Archives -

Mini Banana Muffins

Mar 15, 2024

These mini muffins are a great grab-and-go breakfast for busy mornings. Nutrition Information Servings per recipe: 12 Serving Size: 2 mini muffins or 1 regular muffin Calories: 139 Protein: 3.6g Carbohydrate: 28.7g Fat: 1.3g Sodium: 169mg Fiber: 1.4g Calcium: 49.9mg Iron: 1.12mg Ingredients 1 ½ cups flour ½ cup quick oats 1 teaspoon baking powder 1…

Guacamole Dip

Feb 16, 2024

Nutrition Information Serves: 6 Calories: 176 Protein: 2.6g Carbohydrate: 12.3g Fat: 14g Sodium: 204mg Fiber: 7.5g Calcium: 21.7mg Iron: 0.7mg Ingredients 3 medium avocados Juice from 1 lime ½ teaspoon salt ½ cup onion, diced 3 tablespoons fresh cilantro, chopped 2 medium tomatoes, diced 1 clove garlic, minced Cayenne pepper to taste Preparation Recipe/Image/Video credit:…

Pepper Cups

Jan 17, 2024

Try something new with these delicious stuffed peppers. Rice, corn, and cheese make a yummy filling to complement the flavor of the pepper. Nutrition Information Serves: 4 Calories: 221 Protein: 5.6g Carbohydrate: 36.2g Fat: 6.8g Sodium: 379mg Fiber: 7.5g Calcium: 80mg Iron: 1mg Ingredients 2 bell peppers (any color), halved and seeded 1 tablespoon vegetable oil…

Spaghetti with a Secret

Jan 4, 2024

January 4th is National Spaghetti Day. This is a great way to “hide” veggies! Other veggies to hide could include zucchini, yellow squash, and red pepper. Hide veggies in different whole-grain kinds of pasta, such as linguini, spirals, farfalle, and elbows. Ingredients: 8 oz. Whole wheat spaghetti 2 cups frozen broccoli and carrots, steamed 4…

Black Bean Quesadillas

Dec 7, 2023

This quick quesadilla recipe is super easy and filled with good nutrition. Serve as a snack or add a piece of fruit for a complete lunch. Nutrition Information Serves: 4 Calories: 153 Protein: 7.3g Carbohydrate: 19.6g Fat: 5.6g Sodium: 189mg Fiber: 3.7g Calcium: 160mg Iron: 1.1mg Ingredients Vegetable oil spray ½ cup bell pepper, finely chopped…

Turkey Cranberry Pasta

Nov 23, 2023

November 23rd is National “Eat a Cranberry Day!” Use your leftover turkey from Thanksgiving for this recipe. Make it in advance so that the recipe has time to chill. Use whole milk instead of half and half if that’s all you have at home. Ingredients: 3 cups cooked pasta 1 ½ cups leftover turkey, diced…

No Bake Pumpkin Cookies

Nov 8, 2023

This cookie is full of healthy nutrition, especially Fiber and Vitamin A. Making these cookies will make your home smell delicious– just like Fall! Ingredients: 2 tablespoons canola oil 1/3 cup maple syrup 1/4 cup pumpkin puree 1/4 cup fat-free milk 2 tablespoons peanut butter 1/2 teaspoon vanilla extract 2 cups old-fashioned oats 1/4 cup…

Taco Soup

Oct 30, 2023

You Will Need: 2 1b ground beef 2 pkg. taco seasoning mix- low sodium (hot or original) 2 pkg. Hidden Valley Ranch Seasoning Mix 1.5 cup water 2 cans of sweet corn 2 cans Rotel (hot or original) 2 cans of pinto beans Directions: 1 . Brown ground beef in a large skillet on medium-high…

Grilled Cheese with Apples

Oct 18, 2023

This is a great Fall variation on a traditional grilled cheese sandwich. Tart, crisp apples will make this a great sandwich! For an extra kick, spread Dijon mustard on the bread before adding cheese. Nutrition Facts Calories: 360 Protein: 15.1g Total Fat: 17.1g Fiber: 6.9g Carbs: 34.3g Cholesterol: 30mg Sodium: 440mg Ingredients: 2 slices whole…

Coleslaw

Sep 26, 2023

Enjoy this sweet and tangy coleslaw without all of the fat! It’s a refreshing side for chicken barbeque. Nutrition Information Serves: 4 Calories: 91 Protein: 1.3g Carbohydrate: 17.4g Fat: 2.6g Sodium: 80mg Fiber: 2.1g Calcium: 35mg Iron: 0.4mg Ingredients 1 ½ cup of shredded cabbage ½ cup shredded carrot 1 small apple, unpeeled and chopped ¼…