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  • Pumpkin Waffles

    Pumpkin Waffles

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    Add a fall twist to your everyday waffle recipe with pumpkin waffles!

    Fluffy, moist, and full of warm spices, pumpkin waffles are ready in minutes. They’re the perfect cozy family breakfast.

    pouring syrup over Pumpkin Waffles
    • Each bite of these waffles is filled with warm and cozy spices.
    • They’re easy to make and reheat well for quick breakfasts throughout the week.
    • Pumpkin puree, along with basic pantry ingredients, makes these extra moist and delicious.
    flour , vanilla , brown sugar , milk , baking powder , butter , salt , eggs , pumpkin pie spice and pumpkin puree with labels to make Pumpkin Waffles

    Ingredients for Pumpkin Waffles

    Dry Ingredients: Flour, sugar, baking powder, and salt are the basics of a waffle recipe. Feel free to use a gluten-free blend and sugar substitute if desired. Simply follow package conversion rates.

    Wet Ingredients: Pumpkin puree, milk, eggs, and butter add flavor and give waffles their crispy edges and delicious pumpkin flavor.

    Pumpkin: Check the label on the pumpkin and be sure it’s puree and not filling, which is for pies and has added sugar and seasonings. Use leftover pumpkin puree for apple pumpkin butter or overnight oats.

    Seasonings: Buy it or make a jar of homemade pumpkin spice to use all season long.

    Variations

    • Stir a tablespoon of chia or flaxseed into the batter for a little boost of extra nutrition, or try using white whole wheat flour for extra fiber.
    • Freshly chopped strawberries, apples, or blueberries add fresh flavor and color.
    • Mini chocolate chips, peanut butter, or butterscotch chips are fun for birthday or dessert waffles.

    How to Make Pumpkin Waffles

    1. Whisk dry ingredients together in a large mixing bowl.
    2. Mix the remaining ingredients in a separate bowl.
    3. Gently fold the wet ingredients into the dry until just combined.
    4. Add waffle batter to a preheated waffle iron and cook (recipe below).

    Perfect Toppings for Pumpkin Waffles

    Top pumpkin waffles with a dusting of powdered sugar, fresh fruit, chopped walnuts or pecans, butter, or warmed maple syrup. Add a drizzle of caramel sauce or a smear of homemade Nutella. Add a dollop of whipped cream and sprinkle with a pinch of ginger or nutmeg.

    Pumpkin Waffles with pecans

    Leftover Waffles?

    Keep leftover pumpkin waffles in a covered container in the refrigerator for up to one week. Reheat them by popping them in the toaster, air fryer, or microwave.

    Freeze waffles between sheets of parchment paper, and place them in a zippered freezer bag. They will stay fresh for up to 6 months. Pop one or two frozen waffles in the toaster or toaster oven for a quick morning pick-me-up!

    Pumpkin Favorites

    Did you make these Pumpkin Waffles? Leave a comment and a rating below!

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    pouring syrup over Pumpkin Waffles

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    Pumpkin Waffles

    Pumpkin waffles bring a taste of Autumn to the breakfast table.

    Prep Time 10 minutes

    Cook Time 12 minutes

    Total Time 22 minutes

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    • Preheat the waffle maker according to the manufacturer’s directions (or to 400°F).

    • In a large bowl whisk together flour, brown sugar, pumpkin pie spice, baking powder, and salt. Set aside.

    • In a medium bowl mix pumpkin, milk, eggs, melted butter, and vanilla.

    • Add the wet ingredients to the dry ingredients and stir just until combined.

    • Drop by large spoonfuls onto greased waffle iron until most of the wells are covered. Close the lid and cook for about 3 to 5 minutes or until golden brown.

    If using salted butter, skip the salt in this recipe.
    To keep warm if making batches: Preheat the oven to 225°F and place a baking pan in the oven. As the waffles are finished cooking, place them on the baking pan to stay warm while you finish the batch.

    Calories: 206 | Carbohydrates: 29g | Protein: 5g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 63mg | Sodium: 105mg | Potassium: 257mg | Fiber: 2g | Sugar: 9g | Vitamin A: 5056IU | Vitamin C: 1mg | Calcium: 101mg | Iron: 2mg

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

    Course Breakfast
    Cuisine American
    plated Pumpkin Waffles with syrup and a title
    Pumpkin Waffles with warm spices and writing
    homemade Pumpkin Waffles on a plate with a title
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    Holly Nilsson

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  • Scalloped Potatoes Recipe

    Scalloped Potatoes Recipe

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    Scalloped Potatoes are an easy classic recipe, perfect for your Easter dinner, Christmas, Thanksgiving, or even Sunday dinner.

    In this classic side dish, thinly sliced potatoes and onions are layered in an easy homemade cream sauce and baked until tender, golden, and bubbly.

    baked scalloped potatoes in dish with herbs

    What are Scalloped Potatoes? Said to have originated in England, the word ‘scallop’ refers to how the potato is sliced. Thin and uniformly cut potatoes are layered in a casserole dish, covered with a seasoned onion cream sauce, and baked. The result is this savory scalloped potato recipe! While traditional scalloped potatoes do not have cheese, we sometimes add a little bit.

    • Nothing says comfort food like a perfect scalloped potatoes recipe.
    • Tested and perfected, this recipe has thousands of 5-star reviews!
    • This recipe is homemade from scratch for the best flavor.
    • It’s easy to prepare with simple ingredients.

    Ingredients for Scalloped Potatoes

    • PotatoesThin-skinned potatoes such as Yukon gold potatoes or red potatoes are my first choice as they don’t require peeling, and they hold their shape well. Russet potatoes or Idaho potatoes can be used and taste great; however, they tend to break apart.
    • Onions: Onion is a traditional ingredient in a classic scalloped potato recipe like this one. I soften it in butter to bring out the natural sweetness.
    • Sauce: The sauce for these scalloped potatoes is quick to make. Flour, butter, and milk give it a creamy texture while broth adds a boost of flavor.
    • Seasonings: Simple seasonings are all that’s needed, including salt, pepper, onion, and garlic.

    Variations

    • Cheese: To add cheese to scalloped potatoes, remove the sauce from the heat and stir in up to 2 cups of shredded cheese. Sharp cheddar cheese is a great option.
    • Herbs: Add ½ teaspoon of dried thyme, crushed rosemary, or 1 tablespoon fresh parsley or chives.
    Sauce being poured over sliced potatoes in a casserole dish

    How to Make Scalloped Potatoes

    Making scalloped potatoes from scratch takes time but is relatively easy.

    1. Slice potatoes: Thinly slice the potatoes (a mandoline is helpful if you have one).
    2. Prepare sauce: Prepare the homemade sauce according to the recipe below.
    3. Assemble: Layer the potatoes and sauce in a baking dish.
    4. Bake: Cover and bake. Uncover and bake a bit more; this step creates a delicious golden brown topping on the scalloped potatoes.

    Scalloped potatoes will hold their heat for a long time, so they can be prepared early if needed.

    Be sure to let them cool for 20 minutes before serving to allow the sauce to thicken.

    A pan of raw scalloped potatoes with parsley on the side

    Tips for Perfect Scalloped Potatoes

    • Slice the potatoes evenly to ensure the scalloped potatoes cook evenly
    • To make prep easy, use a mandoline. You can get them for around $25.
    • If adding cheese to the sauce (which will actually make these into Potatoes Au Gratin), remove the sauce from the stove and stir in up to 2 cups of shredded cheese.
    • Season the potatoes with salt and pepper between layers.
    • Cover with foil while the potatoes bake so the steam cooks them a bit faster. Uncover towards the end of cooking for a gold brown top.
    An overhead image of a pan of baked scalloped potatoes with parsley

    To Prepare Scalloped Potatoes Ahead of Time

    To prepare this scalloped potato recipe ahead of time, partially bake them as directed below.

    1. Prepare as directed in the recipe below and bake the dish covered for 50-60 minutes.
    2. Remove from the oven and cool completely on the counter (leave them covered, the steam will help to finish cooking).
    3. Cover tightly and refrigerate for up to 48 hours. On the day of serving, remove from the fridge at least 30 minutes before baking. Bake uncovered for about 35 to 40 minutes or until heated through.

    More Cozy Potato Recipes

    This scalloped potato recipe is at the top of our list for holidays (especially paired with ham). Here are more favorites.

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    baked scalloped potatoes in dish with herbs

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    Scalloped Potatoes Recipe

    Scalloped Potatoes are the perfect potato casserole! Tender potatoes in a creamy onion sauce baked to golden perfection.

    Prep Time 25 minutes

    Cook Time 1 hour 20 minutes

    Resting time 15 minutes

    Total Time 1 hour 45 minutes

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    • Preheat the oven to 350˚F. Grease a 9×13-inch baking dish and set aside.

    • To make the sauce, in a large saucepan, melt the butter over medium-low heat. Add the onion and garlic and cook until the onion begins to soften, about 3 to 4 minutes. Stir in the flour and cook for 2 minutes more. 

    • Combine the milk and broth. Add mixture, a little bit at a time, whisking after each addition. The mixture will be very thick at first, continue addomg in a little bit of liquid at a time, whisking until smooth.

    • Once all of the liquid has been added, increase the heat to medium and bring to a boil while whisking.  Stir in ½ teaspoon salt and ⅛ teaspoon pepper and let it boil for 1 minute.

    • To assemble the potatoes, layer ⅓ of the potatoes in the prepared dish and season with ¼ teaspoon salt and ⅛ teaspoon pepper. Pour ⅓ of the cream sauce over top. 

    • Repeat the layers, including salt and pepper, ending with sauce over the final layer of potatoes. Cover tightly with aluminum foil and bake for 45 minutes.

    • Uncover and bake for an additional 35-45 minutes or until golden brown and potatoes are tender. Broil for 3-4 minutes if desired.

    • Allow the potatoes to rest for at least 15 minutes before serving.

    Potatoes: Use thin skinned white, yellow, or red skinned potatoes. If using Russets or baking potatoes, they should be peeled. Russets will taste great but are starchy may not hold their shape as well as waxy potatoes.  Cheese: If desired, up to 2 cups of shredded cheese can be added to the sauce after it has boiled. Do not boil the cheese, or it may separate. Herbs such as fresh thyme or minced rosemary can be added if desired.  Make ahead: This scalloped potato recipe can be prepared up to 48 hours ahead of time.
    1. Prepare the potatoes as directed in the recipe.
    2. Bake the dish covered for 50-60 minutes.
    3. Remove from the oven and cool completely on the counter (leave them covered, the steam will help to finish cooking). Cover and refrigerate.
    4. On the day of serving, remove from the fridge at least 30 minutes before baking. Bake uncovered for about 35 to 40 minutes or until heated through.
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    Calories: 286 | Carbohydrates: 39g | Protein: 9g | Fat: 11g | Saturated Fat: 7g | Cholesterol: 30mg | Sodium: 484mg | Potassium: 1122mg | Fiber: 6g | Sugar: 5g | Vitamin A: 465IU | Vitamin C: 30.8mg | Calcium: 179mg | Iron: 7.7mg

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

    Course Side Dish
    Cuisine American

    What is the Difference Between Scalloped and Au Gratin Potatoes?

    Potatoes au Gratin are also called cheesy potatoes because the white sauce is actually a cheese sauce (and they often have cheese sprinkled between the layers and/or breadcrumb topping).

    This scalloped potato recipe can (of course) be topped with cheese or have cheese added in but sometimes I love the simplicity in this recipe without cheese. The sweetness of the onions and milk is the perfect addition to these sliced potatoes!

    Can You Freeze Scalloped Potatoes?

    These potatoes will keep in the fridge for about 4 days and reheat well in the microwave, oven or in a frying pan! If you want to freeze them longer, yes, scalloped potatoes can be frozen!

    Almost any casserole dish can be frozen perfectly with a little know-how. If making a freezer meal, the best way to freeze scalloped potatoes is to not fully cook them all way, but leave them a little undercooked.  Then, once they are cooled in the fridge, portion them out the way you want to and wrap carefully before putting in the freezer. To reheat, simply thaw and finish the cooking until the potatoes are tender again!

    While that’s a great option, most often we want to freeze leftovers. In this case, these scalloped potatoes freeze well, although I do find they sometimes break apart a bit when reheated but they still taste great!

    REPIN this Fantastic Casserole

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  • What About Animal Protein and Vegetarians’ Stroke Risk?  | NutritionFacts.org

    What About Animal Protein and Vegetarians’ Stroke Risk?  | NutritionFacts.org

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    Might animal protein-induced increases in the cancer-promoting growth hormone IGF-1 help promote brain artery integrity? 

    In 2014, a study on stroke risk and dietary protein found that greater intake was associated with lower stroke risk and, further, that the animal protein appeared particularly protective. Might that help explain why, as shown in the graph below and at 0:31 in my video Vegetarians and Stroke Risk Factors: Animal Protein?, vegetarians were recently found to have a higher stroke rate than meat eaters?

    Animal protein consumption increases the levels of a cancer-promoting growth hormone in the body known as IGF-1, insulin-like growth factor 1, which “accelerates the progression of precancerous changes to invasive lesions.” High blood concentrations are associated with increased risks of breast, colorectal, lung, and prostate cancers, potentially explaining the association between dairy milk intake and prostate cancer risk, for example. However, there are also IGF-1 receptors on blood vessels, so perhaps IGF-1 promotes cancer and brain artery integrity.

    People who have strokes appear to have lower blood levels of IGF-1, but it could just be a consequence of the stroke rather than the cause. There weren’t any prospective studies over time until 2017 when researchers found that, indeed, higher IGF-1 levels were linked to a lower risk of stroke—but is it cause and effect? In mice, the answer seems to be yes, and in a petri dish, IGF-1 appears to boost the production of elastin, a stretchy protein that helps keep our arteries elastic. As you can see in the graph below and at 1:41 in my video, higher IGF-1 levels are associated with less artery stiffness, but people with acromegaly, like Andre the Giant, those with excessive levels of growth hormones like IGF-1, do not appear to have lower stroke rates, and a more recent study of dietary protein intake and risk of stroke that looked at a dozen studies of more than half a million people (compared to only seven studies with a quarter million in the previous analysis), found no association between dietary protein intake and the risk of stroke. If anything, dietary plant protein intake may decrease the risk of stroke. 

    However, those with high blood pressure who have low IGF-1 levels do appear to be at increased risk of developing atherosclerosis, which is the thickening of the artery walls leading up to the brain, but no such association was found in people with normal blood pressure. So, there may be “a cautionary lesson for vegans” here. Yes, a whole food, plant-based diet “can down-regulate IGF-1 activity” and may slow the human aging process, not to mention reduce the risk of some of the common cancers that plague the Western world. But, “perhaps the ‘take-home’ lesson should be that people who undertake to down-regulate IGF-1 activity [by cutting down on animal protein intake] as a pro-longevity measure should take particular care to control their blood pressure and preserve their cerebrovascular health [the health of the arteries in their brain] – in particular, they should keep salt intake relatively low while insuring an ample intake of potassium” to keep their blood pressures down. So, that means avoiding processed foods and avoiding added salt, and, in terms of potassium-rich foods, eating beans, sweet potatoes, and dark-green leafy vegetables. 

    Might this explain the higher stroke risk found among vegetarians? No—because dairy and egg whites are animal proteins, too. Only vegans have lower IGF-1 levels in both men and women, so low levels of IGF-1 can’t explain why higher rates of stroke were found in vegetarians. Then what is it? I think the best explanation for the mystery is something called homocysteine, which I cover next. 

    If you aren’t familiar with IGF-1, my videos Flashback Friday: Animal Protein Compared to Cigarette Smoking and How Not to Die from Cancer are good primers. 

    Beyond eating a plant-based diet, how else can we lower our blood pressure? Check out the chapter of hypertension in my book How Not to Die at your local public library. 

    This is the eighth video in a 12-part series on vegetarians’ stroke risk. If you missed any of the previous ones, check out the related posts below.

    Coming up, we turn to what I think is actually going on:

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    Michael Greger M.D. FACLM

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  • Easy Chicken Divan

    Easy Chicken Divan

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    Chicken Divan is one of our favorite go-to dinner options, and it couldn’t be more delicious.

    In this quick casserole, chicken and broccoli are smothered in a rich and creamy sauce and baked until all warm and bubbly.

    plated Easy Chicken Divanplated Easy Chicken Divan

    This Chicken Broccoli Divan recipe is an easy casserole that the whole family will love!

    • It’s quick to prep so it’s a perfect dinner option for busy weeknights.
    • I use broccoli in this chicken divan, but you can add other vegetables in place.
    • Leftover baked chicken breasts or rotisserie chicken turn this into a 30-minute meal.

    Served alongside a fresh green salad and some bread with homemade garlic butter, this is one meal your family will request over and over.

    Chicken Divan Ingredients

    Chicken: This recipe uses cooked chicken, so it’s great for leftovers or rotisserie chicken (or even leftover roast turkey). If needed, you can use poached chicken.

    Broccoli: Fresh or frozen broccoli can be used. I prefer the texture of steamed fresh broccoli florets; however, frozen can be used.

    Sauce: Chicken Divan sauce is a shortcut sauce made with condensed mushroom soup, sour cream, milk, and seasonings. While some recipes use mayonnaise, I prefer the lighter flavor and texture of sour cream.

    Cheese: I add cheddar cheese to the mix and on top for great flavor.

    Topping: Butter and Panko breadcrumbs give this Chicken Divan casserole a little crunch. No Panko? Try seasoned bread crumbs or crushed Ritz crackers instead!

    Variations

    • Veggies: You can add cauliflower, asparagus, or your favorite veggie.
    • Seasonings: Change the seasonings and add your favorite herbs, I love to add ½ teaspoon curry powder.
    • Soup: Any “cream of” soup will work in this recipe, including cream of chicken soup.
    • From scratch: For a from-scratch version, make your own homemade condensed soup.
    Ingredients for Chicken Divan in a casserole dishIngredients for Chicken Divan in a casserole dish

    How To Make Chicken and Broccoli Divan

    This is a really simple casserole recipe, we love to serve it with rice or egg noodles.

    1. Steam broccoli: Steam the broccoli until tender-crisp (it will cook more in the oven). Drain it very well.
    2. Mix sauce: Combine the divan sauce ingredients (recipe below). Add the chicken and broccoli.
    3. Bake: Transfer the mixture to a baking dish and top with breadcrumbs. Bake until browned.
    Casserole dish of Chicken Divan with forkCasserole dish of Chicken Divan with fork

    Serving and Storage

    I serve Chicken Divan with rice, egg noodles or creamy mashed potatoes.

    Leftovers can be stored in the fridge for up to 4 days. Chicken Divan reheats and freezes well. Add a splash of milk for reheating if needed.

    More Easy Chicken Casserole Recipes

    Did your family enjoy this Chicken Divan recipe? Leave us a rating and a comment below.

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    Easy Chicken Divan

    Chicken Divan is a comforting casserole of tender chicken and broccoli in a rich, creamy sauce, perfect for any family dinner.

    Prep Time 15 minutes

    Cook Time 20 minutes

    Total Time 35 minutes

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    • Preheat the oven to 400°F.

    • Bring a large pot of water to a boil. Add the broccoli and cook for 2-3 minutes or until tender-crisp. Drain well and set aside.

    • In a medium bowl, combine 1 cup cheddar cheese, condensed soup, sour cream, milk, garlic powder, onion powder, dry mustard, pepper, and seasoned salt.

    • Stir in drained broccoli and chicken. Transfer the mixture to a 9×13 casserole dish. Top with remaining cheese.

    • In a small bowl, mix the butter and breadcrumbs. Sprinkle the topping over the chicken mixture.

    • Bake for 18-20 minutes, or until the breadcrumbs are lightly browned and the mixture is bubbly and hot.

    • Serve over rice, noodles, or mashed potatoes, as desired.

    Broccoli: Cook the broccoli just until tender crisp, as it will cook a bit more in the oven. Drain well so the sauce doesn’t get watery. 
    Frozen broccoli: Frozen broccoli can be used however the texture is a bit softer. Cook according to package directions and drain well.
    Store leftover chicken divan in an airtight container in the refrigerator for up to 4 days. Reheat with a bit of milk on the stovetop or in the microwave. 

    Calories: 399 | Carbohydrates: 17g | Protein: 32g | Fat: 23g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 104mg | Sodium: 791mg | Potassium: 685mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1275IU | Vitamin C: 101mg | Calcium: 326mg | Iron: 2mg

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

    Course Casserole, Chicken, Main Course
    Cuisine American
    casserole dish of Easy Chicken Divan with a titlecasserole dish of Easy Chicken Divan with a title
    warm and bubbly Easy Chicken Divan with writingwarm and bubbly Easy Chicken Divan with writing
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    Holly Nilsson

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  • Sausage Gravy Recipe

    Sausage Gravy Recipe

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    Sausage gravy is an all-time family favorite.

    In this easy recipe, sausage is browned and then simmered in a creamy white gravy—the ultimate comfort food.

    This is the best gravy for spooning over buttermilk biscuits, fries, and more.

    pan of The Best Sausage Gravy Recipe
    • It’s super easy to make with just a handful of ingredients and minimal prep.
    • Sausage gravy is rich and savory with lots of flavor.
    • It needs just one pan, so cleanup is easy!

    Ingredients for Sausage Gravy

    • Sausage: I use breakfast sausage because it has lots of flavor. I prefer pork sausage, but turkey sausage (or any variety you love) also works. If using sausage links, remove the casings.
    • Butter: In addition to the sausage drippings, use salted butter or replace it with bacon fat if you have it.
    • Flour: All-purpose flour thickens the gravy (this is a roux).
    • Seasoning: I prefer to keep sausage gravy simple and season with salt and pepper. You can add a pinch of sage or a sprinkle of red pepper flakes.
    Adding milk to sausage gravyAdding milk to sausage gravy

    How to Make Sausage Gravy

    1. Brown the sausage in a large skillet (recipe below).
    2. Add butter or bacon grease to the cooked sausage. Add the flour and cook for 2 minutes.
    3. Stir in milk slowly until thickened. Season with salt and black pepper.

    This homemade sausage gravy recipe is the ultimate comfort food. Spoon it over biscuits or fried chicken, or serve it with waffles or eggs.

    stirring sausage gravy with a wooden spoonstirring sausage gravy with a wooden spoon
    • Add the milk slowly over medium heat while stirring.
    • Make sure you use a seasoned sausage or add seasonings, including sage, salt, and pepper.
    • To make a good sausage gravy, you need fat, so don’t drain the sausage. Add in butter and/or bacon fat for great flavor.

    Serving Suggestions

    Sausage gravy is the perfect pairing with biscuits and more.

    Did you enjoy this Sauage Gravy Recipe? Be sure to leave a comment and rating below.

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    The Best Sausage Gravy Recipe

    Sausage gravy is the ultimate comfort food. Rich and creamy, this is perfect for spooning over morning biscuits, fries, and so much more.

    Prep Time 5 minutes

    Cook Time 10 minutes

    Total Time 15 minutes

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    Prevent your screen from going dark

    • In a large skillet, brown the sausage over medium-high heat, breaking it up with a wooden spoon until no pink remains. Do not drain the fat.

    • Add the butter or bacon fat and stir until melted. Add the flour and cook for 2 minutes more.

    • Add milk a little bit at a time, stirring after each addition.

    • Bring to a boil while stirring, reduce the heat to medium-low, and simmer until thickened and bubbly.

    • Taste and season with salt and pepper.

    You can use more or less milk to reach the desired consistency.
    We love the flavor of pork sausage, but you can substitute turkey sausage in this recipe. You may need to add extra butter or bacon grease if using a lean sausage.
    Store leftover sausage gravy in an airtight container for up to 4 days.
     

    Calories: 485 | Carbohydrates: 12g | Protein: 22g | Fat: 37g | Saturated Fat: 14g | Cholesterol: 103mg | Sodium: 807mg | Potassium: 469mg | Sugar: 7g | Vitamin A: 405IU | Vitamin C: 0.8mg | Calcium: 171mg | Iron: 1.6mg

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

    Course Dip, Sauce, Side Dish
    Cuisine American
    The Best Sausage Gravy Recipe with a titleThe Best Sausage Gravy Recipe with a title
    creamy and delicious The Best Sausage Gravy Recipe with a titlecreamy and delicious The Best Sausage Gravy Recipe with a title
    The Best Sausage Gravy Recipe in a pan with writingThe Best Sausage Gravy Recipe in a pan with writing
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    Holly Nilsson

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  • Corn Chowder Recipe

    Corn Chowder Recipe

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    This easy corn chowder recipe tastes like it’s been simmering all day, but it’s ready in minutes!

    Sweet corn and smoky bacon are simmered in a rich and creamy broth with tender potatoes, onions, and celery for a comforting and cozy chowder.

    Easy Homemade Corn Chowder on a spoon
    • It combines fresh (or frozen) corn with staple ingredients for a delicious chowder.
    • Corn chowder is comforting and wholesome for a quick meal anytime.
    • This versatile recipe is perfect for tossing in leftover chicken or veggies from the fridge.
    • Double up the recipe, it reheats well for quick meals.
    milk , broth , corn , cream , potato , onion , bay leaf , thyme , celery , bacon , salt and pepper with labels to make Easy Homemade Corn Chowder

    Ingredients for Corn Chowder

    Corn: Fresh, canned, or frozen corn can be used and makes this chowder sweet and flavorful along with the celery. If using frozen, add a few minutes to the cooking time.

    Potatoes: Potatoes make this chowder thick, creamy, cozy, and filling.

    Bacon: Bacon adds a smoky flavor and a little crispy crunch.

    Broth: Buy or make your own chicken broth. Broth combined with the milk and cream add a velvety consistency with savory flavor.

    Variations

    • To make a seafood chowder add shrimp or crab, a dash of homemade Old Bay seasoning, and a little Tabasco.
    • Sweet potatoes add healthy fiber and nutrients, but you can also use a can of drained and rinsed cannellini beans if desired.
    • Diced ham or slices of summer sausage are great options in place of bacon.

    How to Make Corn Chowder

    1. Fry bacon until crisp, remove, and drain. Saute onion and celery until tender.
    2. Simmer potato, seasonings, and broth. Stir in corn, milk, and cream and simmer until thickened.
    3. Blend some of the soup and return it to the pot. Garnish (recipe below) and serve.

    Serving Suggestions

    Easy Homemade Corn Chowder with smoky bacon

    Storing Leftover Corn Chowder

    Keep leftover corn chowder in a covered container in the refrigerator for up to 3 days. Reheat portions on the stovetop or in the microwave.

    To make in advance and freeze, prepare the recipe as indicated, but omit the dairy. Defrost in the refrigerator and reheat on the stovetop. Once the chowder is simmering, stir in the milk and cream.

    So Many Savory Soups

    Did you love this Corn Chowder Recipe? Leave a comment and rating below.

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    Corn Chowder Recipe

    This creamy corn chowder recipe combines crispy bacon, tender potatoes, and sweet corn in a rich, flavorful broth, perfect for a comforting and hearty meal.

    Prep Time 15 minutes

    Cook Time 30 minutes

    Total Time 45 minutes

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    • In a skillet, cook bacon until crisp. Set aside to drain, reserving 2 tablespoons of drippings.

    • In a large pot, heat the reserved drippings. Saute onion and celery over medium heat until tender, about 5 minutes.

    • Add potato, thyme, bay leaf, pepper, and chicken broth. Bring to a boil, then reduce heat, cover, and let simmer for 8 minutes or until potatoes are tender.

    • Add corn and simmer for 2 to 3 minutes for fresh corn, or 5 to 6 minutes for frozen corn.

    • Whisk together milk and cream, and add it to the soup mixture. Bring to a boil, stirring constantly. Reduce to a simmer for 2 minutes to thicken. Remove bay leaf and discard.

    • Remove 2 to 3 cups of soup and blend. Stir blended mixture back into the soup.

    • Remove the pot from heat and stir in half of the bacon. Ladle into bowls and garnish with remaining bacon and green onions.

    Store leftover corn chowder in the refrigerator for up to 3 days. Reheat on the stove or in the microwave. To freeze, prepare without dairy. Defrost, reheat, and add dairy when simmering.

    Calories: 246 | Carbohydrates: 30g | Protein: 9g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 34mg | Sodium: 457mg | Potassium: 562mg | Fiber: 3g | Sugar: 7g | Vitamin A: 632IU | Vitamin C: 16mg | Calcium: 82mg | Iron: 1mg

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

    Course Appetizer, Dinner, Lunch, Soup
    Cuisine American
    bowls of Easy Homemade Corn Chowder with a spoon and a title
    rich and creamy Easy Homemade Corn Chowder with writing
    Easy Homemade Corn Chowder in bowls with writing
    Easy Homemade Corn Chowder in bowls and close up in a spoon with a title

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    Holly Nilsson

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  • Cowboy Casserole

    Cowboy Casserole

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    Cowboys and cowgirls will giddy up to this meaty, cheesy, tot-filled casserole!

    Layers of seasoned beef, beans, corn, tater tots, and loads of melty cheese are all baked into this cowboy casserole.

    plated Cowboy Casserole with sour cream
    • Who doesn’t love cheesy tater tots, tender veggies, and taco meat all in one dish?
    • This kid-friendly dish is perfect for sleepovers and movie nights!
    • Larger families and those on a budget will appreciate a casserole that’s healthy, wholesome, and full of flavor!
    • Wrap up leftovers in tortillas for grab-and-go lunches!
    milk, cream of chicken soup , tater tots , beef , beans , cheese ,sour cream , corn , onion powder , taco seasonings with labels to make Cowboy Casserolemilk, cream of chicken soup , tater tots , beef , beans , cheese ,sour cream , corn , onion powder , taco seasonings with labels to make Cowboy Casserole

    Ingredients in Cowboy Casserole

    Ground Beef: Ground beef is seasoned with taco seasoning (I prefer homemade). You can use ground turkey in place.

    Soup: Cream of Chicken Soup adds a rich, savory flavor to this casserole. Cream of mushroom soup or cream of celery soup can also be used! Feel free to skip the can and make homemade condensed chicken soup.

    Vegetables: Corn adds a sweet and colorful touch to cowboy casserole, but any veggie will do, even a bag of frozen mixed veggies (no need to thaw)!

    Tater Tots: Tater tots, wedges, shoestring fries, diced potatoes, hashbrowns, and even leftover mashed potatoes can all be used in this recipe (be sure to use thawed potatoes).

    Cheese: I shred my own cheddar cheese, but any pre-shredded cheese blend will also work in this recipe.

    How to Make Cowboy Casserole

    1. Brown and season ground beef (recipe below).
    2. Stir in the beans and sauce ingredients.
    3. Add tater tots to a casserole dish, top with the beef mixture and the remaining tater tots.
    4. Top with cheese and bake until browned.
    Cowboy Casserole in the dish with a portion taken outCowboy Casserole in the dish with a portion taken out

    Storing Leftovers

    • Keep leftover cowboy casserole in an airtight container in the refrigerator for up to 4 days.
    • Reheat portions in the microwave or the stovetop. Reheat larger portions (or the entire casserole) in a crock pot.
    • Freeze portions in zippered bags for up to one month and thaw in the refrigerator overnight before reheating.

    More Ground Beef Casseroles

    Did your family enjoy this Cowboy Casserole? Leave us a comment and a rating below.

    plated Cowboy Casserole with sour creamplated Cowboy Casserole with sour cream

    Cowboy Casserole

    Cowboy casserole is a comforting, cheesy dish packed with spicy ground beef, tater tots, and hearty beans.

    Prep Time 15 minutes

    Cook Time 35 minutes

    Total Time 50 minutes

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    Prevent your screen from going dark

    • Preheat the oven to 375°F.

    • Heat a large skillet over medium-high heat, add the beef, and cook until no pink remains. Drain fat. Add the taco seasoning and cook 2 minutes more.

    • Add the beans, corn, soup, ½ cup cheese, milk, sour cream, onion powder and pepper to the beef and stir well to combine.

    • Grease a 9×13-inch casserole dish and add half of the tater tots. Spread the beef mixture over top.

    • Top with the remaining tater tots and sprinkle with remaining cheese.

    • Bake uncovered until browned and bubbly, 20-25 minutes.

    Store leftover casserole in the refrigerator for up to 4 days. Reheat in the oven or microwave until heated through. 

    Calories: 602 | Carbohydrates: 52g | Protein: 36g | Fat: 29g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 0.3g | Cholesterol: 95mg | Sodium: 1453mg | Potassium: 890mg | Fiber: 10g | Sugar: 3g | Vitamin A: 1119IU | Vitamin C: 10mg | Calcium: 348mg | Iron: 5mg

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

    Course Beef, Casserole, Dinner, Main Course
    Cuisine American
    slice of Cowboy Casserole on a plate with sour cream and a titleslice of Cowboy Casserole on a plate with sour cream and a title
    warm and hearty Cowboy Casserole on a plate with writingwarm and hearty Cowboy Casserole on a plate with writing
    baked Cowboy Casserole in the dish with a titlebaked Cowboy Casserole in the dish with a title
    Cowboy Casserole in the dish and plated with a titleCowboy Casserole in the dish and plated with a title

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    Holly Nilsson

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  • Chicken Noodle Casserole

    Chicken Noodle Casserole

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    Chicken noodle casserole is the ultimate cozy, cold-weather casserole that everyone wants to come home to.

    Tender pieces of cooked chicken are cooked with veggies and egg noodles in a creamy sauce baked under a crispy, cheesy topping.

    Chicken Noodle Casserole in the casserole dish with a spoonChicken Noodle Casserole in the casserole dish with a spoon
    • This chicken noodle casserole is made from scratch, yet it’s easy to make.
    • It’s made with ingredients you likely have on hand.
    • Use leftover cooked chicken and veggies from the fridge to stretch the budget.
    noodles , flour , peas , seasonings , cheese , onion , breadcrumbs , broth , carrot , celery , chicken , butter , cream cheese , salt and pepper with labels to make Chicken Noodle Casserolenoodles , flour , peas , seasonings , cheese , onion , breadcrumbs , broth , carrot , celery , chicken , butter , cream cheese , salt and pepper with labels to make Chicken Noodle Casserole

    Ingredients in Chicken Noodle Casserole

    Chicken: Rotisserie chicken is a great way to save time, but you can also bake chicken breasts or use leftovers.

    Vegetables: I use lots of veggies that add both nutrition and flavor. Celery, onions, carrots, and peas are the basics, but feel free to add what you love or have on hand. Frozen vegetables can be used in place.

    Noodles: This recipe uses egg noodles for the perfect texture. Other types of pasta can be used as well, be sure to check the notes because the amount will vary slightly.

    Sauce: The creamy sauce is both easy and delicious. Chicken broth adds flavor, and milk and cream cheese add a creamy texture.

    Topping: Panko and cheddar cheese are what you need for a perfectly browned topping that stays extra crispy even as leftovers.

    Variations

    • Broccoli, cauliflower, sliced mushrooms, or a bag of mixed veggies will add color and flavor to the chicken noodle casserole.
    • Short on time? Use a couple of cans of cream of chicken, cream of celery, or cream of mushroom soup in place of the milk and cream cheese.
    • You can also make a homemade breadcrumb topping or use crushed saltines or Ritz crackers.

    How to Make Chicken Noodle Casserole

    Chicken and noodle casserole is the ultimate cozy, cold-weather casserole that everyone wants to come home to.

    1. Soften veggies: Cook the veggies until tender. Add flour and seasonings.
    2. Make sauce: Whisk in the milk and broth and cook until thickened. Stir in cheese.
    3. Combine: Combine cooked noodles, vegetables, and chicken. Spread into a prepared casserole dish.
    4. Bake: Add the buttery Panko topping and bake (recipe below) until browned and bubbly.
    bowl of Chicken Noodle Casserolebowl of Chicken Noodle Casserole

    Storing Chicken Noodle Casserole

    • Keep leftover chicken noodle casserole in a covered container in the refrigerator for up to 4 days and reheat portions in the microwave.
    • Freeze portions in freezer-safe containers for up to one month and thaw overnight in the refrigerator.
    • Freeze a fully baked casserole by lining the casserole dish with foil before baking and allowing it to fully cool before freezing. Once frozen, lift the casserole out of the dish and wrap it tightly with foil and then plastic wrap for up to 6 months.

    More Comforting Casseroles

    Did you enjoy this Chicken Noodle Casserole? Leave a comment and rating below.

    Chicken Noodle Casserole in the casserole dish with a spoonChicken Noodle Casserole in the casserole dish with a spoon

    4.91 from 66 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Chicken Noodle Casserole

    A comforting casserole with noodles, chicken, and veggies in a creamy and cheesy sauce.

    Prep Time 20 minutes

    Cook Time 35 minutes

    Total Time 55 minutes

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    Prevent your screen from going dark

    • Preheat the oven to 350°F. Grease a 9×13 baking dish and set aside. Fill a large pot with water and bring to a boil.

    • In a medium saucepan, add 2 tablespoons butter and melt over medium heat. Stir in onion, celery, and carrot, cooking until softened, about 5 minutes.

    • Add flour, garlic powder, poultry seasoning, salt, thyme, and pepper, and cook for an additional 2 minutes.

    • Gradually add broth and milk, whisking after each addition until smooth. Cook over medium heat until bubbly and thickened.

    • Remove from the heat and stir in cream cheese and cheddar cheese until melted and smooth.

    • Cook the egg noodles 1 minute less than directed on the package. Drain well. Combine chicken, noodles, peas, and sauce. Transfer the mixture to the prepared baking dish.

    • Combine topping ingredients and sprinkle over noodles.

    • Bake for 25 to 30 minutes or until heated through and golden on top.

    If using medium pasta shapes such as penne, bow ties (farfalle), or rotini, reduce the amount to 12 oz.
    Carrots, celery, and onions can be replaced with 1 teaspoon onion powder and 2 cups of frozen mixed vegetables, thawed.
    Leftovers can be refrigerated for up to 4 days.

    Calories: 444 | Carbohydrates: 18g | Protein: 28g | Fat: 28g | Saturated Fat: 13g | Cholesterol: 107mg | Sodium: 372mg | Potassium: 487mg | Fiber: 2g | Sugar: 5g | Vitamin A: 4910IU | Vitamin C: 13.3mg | Calcium: 243mg | Iron: 2.3mg

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

    Course Casserole, Chicken, Dinner, Pasta
    Cuisine American
    plated Chicken Noodle Casserole with a titleplated Chicken Noodle Casserole with a title
    Chicken Noodle Casserole on a fork and writingChicken Noodle Casserole on a fork and writing
    creamy Chicken Noodle Casserole in a bowl with writingcreamy Chicken Noodle Casserole in a bowl with writing
    Chicken Noodle Casserole from scratch in a casserole dish and plated with a titleChicken Noodle Casserole from scratch in a casserole dish and plated with a title

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    Holly Nilsson

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  • Mass. launches Ice Cream Trail with 100 local businesses

    Mass. launches Ice Cream Trail with 100 local businesses

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    Massachusetts is home to 95 dairy farms that annually contribute about $61 million to the local economy. In an effort to highlight the crucial role that such farms play in the state’s food ecosystem, state officials have teamed up with local dairy farmers to create the first-ever Massachusetts Ice Cream Trail. The trail is a compilation of more than 100 Massachusetts businesses, whether they’re beachside ice cream stands or year-round ice cream parlors, that use locally produced milk to for their ice cream. The trail is designed to celebrate the rich history of ice cream making in Massachusetts coupled with supporting the local businesses that make it possible, Massachusetts Office of Travel & Tourism Executive Director Kate Fox said. “To help you navigate this delicious adventure we’ve created a user-friendly online and printable map that guides you to all of the participating locations so you can plan your own personalized ice cream trail adventure,” she said. “This is the perfect way to explore Massachusetts. You’ll discover hidden gems, charming towns, and unique ice cream shops with incredible flavors and beautiful farm settings.” Participating locations were required to submit an application to the Office of Travel and Tourism, as well as requiring them to use local milk and cream from local dairy farms, ensuring that from cow to cone, their ice cream represents the state’s best. “This particular trail is ensuring that we’re benefiting our Massachusetts dairy farms, the folks who are working hard every day to provide these sweet treats,” Lt. Gov. Kim Driscoll said at a launch celebration at Richardson’s Farm in Middleton. “We are the ice cream capital — we eat more ice cream per capita than just about any other place, and we’re here to demonstrate why these products are so great.” Earlier this year, the Healey-Driscoll Administration proposed the Mass Leads Act that prioritizes investing in many capital improvements across a variety of business sectors in the state, including workforce and talent development and transitioning to climate tech. One of these capital improvements includes $40 million for Destination Development Grants to support critical capital improvements at tourism assets statewide. “As a part of the Mass Leads Act we’re focusing really meaningfully on small businesses, the creative economy, and tourism,” Undersecretary of Economic Strategies Sarah Stanton said. “With all of these beautiful farms and great food, agro-tourism is the future. Great ice cream is great for young and old alike, and this administration’s economic development bill supports great efforts like these, while also making sure we keep this ecosystem flourishing.” The North Shore is heavily represented on the trail map with 19 different locations available. The full trail map and further information can be found at visitma.com/ice-cream-trail Michael McHugh can be contacted at mmchugh@northofboston.com or at 781-799-5202

    MIDDLETON — Massachusetts is home to 95 dairy farms that annually contribute about $61 million to the local economy.

    In an effort to highlight the crucial role that such farms play in the state’s food ecosystem, state officials have teamed up with local dairy farmers to create the first-ever Massachusetts Ice Cream Trail.

    The trail is a compilation of more than 100 Massachusetts businesses, whether they’re beachside ice cream stands or year-round ice cream parlors, that use locally produced milk to for their ice cream.

    The trail is designed to celebrate the rich history of ice cream making in Massachusetts coupled with supporting the local businesses that make it possible, Massachusetts Office of Travel & Tourism Executive Director Kate Fox said.

    “To help you navigate this delicious adventure we’ve created a user-friendly online and printable map that guides you to all of the participating locations so you can plan your own personalized ice cream trail adventure,” she said. “This is the perfect way to explore Massachusetts. You’ll discover hidden gems, charming towns, and unique ice cream shops with incredible flavors and beautiful farm settings.”

    Participating locations were required to submit an application to the Office of Travel and Tourism, as well as requiring them to use local milk and cream from local dairy farms, ensuring that from cow to cone, their ice cream represents the state’s best.

    “This particular trail is ensuring that we’re benefiting our Massachusetts dairy farms, the folks who are working hard every day to provide these sweet treats,” Lt. Gov. Kim Driscoll said at a launch celebration at Richardson’s Farm in Middleton. “We are the ice cream capital — we eat more ice cream per capita than just about any other place, and we’re here to demonstrate why these products are so great.”

    Earlier this year, the Healey-Driscoll Administration proposed the Mass Leads Act that prioritizes investing in many capital improvements across a variety of business sectors in the state, including workforce and talent development and transitioning to climate tech. One of these capital improvements includes $40 million for Destination Development Grants to support critical capital improvements at tourism assets statewide.

    “As a part of the Mass Leads Act we’re focusing really meaningfully on small businesses, the creative economy, and tourism,” Undersecretary of Economic Strategies Sarah Stanton said.

    “With all of these beautiful farms and great food, agro-tourism is the future. Great ice cream is great for young and old alike, and this administration’s economic development bill supports great efforts like these, while also making sure we keep this ecosystem flourishing.”

    The North Shore is heavily represented on the trail map with 19 different locations available. The full trail map and further information can be found at visitma.com/ice-cream-trail

    Michael McHugh can be contacted at mmchugh@northofboston.com or at 781-799-5202

    Michael McHugh can be contacted at mmchugh@northofboston.com or at 781-799-5202

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    By Michael McHugh | Staff Writer

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  • Vanilla Mug Cake

    Vanilla Mug Cake

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    This vanilla mug cake is so easy to make, it’ll be a go-to for a sweet fix!

    Using the microwave, this recipe makes a light and fluffy cake in minutes, perfect for a quick last minute treat!

    Vanilla Mug Cake with whipped cream and sprinkles with a portion taken out
    • Mug cakes are a single-serving for those who are craving a small treat without baking (or eating!) a whole cake.
    • Kids love to make their own cake for parties and sleepovers! Offer small bowls of fun mix-ins and toppings.
    • Clean-up is a breeze! Just one mug and one fork means minimal dishes.
    milk , cornstarch , vanilla , butter , baking powder , sprinkles , sugar with labels to make Vanilla Mug Cakemilk , cornstarch , vanilla , butter , baking powder , sprinkles , sugar with labels to make Vanilla Mug Cake

    Ingredients for Vanilla Mug Cake

    Dry Ingredients: All-purpose flour, cornstarch, and baking powder are added for the right texture, structure, and flavor.

    Wet Ingredients: Sugar and butter bring a moist and sweet flavor and the milk adds creaminess. For the best vanilla flavor, use pure vanilla extract, Mexican vanilla extract, or vanilla paste.

    Add-Ins: Anything can be mixed into a mug cake! We like chocolate chips or peanut butter chips, crushed cookies or toffee pieces, chopped nuts, and coconut as mix-ins.

    Toppings: Top vanilla mug cakes with sprinkles, a scoop of ice cream, whipped cream, or even homemade granola. Or try a spoonful of frosting.

    How to Make Vanilla Mug Cake

    1. Combine flour, cornstarch, and baking powder in a small bowl.
    2. Melt butter in the mug in the microwave and then stir in the remaining ingredients.
    3. Stir the dry ingredients into the wet ingredients until smooth.
    4. Cook cake as directed (recipe below). Allow the cake to rest before serving.

    For the best results, refer to this conversion chart to determine the amount of time to ‘bake’ your microwave mug cakes. This can vary a bit based on the shape of the mug and the brand of the microwave, so it may take a time or two to try it out!

    • 1200 watt: 55 to 60 seconds
    • 1100 watt: 60 to 65 seconds
    • 1000 watt: 65 to 75 seconds
    • 900 watt: 75 to 85 seconds
    Vanilla Mug Cake on a plate with a spoonVanilla Mug Cake on a plate with a spoon

    Tips and Tricks

    • Choose a heat-proof, microwave-safe mug that holds at least 12 ounces. Use measuring cups to measure 12 ounces and pour it into your mug to see if the cake will fit once it’s baked.
    • No need to use pan release in this recipe!
    • Cover leftover mug cakes with plastic wrap and keep them in the refrigerator for up to 2 days. Enjoy leftover vanilla cake chilled or reheated in the microwave at 30-second intervals.

    Delicious Desserts for One

    Did you love this Vanilla Mug Cake recipe? Leave us a rating and a comment below.

    Vanilla Mug Cake with whipped cream and sprinkles with a portion taken outVanilla Mug Cake with whipped cream and sprinkles with a portion taken out

    No ratings yet↑ Click stars to rate now!
    Or to leave a comment, click here!

    Vanilla Mug Cake

    A vanilla mug cake is a quick, single-serving dessert with a fluffy texture and rich vanilla flavor, perfect for satisfying sweet cravings in minutes.

    Prep Time 7 minutes

    Cook Time 5 minutes

    Rest Time 3 minutes

    Total Time 15 minutes

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    Prevent your screen from going dark

    • In a small bowl, combine flour, cornstarch, and baking powder.

    • Add the butter to a large mug and microwave for 20 seconds or until melted.

    • Stir the sugar, vanilla, and milk into the melted butter.

    • Add the flour mixture and stir to form a batter. Gently mix in sprinkles if using.

    • Place the mug in a microwave for 1 to 2 minutes or just until cooked through. It should be puffy but still shiny on the top. The cake will continue to cook as it rests. Rest for 2 to 3 minutes.

    For best results use a 12oz mug or larger.
    For the best results, refer to this conversion chart to determine the amount of time to ‘bake’ your microwave mug cakes. This can vary a bit based on the shape of the mug and the brand of the microwave, so it may take a time or two to get it just right!

    • 1200 watt: 55 to 60 seconds
    • 1100 watt: 60 to 65 seconds
    • 1000 watt: 65 to 75 seconds
    • 900 watt: 75 to 85 seconds

    Calories: 512 | Carbohydrates: 70g | Protein: 5g | Fat: 24g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 201mg | Potassium: 320mg | Fiber: 1g | Sugar: 41g | Vitamin A: 788IU | Calcium: 156mg | Iron: 2mg

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

    Course Cake, Dessert
    Cuisine American
    Vanilla Mug Cake with whipped cream and sprinkles and a titleVanilla Mug Cake with whipped cream and sprinkles and a title
    moist Vanilla Mug Cake with writingmoist Vanilla Mug Cake with writing
    close up of Vanilla Mug Cake in the mug and on a spoon with a titleclose up of Vanilla Mug Cake in the mug and on a spoon with a title
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    Holly Nilsson

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  • What Should We Eat?  | NutritionFacts.org

    What Should We Eat?  | NutritionFacts.org

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    Here is a review of reviews on the health effects of animal foods versus plant foods.

    Instead of looking only at individual studies or individual reviews of studies, what if you looked at a review of reviews? In my last video, I covered beverages. As you can see below and at 0:20 in my video Friday Favorites: What Are the Best Foods?, the majority of reviews found some effects either way, finding at least some benefits to tea, coffee, wine, and milk, but not for sweetened beverages, such as soda. As I explored in depth, this approach isn’t perfect. It doesn’t take into account such issues as conflicts of interest and industry funding of studies, but it can offer an interesting bird’s-eye view of what’s out in the medical literature. So, what did the data show for food groups? 

    You’ll note the first thing the authors did was divide everything into plant-based foods or animal-based foods. For the broadest takeaway, we can look at the totals. The vast majority of reviews on whole plant foods show protective or, at the very least, neutral effects, whereas most reviews of animal-based foods identified deleterious health effects or, at best, neutral effects, as you can see at 1:14 in my video

    Let’s break these down. As you can see in the graph below and at 1:23, the plant foods consistently rate uniformly well, reflecting the total, but the animal foods vary considerably. If it weren’t for dairy and fish, the total for animal foods would swing almost entirely neutral or negative. 

    I talked about the effects of funding by the dairy industry in my last blog, as well as substitution effects. For instance, those who drink milk may be less likely to drink soda, a beverage even more universally condemned than dairy, so the protective effects may be relative. They may arise not necessarily from what is being consumed, but rather from what is being avoided. This may best explain the fish findings. After all, the prototypical choice is between chicken and fish, not chicken and chickpeas.

    Not a single review found a single protective effect of poultry consumption. Even the soda industry could come up with 14 percent protective effects! But, despite all of the funding from the National Chicken Council and the American Egg Board, chicken, and eggs got big fat goose eggs, as you can see below and at 2:20 in my video

    Also, like the calcium in dairy, there are healthful components of fish, such as the long-chain omega-3 fatty acids. Not for heart health, though. In “the most extensive systematic assessment of effects of omega-3 fats on cardiovascular health to date,” increasing intake of fish oil fats had little or no effect on cardiovascular health. If anything, it was the plant-based omega-3s found in flaxseeds and walnuts that were protective. The long-chain omega-3s are important for brain health. Thankfully, just like there are best-of-both-worlds non-dairy sources of calcium, there are pollutant-free sources of the long-chain omega-3s, EPA, and DHA, as well.

    The bottom line, as you can see below and at 3:04 in my video, is that when it comes to diet-related diseases, such as obesity, type 2 diabetes, mental health, bone health, cardiovascular disease, and cancers, even if you lump together all the animal foods, ignore any industry-funding effects, and just take the existing body of evidence at face value, nine out of ten study compilations show that whole plant foods are, in the very least, not bad.

    However, about eight out of ten of the reviews on animal products show them to be not good, as shown in the graph below and at 3:24 in my video.

    This reminds me of my Flashback Friday: What Are the Healthiest Foods? video, which you may find to be helpful for some broad takeaways.

    If you missed my previous video, check out Friday Favorites: What Are the Best Beverages?.

    The omega-3s video I mentioned is Should Vegans Take DHA to Preserve Brain Function?.

    For more on eggs, see here.

    On fish, go here.

    And, for poultry, see related posts below. 

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    Michael Greger M.D. FACLM

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  • What Should We Drink?  | NutritionFacts.org

    What Should We Drink?  | NutritionFacts.org

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    Here is a review of reviews on the health effects of tea, coffee, milk, wine, and soda.

    If you’ve watched my videos or read my books, you’ve heard me say, time and again, the best available balance of evidence. What does that mean? When making decisions as life-or-death important as what to feed ourselves and our families, it matters less what a single study says, but rather what the totality of peer-reviewed science has to say.

    Individual studies can lead to headlines like “Study Finds No Link Between Secondhand Smoke and Cancer,” but to know if there is a link between secondhand smoke and lung cancer, it would be better to look at a review or meta-analysis that compiles multiple studies. The problem is that some reviews say one thing—for instance, “breathing other people’s tobacco smoke is a cause of lung cancer”—and other reviews say another—such as, the effects of secondhand smoke are insignificant and further such talk may “foster irrational fears.” And, while we’re at it, you can indulge in “active smoking of some 4-5 cigarettes per day” without really worrying about it, so light up!

    Why do review articles on the health effects of secondhand smoke reach such different conclusions? As you can imagine, about 90 percent of reviews written by researchers affiliated with the tobacco industry said it was not harmful, whereas you get the opposite number with independent reviews, as you can see below and at 1:18 in my video Friday Favorites: What Are the Best Beverages?. Reviews written by the tobacco industry–affiliated researchers had 88 times the odds of concluding that secondhand smoke was harmless. It was all part of “a deliberate strategy to use scientific consultants to discredit the science…” In other words, “the strategic and long run antidote to the passive smoking issue…is developing and widely publicizing clear-cut, credible, medical evidence that passive smoking [secondhand smoke] is not harmful to the non-smoker’s health.”

    Can’t we just stick to the independent reviews? The problem is that industry-funded researchers have all sorts of sneaky ways to get out of declaring conflicts of interest, so it can be hard to follow the money. For instance, it was found that “77% failed to disclose the sources of funding” for their research. But, even without knowing who funded what, the majority of reviews still concluded that secondhand smoke was harmful. So, just as a single study may not be as helpful as looking at a compilation of studies on a topic, a single review may not be as useful as a compilation of reviews. In that case, looking at a review of reviews can give us a better sense of where the best available balance of evidence may lie. When it comes to secondhand smoke, it’s probably best not to inhale, as you can see in the graph below and at 2:30 in my video

    Wouldn’t it be cool if there were reviews of reviews for different foods and drinks? Voila! Enter “Associations Between Food and Beverage Groups and Major Diet-Related Chronic Diseases: An Exhaustive Review of Pooled/Meta-Analyses and Systematic Reviews.” Let’s start with the drinks. As you can see below and at 2:51 in my video, the findings were classified into three categories: protective, neutral, or deleterious.

    First up: tea versus coffee. As you can see in the graph below and at 2:58, most reviews found both beverages to be protective for whichever condition they were studying, but you can see how this supports my recommendation for tea over coffee. Every cup of coffee is a lost opportunity to drink a cup of green tea, which is even healthier. 

    It’s no surprise that soda sinks to the bottom, as you can see below and at 3:20 in my video, but 14 percent of reviews mentioned the protective effects of drinking soda. What?! Well, most were references to papers like “High Intake of Added Sugar Among Norwegian Children and Adolescents,” a cross-sectional study that found that eighth-grade girls who drank more soda were thinner than girls who drank less. Okay, but that was just a snapshot in time. What do you think is more likely? That the heavier girls were heavier because they drank less soda, or that they drank less sugary soda because they were heavier? Soda abstention may therefore be a consequence of obesity, rather than a cause, yet it gets marked down as having a protective association. 

    Study design flaws may also account for wine numbers, as seen below and at 4:07 in my video. This review of reviews was published in 2014, before the revolution in our understanding of “alcohol’s evaporating health benefits,” suggesting that the “presumed health benefits from ‘moderate’ alcohol use [may have] finally collapsed”—thanks in part to a systematic error of misclassifying former drinkers as if they were lifelong abstainers, as I revealed in a deep dive in a video series on the subject.  

    Sometimes there are unexplainable associations. For example, one of the soft drink studies found that increased soda consumption was associated with a lower risk of certain types of esophageal cancers. Don’t tell me. Was the study funded by Coca-Cola? Indeed. Does that help explain the positive milk studies, as you can see in the graph below and at 5:02 in my video? Were they all just funded by the National Dairy Council? 

    As shown below and at 5:06, even more conflicts of interest have been found among milk studies than soda studies, with industry-funded studies of all such beverages “approximately four to eight times more likely to be favorable to the financial interests of the [study] sponsors than articles without industry-related funding.”

    Funding bias aside, though, there could be legitimate reasons for the protective effects associated with milk consumption. After all, those who drink more milk may drink less soda, which is even worse, so they may come out ahead. It may be more than just relative benefits, though. The soda-cancer link seems a little tenuous and not just because of the study’s financial connection to The Coca-Cola Company. It’s hard to imagine a biologically plausible mechanism, whereas even something as universally condemned as tobacco isn’t universally bad. As I’ve explored before, more than 50 studies have consistently found a protective association between nicotine and Parkinson’s disease. Even secondhand smoke may be protective. Of course, you’d still want to avoid it. Passive secondhand smoke may decrease the risk of Parkinson’s, but it increases the risk of stroke, an even deadlier brain disease, not to mention lung cancer and heart disease, which has killed off millions of Americans since the first Surgeon General’s report was released, as you can see below and at 6:20 in my video

    Thankfully, by eating certain vegetables, we may be able to get some of the benefits without the risks, and the same may be true of dairy. As I’ve described before, the consumption of milk is associated with an increased risk of prostate cancer, leading to recommendations suggesting that men may want to cut down or minimize their intake, but milk consumption is also associated with decreased colorectal cancer risk. This appears to be a calcium effect. Thankfully, we may be able to get the best of both worlds by eating high-calcium plant foods, such as greens and beans.  

    What does our review-of-reviews study conclude about such plant-based foods, in comparison to animal-based foods? We’ll find out next.

    Stay tuned for the exhaustive review of meta-analyses and systematic reviews on major diet-related chronic diseases found for food groups in What Are the Best Foods?.

    The alcohol video I mentioned is Is It Better to Drink a Little Alcohol Than None at All?, and the Parkinson’s video is Pepper’s and Parkinson’s: The Benefits of Smoking Without the Risks. I also mentioned my Dairy and Cancer video. 

    What about diet soda? See related posts below. 

    What’s so bad about alcohol? Check out Can Alcohol Cause Cancer? and Do Any Benefits of Alcohol Outweigh the Risks? for more. 

    I’ve also got tons of milk. Check here.

    My recommendations for the best beverages are water, green tea, and hibiscus herbal tea. Learn more in the related posts below.

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    Michael Greger M.D. FACLM

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  • Rhubarb Cake

    Rhubarb Cake

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    This rhubarb cake is truly one of our favorites.

    It’s incredibly easy to make with a handful of ingredients that you likely have on hand. It comes out moist and full of tart rhubarb flavor.

    Rhubarb Cake on a plate with a scoop of ice cream

    It’s rhubarb season and this fruit (yes, it’s a fruit!) is making appearances in everything from pies to muffins! This recipe for rhubarb cake showcases its unique color and flavor in a lightly sweetened, fluffy cake that’s perfect as a quick snack or dessert.

    • It’s so moist and delicious that it requires no frosting.
    • This rhubarb cake recipe is super easy to make.
    • It’s made with ingredients you likely have on hand, along with some rhubarb stalks.
    • It freezes well, so it can be made ahead of time.
    Rhubarb Cake ingredients with labels

    Ingredients for Rhubarb Cake

    • Rhubarb – Choose ripe and firm red stalks. Rinse the stalks thoroughly and chop them into even pieces. If you don’t have enough rhubarb to equal 3 cups, add sliced strawberries or chopped apples. You can use frozen rhubarb in this recipe too.
    • Flour – All-purpose flour is the base of this cake, it hasn’t been tested with other varities.
    • Butter – Use unsalted butter. If using salted butter, skip the salt in the recipe.
    • Lemon – Fresh lemon adds flavor and also reacts with the soda to make the cake light and fluffy (so it cannot be left out). If you’d like zest the lemon and add 1 teaspoon of lemon zest to the cake.
    • Other – Use large eggs and granulated sugar.

    The rhubarb leaves are toxic and should not be ingested so be sure to chop them off and discard them.

    How to Make Rhubarb Cake

    This is a delicious and sweet way to enjoy a harvest of rhubarb.

    1. Whisk dry ingredients together in a large bowl and wet ingredients in a medium bowl.
    2. Toss the rhubarb in the dry mixture.
    3. Combine the wet and dry ingredients (recipe below). Pour the cake batter into the prepared baking dish or cake pan.
    4. Sprinkle with cinnamon sugar and bake.

    If you’d like, this cake is great with a scoop of vanilla ice cream, a sprinkle of powdered sugar, or whipped cream.

    Tips for a Perfect Cake

    Create a well in the center of the dry mixture and pour the wet into the dry. Gently fold the dry into the center and turn the bowl as you stir. This method aerates the batter, ensuring a light, fluffy cake.

    • Mixing the rhubarb with the flour first ensures it doesn’t sink to the bottom of the cake.
    • Rhubarb is very tart, so there is a little bit of extra sweetness in this cake.
    • Make sure all ingredients are at room temperature.
    cooked Rhubarb Cake in a dish

    Storing Rhubarb Cake

    Keep rhubarb cake covered at room temperature for up to 3 days. Freeze leftover portions by wrapping them tightly in plastic wrap and storing them in zippered bags for up to 10 weeks.

    More Rhubarb Recipes

    Did you make this Rhubarb Cake? Be sure to leave a rating and a comment below! 

    Rhubarb Cake with ice cream and a bite taken out

    4.99 from 71 votes↑ Click stars to rate now!
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    Rhubarb Cake

    Sweet & tart rhubarb cake is the best way to use up all that summer harvest!

    Prep Time 20 minutes

    Cook Time 1 hour

    Total Time 1 hour 20 minutes

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    Prevent your screen from going dark

    • Preheat the oven to 350°F. Grease a 9×13-inch baking pan and set aside.
    • Whisk flour, salt, & baking soda in a large bowl. Set aside.

    • In a small bowl, combine sugar, milk, melted butter, lemon juice, and vanilla. Stir in the egg.

    • Add the rhubarb to the flour mixture and gently mix.

    • Combine the wet and dry ingredients and stir with a spoon until well combined.

    • Transfer the batter to the prepared pan. Combine the sugar and cinnamon and sprinkle on top of the batter.

    • Bake for 40-45 minutes, or until a toothpick comes out clean.

    • Cool and serve with ice cream.

    Mixing the rhubarb with the flour first ensures it doesn’t sink to the bottom of the cake. Ensure all ingredients are at room temperature.
    Leftover cake can be kept for up to 3 days at room temperature in a covered container. 
    Freeze portions by wrapping in plastic wrap and storing in zippered bags for up to 10 weeks. Thaw at room temperature. 

    Calories: 404 | Carbohydrates: 68g | Protein: 5g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 52mg | Sodium: 541mg | Potassium: 228mg | Fiber: 2g | Sugar: 43g | Vitamin A: 489IU | Vitamin C: 5mg | Calcium: 89mg | Iron: 2mg

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

    Course Cake, Dessert
    Cuisine American
    Rhubarb Cake on a plate with writing
    piece of Rhubarb Cake  on a plate with ice cream and a title
    Rhubarb Cake on a plate with ice cream and a title
    Rhubarb Cake  in a pan and a piece of Rhubarb Cake on a plate with ice cream and a title

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    Holly Nilsson

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  • Rice Pudding

    Rice Pudding

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    This creamy rice pudding recipe is my husband’s all-time favorite dessert!

    This in this recipe, white rice (you can use leftover rice!) simmers in sweetened milk to make a comforting dessert the whole family will love.

    plated Homemade Rice Pudding

    While there are many versions of rice pudding around the world, this classic rice pudding recipe is somewhat similar to tapioca—it’s a sweet, creamy dessert made with rice, milk, and eggs.

    • It’s so comforting and delicious, this is my family recipe.
    • It uses basic ingredients you likely have on hand, and it’s really easy to make.
    • You can use raw rice or leftover rice in this recipe.
    • It can be served warmed or chilled (we prefer warmed) and reheats well.
    milk, egg , rice, vanilla, raisins, sugar , butter , salt to make Creamy Rice Pudding with labels

    Ingredients in Rice Pudding

    • Rice – You can use any variety of white rice in this recipe, raw or cooked. I most often use long-grain rice, but arborio rice works well, too.
    • Milk – Whole milk is rich and creamy but again, any type of milk can be used. For non-dairy milk, try oat milk or coconut milk.
    • Sugar – Adds sweetness, of course.
    • Egg – This adds richness to the custard.
    • Spices – To add flavor to this rice pudding recipe, use vanilla, cinnamon, and nutmeg. For more depth, try adding cardamom, allspice, or cloves. Another option is to use apple pie spice or pumpkin pie spice.

    Add-ins – Dress up this dessert with raisins, currants, dried cranberries, nuts, toasted coconut, or any type of nuts or seeds.

    How to Make Rice Pudding

    1. Simmer cooked rice with milk, sugar, & salt in a saucepan until thick & creamy.
    2. Whisk the egg and milk in a bowl (recipe below), then slowly stir in some of the hot rice mixture. (This is called tempering and keeps the egg from scrambling in the pudding).
    3. Add the tempered egg back saucepan with raisins and stir in butter and vanilla.
    4. Serve warm.
    bowls of Creamy Rice Pudding

    Leftovers

    How to Store: Keep leftover rice pudding in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop, adding milk if needed.

    How to Freeze: If you happen to have leftovers (this is never a thing in my house), you can freeze rice pudding for up to 2 months. Thaw in the refrigerator overnight and warm on the stove or in the microwave.

    More Classic Dessert Recipes

    Did you try this Creamy Rice Pudding recipe? Leave us a rating and a comment below!

    top view of Creamy Rice Pudding in bowls

    4.95 from 167 votes↑ Click stars to rate now!
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    Rice Pudding

    Creamy Rice Pudding is one of life’s simple pleasures! So rich, creamy, and delicious, it is a dreamy dessert your family will love!

    Prep Time 15 minutes

    Cook Time 20 minutes

    Total Time 35 minutes

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    Prevent your screen from going dark

    • In a nonstick saucepan, combine 1 ½ cups of cooked rice, 1 ½ cups milk, sugar, and salt.

    • Bring to a low boil over medium heat, and cook uncovered, stirring frequently for 15-20 minutes or until thick and creamy. Stir frequently to prevent the rice from sticking to the bottom of the pan.

    • In a medium bowl, whisk the egg with the remaining ½ cup of milk. Gradually add about 1 cup of the hot rice mixture to the egg while stirring. Add the egg mixture to the saucepan, stir in the raisins, and cook for 2 minutes more.

    • Remove from the heat and stir in butter, vanilla, cinnamon, ad nutmeg.

    • Serve warm and garnish with a sprinkle of nutmeg and cinnamon.

    This recipe can be doubled.
    To use uncooked rice,  combine ½ cup of long-grain white rice with 1 cup of water in a medium saucepan. Bring to a boil over high heat, reduce the heat to a simmer, and cover. Cook for 18 minutes or until most of the rice is absorbed.
    Serve rice pudding chilled or warm.

    Calories: 304 | Carbohydrates: 58g | Protein: 7g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 54mg | Sodium: 100mg | Potassium: 412mg | Fiber: 1g | Sugar: 22g | Vitamin A: 380IU | Vitamin C: 1.3mg | Calcium: 166mg | Iron: 0.9mg

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

    Course Dessert
    Cuisine American
    Homemade Rice Pudding with raisins and a title
    rich and creamy Homemade Rice Pudding with a title
    easy to make Homemade Rice Pudding with writing
    Homemade Rice Pudding in bowls and close up with a title

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    Holly Nilsson

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  • Chicken Fried Chicken

    Chicken Fried Chicken

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    Chicken fried chicken is made from crispy fried chicken breasts topped with a savory country-style gravy!

    Chicken Fried Chicken with mashed potatoes and gravy
    • It’s the ultimate comfort food. Crispy, savory, and delicious!
    • The chicken comes out tender and juicy with a crunchy coating.
    • This recipe uses ingredients you likely have on hand.
    • Chicken fried chicken is loved by the whole family – I mean, what’s not to love.

    Chicken Fried Chicken vs. Fried Chicken

    Fried chicken is made with bone-in chicken pieces coated in flour and fried (or oven-fried).

    Chicken fried chicken is made from boneless pieces that are flattened and double-dipped in flour, eggs, and flour again before being cooked, so it’s extra crunchy!

    milk , salt and pepper , cayenne pepper , paprika , garlic powder , flour , eggs , chicken with labels to make Chicken Fried Chickenmilk , salt and pepper , cayenne pepper , paprika , garlic powder , flour , eggs , chicken with labels to make Chicken Fried Chicken

    Ingredients for Chicken Fried Chicken

    • Chicken: Chicken fried chicken is made with boneless and skinless chicken breasts or chicken breast cutlets. It’s also great with chicken thighs.
    • Seasoned Coating: I use all-purpose flour as the base of the coating, and, while it’s not traditional, I add a bit of cornstarch to make it extra crispy—this comes from my crispy chicken sandwiches, which has one of my favorite crispy coatings.
    • White Gravy: The gravy is simple with flour and milk. The flavor comes from the brown bits in the pan from frying the chicken and lots of black pepper.

    We love chicken fried chicken with gravy over waffles or homemade buttermilk biscuits.

    How to Make Chicken Fried Chicken

    1. Prepare bowls of seasoned flour, whisked eggs, and milk (recipe below).
    2. Dredge chicken pieces in seasoned flour, the wet batter, and back into the flour again.
    3. Cook chicken in hot oil in a skillet until golden brown on both sides.
    4. Transfer pieces to a paper plate to drain. Season if desired.

    Heat the oil a little hotter than 350°F (I heat to 375°F) and use a thermometer to ensure it stays at 350°F while cooking the chicken.

    How to Make the Gravy

    Chicken fried chicken wouldn’t be the same without a delicious peppery white gravy!

    1. Drain most of the oil from frying the chicken, leaving 1/4 cup and the brown bits and in the pan.
    2. Add the flour and cook for a few minutes. Gradually whisk in the milk and cook until the gravy is thickened. Season with salt and pepper and serve over chicken.

    Our Fave Fried Chicken

    Did your family love this Chicken Fried Chicken? Leave us a rating and a comment below!

    Chicken Fried Chicken with mashed potatoes and gravyChicken Fried Chicken with mashed potatoes and gravy

    5 from 2 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Chicken Fried Chicken

    This Southern-inspired recipe creates perfectly crispy chicken fried chicken with savory and creamy gravy.

    Prep Time 20 minutes

    Cook Time 30 minutes

    Total Time 50 minutes

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    Prevent your screen from going dark

    • If using chicken breasts, cut the breasts in half horizontally. Pound the chicken breasts or cutlets to ¼ inch thickness. Marinate for 1 hour (per the notes) if desired. Remove from the marinade and pat the chicken dry with a paper towel. Discard the marinade.

    • Combine 1 cup flour, corn starch, pepper, salt, garlic powder, paprika, and cayenne pepper in a bowl.

    • Whisk eggs, ½ cup milk, and 1 tablespoon of the dry mixture in a small bowl.

    • Dredge the chicken breasts in the dry mix. Shake off any excess mixture and dip the chicken into the wet batter. Dip back into the dry mixture and gently press to coat the chicken. Let the coated chicken rest for 10 minutes.

    • Pour ½-inch of vegetable oil into a deep pan and heat the oil to 375°F (the temperature will drop a bit as you add the chicken, you want to cook the chicken at 350°F).

    • Gently place the chicken into the hot oil, 2 at a time. Cook until golden brown on one side, about 3-4 minutes. Flip the chicken and continue cooking until the second side is browned and the internal temperature is 165°F, about 2 to 4 minutes more. Ensure the oil temperature remains at 350°F between batches of chicken.

    • Transfer fried chicken to a clean baking rack and season with additional salt if desired.

    Gravy

    • Drain the oil from the pan, leaving the brown bits and ¼ cup of oil in the bottom. Heat over medium heat.

    • Add ¼ cup flour and cook for 2 to 3 minutes.

    • Add in milk a little at a time, stirring after each addition. Continue adding milk to reach the desired consistency – you may not need all of it.

    • Bring to a boil and let simmer 2 minutes. Taste and season generously with salt & pepper.

    • Serve the gravy over the chicken.

    Marinade (optional)
    1 cup buttermilk
    1 teaspoon hot sauce such as Frank’s
    ½ teaspoon garlic powder
    ½ teaspoon salt

    To keep cooked chicken warm if frying in batches, preheat oven to 200°F. Place fried chicken on a wire rack over a baking sheet and keep warm for up to one hour to maintain crispness without drying. 
    For a smooth gravy, add a little bit of the milk at a time and stir after each addition. It will initially seem thick and pasty, but it will thin out with each addition. Be sure to season generously.
    Leftovers can be stored in an airtight container in the fridge for up to 4 days. Reheat under the broiler or in an air fryer to keep it crispy. 

    Calories: 715 | Carbohydrates: 54g | Protein: 42g | Fat: 36g | Saturated Fat: 11g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 234mg | Sodium: 1373mg | Potassium: 695mg | Fiber: 2g | Sugar: 8g | Vitamin A: 756IU | Vitamin C: 0.1mg | Calcium: 225mg | Iron: 2mg

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

    Course Chicken, Dinner, Entree
    Cuisine American
    Chicken Fried Chicken with a titleChicken Fried Chicken with a title
    Chicken Fried Chicken with country style gravy and writingChicken Fried Chicken with country style gravy and writing
    Chicken Fried Chicken on a sheet pan and plated with a titleChicken Fried Chicken on a sheet pan and plated with a title
    Chicken Fried Chicken on a sheet pan with a titleChicken Fried Chicken on a sheet pan with a title

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    Holly Nilsson

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  • Bird flu Is bad for poultry and dairy cows. It’s not a dire threat for most of us — yet

    Bird flu Is bad for poultry and dairy cows. It’s not a dire threat for most of us — yet

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    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”


    MOREMaternal deaths are falling in the U.S., but racial disparities remain


    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, here’s what you need to know now.

    Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze and breathe. As we learned in the depths of COVID-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting COVID tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”


    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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    Amy Maxmen, KFF Health News

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  • Marijuana Milk Is A Creamy Weekend Treat

    Marijuana Milk Is A Creamy Weekend Treat

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    Weekends are made for indulgences – and what could be better than marijuana milk?

    Weekends are made for indulgences – donughts, sleeping in, relaxing and maybe a bit of chilling.  But what about marrying a childhood treat and relaxing with a little marijuana?  Or having a little canna-focus when you get ready for the day? Around 42% of adults aged 19–70 years drink some form of milk – in coffee, in cereal, in a glass or in a variety of other ways. Marijuana milk is a creamy weekend treat.

    RELATED: The Most Popular Marijuana Flavors

    Today there are 52 types of milk including the original – cow’s milk…the others include goat, soy, oat, white, coconut, almond and more.  This recipe is perfect to use in coffee, in a dessert, in a cold glass, or dunking your favorite cookie…add honey or vanilla to give it a sweeter flavor and just has it as a treat.

    Photos by Jessie Moore

    Canna-Milk

    Makes about ¾ cup (the milk reduces slightly during cooking)

    • 1 cup milk (your choice of type of milk)
    • About 3 grams marijuana (see recipe notes, below)

    * This recipe can be scaled up or down using the same ratios

    1. Decarboxylate the marijuana. Scatter the marijuana on a lined, rimmed baking sheet; toast at 240 degrees F for 30-40 minutes, turning a few times throughout the baking. Remove from the oven, let cool completely, and then grind it finely. You can also grind it before, but I find that it’s easier to grind after this heating process as it is drier.

    Photo by Jessie Moore

    2. Pour the milk into a saucepan. Add the marijuana. It will float at first, but as it warms it will become more combined. Place the saucepan over medium heat, and bring the mixture to a simmer, stirring occasionally to discourage scorching on the bottom of the pot.

    RELATED: 5 Ways To Utilize Leftover Marijuana Pulp From Cannabutter 

    3. Once the mixture comes to a simmer (with bubbles around the edges and steam coming off the mixture, but not boiling), reduce the heat to the lowest setting. Cook, uncovered, for 30-45 minutes, stirring every few minutes and making sure that the mixture isn’t getting so hot that it scorches the bottom of the pan, and that it isn’t forming a “skin” on top (if it does, just break it up and stir it around) If it seems like the milk is reducing a lot, add ¼ cup more. The mixture will thicken slightly as it cooks; it will also begin to take on a slightly greenish-yellow tint.

    Photo by Jessie Moore

    4. Remove from heat and let the mixture cool completely (I let it cool with the marijuana still in the mixture; extra infusing couldn’t hurt, right?). Strain through a mesh strainer or cheesecloth into your storage container. Place in the fridge, and enjoy as you see fit.

    Photo by Jessie Moore

    Recipe notes:

    Dosage: dosing your marijuana milk can be tricky because of the differing strengths of strains and your personal tolerance. I personally found that about 3 grams per cup of milk was a good amount. For me, each “serving” was about ¼ cup. So, each serving had about 1 gram of marijuana, which for me is a little more than the average joint. If the average joint is far larger or smaller for you, you can adjust this recipe accordingly.

    RELATED: How To: Make Your Marijuana Edibles Taste Less Like Weed 

    Dilution: The milk will reduce during the cooking process. You can either add more milk during the cooking process if it is losing a lot of volume, or you can mix a little milk in after your batch of cannamilk has cooled, so that it will bring it back to the original amount of liquid.

    Storage: Store your canna-milk as you would store regular milk, in a sealed container in the fridge. Keep in mind, the expiration date on your milk is still going to be the expiration date for your canna-milk, so consume with that in mind!

    Serving suggestions

    How should you use your canna-milk? Here are just a few ideas:

    * Mix it into some mac & cheese

    * Stir it in your coffee or tea

    * Add it to cake frostings or fillings

    * Make your morning cereal better

     

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    Jessie Moore

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  • Schools Nationwide Can Now Apply to Receive a Bulk Milk Grant

    Schools Nationwide Can Now Apply to Receive a Bulk Milk Grant

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    Chef Ann Foundation program paves way for less waste, increased nutrition, and freshest milk possible

    Last year, more than 95,000 schools across the U.S. served K-12 students approximately 4.6 billion lunches and 2.4 billion breakfasts. Making relatively small changes to the way these meals are served can drastically reduce food and packaging waste while lowering long-term costs and improving student nutrition. One such change schools can make is transitioning from serving milk in single-use cartons or bottles to serving it in bulk.

    The USDA requires all K-12 schools to offer students milk as part of school breakfasts and lunches. Today, approximately 275 million cartons of milk are served to K-12 students every school day. Serving students milk using bulk dispensers and reusable cups can cut both packaging and fluid milk waste, which is one of the single largest sources of school food waste.

    To help schools transition to using bulk milk dispensers, Chef Ann Foundation created the Bulk Milk program. Launched in 2023, Bulk Milk provides the equipment, materials, and training schools need to implement a bulk milk serving system. The Chef Ann Foundation announced a new round of grants today, and school districts can apply now.

    To date, the Chef Ann Foundation has awarded 43 Bulk Milk grants to 18 school districts in 11 states. “We have seen success in reducing milk and packaging waste since transitioning to bulk milk at [our] pilot sites,” said Austin Independent School District’s Food Service Director Ryan Mikolaycik, whose Texas district was awarded Bulk Milk grants for three schools.

    Bulk milk could help schools save 30 pounds of carbon dioxide per student annually — the equivalent of taking 145,000 gas-powered vehicles off the road. Bulk milk dispensers have also been shown to cut costs for waste hauling, milk purchasing, and refrigeration.  “Switching to bulk milk is a high-impact opportunity for school districts to create huge sustainability savings — both fiscally and environmentally,” said Chef Ann Foundation Executive Director of Programs Laura Smith. 

    According to a World Wildlife Fund study on school milk waste and consumption, schools using bulk milk dispensers found that students are consuming more milk, supporting improved nutrition. Dispensed from a temperature-controlled bulk milk bib, students also report experiencing improved taste. “Our long-term goal is to serve more [USDA] reimbursable meals including bulk milk, which tastes better than milk from a carton,” said Trenton Special School District Food Service Director Lisa Seiber. The Tennessee district received Bulk Milk grants for three of its schools in 2023.

    U.S. schools participating in the National School Lunch Program can apply to receive a Bulk Milk grant here. Applications close June 27, 2024.

    This round of Bulk Milk grants was made possible thanks to funding support from Elevance Health Foundation. The Bulk Milk program pilot and launch was made possible thanks to funding support from the Posner Foundation.

    Source: Chef Ann Foundation

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  • Taco Spaghetti

    Taco Spaghetti

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    Why choose between tacos and spaghetti when you can have both!

    Zesty taco meat and peppers are cooked with spaghetti in a zesty sauce in just one pot!

    Serve casserole-style with sides of sliced black olives, extra shredded cheese, sliced green onions, green chiles, and some sour cream or salsa!

    a bowl of taco spaghetti topped with sour cream and tomatoes.

    An Easy One Pot Meal

    • This easy casserole style recipe needs just one pot – less mess and less effort.
    • It’s versatile perfect for adding extra veggies, mix-ins, and toppings.

    Ingredients for Taco Spaghetti

    • Meat – I use lean ground beef (80/20) in this recipe but ground turkey can be used in place.
    • Pasta – This recipe uses spaghetti noodles – if you change the pasta, you may need to add a little more or less broth.
    • Sauce – Choose your favorite flavor of salsa (hot or mild) or use a can of Rotel tomatoes. Chicken broth (or beef broth) adds flavor and salt while the starch from the spaghetti thickens the sauce.
    • Variations – Besides bell peppers, this recipe is perfect for sneaking in healthy veggies like shredded zucchini or carrots, corn, chopped kale, or chopped mushrooms.

    How to Make Taco Spaghetti

    This one-pot dish goes from the stovetop to the table in minutes!

    1. Cook ground beef and onion. Drain any fat.
    2. Add bell pepper, broth, milk, and salsa.
    3. Bring sauce to a boil and add spaghetti. Cover and cook (per recipe below).
    4. Stir in cheese. Season if desired and serve.

    A packet of taco seasoning makes this quick and easy, but if time allows, you can make your own homemade taco seasoning.

    taking a forkful of Taco Spaghetti out of the pantaking a forkful of Taco Spaghetti out of the pan

    Topping Inspiration

    • Creamy: guacamole, sour cream, extra shredded cheddar cheese
    • Flavor Boosters: sliced black olives, sliced green onion
    • Spicy: salsa, hot sauce, salsa verde, sliced jalapenos
    • Fresh: fresh tomatoes, fresh cilantro

    Leftovers

    Keep leftover taco spaghetti in an airtight container in the refrigerator for up to 4 days and reheat on the stovetop or in the microwave with a little milk, if needed.

    More Perfect Pasta Recipes

    Did you enjoy this taco spaghetti recipe? Be sure to leave a comment and rating below!

    a bowl of taco spaghetti topped with sour cream and tomatoes.a bowl of taco spaghetti topped with sour cream and tomatoes.

    5 from 1 vote↑ Click stars to rate now!
    Or to leave a comment, click here!

    Taco Spaghetti

    This taco spaghetti recipe is easy to make and cooks up in just one pot!

    Prep Time 20 minutes

    Cook Time 25 minutes

    Rest Time 5 minutes

    Total Time 50 minutes

    Prevent your screen from going dark

    • In a 12-inch skillet, cook the ground beef and onion over medium-high heat until no pink remains while breaking up with a spoon. Drain any fat. Add the taco seasoning and cook for 1 minute more.

    • Add the broth, milk, salsa, and bell pepper.

    • Bring to a boil, add the spaghetti and cover. Reduce the heat to medium low and let simmer covered, stirring occasionally, for 12-15 minutes or until the spaghetti is tender.

    • Remove from the heat and let rest uncovered for 5 minutes.

    • Add the cheese and stir until melted. Taste and season with additional salt and pepper or salsa if desired.

    • Remove from the heat before adding cheese.
    • The sauce will thicken as it rests.
    • Salsa can be replaced with 1 can of original Rotel tomatoes, drained.
    • Leftovers will keep in the refrigerator for 4 days. 

    Calories: 343 | Carbohydrates: 37g | Protein: 29g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 62mg | Sodium: 875mg | Potassium: 617mg | Fiber: 3g | Sugar: 6g | Vitamin A: 486IU | Vitamin C: 18mg | Calcium: 301mg | Iron: 3mg

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

    Course Beef, Main Course, Pasta
    Cuisine American
    taking a forkful of Taco Spaghetti out of the pot with a titletaking a forkful of Taco Spaghetti out of the pot with a title
    cheesy Taco Spaghetti in a bowl with writingcheesy Taco Spaghetti in a bowl with writing
    Taco Spaghetti with sour cream and tomatoes with writingTaco Spaghetti with sour cream and tomatoes with writing
    Taco Spaghetti in the pot and in a bowl with writingTaco Spaghetti in the pot and in a bowl with writing

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    Holly Nilsson

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  • Circadian Rhythms and Our Health and Weight  | NutritionFacts.org

    Circadian Rhythms and Our Health and Weight  | NutritionFacts.org

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    Given the power of chronotherapy—how the same dose of the same drugs taken at a different time of day can have such different effects—it’s no surprise that chronoprevention approaches, like meal timing, can also make a difference.

    The 2017 Nobel Prize in Medicine was awarded for “elucidating molecular mechanisms of the circadian clock,” our internal clock. For billions of years, life on Earth evolved to a 24-hour cycle of light and dark, so it’s no surprise our bodies are finely tuned to that pattern. But, even when we’re in total darkness without any external time cues, our body continues to cycle in about a 24-hour circadian rhythm. You can even take tissue biopsies from people and show the cells continue to cycle outside the body in a petri dish. Nearly every tissue and organ in our body has its internal clock.

    An intricate system of intrinsic clocks drives not only some of our behavioral patterns, such as eating, fasting, sleeping, and wakefulness, but it also drives our internal physiology—our “body temperature, blood pressure, hormone production, digestion, and immune activity.” Most of the genes in our body “exhibit daily fluctuations in expression levels, making the circadian expression rhythms the largest known regulatory network in normal physiology,” the biggest regulatory system in our body. This cycling is thought to allow for a level of “‘predictability’ and ‘functional division of labor’” so that each of our body processes can run at the best time. At night while we’re sleeping, a whole array of internal housekeeping activities can be switched on, for example, and as dawn approaches, our body can shift back into activity mode.

    Anyone who’s ever had jet lag knows what throwing off our cycle by even just a few hours can do, but now we know our circadian rhythms can be the difference between life and death. A study of more than 14,000 self-poisonings found that those who tried committing suicide in the morning were more than twice as likely to die than those who ingested the same dose in the evening. In the same vein, properly timed chemotherapy can not only end up being five times less toxic but also twice as effective against cancer. The same drugs, at the same dose, but with different effects depending on the time they’re given. Our body absorbs, distributes, metabolizes, and eliminates what we ingest differently, depending on when it is during the 24-hour cycle, as you can see below and at 2:19 in my video Chronobiology: How Circadian Rhythms Can Control Your Health and Weight

    We’re just beginning to figure out the optimal timing for different medications. Randomize people suffering from hypertension into taking their blood pressure pills at bedtime instead of in the morning, and not only does the bedtime group achieve better blood pressure control and suffer fewer heart attacks and strokes, but they cut their risk of death in half. (Yet, most physicians and pharmacists tell patients to take them in the morning, potentially doubling their risk of death.) If chronotherapy—the optimal timing of drugs—can have such an impact, maybe it should come as no surprise that chronoprevention—the scheduling of lifestyle interventions like mealtimes—can also make a difference.

    In the official Academy of Nutrition and Dietetics position paper on effective treatments for obesity, importance is placed not only on the quantity but also on the timing of caloric intake. “Potentially consuming more energy [calories] earlier in the day, rather than later in the day, can assist with weight management.” Some have gone further and even characterized obesity as a “chronobiological illness.” What evidence do we have to back up these kinds of claims?

    Well, the “timing of energy [caloric] and nutrient intake has shifted slightly over time, with a greater proportion of intake later in the day,” raising the question about a possible role in the rise of obesity. Middle-aged men and women who eat a greater share of daily calories in the morning do seem to gain less weight over time, and a study entitled “Timing of Food Intake Predicts Weight Loss Effectiveness” found that dieters eating their main meal earlier in the day seemed to steadily lose more weight than those eating their main meal later, as you can see in the graph below and at 4:12 in my video

    The obvious explanation for these findings would just be that those who eat later also tend to eat more. And, indeed, there does seem to be a relationship between when people eat most of their calories and how many calories they end up eating over the entire day, with those eating a greater proportion in the morning eating less overall. Maybe later eaters are overeating junk on the couch watching primetime TV? A tendency has been found for night owls to consume more fast food and soda, and fewer fruits and vegetables. In the field of social psychology, there is a controversial concept called “ego depletion,” where self-control is viewed as a limited resource, like a muscle that can become fatigued from overuse. As the day wears on, the ability to resist unhealthy food choices may decline, leaving one vulnerable to temptation. So, is it just a matter of later eating leading to greater eating?

    In the study I mentioned above where earlier eaters steadily lost more weight, to the researchers’ surprise, the early eaters ate as much as the late eaters, despite the difference in weight-loss magnitude. By the end of the 20-week study, the early eaters ended up about five pounds lighter than the late eaters, even though the two groups ate the same amount of food. There didn’t seem to be any difference in physical activity between the two groups either. Could it be that just the timing itself of caloric intake matters? Scientists decided to put it to the test, which we’ll cover next.

    Wasn’t that chemo data wild?

    If you are on blood pressure medications, please share this video with your physician and ask if your timing is optimized.

    We kicked off this chronobiology series by looking into the importance of breakfast when it comes to weight loss. In case you missed those videos, see Friday Favorites: Is Breakfast the Most Important Meal for Weight Loss, or Should It Be Skipped?.

    For more on this topic, check out the related posts below.

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    Michael Greger M.D. FACLM

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