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 →

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 →

February-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. Fruits and... Continue Reading →

Slow Cooker Safety Tips

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 →

All About Citrus

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 →

Inexpensive Holiday Activities for the Whole Family

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 →

Holiday Light Displays in Idaho

There aren’t many things more magical during the Holiday season than seeing thousands of colorful, twinkling lights brightening the night sky. Whether you live in Northern Idaho, Southeastern Idaho, or anywhere in between, there’s a holiday light display for everyone. Listed are some of the Best Holiday light displays in Idaho. 1: Winter Garden aGlow,... Continue Reading →

Stuffed Acorn Squash

Stuffed Acorn Squash A balanced meal for the whole family! Use MyPlate to identify the food groups. SpoonBaking sheetMixing bowlKnifecutting boardSpatulaSkillet 2 acorn squash1 lb ground turkey (or lean ground beef)1 onion (sliced)2 cloves garlic (minced)1 bunch kale (stems removed and ripped into bite size pieces)1 tbsp rosemary (fresh or dried)salt and pepper (to taste)... Continue Reading →

Healthy Holiday Food Tips

This time of year can be a challenge with so many treats and special foods readily available. By being more mindful, you can stay focused on health while still enjoying the season. Take advantage of these ideas for healthier versions of popular holiday foods: · Make mashed potatoes with skim milk and low-fat and low-sodium broth.... Continue Reading →

Chocolate Dipped Peanut Butter Pretzels

Chocolate Dipped Peanut Butter Pretzels Try out this high fiber and protein, sweet whole grain dessert! Kids will have a fun time helping with this simple recipe. They can measure, mix, shape, and dip! Mixing bowlSpoonBaking sheetBlender or Food ProcessorMicrowave safe bowl 2/3 cup peanut butter (or other nut/seed butter)6 tbsp oat flour24 twisted pretzels... Continue Reading →

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