Berry Blast Bars

Makes 12 barsServing size: 1 barIngredients: Non-stick cooking spray 1 cup flour 1 cup oats 1/2 cup brown sugar 1/4 teaspoon baking soda pinch of salt 1 egg 1/2 cup unsalted butter 2 Tablespoons vegetable oil 1/4 cup milk 1/4 cup strawberry jam 1 cup strawberries, sliced (or other berries that are in season)  Directions: Preheat oven … Read More


Corn, Tomato, Avocado & Arugula Salad with Salmon Patties

Enjoy some of summer’s major produce with the enhanced flavor of a two ingredient vinaigrette for a breezy meal. You can serve this salad with any grilled protein but this dish pairs well with these salmon patties.  Serves 4  Salmon Patty Ingredients: 1 12-14 oz can of salmon 2 slices whole wheat bread, hand torn 1 … Read More


Chicken Cutlet with Cucumber and Greens

Chicken cutlet is a year-round favorite and a simple way to get more bang for your buck. One boneless skinless chicken breast makes for two hefty cutlets when pounded thin. The surprising addition of crackers goes the distance by adding both crunch and flavor. When paired with a simple summer salad – one full of … Read More


Rotisserie Chicken Recipes

Have you seen Rotisserie chicken on sale at your local grocery store lately? Don’t pass up on this deal!  Here are some healthy recipes that can be prepared with a pre-cooked chicken. You can also easily shred a precooked chicken and throw it into other soups, salads, casseroles, and stir frys. Chicken and Fruit Salad … Read More


Broccoli Tomato Mushroom Medley

Serves 4Serving Size: ¼ medley (about 1½ cups) Ingredients 1 tablespoon olive oil or canola oil 3-4 cloves garlic, minced 1 medium broccoli crown, chopped (about 2 cups chopped broccoli) 8-10 cremini or white button mushrooms, sliced (about 2 cups sliced mushrooms) 2-3 medium tomatoes, chopped (about 2 cups chopped tomatoes) ¼ teaspoon salt ¼ teaspoon … Read More


Toasted Plantain and Cilantro Booster

Makes 6 servings – Serving Size: 8 ounces Ingredients 1 (14.5-ounce) can pineapple packed in own juice Nonstick cooking spray 2 yellow plantains, peeled and thinly sliced Dash ground red pepper 1 cup low-fat vanilla yogurt 1 tablespoon fresh cilantro, rinsed, stems removed and chopped 16 ounces soy milk Directions Drain pineapple, reserving 1 cup … Read More


Quinoa Pinto Bean Burger

Ingredients Non-stick cooking spray 2 (16-ounce) cans pinto beans 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon cayenne 1 carrot, peeled and grated 1/2 cup onion, minced 1 egg 1 teaspoon salt 1/2 teaspoon fresh ground pepper 1 tablespoon whole-wheat flour 1/2 cup whole-wheat bread crumbs 1 cup cooked quinoa (you can use … Read More


Quick Cook Egg

Ingredients: 1 egg 1 tablespoon milk Cooking spray Dash of pepper (optional) Directions: Spray a microwave safe mug with cooking spray Crack an egg into the mug (wash hands after) Add the milk and pepper if desired Whisk together with a fork Cover with a damp paper towel Microwave for 30-45 seconds or until the … Read More


Ranch Popcorn

Ingredients: 2 Tablespoons oil Spices 1/4 cup popcorn kernels Brown lunch bag Spices 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon black pepper 1/2 teaspoon dried dill weed 1/8 teaspoon salt Directions: Place all ingredients into a brown lunch bag Fold the bag tightly several time Shake Microwave for about 2 minutes or … Read More


Springtime Asparagus Pasta

Bright, fresh flavors in a simple preparation make this very-of-the-season dish that is both satisfying and convenient. Orzo, the short, thick rice-like pasta, translates to “barley” in Italian works overtime to absorb the flavors of the lemon, asparagus, and chickpeas.  Makes 4 servings  Ingredients:  1 cup orzo, uncooked 1lb fresh asparagus, cut into thirds 3 … Read More


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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)