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Eat Smart

Several of our team members are vegetarians or married to one so we are always looking for ways to get creative with plant-based proteins. In honor of National Protein Day on February 27th, here are the top 5 blogs we have written on plant-based proteins. 5. Quick Weeknight Dinner Recipe: Kale and White Bean Pasta 4. Lentils with Curry Vinaigrette 3. The Basics and How-To of Vegetarianism 2. What to Make with Canned Beans 1. Top 10 Vegetarian Sources of… Continue reading »

Treat your significant other or loved one to a special dinner by securing a dinner reservation at this year’s hottest new restaurant—your own kitchen. Last February, our colleagues at Homegrown filmed a cooking demonstration for a heart healthy Valentine’s Day dinner. Watch and learn as Carolyn Dunn, NC State Extension nutrition specialist, guides you through a simple but sumptuous three-course dinner that any non-cook can prepare. Start with a spring mix salad with balsamic vinaigrette followed by a basil, shrimp and tomato pasta… Continue reading »

Part of Eating the Med Way includes choosing olive oil and using herbs and spices. You can use olive oil for cooking, dressings, and marinades. Using herbs and spices in your cooking is a great way to add flavor without adding a lot of salt. Below are 6 delicious salad dressing recipes that are great for traditional salads or using on roasted vegetables. When I meal prep or need an easy side dish, I like to roast a sheet pan full… Continue reading »

This recipe comes from Med instead of Meds and is a fabulous salad for citrus lovers! The recipe was created by Chef Ellen Clevenger-Firley and is a wonderful way to enjoy fresh citrus any time of the year, including during its peak season – winter. Serves 4Serving Size: 2 cups (481 grams)Prep Time: 15-20 minutesTotal Time: 15-20 minutes Ingredients Dressing 2 Tbsp. Orange Juice 1 Tbsp. Lime Juice 1 Tbsp. Apple Cider Vinegar 1 Tbsp. Honey 1 tsp. Dijon Mustard… Continue reading »

After a big holiday meal, a grain bowl is a welcome fresh meal that uses some of the leftovers. There are a lot of possible variations on this so don’t feel like you have to stick to the recipe. Just layer the flavors with what you have on hand. The recipe below makes two bowls. It uses balsamic vinaigrette but you can use most any dressing. Ingredients 2 cups cooked whole grain such as quinoa or brown rice ½ cup… Continue reading »

Christmas is this Friday! For many families, eggnog is a timeless tradition during the holidays but it comes with a hefty amount of calories (around 180 calories for 4 ounces). For those who crave the flavor on a regular basis try out this recipe for a healthy eggnog smoothie: Recipe from NC EFNEP Ingredients ½ Cup Lowfat Vanilla Yogurt ½ Teaspoon Cinnamon  ¼ Teaspoon Nutmeg  1 Banana (sliced and frozen)  ½ Cup Milk, Skim or 1%  Directions Combine all ingredients… Continue reading »

A delicious and healthy alternative to fruit pies, these baked pears can be served as dessert, or even eaten with breakfast. This is a favorite of mine at holiday meals when you want something sweet after dinner because they fulfill the sweet tooth craving without being too sugary or too filling. These pears are delicious on their own, but for additional flavors, they can also be topped with a spoonful of low-sugar strawberry jam or a small scoop of vanilla… Continue reading »

Our colleagues at the NC Safe Plates team have prepared a Food Gifts Fact Sheet with tips to gift food safely this holiday season! Homemade food gifts are common around the holidays. Many options, such as homemade spicemixes, baking mixes and breads have minimal food safety risks. Items such as home canned ordried foods, infused items and some baked goods should be handled carefully to prevent illness. Baked Goods Many baked goods, like breads and cookies, can be stored at… Continue reading »

This is a quick, easy, healthy, and delicious pumpkin dessert that can be eaten as a snack or dessert around the holidays or really anytime you are craving the flavor of pumpkin.  If you need the crunch of the crust, feel free to layer the bottom of your bowl or sprinkle the top with graham cracker crumbs.  The recipe makes 5 ½-cup servings. Ingredients 1 cup canned pumpkin (about ½ 15.oz can) 1 cup vanilla Greek yogurt ½ cup Truwhip… Continue reading »

This year I decided to experiment with a healthy remix to a holiday classic. I landed on two takes of Sweet Potato Casserole – one that is velvety in texture and reminds me most of the traditional version and the one below that has more of a firm texture with a yummy banana flavor.  If you are looking for a way to change up your standard Sweet Potato Casserole – add banana! Banana’s act as a natural sweetener in this… Continue reading »