Baked Penne Pasta

  Baked Ziti A very simple but tasty recipe. large mixing bowlserving spoonGrater9-inch X 13-inch baking panAluminum Foil 26 oz spaghetti sauce ((1 jar))2 cups water15 oz fat-free cottage cheese2 cups reduced-fat mozzarella cheese (shredded)1/4 cup parmesan cheese16 oz Whole wheat penne pasta (uncooked) Wash hands with warm water and soap.Preheat oven to 400°F.Combine uncooked... Continue Reading →


  CARROT FRIES KnifebowlBaking sheet 1 1/2 pounds carrots = 6-8 medium carrots2 teaspoons oil1 teaspoon ground cumin (optional)1/8 teaspoon salt Preheat oven to 400° F.Wash hands with soap and waterScrub carrots to remove dirt.Cut carrots into 3-inch strips, or rounds if you want carrot chips.Place carrots, oil, cumin (if using) and salt in a... Continue Reading →

Cool Crunchy Carrots

Carrots are long root vegetables that are crunchy and sweet.  There are several colors….orange, yellow and purple. They are available fresh, frozen, canned or as juice.   Baby carrots are actually carrots that are cut from large carrots. Selection: When choosing carrots look for crisp carrots without cracks, Storing: It is important to store carrots in... Continue Reading →

Thanksgiving Leftover Enchilada Pie

A very different and tasty way to use Thanksgiving leftovers. Along with roast turkey, you can experiment with other savory side dishes like brussels sprouts, roasted green beans, cornbread stuffing, or mashed sweet potatoes. As always, remember to heat leftovers to a minimum of 165°F!

Apple Pear Fruit Crisp

  Apple Pear Fruit Crisp A warm, quick, and easy treat. 8 x 8 baking panKnifecutting boardmeasuring spoons and cupsMixing bowl 2 cups apples2 cups pears1/3 cup brown sugar1/2 cup whole wheat flour1/2 cup old Fashioned Oats1/3 cup butter1 tsp cinnamoncooking spray Wash hands with soap and water.Preheat oven to 375 degrees F. Lightly grease an... Continue Reading →

Mini Taco Stuffed Peppers

Mini Taco Stuffed Peppers Baking DishKnifeSpoonpan or skilletSpatula/Turner 1 tsp extra virgin olive oil 1 lb ground turkey1 packet low sodium taco seasoning16 mini bell peppers1/2 cup non-fat plain Greek yogurt2 tbsp lime juice1 cup low-fat shredded cheddar cheese Always wash hands before preparing food.Preheat oven to 350°F.Line a large baking sheet with foil.Wash peppers and... Continue Reading →

Cherry Salad

  Cherry Salad This cherry salad is refreshing and would be great for the holidays! bowlKnifeSpoonMeasuring cup ½ cup pitted and halved sweet cherries1 cup cubed cantaloupe1 cup halved green grapes1 medium banana (peeled and sliced)¼ cup orange juice (juice from 1/2 orange)¼ cup flaked coconut (optional) Wash hands with soap and water.In a large... Continue Reading →

Cherished Cherries

Cherries have been a cherished fruit for centuries.  There are many kinds but are grouped as two types: sweet and tart. Cherries are not just red.....there are also yellow, blush, gold and dark red (almost black) cherries. Cherries have several health benefits: High in vitamin C, fiber and antioxidants             ... Continue Reading →

Pumpkin Pudding in a Bag

  Pumpkin Pudding in a Bag Get your kids involved in preparing this tasty pumpkin recipe. measuring spoons and cupsgallon size zip top bagserving bowls 1 can Canned pumpkin puree (15 ounces)1 1/2 cups non-fat milk1/2 tsp ground cinnamon or pumpkin pie spice1 oz instant vanilla pudding mix (sugar free) Wash hands with soap and water.Combine... Continue Reading →

Picking the Perfect Pumpkin

Fall is here and pumpkins are everywhere! Here are some tips to help you pick the perfect pumpkin: Pumpkin Varieties Different varieties are grown for different uses. The size of the pumpkin isn’t the only difference between a carving pumpkin and one that you use for making pies and other fall dishes. Carving pumpkins typically... Continue Reading →

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 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...

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