Nutrition During Pregnancy

It is always important to eat healthy but for those with a baby on the way, nutrition is even more important! Make sure you are fueling yourself and your baby well during pregnancy with these tips on what to eat, what not to eat, and how much to eat too! Source: Maternity and Family Planning … Read More


Fiesta Salad

Makes 8 servings | Serving Size: 1/2 cup Ingredients: 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can whole-kernel corn, drained and rinsed 1/2 cup chopped green pepper 1/2–1 cup chopped onion Marinade:  1/4 cup vegetable oil 1/2 cup sugar or equivalent amount of artificial sweetener  1/4 cup vinegar Directions: Mix peas, corn, … Read More


Festive Taco Casserole

Makes 4 servings Serving Size: 1/4 casserole Ingredients • 1/2 pound lean ground turkey  • 1/4 cup chopped onion • 1/4 cup chopped green pepper  • 1 tablespoon Homemade Taco Seasoning (page 13) • 1 teaspoon cumin • Non-stick cooking spray • 4 whole-wheat tortillas, cut in strips  • 1 (15.5-ounce) can black beans, drained … Read More


Shrimp Tacos with Ginger and Mango Salsa

Makes 6 servings (Serving Size: 1 taco) Ingredients for Shrimp: -4 tablespoons smoked paprika -1 tablespoon oregano -1 teaspoon chipotle chili powder -1/2 teaspoon garlic powder -1/4 teaspoon cayenne red pepper Ingredients for Ginger Mango Salsa: -1 medium mango, diced-1/2 medium cucumber, diced-1/4 teaspoon fresh ginger, minced • 1/2 teaspoon chili powder-1 tablespoon cilantro, minced … 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


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


Caramel Apple Dip

Serving Size: 1/2 cup – Makes 4 Servings Ingredients 2 cups plain non-fat greek yogurt 1 tablespoon brown sugar  1 tablespoon maple syrup  1 teaspoon vanilla  ¼ teaspoon cinnamon   Directions  Combine all ingredients in a bowl and mix well.  Serve cold with sliced apples. … 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


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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)