Cauliflower

Cauliflower is high in vitamins C, E and K. Vitamin C supports our immune system while vitamin E helps protect cells from damage. Vitamin K helps us make proteins needed for building bones. Cauliflower is also a great source of folate and fiber. Folate helps our cells function properly. Fiber helps keep us regular. Storing … Read More



Beef & Double Broccoli

A classic Asian take-out favorite gets a healthier facelift by adding a heavy hand of broccoli cooked-two-ways.   Serves 4 Ingredients  -4 cups broccoli, separated and stems intact -1 lemon (or 3 Tbsp lemon juice) -1 cup brown rice, uncooked  -2 cups water -2 Tbsp vegetable oil -1 lb lean ground beef  -5 cloves garlic, smashed … Read More


Summer Squash Ratatouille

Simple summer produce is simmered in an easy classical French dish, that is big on flavor and low on effort.Serves 4-6 Ingredients-2 Tbsp. Extra Virgin Olive Oil-1 medium Vidalia onion, chopped-5 cloves of garlic, crushed-1 medium eggplant, large diced-2 zucchini squash, large diced-2 yellow squash, large diced-5 or 6 fresh tomatoes (or one 28oz can)-Hearty … Read More


Farmers Market Salsa

Fresh salsa is a great way to add more flavor to your food while eating essential nutrients. Makes 4 servings Ingredients: ½ Cup Corn ½ Cup Low Sodium Canned Black Beans, drained and rinsed ½ Cup Tomatoes, Diced ¼ Cup Green Onion, Diced ¼ Cup Green Pepper, Washed and Diced ½ Teaspoon Dried Minced Garlic … Read More


August – Kids Eat Right Month

The CDC reports that 9 in 10 children do not eat enough vegetables. Do you know how many vegetables your child should be eating each day? Here is a chart from MyPlate.gov that might help: Do you have a hard time getting your child to eat veggies? You are not alone. Some people believe that … 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


Olive Oil Lemon Marinade

Ingredients 1/3 cup olive oil Juice of 1 lemon, or 3 Tablespoons of bottled lemon juice 1 teaspoon of thyme, or lemon thyme (if available) Freshly ground pepper to taste. Directions: Combine ingredients in a small container. When brushing on vegetables, swirl the mixture around and brush often to keep the ingredients combined. … 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


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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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