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 →

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 →

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 →

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 →

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 →

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 →

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 →

March is National Nutrition Month®: Fuel for the Future

Each year during the month of March the Academy of Nutrition and Dietetics celebrates National Nutrition Month®. The focus for the month is always on the importance of making informed food choices and developing healthful eating and physical activity habits. This year's theme is Fuel for the Future which highlights that no matter your age or... Continue Reading →

Is Fresh Best?

  Fresh fruits and vegetables are delicious and nutritious! But especially during the winter, fresh fruit is not always in season and can be expensive. So what are the differences between fresh versus frozen or canned?    Frozen  Frozen fruits and vegetables are an excellent replacement for fresh. They are just as nutritious so long... Continue Reading →

Meals with Help from Kids

Children learn by touching, tasting, feeling, smelling, and listening. They love to help prepare food and cook because they can use all their senses. Children like to eat the foods they help make. Encouraging children to help prepare meals and snacks can build healthy lifestyle skills, creativity and healthy food choices. You are also helping... Continue Reading →

Benefits of Cooking with Kids

Involving your children in food preparation has many benefits! Cooking builds self-esteem. Children develop confidence, responsibility and independence when they can help you prepare a snack or meal. When they get more practice and as they get older, they will be able to prepare more foods on their own. Cooking teaches! When kids begin to... Continue Reading →

Sweet Cranberry Sauce

  Sweet Cranberry Sauce A tasty side dish. ColanderSaucepanMixing SpoonMeasuring cupsMeasuring spoons 1 cup Cranberries1/4 cup Orange juice1/4 cup Water3 tbsp Sugar1/4 cup Apricots (Dried)1/4 cup Golden raisins3/4 tsp Orange zest (grated) Wash your fresh cranberries in a colander and remove any stems or leaves. If you are using frozen cranberries let them defrost beforehand.In... Continue Reading →

November is National Cranberry Month

It is getting close to Thanksgiving and no Thanksgiving feast is complete without cranberry sauce. Cranberries are good for you and can be more than just cranberry sauce. Did you know: Cranberries are nutrient dense providing vitamins, minerals, phytonutrients, and fiber. One cup of raw cranberries have about 50 calories and are naturally fat free.... 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 →

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 →

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 →

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 →

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 – 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 →

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 →

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 →

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 →

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 →

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 →

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 →

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