Fifteen Minute Bean Soup

Fifteen Minute Bean Soup Makes 8, One Cup Servings Ingredients:  1 can low-sodium tomatoes, diced 1 can low-sodium great northern beans, rinsed and drained 1 small onion, diced 1 can low sodium chicken broth (or 2 cups of water and one bouillon cube) 1 teaspoon garlic powder 1 10 ounce package frozen spinach ½ cup … Read More


Eat Better, Eat Together

Take the time to set your busy schedule aside and focus on enjoying meals as a family. All too often, meals are consumed as an afterthought with hastily thrown together with ingredients and family members eating at all different times. Some may eat in front of the TV, some at the kitchen counter, and some … Read More


Slow Cooker Safety

Slow cookers provide endless opportunities to cook all kinds of foods, from soups and casseroles to dips and vegetables. You can put ingredients in your slow cooker in the morning and come home to a ready-to-eat dinner. While we often think about using slow cookers in the cold weather months to make a hot meal, … Read More


Ways to Add Beans to Your Diet

  Legumes are types of foods in the protein food group which include lentils, edamame/soybeans, split peas, chickpeas/garbanzo beans, and other beans such as kidney beans, lima beans, red beans, navy beans, black beans, pinto beans, black-eyed peas, cannellini beans, and Great Northern beans. Beans and other legumes are rich in fiber, folate, potassium, iron, … Read More


Healthy Eating on a Busy Schedule

Life can get pretty hectic with family, work, school, and other responsibilities. This makes it challenging to prioritize our health. To make it easier to have a healthy diet in the midst of a busy schedule, try these ideas and tips: Meal Planning: Schedule time each week to plan what meals you’ll eat that week … Read More


Super Stir Fry

  Makes 2 servings | Serving size: 1 Cup Ingredients Choose 5 vegetables (½ cup of each) Onion Broccoli Celery Carrots Peppers Mushrooms Squash Zucchini Cauliflower Choose 1 starch (1 cup per person, cooked according to package directions) Brown rice White rice Rice Noodles Whole-wheat spaghetti noodles Other Ingredients ¼ cup stir-fry sauce (see recipe … Read More


July is National Grilling Month

Nothing says “summertime” quite like grilling out! Having a cookout or barbecue in the summer is a great way to connect with your friends and family, play outdoor games, and enjoy each other’s company. While we often think of meat like hamburgers, hot dogs, and chicken when we grill, you can also try grilling fruits and … Read More


Breakfast Bean Burrito

Ingredients 1 -10” flour tortilla, whole wheat 3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans 1 scrambled egg ¼ cup shredded Cheddar or Monterey Jack cheese 2 tablespoons of your favorite salsa Directions 1. Lay the tortilla on a dinner plate. 2. Place the beans in the center, top with the … Read More


Chicken and Broccoli Quiche

Makes 2 quiches. 6 servings per quiche. Serving size: 1/6 quiche Ingredients: 2 9-inch ready made pie crusts, baked 4 eggs 1 cup low-fat or skim milk salt and pepper to taste 1/2 – 3/4 teaspoon garlic powder 1 package (10 ounces) frozen, chopped broccoli 1/4 cup shredded carrots 1/4 cup chopped onion (optional) 3/4 … Read More


Cabbage Meat Skillet Dish

Serves: 10 Serving size: 1 cup Ingredients: ·       1  pound ground turkey ·       1 medium onion, finely chopped ·       1 (8 oz.) can tomato sauce, low sodium ·       1 cup water ·       ¼ tsp black pepper ·       ½ teaspoon of your favorite seasoning mix (Italian, Asian, Curry, Greek, etc) ·       1 medium head cabbage, about … 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)

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