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According to foodsafety.gov, an estimated 1 in 6 Americans will get sick from food poisoning each year. You can help protect yourself and your family from food borne illnesses by following these 4 steps for food safety: clean, separate, cook and chill. CLEAN Wash your hands for at least 20 seconds with soap and... Continue Reading →
Add some sweetness and crunch to your usual tuna sandwich with this recipe. You can easily substitute canned chicken for the tuna! Yum! Apple Tuna Sandwich Add some sweetness and crunch to your usual tuna sandwich with this recipe. You can easily substitute canned chicken instead of tuna. Can openerSharp knifecutting boardSpatula or spoonMedium BowlMeasuring... Continue Reading →
The National School Lunch Program provides nutritionally balanced lunches to children each school day. Contact your school district directly to see if it offers free or reduced price school meals based on household income and family size. If you’d like to pack lunches at home, here are some tips to keep your kid’s lunches simple, healthy,... Continue Reading →
Get started with on your healthy snacking journey with our snacking guide! Apricot Date Bars This is an easy and nutrient dense recipe that the whole family will love. Put your creative hats on and customize the ingredients based on the season, your taste preference, or what you have in your pantry! food processorbowlbaking panparchment... Continue Reading →
Healthy, quick, easy, and affordable snacks can be a lifesaver during a busy day of work, picking up the kids from school, or during a weekend where you just want to relax. But sometimes you don’t have those snacks on hand when you need them most. Maybe the preparation is hard, maybe you just need... Continue Reading →
Apple Donuts A tasty healthy recipe that kids love to help make. KnifeSpoon 1 Apple2 tbsp low-fat Greek yogurt (vanilla )1/4 cup blueberries1/4 cup Granola Core and slice one apple into rounds.Spread 2 Tbsp vanilla low fat Greek Yogurt evenly among the apple slices.Place ¼ cup blueberries evenly among apple slices.Sprinkle ¼ cup granola... Continue Reading →
Following some basic guidelines can help you encourage your kids to eat healthy. Here are some rules to live by: Parents control the supply lines. Keep the foods you want your children to choose on hand. Kids won't go hungry. They'll eat what's available. Kids get to choose what they eat from what is available... Continue Reading →
Cucumber Salad with Tomatoes A great source of vegetables and whole grains. Knifecutting boardMeasuring cupsMixing Spoon 2 cups cucumber (diced)1 cup tomatoes (seeded, diced)1/4 cup sweet onion (chopped)2 cups whole grain cous cous or brown rice (cooked)2 tsp Dried dill1/2 cup light Italian dressing Wash hands with soap and water.In a large bowl combine... Continue Reading →
Cucumbers are in season from June until September, meaning there is just about a month left to get these nutrient packed veggies at a very affordable price and while they are plentiful from the garden, farmer’s market or grocery store! What are some of the health benefits of cucumbers? Cucumbers help keep us hydrated. Cucumbers... Continue Reading →
This recipe is great for the summer because it is so easy and refreshing. Grilled Peaches This recipe is great for the summer because it is so easy and refreshing 4 whole peaches wash handswash and cut peaches in half and remove the pitspray cut side with nonstick cooking spray if desiredgrill for approximately 1-2... Continue Reading →
Summer is a great time to stay active outside. Physical activity is anything that gets you moving. Gardening, cleaning, playing, dancing, and walking are great ways to move your body during the summer. The CDC suggests 30 minutes of exercise daily. Walking is one of the best ways to exercise because it is inexpensive and... Continue Reading →
At the end of Summer in Idaho, gardens, markets, and stores are bursting with ripe produce. This recipe is a great way to enjoy Summer's veggies. Check out this seasonal produce calendar from Idaho Preferred to explore what's in season any time of the year. Summer Veggie Skillet At the end of Summer in Idaho,... Continue Reading →
Use this “What’s in Season” calendar from Idaho Preferred to enjoy the ripest, tastiest Idaho grown produce.
Have you received a Health and Wellness item from our Eat Smart Idaho team or another community member? The Long Live Idaho campaign is distributing health and wellness items throughout Fall of 2022. Each item has an attached postcard with a QR code that leads to a quick survey to tell us how you plan... Continue Reading →
Including more legumes in your meals can be great for your overall health, help you save money, and be a fun and delicious way to try new recipes! Chickpea Blondies These nutrient dense blondies are great for breakfast, a snack or dessert! blender/food processorMixing bowl8 x 8 baking panMixing Spoon 3-4 ripe bananas1/2 cup oats1... Continue Reading →
As children, many of us may have heard songs and stories about beans. While these songs and stories tried to encourage more bean consumption, it seems that legumes aren’t eaten quite as often as they could be. Legumes include beans like black, pinto, navy, and kidney beans as well as chickpeas, split peas, and lentils.... Continue Reading →
Baked Tomatoes with Cheese A seasonal summer recipe. KnifeBaking DishSmall bowl 2 Tomatoes (large)1/3 cup low-fat cheese (parmesan, Swiss, or cheddar)1 tsp dried oregano1/4 tsp ground black pepper1/4 tsp garlic powder (or 1 clove garlic, minced) Wash hands with soap and water.Preheat oven to 400°F. Wash tomatoes and cut into 1 inch thick slices.Place tomato... Continue Reading →
Tomatoes are plentiful and affordable in the summer because they are in season. There are many varieties of tomatoes to choose from. Whether it be bite sized cherry tomatoes or larger Heirloom tomatoes, they are a great way to add flavor and nutrition to your meals. Tomatoes can be eaten raw, cooked, or made into... Continue Reading →
Hummus is another tasty way to add plant protein to your day! Hummus can be spread on sandwiches, served with crackers, or used as a dip for veggies.
Every person needs protein in their diet to build and repair their body. This article talks about a few plant foods to keep your body fueled with the protein it needs!
Before trying these recipes, see our previous blog post, Camp Cooking Safety. Foil Packet Camping Dinners Great for camping! Choose a protein: (Ground beef or turkey sausage, cubed chicken or steak, fish. Smaller pieces of meat cook more quickly. )Add lots of veggies: (For ease, wash and cut veggies ahead of time. Onions, potatoes, carrots,... Continue Reading →
While you’re packing the sunscreen, bug spray and camping gear, don’t forget basic food safety. Here are some camp-specific tips. Plan Ahead! To avoid leftovers, plan menus and portion sizes ahead of time. Plan meals that require one pot to lighten your load. If possible, bring shelf stable foods. Keep Cold Foods Cold! Pack foods... Continue Reading →
Fermenting your own vegetables can help save money, especially if you eat them regularly. By fermenting sauerkraut at home, you can make a jar for a fraction of the price that you would pay in the supermarket. Beet Sauerkraut An easy at home fermentation recipe for the whole family! kitchen scalebowlmason jar/glass jarSpoonkifecutting boardGrater 500... Continue Reading →
Fermenting vegetables at home can reduce food waste, save money, and can promote a healthy gut. Sauerkraut, pickles, and kimchi are a few fermented vegetables that provide a variety of health benefits. Why make fermented vegetables? Fermented vegetables can be healthy for your gut and improve your digestion.The fermentation process increases the vegetables’ naturally occurring... Continue Reading →
Berry Banana Popsicles A refreshing frozen snack. Mixing bowlKnifePaper cupsPlastic spoons 1 cup Strawberries (diced)1 Banana (medium sized, diced)2 cups Vanilla Yogurt (non-fat) Wash hands.Dice strawberries and bananas with a knife. Stir all ingredients together in a medium bowl. Pour mixture into paper cups. Place in freezer until starts to solidify.Place plastic spoons in mixture... Continue Reading →
As the temperature rises this summer why not stay cool with a healthy and homemade popsicle? Traditionally popsicles aren’t known as the healthiest of snacks. Many frozen popsicles have large amounts of added sugar, and not a lot of vitamins and minerals. Some do add some vitamin C, but not much else. An easy way... Continue Reading →
Fruit Leather is nutritious, delicious, easy to prepare, lightweight, and simple to make. Fruit leather 3 cups strawberries Wash hands and wash fruitBlend 3 cups strawberries or other fruit in a blenderSpread evenly on a silicone baking mat on a cookie sheetBake at lowest setting for 3-4 hoursCheck often as each batch will vary depending... Continue Reading →
There is nothing quite like eating fresh fruit and vegetables when they are at their peak of freshness, but in order to enjoy them throughout the year they must be preserved. There are many ways of preservation such as canning, freezing and drying. When canning, the food is boiled in a can or jar to... Continue Reading →
This sweet and spicy salsa tastes great on tacos, with grilled with meats, with cheese & whole grain crackers baked tortilla chips. Try our Pork Tacos with Cherry Salsa.
We chose a few orchards where you can pick your own fruit, but we would like to hear from you: Where do YOU pick fresh fruits during summer in Idaho? Read more...
Tangy Summer Crunch Salad cutting boardKnifeMixing bowlSpoon 1 large cucumber (about 2 cups (or summer squash))1 large tomato1 small onion (or 3 large green onions)1 handful fresh herbs (ex: dill, cilantro, mint, etc. )2 Tablespoons lemon juice (about half a lemon (or vinegar))black pepper (to taste) Wash all vegetables under clean water, prepare vegetables as... Continue Reading →
As we enter a bright and beautiful season, the plants are springing up, the kids are out of school for summer, and you are hoping for this summer to be the best! How do you make this happen? Beginning of summer is the perfect time to plan some fun family activities that embrace nature and... Continue Reading →
Fruit Yogurt Smoothie Mix and match with your favorite seasonal berries. BlenderMeasuring cupsSpoon 3 cups frozen strawberries2 cups low-fat milk1 banana (large)¾ cup Low-fat vanilla yogurt Wash hands with soap and water.Slightly defrost frozen fruit so it will blend easily.Pour milk into blender.Add frozen fruit, banana and yogurt to blender.Blend until smooth, about 30-45 seconds.... Continue Reading →
It is recommended that we consume 3 servings of dairy like low-fat milk, yogurt, and cheese each day. However, most Americans fall below that recommendation, getting only an average of 1.8 servings per day. Why dairy? Dairy products provide calcium, potassium and vitamin D.Dairy foods have health benefits. They have been shown to help... Continue Reading →
Watermelon Pizza Customize with your favorite berries. KnifeSpoon 1 Watermelon (sliced 1" thick and cut into 8 wedges)2 cups low-fat Greek yogurt (vanilla flavored)2 cups mixed berries Wash hands with soap and water.Wash and slice watermelon into 1 inch slices. Cut the rounds into triangular wedges.Spread 1/4 cup yogurt on top of each slice.Sprinkle mixed... Continue Reading →
With the peak of summer coming many fruits are coming into season, including watermelon. Watermelon is available year-round, but during the summer months they are in season, so become more affordable. Watermelon is nutrient packed and fun to eat! What are some of the health benefits of watermelon? Watermelon helps with hydration. As the name... Continue Reading →
Fresh fruits, especially berries, are one of the best things about the spring and summer months. Read more!
This basic sauce is perfect with cooked pasta, polenta, spaghetti squash, and more! Get the recipe here.
Turkey Spinach Meatballs Baking sheetMixing bowlKnifecutting board 1 lb. ground turkey1 egg1 onion (small)2 cloves garlic (finely chopped (or 1 tsp ground garlic))1 cup spinach (finely chopped)1/2 tsp dried oregano (optional)1/2 tsp ground black pepper (optional)salt to taste (about 2 tsp) Preheat oven to 400°F.In a mixing bowl, combine all ingredients and mix until fully... Continue Reading →
Spring is a time for new beginnings and clearing out winter stillness with bitter, astringent foods like dark green leafy greens. Intentionally adding in more dark green vegetables to your family meals is a great way to embrace new spring beginnings and slowly incorporate healthy habits. What are your family's favorite dark green vegetables? Some... Continue Reading →
Black Bean & Veggie Quesadilla Mix and match with your favorite veggies GraterCan openerKnifecutting boardSkilletSpatula/Turner 6 Whole wheat tortillas1 1/2 cups Low-fat cheddar cheese, shredded1 can Low-sodium black beans, drained and rinsed1 cup Zucchini1 cup Low-sodium corn, drained and rinsed1 cup Spinach Wash hands.Top whole wheat tortilla with:Low-fat cheddar cheeseBlack beansZucchiniCornSpinachFold.Cook in skillet on medium... Continue Reading →
You don’t need a huge yard to experience the benefits of gardening. Container gardens are great for small spaces, and are perfect for balconies, patios, or places where you can't plant in the ground. You will be amazed by how much food you can grow in just a couple of pots! Starting a garden of your... Continue Reading →
Roasted vegetables fast easy to prepare. Depending on the season, use other veggies. Consider white potatoes, winter squash, and sage. Oven-Roasted Vegetables with Herbs Roasted vegetables are fast and easy to prepare. Depending on the season, use other veggies. Consider white potatoes, winter squash, and sage. 3 sweet potatoes (medium-size, peeled and cut into 1”... Continue Reading →
Whether you are a new cook or an experienced chef, using herbs can increase the flavor of any food, and they have natural health benefits. Fresh herbs increase the flavor in food more than dried because of all the oils in the leaves. In addition, fresh herbs are full of antioxidants, To incorporate fresh herbs... Continue Reading →
Oats & whole wheat flour increase the nutrition in these tasty cookies. Oatmeal ChocoChip Bean Cookies 1 cup whole wheat flour1 cup all-purpose flour1 teaspoon baking powder1 teaspoon baking soda1 cup white beans (low sodium, cooked & pureed or mashed)1 cup brown sugar1 cup granulated sugar½ cup butter (softened)2 eggs1 teaspoon vanilla2 cups quick-cooking oats3/4... Continue Reading →
You made it through the shortest days of Winter. Now that the days are longer, take time to add more physical activity to your family’s day. Balancing the work and school day can be hectic but making small changes this spring can lead to big rewards. Think about times when your family is sitting and... Continue Reading →
Cabbage & Radish Coleslaw Small bowllarge mixing bowlSpoonKnifecutting board 1/2 medium red cabbage (finely shredded or sliced)1 bunch radishes (chopped)2 green onions (chopped)1/2 cup golden raisins Dressing1/2 cup low-fat vanilla yogurt1 Tbsp oil (any variety)2 Tbsp apple cider vinegar1/2 tsp saltblack pepper to taste Wash all produce and prepare as listed above. Place in a... Continue Reading →