Apple Tuna Sandwich

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 →

Apricot Date Bars

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 →

Apple Donuts

  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 →

Cucumber Salad with Tomatoes

  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 →

Cucumber Crazy

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 →

Grilled Peaches

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 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 →

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