Slow Cooker Oats

Ingredients: -Cooking spray -2 Cups Skim or 1% Milk -¼ Cup Brown Sugar -1 Teaspoon Cinnamon -1 Cup Old Fashioned Oats -1 Cup Apples, Chopped  -½ Cup chopped pecans or almonds  Directions:  Spray the inside  2. Add all the ingredients 3. Mix together 4. Cook on low for about 8 hours … Read More


Butterfly Snacks

Fill a re-sealable snack bag with two healthy treats (one on each side). Pinch the middle with a clothespin. You can decorate the clothespin to look like a butterfly with markers and twist ties. Try grapes, cheese cubes, baby carrots, celery, pretzels, oat cereal, dried cranberries, almonds and more! … Read More


Breakfast Pizza

Makes 1 serving Serving Size: 1 pizza Ingredients 1 whole-wheat English muffin 2 teaspoons peanut butter 2 teaspoons apple butter 1/8 cup mixed fruit, such as banana, pineapple, and strawberries, sliced 1 teaspoon raisins or nuts (optional) Directions Split English muffin and toast. Spread peanut butter and apple butter on halves. Top with fruit. Add … Read More


Breakfast Bars

Makes 12 servings Serving Size: 1 bar Ingredients 1 cup peanut butter 1/2 cup nonfat dry milk (optional) 1/4 cup honey or maple syrup 3 large shredded wheat biscuits or 1-2 cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares) Vegetable cooking spray 1/2 cup raisins or nuts, chopped (optional) Directions Wash hands … Read More


Build a Healthy Snack Mix

Makes 3 servings Ingredients 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn) 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas) 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes) 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese) … Read More


Breakfast Banana Split

Makes 1 serving Ingredients 1/2 small banana 1/4 cup crunchy nugget, oat, or corn cereal 1/4 cup low-fat flavored yogurt or cottage cheese 1/4 cup pineapple tidbits & cherries 1 tablespoon chopped nuts Directions Wash hands and surfaces. Wash banana. Then, peel and split it lengthwise and place in small cereal bowl. Sprinkle cereal over … Read More


Apple Salad

Makes 8 servings Serving Size: 1/2 cup Ingredients 2 cups apple, diced 1 cup celery, diced 1/2 cup raisins 1/2 cup nuts 2 tablespoons plain yogurt 1 tablespoon orange juice Directions Mix orange juice with yogurt. In a medium bowl, toss apples, celery, raisins, and nuts with the dressing mixture. Chill for 30 minutes and … Read More


Food Group Snack Mix

Makes 2 servings Ingredients 1/4 cup raisins 1/4 cup banana chips 1/4 cup nut mix Directions Fill two resealable bags with the ingredients (half in each bag) and enjoy! … Read More


Nearly a Five-Group Sundae

Makes 1 serving Ingredients Choose one food from each food group. Dairy Group Low-fat vanilla yogurt or other flavor, plain or with fruit Protein Group Nuts or seeds, such as cashews, peanuts, almonds, walnuts, pecans, or sunflower seeds Fruit Group Fresh, frozen, or canned fruit, such as pineapple, strawberries, peaches, raspberries, blueberries, blackberries, mixed berries, … Read More


Easy Breakfast Parfait

Makes 1 serving Serving Size: 1 parfait Ingredients 1/2 cup nonfat vanilla yogurt 1/4 cup sliced fruit (any kind) 3 tablespoons granola type cereal 1 tablespoon sliced almonds or other nuts Directions Place 1/4 cup yogurt in the bottom of a small cup. Top with 2 tablespoons sliced fruit. Layer 1 1/2 tablespoons cereal on … 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)