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 →
Black Bean & Veggie Quesadilla Mix and match with your favorite veggies GraterCan openerKnifecutting boardSkilletSpatula/Turner 6 Whole wheat tortillas1 1/2 cups Low-fat cheddar cheese, shredded1 can Low-sodium black beans, drained and rinsed1 cup Zucchini1 cup Low-sodium corn, drained and rinsed1 cup Spinach Wash hands.Top whole wheat tortilla with:Low-fat cheddar cheeseBlack beansZucchiniCornSpinachFold.Cook in skillet on medium... Continue Reading →
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 →
Roasted vegetables fast easy to prepare. Depending on the season, use other veggies. Consider white potatoes, winter squash, and sage. Oven-Roasted Vegetables with Herbs Roasted vegetables are fast and easy to prepare. Depending on the season, use other veggies. Consider white potatoes, winter squash, and sage. 3 sweet potatoes (medium-size, peeled and cut into 1”... Continue Reading →
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 →
Oats & whole wheat flour increase the nutrition in these tasty cookies. Oatmeal ChocoChip Bean Cookies 1 cup whole wheat flour1 cup all-purpose flour1 teaspoon baking powder1 teaspoon baking soda1 cup white beans (low sodium, cooked & pureed or mashed)1 cup brown sugar1 cup granulated sugar½ cup butter (softened)2 eggs1 teaspoon vanilla2 cups quick-cooking oats3/4... Continue Reading →
You made it through the shortest days of Winter. Now that the days are longer, take time to add more physical activity to your family’s day. Balancing the work and school day can be hectic but making small changes this spring can lead to big rewards. Think about times when your family is sitting and... Continue Reading →
Cabbage & Radish Coleslaw Small bowllarge mixing bowlSpoonKnifecutting board 1/2 medium red cabbage (finely shredded or sliced)1 bunch radishes (chopped)2 green onions (chopped)1/2 cup golden raisins Dressing1/2 cup low-fat vanilla yogurt1 Tbsp oil (any variety)2 Tbsp apple cider vinegar1/2 tsp saltblack pepper to taste Wash all produce and prepare as listed above. Place in a... 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 →
Scrambled Egg Muffins Customize these with your favorite veggies. Muffin TinKnifeMixing bowlGrater Non-stick cooking spray6 Eggs1/2 cup Onion (washed and diced)1/2 cup Broccoli (washed and diced)1/2 cup Red bell pepper (washed and diced)1/2 cup Green bell pepper (washed and diced)1/4 tsp Ground black pepper1/4 tsp Garlic powder1/2 cup Low-fat cheddar cheese, shredded Wash hands. Preheat... Continue Reading →
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 →
Radishes are a fun and easy vegetable for kids to grow. This salad is a tasty way to eat them. Radish and Cucumber Salad Radishes are great vegetables for kids to grow and this salad is a tasty way to serve them! ¼ cup nonfat plain yogurt¼ teaspoon garlic powder¼ teaspoon pepper¼ teaspoon salt1 bunch... 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 →
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 →
DIY Veggie Tostadas Get the whole family involved! Spice it up with different toppings. Baking sheetmixing bowlsspoonscutting boardKnife 10 corn tortillas (6 inch)1 (16 oz.) can refried beans (fat-free)cooking oil sprayAdditional Toppings:1/2 cup onion (chopped)1 jalapeno chili (seeded and minced)guacamolenon-fat sour cream1 cup tomato (chopped)1/2 cup low-fat cheddar cheese (shredded)3 cups lettuce (shredded) Preheat oven... Continue Reading →
Giving your kids a choice of the foods they eat will help to develop healthy eating habits. A path where kids have control in their food choice promotes an open mind towards food. Kids will become curious about the foods presented to them and begin to have conversations about why certain foods affect their bodies... Continue Reading →
Lemon Spring Vegetable Pasta A quick, easy, and tasty recipe. Sauce panstrainerKnifeFrying panWooden spoon 12 oz whole grain noodles or pasta, cooked according to instructions2 cups leafy greens12 oz Frozen peas4 each green onions (sliced)1 cup Grated parmesan cheese1 each lemon (juiced)1 tbsp olive oil Boil pasta and drain.Reserve 1 cup pasta water.Saute 2 green... Continue Reading →
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 →
Chicken Enchilada Casserole 1/2 cup yellow onion (diced)1 cup mushrooms (slices)1/2 cup green bell peppers (diced)2 cups cooked or canned chicken (shredded)10 ounces red enchilada sauce (divided)12 corn tortillas ((6" round))1 cup queso fresco or shredded cheddar cheese (divided) Preheat oven to 350 degrees F.Wash hands with soap and water.Gently rub vegetables under cold running... Continue Reading →
Getting together to have a family meal may seem like a challenge with differing schedules and the all-important question, of what to have for dinner. These barriers may seem impossible to overcome on some nights when you are tired from a long day at work or being with the kids. But the benefits of having... Continue Reading →
This one bowl recipe is fun to make with kids and makes a tasty brownie that everyone will like! Cinnamon Black Bean Brownies One bowl, one potato masher, and one baking pan! 1 15 ounce can black beans (drained and rinsed)¼ cup cocoa powder (unsweetened)1 teaspoon baking powder¾ cup sugar¼ teaspoon salt1 teaspoon cinnamon4 eggs¼... Continue Reading →
Baking sparks creativity, teaches how to follow instructions, involves math & counting, improves kitchen skills and safety, and always brings smiles. Enjoy these 5 Tips for Baking with Kids 1. Accept the Mess and Take your Time: Baking with kids can be messy, but that’s part of the fun. Messy doesn’t mean dirty though, so... Continue Reading →
Chocolate Strawberry Frozen Yogurt Bark A sweet, nutritious snack or dessert for the whole family! Baking sheetSpoonKnifecutting boardparchment paper 3 cups vanilla Greek yogurt (or regular vanilla yogurt)1 cup frozen strawberries (cut into pieces or slices)2 Tbsp. chocolate chips Line a baking sheet with parchment or wax paper.Stir yogurt until slightly runny. Spread the yogurt... 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 →
Easy Potato Leek Soup Stock pot or large sauce potserving spoonSpatulaKnifecutting boardmeasuring spoons and cupsimmersion blender (or blender) 2 leeks (white part only)6 russet potatoes (medium)1 Tbsp. olive oil3 cups low-sodium broth (chicken or vegetable)1 tsp ground black peppersalt to taste4 cups leafy greens (spinach, kale, or collards) Wash leeks well under clean water (make... 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 →
Slow Cooker Overnight Apple Cinnamon Steel Cut Oatmeal A delicious and nutrient-dense breakfast recipe for those hectic mornings. Slow CookerSpoonMeasuring spoonsMeasuring cups 1 cup steel cut oats2 cups water2 cups low-fat milk (Or unsweetened non-dairy milk)2 apples (cut into 1/2 inch cubes)1 Tbsp. cinnamonnon-stick cooking spray Coat slow cooker with non-stick cooking spray.Add all ingredients... Continue Reading →
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 →
Citrus Vitamin Water Refreshing and nutritious! PitcherKnifecutting board 4 cups coconut water2 cups water (or unsweetened sparkling water)1 orange (juiced)1 lemon (juiced)1 lime (juiced)pinch of salt In a pitcher add all ingredients and stir until fully combined.Serve at room temperature or over ice. Cut down on sugar-sweetened beverages, this citrus vitamin water is a great... Continue Reading →
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 →
Microwaving potatoes is a quick and easy cooking method on a busy night. If you’d like to use a conventional oven, an air fryer, or an instant pot, check out potato baking basics from the Idaho Potato Commission here. Microwave Baked Potatoes If you’d like to use a conventional oven, an air fryer, or an... Continue Reading →
MyPlate Pizza Rollups 12 string cheese sticks1 pkg turkey pepperoni1 can olives (sliced)12 whole wheat tortillas14 oz pizza sauce For each roll up: 1 cheese stick; 4-6 pepperoni slices; 8-10 olive slices; and 1 small tortilla. Place pepperoni, cheese stick, and olives on half the tortilla. Roll the tortilla around the ingredients. Pour ¼ cup of pizza... Continue Reading →
Healthy habits are easier to learn in childhood. Learning healthy eating habits can protect your children from heart disease, high blood pressure, type 2 diabetes, or high cholesterol later in life. Having a wide variety of basic foods will give your children enough nutrients to help them grow and stay healthy. Here are some tips... Continue Reading →
Try this recipe out! Notice how you talk about the ingredients as you prepare the recipe, how you engage with your family while eating, and your level of satisfaction and nourishment from the food. Apple Cinnamon French Toast Bake A lightly sweetened, nutrient packed breakfast for the whole family! 9x12 inch baking panMixing bowlWhiskcutting boardKnife... Continue Reading →
A holiday favorite salad made up of delicious apples, walnuts, raisins, and a sweet dressing! Waldorf Salad The perfect crunchy and sweet salad! Baking sheetMixing bowl 1/4 cup walnuts (chopped)2 apples (cored and diced)1 cup celery (diced)1/2 cup raisins1/4 cup plain yogurt (non-fat)1/2 tsp sugar1 tsp lemon juice Wash hands with soap and water.Preheat oven... 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 →
Healthy Hot Chocolate 2 1/2 cups unsweetened non-dairy milk (coconut, almond, oat, soy) or low-fat dairy milk )2 1/2 tbsp. unsweetened cocoa powder (or raw cacao powder)1 -2 tbsp. honey (or maple syrup)1/4 tsp pure vanilla extract Pour milk of choice into a medium sauce pan and warm over medium heat until hot, but not... 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 →
Slow Cooker Hamburger Stew This delicious stew can be started in the morning for a ready-to-eat hot dinner. Slow Cooker 1 pound ground beef (90/10 lean)½ onion (chopped)2 potatoes (washed and cut into cubes)2 cans mixed vegetables (14.5 ounce, drained)1 can diced tomatoes (14.5 ounce, keep juice)4 cups water1 teaspoon oregano (or another herb (optional))1... 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 →
When the stove and oven are full, a slow cooker comes in handy for these mashed potatoes. Slow Cooker Mashed Potatoes Bright pumpkin spice aroma make these Fall favorites tasty any time. 3 pounds potatoes (washed and cut into quarters)6 tablespoons olive oil or vegetable oil½ teaspoon salt½ teaspoon ground black pepper1 cup skim milkOptional:... Continue Reading →
You may have tried our Slow Cooker Apple Cranberry Stuffing. If you don't have a slow cooker and prefer to bake your stuffing in an oven, this is a winner! Try using fresh pears or any other dried fruit. Baked Apple Raisin Whole Wheat Stuffing Try using cranberries or other dried fruit. ovenMixing bowlMeasuring cupsMeasuring... 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 →
Be sure to make a note of how much your turkey weighs so you can decide how long to defrost in the refrigerator and how long to roast in the oven. For more turkey tips, see our full post here.
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 →
Sweet Potato Fries A nutrient packed side dish. Baking sheetKnifeMixing bowlMeasuring spoonsSpatula/Turner 4 sweet potatoes1.5 tsp paprika1/4 tsp black pepper1/8 tsp cayenne pepper2 tbsp extra virgin olive oil Always wash hands before preparing food.Preheat oven to 450°F. Grease a baking sheet with 1 Tablespoon olive oil.Wash sweet potatoes. With skins on, cut into 1/2 inch... 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 →
An easy, delicious meal the entire family will enjoy. This slow cooker soup is great for preparing ahead of time for those busy evenings. Slow Cooker Chicken Tortilla Soup Slow Cooker 3 chicken breasts (boneless, skinless)2 14.5 ounce cans diced tomatoes with mild green chilies2 15 ounce cans black beans (rinsed and drained)1 15 ounce... Continue Reading →
