Grapes are Great!

Grapes grow well in Idaho and are harvested September through October.  Look for grapes at your local farmers market.    Nutrition facts: One cup of grapes is only 62 calories, contains vitamin C and potassium and is fat free and cholesterol free.  Grapes are naturally sweet, easy to snack on. Slice grapes in half lengthwise... Continue Reading →

Pan Seared Chicken with Peaches

  Pan Seared Chicken with Peaches SkilletMeat thermometer 1.4 lb. Chicken thighs (boneless and skinless)1/2 tsp Chili powder1 tsp Italian seasoning2 tbsp Oil (any variety)1 tsp Salt1 tsp Pepper1 can peaches (drained)1/2 lemon (juiced)3 tbsp honey (optional)  Wash your hands for 20 seconds with soap and water and prepare a clean workspace. Season chicken thighs with... Continue Reading →

Healthy Apple Pie Cup

Healthy Apple Pie Cup Enjoy this tasty and nutrient packed fruit cup. Knifecutting boardmeasuring spoons and cups 1/4 cup Granola1/2 Apple (diced)1/4 cup Unsweetened applesauce1 tbsp low-fat Greek yogurt (vanilla)ground cinnamon  ((optional)) Wash hands before preparing food.Wash apple.Cut apple in half and then dice.Add granola to the bottom of a cup or bowl. Layer with... Continue Reading →

Quick Breakfast Burrito

Quick Breakfast Burrito A quick and easy breakfast. PotFrying panGraterKnifebowlForkSpatula/Turner 6 whole wheat tortillas4 Avocado6 hard-boiled eggs2 cups low-fat cheddar cheese, shredded Wash hands before preparing food.In a pot, boil 6 eggs for 8-10 minutes, covered. In a pan, place tortilla and cook on low to medium heat. Distribute cheese evenly on tortilla and cook... Continue Reading →

Refrigerator Dilly Beans

  Refrigerator Dilly Beans Easy and crunchy pickled green beans with spicy dill flavor pint mason jarssaucepansbowlKnifeMeasuring cupsMeasuring spoons 2 pounds fresh green beans1 Cup white vinegar1 Cup apple cider vinegar1 Cup water2 Tablespoons sugar2 cloves of garlic (halved)1.5 teaspoon kosher salt2 sprigs of fresh dill1 teaspoon black peppercorns1 teaspoon crushed red pepper Wash hands... Continue Reading →

Green beans

Green beans are the immature pods of dried beans.  They are meant to be grown and eaten unripe.  They grow quickly….Ready to harvest in 50-60 days after planting.  Green beans are also known as string beans or snap beans.  There are yellow, purple and green varieties. Green beans are low in calories and low in... Continue Reading →

Homemade Raspberry Lemonade

  Homemade Raspberry Lemonade Blender or Food ProcessorJuicerFine mesh sieveSpoon or ladleSmall bowlPitcher 1 cup fresh raspberries1 cup lemon juice (about 4-6 lemons depending on size)3/4 cup honey2-3 cups water (cold)Ice cubesfresh mint leaves (optional, for garnish)sliced lemon (optional, for garnish) Rinse lemons and raspberries and prep the working space.Juice the lemons (use sieve to... Continue Reading →

Summer Quinoa Salad

Summer Quinoa Salad Full of flavor and nutrients Knifecutting boardPotMixing bowlMixing Spoon 1 cup quinoa2 cup water2 cup frozen corn1 cup cherry tomato (cut in half)1/4 cup red onion (sliced)1 red bell pepper (sliced)1/2 cup fresh cilantro (chopped)3 tbsp lime juice1 Avocado (pitted, peeled, and cut into chunks) Wash hands with soap and water.Combine quinoa... Continue Reading →

Get Moving this Summer

Everyone loves the summer months, but it can get hot. Don’t let the summer heat keep you from staying active. It's important for kids to stay active as well. Adults need at least 30 minutes of physical activity most days of the week and children need at least 60 minutes each day of the week.... Continue Reading →

Rhubarb Muffins

  Rhubarb Muffins This is a delicious rhubarb muffin recipe! Rhubarb is low calorie and filled with fiber, vitamins and minerals. 1½ cups flour (all-purpose, whole-wheat or a combination)1 teaspoon baking powder¼ teaspoon baking soda1 teaspoon cinnamon½ cup packed brown sugar1 egg½ cup unsweetened applesauce¼ cup vegetable oil1 teaspoon vanilla1 cup diced rhubarb (fresh or... Continue Reading →

Rhubarb

Rhubarb is a low calorie vegetable that is fat free, cholesterol free and sodium free.  It contains fiber, antioxidants and Vitamin K. Rhubarb can be eaten raw or is often used in muffins, sauces, jellies, pies, or an accompaniment to savory foods.  One of the first plants to produce in the spring, rhubarb is a... Continue Reading →

Grilled Lemon Garlic Asparagus

  Grilled Lemon Garlic Asparagus GrillSmall bowlWhiskAluminum FoilServing Plate bunch asparagus1 tbsp olive oil2 cloves garlic (minced)1 lemon (zested and juiced)1/8 tsp pepper Preheat the grill to medium-high heat.Wash the asparagus spears and trim off the tough ends.In a small bowl, whisk together the olive oil, minced garlic, lemon zest, lemon juice, and pepper.Evenly coat... Continue Reading →

Strawberry Frozen Yogurt

Strawberry Frozen Yogurt Keep cool this summer with this delicious recipe. Blender or Food Processormeasuring spoons and cups 4 cups frozen strawberries1 cup low-fat Greek yogurt (plain)1 tbsp honey1 tbsp fresh squeezed 100% lemon juice Wash hands with soap and water.Blend all ingredients in a food processor or high speed blender until smooth, about 3-5... Continue Reading →

July is National Berry Month

What better way to celebrate July than with berries! So many berries are in season this month making them more affordable and available.  Why should I eat more berries? Berries have a lot of vitamin C, folic acid, dietary fiber, and antioxidants. These nutrients help increase our immune function and are protective against cancer and... Continue Reading →

Artichoke Potato Soup

The artichokes in this delicious soup contain fiber, vitamins and antioxidants that support the immune and cardiovascular systems.   Artichoke Potato Soup PotMeasuring spoonsMeasuring cupKnifeBlender 2 Tablespoons oil1 cup onion (chopped)1 clove garlic (chopped)1 potato (peeled and chopped)8 oz artichoke hearts (chopped)2 cups chicken broth¼ teaspoon pepper Wash handsHeat oil in large pot over medium... Continue Reading →

Artichokes for the Win!

Did you know artichokes are a superfood?  They are packed with powerful antioxidants, low in fat and sodium, high in fiber, folate and vitamins C and K.  A medium artichoke is only 60 calories but boasts 4 grams of protein! Artichokes can help lower blood sugar levels, improve digestion as well as heart and liver... Continue Reading →

Busy Schedules & Family Meals

Crazy sports and activity schedules can be a challenge to family meals. Add in homework, family commitments, etc. and things get hectic. It is still possible to enjoy shared food, fun, and conversation - even during busy seasons. Here are a few tips on getting the kids (and yourself) fed without having to give up nutrition or quality dinner time together. Read more...

Sweet Corn Salsa

Find out if corn is a vegetable or a grain by clicking here Sweet Corn Salsa bowlcutting boardKnifeMixing Spoon 4 1/2 cups sweet corn (about 6 ears)3/4 cup cilantro (chopped)2 Tbsp. green onion (sliced)3 Tbsp. lime juice3/4 tsp salt wash your hands for twenty seconds with soap and water. Start with a clean work surface... Continue Reading →

Frozen Yogurt Bark

  Frozen Yogurt Bark A tasty summer treat that is good for you and quick and easy to make. Spatula or spoonbaking panPlastic wrap 2 cups non-fat Greek yogurt (vanilla)1/4 cup strawberries (medium) (sliced)1/4 cup blueberries or blackberries1/4 cup kiwi (cubed) Wash hands.Rinse fruit under running water.Line baking pan with plastic wrap.Spread yogurt evenly in... Continue Reading →

Healthy Barbecue Tips

A barbeque is a perfect way to relax and spend quality time with friends and family this summer. Here are some suggestions to help you plan a healthier get together: Meat lovers Try grilling lean cuts of meat and healthier proteins, such as skinless chicken, turkey breast and fish. Eating large amounts of fattier meats... Continue Reading →

Fruit Salad in a Cone

  Fruit Salad in a Cone A tasty recipe that kids can help make. Spoon 1/4 cup mixed berries1/4 cup Low-fat vanilla yogurt1 ice cream cone Wash hands.Rinse berries.Fill cone half full of yogurt.Top the remaining half of the cone with fruit.Enjoy! Dessert, Salad, Snack

Farmers Market Shopping Tips

Shopping at a farmers’ market can be good for you and your community. You can find a variety of locally grown crops picked at the peak of quality and freshness. Follow these tips to make the most of your farmers market shopping experience: Shop early – The best selection is often available closer to the... Continue Reading →

Pesto for pasta and so much more!

This pesto recipe is a delicious addition to pasta, pizza, vegetables, grain salad, sandwiches, soup, potatoes, meat, fish and eggs. Pesto This pesto recipe is a delicious addition to pasta, pizza, vegetables, grain salad, sandwiches, soup, potatoes, meat, fish and eggs food processer or blenderMeasuring cupSpatula ¼ cup olive oil2 cups firmly packed fresh basil... Continue Reading →

Leafy Greens in Season in Idaho

When it is Spring in Idaho, that means tender leafy greens are popping up in grocery stores and farmers markets at great prices. You might have a garden sprouting greens too! Read on for a few ways to take advantage of this nutritious Idaho bounty...

Thai Chicken Salad

  Thai Chicken Salad bowlbowlcutting boardKnife Salad:1 cup carrots (shredded)4 cups cabbage (shredded)1 red bell pepper (thinly sliced)1 bunch cilantro (finely chopped)2 cups shredded chicken (canned will work)Dressing:1/4 cup peanut butter2 Tbsp. low-sodium soy sauce2 Tbsp. lime juice1 tsp garlic (minced)2 Tbsp. oil2 Tbsp. honeywater (for desired consistency)Optional: crushed peanuts to top Prepare a clean... Continue Reading →

Baked Asparagus with Parmesan Cheese

Baked Asparagus with Parmesan Cheese A delicious veggie based side dish. Measuring spoonsMedium baking dish 1 pound asparagus1 tbsp olive oil2 tbsp Grated parmesan cheese2 tbsp breadcrumbs Wash hands.Heat oven to 450°F. Rinse asparagus in running water. Hold both ends of one spear; snap outward so tough, fibrous end snaps off. Discard the tough ends.In a medium... Continue Reading →

May is National Asparagus Month

In honor of National Asparagus Month why not try some new asparagus recipes. In season asparagus is an affordable way to add nutrition to your meals. Asparagus Nutrition Facts Five spears of asparagus provides 400 milligrams of potassium, three grams of fiber, 60% of the daily recommendation of folate and is also an excellent source... Continue Reading →

Go Green Smoothie

  Go Green Smoothie This smoothie is a great way to enjoy fresh fruits and vegetables KnifeMeasuring cupBlender 1 banana (cut into slices)1 cup green grapes1 kiwi (peeled and sliced)1 cup baby spinach (rinsed and patted dry)1 cup nonfat plain yogurt (or key lime yogurt)¼ cup apple juice or lime juice4-5 ice cubes Wash hands... Continue Reading →

Eat It Green for Spring!

What could be better than eating fresh fruits and vegetables as spring approaches? Packed with nutrients, fiber and FLAVOR, green fruits and vegetables are a great addition to every meal. Green foods help protect your heart, work to keep blood pressure under control, keep your eyes seeing well and protect your gut health.  In honor... Continue Reading →

Green Pasta Sauce

Try out some of your new environmentally friendly kitchen tips with this Green Pasta Sauce recipe: Green Pasta Sauce Great way to get your greens in! SkilletPotBlenderSpatulaKnifecutting boardSpatula 1 box whole wheat pasta2 Tbsp olive oil1/2 onion (diced)2 cloves garlic (minced)1 zucchini (diced)3 cups spinach1/2 cup cream (or canned coconut milk for dairy free)1 Tbsp... Continue Reading →

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