Fruit Salsa and Cinnamon Crisps

Fruit Salsa 1 cup strawberries, diced 1 cup blackberries or raspberries 1 apple, cored and diced 2 Tablespoons lemon juice ¼ cup sugar ¼ teaspoon nutmeg ¼ teaspoon cinnamon Directions: Wash your hands!!! Combine fruits in a medium mixing bowl and add lemon juice Store in sugar, nutmeg, and cinnamon. Mix Well. Refrigerate until serving … Read More


Breakfast Bean Burrito

Ingredients 1 -10” flour tortilla, whole wheat 3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans 1 scrambled egg ¼ cup shredded Cheddar or Monterey Jack cheese 2 tablespoons of your favorite salsa Directions 1. Lay the tortilla on a dinner plate. 2. Place the beans in the center, top with the … Read More


Chicken and Broccoli Quiche

Makes 2 quiches. 6 servings per quiche. Serving size: 1/6 quiche Ingredients: 2 9-inch ready made pie crusts, baked 4 eggs 1 cup low-fat or skim milk salt and pepper to taste 1/2 – 3/4 teaspoon garlic powder 1 package (10 ounces) frozen, chopped broccoli 1/4 cup shredded carrots 1/4 cup chopped onion (optional) 3/4 … Read More


Cabbage Meat Skillet Dish

Serves: 10 Serving size: 1 cup Ingredients: ·       1  pound ground turkey ·       1 medium onion, finely chopped ·       1 (8 oz.) can tomato sauce, low sodium ·       1 cup water ·       ¼ tsp black pepper ·       ½ teaspoon of your favorite seasoning mix (Italian, Asian, Curry, Greek, etc) ·       1 medium head cabbage, about … Read More


Slow Cooker Enchiladas

Serves 8.  Serving size 3/4 cup. Ingredients: 1-15 ounce jar of salsa 1 can low sodium whole kernel corn, drained 1 can black beans, drained 1 8-ounce package of low-fat cream cheese Directions: Combine chicken, salsa, beans, and corn in slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. When cooked shred chicken with two forks … Read More


Ginger-Mango Salsa

This is a good salsa for fish tacos or as a chip dip. You can substitute pineapple, pear, cantaloupe or other fruit for mango or use a combination if you like. Ingredients: 1 ripe mango, peeled and diced small 1 teaspoon ginger, grated 1 tablespoon fresh mint, minced 1 jalapeno, minced, carefully remove ribs and seeds … Read More


Pico de Gallo – Homemade Salsa

Ingredients: 2 Roma tomatoes diced ½ medium red onion diced 1 jalapeno cored and diced ½ cup chopped cilantro ½ teaspoon salt Directions: Carefully dice and chop ingredients. Mix ingredients together in a bowl that can be tightly covered. Store in a covered container in the refrigerator. … Read More


Herb Dip

Makes about 1 ½  cups Ingredients: 1 cup cottage cheese, low-fat 4 tablespoons yogurt, low-fat plain (1/4 cup) 1 tablespoon onion (chopped, or chives) 1 teaspoon parsley (dried) 1/4 teaspoon dill (dried) Directions Place all the ingredients in a blender. Blend all the ingredients thoroughly. Pour the mixture into a clean container. Cover and chill. … Read More


Check your list twice!

As we approach the holiday season, you might be concerned about how to feed holiday guests and add festive foods to your budget without going overboard.  Before you make your grocery list, check twice to make sure you can pay the bill. Fortunately, many grocers offer festive foods at lower prices during this time of … Read More


Back to School Snacking: Fighting After-School Hunger

It’s that time of year again! Children and families everywhere are preparing to head back to school. Children will be on the move and learning new things each and everyday. After a long day of fun-filled learning, children are more than likely to come home famished. After school snacking is a daily ritual in most … Read More


© 2020 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)