PB & Banana Tortilla Hack A quick and easy recipe. KnifeSkilletSpatula/Turner 2 tbsp Peanut butter1 Banana1 Whole wheat tortilla Wash hands.Cut a slit from one edge of a tortilla just to the center. Spread peanut butter on each side of the slit covering 2/3 of the tortilla with peanut butter.Slice banana into 1/4 to 1/2... Continue Reading →
Eggs are a quick and easy source of nutrition that are lower in cost than some other protein sources, but many people still have questions about them. Here are some answers to some of the common questions about eggs: Q: What is the difference between different colored eggs? A: Variation in the shell color of... 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 →
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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 →
Green Fruit Salad Add some green fruit to your day with tasty fruit salad. Knifecutting boardlarge mixing bowl 1 cup Green grapes1 Green Apple2 Kiwi1 Lime Wash hands.Wash all fruit under running water.Slice green grapes in half the lengthwise. Add to the mixing bowl.Dice the green apple. Add to the mixing bowl.Slice the kiwi and... Continue Reading →
Each year during the month of March the Academy of Nutrition and Dietetics celebrates National Nutrition Month®. The focus for the month is always on the importance of making informed food choices and developing healthful eating and physical activity habits. This year's theme is Fuel for the Future which highlights that no matter your age or... 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 →
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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 →
Cracker Crusted Chicken Nuggets Enjoy this healthier twist on chicken nuggets. Medium BowlKnifeForkBaking sheetSpatula/Turner 1 pound chicken breasts2 eggs2 cups crackers (whole grain, crushed)1/8 tsp black pepperNon-stick cooking spray Wash hands before preparing food.Preheat oven to 400ºF. Whisk eggs in a medium bowl, set aside. Crush whole grain crackers and place in a separate bowl,... Continue Reading →
A warm bowl of soup is a great way to warm up on a cold winter day, but it can also be a low-cost, quick, and easy way to add some great nutrition to your day. Follow these helpful tips for making soup delicious and nutritious: Soups can be versatile. They can be served as... Continue Reading →
Peanut Butter & Jelly Overnight Oats A tasty and nutrient packed choice for people on the go. Mason Jar or other container with a covermeasuring spoons and cups 1/3 cup Old Fashioned Oats1/3 cup low-fat milk1/4 cup low-fat Greek yogurt (vanilla)1 tbsp Chia seeds1/4 cup raspberries1 tbsp Peanut butter Wash hands.Mix the oats, milk, yogurt... Continue Reading →
What better way to warm up during these cold weather months than with oatmeal. Oatmeal is a whole grain. Whole grains are important for a healthy body because they contain vitamins, minerals, and fiber. Fiber helps us feel fuller longer, lowers cholesterol and also has anticancer properties. There are a number of types of oats... 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 →
 Fresh fruits and vegetables are delicious and nutritious! But especially during the winter, fresh fruit is not always in season and can be expensive. So what are the differences between fresh versus frozen or canned?  Frozen Frozen fruits and vegetables are an excellent replacement for fresh. They are just as nutritious so long... Continue Reading →
A baked potato bar can be a healthy and fun dinner that gets everyone involved. If you’re short on time is microwaving potatoes is fast and easy. Once the potatoes are tender & flaky, everyone can build their own potato. Many leftover potatoes and toppings can be frozen for later meal prep. Here are a... 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 →
Colorful Quesadilla This recipe can be customized by adding your favorite vegetables. Sharp knifecutting boardSmall bowlButter knifeSkilletSpatula/Turner 8 whole wheat tortillas1 cup low-fat cheddar cheese, shredded1 cup spinach, fresh1 cup red bell pepper (diced)8 ounces Cream Cheese, low-fat1/4 tsp garlic powder Wash hands.Wash spinach and chop, if desired. Wash bell pepper before dicing.In a... Continue Reading →
Family schedules can be hectic, but you and your family can still eat well together. Use these tips in the new year to make healthy choices with your family: Connect at mealtimes:Â Sit down together for a meal when you can. Turn off the TV and put away screens and devices, so you can "unplug," interact,... 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 →
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 →
Banana Sushi A kid friendly recipe that is a great one to get your kids involved in the kitchen. Butter knife 1 Banana (peeled)1 Whole wheat tortilla2 tbsp Peanut butter (or other nut butter) Wash hands.Spread peanut butter or nut butter of your choice evenly on tortilla.Place banana on center of tortilla.Tightly roll up... Continue Reading →
Children learn by touching, tasting, feeling, smelling, and listening. They love to help prepare food and cook because they can use all their senses. Children like to eat the foods they help make. Encouraging children to help prepare meals and snacks can build healthy lifestyle skills, creativity and healthy food choices. You are also helping... 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 →
Involving your children in food preparation has many benefits! Cooking builds self-esteem. Children develop confidence, responsibility and independence when they can help you prepare a snack or meal. When they get more practice and as they get older, they will be able to prepare more foods on their own. Cooking teaches! When kids begin to... 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 →
It is getting close to Thanksgiving and no Thanksgiving feast is complete without cranberry sauce. Cranberries are good for you and can be more than just cranberry sauce. Did you know: Cranberries are nutrient dense providing vitamins, minerals, phytonutrients, and fiber. One cup of raw cranberries have about 50 calories and are naturally fat free.... 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 →
This easy marinara sauce is a tasty topping for spaghetti squash but there are lots of other toppings that go well with this or any other type of winter squash! Try sautéed mushrooms, onions or other veggies. Add a sprinkling of cheese. Include beans, cooked chicken, or another cooked meat. Spaghetti Squash with Easy Marinara... 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 →
