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 →
Eggs are a quick and easy source of nutrition that are lower in cost than some other protein sources, but many people still have questions about them. Here are some answers to some of the common questions about eggs: Q: What is the difference between different colored eggs? A: Variation in the shell color of... Continue Reading →
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 →
A warm bowl of soup is a great way to warm up on a cold winter day, but it can also be a low-cost, quick, and easy way to add some great nutrition to your day. Follow these helpful tips for making soup delicious and nutritious: Soups can be versatile. They can be served as... Continue Reading →
What better way to warm up during these cold weather months than with oatmeal. Oatmeal is a whole grain. Whole grains are important for a healthy body because they contain vitamins, minerals, and fiber. Fiber helps us feel fuller longer, lowers cholesterol and also has anticancer properties. There are a number of types of oats... Continue Reading →
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 →
Family schedules can be hectic, but you and your family can still eat well together. Use these tips in the new year to make healthy choices with your family: Connect at mealtimes: Sit down together for a meal when you can. Turn off the TV and put away screens and devices, so you can "unplug," interact,... Continue Reading →
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 →
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 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 →
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 →
Fall is a great time to enjoy the changing of the seasons while getting your family out and about as the weather cools a bit. Staying physically active is important for maintaining good health. Try these fun and active family ideas: Take a walk around the neighborhood. Check out the fall decorations people are putting... Continue Reading →
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 →
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 →
Use this “What’s in Season” calendar from Idaho Preferred to enjoy the ripest, tastiest Idaho grown produce.
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 →
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 →
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!
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 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 →
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 →
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 →
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...
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 →
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 →
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 week we talk about types of canned tomatoes and ways to use them. Read more.
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 →
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 →
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 →
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 →
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 →
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 →
March is a great time to start planning to plant your own garden. Even if you do not have a patch of ground, you can plant in containers for a patio or porch garden. All you need is containers, soil, sunlight, water, and seeds. Now is the time to start making your plan and deciding... Continue Reading →
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 →
Giving your kids a choice of the foods they eat will help to develop healthy eating habits. A path where kids have control in their food choice promotes an open mind towards food. Kids will become curious about the foods presented to them and begin to have conversations about why certain foods affect their bodies... Continue Reading →
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 →
Getting together to have a family meal may seem like a challenge with differing schedules and the all-important question, of what to have for dinner. These barriers may seem impossible to overcome on some nights when you are tired from a long day at work or being with the kids. But the benefits of having... Continue Reading →
Baking sparks creativity, teaches how to follow instructions, involves math & counting, improves kitchen skills and safety, and always brings smiles. Enjoy these 5 Tips for Baking with Kids 1. Accept the Mess and Take your Time: Baking with kids can be messy, but that’s part of the fun. Messy doesn’t mean dirty though, so... Continue Reading →
Ever wonder what to add to your meals to make them more nutritious and colorful in the winter months? If you can't find affordable fresh fruits or vegetables, look for canned, frozen, or dried fruits and vegetables. These are all great choices and provide health benefits just like fresh fruits and vegetables. Don't over think... Continue Reading →
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. Fruits and... Continue Reading →
Looking for an easy way to cook a delicious and nutrient-packed meal? A slow cooker is a convenient cooking method that helps to save time and money- just toss the ingredients in and wait! By planning ahead now you can have a stress-free family dinner, even on busy nights. Make sure your slow cooked meals... Continue Reading →
Craving a bright, juicy, and nutritious food during these cold, dark winter days? Citrus fruits are at their peak ripeness and highest nutritional value during winter time. It would then make sense that citrus fruits provide health benefits that counteract many winter side effects, like dryness, low immunity, and depression. Health benefits of citrus fruits... Continue Reading →
Healthy habits are easier to learn in childhood. Learning healthy eating habits can protect your children from heart disease, high blood pressure, type 2 diabetes, or high cholesterol later in life. Having a wide variety of basic foods will give your children enough nutrients to help them grow and stay healthy. Here are some tips... Continue Reading →
A new year means another New Year's resolution! But how successful are your New Year's resolutions and how often are they focused on diet and body weight? Try something new this year and set a non-diet New Year's resolution that works towards creating a lasting, healthy lifestyle. Check out these low-budget ideas to start your... Continue Reading →
Holidays are a great opportunity to spend time doing family activities! There are plenty of low-cost activities to do, especially during the holidays. Planning ahead will help you find enjoyable activities for the entire family that won’t break the bank. Searching the internet, local newspapers, and school events are a great way to find information... Continue Reading →
Did you know that physical activity and certain foods can help us stay happier and healthier in Winter? Rainbow of Fruits & Veggies: In Winter, brighten your plate by eating a rainbow of fruits and vegetables. They are low in fat and calories and high in water and fiber, so we feel satisfied quicker. Go... Continue Reading →
