Learn All About Brussels Sprouts here! Simple Oven Roasted Brussels Sprouts Baking sheetparchment papercutting boardKnife 1 lb. brussels sprouts (about 4 cups)3 tbsp oil1/4 tsp salt1/4 tsp ground black pepper Preheat oven to 400°F.Wash brussels sprouts under clean water. Trim off the ends of the brussels sprouts, cut in half, then place on a parchment paper... Continue Reading →
What are brussels sprouts? Brussels sprouts are a cruciferous vegetable and are in the same family as cabbage and kale. They actually look and taste like a mini cabbage! Brussels sprouts grow on a long stem measuring 2-3 feet high (pictured below), but are commonly found in grocery stores removed from the stem in bulk... Continue Reading →
Winter Fruit Crisp A tasty and nutrient packed winter treat. Knife8x8 inch baking panmeasuring spoons and cups 3 cups apples (diced)1 cup Cranberries2/3 cup brown sugar (packed)1/2 cup Whole wheat flour1/2 cup Old Fashioned Oats1/3 cup unsalted butter1 tbsp unsalted butter1 tsp cinnamon Wash apples before chopping. Wash cranberries. Preheat oven to 375°F. Grease an... Continue Reading →
Roasted Rosemary Sweet Potatoes Ditch the added sugar and saturated fat of traditional thanksgiving sweet potato casserole and try this delicious and healthier alternative! 6 cups sweet potatoes (peeled and cut into 1-inch cubes (about 3 lbs = 6 cups))1/4 cup olive oil4 sprigs rosemary chopped3 cloves garlic minced1 red onion sliced Wash your... Continue Reading →
Thanksgiving is amazing, but it can be tempting to overindulge. However, it is easy to have a healthy and balanced plate when you sit down to your Thanksgiving feast. Using the MyPlate model is a helpful tool to keep your Thanksgiving meal well-balanced. Half your Plate- There are plenty of delicious holiday sides to... Continue Reading →
In addition to planning your Turkey, the Thanksgiving holiday is known for lots of side dishes so, start planning what you might make. For the last few years, we've been collecting some healthy recipes that are great for any Fall meal including Thanksgiving. We like them and hope you'll try them too. Get all the... Continue Reading →
While the four steps to food safety — clean, separate, cook and chill — are important every day and at every meal, they are particularly important on Thanksgiving. After reading these quick tips, use our helpful chart to find the correct thawing and roasting times for your turkey. NEVER DEFROST AT ROOM TEMPERATURE- Keep the... Continue Reading →
Cinnamon Apple Chips Try some scrappy cooking with this simple recipe! Baking sheetKnifecutting board 2 apples1 tbsp cinnamon Preheat oven to 200°F. Line a baking sheet with parchment paper.Wash apples under clean water and pat dry with a clean towel.Thinly slice apples into rounds. You do not need to core the apple, but do remove... Continue Reading →
Have you heard of scrappy cooking? Scrappy cooking refers to using food scraps, like carrot tops, in your daily cooking rather than throwing them away in the trash. It is actually the trendy thing to do! Using food scraps cuts down on food waste, saves money, helps you to eat more vegetables and increase your... 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 →
Peanut Butter Pumpkin Dip Yummy fall dip for fruits, vegetables and crackers 3/4 cup peanut butter3/4 cup pureed pumpkin1-2 tablespoons brown sugar, to taste1 teaspoon vanilla Wash handsMix peanut butter and brown sugarAdd vanilla and stirAdd pumpkin and stir until well blendedServe with celery sticks and apple wedges or other fruits and vegetablesRefrigerate any... Continue Reading →
Halloween is a fun holiday known for dressing up in costumes and eating a lot of candy. With a few steps to help your kids eat in moderation, Halloween can be a great holiday without eating too much candy. The empty candy calories add up fast! Four bite size chocolate bars contain approximately 320 calories.... Continue Reading →
The first winter squash begin arriving in stores in the Fall and stay in steady supply throughout winter. We love the taste as well as the array of shapes, sizes, colors, and textures. Types: In addition to pumpkins, you’ll find butternut, turban, buttercup, carnival, Hubbard, acorn, kabocha, and spaghetti squash, and more! The choices are... Continue Reading →
Carrot Cake Oatmeal Bake Try your hand at an orange themed fall meal with this whole grain breakfast recipe! 8x8 inch baking panmixing bowlsSpatula 3/4 cup shredded carrots1/4 cup peanut butter (or other nut/seed butter)2 cups milk (or unsweetened non-dairy milk)1/3 cup unsweetened applesauce (or pumpkin puree)1 egg2 1/4 cups rolled oats1 tsp cinnamon1... Continue Reading →
Get spooky AND nutritious this October by choosing orange fruits and vegetables for your family's meals. Orange fruits and vegetables: carrot, sweet potato, pumpkin, winter squash, orange bell pepper, orange, mango, apricot, cantaloupe, peach, papaya Health Benefits: Orange fruits and vegetables contain a compound called carotenoids, which give these foods their deep orange... 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 →
Add some sweetness and crunch to your usual tuna sandwich with this recipe. You can easily substitute canned chicken for the tuna! Yum! Apple Tuna Sandwich Add some sweetness and crunch to your usual tuna sandwich with this recipe. You can easily substitute canned chicken instead of tuna. Can openerSharp knifecutting boardSpatula or spoonMedium BowlMeasuring... Continue Reading →
The National School Lunch Program provides nutritionally balanced lunches to children each school day. Contact your school district directly to see if it offers free or reduced price school meals based on household income and family size. If you’d like to pack lunches at home, here are some tips to keep your kid’s lunches simple, healthy,... Continue Reading →
Get started with on your healthy snacking journey with our snacking guide! Apricot Date Bars This is an easy and nutrient dense recipe that the whole family will love. Put your creative hats on and customize the ingredients based on the season, your taste preference, or what you have in your pantry! food processorbowlbaking panparchment... Continue Reading →
Healthy, quick, easy, and affordable snacks can be a lifesaver during a busy day of work, picking up the kids from school, or during a weekend where you just want to relax. But sometimes you don’t have those snacks on hand when you need them most. Maybe the preparation is hard, maybe you just need... Continue Reading →
Following some basic guidelines can help you encourage your kids to eat healthy. Here are some rules to live by: Parents control the supply lines. Keep the foods you want your children to choose on hand. Kids won't go hungry. They'll eat what's available. Kids get to choose what they eat from what is available... Continue Reading →
Follow the link below to tell us what you want to see more of: https://uidaho.co1.qualtrics.com/jfe/form/SV_6yz0BeJF7iHtAs6
Use this “What’s in Season” calendar from Idaho Preferred to enjoy the ripest, tastiest Idaho grown produce.
Have you received a Health and Wellness item from our Eat Smart Idaho team or another community member? The Long Live Idaho campaign is distributing health and wellness items throughout Fall of 2022. Each item has an attached postcard with a QR code that leads to a quick survey to tell us how you plan... Continue Reading →
Including more legumes in your meals can be great for your overall health, help you save money, and be a fun and delicious way to try new recipes! Chickpea Blondies These nutrient dense blondies are great for breakfast, a snack or dessert! blender/food processorMixing bowl8 x 8 baking panMixing Spoon 3-4 ripe bananas1/2 cup oats1... Continue Reading →
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 →
Hummus is another tasty way to add plant protein to your day! Hummus can be spread on sandwiches, served with crackers, or used as a dip for veggies.
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!
Before trying these recipes, see our previous blog post, Camp Cooking Safety. Foil Packet Camping Dinners Great for camping! Choose a protein: (Ground beef or turkey sausage, cubed chicken or steak, fish. Smaller pieces of meat cook more quickly. )Add lots of veggies: (For ease, wash and cut veggies ahead of time. Onions, potatoes, carrots,... 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 →
Fermenting your own vegetables can help save money, especially if you eat them regularly. By fermenting sauerkraut at home, you can make a jar for a fraction of the price that you would pay in the supermarket. Beet Sauerkraut An easy at home fermentation recipe for the whole family! kitchen scalebowlmason jar/glass jarSpoonkifecutting boardGrater 500... 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 →
Berry Banana Popsicles A refreshing frozen snack. Mixing bowlKnifePaper cupsPlastic spoons 1 cup Strawberries (diced)1 Banana (medium sized, diced)2 cups Vanilla Yogurt (non-fat) Wash hands.Dice strawberries and bananas with a knife. Stir all ingredients together in a medium bowl. Pour mixture into paper cups. Place in freezer until starts to solidify.Place plastic spoons in mixture... 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 →
Fruit Leather is nutritious, delicious, easy to prepare, lightweight, and simple to make. Fruit leather 3 cups strawberries Wash hands and wash fruitBlend 3 cups strawberries or other fruit in a blenderSpread evenly on a silicone baking mat on a cookie sheetBake at lowest setting for 3-4 hoursCheck often as each batch will vary depending... 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 →
This sweet and spicy salsa tastes great on tacos, with grilled with meats, with cheese & whole grain crackers baked tortilla chips. Try our Pork Tacos with Cherry Salsa.
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...
Tangy Summer Crunch Salad cutting boardKnifeMixing bowlSpoon 1 large cucumber (about 2 cups (or summer squash))1 large tomato1 small onion (or 3 large green onions)1 handful fresh herbs (ex: dill, cilantro, mint, etc. )2 Tablespoons lemon juice (about half a lemon (or vinegar))black pepper (to taste) Wash all vegetables under clean water, prepare vegetables as... Continue Reading →
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 →
Fruit Yogurt Smoothie Mix and match with your favorite seasonal berries. BlenderMeasuring cupsSpoon 3 cups frozen strawberries2 cups low-fat milk1 banana (large)¾ cup Low-fat vanilla yogurt Wash hands with soap and water.Slightly defrost frozen fruit so it will blend easily.Pour milk into blender.Add frozen fruit, banana and yogurt to blender.Blend until smooth, about 30-45 seconds.... 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 →
Watermelon Pizza Customize with your favorite berries. KnifeSpoon 1 Watermelon (sliced 1" thick and cut into 8 wedges)2 cups low-fat Greek yogurt (vanilla flavored)2 cups mixed berries Wash hands with soap and water.Wash and slice watermelon into 1 inch slices. Cut the rounds into triangular wedges.Spread 1/4 cup yogurt on top of each slice.Sprinkle mixed... 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 →
Great for a healthy breakfast or snack.
Fresh fruits, especially berries, are one of the best things about the spring and summer months. Read more!
This basic sauce is perfect with cooked pasta, polenta, spaghetti squash, and more! Get the recipe here.
This week we talk about types of canned tomatoes and ways to use them. Read more.
Turkey Spinach Meatballs Baking sheetMixing bowlKnifecutting board 1 lb. ground turkey1 egg1 onion (small)2 cloves garlic (finely chopped (or 1 tsp ground garlic))1 cup spinach (finely chopped)1/2 tsp dried oregano (optional)1/2 tsp ground black pepper (optional)salt to taste (about 2 tsp) Preheat oven to 400°F.In a mixing bowl, combine all ingredients and mix until fully... Continue Reading →
