One Pan Chicken and Veggies Whip up a delicious and hassle-free meal with this One Pan Chicken and Veggies recipe! Tender chicken alongside a colorful array of seasonal vegetables, all seasoned with aromatic herbs and spices. This simple yet satisfying dish is not only easy to make, but also ensures minimal cleanup, making it... Continue Reading →

  S'mores Energy Bites These high-protein energy bites are a easy no-bake snack that kids and adults love!  Large bowl 1 cup Old Fashioned Oats⅓ cup Graham Crackers ((Crushed))2 tbsp Chia Seeds½ tsp Salt½ cup Creamy Peanut Butter¼ cup Honey½ tsp Vanilla Extract (Optional)¼ cup Chocolate Chips¼ cup Marshmallow Bits (Can substitute for mini marshmallows) In... Continue Reading →

  Tofu Fried Rice This healthy dish features crispy tofu, colorful veggies, and perfectly seasoned rice for a delightful fusion of taste and tradition. Baking sheetClean Kitchen TowelLarge PotMedium BowlLarge skillet Dish Components1 cup Extra-firm Tofu ((8 oz yields one cup))1 cup Long-Grain Rice5 cloves Minced Garlic ((Reserve one clove of garlic for sauce))1 cup... Continue Reading →

  Chicken Gyros and Tzatziki Sauce Easy Chicken Gyros with homemade Tzatziki Sauce and refreshing Cucumber Salad. This recipe brings together tender chicken, creamy tzatziki, and a crisp cucumber salad in a mouthwatering Mediterranean meal that's simple to prepare and fresh. cutting boardGallon Sized Plastic Bagpan or skillet 1 ½ lbs Boneless Skinless Chicken Thighs... Continue Reading →

1 Crunchy Roasted Chickpeas Simply seasoned and roasted to crispy perfection, these chickpeas are sure to satisfy your cravings while keeping you fueled and energized. Enjoy them on their own or sprinkle over salads for an extra crunch. Baking sheetKitchen Towel 1 ½ cups Cooked Chickpeas (Drained and Rinsed)1 tbsp Oil of Choice ((Vegetable Oil,... Continue Reading →

  Valentine's Day Caprese Skewers Celebrate love in every bite with our Valentine's Day Caprese Skewers! These delightful treats are not just cupid-approved; they're a burst of freshness and flavor, perfect for a heart-healthy snack or a charming addition to your lunchbox. Each skewer features the playful pairing of tomato hearts, mozzarella cubes, and vibrant... Continue Reading →

  Rice with Beans and Sausage   pot or electric skilletMeasuring cupsMeasuring spoonsKnife 2 teaspoons oil8 oz low-fat kielbasa sausage (cut into small pieces)1 large onion (chopped)1 clove garlic (minced or 1/4 tsp garlic powder)1 red bell pepper (chopped)1 teaspoon ground cumin1 cup uncooked rice1 15 oz can black beans (drained and rinsed)2 cups water... Continue Reading →

Have you ever wondered why there are so many different types of onions? If a recipe calls for an onion it is most likely assumed that the recipe refers to a yellow onion. There are six other types of onions commonly found in the grocery store, and it is helpful to know what they are... Continue Reading →

Root vegetable mashes are not only a comforting side dish but also a versatile canvas for creativity in the kitchen. Think outside the potato and try some new roots!

There are many different kinds of root vegetables that have unique flavors and nutrients. They come in all different shapes and colors, and they provide a variety of important nutrients. Learn more! #rootvegetables #cassava #beets #carrots #jicama #onions #parsnips #potatoes #rutabagas

  Kale and White Bean Soup A great way to add color to your winter meals! soup potcutting boardKnifeserving spoon 3-4 cups kale (about 6-8 leaves)1 onion (diced)1 can white beans (low-sodium)1 can diced tomatoes (low-sodium)1 Tbsp oil1 Tbsp Italian seasoning4 cups vegetable or chicken broth (low-sodium) Rinse and chop kale into 1/2 inch pieces... Continue Reading →

Wednesday, December 20, 2023 10:03 AM Keep it fresh this winter by adding colorful fruits and vegetables to your breakfast, lunch, dinner, and snacks.   Fruits and vegetables contain nutrients and minerals that your body needs to stay healthy. Eating a variety of colorful fruits and vegetables throughout the week will help get you the... Continue Reading →

  Chicken Pozolé This is a delicious soup - perfect for the holidays! 1 onion (chopped)3 large carrots (chopped)3 celery stalks (chopped)1/2 Tablespoon garlic (finely chopped)1 Tablespoon vegetable oil2 15 oz cans low sodium hominy12 oz canned chicken4 cups water or low sodium chicken broth1/4 teaspoon black pepper – optional: 1 teaspoon cayenne pepper or... Continue Reading →

Did you know hominy is corn? It is made from dried corn kernels that have been through a process called nixtamalization which removes the corn hulls and softens the kernel. The plump chewy kernel has a nutty flavor and becomes triple the size of the original corn kernel. This process helps the B vitamin niacin... Continue Reading →

Citrus is in season in Winter, so they are affordable, taste wonderful, and are good for you. Whether you eat them by themselves or add them to your meals, citrus fruits bring a burst of bliss to the colder months. Enjoy delicious citrus fruits all winter long.

Looking for ways to make snack time simple? Check out these snack ideas to make snacking time easy and nutritious. Start snacking with this easy, affordable, and kid friendly snack! Tortilla Roll-ups with Veggies and Cream Cheese Great afterschool snack! SpoonplateKnifecutting board 1 whole wheat tortilla2 Tbsp low-fat cream cheese2 Tbsp shredded carrots1 mini bell... Continue Reading →

Your kids are home for the school break and they are asking what for a snack: what do you do? The easiest way to go about snack time is being prepared and having options ready to go in your refrigerator or pantry. If you have a variety healthy foods available, then let your kids choose... 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 →

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 →

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!

After reading these quick tips, use our chart to find the correct thawing and roasting times for the size of your turkey.

Try a healthy twist on a classic with this Healthier Sweet Potato Casserole. This is a perfect dish to make the day before Thanksgiving so you can spend less time stressing and more time with your family. This recipe is also a great to bring as a dish to pass! Healthier Sweet Potato Casserole Mixing... Continue Reading →

Thanksgiving is just around the corner: Are you excited for delicious food and family time or are you getting stressed just looking at your long to-do list? If you are the one to prepare the meal, or you are just visiting someone else's home, preparing for your Thanksgiving meal can become stressful very quickly.  ... Continue Reading →

  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 →

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 →

A budget-friendly, easy-to-make, and satisfying meal that uses pantry staples. 

It's not just for sandwiches—peanut butter is a yummy and nutritious choice.

  Learn about more ways to use lettuce as a wrap here. Lemon Pepper Chicken Lettuce Wrap Skillet 2 cans (5 oz.) canned chicken (about 1 1/2 chicken breasts)1 lemon (juiced)1 tsp ground black pepper1 head lettuce (any kind)Optionaldiced tomatoesdiced cucumber Wash your hands with soap for at least 20 seconds and prepare a clean... Continue Reading →

Everyone loves a good sandwich or wrap. However, if you are looking for bread alternatives or to diversify your diet, lettuce is a great option for you! You can use lettuce to substitute all kinds of bread like rolls, pita wraps, and burger buns.   Why choose lettuce as a substitute? High Nutrition: Lettuce wraps... Continue Reading →

This sorbet is refreshing and so easy to make!

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 →

There are so many things you can cook with Summer tomatoes but one way to enjoy them sliced simply on top of crunchy whole grain toast  with a little cottage cheese and chopped chives.

As summer winds down, there's still time to savor the deliciousness of fresh tomatoes. Late summer tomatoes are often at their tastiest, making them perfect for your meals.

  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 →

In an effort to reduce plastic waste and promote sustainability, reusable grocery bags are a wonderful way to level up your grocery shopping experience. However, you may ask yourself: How do I get started? How do I clean my grocery bags? Are they environmentally friendly? Well, you’ve come to the right place. Down below are... Continue Reading →

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 →

  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 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 →

Late Summer brings a bounty of apricots, peaches, and nectarines. Read on for the recipe!

Fresh, ripe, apricots are irresistible and are one of the most nutritious fruits available. Here are 10 suggested ways to use them! Read more...

  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 →

As the hot August temperatures continue to soar, it is important to find delicious and healthy ways to stay cool. It is not only important to stay refreshed and hydrated, but it is also important to make mindful choices that will nourish your body and keep you going all summer long! Hydrating Infusions: Water is... Continue Reading →

  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 →

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Using the whole watermelon is a great way to create nutritious meals without wasting food  Let's learn how you can use the rind, flesh and watermelon juice in unique ways. Read more...

  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 →

Summer is in full swing! High temperatures, lazy afternoons, and days by the pool. The only thing that could make it any better is a good ol’ barbeque. Going into barbequing season it is important to remember and practice food safety. Here are some tips below:   Separate: When you are shopping, put meat, chicken... Continue Reading →

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 →