

    • In a small bowl, mix pumpkin puree, brown sugar, and pumpkin spice for the filling. Spread the mixture evenly over the dough, leaving a 1-inch gap on one of the long sides to seal the roll.

    • Gently roll into a log starting on the long end (the filling is very soft and may ooze out a little). Using a sharp knife or unflavored dental floss, cut the log into 12 even pieces and place them in the prepared pan.

    • Cover rolls with a kitchen towel and let them rise for 45-60 minutes. Preheat oven to 375°F.

    • Pour heavy cream over the rolls.

    • Bake 20-25 minutes, until tops are golden brown.

    • Remove from oven, and let cool.

    • Meanwhile, In a medium bowl combine softened cream cheese and butter with a hand mixer until fluffy, about 2-3 minutes. Mix in vanilla, pumpkin pie spice, and salt. Sift in powdered sugar and mix until smooth. Spread icing over rolls once cooled.

    Double-check the date on your yeast to ensure it has not expired. If the yeast does not foam, it should be replaced with new fresh yeast.
    Use a digital thermometer to check if the rolls are done. They should be between 190°F and 200°F.
    Keep leftovers in an airtight container in the refrigerator for 4 days or at room temperature for 3 days. 

    Serving: 1cinnamon roll | Calories: 449 | Carbohydrates: 68g | Protein: 6g | Fat: 17g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.4g | Cholesterol: 62mg | Sodium: 174mg | Potassium: 157mg | Fiber: 2g | Sugar: 39g | Vitamin A: 3266IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 2mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Dessert
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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  • Brown Sugar Baked Oatmeal

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    A comforting blend of oats, brown sugar, and warm spices is baked into a sweet, satisfying, and endlessly customizable breakfast!

    adding cream on top of a piece of Brown Sugar Baked Oatmeal
    • Flavor: Slightly chewy and slightly sweet, this baked oatmeal has a warm, comforting flavor everyone loves to wake up to.
    • Prep Note: This oatmeal can be refrigerated for up to 5 days, making it perfect to enjoy easy breakfasts all week long!
    • Recommended Tools: A 9×9 baking pan is essential for the oatmeal to bake to the right texture. Adjust the baking times if using a different pan or a muffin tin for individual portions.
    Ingredients for brown sugar baked oatmeal including baking powder, eggs, butter, cinnamon, vanilla, milk, brown sugar, and oats

    Ingredient Tips for Baked Oatmeal

    • Oatmeal: Old-fashioned oats (AKA rolled oats) are less processed, so they retain their shape and texture better. Other kinds of oatmeal will produce a softer texture, but can still be used.
    • Eggs & Milk: To ensure this baked oatmeal is fluffy and holds together well enough to be sliced, eggs and milk are essential. You can swap in almond or oat milk.
    • Sweetener & Flavoring: Brown sugar and cinnamon are cozy and comforting. For your own signature flair, try adding nutmeg, coconut extract, or pumpkin spice.
    • Topping: Butter is blended with oats and brown sugar, making a sweet crumble topping.

    Tasty Topping Options

    The oat topping used in this recipe gives a nice sweet crunch when baked, but there are so many fun options to choose from!

    • Swirl on cream cheese frosting, then top with berries or bananas. Try peanut butter with sliced apples, too.
    • For a fun twist, add strawberry jam and mini chocolate chips.
    • A splash of cream with fresh berries makes it extra special.
    • For a dessert-style dish, top bars with ice cream and a drizzle of caramel, honey, or maple syrup.
    adding wet and dry ingredients together in bowls to make Brown Sugar Baked Oatmeal
    Brown Sugar Baked Oatmeal baked in a pan
    • This recipe can easily be prepared up to a day ahead and refrigerated until ready to bake.
    • Once baked, store it in an airtight container in the refrigerator for up to 5 days.
    • To freeze, bake, and cool. Then wrap individual portions in plastic wrap and freeze for up to two months.
    • When ready to reheat, microwave it directly from frozen. Check every 1 to 2 minutes until heated through.

    More Ways to Love Oats

    Did your family love this Baked Oatmeal? Leave a rating and comment below! 

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text
    Two slices of brown sugar baked oatmeal stacked

    5 from 46 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Brown Sugar Baked Oatmeal

    Brown Sugar Baked Oatmeal is a sweet and satisfying breakfast that will fuel your energy all morning long.

    Prep Time 10 minutes

    Cook Time 40 minutes

    Total Time 50 minutes

    • Preheat oven to 350°F.

    • Combine the topping ingredients in a small bowl. Mix well and set aside.

    • In a large bowl combine oats, brown sugar, cinnamon, baking powder, and salt. Add in eggs, milk, butter, and vanilla extract. Mix well and spread in a greased 9×9 pan.

    • Sprinkle topping over oatmeal and bake 40–45 minutes.

    • Serve warm, drizzled with cream if desired.

    • Baked oatmeal can be prepared one day ahead and kept in the fridge for a quick breakfast throughout the week!
    • Try baking oatmeal in muffin tins for a quick grab-and-go breakfast. Adjust cooking time as needed.
    • Baked oatmeal will last about 5 days in the refrigerator if it’s covered.
    • It can also be frozen. Cut into individual portions and freeze in zippered bags labeled with the date. Baked oatmeal can be frozen for a couple of months. Reheat in the microwave.

     

    Calories: 487 | Carbohydrates: 75g | Protein: 10g | Fat: 17g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.5g | Cholesterol: 90mg | Sodium: 349mg | Potassium: 477mg | Fiber: 5g | Sugar: 43g | Vitamin A: 570IU | Vitamin C: 0.02mg | Calcium: 208mg | Iron: 3mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Breakfast, Snack
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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  • Tamale Pie

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    About the author

    Holly Nilsson is the creator of Spend With Pennies, where she creates easy, comforting recipes made for real life. With a passion for nostalgic flavors and simplified techniques, Holly helps busy home cooks create delicious meals that always work. She is also the author of “Everyday Comfort,” which promises to inspire even more hearty, home-cooked meals.
    See more posts by Holly

    Follow Holly on social media:

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  • Peach Cobbler Recipe

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    Frozen peaches are baked in a cake-like topping with cinnamon sugar in this easy old fashioned peach cobbler recipe. It’s warm and bubbly with the perfect crust-to-fruit balance.

    Peach Cobbler in a bowl with a spoon
    • Flavor: Sweet, juicy peaches baked in a tender cinnamon-brown sugar crust make for the perfect summer dessert. 
    • Skill Level: Free-formed cobblers, crisps, and crumbles are so easy to make!
    • Time-Saving Tip: Use a spice, vanilla, or yellow cake mix.
    • Serving Suggestions: Bake single-serve portions in ramekins with a dollop of homemade whipped cream. Serve in a bowl with a scoop of vanilla ice cream.

    Peach Cobbler Ingredients

    • Peaches: I love using frozen peaches for this recipe, but fresh or canned peaches work well. If using canned peaches, choose peaches in juice and not syrup for the best flavor.
    • Batter: Whip up the simple batter in this recipe, or if you’re short on time, try a vanilla or yellow boxed cake mix. Or try your favorite gluten-free flour blend.
    • Variations: Toss in some blueberries for a pop of sweet color or garnish the top with powdered sugar, sliced almonds, or a drizzle of caramel sauce.
    mixing ingredients together in bowls to make Peach Cobblermixing ingredients together in bowls to make Peach Cobbler
    adding peaches to crust dough in casserole dish to make Peach Cobbleradding peaches to crust dough in casserole dish to make Peach Cobbler

    How to Make Peach Cobbler

    1. Combine thawed peaches with sugar and set aside.
    2. Pour melted butter into the bottom of a baking dish.
    3. Whisk the batter ingredients and spread over the butter.
    4. Top with peaches and bake (full recipe below).
    • If using canned peaches, freeze the juice in ice cube trays to add to iced tea, cocktails, or smoothies.
    • If using fresh peaches, use peeled peaches or leave the peels on for a more rustic look.
    • Avoid overmixing the batter so it stays light and airy.
    • For a little crunch, sprinkle the cobbler with coarse sugar before baking. You won’t regret it!
    baked Peach Cobbler in a dishbaked Peach Cobbler in a dish

    Savor the Flavor!

    Store leftover peach cobbler covered in the refrigerator for up to 4 days.

    To freeze a baked and cooled peach cobbler, first bake it in a dish lined with aluminum foil so that once it’s frozen, it can be lifted out easily. Fold the foil over the frozen cobbler, then wrap it in plastic and freeze for up to 6 months. Thaw overnight in the refrigerator and enjoy it cold or reheat portions in the microwave.

    Favorite Fruit Desserts

    Did you love this Easy Peach Cobbler? Be sure to leave a rating and comment below!

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus textimage of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text
    Peach Cobbler in a bowl with a spoonPeach Cobbler in a bowl with a spoon

    5 from 56 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Peach Cobbler Recipe

    This peach cobbler recipe makes a dessert with tender juicy peaches surrounded by a buttery cake layer.

    Prep Time 10 minutes

    Cook Time 45 minutes

    Total Time 55 minutes

    • Preheat oven to 375°F.

    • Combine peaches with ½ cup sugar. Set aside.

    • Pour butter into the bottom of a 2 qt baking dish. 

    • Combine flour, baking powder, salt, brown sugar, remaining ¼ cup white sugar and cinnamon, mix well. Add milk and stir just until combined. Spread over butter mixture.

    • Top with peaches (and any juices).

    • Bake for 45-55 minutes or until set.

    To Freeze: Once cooled, seal in an airtight container and freeze up to 6 months.
    To Reheat:  Defrost in the fridge overnight and heat in the oven (or microwave) until warmed.
    Keep leftovers in an airtight container in the refrigerator for up to 4 days. 

    Calories: 278 | Carbohydrates: 44g | Protein: 3g | Fat: 10g | Saturated Fat: 6g | Cholesterol: 28mg | Sodium: 166mg | Potassium: 314mg | Fiber: 2g | Sugar: 32g | Vitamin A: 690IU | Vitamin C: 6.8mg | Calcium: 72mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Cake, Dessert
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    Adapted From My Recipes

    Peach Cobbler in a bowl with an ice cream scoop on top and a titlePeach Cobbler in a bowl with an ice cream scoop on top and a title
    sweet and juicy Peach Cobbler with writingsweet and juicy Peach Cobbler with writing
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    Holly Nilsson

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  • Is Moringa the Most Nutritious Food?  | NutritionFacts.org

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    Does the so-called miracle tree live up to the hype?

    Moringa (Moringa oleifera) is a plant commonly known as the “miracle” tree due to its purported healing powers across a spectrum of diseases. If “miracle” isn’t hyperbolic enough for you, “on the Internet,” it’s also known as “God’s Gift to Man.” Is moringa a miracle or just a mirage? “The enthusiasm for the health benefits of M. oleifera is in dire contrast with the scarcity of strong experimental and clinical evidence supporting them. Fortunately, the chasm is slowly being filled.” There has been a surge in scientific publications on moringa. In just the last ten years, the number of articles is closer to a thousand, as shown here and at 1:02 in my video The Benefits of Moringa: Is It the Most Nutritious Food?.

    What got my attention was the presence of glucosinolates, compounds that boost our liver’s detoxifying enzymes. I thought they were only found in cruciferous vegetables, such as cabbage, broccoli, kale, collards, and cauliflower. Still, it turns out they’re also present in the moringa family, with a potency comparable to broccoli. But rather than mail-ordering exotic moringa powder, why not just eat broccoli?Is there something special about moringa?

    “Moringa oleifera has been described as the most nutritious tree yet discovered,” but who eats trees? Moringa supposedly “contains higher amounts of elemental nutrients than most conventional vegetable sources,” such as featuring 10 times more vitamin A than carrots, 12 times more vitamin C than oranges, 17 times more calcium than milk, 15 times more potassium than bananas, 25 times more iron than spinach, and 9 times more protein than yogurt, as shown here and at 2:08 in my video. 
    Sounds impressive, but first of all, even if this were true, it is relevant for 100 grams of dry moringa leaf, which is about 14 tablespoons, almost a whole cup of leaf powder. Researchers have had trouble getting people to eat even 20 grams, so anything more would likely “result in excessively unpleasant taste, due to the bitterness of the leaves.”

    Secondly, the nutritional claims in these papers are “adapted from Fuglie,” which is evidently a lay publication. If you go to the nutrient database of the U.S. Department of Agriculture, and enter a more reasonable dose, such as the amount that might be in a smoothie, about a tablespoon, for instance, a serving of moringa powder has as much vitamin A as a quarter of one baby carrot and as much vitamin C as one one-hundredth of an orange. So, an orange has as much vitamin C as a hundred tablespoons of moringa. A serving of moringa powder has the calcium of half a cup of milk, the potassium of not fifteen bananas but a quarter of one banana, the iron of a quarter cup of spinach, and the protein of a third of a container of yogurt, as seen below and at 3:15 in my video. So, it may be nutritious, but not off the charts and certainly not what’s commonly touted. So, again, why not just eat broccoli?

    Moringa does seem to have anticancer activity—in a petri dish—against cell lines of breast cancer, lung cancer, skin cancer, and fibrosarcoma, while tending to leave normal cells relatively alone, but there haven’t been any clinical studies. What’s the point in finding out that “Moringa oleifera extract enhances sexual performance in stressed rats,” as one study was titled?

    Studies like “Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women” started to make things a little interesting. When researchers were testing the effects of a tablespoon of moringa leaf powder once a day for three months on antioxidant status, they saw a drop in oxidative stress, as one might expect from eating any healthy plant food. However, they also saw a drop in fasting blood sugars from prediabetic levels exceeding 100 to more normal levels. Now, that’s interesting. Should we start recommending a daily tablespoon of moringa powder to people with diabetes, or was it just a fluke? I’ll discuss the study “Moringa oleifera and glycemic [blood sugar] control: A review of the current evidence” next.

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    Michael Greger M.D. FACLM

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  • Eating to Downregulate a Gene for Metastatic Cancer  | NutritionFacts.org

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    Women with breast cancer should include the “liberal culinary use of cruciferous vegetables.”

    Both the Women’s Intervention Nutrition Study and the Women’s Health Initiative study showed that women randomized to a lower-fat diet enjoyed improved breast cancer survival. However, in the Women’s Healthy Eating and Living Study, women with breast cancer were also randomized to drop their fat intake down to 15 to 20 percent of calories, yet there was no difference in breast cancer relapse or death after seven years.

    Any time there’s an unexpected result, you must question whether the participants actually followed through with study instructions. For instance, if you randomized people to stop smoking and they ended up with the same lung cancer rates as those in the group who weren’t instructed to quit, one likely explanation is that the group told to stop smoking didn’t actually stop. In the Women’s Healthy Eating and Living Study, both the dietary intervention group and the control group started out at about 30 percent of calories from fat. Then, the diet group was told to lower their fat intake to 15 to 20 percent of calories. By the end of the study, they had in fact gone from 28.5 percent fat to 28.9 percent fat, as you can see below and at 1:16 in my video The Food That Can Downregulate a Metastatic Cancer Gene. They didn’t even reduce their fat intake. No wonder they didn’t experience any breast cancer benefit. 

    When you put together all the trials on the effect of lower-fat diets on breast cancer survival, even including that flawed study, you see a reduced risk of breast cancer relapse and a reduced risk of death. In conclusion, going on a low-fat diet after a breast cancer diagnosis “can improve breast cancer survival by reducing the risk of recurrence.” We may now know why: by targeting metastasis-initiating cancer cells through the fat receptor CD36.

    We know that the cancer-spreading receptor is upregulated by saturated fat. Is there anything in our diet that can downregulate it? Broccoli.

    Broccoli appears to decrease CD36 expression by as much as 35 percent (in mice). Of all fruits and vegetables, cruciferous vegetables like broccoli were the only ones associated with significantly less total risk of cancer and not just getting cancer in the first place, as you can see here and at 2:19 in my video.

    Those with bladder cancer who eat broccoli also appear to live longer than those who don’t, and those with lung cancer who eat more cruciferous veggies appear to survive longer, too.

    For example, as you can see below and at 2:45 in my video, one year out, about 75 percent of lung cancer patients eating more than one serving of cruciferous vegetables a day were still alive (the top line in red), whereas, by then, most who had been getting less than half a serving a day had already died from their cancer (the bottom line in green).

    Ovarian cancer, too. Intake of cruciferous vegetables “significantly favored survival,” whereas “a survival disadvantage was shown for meats.” Milk also appeared to double the risk of dying. Below and at 3:21 in my video are the survival graphs. Eight years out, about 40 percent of ovarian cancer patients who averaged meat or milk every day were deceased (the boldest line, on the bottom), compared to only about 20 percent who had meat or milk only a few times a week at most (the faintest line, on the top). 

    Now, it could be that the fat and cholesterol in meat increased circulating estrogen levels, or it could be because of meat’s growth hormones or all its carcinogens. And galactose, the sugar naturally found in milk, may be directly toxic to the ovary. Dairy has all its hormones, too. However, the lowering of risk with broccoli and the increasing of risk with meat and dairy are also consistent with the CD36 mechanism of cancer spread.

    Researchers put it to the test in patients with advanced pancreatic cancer who were given pulverized broccoli sprouts or a placebo. The average death rate was lower in the broccoli sprout group compared to the placebo group. After a month, 18 percent of the placebo group had died, but none in the broccoli group. By three months, another 25 percent of the placebo group had died, but still not a single death in the broccoli group. And by six months, 43 percent of the remaining patients in the placebo group were deceased, along with the first 25 percent of the broccoli group. Unfortunately, even though the capsules for both groups looked the same, “true blinding was not possible,” and the patients knew which group they were in “because the pulverized broccoli sprouts could be easily distinguished from the methylcellulose [placebo] through their characteristic smell and taste.” So, we can’t discount the placebo effect. What’s more, the study participants weren’t properly randomized “because many of the patients refused to participate unless they were placed into the [active] treatment group.” That’s understandable, but it makes for a less rigorous result. A little broccoli can’t hurt, though, and it may help. It’s the lack of downsides of broccoli consumption that leads to “Advising Women Undergoing Treatment for Breast Cancer” to include the “liberal culinary use of cruciferous vegetables,” for example.

    It’s the same for reducing saturated fat. The title of an editorial in a journal of the National Cancer Institute asked: “Is It Time to Give Breast Cancer Patients a Prescription for a Low-Fat Diet?” “Although counseling women to consume a healthy diet after breast cancer diagnosis is certainly warranted for general health, the existing data still fall a bit short of proving this will help reduce the risk of breast cancer recurrence and mortality.” But what do we have to lose? After all, it’s still certainly warranted for general health.

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    Michael Greger M.D. FACLM

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  • A Healthy, Natural Source of Iodine?  | NutritionFacts.org

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    How much nori, dulse, or arame approximates the recommended daily allowance for iodine?

    Dairy milk supplies between a quarter and a half of the daily iodine requirement in the United States, though milk itself has “little native iodine.” The iodine content in cow’s milk is mainly determined by factors like “the application of iodine-containing teat disinfectants,” and the “iodine residues in milk originate mainly from the contamination of the teat surface…” Indeed, the teats of dairy cows are typically sprayed or dipped with betadine-type disinfectants, and the iodine just kind of leaches into their milk, as you can see at 0:35 in my video Friday Favorites: The Healthiest Natural Source of Iodine. 

    Too bad most of the plant-based milks on the market aren’t enriched with iodine, too. Fortified soy milk is probably the healthiest of the plant milks, but even if it were enriched with iodine, what about the effects soy may have on thyroid function? When I searched the medical literature on soy and thyroid, this study popped up: “A Cost-Effective, Easily Available Tofu Model for Training Residents in Ultrasound-Guided Fine Needle Thyroid Nodule Targeting Punctures”—an economical way to train residents to do thyroid biopsies by sticking the ultrasound probe right on top a block of tofu and get to business, as you can see below and at 1:10 in my video. It turns out that our thyroid gland looks a lot like tofu on ultrasound.

    Anyway, “the idea that soya may influence thyroid function originated over eight decades ago when marked thyroid enlargement was seen in rats fed raw soybeans.” (People living in Asian countries have consumed soy foods for centuries, though, “with no perceptible thyrotoxic effects,” which certainly suggests their safety.) The bottom line is that there does not seem to be a problem for people who have normal thyroid function. However, soy foods may inhibit the oral absorption of Synthroid and other thyroid hormone replacement drugs, but so do all foods. That’s why we tell patients to take it on an empty stomach. But you also have to be getting enough iodine, so it may be particularly “important for soy food consumers to make sure their intake of iodine is adequate.”

    What’s the best way to get iodine? For those who use table salt, make sure it’s iodized. “Currently, only 53% of salt sold for use in homes contains iodine, and salt used in processed foods typically is not iodized.” Ideally, we shouldn’t add any salt at all, of course, since it is “a public health hazard.” A paper was titled: “Salt, the Neglected Silent Killer.” Think it’s a little over the top? Dietary salt is the number one dietary risk factor for death on planet Earth, wiping out more than three million people a year, twice as bad as not eating your vegetables, as you can see here and at 2:38 in my video. 

    In that case, what’s the best source of iodine then? Sea vegetables, as you can see below and at 2:50. We can get a little iodine here and there from a whole variety of foods, but the most concentrated source by far is seaweed. We can get up to nearly 2,000 percent of our daily allowance in just a single gram, about the weight of a paperclip. 

    “Given that iodine is extensively stored in the thyroid, it can safely be consumed intermittently,” meaning we don’t have to get it every day, “which makes seaweed use in a range of foods attractive and occasional seaweed intake enough to ensure iodine sufficiency.” However, some seaweed has overly high iodine content, like kelp, and should be used with caution. Too much iodine can cause hyperthyroidism, a hyperactive thyroid gland. A woman presented with a racing heartbeat, insomnia, anxiety, and weight loss, thanks to taking just two tablets containing kelp a day.

    In my last video, I noted how the average urinary iodine level of vegans was less than the ideal levels, but there was one kelp-eating vegan with a urinary concentration over 9,000 mcg/liter. Adequate intake is when you’re peeing out 100 to 199 mcg/liter, and excessive iodine intake is when you break 300 mcg/liter. Clearly, 9,437 mcg/liter is way too much. 
     
    As you can see below and at 3:57 in my video, the recommended average daily intake is 150 mcg per day for non-pregnant, non-breastfeeding adults, and we may want to stay below 600 mcg a day on a day-to-day basis, but a tablespoon of kelp may contain about 2,000 mcg. So, I’d stay away from kelp because it has too much iodine, and I’d also stay away from hijiki because it contains too much arsenic. 

    This can give you an approximate daily allowance of iodine from some common seaweed preparations: two nori sheets, which you can just nibble on them as snacks like I do; one teaspoon of dulse flakes, which you can just sprinkle on anything; one teaspoon of dried arame, which is great to add to soups; or one tablespoon of seaweed salad.

    If iodine is concentrated in marine foods, “this raises the question of how early hominins living in continental areas could have met their iodine requirements.” What do bonobos do? They’re perhaps our closest relatives. During swamp visits, they all forage for aquatic herbs.  

    Doctor’s Note:

    This is the second in a four-video series on thyroid function. If you missed the previous one, check out Are Vegans at Risk for Iodine Deficiency?.

    Coming up are The Best Diet for Hypothyroidism and Hyperthyroidism and Diet for Hypothyroidism: A Natural Treatment for Hashimoto’s Disease.

    What else can seaweed do? See the related posts below.

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  • Vegans and Iodine Deficiency Risk  | NutritionFacts.org

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    Most plant-based milks are not fortified with iodine.

    “Adequate dietary iodine is required for normal thyroid function.” In fact, the two thyroid hormones are named after how many iodine atoms they contain: T3 and T4. “Given that iodine is extensively stored in the thyroid gland itself, it can safely be consumed intermittently,” so we don’t need to consume it every day. However, our overall diet does need a good source of it. Unfortunately, the common sources aren’t particularly health-promoting: iodized salt and dairy foods. (Iodine-based cleansers like betadine are used on cows “to sanitize the udders, resulting in leaching of iodine in the milk.”) Iodine may also be added to cattle feed, and some commercially produced breads contain food additives with iodine.

    If you put people on a paleo-type diet and cut out their dairy and table salt, they can develop an iodine deficiency, even though they double their intake of seafood, which can also be a source of iodine. What about those switching to diets centered around whole plant foods? They also cut down on ice cream and Wonder Bread, and if they aren’t eating anything from the sea, like seaweed or other sea vegetables, they can run into the same problem.

    A three-year-old’s parents reported striving to feed her only the healthiest foods, and her diet included only plant-based, unsalted, and unseasoned foods. She got no unprocessed foods, but she also got no vitamin supplementation, which could be deadly. Without vitamin B12, those on strictly plant-based diets can develop irreversible nerve damage, but in this case, a goiter arose first, due to inadequate iodine intake.

    In another case of “veganism as a cause of iodine-deficient hypothyroidism,” a toddler became ill after weaning. Before weaning, he was fine because his mother kept taking her prenatal vitamins, which fortunately contained iodine.

    Most vegetarians and vegans are apparently unaware of the importance of iodine intake during pregnancy, “for the neurodevelopment of the unborn child, similar to their omnivorous counterparts.” The American Thyroid Association and the American Academy of Pediatrics have recommended that women, even just planning on getting pregnant, should take a daily supplement containing 150 micrograms (mcg) of iodine, yet only 60 percent of prenatal vitamins marketed in the United States contain this essential mineral. So, despite the recommendations, about 40 percent of prenatal vitamins don’t contain it. “Therefore, it is extremely important that women, especially when pregnant, breastfeeding, or planning a pregnancy, read the labels of their multivitamin supplements to ensure that they are receiving an adequate amount of iodine.”

    Women of reproductive age have an average iodine level of 110 mcg/liter, which is fine for nonpregnant individuals, but we’d really like women to get at least 150 mcg/liter during pregnancy. (It’s basically a 24-hour urine test, in which iodine sufficiency is defined as 100 mcg/liter of urine in nonpregnant adults; the average vegan failed to reach this in the largest study done to date, one out of Boston.)

    The recommended average daily intake is 150 mcg per day for most people, which we can get in about a cup and a half of cow’s milk. Regrettably, plant-based milks aren’t typically fortified with iodine and average only about 3 mcg per cup. Although many plant-based milks are fortified with calcium, researchers found in the largest systematic study to date that only 3 out of 47 were fortified with iodine. Those that were fortified had as much as cow’s milk, but those that weren’t fell short, as you can see at 3:30 in my video Are Vegans at Risk for Iodine Deficiency?. 

    Plant-based milk companies brag about enriching their milks with calcium and often vitamins B12, D, and A, but only rarely are attempts made to match iodine content. The only reason cow’s milk has so much is that producers enrich the animals’ feed or it comes dripping off their udders. So, why don’t plant-milk companies add iodine, too? I was told by a food scientist at Silk that my carrageenan video played a role in the company switching to another thickener. Hopefully, Silk will see this video, too, and consider adding iodine, or maybe another company will snatch the opportunity for a market advantage.  

    The researchers conclude that individuals who consume plant-based milks not fortified with iodine may be at risk for iodine deficiency, unless they consume alternative dietary iodine sources, the healthiest of which are sea vegetables, which we’ll cover next.

    Doctor’s Note:

    This is the first in a four-video series on thyroid function. The next three are: 

    For more on iodine, see the related posts below.

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    Michael Greger M.D. FACLM

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  • Crock Pot Creamed Corn

    Crock Pot Creamed Corn

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    This creamy, dreamy side dish is so easy, it practically cooks itself.

    Crock Pot creamed corn is made with sweet corn, cream cheese, and cheddar cheese for an irresistibly creamy addition to any meal.

    bowl of Crock Pot Creamed Cornbowl of Crock Pot Creamed Corn
    • This is a set-it-and-forget-it version of creamed corn that needs very few ingredients!
    • It’s great for holidays since it’s prepped ahead and saves oven space.
    • This creamed corn recipe pairs well with almost any meal.
    creamed corn ingredients including cheddar cheese, butter, milk, cream cheese, jalapeno, garlic powder, corn kernels, salt, and peppercreamed corn ingredients including cheddar cheese, butter, milk, cream cheese, jalapeno, garlic powder, corn kernels, salt, and pepper

    What You’ll Need For CrockPot Creamed Corn

    • Corn: I use frozen corn in this recipe, but you can replace it with fresh corn off the cob or drained canned corn.
    • Cream Cheese: This recipe uses a block of cream cheese. If using spreadable cream cheese, reduce the milk to ¼ cup. Do not use whipped cream cheese.
    • Milk: Milk thins out the cream cheese. Use any type.
    • Jalapeno: Diced jalapeno is optional and can be replaced with 4oz mild green chiles if desired.

    Variations

    • Crumbled bacon is a great addition to crockpot creamed corn.
    • Flavored cream cheese, like onion and chive, is great.
    • Cheddar can be replaced with other cheeses, such as Colby Jack.
    • Garnish with chives or fresh parsley.
    adding corn to food processor to make Crock Pot Creamed Cornadding corn to food processor to make Crock Pot Creamed Corn
    adding cream cheese to corn to make Crock Pot Creamed Cornadding cream cheese to corn to make Crock Pot Creamed Corn
    blended corn and cream cheese to make Crock Pot Creamed Cornblended corn and cream cheese to make Crock Pot Creamed Corn
    adding ingredients to crockpot to make Crock Pot Creamed Cornadding ingredients to crockpot to make Crock Pot Creamed Corn

    How to Make Crock Pot Creamed Corn

    1. If using, soften jalapeno in butter.
    2. Blend some of the corn with milk and cream cheese.
    3. Add cream cheese mixture and remaining ingredients to a crockpot.
    4. Stir in butter and cheese and enjoy.

    Garnish with extra diced jalapenos, bacon crumbles, or cheddar cheese.

    adding butter to crockpot to make Crock Pot Creamed Cornadding butter to crockpot to make Crock Pot Creamed Corn
    Crock Pot Creamed Corn in the potCrock Pot Creamed Corn in the pot
    adding cheese to Crock Pot Creamed Cornadding cheese to Crock Pot Creamed Corn
    cooked Crock Pot Creamed Corn in the potcooked Crock Pot Creamed Corn in the pot

    Storing Creamed Corn

    Keep leftover slow cooker creamed corn in a covered container for up to 3 days. Reheat on the stovetop or in the microwave with a little milk to loosen the sauce.

    Freeze in quart-sized zippered bags for up to one month and reheat on low on the stovetop.

    More Slow Cooker Holiday Side Dishes

    Slow cookers are the perfect way to make extra space on the stovetop and in the oven!

    Did you make this Crock Pot Creamed Corn? Be sure to leave us a rating and a comment below!

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    Crock Pot Creamed Corn in the pot with a spoonCrock Pot Creamed Corn in the pot with a spoon

    5 from 22 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Crock Pot Creamed Corn

    This Crock Pot Creamed Corn is cheesy, creamy, and has just the right touch of spice, making it the perfect side dish for your holiday table.

    Prep Time 15 minutes

    Cook Time 2 hours 5 minutes

    Total Time 2 hours 20 minutes

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    • If using jalapeno, melt 1 tablespoon of butter in a skillet over medium heat. Add jalapeno and cook until tender. If not using jalapeno, add 1 tablespoon of butter to the slow cooker.

    • Combine 1 cup of corn with milk and cream cheese in the blender. Blend until smooth.

    • Add the cream cheese mixture, remaining corn kernels, jalapenos, salt, pepper, and garlic powder to a 4 qt. slow cooker. Mix well.

    • Turn the slow cooker on to high and cook on high for 2-3 hours (or on low for 4-5 hours) or until melted and creamy.

    • Stir in remaining butter and cheddar cheese and cook for an additional 5-10 minutes.

    The blending is optional but will make a creamier dish. If preferred, this can be partially blended with an immersion blender after cooking.
    Diced jalapeno can be combined with the sauce mixture in Step 3 or it can be set aside and used as a garnish at the end.
    Mild chiles can be substituted for jalapenos if preferred.
    Crumbled bacon can be added before serving.
    Crock Pot creamed corn can be stored in an airtight container in the fridge for up to 3 days. Reheat on the stovetop. 
    Freeze in a zip-top bag for up to 4 weeks, reheat on the stovetop from frozen on low heat. 

    Serving: 0.5cup | Calories: 222 | Carbohydrates: 23g | Protein: 7g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 36mg | Sodium: 388mg | Potassium: 317mg | Fiber: 3g | Sugar: 1g | Vitamin A: 450IU | Vitamin C: 8mg | Calcium: 112mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Side Dish, Slow Cooker
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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    Holly Nilsson

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  • Banana Bars with Cream Cheese Frosting

    Banana Bars with Cream Cheese Frosting

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    If you’ve got ripe bananas, you’ll definitely want to make these banana bars.

    Soft, moist and delicious, this recipe is packed with banana and pecan flavor and topped with my favorite buttery cream cheese frosting.

    banana bars on a platebanana bars on a plate

    This recipe has been sponsored by Challenge Butter.

    • They have lots of banana flavor and topped with my absolute favorite cream cheese frosting recipe.
    • Butter gives the perfect texture, while bananas keep them moist.
    • They’re easy to make and use basic staple ingredients.
    • They keep well, and banana bars can be frozen.
    flour , sugar , baking soda , cinnamon , pecans in bowls with bananas , eggs , lemon , milk and butter with labels to make Banana Bars with Cream Cheese Frostingflour , sugar , baking soda , cinnamon , pecans in bowls with bananas , eggs , lemon , milk and butter with labels to make Banana Bars with Cream Cheese Frosting

    What You Need To Make Banana Bars 

    Bananas: For best results, use brown bananas. Ripe bananas have lots of black spots and natural sugars. If the bananas are ripe and you’re not ready to bake, peel and freeze them.

    Butter: Use high-quality unsalted butter, like Challenge butter. It is made from simple ingredients and creates the perfect crumb in these bars (and the best frosting).

    Dry Ingredients: All-purpose flour is the base, and sugar adds sweetness and creates a perfect texture.

    Add-ins: I love pecans with bananas, but feel free to replace them with walnuts or chopped slivered almonds. Mini chocolate chips can be used in place of nuts.

    Cream Cheese Frosting: Cream cheese and butter should be at room temperature for a smooth frosting. If desired, replace it with either coconut frosting or chocolate buttercream frosting.

    dry ingredients in a bowl and adding butter to sugar to make Banana Bars with Cream Cheese Frostingdry ingredients in a bowl and adding butter to sugar to make Banana Bars with Cream Cheese Frosting
    wet ingredients in a bowl to make Banana Bars with Cream Cheese Frostingwet ingredients in a bowl to make Banana Bars with Cream Cheese Frosting
    adding dry ingredients together to make Banana Bars with Cream Cheese Frostingadding dry ingredients together to make Banana Bars with Cream Cheese Frosting
    adding pecans and flour to bowl to make Banana Bars with Cream Cheese Frostingadding pecans and flour to bowl to make Banana Bars with Cream Cheese Frosting

    How to Make Banana Bars

    1. Mix dry ingredients in a bowl.
    2. Cream the butter & sugar in a separate bowl until fluffy. Add the bananas & remaining wet ingredients.
    3. Combine the wet and dry ingredients.
    4. Spread the batter into a baking pan and bake (recipe below).
    cake baked in a pan to make Banana Bars with Cream Cheese Frostingcake baked in a pan to make Banana Bars with Cream Cheese Frosting

    Cream Cheese Frosting

    1. Combine all ingredients except powdered sugar with a hand mixer (recipe below).
    2. Slowly mix in powdered sugar & milk as needed.
    3. Spread over cooled banana bars, cut, & serve.
    Banana Bars with Cream Cheese Frosting in the panBanana Bars with Cream Cheese Frosting in the pan

    Storing Banana Bars

    • Keep banana bars in a covered container in the fridge for up to 4 days.
    • Freeze portions on a baking sheet, wrap individually, and freeze for up to 4 weeks.
    • Make the bars ahead of time and freeze the whole sheet (uncut) wrapped in plastic for up to 1 month.
    • Unwrap and thaw at room temperature.

    Got Bananas?

    Did you make these Banana Bars with Cream Cheese Frosting? Leave us a comment and a rating below.

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    5 from 28 votes↑ Click stars to rate now!
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    Banana Bars with Cream Cheese Frosting

    Decadent banana bars with cream cheese frosting are a moist and tender dessert with a creamy sweet topping.

    Prep Time 20 minutes

    Cook Time 40 minutes

    Total Time 1 hour

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    To Make The Banana Bars

    • Preheat the oven to 350°F. Grease a 9×13 pan.

    • Mix flour, baking soda, cinnamon and salt in a bowl and set aside.

    • Cream butter and sugar with hand mixer until fluffy.

    • Add eggs, milk, mashed banana, & lemon juice. Mix well.

    • Stir the flour mixture and chopped nut into the wet mixture.

    • Spread into the prepared pan and bake for 20 to 25 minutes or until a toothpick comes out clean. Cool completely.

    Cream Cheese Frosting

    • While the bars are cooling, beat cream cheese and butter with a hand mixer until fluffy. Mix in vanilla and a pinch of salt.

    • Add powdered sugar, a bit at a time, until incorporated. Spread over the banana bars and serve.

    Store Banana Bars in the fridge in an airtight container for up to 4 days. 

    Calories: 388 | Carbohydrates: 50g | Protein: 4g | Fat: 20g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 288mg | Potassium: 111mg | Fiber: 1g | Sugar: 36g | Vitamin A: 587IU | Vitamin C: 1mg | Calcium: 35mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Cake, Dessert
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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    moist and decadent Banana Bars with Cream Cheese Frosting with writingmoist and decadent Banana Bars with Cream Cheese Frosting with writing
    Banana Bars with Cream Cheese Frosting and banana slices on top with a titleBanana Bars with Cream Cheese Frosting and banana slices on top with a title
    Banana Bars with Cream Cheese Frosting in the pan and plated with writingBanana Bars with Cream Cheese Frosting in the pan and plated with writing

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    Holly Nilsson

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  • Christina Tosi and Boka Will Finally Bring Milk Bar to Chicago

    Christina Tosi and Boka Will Finally Bring Milk Bar to Chicago

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    In hindsight, Tuesday morning’s news that Milk Bar would finally arrive in Chicago shouldn’t be a surprise. A release blasted the news nationwide, an announcement befitting of Tosi’s stature. Milk Bar will take over the corner cafe in the Hoxton Chicago lobby at 200 N. Green Street sometime this winter.

    For years, superstar baker Christina Tosi has teased Chicagoans as her crew at Milk Bar searched for a space. Milk Bar held pop-ups featuring the confection formerly known as Crack Pie — renamed in 2019 to the more pleasant Milk Bar Pie. As the furor over expansion cooled during the pandemic with the restaurant industry battling for survival, Milk Bar quietly set up a ghost bakery in Chicago where locals could order baked goods for delivery.

    In a competitive market, Milk Bar protected its brand. They sued the owners of a River North venue in 2019, JoJo’s Milk Bar arguing the name confused customers into thinking the two were associated. JoJo’s ultimately rebranded to JoJo’s Shake Bar to avoid trademark infringement.

    Milk Bar’s official arrival comes in the form of a partnership with Boka Restaurant Group, which manages Hoxton’s food and beverage operations. Boka has two restaurants in the hotel, Chris Pandel’s Cira on the first floor and Stephanie Izard’s Cabra on the rooftop, with a basement bar, Lazy Bird.

    Cookies, cakes, pies, and truffles are some of Milk Bar’s offerings.
    Milk Bar

    Milk Bar

    Milk Bar’s soft-serve ice cream is also available.
    Milk Bar

    The Milk Bar menu will include cookies in flavors like cornflake chocolate chip marshmallow, confetti, and blueberry and cream. Look for cake truffles, and whole cakes and pies also available in slices. Soft-serve ice cream, like the popular cereal milk, milkshakes, and Milk Bar breads are also planned.

    Founded in 2008, the chain counts 12 locations in Boston, LA, Las Vegas, New York, and Washington, D.C. Tosi is from Cleveland, and Chicago marks Milk Bar’s first shop in the Midwest. They’ve opened in hotels before including at the Ace in New York.

    Milk Bar will also pander to locals; the release teases a Chicago-style hot dog iteration of their stuffed bagel specialty, called a Bagel Bomb. There’s also an upcoming cookie collaboration with a mysterious Chicago institution.

    Boka and Tosi make for a powerful duo, one capable of opening opportunities not available to most. Chicago has no shortage of bakeries. Good Ambler, the bakery cafe run by the owners of Thalia Hall, is a few doors north of the Hoxton. Another national favorite, Levain — a New York-based chain known for its chunky cookies — debuted in Chicago in 2022 around the corner on Randolph Restaurant Row. Meanwhile, the space that once housed another bakery, Sugargoat, the sweet emporium from Boka partner Izard, remains vacant. At the Hoxton, Milk Bar will take advantage of hotel guests, which might limit competition and the surrounding impact. Milk Bar will also team with third-party delivery services.

    The expansion is reminiscent of another national brand, Jeni’s Splendid Ice Creams — which has a nearby location on Randolph. Like Tosi, Jeni Britton Bauer is from Ohio (Columbus). Both Jeni’s and Milk Bar routinely draw long lines outside their stores. The two are also James Beard Award winners. Tosi has a pair of medallions, winning Rising Chef of The Year in 2012 and Oustanding Pastry Chef in 2015 while working for Momofuku in New York.

    Milk Bar at the Hoxton, 200 N. Green Street, planned for a winter opening.

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    Ashok Selvam

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  • Apple Muffins

    Apple Muffins

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    Sugar and spice, and everything nice, that’s what these apple muffins are made of.

    With both white and whole wheat flour, this apple cinnamon muffin recipe is packed with flavor and they smell as delicious as apple pie.

    stack of Apple Muffins with a bite taken out of one
    • Warm and sweet with a hint of spice, these muffins are so comforting.
    • Apple adds a fresh, sweet, and fruity flavor that is irresistible.
    • There are undertones of buttery richness, making them moist and tender.
    • A slight touch of lemon adds a bright and lemony flavor.
    milk , sugar , flour , lemon , salt , apple pie spice , egg , vanilla , apples , baking soda , and brown sugar with labels to make Apple Muffins

    What You’ll Need for Apple Muffins

    • Apples: Choose apples that are tart and firm, such as Granny Smiths. Other great options include Pink Lady, Honeycrisp, or Fuji.
      PRO TIP: Peeling the apples isn’t necessary however I do prefer the texture with peeled apples.
    • Flour: I use a combination of all-purpose flour and whole wheat flour in this recipe. You can use only all-purpose flour if preferred.
    • Sugar: Brown and white sugar add sweetness and give these muffins the perfect texture.
    • Baking soda: Baking soda helps the muffins rise.
    • Spices: I love the fragrant combination of cinnamon and apples. Buy a store-bought apple spice or try this homemade apple pie spice, which can be used all Fall long in baked oatmeal or apple crumble.
    • Butter: I use unsalted butter, if using salted, skip the butter in the recipe.
    wet ingredients in a bowl to make Apple Muffins
    adding wet ingredients to dry ingredients to make Apple Muffins
    Apple Muffins in the muffin tin before baking

    How to Make Apple Muffins

    1. Prepare apples (recipe below).
    2. Whisk dry ingredients. Add apple pieces and toss.
    3. Mix the wet ingredients in another bowl. Add the dry mixture.
    4. Mix. Add to muffin tins. Bake.
    baked Apple Muffins in a muffin tin

    Keeping Muffins Fresh

    Store apple muffins at room temperature or in the refrigerator in a covered container for up to a week. Enjoy them as-is or warm them in the microwave if desired.

    Freeze muffins on a sheet pan to prevent them from sticking together. Transfer them to a zippered bag and freeze for up to 3 months.

    More Amazing Muffins

    Did you make these Apple Muffins? Leave us a rating and a comment below.

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text
    plate of cinnamon Apple Muffins with a bite taken out of one

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    Apple Muffins

    Moist and sweet apple muffins have all the perfect Fall flavors.

    Prep Time 20 minutes

    Cook Time 25 minutes

    Total Time 45 minutes

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    • Preheat the oven to 375°F. Line a muffin tin with muffin liners.

    • Peel the apples and cut into ½-inch pieces.

    • In a large bowl, combine flour, whole wheat flour, baking soda, apple pie spice, and salt. Whisk to combine. Add the apples and gently toss to coat. Set aside.

    • In a medium bowl whisk egg, milk, melted butter, lemon juice, vanilla, brown sugar, and white sugar.

    • Add the wet mixture to the flour mixture and mix with a spoon just until combined.

    • Divide over the muffin wells.

    • Bake for 18-22 minutes or until a toothpick comes out clean. Cool on a wire rack.

    Lemon juice can be replaced with white vinegar or apple cider vinegar if needed.
    Leftovers will keep in an airtight container in the refrigerator for 1 week and in the freezer for 3 months. 

    Calories: 248 | Carbohydrates: 40g | Protein: 4g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.3g | Cholesterol: 35mg | Sodium: 206mg | Potassium: 120mg | Fiber: 2g | Sugar: 21g | Vitamin A: 310IU | Vitamin C: 2mg | Calcium: 44mg | Iron: 1mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Breakfast, Dessert, Muffins
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

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    Apple Muffins on a plate and close up photo of a muffin with a bite taken out and a title

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    Holly Nilsson

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