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. 

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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 » Soups » Recipe Details
Curry Apple Lentil Soup Mix


2 (2 cup) jars with tight-fitting lids or bags

½ pound red lentils (1 cup)

½ teaspoon salt

3 tablespoons minced dried onion

1 tablespoons curry powder

½ teaspoons garlic powder

½ pound green lentils (1 cup)

1 cup dried apple rings, cut into 1/2-inch pieces

1 tablespoons dried parsley leaves


1.     In bottom of each glass jar (or bag):

2.     Place ½ cup red lentils; top with ¼ teaspoon salt, 1 ½ tablespoons dried onion, ½ tablespoon curry powder, ¼ teaspoon garlic powder, ½ cup green lentils, ½ cup apple pieces, and ½ tablespoon parsley; in that order.

3.     Seal jars and store at room temperature up to 1 month, or store in the refrigerator until ready to eat!

Prepare labels with cooking instructions and attach to jars. Add these cooking directions to each label before giving as a gift: “Place lentil soup mix in 3-quart saucepan with 3-4 cups water or broth. Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally. Makes 4 cups soup.”

Makes 2 (1 quart)  jars, each jar serves 4

Nutritional information per serving; 1 cup soup, cooked

Calories: 214; Fat: 1g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 161mg; Carbohydrates: 40g; Fiber: 12g; Sugar: 8g; Protein: 13g; Vitamin A: 2%; Vitamin C: 9%; Calcium: 5%; Iron: 26%