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 →
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 →
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 →
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 →
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 →
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.
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 →
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 →
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!
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 →
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 →
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 →
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 →
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 →
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 →
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 →
The holidays are a wonderful time to bring friends and family together. Making a fresh batch of holiday desserts is a perfect way to make connections and memories during the holiday season. Think of your favorite family dessert, then think about how it makes you feel. Warm, nostalgic, happy, connected? Does it ever feel too... Continue Reading →
Getting yourself prepared for the holiday’s can be a challenge, so it is important to start planning ahead of time. Planning your menu in advance allows you to Shop smarter by being aware of upcoming salesBe sure you have everythingFind and organize recipesItemize cooking utensils By being aware of shopping sales, you can stretch your... Continue Reading →
Thanksgiving is a week away. Get your questions answered here. CAN I DEFROST THE TURKEY AT ROOM TEMPERATURE? NO. Keep the turkey in its original wrapper.Place it on a tray or in a pan to catch any juices that may leak.NOTE: A thawed turkey can stay in the refrigerator for 1-2 days before baking. HOW... Continue Reading →
Thanksgiving means many things. Family, friends, and of course, lots of delicious food! While you're waiting for your turkey to cook, or in between dinner and dessert, get up and be ACTIVE! Being active on Thanksgiving is a time for family bonding. Getting everyone moving also helps prevent overeating and getting that yearly food coma. Here... Continue Reading →
The cost of food is rising, which can make your Thanksgiving dinner costly. It's also easy to overeat with a large holiday meal. Here are some money saving tips and ways to make your favorite Thanksgiving menu items healthier: Keep it simple. How many side dishes do you serve? Do you serve more than one meat... Continue Reading →
Halloween can be a challenge for parents who try to feed their children healthy, nutritious meals and snacks. Below are some tips to help your family to have a healthier Halloween while still enjoying the holiday without overdoing it on the candy. Eat a healthy and hearty meal before heading out to trick-or-treat. A slow... Continue Reading →
Carving Pumpkins: These are perfect for carving jack-o-lanterns or as a Fall display, but the pulp is watery and is filled with seeds (Bake the seeds for a tasty snack!) Baking Pumpkins: These are smaller and usually labeled as “cooking,” “pie,” or “sugar” pumpkins. These types of pumpkins have a sweet, tender pulp that is... Continue Reading →
Fall activities are even more pleasant when it’s cooler outside and the leaves start to change. Grab a jacket, comfortable shoes, and try some of these activities: Take a Walk- You can collect colorful leaves or rocks to decorate for fall or just for fun.Pick-up Game- Join your kids in a game they love. How... Continue Reading →
As the summer temperatures increase, it becomes harder to stay cool while being physically active. Exercise and warmer temperatures can increase the temperature of our bodies and increases our heart rate. Sweating is the way our bodies cool themselves and if we do not actively drink fluids, we can become dehydrated quickly. Drinking, especially water,... Continue Reading →
Late Summer in Idaho means watermelons are at their sweetest and juiciest. Here's an FAQ! HOW TO WASH: Scrub watermelon using a clean produce brush then, dry with paper towels. Use clean knives and cutting surfaces. Watch how to wash a watermelon: https://youtu.be/JUfGp6IWe1w HOW TO CUT: Make sure you wash your hands with soap and... Continue Reading →
August is Back to School Month which means it is time to make the decision if you want to pack your child’s lunch or feed them what the school provides. Each option has many considerations and health benefits. Packing a lunch provides an opportunity to be selective and creative with your child while packing a... Continue Reading →
Summer squash can be prepared and served in several different ways. SteamedGrilledSautéedFried Summer squash can also be included in stir fry recipes and can be used interchangeably with most recipes. They mix well with tomatoes, onions, and okra in vegetable medleys. Baby squash can be used as an appetizer or sautéed with other vegetables. Summer... Continue Reading →
Summer is in full swing, so there is no better time to bring friends and family together for some yummy grilled food that everyone can help prepare and enjoy. July is the national month for grilling, and it is also anti-boredom month. One way to combat boredom for kids is to include them in tasks... Continue Reading →
July is the month of farmers markets, in which you can find fresh fruits and vegetables. Farmers markets have many perks, in addition to stocking up on nutrient dense foods you can also form connections. Local artisans, farmers, community members provide a healthy experience for the whole family. It’s a chance to enjoy being in... Continue Reading →
Summer is the time to enjoy the outdoors and take advantage of the long days of sunshine and great weather. You don’t have to spend a lot of money to have summer family fun. Write your activity plans on a family calendar and let the kids help in planning the activities. Allow them to check... Continue Reading →
You can grill just about anything! Do you know that there are food safety steps to follow no matter what you’re cooking? Keep reading to learn about safe grilling of all foods. Clean: HANDS: No matter what you’re grilling, always start with clean hands especially before and after touching raw meat, poultry, and seafood items... Continue Reading →
As we enter the summer months you may want to take your walking from indoors on a treadmill to walking in Idaho’s beautiful outdoors. All throughout Idaho there are walking trails that suit all needs. If you are just starting out or if you’re an avid hiker, you can find your perfect trail in any... Continue Reading →
National Dairy Month was originally created in 1937 as National Milk Month as a way to promote drinking milk when there was an extra supply of milk during the warmer months of summer. Then in 1939, June became the National Dairy Month because of research that supported the positive contributions dairy products make to our... Continue Reading →
Memorial Day marks the beginning of summer events like barbeques, picnics, and camping. The warmer weather and eating outdoors can bring food safety challenges. Food left at room or warmer outside temperatures can increase the chance of bacterial growth in food that can cause food poisoning. To keep the fun in your special events, follow... Continue Reading →
Note: Do not wash strawberries until ready to eat. Rinse strawberries gently but thoroughly under cool running water, drain in a clean strainer, and pat dry with a clean paper towel. Picking from a garden: Strawberries do not ripen after they’re picked, so it’s important to pick when the berry is fully red, without green... Continue Reading →
Warmer weather is in the air and the early season’s produce is becoming available. Where can you find the freshest fruits and vegetables possible? Chances are, they may be closer than you think. Check out the farmer’s markets in your area to see what is in store for you. You can find: Fresh-picked fruits and... Continue Reading →
