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


Dessert Hummus

Ingredients: 1 (14.5-oz.) can great northern beans, drained and rinsed 1⁄4 c. creamy peanut butter 1⁄4 c. maple syrup 1⁄4 Tbsp. vanilla extract 1⁄4 c. mini semisweet chocolate chips Instructions: Blend together the beans, peanut butter, maple syrup and vanilla extract by hand or in a blender. Stir chocolate chips into mixture. Serve with fruit … Read More


Pumpkin Breakfast Cookies

Ingredients  1 ¾ cups cooked, pureed pumpkin (15 ounce can) 1 cup packed brown sugar 2 eggs ½ cup vegetable oil 1 cup of old fashioned oats  ¾ cups all purpose flour 1 cup whole-wheat flour 1 Tablespoon baking powder 2 teaspoons cinnamon 1 teaspoon nutmeg ½ teaspoon salt ¼ teaspoon ground ginger 1 cup … Read More


Holiday Dinner Remix 

Arguably, this menu can be made at any time during the cold –weather months, but it is especially delightful during the holiday season. Lightly but brightly seasoned pork tenderloin is the star alongside the skin-on red potatoes — that’s amped up by Dijon mustard — and steamed garlicky broccoli finishes it off.  Serves 4-6 Ingredients:  … Read More


Winter Squash Varieties 

Butternut and Pumpkin typically get all the attention when it comes to winter squash but there are other tasty seasonal varieties. No matter which variety you choose, they are all healthy and hearty options to enjoy this time of year.  All varieties of winter squash are fat-free and cholesterol-free. They also contain fiber and other … Read More


Quick Guacamole

Makes:  4 Servings Ingredients 2 avocados, mashed ½ cup onion, chopped 1 tomato, chopped ½  lime, juiced ½ teaspoon garlic powder ¼ teaspoon salt  ½ teaspoon pepper Dash of hot sauce (optional)  Directions Carefully cut the avocados in half and use a spoon to scoop out the insides. Use a fork to mash into a … Read More


Brussels Sprout Salad

This warm autumn salad is a power-house meal that boasts a nutty crunch from the chickpeas and a fruity sweetness from the dried cranberries. The avocado finishes this dish with a creamy heft.  Makes 3-4 servings Ingredients:  2 lbs brussels sprouts, halved  ¼ cup olive oil  ¼ cup lemon juice  1 can low-sodium chickpeas, drained  … Read More


Hearty Pasta Salad

Here’s a pasta salad that’s guaranteed to please and go the distance. Adding some of the fall’s hearty veggies will beef this dish when tossed with a tasty pasta. The addition of fresh basil in this naturally creamy pasta adds perfume and depth. Serves 8-10 Ingredients: 1 pound box of whole wheat pasta (ziti or … Read More


Whole-Wheat Strawberry Muffins

Makes 12 servings Ingredients: 1 cup strawberries, chopped 2 eggs 1 cup plain yogurt 1/4 cup butter, melted 1 teaspoon vanilla 2 cups whole-wheat flour 1/2 cup brown sugar, packed 1 1/2 teaspoons baking soda Directions: Heat oven to 400°F. Grease muffin tin with cooking spray to prevent sticking or use paper liners. Melt butter … Read More


© 2023 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)