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 » Vegetarian Entrées  » Recipe Details
Black Bean Salsa Frittata



1 (14 ounce) can black beans, drained and rinsed

¼ cup red onion, chopped and soaked in water-vinegar mixture

1 jalapeno pepper, seeded and chopped

1 teaspoon cilantro, chopped

1 teaspoon chili powder

1 teaspoon cumin, toasted and ground

1 lime, juiced

Salt and pepper, to taste

6 eggs

Cooking spray


1 roma tomato, seeded and chopped

¼ cup cotija cheese, grated

1 avocado, diced

Cilantro, chopped


1.     Combine salsa ingredients in a medium bowl. Set aside.

2.     Whisk together the eggs in a large bowl. Add the salsa to the eggs and stir to combine.

3.     To prepare frittata, heat a nonstick skillet over medium heat and spray with cooking spray.

4.     Pour the egg and salsa mixture into the nonstick skillet.

5.     Cook until eggs are slightly firm.

6.     Sprinkle the top with tomatoes, Cotija cheese, avocado and cilantro.

7.     Cut into wedges and serve.

Serves 4

Health Benefits

One large egg is only 70 calories, only 5 grams of fat and contains 13 essential nutrients including vitamin D, lutein, folate, iron, and zinc.

Beans contain fiber, protein and iron. Consuming foods rich in fiber reduces the risk of coronary heart disease and may reduce constipation.

Nutrition information per serving: ¼ recipe

Calories: 335; Total fat: 16g; Saturated fat: 5g; Trans fat: 0g; Cholesterol: 326mg; Sodium: 454mg; Carbohydrates: 31g; Dietary Fiber: 12g; Sugars: 3g; Protein: 21g; Vitamin A: 20%; Vitamin C: 22%; Calcium: 13%; Iron: 24%