Fall Season!

The days are getting shorter and the weather is beginning to change. After a long, hot summer we are happy that it is finally fall! With fall comes football season the start of school for kids of all ages. Many families are spending their weekends celebrating with tailgates and parties galore.

Here are some tips to kickoff a healthy season!

1) Don’t go to the party hungry!

Eat a healthy snack or grab a piece of fruit before you go. Its easier to make healthy choices without a growling stomach

2) Volumeize!

Choose more fruits and veggies that are high in fiber and water. They will make you feel fuller by slowing the rate of digestion.

3) Watch your beverages!

Sugar sweetened beverages add a lot of calories with little to no nutrients! Try water with fruit instead. If you’re choosing to drink alcohol, go for the light beer, wine mixed with sparkling water, or a vodka soda with a splash of juice. 

Cooks Corner

Top 10 Cooking Myths

Click here to learn more.



Recipe of the Month - September

Skinny Seven-Layer Taco Dip
Yield: 5 cups 

- 2 medium sized avocados
- 1 tablespoons lemon juice
- 1 1/2 cup nonfat plain greek yogurt 
- 1/2 package low-sodium taco seasoning 
- 1 can (16 oz) black beans, rinsed
- 1/2 cup green onions, chopped
- 2 medium tomatoes, chopped
- 1/2 cup sliced olives 
- 2 cups 2% reduced fat sharp cheddar cheese  


1. Peel, pit, and mash avocados in a bowl with lemon juice, salt and pepper

2. In another bowl, combine yogurt and ½ packet of taco seasoning.

3. With your food processor, pulse the can of black beans until it looks like a chunky paste.

4. To assemble:
a) Spread mashed black beans on the bottom of a shallow dish
b) Spread on avocado mixture 
c) Spread on Greek yogurt 
d) Top with shredded cheese 
e) Sprinkle on tomatoes, green onion, and olives. 

Nutrition Facts for one serving (1/4 cup): Calories: 90; Total Fat: 3g; Saturated Fat: 1g; Trans Fat: 0g; Cholesterol: 3mg; Sodium: 288mg; Carbohydrates: 7g; Fiber: 3g; Sugar: 2g; Protein: 6g

Recipe Archive
Main » Dinner Entrées  » Recipe Details
Tasty Tuna Burger


½ cup Homemade Mayonnaise, divided (see recipe)

1 egg white

2 4-ounce cans tuna (or salmon) in water, drained and flaked

¼ cup dry whole wheat breadcrumbs

½ cup green onions, chopped

Optional spices: ½ teaspoon curry powder, chili powder, or cumin powder

Cooking spray

4 whole wheat buns, split

4 leaves lettuce

1 tomato, cut into thin slices

½ onion, cut into thin slices


  1. In a mixing bowl, combine ¼ cup mayonnaise, egg white, tuna, breadcrumbs, green onions, and other optional spices. Mix well. Divide mixture into 4 equal portions, shaping each portion into ¼-inch-thick patties.
  2. Coat a large skillet with cooking spray to reduce sticking. Heat skillet to medium-high heat, add patties, cover, and cook 3 minutes on both sides until golden brown.
  3. Spread 1 tablespoon mayonnaise on each bun. Assemble burgers using lettuce, tomato, and onion.

Makes 4 servings

Nutritional information per serving; 1 patty with bun

Calories: 413; Fat: 16g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 57mg; Sodium: 772mg; Carbohydrates: 35g; Fiber: 8g; Sugar: 5g; Protein: 35g; Vitamin A: 60%; Vitamin C: 26%; Calcium: 10%; Iron: 18%