Creamy White Bean Pasta

A simple can of cannellini or white beans stars in this hearty winter pasta dish. The pasta water gives this dish a creamy and comforting consistency without adding any heavy cream products. The addition of spinach rounds out this dish with a pop of color and extra nutrients.  Watch the video here: https://www.youtube.com/watch?v=Yob7zbVzoFM Serves 4 … Read More


Creamy Coconut Spaghetti & Turkey Meatballs

Serves 4 This light and bright flavorful recipe is a riff on a classic favorite. It comes together quickly and is ahealthy choice for a hearty, warm-weather dinner. INGREDIENTS: – 2 slices whole-wheat bread, hand torn into small pieces – 1 large egg, slightly beaten – 1 lb ground turkey – 1 ½ tsp salt … Read More


Pantry Tips and Tricks

Stocking A Basic Healthy Pantry Choose a space for your pantry. If you have no dedicated space for a pantry, remember that any indoor place that is cool and dry could work. It’s best also to keep your pantry near your kitchen. Be creative. Consider the food items you eat regularly. Make a list of foods you … Read More


Tumbleweed Pasta

Makes 8 Servings Ingredients: 2 cups cooked Rotini noodles 1 cup (8 ounces) salsa 1 can yellow corn, drained and rinsed 1 medium onion, diced ½ green pepper, diced 1 can black beans, drained and rinsed ½ cup shredded cheddar cheese Directions: Dice green peppers and onions. Drain cans of corn and beans and place … Read More


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


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


July is National Culinary Arts Month

We’re celebrating National Culinary Arts Month with some tips to make you more confident cooking nutritious meals on a budget for your family! Cooking can be a bit scary if you haven’t had much practice. Hopefully, these ideas will inspire you to give it a try and get creative in your kitchen! Think of your … 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 below) 1-2 … Read More


Lasagna Roll-Ups

Makes 12 servings Serving Size: 1 roll-up Ingredients 12 lasagna noodles (8 oz.) 1 pound lean ground beef 1-26 oz. jar spaghetti sauce 1-24 oz. carton low-fat cottage cheese 2 cups part-skim mozzarella cheese, shredded (8 oz.) 2 tablespoons Parmesan cheese 1 teaspoon garlic powder Vegetable cooking spray Directions Wash hands and surfaces. Preheat oven … Read More


Vegetables with Pasta

Makes 8 servings Serving Size: 1/2 cup Ingredients 1 cup uncooked macaroni 1 (16-ounce) package frozen mixed vegetables 1 medium tomato, chopped 1/2 teaspoon black pepper 1/3 cup fat-free Italian dressing 1/4 cup chopped onion (optional) 1/4 cup chopped green pepper (optional) 1/4 cup chopped cucumber (optional) Directions Cook macaroni. While macaroni is cooking, place … 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)