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

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

Berry Blast Bars

Makes 12 barsServing size: 1 barIngredients: Non-stick cooking spray 1 cup flour 1 cup oats 1/2 cup brown sugar 1/4 teaspoon baking soda pinch of salt 1 egg 1/2 cup unsalted butter 2 Tablespoons vegetable oil 1/4 cup milk 1/4 cup strawberry jam 1 cup strawberries, sliced (or other berries that are in season)  Directions: Preheat oven … Read More

Corn, Tomato, Avocado & Arugula Salad with Salmon Patties

Enjoy some of summer’s major produce with the enhanced flavor of a two ingredient vinaigrette for a breezy meal. You can serve this salad with any grilled protein but this dish pairs well with these salmon patties.  Serves 4  Salmon Patty Ingredients: 1 12-14 oz can of salmon 2 slices whole wheat bread, hand torn 1 … Read More

Chicken Cutlet with Cucumber and Greens

Chicken cutlet is a year-round favorite and a simple way to get more bang for your buck. One boneless skinless chicken breast makes for two hefty cutlets when pounded thin. The surprising addition of crackers goes the distance by adding both crunch and flavor. When paired with a simple summer salad – one full of … Read More

Broccoli Tomato Mushroom Medley

Serves 4Serving Size: ¼ medley (about 1½ cups) Ingredients 1 tablespoon olive oil or canola oil 3-4 cloves garlic, minced 1 medium broccoli crown, chopped (about 2 cups chopped broccoli) 8-10 cremini or white button mushrooms, sliced (about 2 cups sliced mushrooms) 2-3 medium tomatoes, chopped (about 2 cups chopped tomatoes) ¼ teaspoon salt ¼ teaspoon … Read More

Toasted Plantain and Cilantro Booster

Makes 6 servings – Serving Size: 8 ounces Ingredients 1 (14.5-ounce) can pineapple packed in own juice Nonstick cooking spray 2 yellow plantains, peeled and thinly sliced Dash ground red pepper 1 cup low-fat vanilla yogurt 1 tablespoon fresh cilantro, rinsed, stems removed and chopped 16 ounces soy milk Directions Drain pineapple, reserving 1 cup … Read More

Quinoa Pinto Bean Burger

Ingredients Non-stick cooking spray 2 (16-ounce) cans pinto beans 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon cayenne 1 carrot, peeled and grated 1/2 cup onion, minced 1 egg 1 teaspoon salt 1/2 teaspoon fresh ground pepper 1 tablespoon whole-wheat flour 1/2 cup whole-wheat bread crumbs 1 cup cooked quinoa (you can use … 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)