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Food & Health

Center for Regional Food Systems

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  • MSU Extension

    Michigan State University Extension helps people improve their lives by bringing the vast knowledge resources of MSU directly to individuals, communities and businesses.


  • Three Sisters Soup

    Published on December 4, 2020
    Let’s make soup!

  • Broccoli Rice Casserole

    Published on October 7, 2015
    Michigan-grown broccoli is available July through October. Broccoli chosen for freezing is processed at its peak ripeness, a time when it is most nutrient packed and most delicious. Frozen broccoli may be even more healthful than some of the fresh produce sold in grocery stores since the product will degrade over time. Americans typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables due to availability and cost. Preserving broccoli and other fruits and vegetables by freezing them when they are at their nutritional peak allows people to use them throughout the year.

  • Trail Mix

    Published on June 4, 2021
    Trail mix makes a great after school, hiking, or camping snack. It's easy to customize with your favorite nutritious ingredients!

  • Arugula Pizza

    Consider adding arugula to your toppings on homemade pizza nights!

  • Broccoli Salad

    Published on October 27, 2014
    Michigan-grown broccoli is available July-October. Broccoli has many health benefits. It provides vitamin C, potassium and dietary fiber. It also helps to reduce cholesterol. At only 45 calories per one cup serving, broccoli provides a tasty addition to your meals and snacks. Serve it raw with a low-fat dip, add it to green salads for an extra crunch, or use it to add color and texture to a stir-fry. Choose odorless broccoli heads with tight, bluish-green florets. Remove the outside skin on the stem with a peeler. Cut the stems and serve with the florets. Refrigerate broccoli and use within three to five days.

  • Blueberry Yogurt Pops

    Published on August 27, 2020
    Make a refreshing treat using the fruit you have on hand.

  • Asparagus Guacamole

    Try this fresh idea for using asparagus!

  • Lentil Spaghetti

    Whether you purchase sauce or use home made, add cooked or canned lentils for a boost of fiber and protein!

  • Pulled Salmon BBQ Sandwich

    Published on April 30, 2021
    You can use fresh, frozen, or canned salmon in this easy sandwich. Use your favorite bread, toppings, and sides for a delicious, satisfying meal!

  • Blueberry Muffins

    Published on October 27, 2014
    Michigan-grown berries are available in July and August. Blueberries have many health benefits. With only 100 calories in a one-cup serving, these flavorful berries provide a fat-free, sodium-free, cholesterol free and high-dietary-fiber addition to your diet. They are also packed with disease-fighting antioxidants and are a good source of vitamin C. Choose dusty-blue, firm, plump, dry berries. You can safely refrigerate blueberries for 10 to 14 days. Add them to your meals in a variety of ways – top off cereal or pancakes, add them to muffins or waffles, or just enjoy them one at a time.

  • Root Fruit Salad

    Published on December 4, 2020
    This salad shows that you really can eat a rainbow, with fruits and vegetables!

  • Chocolate Cherry Energy Bites

    Cherries contain nutrients such as vitamin C and fiber. Michigan cherries are delicious fresh and they're available year round, frozen and dried.

  • Cornmeal Green Beans

    ½ pound green beans, ½ cup flour, ¼ cup milk, 2 eggs, 1 cup cornmeal, 1 teaspoon salt, 1 teaspoon pepper, ½ teaspoon garlic powder, Cooking spray

  • Lemon Berry Pops

    Published on July 21, 2021
    Try this fun idea for a refreshing summer treat! You can use in-season fruit or whatever fruit you have on hand! Plastic spoons work great if you don't have sticks.

  • Roasted Asparagus

    Published on May 25, 2021
    Have you tried roasting asparagus? If not, you're in for a treat! Season with your favorite spices.

  • Pepper & Bean Casserole

    Published on July 30, 2021
    Try this recipe using bell peppers, especially when bell peppers are in season! It makes great leftovers, too!

  • Chicken Broccoli Casserole

    Published on August 11, 2021
    Join Rayshawnda, community nutrition instructor, while she makes Chicken Broccoli Casserole!

  • Banana Burritos

    Published on August 12, 2021
    Are you looking for a nutritious snack or quick breakfast? Try a banana burrito!

  • Chicken Penne

    Try this healthier version of baked penne. We substituted whole-grain pasta for white pasta and added chicken and broccoli to boost the nutrition content!