Sweet Potato Shepherd’s Pie

For good reason, this classic Irish holiday casserole has survived the test of time. In this adaptation, seasonal North Carolina sweet potatoes provide sweetness and depth, while the ground turkey — cooked with traditional peas and carrots — makes this a complete one pot meal, worthy of all the festivities! Serves 4 Ingredients: -2 tablespoons … Read More


Whole Wheat Pancakes

Ingredients:  ¾ cup whole-wheat flour ¼ cup oat bran or wheat germ  ¼ cup old fashioned oats 1 tablespoon cornmeal  2 teaspoons baking powder  ¼ teaspoon salt  1 egg 1 banana, mashed  1 cup 1% milk 1 tablespoon canola oil Directions:  1. Heat griddle to 375˚ F.  2. Mix dry ingredients in a large bowl.  … Read More


EFNEP’s Twenty Dollar Thanksgiving Guide

We are watching our wallets more than ever this year. However, a leaner budget doesn’t mean that the holiday season should be any less festive. In these trimmed-down recipes, we’ve outlined simple ways to have a memorable meal that hits on all the right traditional notes, without breaking the bank. Serves 4 Herbed Baked Turkey … Read More


Slow Cooker Oats

Ingredients: -Cooking spray -2 Cups Skim or 1% Milk -¼ Cup Brown Sugar -1 Teaspoon Cinnamon -1 Cup Old Fashioned Oats -1 Cup Apples, Chopped  -½ Cup chopped pecans or almonds  Directions:  Spray the inside  2. Add all the ingredients 3. Mix together 4. Cook on low for about 8 hours … Read More


Beef & Double Broccoli

A classic Asian take-out favorite gets a healthier facelift by adding a heavy hand of broccoli cooked-two-ways.   Serves 4 Ingredients  -4 cups broccoli, separated and stems intact -1 lemon (or 3 Tbsp lemon juice) -1 cup brown rice, uncooked  -2 cups water -2 Tbsp vegetable oil -1 lb lean ground beef  -5 cloves garlic, smashed … Read More


Food Group Parfait

Ingredients:  1 Carton of Low-Fat Vanilla Yogurt (4-6 oz.) ½ Cup Fresh or Frozen Fruit 4 Tablespoons Oat O-shaped Cereal Sliced almonds or granola (optional) Directions:  Add half the yogurt to a bowl Add the cereal then the remaining yogurt  Add the fruit and then top with granola or nuts if desired Enjoy immediately!  … Read More


Creamy Coconut Spaghetti & Turkey Meatballs

Serves 4 This light and bright flavorful recipe is a riff on a classic favorite. It comes together quickly and is ahealthy choice for a hearty, warm-weather dinner. INGREDIENTS: – 2 slices whole-wheat bread, hand torn into small pieces – 1 large egg, slightly beaten – 1 lb ground turkey – 1 ½ tsp salt … Read More


Summer Squash Ratatouille

Simple summer produce is simmered in an easy classical French dish, that is big on flavor and low on effort.Serves 4-6 Ingredients-2 Tbsp. Extra Virgin Olive Oil-1 medium Vidalia onion, chopped-5 cloves of garlic, crushed-1 medium eggplant, large diced-2 zucchini squash, large diced-2 yellow squash, large diced-5 or 6 fresh tomatoes (or one 28oz can)-Hearty … Read More


Farmers Market Salsa

Ingredients:  ½  Cup Corn ½ Cup Low Sodium Canned Black Beans, drained and rinsed ½ Cup Tomatoes, Diced ¼ Cup Green Onion, Diced ¼ Cup Green Pepper, Washed and Diced ½ Teaspoon Dried Minced Garlic ¼ Cup Picante Sauce ¼ Cup Cilantro, Chopped (optional) Directions: Combine all ingredients and mix … Read More


Hummus is Yummus

Makes 2 servings Ingredients 1 can of garbanzo beans (chickpeas), drained, liquid reserved 1 tablespoon lemon juice 1 tablespoon olive oil 1 clove garlic, crushed 1/2 tablespoon ground cumin 1/2 teaspoon salt Sesame oil (optional) Sides for serving (choose one or a variety of all): Carrots Celery sticks Cucumber rounds Pita chips Directions Place ingredients … Read More


© 2021 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)