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


Build Your Own Dressing

  Serving Size: 1 teaspoon Ingredients Choose 3 tablespoons acid Lemon juice Rice vinegar Red wine vinegar Sherry vinegar Balsamic vinegar White wine vinegar Cider vinegar Choose ½ cup or less oil Olive oil Safflower oil Canola oil Vegetable oil Choose ½ teaspoon add-in Herbs Spices Dijon mustard Minced shallots Minced garlic Parmesan cheese Directions … Read More


Tortilla Twist

Makes 1 serving Serving Size: 1 tortilla Ingredients 1 whole-wheat tortilla 2 tablespoons hummus 2 slices tomato 1 leaf dark green lettuce 1 slice low-fat cheese (cheddar or provolone) Directions Wash hands and surface. Wash tomato and lettuce. Slice tomato. Place tortilla on plate and spread with hummus. Top with cheese, tomato, and lettuce. Roll … Read More


Tempting Tostadas

Makes 4 servings Serving Size: 1 tostada Ingredients 4 corn tortillas, 6-inch 1 cup low-fat or fat-free refried beans 3/4 cup shredded low-fat Monterey Jack cheese 1 cup low-fat sour cream 1 cup shredded lettuce 1 cup shredded carrots 1 cup salsa Vegetable oil Directions Wash hands and surfaces. Preheat oven to 375°F. Lightly brush … Read More


Tacos

Makes 12 servings Serving Size: 1 taco Ingredients 1 1/2 lb. lean ground beef 1 small onion, chopped 1/4 teaspoon cumin 1/2 teaspoon oregano 1/2 teaspoon garlic powder 12 taco shells 2 cups shredded low-fat Monterey Jack or taco cheese 1 cup dark green lettuce, washed and shredded Directions Wash hands and surfaces. In a … Read More


Tossed Green Salad

Makes 12 servings   Ingredients 12 cups dark green leaf lettuce 4 cups tomatoes, chopped 6 green onions, chopped 2 cups cauliflower, sliced Low-fat salad dressing Directions Wash hands and surfaces. Wash lettuce in the colander under cool, running water. Drain well. Tear into bite sized pieces and place in a large bowl. Wash tomatoes … Read More


Taco Bowl

Makes 1 serving Ingredients 7/8-ounce bag baked corn tortilla chips 2 tablespoons mild salsa 1/2 tomato 1/2 cup shredded dark green lettuce 1/2 cup shredded low-fat cheese Directions Wash hands and surfaces. Wash tomato and lettuce. Dice tomato. Shred lettuce. Place chips in bowl. Top with lettuce, tomato, cheese, and salsa. Refrigerate leftovers immediately. … Read More


Salmon Burgers

Makes 4 servings Serving Size: 1 burger Ingredients 15 ounces canned pink salmon in water 1/2 red bell pepper 8 wheat crackers 3 tablespoons low-fat mayonnaise 1 teaspoon lemon juice 4 drops hot sauce 4 whole-grain dinner rolls 1 tomato, sliced 4 lettuce leaves Directions Coat a large, nonstick skillet with cooking spray and heat over … Read More


Rainbow Pita Pockets

Makes 2 servings Serving Size: 1 pita pocket   Ingredients 2 whole-wheat pita pockets 2 lettuce leaves 6 grape tomatoes, sliced in half 1/4 cup shredded low-fat cheese 2 ounces lean deli meat Low-fat ranch dressing 100% fruit juice (optional) Directions Build your own Rainbow Pita Pocket by filling the pita with the ingredients. Serve … 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)