Water is just fine, thanks: Serve water or milk instead of soda. By tracking water intake throughout the day, you can determine whether or not you are getting enough to drink. It’s easy to make adjustments in order to meet your healthy hydration goals! Try these simple tips to improve your water intake: Use a... Continue Reading →
The University of Idaho College of Agricultural & Life Sciences has created a resource for parents who are are struggling to provide the right balance of learning and other activities, like that extra video game time, for their children. Here's what they have to say: "....Parents who are juggling work and children should be reminded... Continue Reading →
By Siew Guan Lee, MS, RD – University of Idaho Extension We seem to have heard it a million times: Stay Home. Staying home sounds easy, but the fear and anxiety of being cooped up at home may lead to more stress and intense emotions. As the stay-home order continues, here are some tips to... Continue Reading →
By Siew Guan Lee, MS, RD – University of Idaho Extension The taste of sweet, juicy fresh veggies with vibrant textures cannot be beat, especially if you grow them yourself. As Spring is here and you are maintaining social distancing, you may consider growing your own veggies, fruits, and herbs. Gardening adds nutrition to your... Continue Reading →
The idea of finding our family's next meal can be scary. Luckily, there are several resources for free meals and food boxes provided in the community. Just make sure to call ahead to ask for their schedule. Idaho Health & Welfare Food Assistance Program Resources: Statewide Food Programs You can find a local feeding site... Continue Reading →
Water plays many critical roles in maintaining our health and wellbeing. Fluid in the body accounts for approximately 60% of total body weight. Many people are quick to rehydrate after exercising or when temperatures rise. However, adequate fluid intake is important throughout the day, even if there is not significant water loss. Did you know that we excrete about 2 cups per... Continue Reading →
In following the precautions of the Centers for Disease Control and Prevention (CDC), Eat Smart Idaho is practicing social distancing to help protect our community and slow the spread of COVID-19. We will suspend face-to-face sessions until April 20th or until further notice as we continue to monitor the situation. Although we are temporarily suspending... Continue Reading →
Turn off TVs, computers, phones, tablets, and other screens. Substitute 1 hour of physical activity for 1 hour of screen time a day. Take family screen time breaks throughout the day to release energy and promote physical and emotional wellbeing. Design a hopscotch pattern using masking tape, build an obstacle course with furniture and pillows,... Continue Reading →
Active play every day is important to maintain a healthy weight. Moving also helps your child’s brain development. Everyone in the family needs physical activity for a healthy heart, bones, muscles, and brain. Encourage running, jumping, skipping, hopping – activities that result in a quicker heartbeat, more breathing, and sweating. Be a good role model... Continue Reading →
Keep the TV off during mealtimes. Instead, focus on eating together as a family. Screen media entertains, informs, and educates; however, studies have shown that too much time in front of the TV, tablet, and smartphone can negatively impact health. It is important to find a healthy balance between taking advantage of the many benefits... Continue Reading →
Play time, not screen time: Cut screen time to 2 hours or less a day. Exploring and playing are important for brain development. TV and other electronic media simply cannot provide the same type of brain stimulation. Computers and tablets are part of our daily lives for work and school. But too much screen time... Continue Reading →
How do you get your kids to eat 5 fruits and veggies a day? We've got a couple of ideas and we would love to hear your ideas. Let Kids Choose a New Fruit or Veggie Kids are more likely to try a food that they have a hand in choosing. Plan a trip to... Continue Reading →
Yes! It IS possible to raise children who like to eat a wide variety of vegetables. Follow these fun tips to develop your healthy eater and remember to always talk about vegetables in a fun and inviting way to encourage even more positivity! Enjoy a variety of vegetables yourself. The most important thing that adults can... Continue Reading →
During this cold season we are all ready to curl up with a blanket, and not step outside. But staying active, even in the cold, is important. And these cold months brings with it something for all of us to enjoy - snow. Playing in the snow as a family is a great bonding activity... Continue Reading →
Citrus is known for its high vitamin C content- just one orange supplies a full day’s requirement. Oranges, lemons, grapefruit, etc., are great tasting, low-calorie foods which are good sources of fiber, and are low in sodium, cholesterol, and fat. Add Zest to Just About Any Dish! Lemon, orange, lime, or grapefruit zest! Citrus zest–... Continue Reading →
Idaho is known for great skiing, snowboarding, snowmobiling, and other great winter activities. This includes trudging through the snow to create, or at least enjoy, magnificent snow and ice sculptures. Every year, towns put on Winter festivals that highlight outdoor art that can only be seen in the Winter. If you want to experience the... Continue Reading →
A starchy vegetable full of vitamins A, C, fiber, potassium, and FLAVOR! Sweet Potato Apple Casserole A new twist on sweet potatoes! 4 Sweet potatoes (scrubbed with a vegetable brush under running water, peeled and cut into 1/2-inch cubes)2 Apples (washed under cold running water, sliced)½ cup Orange juice1 tablespoon Butter1 teaspoon Cinnamon½ cup raisins... Continue Reading →
We love this recipe! Roasted Savory Sweet Potato Salad 2 Sweet potatoes (peeled and cut into 1-inch cubes)1 Tbsp Vegetable oil1/8 tsp Salt1/2 tsp Black pepper1/4 cup Greek yogurt1 Tbsp Mayonnaise1 Tbsp Dijon Mustard1 tsp White vinegar1 Red bell pepper (diced)2 Celery stalks (diced)10 Chives (minced) Wash hands with soap and waterHeat the oven to... Continue Reading →
Sweet Potato Apple Casserole A new twist on sweet potatoes! 4 Sweet potatoes (scrubbed with a vegetable brush under running water, peeled and cut into 1/2-inch cubes)2 Apples (washed under cold running water, sliced)½ cup Orange juice1 tablespoon Butter1 teaspoon Cinnamon½ cup raisins (or other dried fruit) Wash hands with soap and water.Preheat oven... Continue Reading →
https://www.vanityfair.com/hollywood/2016/11/how-a-christmas-story-became-an-american-tradition The key to all Fall activities is layers! Worried about being too cold? Then put on jacket! Worried about being too hot once you get moving? Then wear a t-shirt underneath! Sometimes our biggest excuse for not going outside is the fact that we don’t know what to wear when being active. A simple... Continue Reading →
While we are able to get apples all year round, this time of year they are particularly tasty. This is apple season. Apples are a great snack, that are also very healthy. You can grab one on the go, cut it up and enjoy it as an after-school snack, or mix it into dishes to... Continue Reading →
This week, our 3 recipes have two things in common... 1. They feature pears from the Pacific Northwest. 2. Each recipe is available for families OR for K-12 schools. Read more...
Easy and delightful. Pear Empanadas Perfect Pear Empanadas 2 cups Canned Pears (drained and diced)1 tablespoons Sugar1/2 teaspoon Cinnamon2 tablespoons Cornstarch8 Frozen whole grain biscuits (2.25-3 oz.) Preheat oven to 350F°.Allow biscuit rounds to come to room temperature.In a bowl, combine the pears, cornstarch, sugar and cinnamon, mixing well to evenly coat the pears. Set... Continue Reading →
Pears give this savory dinner a slight sweetness. Moroccan Chicken & Pear Stew Pears give this savory dinner a slight sweetness. This recipe also meets K-12 requirements for federally reimbursable meal programs. For the larger recipes, visit https://eatcannedpears.com/k-12-schools 1¼ pound Chicken thighs (boneless, skinless)2 tablespoons Vegetable oil½ teaspoon Black pepper1 Onion (sliced)1 cup Carrots (sliced)3... Continue Reading →
Pear Breakfast Bread Pudding Perfect for breakfast or brunch! 2 cups Milk2 Eggs1.2 cup Light brown sugar3/4 tsp Vanilla extract1/8 tsp Salt4 cups Whole grain bread (cut into cubes)15 ounce Canned pears (drained and chopped)1/8 tsp Cinnamon1 cup Granola Wash hands with soap and waterPreheat the oven to 350 degrees F. Lightly grease an 8... Continue Reading →
Canned pears make these enpanadas quick to make. Pear Empanadas 2 cups Canned Pears (drained and diced)1 Tbsp Sugar1/2 tsp Cinnamon2 Tbsp Cornstarch8 Frozen whole grain biscuits (2.25-3 oz.) ((2.25-3 oz.))1/2 Warm Water Wash hands with soap and waterPreheat oven to 350°.Dice the drained pears and set asidePlace the biscuit rounds on sheet pan lined... Continue Reading →
We are now nestled into the Fall season here in Idaho, which means crisp air, crunchy leaves, and a bounty of winter squashes! The most common varieties that can be found in stores are pumpkins, acorn squash, butternut squash and spaghetti squash. Winter squashes are a great source of vitamin A for promoting vision health,... Continue Reading →
No More Excuses: Overcoming Barriers to Exercise
Breakfast is the most important meal of the day, but many of us don’t have time every morning for a sit-down meal. Convenience is part of our lives, but that doesn’t mean you have to buy prepackaged breakfast foods or hit the drive thru. Try this simple recipe and in less than 30 minutes you’ll... Continue Reading →
August is Kids Eat Right Month and a great time for families to learn how to cook healthy together! A clever way to encourage children to try new foods is to get kids in the kitchen. This week, we're featuring recipes to help kids start young and learn simple cooking tasks before moving on to... Continue Reading →
An easy side dish for kids to help with. Apple Jicama Slaw 1 Apple1 Pear1 cup Jicama3 Tbsp Orange Juice1/4 cup Raisins1/2 tsp Cinnamon (or nutmeg) Wash hands with soap and waterIn a medium bowl, grate apple, pear, and jicama. Be careful as the grater is sharp. Use as much of the fruit as you... Continue Reading →
These are an easy and tasty after school snack. Peachy Peanut Butter Pita Pockets 2 Whole wheat pita¼ cup Peanut butter½ Apple (cored and thinly sliced)½ Banana (thinly sliced)½ Peach (thinly sliced) Wash hands with soap and water.Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to... Continue Reading →
With in-season, ripe Idaho watermelons, this icy treat need no other ingredient except watermelon! Watermelon Granita A healthy, icy treat for a hot day. 5 cups Watermelon (Seedless) Wash hands with soap and waterPut watermelon in a blender. Blend until smooth. (Alternatively, use a potato masher.)Strain into an 8″x 8″ glass baking dish and place... Continue Reading →
Idaho is known for its potatoes, but what about the other vegetables and fruits that grow in abundance? There are over 40 different types of vegetables and fruits grown in the summer months alone. Listed below are a few examples of the produce that are in season in August. Apples, Apricots, Beans, Beets, Berries (various),... Continue Reading →
This quick and easy salad is made super flavorful with ginger and walnuts! Carrot and Beet Salad 1/4 cup Onion (diced)2 Tbsp Ginger (fresh, grated)2 Garlic cloves (minced)1 Lime1/4 cup Olive oil4 cups Carrots (finely shredded)4 cups Beets (finely shredded)1/4 cup walnuts (*optional*) Wash hands with soap and waterGrate the beets into a large bowl.... Continue Reading →
Fresh & Fire-Grilled Sweet Corn- You Know it's Summer! Grilled Sweet Corn Grill 6 Ears of Fresh Corn 3 Tbls Butter (melted)Black Pepper Wash hands with soap and waterPreheat grill until coals are glowing, or 350-400°F on a gas grill).Peel back corn husks (but do not remove).Wash ears of corn but do not Remove silk... Continue Reading →
Idaho is known for super sweet and tasty watermelons. They are available from July through early October. Find a local farm to pick your own or get a bargain at the store. Spot the Field Spot- This yellow/gold spot on the bottom means the melon basked in the sun on the farm and was ripe... Continue Reading →
This week, Eat Smart Idaho shares 3 of our fave recipes for Idaho Summer produce: beets, sweet corn, and watermelon. We also take the guesswork out of picking a great watermelon!
An easy, icy and healthy treat on a hot day! Watermelon Granita A healthy, icy treat for a hot day. 5 cups Watermelon (Seedless) Wash hands with soap and waterPut watermelon in a blender. Blend until smooth. (Alternatively, use a potato masher.)Strain into an 8″x 8″ glass baking dish and place in freezer. (Don’t use... Continue Reading →
Have you been camping yet this year? Did you know that camping not only gives you time to get away from the hustle and bustle of everyday life, but also provides health benefits? Camping offers Fresh natural air, Bright natural sunlight, Exercise & Healthy eating, and Family bonding just to name a few. When camping... Continue Reading →
Let’s talk dairy! Dairy is an important component to our daily diets. It’s one of the five food groups that is recommended by the USDA. You might be familiar with MyPlate, if not, below is a graphic that’ll help you get familiar with what a healthy balance of food looks like. The USDA recommends that... Continue Reading →
Don’t forget the MOST important BBQ tool - a FOOD THERMOMETER! Download a FREE "Safe Minimum Internal Temperature Chart" The Main 4 Practices for Food Safety: CLEAN, SEPARATE, COOK, and CHILL Cantaloupe Gazpacho Try this COOL summer recipe with your Summer or Fall BBQ Blender 1 cantaloupe, medium (washed, peeled, seeded, and cut into chunks)1... Continue Reading →
Try this COOL summer recipe with your Summer or Fall BBQ Cantaloupe Gazpacho Try this COOL summer recipe with your Summer or Fall BBQ Blender 1 cantaloupe, medium (washed, peeled, seeded, and cut into chunks)1 cucumber, small (washed, peeled, and cut into chunks)2 tablespoons red onion (rinsed and chopped)½ teaspoon salt⅓ cup water½ cup olive... Continue Reading →
Whether you’re an adventure seeker or just looking for some leisure time outdoors Idaho state parks has something for everyone. Idaho has thirty state parks that you can take a day trip, weekend trip, or even a full family vacation at and make great memories. From camping to water sports, sand surfing and even historical... Continue Reading →
Eat Smart Idaho is celebrating National Physical Fitness & Sports Month During May! #MoveInMay Tell us what YOU do for fitness. #MoveinMay Regular physical activity increases your chances of living a longer, healthier life. It reduces your risk for high blood pressure, heart disease, and some types of cancer. Yet in Idaho, more than 24%... Continue Reading →
As the weather starts warming up we start getting outside more. Some of these outside activities includes sports for us and our children. This is a wonderful way to get our daily exercise. But, we often wonder, what should I or my kids be drinking to stay hydrated? The short answer is: your go to... Continue Reading →
Crunchy and spicy: A tasty snack. Buffalo Deviled Eggs in Celery Crunchy and spicy: A tasty snack. 8 hard-boiled eggs (peeled & chopped)3 tablespoons low-sodium mayo2 tablespoons chives (finely chopped (divide in half))1 tablespoon lemon juice1 tablespoon Buffalo-style hot sauce (Your favorite wing sauce)1 teaspoon paprika (divide in half)1/4 teaspoon black pepper3 stalks celery (cut... Continue Reading →
This classic egg salad is delicious served between two slices of toasted rustic whole wheat bread. Classic Egg Salad Sandwich This classic egg salad is delicious served between two slices of toasted rustic whole wheat bread. 6 eggs (hard-boiled and peeled)1 tablespoon lemon juice1/4 cup low-sodium mayo1 tablespoon yellow mustard1/2 cup celery (finely chopped)1/4 cup... Continue Reading →
An easy-to-make comfort food that sounds exotic and tastes delicious. Made from ingredients that we usually have on hand, we love it for breakfast, lunch, or dinner with a slice of toasted whole grain bread. Shakshuka- Saucy & Spicy Eggs An easy-to-make comfort food that sounds exotic and tastes delicious. Made from ingredients that we... Continue Reading →
It’s Egg Week at Eat Smart Idaho! We're bringing you egg cooking, egg safety and egg-citing recipes. 5 Egg-spert Questions About Easter Eggs How can I safely color and decorate hard-cooked eggs? Wash your hands between all the steps of cooking, cooling, dyeing and decorating.Can I use anything to decorate the eggs, such as pens... Continue Reading →
