Cinnamon Apple Crisp

Makes 6 servings | Serving Size: 1/2 cup Ingredients for Filling 4 cups peeled, thinly sliced apples (3-4 medium) 1/4 cup water 3 tablespoons firmly packed brown sugar 1 tablespoon all-purpose flour 1/2 teaspoon ground cinnamon Non-stick cooking spray Ingredients for Topping 1 cup quick cooking oats 3 tablespoons firmly packed brown sugar 3 tablespoons … Read More


Caramel Apple Dip

Serving Size: 1/2 cup – Makes 4 Servings Ingredients 2 cups plain non-fat greek yogurt 1 tablespoon brown sugar  1 tablespoon maple syrup  1 teaspoon vanilla  ¼ teaspoon cinnamon   Directions  Combine all ingredients in a bowl and mix well.  Serve cold with sliced apples. … Read More


Oat Bites

Ingredients:  -1 cup of oats (traditional rolled oats or quick oats)  -½ cup of base (peanut butter, almond butter, mashed bananas, sunflower seed butter, or pumpkin puree)  -1 tablespoon of sweetness (maple syrup or honey) -⅓ cup of mix-ins (raisins, shredded coconut, chopped nuts, dried craisins, chocolate chips, chocolate candies, pretzels, cinnamon, cocoa powder, vanilla … Read More


Build a Smoothie

Ingredients: 1 cup base fruit and vegetables (Pick 1–2: Bananas, strawberries, blueberries, peaches, pineapple, spinach, kale, carrots) 1/2–1 cup liquid (Low-fat milk, Soy milk, 100% fruit juice, water) 1/8–1/2 cup add-ins (yogurt, peanut butter, nut butters, oats, ice) 1 Tablespoon toppings (coconut flakes, chopped nuts, granola, cocoa powder, chia or flax seeds) Directions:Put all the … Read More


Peanut Butter Zucchini Brownies

Ingredients: 1 cup peanut butter 1 1⁄2 cups zucchini, grated  1 egg 1/3 cup honey 1 teaspoon vanilla  1⁄2 teaspoon salt 1⁄2 cup chocolate chips  1 teaspoon baking soda  1⁄2 cup cocoa 1⁄2 teaspoon salt 1⁄2 cup chocolate chips Directions: Preheat oven to 350°F. Combine all ingredients into a large bowl and mix well. Pour … Read More


Fiesta Salad

Makes 8 servings | Serving Size: 1/2 cup Ingredients: 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can whole-kernel corn, drained and rinsed 1/2 cup chopped green pepper 1/2–1 cup chopped onion Marinade:  1/4 cup vegetable oil 1/2 cup sugar or equivalent amount of artificial sweetener  1/4 cup vinegar Directions: Mix peas, corn, … Read More


Festive Taco Casserole

Makes 4 servings Serving Size: 1/4 casserole Ingredients • 1/2 pound lean ground turkey  • 1/4 cup chopped onion • 1/4 cup chopped green pepper  • 1 tablespoon Homemade Taco Seasoning (page 13) • 1 teaspoon cumin • Non-stick cooking spray • 4 whole-wheat tortillas, cut in strips  • 1 (15.5-ounce) can black beans, drained … Read More


Shrimp Tacos with Ginger and Mango Salsa

Makes 6 servings (Serving Size: 1 taco) Ingredients for Shrimp: -4 tablespoons smoked paprika -1 tablespoon oregano -1 teaspoon chipotle chili powder -1/2 teaspoon garlic powder -1/4 teaspoon cayenne red pepper Ingredients for Ginger Mango Salsa: -1 medium mango, diced-1/2 medium cucumber, diced-1/4 teaspoon fresh ginger, minced • 1/2 teaspoon chili powder-1 tablespoon cilantro, minced … Read More


Colorful Coleslaw

Makes 8 servings Serving Size: 1/2 cup Ingredients 2 cups shredded green cabbage 1 cup shredded red cabbage 1/4 cup thinly sliced onion 1 medium carrot, grated 1/2 cup finely chopped bell pepper Dressing Ingredients 2 tablespoons honey 1 1⁄2 tablespoons vegetable oil 1 1⁄2 tablespoons vinegar Pinch of salt 1/2 teaspoon black pepper Directions … Read More


Fruit Poppers

Ingredients • 3 cups whole strawberries • 1 (5.3-ounce) container nonfat vanilla flavored Greek yogurt • 1 teaspoon orange juice • ½ teaspoon ground cinnamon • 4 whole wheat honey graham crackers  • 14 pieces dark chocolate chips Directions 1. Line a sheet pan with wax paper. 2. Wash berries. Pat dry. 3. With a … 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)