Eat Smart Idaho’s Response to COVID-19

In following the precautions of the Centers for Disease Control and Prevention (CDC), Eat Smart Idaho is practicing social distancing to help protect our community and slow the spread of COVID-19. We will suspend face-to-face sessions until April 20th or until further notice as we continue to monitor the situation. Although we are temporarily suspending... Continue Reading →

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Summer Veggie Skillet

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 →

Chickpea Blondies

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 →

Baked Tomatoes with Cheese

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 →

Hummus

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.

Camp Cooking- Foil Packet Recipes

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 →

Camp Cooking Safety

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 →

Beet Sauerkraut

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

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

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 →

Popsicles: Healthy & Homemade

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

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 →

Cherry Salsa

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.

Tangy Summer Crunch Salad

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 →

Fruit Yogurt Smoothie

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 →

June is National Dairy Month

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

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 →

Watermelon – A Summer Treat

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 →

Turkey Spinach Meatballs

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 →

How to Add Dark Green Vegetables to Your Family Meals

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

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 →

Why Plant a Garden?

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 →

Oven-Roasted Vegetables with Herbs

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 →

Cooking with Fresh Herbs 

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 →

Oatmeal ChocoChip Bean Cookies

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 →

Cabbage & Radish Coleslaw

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 →

April- What’s in Season?

What is seasonal eating? Eating foods that are at their peak ripeness and nutritional value during a specific time of the year. Often times, these foods are less expensive, more flavorful, support local famers, and provide health benefits. Planning meals around seasonal fruits and vegetables is an easy way to save on groceries. Just look... Continue Reading →

Scrambled Egg Muffins

Scrambled Egg Muffins Customize these with your favorite veggies. Muffin TinKnifeMixing bowlGrater Non-stick cooking spray6 Eggs1/2 cup Onion (washed and diced)1/2 cup Broccoli (washed and diced)1/2 cup Red bell pepper (washed and diced)1/2 cup Green bell pepper (washed and diced)1/4 tsp Ground black pepper1/4 tsp Garlic powder1/2 cup Low-fat cheddar cheese, shredded Wash hands. Preheat... Continue Reading →

Egg Tips

Eggs are packed full of essential nutrients. There are only 70 calories, 13 essential vitamins and minerals, high-quality protein, and antioxidants all combined into one egg! If you will be dyeing and hunting for Easter eggs this year, it’s important to follow some food safety rules to prevent illness. Keep fresh eggs refrigerated in the... Continue Reading →

Radish and Cucumber Salad

Radishes are a fun and easy vegetable for kids to grow. This salad is a tasty way to eat them. Radish and Cucumber Salad Radishes are great vegetables for kids to grow and this salad is a tasty way to serve them! ¼ cup nonfat plain yogurt¼ teaspoon garlic powder¼ teaspoon pepper¼ teaspoon salt1 bunch... Continue Reading →

Veggie Mac & Cheese

This recipe uses items that are good to have on hand such as whole grain pasta, low-fat cheese, and veggies of all kinds (Fresh, frozen, or canned). Try it once and it might become a family favorite when meal planning. Veggie Mac & Cheese This creamy mac & cheese is fill of veggies. To make... Continue Reading →

Meal Planning Made Easy

Planning meals ahead can help you stick to healthy eating and save money. MAP OUT YOUR MEALS Outline meals for the week ahead. Sit down and think about the week ahead. Do you and your family have plans or special events? Think about what foods you have on hand and wouldn't have to buy. FIND... Continue Reading →

DIY Veggie Tostadas

DIY Veggie Tostadas Get the whole family involved! Spice it up with different toppings. Baking sheetmixing bowlsspoonscutting boardKnife 10 corn tortillas (6 inch)1 (16 oz.) can refried beans (fat-free)cooking oil sprayAdditional Toppings:1/2 cup onion (chopped)1 jalapeno chili (seeded and minced)guacamolenon-fat sour cream1 cup tomato (chopped)1/2 cup low-fat cheddar cheese (shredded)3 cups lettuce (shredded) Preheat oven... Continue Reading →

Lemon Spring Vegetable Pasta

Lemon Spring Vegetable Pasta A quick, easy, and tasty recipe. Sauce panstrainerKnifeFrying panWooden spoon 12 oz whole grain noodles or pasta, cooked according to instructions2 cups leafy greens12 oz Frozen peas4 each green onions (sliced)1 cup Grated parmesan cheese1 each lemon (juiced)1 tbsp olive oil Boil pasta and drain.Reserve 1 cup pasta water.Saute 2 green... Continue Reading →

March is National Nutrition Month®

The National Nutrition Month® campaign from the Academy of Nutrition and Dietetics is celebrated each year during the month of March. It focuses on the importance of making informed food choices and developing healthful eating and physical activity habits. This year’s theme, Celebrate a World of Flavors, showcases how flavors from different cultures around the... Continue Reading →

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