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Wildcat Extension District


Thick Turkey Chili                                     Recipe
This chili can be served in a bowl or as a sloppy joe on a bun, and it freezes well for a quick meal to pull out on a busy day.


Keep Your Wealth & Good Health!                                                            Article                       Radio

Want to save money AND be good to your heart? In the spirit of the New Year, here are tips to help you do just that!

Oriental Beef and Broccoli                        Recipe
Forget take-out! In 15 minutes you can have this insanely delicious beef and broccoli stir fry! Way better than any restaurant version! The great thing here is that it’s a cheap meal to put together. You can use a cheaper cut of beef like a flank steak and then all you need is a head of broccoli. Most of the other ingredients should be right out of your pantry.


Want to avoid getting sick?                                                                        Article                        Radio
Did you know that the best way to protect your health and prevent spreading germs is inexpensive, easy and quick? It's as simple as washing your hands with soap and water for 20 seconds!  Read on for more information about 20 seconds that could save your life!

Our Favorite Chicken Noodle Soup                  Recipe
Even though it sounds too good to be true, chicken noodle soup can actually help you get well faster when you are suffering from the head and chest congestion that comes with cold and flu season. The hot broth can clear congestion and ease a sore throat; it also provides the fluids that our bodies need more of when we are sick. The chicken provides protein, which our immune system needs to fight off the germs. And the vegetables and whole grain noodles provide vitamins and minerals that boost our immune systems.  Read on for a favorite recipe.


Bacteria … The Unwanted Holiday Guest                                          Article                             Radio
Ever have a stomach ache after eating a hefty holiday feast? You may think that you just ate too much, but it could be a case of food-borne illness. Here are ways to handle perishable foods safely and enjoy a healthy holiday!

Sweet Potato Chowder                                              Recipe
We're calling this soup a chowder, given the fact that potatoes are the key to both its velvety base and its hearty texture. And thanks to the silky-starchy contents of sweet potatoes, you'll get the creaminess expected in a chowder without a drop of cream.


The Holidays Are Merrier with Money-Saving Meals                      Article                              Radio
Saving money is on everyone’s mind during the holidays. Here are several ways to help you get the most out of your food dollars. Be merry this holiday saving money on your meals!

Turkey Noodle Soup Mix & Soup                      Recipe
A gift for the holiday season when there is usually a lot of leftover turkey meat!


Take Some Hassle Out of Holiday Meals                                           Article                               Radio

Are you hosting one or more holiday meals?  Do you wish you could spend more time with your guests and less time in the kitchen?
 Last-minute hurried food preparations can drain any cook’s holiday spirit. Try these ideas from K-State’s Dining on a Dime newsletter to help you take some of the hassle out of your holidays, while keeping food quality and food safety a top priority.

Turkey Vegetable Quiche                                            Recipe
Wondering what to do with Thanksgiving leftovers?  This quiche recipe is a great way to use leftover turkey and veggies from your holiday meal.


Practice Being Safe: Motor Vehicle Safety                                    Article                               Radio
Vehicle crashes are the leading cause of unintentional injuries and death for people between the ages of 1 and 33. The National Safety Council (2012) recommends several ways to reduce the likelihood of getting into an accident and staying alive by following these practices:

Hunting Down Food Safety                                                                 Article                              Radio
Hunting season is here, and with it comes the opportunity to eat game meat and wild birds. Before eating wild game or birds, keep in mind special food safety points.

Apple-Stuffed Acorn Squash                           Recipe
Enjoy the delicious flavors of Fall with this easy recipe!


Halloween Safety:  Tips for Trick-or-Treaters                                Article                              Radio

Fall celebrations like Halloween and Harvest Day are fun times for children who can dress up in costumes, enjoy parties, and eat yummy treats.   Make sure the festivities are fun and safe for trick-or-treaters and party guests as well with  these tips offered by Mayo Clinic staff.

Whole Wheat Flax’n Apple Muffins                             Recipe

These yummy muffins are full of healthy grains, apples and nuts in addition to flax seed which is high in fiber and omega-3 fatty acids.  Enjoy them for breakfast or as a healthy snack.


Shrimp Taco Salad


Planning for Your Financial Future                                                  Article                 Radio

Research conducted by AARP, found that among Americans age 50 and older, 60 percent have a will, 45 percent have a durable power of attorney, and 23 percent have a living trust.


Double Up Food Bucks                                                                        Article                 Radio

Helping more families buy fresh, healthy food from local farmers is a simple yet powerful idea. Read more to hear how SNAP recipients can double their buying power of local fruits and vegetables.


Spaghetti Squash                                            Recipe

So you took a gamble on a spaghetti squash — it does have a pretty clever sales hook, after all — but now you're staring at this canary-yellow gourd wondering how on earth it could ever be transformed into anything resembling pasta. You're full of doubts and hopes and perhaps a dash of healthy skepticism. I get that because I have felt the same thing. Instead of thinking of it as a replacement for pasta, first try it as a side dish like this recipe.



Plan.... To Save Time and Food Dollars                                          Article                 Radio

Do you ever get tired of running to the grocery store several times each week?  Do you ever get frustrated because you forget about a food and it spoils before you can use it? Do you want to save money on your food budget?  If so, menu planning is for you.  Read on for tips to help you save time and food dollars.

PORK LOIN ROAST AND VEGETABLES                  Recipe

This is a perfect recipe for meat and potatoes fans. Enjoy this recipe with a fresh side salad, and a piece of fruit for dessert.


Roasted Cherry Tomatoes & Glaze


Parenting Consistently                                                                        Article                Radio

The developing brain thrives on repetition. When a baby experiences the same things repeatedly, the pathways of connections in her brain become stronger and more complex.

 September 9, 2017

New Life for Leftovers                                                                         Article                Radio

Read on for ideas on how to reincarnate yesterday’s best, and last night’s remainders, and to gain new love for your leftovers.

Pepperoni and Zucchini Casserole                      Recipe

It’s that time of year when zucchini magically appears on your doorstep. Try this tasty recipe that your family will love!

 September 2, 2017

Diabetes Prevention:  5 Tips for Taking Control                            Article                Radio

Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds; and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider these latest diabetes prevention tips from the American Diabetes Association.

Orange-Almond Salad                                                     Recipe

This light, refreshing salad provides a good source of fiber and is low in calories. Additionally, the colorful fruits and veggies are packed with antioxidants.

 August 17, 2017

Chores are a Win Win for everyone                                                Article                  Radio

It has been said, “Kids today have it so easy! Back in my day, we had to do chores, but kids are handed everything now!"People of all ages and different generations, including kids themselves, have a similar view of children today.

August 11, 2017

Save Money on Home-Packed Lunches                                         Article                   Radio

Lunches provided at school are affordable options. But if your family members choose packed lunches to tote to school or to work, here are some ways to keep the costs down.

Very Berry Blackberry Dump Cake                              Recipe

It's Blackberry Season!

Here's a delicious, easy recipe for blackberries with instructions for baking in the oven or outside with charcoal briquettes.

 August 3, 2017

Tips For Staying Hydrated in The Summer Heat          Article             Radio


Summer is a great time to be outside – but proper precautions must be taken.

It is especially important to stay hydrated as temperatures rise. Heat exhaustion and heat stroke are serious health conditions, but they can be avoided.  Read on to learn some tips to help you and your family stay hydrated and safe in the sweltering heat we’ve been experiencing recently.


Infused Water Flavor Ideas                                            Recipe

As outdoor temps start to rise, so does our need to be drinking more water. 

 However, if plain water doesn’t appeal to you, why not try infused water.  Add thin slices or small cubes of washed fruit or veggies, or even herbs into a container of cool water.  Let the water sit in the refrigerator for a few hours to allow the flavors to infuse, and enjoy.  Hydration never tasted so good.

 July 20, 2017


Mexican Vanilla                                        Article                           Radio

This flavoring product may smell like vanilla extract, taste like vanilla extract, and be offered at a cheap price, but it could present a significant risk to some people’s health.


 Cajun Corn and Bacon Maque Choux                              Recipe

After enjoying a professional development trip to New Orleans recently, here’s a recipe with New Orleans flavor…and lots of good summer veggies!


 July 6, 2017

Keys to a Positive Attitude                  Article                           Radio

What you do today will affect your future. Nowhere is this as true as it is in issues regarding aging. The way in which you take care of yourself through the years, both physically and mentally, will affect the natural process of aging. No one knows this better than centenarians, people who are 100 years old and older. The book Blue Zones, Lessons for Living Longer from the People Who’ve Lived the Longest, by Dan Buettner, identifies 12 healthy behavior practices that encourage optimal aging throughout the life span. These 12 keys aim to help people grow old gracefully, successfully, and with increased longevity. 

July 14, 2017


Legumes: Budget Friendly Nutrition Powerhouses                Article             Radio

Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available.  Yet legumes are among the least expensive foods to include in your family’s meals. Read on to learn more about including these nutrition powerhouses in your family’s meals.
Legumes Picture

Old Settlers’ Beans         Recipe

This recipe makes a great addition for a summer cook-out, or can be featured as a main dish paired with other foods like a green salad or fresh veggies and dip, fruit, and low-fat milk.

 June 23, 2017


Buffering Children from Toxic Stress          Article             RadioSad Baby

Developing brains need new experiences, consistency, and loving care in order to thrive. Unfortunately, not all babies and children receive this type of nurturing. Some babies grow up in chaotic and stressful environments.


June 16, 2017

Summer Salads                    Article                       RadioBlack Bean & Corn

When some people hear the word “salad,” they think of a small bowl of leafy greens and creamy dressing that must be struggled through before the arrival of their steak or chicken dinner.

Chopped Black Bean and Corn     Recipe

One of the newest trends in brown-bagging salad is an old standby from your grandmother’s kitchen: the Mason jar or canning jar. The beauty of the Mason jar salad is that dressing goes in the bottom, followed by whatever ingredients you choose — you can see each layer and portion them out. Add the leafy greens last, screw on the lid, and then it's easy to transport. Give it a good shake when it’s time to eat.

 June 9, 2017

 Just Because It Seals Doesn’t Mean It’s Safe              Article                  Radio   


Home canning can be an excellent way to preserve garden produce and share it with family and friends, but it can be risky or even deadly if not done correctly and safely.   If home canning is done the wrong way, the vegetables you worked so hard for could become contaminated by a germ that causes botulism, a serious illness that can affect your nerves, paralyze you, and even cause death.  Just because the jar seals does not mean that the food is safe.  Read on to learn more.

 Rhubarb-Strawberry Jam

If you love jam, you will want to try this recipe for Rhubarb-Strawberry Jam.    Recipe

 May 25, 2017

Wonderful Low Cost Summer Activities for Kids and Families           Article                Radio                                             Blowing Bubbles

There are a number of wonderful low cost summer activities for kids and families that help families keep their hard-earned money in their pockets.


May 19, 2017

 Mediterranean Quinoa Salad


May 19, 2017


Fill your Shopping Cart with Groceries … Not Germs     Radio     Article    Fill Your Shopping Cart

Are you filling your shopping cart with germs as well as groceries? Probably you are, but you don’t have to! Here are some ways that you can protect yourself and your family from the germs that may lurk in your grocery store.

Fresh Corn and Avocado Salsa     Recipe

With corn on the cob season ahead, many of us are salivating for that yummy sweet corn. Then after eating our fill several days in a row, we’re looking for something different. Here’s a recipe that works as a salad, a dip or a taco topping. If you can’t wait for fresh corn, then substitute the fresh corn with frozen corn.

 May 12, 2017


Enjoying Plain Greek Yogurt     Radio       Article     Plain Greek Yogurt

Whether you love it or you hate it, the truth is, plain Greek yogurt is a healthy product that just happens to taste awful.   Read on to find out more about ways to enjoy this wonderful, flexible and nutritious ingredient.

Swiss Oatmeal       Recipe

Swiss Oatmeal is a simple, tasty way to enjoy the whole grain goodness of oatmeal.  No cooking required!

April 27, 2017

Operation Red File 


Would emergency personnel know what medications you take if you were unable to speak? Would they know who to contact to let them know you were in an accident or even what your name is? Operation Red File can help provide this much-needed information to emergency personnel in case of an emergency.
Radio     Article 



 April 21, 2017

Celebrate Strawberry Season      

Sure, you can find strawberries year-round. But there's nothing like the real, ripe, red, juicy in-season stuff. And, we're thanking our lucky stars that strawberry season's just beginning.Strawberries

Radio         Article

Strawberry Wonton Cups

The perfect spring and summer sweet appetizer - sugared wonton cups are baked and filled with a cream cheese mixture, then topped with fresh strawberries. They are so easy to make, but they look like they took a lot more effort. And the taste? You might have to try them to find out!


April 14, 2017

  Baked Egg in Ham Cups      Recipe

Cooking w/ Chuckie: Baked Egg Ham Cups

 April 14, 2017

  Food Tossed Is Money Lost

What is going into your trash?  Per the United States Department of Agriculture, USDA, about 40 percent of the United States food supply (1,500 calories/person/day) goes uneaten. Discarded food in homes and foodservice accounts for 60 percent of this total food loss and is mostly avoidable.  The remaining portion is lost or wasted during food production.  

  Radio        Article

Clean Out the Fridge Potato Salad
Clean Out Fridge Potato Salad




March 30, 2017

  Parenting and the Struggle with Screen Time

Family Time

The emergence Parof smartphone and tablet technology has brought the notion of screen time, once only applied to television, to virtually every aspect of modern life. Smartphones and tablets have become part of the culture, and parents need to make decisions about appropriate screen time for their families.

   Radio                     Article 

 March 22, 2017

 Grow Vegetables and Savings

Grow Vegetables and Savings

Spring has nearly sprung! Are you sprouting ideas of starting a garden this year? You can reduce your grocery expenses by growing your own vegetables. 

Radio       Article 

Broccoli-Carrot Fritters                     

Want that crispy crunch of fried foods, but want to eat healthy. These quick, crispy fritters are packed with vegetables and get super crisp in the pan.


March 16, 2017


Sheet Pan Asian Stir-Fry

March 3,2017



Walk Kansas Promotes Health and Well-being     Radio     Article 

Are you aware that chronic disease, including obesity, is responsible for more than 70% of health care costs in Kansas?  Did you know that making healthy lifestyle choices like those promoted in K-State’s Walk Kansas Health Initiative can actually help protect against chronic diseases?  Read on for more about joining Walk Kansas and starting your journey toward a healthier life!

Crispy Baked Chicken Strips   Recipe

Compare these chicken strips made at home to those ordered from a fast food restaurant.  Fast food chicken strips contain as many as 410 calories, 24 grams of fat, and 1470 milligrams of sodium per serving.   We can do better!

March 2, 2017

Advanced Health Care Directives; Important for all Adults    Article 

As a cognitively healthy adult, you have the right to be informed about the state of your health and make your own decisions about medical treatment. But, what happens if you become unable to voice your own decisions?

Omega-3 in Fish: How Eating Fish Helps your Heart     Radio    Article 

The omega-3 fatty acids in fish are good for your heart. Find out about the heart-healthy benefits of eating fish to prevent heart disease.

Sugar Seared Salmon Recipe

Few foods pack a bigger nutritional punch than salmon. Not only is this fish rich in protein and vitamin D, but it’s also one of the top sources of omega-3 fatty acids. That’s great news because omega-3s have been shown to reduce inflammation, regulate blood pressure, and are crucial for brain and heart health.

Pecan Pie Overnight Oats

Soup Time, Create Your Own     Radio    Article 

Soup is an easy meal that can incorporate many healthy ingredients, and making homemade soup doesn’t have to be intimidating or time consuming.  In fact, using this simple plan offered by Utah State University Extension, you can create a tasty soup without even using a recipe.  It is also a great way to make good use of leftovers.

Kids in Sports     Radio    Article 

Over 30 years, researchers asked hundreds of college athletes to think back: "What is your worst memory from playing youth and high school sports?" The most common response by far: "The ride home from games with my parents." Do you want to avoid being THAT kind of sports parent?

Eating Colorful Plant Foods     Radio    Article  

Research shows that the single best way to improve health is to eat plenty of naturally colorful fruits and vegetables — deep reds, orange, yellows, whites, blues, purples, blacks and greens.

Baked sweet potato fries  Recipe

Wedges of sweet potatoes, tossed with oil, sprinkled with spices, and baked on high heat until browned and crispy at the edges. Addictive!  

Oven Beef Stew Part 1   

Oven Beef Stew Part 2


Healthy Eating In A Hurry   Radio     Article 

Whether we formally call them “resolutions” or not, many of us are beginning the New Year with good intentions of cooking more meals at home because we know it benefits our health as well as our pocketbook.  However, as we get past the holidays and back into our normal hurried lives, we find ourselves lacking the time needed to prepare even one healthy meal.  If this dilemma sounds all too familiar to you, be encouraged.  There are some things we can do to maximize the food prep time we have available and accomplish our healthy eating goals even when time is in short supply!  Read on for helpful tips:


Using a slow cooker for meal preparation can be convenient as well as saving money and time for those who are looking for easy ways to prepare and eat more meals together at home.  Consider serving this Slow Cooker Taco Soup with baked tortilla chips, apple slices, and low-fat milk for a healthy meal your family will enjoy sharing.

A New Year All Year Long   Radio     Article  
Here is a different approach to New Year’s resolutions! Set one resolution to do for each month throughout the year. Try each of the suggestions below, or make your own list of monthly resolutions. The key is to keep new behaviors specific and do-able. As each month closes, congratulate yourself for practicing healthy habits, and resolve to continue to take steps to a healthier you!

Shirley's Baked Stew  Recipe