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Squash-Apple Casserole


Both apples and winter squash make a perfect Fall side dish. You can use your favorite variety of apples (such as Granny Smith or Macintosh) and winter squash (butternut, acorn, or hubbard).

Keeping the skin on the apples adds more fiber to the meal! Apples are good sources of fiber and provide our bodies with vitamin C. Winter squash provides us with fiber and potassium. Fiber keeps us regular while potassium maintains normal blood pressure. Vitamin C strengthens our immune system, which can help us fight off germs this flu season!


  • 2 ½ cups winter squash
  • 1 ½ cups apples
  • ½ teaspoon nutmeg
  • 1 teaspoon cinnamon


  1. Wash the apples and winter squash
  2. Cut apples and squash into thin layers
  3. In an 8×8 inch pan, lay down alternating layers of squash and apples (keep apples as top layer)
  4. Sprinkle cinnamon and nutmeg on top
  5. Cover with aluminum foil
  6. Bake at 350˚ F for 45-60 minutes, until squash is tender.

Sources:Recipe, Apple Nutrition, Everything You Should Know About the Benefits of Squash

Avocado Toast

Did you know…

Avocados are well known for their bright green color and great taste, but do you know about all of their health benefits? Avocados are a great source of healthful fats, dietary fiber, vitamins, and minerals. Some of these include vitamins C, E, K, and B, as well as magnesium, folate, potassium…. and the list goes on!

One great way to incorporate avocados into your diet today: Avocado Toast!

Makes 2 Serving | Serving Size: 2 slices of avocado toast


  • 1 avocado
  • 1 handful of mushrooms
  • 1 garlic clove
  • 1 handful of chopped red onion
  • 4 slices of whole wheat bread
  • Salt & pepper
  • Honey (optional)


  1. Chop garlic clove, mushrooms, and onion.
  2. Spray a pan with oil and cook the garlic, mushrooms, and onion over medium heat until the onion is translucent.
  3. Mash up avocado & spread an even layer of it over each slice of toasted bread.
  4. Place onion, garlic, and mushroom mixture on top of each slice & season with salt and pepper.
  5. [optional] drizzle honey over top for a sweet and savory flavor combo!

Tip: If you want to make one serving & save your other ½ of the avocado, squirt a little bit of lemon juice on it before placing it in a container in the fridge to stop it from browning quickly!

Recipe and Blog from Student Volunteer, Libby Robertson



Cauliflower is high in vitamins C, E and K. Vitamin C supports our immune system while vitamin E helps protect cells from damage. Vitamin K helps us make proteins needed for building bones. Cauliflower is also a great source of folate and fiber. Folate helps our cells function properly. Fiber helps keep us regular.

Storing and Choosing Cauliflower

  • Cauliflower is in season in October, November, and December.
  • The freshest cauliflower is compact and has bright, intact leaves.
  • Store cauliflower in a produce bag in the refrigerator. It should last a week before brown spots appear.

Cauliflower Colors

  • Cauliflower also comes in purple, green, and orange.
  • Purple cauliflower has an antioxidant found in red produce.
  • Green cauliflower is a mix of broccoli and cauliflower.
  • Orange cauliflower has carotenoids, which gives carrots its color.

How to Add Cauliflower to Your Diet

  • Stir fry cauliflower with vegetables and spices.
  • Cozy up to cauliflower soup! Roast cauliflower. Then, add it to a sauté of onions, garlic, and vegetable broth.
  • Replace white rice with cauliflower rice! (Learn more using the MyPlate recipe below.)

Sautéed Cauliflower Rice


  • ½ cup diced onion
  • ¼ teaspoon garlic powder
  • 1 cauliflower (grate or chop finely, 4-5 cups)
  • 1 tablespoon vegetable oil
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon lemon juice (optional)
  • 2 tablespoons chopped parsley or cilantro (optional)


  1. In a large pan on medium heat, heat oil. Add onion and cook for 3-5 minutes.
  2. Add cauliflower, garlic powder, salt, and pepper. Mix for 3-5 minutes or until cauliflower is soft.
  3. Add lemon juice and sprinkle with parsley or cilantro (optional).

Written by: Priya Samuel, EFNEP student volunteer


Nutrition Facts, Food Revolution, Mayo Clinic, Fruits and Veggies, and Iowa State Extension.

One Pot Pasta

We’re cooking up a delicious and budget-friendly one-pot pasta recipe that’s perfect for the whole family!

Makes 6 serving | Serving size: 1/6 of the recipe


  • Non-stick cooking spray
  • 1/2 pound ground turkey or lean or extra-lean ground beef
  • 1 (14.5 ounce) can no salt added diced tomatoes, not drained
  • 3 cups water
  • 1 tablespoon Italian seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/8 teaspoon salt
  • 8 ounces whole wheat pasta (penne or macaroni)
  • 6 ounces fat-free or low-fat cottage cheese (or low-fat ricotta cheese)
  • 8 ounces of frozen spinach (about 4 cups fresh)
  • 1 cup reduced-fat mozzarella cheese


  1. Spray a medium sized saucepan or skillet with non-stick cooking spray.
  2. Brown ground meat. Drain and return to pan.
  3. Stir in diced tomatoes, water, Italian seasoning, garlic powder, onion powder, and salt. Bring to a boil.
  4. Add uncooked pasta. Cover and cook on medium heat for 15 minutes.
  5. Stir in cottage cheese (or ricotta) and spinach. Cover and cook for 3 minutes.
  6. Sprinkle the mozzarella cheese on top, then cover and remove from heat. Let stand for 1–2 minutes to melt the cheese.

Nutrition Information Per Serving: 264 Calories, Total Fat 4g, Saturated Fat 2g, Protein 24g, Total Carbohydrate 36g, Dietary Fiber 6g, Sodium 462mg.

Breakfast Bowl

In celebration of #WorldEggDay – try out this breakfast bowl! Mix it up and include your favorite veggies and seasonings.

Makes 1 serving | Serving size: 1 bowl


  • 1 scoop of cooked grits (about 1/2 cup)
  • Small handful of sautéed peppers (about 1/4 cup)
  • Small handful of sautéed onions (about 1/4 cup)
  • Handful of scrambled eggs (about 1/2 cup)
  • Sprinkle of reduced-fat shredded cheese (about 1/8 cup)


  1. Cook grits according to package directions.
  2. Cut and sauté onions and peppers.
  3. Scramble eggs (cooked to 145 ̊F).
  4. Add cooked grits, onions, peppers, and eggs to a bowl.
  5. Top with shredded cheese.

Nutrition Information Per Serving: 246 Calories, Total Fat 9g, Saturated Fat 4g, Protein 13g, Total Carbohydrate 30g, Dietary Fiber 4g, Sodium 368mg.

© 2024 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)