Colorful Potato Salad

Ingredients Non-stick cooking spray 1 medium sweet potato, peeled and cubed 1 large baking potato, peeled and cubed 1/4 cup olive oil 1/3 cup honey 1/4 cup vinegar 1/2 teaspoon garlic powder 1/2 teaspoon salt 1 teaspoon cumin 1/2 teaspoon black pepper Directions Preheat oven to 450°F. Spray a baking pan with cooking spray. Put … Read More


Bean Dip

Makes 6 servings Ingredients 15 ounces canned kidney beans 1 tablespoon vinegar 3/4 teaspoon chili powder 1/8 teaspoon ground cumin 1/4 cup water 2 teaspoons onion, minced 1 cup reduced-fat cheddar cheese, grated Directions Drain kidney beans in the colander and rinse under running water. Place the rinsed beans, vinegar, chili powder, and cumin in … 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


Mexican Bean Dip

Makes 6 servings Ingredients 1 (15-ounce) can nonfat or fat-free refried beans 1/2 cup mild salsa 6 ounces baked tortilla chips Directions Wash hands and surfaces. Mix refried beans and salsa in medium bowl. Serve the dip with chips. Refrigerate leftovers immediately. … Read More


Apple Fruit Salad

Makes 8 servings Ingredients 2 Golden Delicious apples, diced 2 Red Delicious apples, diced 2 bananas, peeled and sliced 1 1/2 cups red seedless grapes 1/2 cup plain nonfat yogurt 2 tablespoons orange juice 1/2 teaspoon ground cinnamon Directions Cut up all fruit and mix together in a medium bowl. Combine yogurt, orange juice, and … Read More


Fiesta Salad

Makes 8 servings Serving Size: 1/2 cup Ingredients 1 (15-ounce) can black-eyed peas or black beans, drained and rinsed 1 (15-ounce) can yellow corn, drained and rinsed 1/2 cup chopped green or red bell pepper 1/2 to 1 cup chopped onion 1/4 cup vegetable or olive oil 1/2 cup sugar 1/4 cup vinegar (white, cider, … Read More


Deviled Eggs

Makes 3 servings Serving Size: 1 egg Ingredients 3 eggs 2 tablespoons light, low-fat or fat-free mayonnaise 1/4 teaspoon mustard 1/8 teaspoon salt 1/8 teaspoon pepper Directions Wash hands and surfaces. Cover eggs with water in saucepan. Bring to a boil. Reduce heat to simmer and cook for 15 minutes. Immediately rinse under cold water … Read More


Colorful Coleslaw

Makes 6 servings Ingredients 2 tablespoons honey 1 tablespoon vegetable oil 1 1/2 tablespoons vinegar 1/2 teaspoon ground black pepper 2 cups green cabbage, shredded 1 cup red cabbage, shredded 1/4 cup onion, finely chopped 1 medium carrot, grated 1/2 cup bell pepper, finely chopped Directions Mix together honey, vegetable oil, vinegar, and pepper in … Read More


Tortilla Bean Dip

Makes 16 servings Ingredients 15 ounces canned refried beans 15 ounces salsa 4 ounces low-fat cheddar cheese, shredded 8 ounces baked tortilla chips Directions Open can of refried beans and place in a bowl. Stir in salsa. To serve hot, microwave for 1-2 minutes, then stir. Top with shredded cheese and serve hot or cold … Read More


Pablo’s Salsa

Makes 6 servings Ingredients 3 tomatoes, diced 1/2 cup onion, finely chopped 2 green bell peppers, finely chopped 1/2 cup fresh cilantro, chopped 1 teaspoon salt 2 teaspoons lime juice 4 cups corn chips Directions Mix all ingredients except chips together. Refrigerate for at least 2 hours. Serve with corn chips. … 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)