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


Whole Wheat Pancakes

Ingredients:  ¾ cup whole-wheat flour ¼ cup oat bran or wheat germ  ¼ cup old fashioned oats 1 tablespoon cornmeal  2 teaspoons baking powder  ¼ teaspoon salt  1 egg 1 banana, mashed  1 cup 1% milk 1 tablespoon canola oil Directions:  1. Heat griddle to 375˚ F.  2. Mix dry ingredients in a large bowl.  … Read More


Food Group Parfait

Ingredients:  1 Carton of Low-Fat Vanilla Yogurt (4-6 oz.) ½ Cup Fresh or Frozen Fruit 4 Tablespoons Oat O-shaped Cereal Sliced almonds or granola (optional) Directions:  Add half the yogurt to a bowl Add the cereal then the remaining yogurt  Add the fruit and then top with granola or nuts if desired Enjoy immediately!  … Read More


Breakfast & Dinner Bowl Recipes

Mediterranean Bulgur Bowl with Chicken Serves 6 Ingredients:  1 cup bulgur  1 cup diced cucumber (1 small-to-medium)  1 cup diced tomato (2 large or 1 cup cherry tomatoes)  1 teaspoon salt, divided  1 tsp. black pepper, divided  3 medium bunches curly parsley (about 11/2 – 2 cups chopped)  ⅓ cup chopped fresh mint (optional)  … Read More


Taking Control with Portion Sizes This Holiday Season

The holiday season is quickly approaching! Gatherings with family and friends are often filled with laughter, games, happy memories…and casseroles and desserts served with a side of guilt.  Portion Control and Overeating We all overeat from time to time, and during the holidays it can feel more difficult to break the habit. Another piece of … Read More


Culinary Arts Month – July 2019

What is the first thing that comes to mind when you hear culinary arts? Perfect looking plates of food, right? The definition is actually a lot simpler than that. The term “culinary arts” is defined as “the practice or manner of preparing food.” To put it simply, it means the act of cooking food rather … Read More


National Strawberry Month – 2019

Many North Carolinians look forward to fresh strawberries each spring. Strawberries are a popular fruit with 94% of American households eating strawberries each year. Although strawberries can now be bought in a grocery store year round, these strawberries, usually from California, are not as sweet and juicy as the locally grown strawberries. Strawberries are grown … Read More


National Nutrition Month

Did you know that March is National Nutrition Month? Yes, it sure is!  I’ve got the info to get you eating healthy for the month and easily continue through the year.  I know you thought 31 days would be a breeze, but 365 days of nutritional intake can take your health to a new level. … Read More


Storage of Fruits and Vegetables

With all the different fruits and vegetables available at the grocery store and Farmers Market, it’s hard to know exactly how to store all of them. Here’s a quick reference guide for storing your fresh fruits and vegetables:   Fruits and vegetables that should be stored in the refrigerator (at 40°F or below) include apples … Read More


Peach Salsa

Ingredients 2 ¼ cups fresh peaches, peeled and chopped (about 2 large peaches) 1 tablespoon finely chopped red pepper or jalapeno (if you like a little heat) 1 tablespoon sugar 1 tablespoon finely chopped fresh cilantro 2 teaspoons fresh lemon juice Directions Combine all ingredients in a bowl. Serve over chicken or fish.   Adapted … Read More


© 2022 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)