Fruit Smoothies

Children need 2 -3 cups of milk each day for good health and growth. Offering children milk instead of soft drinks or other sugary beverages also helps them maintain a health weight. Smoothies are a great milk treat with lots of flavor. Check out the Fruit Smoothies recipes from Cooking with EFNEP cookbook: Makes 2 … Read More


Kale is the New Green

It seemed like 2014 was the year of the kale. We were bombarded with kale everything…kale chips, kale pizza, kale smoothies, kale baby food, even clothes had kale printed on them. Kale isn’t a new vegetable. However, with all the attention it has had, one would think it was a new invention. I have to … Read More


15-Minute Soup

See how to make it here: Makes 4 servings; Serving size 1½ cups Ingredients 1 ½ cups pre-soaked beans or 1 (16-ounce) can beans, drained 1 (14-ounce) can low-sodium chicken broth 1 (16-ounce) can chopped or diced tomatoes, undrained 1 small onion, chopped ½ teaspoon garlic powder 1 (10-ounce) package frozen, chopped spinach ½ Cup … Read More


Quick Chili

Makes: 4 Servings This simple chili uses basic ingredients to make a protein-packed main dish. Serve with bread or pour over rice or potatoes for a quick, easy meal! Ingredients 1 cup low-sodium tomato sauce 1/2 pound ground beef (or ground turkey) 1 can low-sodium kidney beans with liquid (about 15 oz) 1 tablespoon dried … Read More



Sweet Potato Recipes

Oven Fries  Makes 6 servings Serving Size: 10 fries Ingredients Non-stick cooking spray 4 medium baking potatoes or sweet potatoes 2 tablespoons oil seasonings (optional)* *Try one or several of these seasonings: salt, pepper, seasoning salt, garlic powder, onion powder, chili powder, paprika Directions Preheat oven to 475°F. Lightly spray baking sheet with non-stick cooking … Read More


How to Soak Dry Beans

Dried beans are an inexpensive low-fat source of protein and fiber that can be easily added into our diet.  They are easy to cook but must be soaked prior to using in a recipe.  This requires just a little planning and preparation before they are ready to use. Before soaking beans, pick them over, removing … Read More


Slow Cooker Cooking

What’s your favorite kitchen appliance? One of my favorites is the slow cooker. It may seem like an outdated piece of equipment but it can help save time and money. And the best part is many standard size slow cookers are affordable. A simple 3-4 quart pot, which is an ideal size for a small … Read More


Inexpensive Holiday Gifts

Turkey Noodle Soup Mix Ingredients: Layer these ingredients in this order in a jar with a tight lid.  1/4 cup red lentils 2 Tbsp. dried minced onion 1 1/2 Tbsp. chicken bouillon granules 1/2 teaspoon dried dill weed 1/8 teaspoon celery seed 1/8 teaspoon garlic powder 1 bay leaf 1 cup uncooked medium egg noodles … 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)

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