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 →

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 →

For busy nights when your family needs something quick and healthy on the go, Walking Tacos are great! Tap the picture to get the recipe!

Crazy sports and activity schedules can be a challenge to family meals. Add in homework, family commitments, etc. and things get hectic. It is still possible to enjoy shared food, fun, and conversation - even during busy seasons. Here are a few tips on getting the kids (and yourself) fed without having to give up nutrition or quality dinner time together. Read more...

Find out if corn is a vegetable or a grain by clicking here Sweet Corn Salsa bowlcutting boardKnifeMixing Spoon 4 1/2 cups sweet corn (about 6 ears)3/4 cup cilantro (chopped)2 Tbsp. green onion (sliced)3 Tbsp. lime juice3/4 tsp salt wash your hands for twenty seconds with soap and water. Start with a clean work surface... Continue Reading →

Everywhere you look corn is popping up at your local farmers market, in the grocery store, and in our tried and true pantry items. But the question is: is corn a vegetable or a grain? Well, it depends! We see fresh corn on the cob, frozen corn, canned corn, corn meal, and popcorn. What do... Continue Reading →

This pesto recipe is a delicious addition to pasta, pizza, vegetables, grain salad, sandwiches, soup, potatoes, meat, fish and eggs. Pesto This pesto recipe is a delicious addition to pasta, pizza, vegetables, grain salad, sandwiches, soup, potatoes, meat, fish and eggs food processer or blenderMeasuring cupSpatula ¼ cup olive oil2 cups firmly packed fresh basil... Continue Reading →

As the summer months arrive, fresh herbs are plentiful and we sometimes wonder what to do with the excess.  After making pesto it can be placed in an ice cube tray and frozen for future use. After freezing in the tray, pop out of mold and place in a plastic baggie. Pesto is delicious and... Continue Reading →

Jar salads are fun, affordable, and healthy! Remember to keep the wet ingredients on the bottom and work your way up to keep the lettuce from wilting. Read more...

When it is Spring in Idaho, that means tender leafy greens are popping up in grocery stores and farmers markets at great prices. You might have a garden sprouting greens too! Read on for a few ways to take advantage of this nutritious Idaho bounty...

  Thai Chicken Salad bowlbowlcutting boardKnife Salad:1 cup carrots (shredded)4 cups cabbage (shredded)1 red bell pepper (thinly sliced)1 bunch cilantro (finely chopped)2 cups shredded chicken (canned will work)Dressing:1/4 cup peanut butter2 Tbsp. low-sodium soy sauce2 Tbsp. lime juice1 tsp garlic (minced)2 Tbsp. oil2 Tbsp. honeywater (for desired consistency)Optional: crushed peanuts to top Prepare a clean... Continue Reading →

With summer just around the corner and gardens being planted, soon we are going to be up to our ears in fresh, nutritious greens. Salads may sound like a great idea to use your garden fresh produce, but sometimes salads fall flat and lack flavor. Here are 5 steps to making your home grown or... Continue Reading →

  Go Green Smoothie This smoothie is a great way to enjoy fresh fruits and vegetables KnifeMeasuring cupBlender 1 banana (cut into slices)1 cup green grapes1 kiwi (peeled and sliced)1 cup baby spinach (rinsed and patted dry)1 cup nonfat plain yogurt (or key lime yogurt)¼ cup apple juice or lime juice4-5 ice cubes Wash hands... Continue Reading →

What could be better than eating fresh fruits and vegetables as spring approaches? Packed with nutrients, fiber and FLAVOR, green fruits and vegetables are a great addition to every meal. Green foods help protect your heart, work to keep blood pressure under control, keep your eyes seeing well and protect your gut health.  In honor... Continue Reading →

Here's our collection of tips for even the pickiest eater. Read more...

Try out some of your new environmentally friendly kitchen tips with this Green Pasta Sauce recipe: Green Pasta Sauce Great way to get your greens in! SkilletPotBlenderSpatulaKnifecutting boardSpatula 1 box whole wheat pasta2 Tbsp olive oil1/2 onion (diced)2 cloves garlic (minced)1 zucchini (diced)3 cups spinach1/2 cup cream (or canned coconut milk for dairy free)1 Tbsp... Continue Reading →

Earth Day is right around the corner on April 22nd! This is a perfect day to bring awareness to our surroundings, respect our Idaho resources, and promote eco-friendly ways of life. Take this opportunity to have environmentally conscious conversations with your kids. Talk about what happens when we consume in excess, how we are helping... Continue Reading →

Celery Salad Delicious easy salad WhiskKnifebowl 1/4 cup olive oil2 teaspoons Dijon mustard2 tablespoons fresh lemon juice1 teaspoon celery seed1/4 teaspoon Kosher salt4 cups celery (trimmed, thinly bias sliced)1 tart apple (peeled, cored and diced)4 ounces provolone cheese (diced)1/2 cup chopped walnuts or hazelnuts (toasted) At least one hour before serving whisk together olive oil,... Continue Reading →

Crunchy. Crispy. Fresh and bright. Celery can be used in so many ways. The classic peanut butter filling with raisins is just the beginning! That handy groove in the celery can be filled with anything you like.  Try filling with:  Hummus Chicken salad Cream cheese Guacamole  Adding sliced or diced celery brings crunch and flavor... Continue Reading →

Idaho is home to many different cultures with lots of delicious food traditions. No matter what foods you enjoy, they can fit into the healthy eating plan. Read more...

Check out more information on green fruits and vegetables! Broccoli Tots Mixing bowlMixing SpoonBaking sheet 3 cups broccoli (fresh or frozen)2 eggs1/2 cup oat flour (oats ground into a flour)1 tbsp Italian seasoning (no salt added)1/4 tsp garlic powder1/4 tsp ground black pepper Preheat oven to 400°F. Line a baking sheet with parchment paper and... Continue Reading →

Celebrate St. Patrick's Day with some green fruits and vegetables!   Dark green vegetables, like spinach and broccoli, are the superstars of the green foods! Health benefits of dark green vegetables Rich in fiber, which helps lower cholesterol and regulate digestion. Great source of potassium, which helps to regulate blood pressure and promotes bone health.... Continue Reading →

  Lemon Vinaigrette This salad dressing is easy to make. Oil, acid and some seasonings are all you need for a delicious homemade dressing. Begin with a base: olive oil, canola oil or yogurt. Add in an acid: vinegar or citrus juice. Seasonings: herbs, onion, mustard or garlic. Measuring cupMeasuring spoonsjar with lid for shaking... Continue Reading →

Salad dressings can be expensive to purchase and not always available.  Making your own saves money and you can tailor the dressing however you prefer.  Making your own is easy and fun.  Oil, acid and some seasonings are all you need! Begin with a base: Olive oil, canola oil or yogurt Add in an acid:... Continue Reading →

Tap the picture to get the recipe!

February is American Heart Month so show your heart some love by eating enough fiber! What is Fiber? Fiber is a type of carbohydrate found in plant foods that cannot be digested or broken down by the human body. We all know that fiber can help prevent constipation but how does fiber contribute to a... Continue Reading →

Learn about red fruits and vegetables here! Strawberry Energy Bites food processor 1 cup strawberries (fresh or frozen)1 1/2 cup oats1 cup sunflower seeds (unsalted)1/2 cup shredded coconut1/4 cup maple syrup (or honey)Optional2 tbsp shredded coconut (for coating) Wash hands and prepare a clean work surface.Wash strawberries and measure out by removing strawberry tops and... Continue Reading →

Celebrate red colored fruits and vegetables for Valentine's day this year!   Eating a variety of fruits and vegetables means there are wide range of colors on your plate. Each color provides our bodies with different health benefits. Red foods are heart healthy! The red color in a strawberry, for example, contains antioxidants that protect... Continue Reading →

  Skillet Granola Delicious and easy to make, this skillet granola is an awesome addition to parfaits! 1/3 cup vegetable oil3 tablespoons honey1/4 cup powdered milk1 teaspoon vanilla4 cups uncooked (old fashioned rolled oats)1/2 cup sunflower seeds1 cup raisins Warm oil and honey in a skillet for one minute over medium heat (300 degrees in... Continue Reading →

Prepping meals can be more fun as a family. To save money and eat healthier, try to eat out only occasionally and prepare more at home. We’ve got great tools for meal planning HERE. FIND A FREE CLASS: It’s easy to find free classes from Eat Smart Idaho where qualifying adults and families can learn... Continue Reading →

This recipe is a great healthy swap and can help to incorporate some healthy habits for the New Year. Quinoa Lentil Taco "Meat" Mixing bowlMixing Spoonparchment paperBaking sheet 1 cup cooked quinoa1 cup cooked lentils (brown or green)1/2 cup low-sodium salsa4 tbsp low-sodium taco seasoning Preheat oven to 400°F.In a mixing bowl combine all ingredients... Continue Reading →

The beginning of the year is a great time to start healthy habits for yourself and your family. Begin a healthy habit of using some healthy swaps in your family meals. Healthy swaps can help to cut down on added sugar, salt, and saturated fats in your family meals. Some healthy swaps can even help... Continue Reading →

Peanut Butter Balls are an easy and fun to make snack during the holidays or any time of year! Peanut Butter Balls Peanut Butter Balls are an easy and fun to make snack during the holidays or any time of year! 1 can great northern beans (, drained and rinsed)1/3 cup honey (or maple syrup)1... Continue Reading →

At this time of year chestnuts might be roasting on an open fire but there are a large variety of nuts and seeds available to enjoy this holiday season. Commonly used nuts are walnuts, almonds, pecans, cashews, hazelnuts, brazil nuts, peanuts, pistachios, macadamia nuts and chestnuts.  Seeds include sesame, sunflower, pumpkin, chia, flax, hemp, pomegranate,... Continue Reading →

Perfect for breakfast or brunch on Christmas morning or any time! Baked Pear Pancake Perfect for breakfast or brunch, the cottage cheese in this "pancake" gives you bigger flavor and some lightness. SkilletStoveoven 1 1/2 cups whole wheat flour3 tablespoons sugar1 tablespoon baking powder1/4 teaspoon salt1 1/4 cups milk (1%)1 teaspoon vanilla3 eggs (lightly beaten)6... Continue Reading →

December is National Pear Month: Sweet, juicy pears are among the most popular fruits in the world. We’ve got lots of ideas and recipes to use in December or anytime. Salads: Add sliced or grated pears to salads. Grilled Cheese & Pizza: Slice the pears thin and add to a grilled cheese for a sweet kick.... Continue Reading →