Easy Guacamole

Although avocados are high in fat, most of the fat is healthy mono-unsaturated fat. They are also cholesterol free, sodium free, and loaded with dietary fiber, vitamins, and minerals. Two tablespoons of mashed avocado provide about 55 calories. Watch this video to learn the best way to cut and peel an avocado Below is a … Read More


Dunk 'em, Dip 'em, Enjoy those veggies

Did you know that eating vegetables with dip could help your kids eat more vegetables? A recent study from the Academy of Nutrition and Dietetics found that kids ate 80% more broccoli when it was served with ranch dressing as a dip. Other healthy dips you can try with your child include salsa, yogurt, hummus or … Read More


Oven-Roasted Asparagus

   Ingredients 1 1/2 pounds fresh asparagus 1 tablespoon olive oil 1 teaspoon chopped garlic or a pinch of garlic salt 1/4 teaspoon pepper 1/4 cup grated Parmesan cheese (optional) Slivered almonds (optional) Preparation Thoroughly rinse asparagus. Snap off and discard tough ends of asparagus. Place asparagus in a bowl and drizzle evenly with olive oil. Sprinkle asparagus … Read More


Oven-Dried Strawberries

Strawberry time is here! They’re on sale everywhere and ready to be picked in the fields in many areas. If you buy too many strawberries to eat before they go bad, try drying them out in the oven. They smell delicious and taste even better. Strawberries are super easy to oven dry as long as … Read More


Cantaloupe and banana fruit smoothies

Many of us did not grow up drinking smoothies, but if you like cantaloupe and bananas, then you have got to try this smoothie. It really is tasty and easy to make.  Ingredients 1 banana 1/4 ripe cantaloupe, seeded and coarsely chopped 1/2 cup nonfat or low-fat yogurt 2 tablespoons nonfat dry milk 1 1/2 … Read More


Kid-Friendly Individual Pizza

Ingredients 1 whole wheat pita round 1 ½ tablespoon low-sodium tomato sauce ¼ teaspoon Italian seasoning ¼ cup low-fat shredded cheese, divided variety of veggie, fruit and/or meat toppings Directions Place the whole wheat pita on a cookie sheet. Spread tomato sauce evenly over pita. Sprinkle seasoning over sauce. Top with ½ of the cheese. … Read More


Healthier fast food taste at home

Two of my favorite things to eat growing up were chicken nuggets and French fries from a well-known fast food restaurant. I didn’t eat very much fast food growing up so it was a real treat when I did. I can still remember the warmness and the crunch of the first bite of a chicken … Read More


Easy Lasagna

  Ingredients 1/2 pound lean or extra-lean ground beef or ground turkey 8 ounces egg noodles, uncooked (try whole grain) 12 ounces fat-free cottage cheese 2 cups reduced-fat mozzarella cheese, shredded 1 (14.5-ounce) can unsalted, diced tomatoes, not drained 1 cup water 1/2 teaspoon parsley 1/2 teaspoon oregano 1 tablespoon Italian seasoning Non-stick cooking spray … Read More


Have Your Cake and Eat It Too?

So we all know that nutrition, fitness, and all that is in between is become a nation wide hot topic.  Whether you are committed to being fit or just getting started, our health is on our minds, splashed across magazine articles, and on our conscience.  I always try to tell myself that one healthy meal … Read More



© 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)

For our disclaimer, liability, and contact information click here