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One Pan Chicken and Veggies
One Pan Chicken and Veggies Whip up a delicious and hassle-free meal with this One Pan Chicken and Veggies recipe! Tender chicken alongside a colorful array of seasonal vegetables, all seasoned with aromatic herbs and spices. This simple yet satisfying dish is not only easy to make, but also ensures minimal cleanup, making it... Continue Reading →
S’mores Energy Bites
S'mores Energy Bites These high-protein energy bites are a easy no-bake snack that kids and adults love! Large bowl 1 cup Old Fashioned Oatsâ…“ cup Graham Crackers ((Crushed))2 tbsp Chia Seeds½ tsp Salt½ cup Creamy Peanut Butter¼ cup Honey½ tsp Vanilla Extract (Optional)¼ cup Chocolate Chips¼ cup Marshmallow Bits (Can substitute for mini marshmallows) In... Continue Reading →
Tofu Fried Rice
Tofu Fried Rice This healthy dish features crispy tofu, colorful veggies, and perfectly seasoned rice for a delightful fusion of taste and tradition. Baking sheetClean Kitchen TowelLarge PotMedium BowlLarge skillet Dish Components1 cup Extra-firm Tofu ((8 oz yields one cup))1 cup Long-Grain Rice5 cloves Minced Garlic ((Reserve one clove of garlic for sauce))1 cup... Continue Reading →
Chicken Gyros and Tzatziki Sauce
Chicken Gyros and Tzatziki Sauce Easy Chicken Gyros with homemade Tzatziki Sauce and refreshing Cucumber Salad. This recipe brings together tender chicken, creamy tzatziki, and a crisp cucumber salad in a mouthwatering Mediterranean meal that's simple to prepare and fresh. cutting boardGallon Sized Plastic Bagpan or skillet 1 ½ lbs Boneless Skinless Chicken Thighs... Continue Reading →
Crunchy Roasted Chickpeas
1 Crunchy Roasted Chickpeas Simply seasoned and roasted to crispy perfection, these chickpeas are sure to satisfy your cravings while keeping you fueled and energized. Enjoy them on their own or sprinkle over salads for an extra crunch. Baking sheetKitchen Towel 1 ½ cups Cooked Chickpeas (Drained and Rinsed)1 tbsp Oil of Choice ((Vegetable Oil,... Continue Reading →
Breakfast Stuffed Peppers
Breakfast Stuffed Peppers Packed with a delightful mix of sausage, onions, and potatoes, these stuffed peppers make a nutritious breakfast. Top it off by cracking an egg and sprinkling cheese before baking until the eggs are perfectly done. With just one bake, you've got breakfast ready for the entire week! Baking sheetLarge skilletParchment paper... Continue Reading →
Zesty Chicken Couscous
Zesty Chicken Couscous Tender chicken, vibrant vegetables, and citrusy couscous work together in a symphony of flavors, making each bite a celebration of freshness and wellness. Large skillet 1 tbsp Extra Virgin Olive Oil ((Can substitute for vegetable oil, avocado oil, or canola oil))1 Medium Onion ((Chopped))1 pound Boneless Skinless Chicken Thighs ((Cut into 1-inch... Continue Reading →
Valentine’s Day Caprese Skewers
Valentine's Day Caprese Skewers Celebrate love in every bite with our Valentine's Day Caprese Skewers! These delightful treats are not just cupid-approved; they're a burst of freshness and flavor, perfect for a heart-healthy snack or a charming addition to your lunchbox. Each skewer features the playful pairing of tomato hearts, mozzarella cubes, and vibrant... Continue Reading →
Yogurt Dipped Strawberries
Yogurt Dipped Strawberries Indulge in a delightful Valentine's Day treat with our Yogurt-Dipped Strawberries! These vibrant berries are not only a burst of flavor, but also a guilt-free delight. Dip fresh strawberries in creamy yogurt, creating a gradient of pink hues for a festive touch. Perfectly sweet and refreshing, this healthy twist on a... Continue Reading →
RICE WITH BEANS AND SAUSAGE
Rice with Beans and Sausage  pot or electric skilletMeasuring cupsMeasuring spoonsKnife 2 teaspoons oil8 oz low-fat kielbasa sausage (cut into small pieces)1 large onion (chopped)1 clove garlic (minced or 1/4 tsp garlic powder)1 red bell pepper (chopped)1 teaspoon ground cumin1 cup uncooked rice1 15 oz can black beans (drained and rinsed)2 cups water... Continue Reading →
Not All Onions Are The Same
Have you ever wondered why there are so many different types of onions? If a recipe calls for an onion it is most likely assumed that the recipe refers to a yellow onion. There are six other types of onions commonly found in the grocery store, and it is helpful to know what they are... Continue Reading →
Roasted Root Veggie Mash
Root vegetable mashes are not only a comforting side dish but also a versatile canvas for creativity in the kitchen. Think outside the potato and try some new roots!
Root Veggies- A Nutrition-Packed Favorite
There are many different kinds of root vegetables that have unique flavors and nutrients. They come in all different shapes and colors, and they provide a variety of important nutrients. Learn more! #rootvegetables #cassava #beets #carrots #jicama #onions #parsnips #potatoes #rutabagas
Kale and White Bean Soup
Kale and White Bean Soup A great way to add color to your winter meals! soup potcutting boardKnifeserving spoon 3-4 cups kale (about 6-8 leaves)1 onion (diced)1 can white beans (low-sodium)1 can diced tomatoes (low-sodium)1 Tbsp oil1 Tbsp Italian seasoning4 cups vegetable or chicken broth (low-sodium) Rinse and chop kale into 1/2 inch pieces... Continue Reading →
How to Add Color to Your Family’s Winter Meals
Wednesday, December 20, 2023 10:03 AM Keep it fresh this winter by adding colorful fruits and vegetables to your breakfast, lunch, dinner, and snacks. Fruits and vegetables contain nutrients and minerals that your body needs to stay healthy. Eating a variety of colorful fruits and vegetables throughout the week will help get you the... Continue Reading →
Easy Skillet Chili
Easy Skillet Chili A nutrient packed tasty meal. pan or skilletMixing SpoonCan openerKnife 1 lb 93% Lean ground turkey1 Onion (chopped (about 1 cup))2 tsp chili powder1 can low sodium diced tomatoes2 cans no-salt-added kidney beans1 can condensed tomato soup (low sodium if available) Wash hands with soap and water. Chop onion.Brown meat and onion... Continue Reading →
Healthy Tips for the New Year
What better way to start the new year than by adopting some healthy habits? Here are some easy ideas: Eat breakfast. Include at least 3 food groups from MyPlate in your breakfasts. Make half your plate fruits and veggies. Fruits and veggies add color to your plate plus vitamins and minerals. Be active. Take a... Continue Reading →
CHICKEN POZOLE
Chicken Pozolé This is a delicious soup - perfect for the holidays! 1 onion (chopped)3 large carrots (chopped)3 celery stalks (chopped)1/2 Tablespoon garlic (finely chopped)1 Tablespoon vegetable oil2 15 oz cans low sodium hominy12 oz canned chicken4 cups water or low sodium chicken broth1/4 teaspoon black pepper – optional: 1 teaspoon cayenne pepper or... Continue Reading →
HOMINY
Did you know hominy is corn? It is made from dried corn kernels that have been through a process called nixtamalization which removes the corn hulls and softens the kernel. The plump chewy kernel has a nutty flavor and becomes triple the size of the original corn kernel. This process helps the B vitamin niacin... Continue Reading →
Winter Citrus: Enjoying the Season
Citrus is in season in Winter, so they are affordable, taste wonderful, and are good for you. Whether you eat them by themselves or add them to your meals, citrus fruits bring a burst of bliss to the colder months. Enjoy delicious citrus fruits all winter long.
Tortilla Roll-ups with Veggies and Cream Cheese
Looking for ways to make snack time simple? Check out these snack ideas to make snacking time easy and nutritious. Start snacking with this easy, affordable, and kid friendly snack! Tortilla Roll-ups with Veggies and Cream Cheese Great afterschool snack! SpoonplateKnifecutting board 1 whole wheat tortilla2 Tbsp low-fat cream cheese2 Tbsp shredded carrots1 mini bell... Continue Reading →
Snack Ideas During Holiday School Break
Your kids are home for the school break and they are asking what for a snack: what do you do? The easiest way to go about snack time is being prepared and having options ready to go in your refrigerator or pantry. If you have a variety healthy foods available, then let your kids choose... Continue Reading →
Baked Penne Pasta
Baked Ziti A very simple but tasty recipe. large mixing bowlserving spoonGrater9-inch X 13-inch baking panAluminum Foil 26 oz spaghetti sauce ((1 jar))2 cups water15 oz fat-free cottage cheese2 cups reduced-fat mozzarella cheese (shredded)1/4 cup parmesan cheese16 oz Whole wheat penne pasta (uncooked) Wash hands with warm water and soap.Preheat oven to 400°F.Combine uncooked... Continue Reading →
Healthy Holiday Charcuterie Boards
Charcuterie (pronounced shar-koo-tuh-ree) boards are a nice way to display a variety of healthy food items at your next holiday get together. If you aren’t familiar with this trend, it is a tray loaded with various finger foods. You can customize your 'board' to look the way you want it to, using the foods you... Continue Reading →
CARROT FRIES
CARROT FRIES KnifebowlBaking sheet 1 1/2 pounds carrots = 6-8 medium carrots2 teaspoons oil1 teaspoon ground cumin (optional)1/8 teaspoon salt Preheat oven to 400° F.Wash hands with soap and waterScrub carrots to remove dirt.Cut carrots into 3-inch strips, or rounds if you want carrot chips.Place carrots, oil, cumin (if using) and salt in a... Continue Reading →
Cool Crunchy Carrots
Carrots are long root vegetables that are crunchy and sweet. There are several colors….orange, yellow and purple. They are available fresh, frozen, canned or as juice.  Baby carrots are actually carrots that are cut from large carrots. Selection: When choosing carrots look for crisp carrots without cracks, Storing: It is important to store carrots in... Continue Reading →
Thanksgiving Leftover Enchilada Pie
A very different and tasty way to use Thanksgiving leftovers. Along with roast turkey, you can experiment with other savory side dishes like brussels sprouts, roasted green beans, cornbread stuffing, or mashed sweet potatoes. As always, remember to heat leftovers to a minimum of 165°F!
Turkey Thawing and Roasting Times
After reading these quick tips, use our chart to find the correct thawing and roasting times for the size of your turkey.
Healthier Sweet Potato Casserole
Try a healthy twist on a classic with this Healthier Sweet Potato Casserole. This is a perfect dish to make the day before Thanksgiving so you can spend less time stressing and more time with your family. This recipe is also a great to bring as a dish to pass! Healthier Sweet Potato Casserole Mixing... Continue Reading →
How to Make Your Thanksgiving Meal Stress-Free
Thanksgiving is just around the corner: Are you excited for delicious food and family time or are you getting stressed just looking at your long to-do list? If you are the one to prepare the meal, or you are just visiting someone else's home, preparing for your Thanksgiving meal can become stressful very quickly. ... Continue Reading →
Apple Pear Fruit Crisp
Apple Pear Fruit Crisp A warm, quick, and easy treat. 8 x 8 baking panKnifecutting boardmeasuring spoons and cupsMixing bowl 2 cups apples2 cups pears1/3 cup brown sugar1/2 cup whole wheat flour1/2 cup old Fashioned Oats1/3 cup butter1 tsp cinnamoncooking spray Wash hands with soap and water.Preheat oven to 375 degrees F. Lightly grease an... Continue Reading →
Pomegranates: A Tasty Seasonal Fruit
Pomegranates are usually available in grocery stores between October and December, so what better time to try this unique fruit than now? Pomegranates can appear challenging to eat, but that is why they are so fun. How to Open a Pomegranate: Cut off the blossom end and score through the skin marking the fruit in... Continue Reading →
Mini Taco Stuffed Peppers
Mini Taco Stuffed Peppers Baking DishKnifeSpoonpan or skilletSpatula/Turner 1 tsp extra virgin olive oil 1 lb ground turkey1 packet low sodium taco seasoning16 mini bell peppers1/2 cup non-fat plain Greek yogurt2 tbsp lime juice1 cup low-fat shredded cheddar cheese Always wash hands before preparing food.Preheat oven to 350°F.Line a large baking sheet with foil.Wash peppers and... Continue Reading →
Tips for a Happy & Healthy Halloween
Have a healthy meal before heading out trick-or-treating. Â Activity is important. On Halloween walk around the neighborhood instead of driving. During the day walk around a local park and enjoy the changing colors of the trees. No child can resist a nice pile of leaves. Leniency about eating candy on Halloween is okay, within... Continue Reading →
Cherry Salad
Cherry Salad This cherry salad is refreshing and would be great for the holidays! bowlKnifeSpoonMeasuring cup ½ cup pitted and halved sweet cherries1 cup cubed cantaloupe1 cup halved green grapes1 medium banana (peeled and sliced)¼ cup orange juice (juice from 1/2 orange)¼ cup flaked coconut (optional) Wash hands with soap and water.In a large... Continue Reading →
Cherished Cherries
Cherries have been a cherished fruit for centuries. There are many kinds but are grouped as two types: sweet and tart. Cherries are not just red.....there are also yellow, blush, gold and dark red (almost black) cherries. Cherries have several health benefits: High in vitamin C, fiber and antioxidants       ... Continue Reading →
Noodles & Veggies in Peanut Sauce
A budget-friendly, easy-to-make, and satisfying meal that uses pantry staples.Â
Peanut Butter: Healthy and Affordable
It's not just for sandwiches—peanut butter is a yummy and nutritious choice.
Lemon Pepper Chicken Lettuce Wrap
Learn about more ways to use lettuce as a wrap here. Lemon Pepper Chicken Lettuce Wrap Skillet 2 cans (5 oz.) canned chicken (about 1 1/2 chicken breasts)1 lemon (juiced)1 tsp ground black pepper1 head lettuce (any kind)Optionaldiced tomatoesdiced cucumber Wash your hands with soap for at least 20 seconds and prepare a clean... Continue Reading →
Beyond the Salad: How to use Lettuce as a Sandwich Wrap
Everyone loves a good sandwich or wrap. However, if you are looking for bread alternatives or to diversify your diet, lettuce is a great option for you! You can use lettuce to substitute all kinds of bread like rolls, pita wraps, and burger buns. Why choose lettuce as a substitute? High Nutrition: Lettuce wraps... Continue Reading →
Pumpkin Pudding in a Bag
Pumpkin Pudding in a Bag Get your kids involved in preparing this tasty pumpkin recipe. measuring spoons and cupsgallon size zip top bagserving bowls 1 can Canned pumpkin puree (15 ounces)1 1/2 cups non-fat milk1/2 tsp ground cinnamon or pumpkin pie spice1 oz instant vanilla pudding mix (sugar free) Wash hands with soap and water.Combine... Continue Reading →
Picking the Perfect Pumpkin
Fall is here and pumpkins are everywhere! Here are some tips to help you pick the perfect pumpkin: Pumpkin Varieties Different varieties are grown for different uses. The size of the pumpkin isn’t the only difference between a carving pumpkin and one that you use for making pies and other fall dishes. Carving pumpkins typically... Continue Reading →
Grape Sorbet
This sorbet is refreshing and so easy to make!
Grapes are Great!
Grapes grow well in Idaho and are harvested September through October. Look for grapes at your local farmers market. Nutrition facts: One cup of grapes is only 62 calories, contains vitamin C and potassium and is fat free and cholesterol free. Grapes are naturally sweet, easy to snack on. Slice grapes in half lengthwise... Continue Reading →
Tomato Toast
There are so many things you can cook with Summer tomatoes but one way to enjoy them sliced simply on top of crunchy whole grain toast with a little cottage cheese and chopped chives.
Late Summer Tomatoes: Flavor, Nutrition, and Savings
As summer winds down, there's still time to savor the deliciousness of fresh tomatoes. Late summer tomatoes are often at their tastiest, making them perfect for your meals.
Pan Seared Chicken with Peaches
Pan Seared Chicken with Peaches SkilletMeat thermometer 1.4 lb. Chicken thighs (boneless and skinless)1/2 tsp Chili powder1 tsp Italian seasoning2 tbsp Oil (any variety)1 tsp Salt1 tsp Pepper1 can peaches (drained)1/2 lemon (juiced)3 tbsp honey (optional)  Wash your hands for 20 seconds with soap and water and prepare a clean workspace. Season chicken thighs with... Continue Reading →
A Guide to Reusable Grocery Bags
In an effort to reduce plastic waste and promote sustainability, reusable grocery bags are a wonderful way to level up your grocery shopping experience. However, you may ask yourself: How do I get started? How do I clean my grocery bags? Are they environmentally friendly? Well, you’ve come to the right place. Down below are... Continue Reading →
Healthy Apple Pie Cup
Healthy Apple Pie Cup Enjoy this tasty and nutrient packed fruit cup. Knifecutting boardmeasuring spoons and cups 1/4 cup Granola1/2 Apple (diced)1/4 cup Unsweetened applesauce1 tbsp low-fat Greek yogurt (vanilla)ground cinnamon ((optional)) Wash hands before preparing food.Wash apple.Cut apple in half and then dice.Add granola to the bottom of a cup or bowl. Layer with... Continue Reading →
September is National Family Meals Month
September is National Family Meals Month. Pledge to eat one more meal together each week than you normally do. There are many benefits for children and families who eat together regularly including: Family Meals = Better Nutrition: Research shows that families who eat 3 or more meals per week together increase healthy food consumption by... Continue Reading →