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tortilla roll up
Chicken Tortilla Roll Ups are a great alternative to an everyday sandwich. They’re a guaranteed family favorite and great addition to a packed lunch. Leftovers can be stored in your fridge.
Chickpea Tuna Salad in a white bowl, against a white background. Salad also contains greens, tomatoes and other vegetables.
This is a simple and healthy recipe that is perfect for a quick lunch, easy dinner, or after school snack. Chickpeas are a rich source of zinc and folate, which help to keep your brain and eyes healthy. Tuna is rich in essential omega-3 fatty acids; these special fats reduce inflammation and promote...
This is a traditional Mexican breakfast that’s very easy to make. You can make this recipe a full, well-balanced meal by adding eggs, your favorite cheese, avocado, or some of your favorite veggies. Have fun customizing this dish!
Four red,  stuffed bell peppers on a white plate, against a white background.
This easy crock pot recipe uses simple, pantry ingredients to make a flavorful, meat-free meal. It's loaded with protein from the baked beans, vitamin C from the bell peppers, and fiber from all the veggies and beans. Serve alongside cornbread or a whole wheat roll for a filling meal. If you like a...
Stuffed red peppers
Warm-up on a chilly day with this hearty and comforting stuffed pepper recipe. The stuffed peppers are packed with flavor from the black beans, onions, corn, diced tomatoes, and spices. This recipe is sure to be a crowd pleaser!
Chocolate Cake in square pan - depression era cake
This cake may not cure your depression, but we hope that it brightens your day! This unique Chocolate Cake recipe was popularized during the great depression when fresh food ingredients (like milk and eggs) were in limited supply; it is rich and chocolatey without using any eggs, butter, or milk! A...
This chocolate hummus recipe is perfect for when you want something easy to make, sweet, and high in protein! You can customize the type of beans, sweetener, and nut butter you use to your family’s preference. Enjoy this recipe with pretzels, strawberries, or bananas!
cilantro lime rice
Looking for a new, zesty side dish? This recipe is perfect for you, and it’s the perfect accompaniment to chicken, pork, or seafood. It’s best to use long grain rice for this recipe. And remember, once you put the lid on the pot, leave it! The steam allows for a fluffy, evenly cooked rice.
Are you craving some protein? This quick and easy chicken recipe is budget-friendly and contains cilantro and lime to make a fresh and zesty flavor combination.
cinnamon apple oatmeal muffins
These muffins contain oats for soluble fiber and non-fat dry milk and buttermilk for calcium. For a bit of extra crunch, try topping each muffin with 1 teaspoon of your favorite chopped nuts mixed with a little brown sugar before baking.
Recipe Photo for Cinnamon Oatmeal Breakfast Bars. A stack of home-cooked snack bars with raisins and oats, against a white background.
Why buy granola bars when you can make these! This yummy and nutritious treat is sure satisfy your granola bar cravings.
overnight oats with cinnamon and pecan garnish maple syrup in background
Do you love breakfast but hate the hassle of cooking in the early hours of the morning? Then, try your hand at this easy grab-and-go overnight oats recipe! This delicious recipe takes a mere five minutes to prepare the night before. Then, store your ingredients in your refrigerator overnight, and...
This simple recipe comes straight to you from our Nutrition Intern’s home. This dish is the perfect comfort meal for those cold fall days when you want something filling, warm, and with a little bit of spice.
cornbread dressing
This simple cornbread dressing has all the familiar Thanksgiving flavors of sage, thyme, parsley, and onion, while keeping the calories lower than traditional dressings. Make your cornbread from scratch with whole wheat flour to sneak in some extra fiber and nutrients. No one will ever know!
breaded fish with tacos and cabbage
Your family will love the crunch of the fish and cabbage slaw paired with the tanginess of the yogurt sauce. Any fruit or tomato salsa can replace the yogurt sauce to provide a punch of Vitamin C. Serve these with corn tortillas to add whole grains to your meal.
cottage cheese pancakes
We have all enjoyed pancakes made from a boxed mix, but have you ever tried making them with cottage cheese? You read that correctly… cottage cheese! This pancake recipe uses this secret ingredient to make pancakes that are high in protein, lower in carbs, and just as fluffy as the traditional...
cous cous and peas
Enjoy this delicious dish as an entrée or side dish. Pair with meat, seafood, or a vegetarian favorite like chickpeas or tofu. This flavor-packed dish is sure to win everyone over!
Cowboy Caviar with tortilla chips in white serving ware
Cowboy caviar is a guilt-free dip that adds extra vegetables to your diet. This recipe also contains beans, which are an excellent source of protein and iron with less saturated fat than meat! In the summer when tomatoes are abundant, try grape or cherry tomatoes for variety. Adding avocado will...
creamy chicken cutlets
Lightly floured chicken cutlets are pan fried in oil until golden in color before being added to a creamy mushroom sauce. Lightly simmer and add fresh or canned mushrooms to enhance the flavor. Make it as-is with this base recipe or dress it up by serving over brown rice! Pairs well with steamed...
Creamy Salsa Chicken Skillet. Photo of red salsa, and photo of grilled chicken are combined diagonally.
Tired of the same old chicken recipes? This dish will change all that with its lively, rich flavors. It also is rich in B vitamins and iron and low in saturated fat and sugar, making it a heart healthy go-to! And, it comes together quickly, so you can have dinner ready in no time flat.
Catfish nuggets
Food has the great ability to connect us with people and remind us of the memorable moments in life. Here we have a New Orleans style remoulade dipping sauce paired perfectly with catfish nuggets. Try this sauce with crispy potatoes or shrimp; it will surely elevate any appetizer dish to the level...
crispy split peas
Add some crunch to your dishes with these crunchy split peas or enjoy them as a snack! Change the flavor profile by using your favorite combo of spices and seasonings.
Cucumber Tomato SAlad
Cucumbers are amazing fruits that contain many nutrients while also being very low in calories. Cucumbers promote hydration due to their high-water content, they contain antioxidants, and they are an easy, refreshing addition to any dish. The cucumber tomato salad recipe makes a classic side dish...
Curry Chickpea Salad
Spice up your everyday salad with this spicy twist! This salad is low sodium content, and the chickpeas provide a vegetarian friendly source of protein. Their flavor profile will give this salad a subtle, nutty flavor.