Food Group Parfait

Ingredients:  1 Carton of Low-Fat Vanilla Yogurt (4-6 oz.) ½ Cup Fresh or Frozen Fruit 4 Tablespoons Oat O-shaped Cereal Sliced almonds or granola (optional) Directions:  Add half the yogurt to a bowl Add the cereal then the remaining yogurt  Add the fruit and then top with granola or nuts if desired Enjoy immediately!  … Read More


Breakfast & Dinner Bowl Recipes

Mediterranean Bulgur Bowl with Chicken Serves 6 Ingredients:  1 cup bulgur  1 cup diced cucumber (1 small-to-medium)  1 cup diced tomato (2 large or 1 cup cherry tomatoes)  1 teaspoon salt, divided  1 tsp. black pepper, divided  3 medium bunches curly parsley (about 11/2 – 2 cups chopped)  ⅓ cup chopped fresh mint (optional)  … Read More


Healthy Eggnog

Eggnog is a class holiday drink enjoyed by many. However, it has never been known as a healthy choice. If you don’t want to miss out on a flavorful tradition, try this healthy eggnog recipe instead! Ingredients:  ½ Cup Lowfat Vanilla Yogurt ½ Teaspoon Cinnamon  ¼ Teaspoon Nutmeg  1 Banana (sliced and frozen)  ½ Cup … 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


Herb Dip

Makes about 1 ½  cups Ingredients: 1 cup cottage cheese, low-fat 4 tablespoons yogurt, low-fat plain (1/4 cup) 1 tablespoon onion (chopped, or chives) 1 teaspoon parsley (dried) 1/4 teaspoon dill (dried) Directions Place all the ingredients in a blender. Blend all the ingredients thoroughly. Pour the mixture into a clean container. Cover and chill. … Read More


Holiday Eggnog, Make it Healthy

‘Tis the season for favorite holiday foods and drinks. Eggnog is a classic holiday drink that is quite tasty but can be a bit high in fat and calories. Between the heavy cream, sugar, and eggs, eggnog can quickly become a real calorie buster. There is good news; you don’t have to give up the … Read More


Milk Alternatives

People may not drink milk because they have an allergy, lactose intolerant, or just do not like the taste of it. However, milk is our body’s main source of calcium, which is needed to make strong bones and teeth. If you or a family member aren’t drinking milk, don’t worry, as there are several other … Read More


Banana Pudding

Makes 8 servings Ingredients 3.5-ounce box fat-free vanilla or banana instant pudding mix 2 cups skim milk 6 ounces plan, fat-free yogurt 4 bananas, sliced Directions In a medium bowl, combine milk and pudding mix. Beat with wooden spoon, wire whisk, or electric mixer on lowest speed for 2 minutes. Gently mix yogurt with pudding … Read More


Berry Purple Smoothie

Makes 4 servings Ingredients 20 ounces pineapple chunks 2 cups blueberries, frozen 1 1/2 cups cubed ice 6 ounces lemon-flavored, nonfat yogurt Directions In a blender, combine all ingredients and process until smooth. Serve immediately or cover and refrigerate until ready to serve. … Read More


Red, White, and Blue Fruit Burrito

Makes 1 serving Serving Size: 1 burrito Ingredients 2 tablespoons low-fat vanilla yogurt 1 whole-wheat tortilla 1/4 to 1/2 banana 2 strawberries 5 to 10 blueberries Directions Wash hands and surfaces. Wash all fruit. Peel and slice banana. Slice strawberries. Place tortilla on plate. Spread yogurt over tortilla. Place fruit in the middle of the … 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)