Trinidad Style Eggplant Dish

In my home country of Trinidad and Tobago, this garlicky eggplant dish, often referred to as “baighan” or “melongene,” isn’t considered a recipe because all it requires is a low flame, a handful of garlic cloves, a hearty dash of curry powder, and eggplant. The biggest win of this wholly vegan eggplant recipe, which tingles … Read More

Chicken and Bean Burrito

Makes 6 servings | Serving Size: 1 burrito Directions Ingredients: 6 whole wheat tortillas (12 inch) 1 cup cooked brown rice 2 cups cooked chicken, diced 1/2 cup Black Bean and CornSalsa (page 7) 2 cups coarsely chopped saladgreens 1/2 cup cheddar cheese,shredded (or other cheese) 1 avocado, chopped Directions: Warm tortillas in oven following … Read More

Ranch Dip

Makes 4, ¼ cup servings  Ingredients 1 cup plain greek yogurt 1 teaspoon garlic powder  1 teaspoon onion powder  1 teaspoon ground black pepper  1 tablespoon dried parsley 1 tablespoon dried dill weed 2 teaspoons white distilled vinegar  Directions   1. Combine all ingredients in a bowl.  2. Mix well.  3. Enjoy … Read More

Green Eggs and Ham Muffins

Makes 12 servings | Serving Size: 1 muffin Ingredients: • Nonstick cooking spray• 1 tablespoon olive oil• 1 cup finely diced sweet onion• 1/2 cup finely diced lean ham• 1 cup finely diced mushrooms• 2 cups finely chopped baby spinach (long stems removed) • 12 eggs (6 whole, 6 egg whites)• 3/4 cup low fat … Read More

Chicken Tortilla Soup

Bright and bold Latin American flavors are simmered in a punchy broth with a hefty amount of aromatics. Canned beans give this soup a hearty depth, while the addition of creamy ripe avocados adds a soothing touch. This workhorse soup – that makes for incredible leftovers – comes together in just under thirty minutes.  Serves … Read More

Lentil Burger

Makes 10 servings Serving Size: 1 burger Ingredients • 1/4 cup olive oil, divided • 1 cup brown rice, cooked • 2 cups unsalted beef broth • 2 large yellow onions, diced • 1 cup finely diced mushrooms  • 1 cup lentils, sorted and rinsed  • 2 cups water • Salt and pepper to taste … Read More

Baked Eggs in Tomato Sauce

Serves 4  This classic breakfast ingredient is transformed into a satisfying dinner-worthy main dish. Tomatoes are simmered in aromatics then freshly cracked eggs are poached within flavorful pockets of stewed tomatoes. The result is a surprising and delicious meal that you’re sure to repeat. This dish is best served with whole grain pitas.  Ingredients: 3 … Read More

Creamy White Bean Pasta

A simple can of cannellini or white beans stars in this hearty winter pasta dish. The pasta water gives this dish a creamy and comforting consistency without adding any heavy cream products. The addition of spinach rounds out this dish with a pop of color and extra nutrients.  Watch the video here: Serves 4 … Read More

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

Fruit Chewy Cookies

Ingredients: -Nonstick cooking spray  -3 ripe bananas -2 cups old fashioned oats  -1 cup raisins  -½ cup walnuts, chopped  -2 tablespoons apple butter -1 ½ tablespoons canola oil  -1 teaspoon vanilla extract Directions:  1. Heat oven to 350˚ F.  2. Spray baking sheet with nonstick cooking spray and set aside.  3. Coarsely mash bananas in … 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)