nadia.payne, Author at Expanded Food and Nutrition Education Program

Skillet Mac And Cheese

March 26, 2020 by nadia.payne

Skillet Mac And Cheese

Print Recipe

Prep Time 5

Cook Time 15

Total Time 19

Course Kid Friendly, Main Dish, Side Dish

Servings 3

Ingredients

1 cup onion - chopped
2 cups frozen broccoli - defrosted
1 cup low-fat or fat-free milk
1/4 tsp black pepper
1 1/4 cups reduced fat cheddar cheese - shredded
4 cups 100% whole wheat pasta - cooked
non-stick cooking spray

Directions

Wash your hands and clean your cooking area.
Spray a large non-stick skillet evenly with non-stick cooking spray.
Add onions. Cook on medium heat until soft.
Add broccoli. Cook 3 minutes.
Add milk, pepper and cheese to the skillet. Cook on medium to low heat. Bring to a boil. Stir frequently, until cheese melts.
Add pasta and stir to combine all ingredients. Cook until pasta is warm, 2-3 minutes.
Serve immediately.

Nutrition Facts

Serv. size: 1 ½ cups, Amount per serving: Calories 290, Total Fat 3.5g (4% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 360mg (16% DV), Total Carb. 48g (17% DV), Fiber 3g (11% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 21g, Vit. D 1mcg (6% DV), Calcium 296mg (25% DV), Iron 2mg (10% DV), Potas. 406mg (8% DV).

Keyword Dairy, English, Grains, Vegetables

Tips for a Heartful and Healthy Valentine’s Day

February 5, 2020 by nadia.payne

Valentine’s Day is a fun holiday where we shower our loved ones with affection, gifts, and tasty sweet treats. It’s easy to go overboard on the gifts and sweets come February 14^th but moderation is always key.

What better way to show you care than making a healthy and delicious treat for your Valentine?

There are endless options of hearts, flowers, cards, and sweet treats at the stores but skip the crowds and increased costs by making something straight from your heart. These dishes are packed with nutrients and are a healthy alternative to traditional treats you would buy at the store.

Ditch the heart-shaped box of chocolate – and try making your own chocolate dipped fruit!

Save on money by using fruit you already have on hand and reduce calories by dipping the tips of the fruit or by adding a chocolate drizzle across it. With this simple dish, your kids can get involved with the dipping to show their love. Tip: Dip fresh fruits into lemon juice after cutting to prevent browning. This works for bananas, apples, peaches, or pears.

When you see all those cute Valentine’s Day cookies and candy sitting on the shelves it can be easy to buy them.

What better way to show your love than showering your kids with cool (and healthy) treats to eat! Your kids will remember these ‘Berry Good Pizzas’ and they’ll appreciate the thought and time you put into making their day truly unique and fun. Tip: Any variety of fresh fruit will work on top of the pizza: for less expensive options use fresh fruit that is on sale or canned fruit.

Berry Good Pizza

February 4, 2020 by nadia.payne

Berry Good Pizza

Print Recipe

Prep Time 15

Cook Time 12

Total Time 27

Course Dessert, Kid Friendly, Snack

Servings 8 per container

Ingredients

1 8 oz can of refrigerated crescent rolls
2 tbsp instant sugar-free vanilla pudding mix
1 cup low-fat vanilla yogurt
1/4 cup strawberries - diced
1/4 cup raspberries
1/4 cup blueberries

Directions

Wash your hands, fruit, and clean your cooking area.
Preheat oven to 375°F.
Unroll the crescent rolls onto your work surface.
Pinch together the holes.
Cut into 8 individual pizzas, or use a cookie cutter for a unique shape. Place on a non-stick cookie sheet.
Bake the pizza crusts for 10-12 minutes until golden, cool completely.
Combine fat-free vanilla yogurt and instant sugar-free vanilla pudding mix; stir well.
Dice strawberries.
Spread yogurt mixture over the cooled crust.
Arrange the fruit over the pizzas.
Serve immediately and enjoy!

Nutrition Facts

Serv. size: 1 slice (74g), Amount per serving: Calories 150, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 370mg (16% DV), Total Carb. 22g (8% DV), Fiber 0g (0% DV), Total Sugars 9g (Incl. 2g Added Sugars, 4% DV), Protein 3g, Vit. D (0% DV), Calcium 40mg (4% DV), Iron 1mg (6% DV), Potas. 17mg (0% DV).

Keyword Dairy, English, Fruit, Grains

Healthy Super Bowl Party Swaps

January 31, 2020 by nadia.payne

Whether you are a big football fan or just there to watch the commercials here are some tips to tackle a healthy Super Bowl party.

Instead of calorie heavy chips and queso…swap it out for more veggies and whole grain crackers using these recipes: Black Bean and Corn Salsa / Cucumber Salsa

Cucumber Salsa

Chips and dip are a staple to any Super Bowl party, but can often times be high in sodium. Substitute traditional salsa with a homemade option! Both are nutritious options that can add some color and flavor to your party!

Instead of ordering the same old pizza save money and calories by wowing fans with these options. The Chicken BBQ Pizza is great for portion control and is a fun alternative. The MyPlate Pizza allows for variety in the healthy toppings you can choose and all football fans young and old will enjoy creating their own pizzas.

Keep the dessert option simple by making the Waldorf Apple Salad head of the game saving time and calories.

Roasted Cauliflower Potato Mash

November 22, 2019 by nadia.payne

The humble Cauliflower – it doesn’t have the stunning color of a beet nor the great rep of broccoli. But let’s discover the full beauty of this vegetable.

This modest veggie is related to cabbage and kale.
It comes in 4 different colors white, orange, purple, and green.
Very low in calories
And a source of Vitamins C and K, folate, iron, potassium, and fiber.

Because of this, it makes for an incredible, body fueling, nutrient-packed substitute in many different dishes like cauliflower rice, pizza crust, and in this case a cauliflower mash.

Try adding it to your next batch of mashed potatoes in our Roasted Cauliflower Potato Mash!

Nutrition Facts Face-Off

Comparing our roasted cauliflower potato mash to regular mashed potatoes – our recipe has significantly fewer calories, fat, cholesterol, and sodium – while containing more fiber and potassium. Substituting some potatoes with cauliflower can help your Thanksgiving recipe pack a nutritious low-calorie punch.