“I Can’t, I’m Watching My Carbs”

You have probably heard someone say they are “watching their carbs” or “not eating carbs”, but what does that really mean? Carbohydrates (or “carbs”) along with proteins and fats, are a major nutrient that gives our bodies energy. Carbohydrates include breads, pastas, cereals, rice, beans, fruits, and vegetables. Baked goods, syrups, soft drinks, and candy … Read More


Eating More Whole Grains

Grains have gotten a bad reputation these days. While refined grains may contribute to weight gain and health problems, eating more whole grains can help you lose weight and reduce your risk of chronic diseases like heart disease, type 2 diabetes, and colorectal cancer. All grains started as whole grains with the whole part of … Read More


Veggie Pillows

Makes 2 servings Serving Size: 1/2 pita Ingredients 1 celery stalk 1 carrot 1/2 green bell pepper 2 tablespoons low-fat ranch-style salad dressing 1 slice whole-wheat pita bread Directions Wash hands and surfaces. Wash celery and chop into small pieces. Wash and peel carrots and chop into small pieces. Wash and chop green pepper. Combine … Read More


French Toast Sticks

Makes 4 servings Serving Size: 4 sticks Ingredients 4 slices whole-wheat bread 2 eggs 1/2 cup fat-free milk Powdered sugar and cinnamon for topping Directions Wash hands and surfaces. Preheat oven to 350°F. Spray a baking sheet with vegetable cooking spray and set aside. Cut each slice of bread into four strips lengthwise. You’ll have … Read More


French Toast with Fruit

Makes 8 servings Serving Size: 1 slice Ingredients 4 large eggs, beaten 1 cup skim milk 1/2 teaspoon ground cinnamon or nutmeg 1/2 teaspoon vanilla 8 slices whole-wheat bread 1 tablespoon margarine 3 cups strawberries, sliced 1/3 cup maple syrup Dash of ground cinnamon Directions In a large bowl, beat eggs with a fork or … Read More


Peanut Butter Fruit Dreamwiches

Makes 1 serving Serving Size: 1 sandwich Ingredients 2 pieces whole-wheat bread 1 tablespoon creamy peanut butter 1 tablespoon low-fat ricotta cheese 1/4 apple 1 tablespoon honey Directions Wash hands and surfaces. Wash apple and cut into thin slices. Spread peanut butter on one piece of bread. Spread ricotta cheese on the other piece of … Read More


Grilled Cheese Roll-Ups

Makes 2 servings Serving Size: 2 roll-ups Ingredients 4 slices whole wheat bread, crusts removed 2-3 slices of cheese 1/6 cup melted butter Directions Roll each slice of bread flat using a rolling pin Place one slice of cheese onto the bread. Then roll up bread and cheese and secure with toothpick. Brush the outside … Read More


Egg Salad Sandwiches

Makes 6 servings Serving Size: 1 sandwich Ingredients 6 eggs, hard-boiled, chopped 3 tablespoons pickle relish 1/4 teaspoon ground black pepper 1/3 cup fat-free mayonnaise 12 whole-wheat bread slices 2 tomatoes (optional) Lettuce (optional) Directions Combine eggs, relish, pepper, and mayonnaise in mixing bowl. Mash and mix well. Broil or toast bread (optional). Slice tomatoes … Read More


Bunny Dip and Bunny Face

Ingredients Bunny Dip 1 can garbanzo beans/chickpeas 1/4 cup olive oil 1 tablespoon lemon juice 1 teaspoon cumin Bunny Face Baby carrots (2 for each bunny face) Sliced mushroom (1 for each bunny face) Thinly sliced celery sticks (4 for each bunny face) Cucumber slices (2 for each bunny face) Raisins (2 for each bunny … 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)