April- What’s in Season?

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

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 →

Egg Tips

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 →

Radish and Cucumber Salad

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 →

Veggie Mac & Cheese

This recipe uses items that are good to have on hand such as whole grain pasta, low-fat cheese, and veggies of all kinds (Fresh, frozen, or canned). Try it once and it might become a family favorite when meal planning. Veggie Mac & Cheese This creamy mac & cheese is fill of veggies. To make... Continue Reading →

Meal Planning Made Easy

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

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 →

Lemon Spring Vegetable Pasta

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 →

March is National Nutrition Month®

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

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 →

Cinnamon Black Bean Brownies

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 →

Chocolate Strawberry Frozen Yogurt Bark

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 →

Easy Potato Leek Soup

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 →

February-What’s in Season?

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

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 →

Slow Cooker Safety Tips

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

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 →

All About Citrus

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 →

MyPlate Pizza Rollups  

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 →

Apple Cinnamon French Toast Bake

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 →

Waldorf Salad

A holiday favorite salad made up of delicious apples, walnuts, raisins, and a sweet dressing! Waldorf Salad Baking sheetMixing bowl 1/4 cup walnuts (chopped)2 apples (cored and 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 to 350 degreesPlace chopped walnuts on a baking sheet... Continue Reading →

Inexpensive Holiday Activities for the Whole Family

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 →

Healthy Hot Chocolate.

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 →

Holiday Light Displays in Idaho

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 →

Stuffed Acorn Squash

Stuffed Acorn Squash A balanced meal for the whole family! Use MyPlate to identify the food groups. SpoonBaking sheetMixing bowlKnifecutting boardSpatulaSkillet 2 acorn squash1 lb ground turkey (or lean ground beef)1 onion (sliced)2 cloves garlic (minced)1 bunch kale (stems removed and ripped into bite size pieces)1 tbsp rosemary (fresh or dried)salt and pepper (to taste)... Continue Reading →

Healthy Holiday Food Tips

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 →

Chocolate Dipped Peanut Butter Pretzels

Chocolate Dipped Peanut Butter Pretzels Try out this high fiber and protein, sweet whole grain dessert! Kids will have a fun time helping with this simple recipe. They can measure, mix, shape, and dip! Mixing bowlSpoonBaking sheetBlender or Food ProcessorMicrowave safe bowl 2/3 cup peanut butter (or other nut/seed butter)6 tbsp oat flour24 twisted pretzels... Continue Reading →

Healthy Holiday Desserts

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 →

Slow Cooker Hamburger Stew

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 →

Holiday Meal Preparation

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 →

Slow Cooker Mashed Potatoes

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 →

Sweet Potato Fries

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 →

A Healthier Halloween

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 →

Pumpkin Pancakes

Pumpkin spice is a Fall favorite, but these are tasty any time of year. Instead of adding unnecessary sugars, use tasty toppings such as non-fat vanilla yogurt, fresh, canned, or dried fruit, or some crunchy nuts! Pumpkin Pancakes Bright pumpkin spice aroma make these Fall favorites tasty any time. 1 cup whole wheat flour1 cup... Continue Reading →

Lentil Chili

Lentil Chili 5 cups vegetable Broth (Low Sodium)1 pound dry lentils 1 tsp salt16 oz diced tomatoes (or 1 can tomato sauce (8 ounces) )1 onion1 tbsp oil1 1/2 tsp chili powdersalt and pepper (to taste) Thoroughly rinse onions and chop. Rinse lentils and remove any shriveled pieces or pebbles.2. Combine water/broth, lentils, and salt in a... Continue Reading →

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