Sweet Potato Crisp


Serves: 12



2 lbs. sweet potatoes

5 c. water

1/2 c. sugar

3 T. all purpose flour

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1 T. butter, cut into small pieces

Ingredients for topping:

1 c. quick cooking oats

1/2 c. all purpose or whole wheat flour

1/2 tsp. ground cinnamon

1/4 c. brown sugar

1/4 c. butter, melted


Preheat oven to 400. Prepare 13 X 9 inch baking dish by spraying with vegetable oil spray (not olive oil). Peel potatoes and slice 1/4 inch thick. Add potatoes and water to saucepan. Cook potatoes until crisp tender, about 8-10 minutes. Drain potatoes, reserving 1.5 c. liquid. Combine sugar, flour, cinnamon, nutmeg, and salt in separate bowl. Layer potatoes in pan, sprinkling flour mixture on top of each layer. Pour reserved liquid over potato mixture. Dot with butter. In another bowl combine topping ingredients and sprinkle topping on top of potato mixture. Bake for 30-35 minutes or until top has browned.

Nutrition per serving:

Calories 190, Fat 5g, Saturated Fat 3g, Carbohydrates 34g, Fiber 4g, Protein 3g, Sodium 120mg

Original author: Barbara Hopkins MMSc RD LD

Tip of the Day

Go on a grocery field trip. Use grocery shopping to teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices.

Daily Inspiration 


Pumpkin Corn Muffins

(Serves: 12)



3/4 c. all-purpose flour

3/4 c. whole wheat flour

1 c. stone ground corn meal

1/3 c. brown sugar

4 tsp. baking powder

1/2 c. low cholesterol egg substitute

1  1/4 c. pumpkin puree, fresh or canned (or yams)

1/3 c. non-fat milk

1/4 c. vegetable oil


Preheat oven to 375 F. Spray 12 muffin cups with non-stick spray. Combine flours, cornmeal, sugar and baking powder in large bowl. Beat egg substitute, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly. Spoon batter 2/3 full into muffin cups. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.

Nutrition Facts Per Serving:

Calories 190; Fat 5g; Saturated Fat 0.5g; Carbohydrate 32g; Fiber 3g; Protein 4g; Sodium 310 mg

Connie Crawley, MS RD LD

Tip of the Day

Get more calcium! Calcium helps to strengthen bones and teeth. Did you know it’s found in more than just dairy foods? Get calcium from some leafy greens, canned fish, and soybeans!

Daily Inspiration 


Sausage-Cheddar Balls

Yield: Makes 45



1 1/4 cups all-purpose flour

1/2 teaspoon coarse salt

1/4 teaspoon ground pepper

1/2 teaspoon cayenne pepper

1 1/2 teaspoon baking powder

2 cups grated cheddar (1/2 pound)

1 pound bulk breakfast sausage

1/2  large yellow onion, grated on large holes of a box grater

3 tablespoon unsalted butter, melted


  1. Preheat oven to 400 degrees. In a large bowl, whisk together flour, salt, pepper, cayenne pepper, and baking powder. Add cheddar and toss to coat. Add sausage, onion, and butter. With your hands, mix until well combined and roll mixture into 1-inch balls. Place balls, 1/2 inch apart, on a parchment-lined baking sheet. Bake until balls are golden and cooked through, 25 minutes. Serve warm.

Reprinted from Martha Stewart

Tip of the Day

Frozen grains. Try this kitchen time saving trick: Freeze leftover cooked brown rice, bulgur, or barley and heat later as a quick side dish.

Daily Inspiration


Whole Grain Sweet Potato-Banana Muffins


(Serves: 9)


3/4 c. all-purpose flour

3/4 c. whole wheat pastry flour

1/2 c. brown sugar

2 tsp. baking powder

1/2 tsp. salt

1/2 tsp. ground cinnamon

1/2 large sweet potato, cooked, mashed (about 1/2 c.)

2 medium bananas, mashed (about 1/2 c.)

1/2 c. 1% milk

1/4 c. vegetable oil

1 large egg, beaten lightly


Preheat oven to 400 degrees. Whisk together first six ingredients (through ground cinnamon) in a large bowl, making a well in center of mixture. Combine remaining ingredients until blended. Add to dry ingredients, stirring just until moistened. Using ice cream scoop, portion batter evenly into lined muffin pans. Bake for 15 minutes. Remove from pan immediately and let cool on wire rack

Nutrition Facts per Serving:

Calories 220, Fat 7g, Saturated Fat 1g, Carbohydrate 39g, Fiber 3g, Protein 4g, Sodium 410 mg

Tip of the Day

Families who eat together eat better! Families who eat together enjoy many healthy benefits such as sharing good conversation and being better connected. Another benefit is that kids and teens eat better. They tend to eat more vegetables, fruit and milk products and less fatty foods and soda. Make it a habit to have at least three family meals together each week. Just be sure to keep that TV off. Watching television while eating together, can cancel out those healthy eating benefits.


Daily Inspiration X 2


“As your days, so shall your strength be.”

~Deuteronomy 33:25

“Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.”

~ Josh Billings

Drop Biscuits













  • 2 cups all-purpose flour
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1/4 cup shortening
  • 1 cup milk


  • Preheat oven to 450° F
  • In  large bowl with fork, mix flour, baking powder and salt
  •  With pasty blender, cut in shortening until mixture resembles coarse crumbs
  • Add milk and with fork, stir in dough until mixed thoroughly, but DO NOT knead the dough
  • Onto ungreased cookie sheet, drop heaping tablespoons of the mixture 1-inch apart
  • Bake 12 to 15 minutes until golden

Tip of the day 

Uncover a wealth of nutrients! Dairy. Besides calcium, dairy provides vitamin A and D, protein, potassium and magnesium.

Choose My Plate

Daily Inspiration 


Rejoice always; pray without ceasing; in everything give thanks; for this is God’s will for you in Christ Jesus.

~ 1 Thess. 6:16-18








Granny Smith Apple Cake




  • 3 cups all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 2 cups Granny Smith apples, diced
  • 1/4 cups pecans, chopped
  • 2 cups granulated sugar
  • 1 cup applesauce
  • 1 teaspoon vanilla extract
  • 3 large eggs
  • cooking spray


  1. Preheat oven to 350°F
  2. To prepare cake, lightly spoon flour into dry measuring cups; level with a knife
  3. Combine flour and the next four ingredients (flour through nutmeg) in a large bowl; stir with a whisk
  4. Add apples and pecans; toss gently to combine
  5. Make a well in the center of the mixture
  6. Combine sugar, applesauce, vanilla, and eggs in a bowl; beat with a mixer at medium speed until well blended
  7. Add flour to mixture
  8. Stir  until just moist
  9. Spoon batter into 13 X 9 inch pan coated with cooking spray
  10. Bake for 55 minutes

Tip of the Day 

Make a homemade dip! Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn, and season with chili powder or jalapeños.

Choose My Plate

Mini Whoopie Pies

Whoopie pies? Go for it! You’ll love this slim version of the old-school treat. They’re heart healthy and unsweetened applesauce and vegetable oil is used instead of vegetable shortening. The two-bite treats save more than 500 calories (they are ONLY 197 calories) compared with the regular bakery version, and agave nectar keeps these cakes sweet, so less sugar is needed!

Prep: 15 minutes

Cook: 10 minutes

Makes: 16 servings


1-1/2 cups all-purpose flour, spooned and leveled

2/3 cup unsweetened cocoa powder (not Dutch-processed)

1-1/2 teaspoons baking powder

1/2 teaspoon sea salt or table salt

1 cup unsweetened applesauce

1/3 cup vegetable oil

1 large egg

1/2 cup granulated sugar

1/4 cup agave nectar

1 teaspoon instant espresson powder, dissolved in 1 teaspoon warm water

1 teaspoon pure vanilla extract


2/3 cup marshmallow creme

1/4 cup (1/2 stick) unsalted butter, softened

1/2 cup powdered sugar

1/2 teaspoon pure vanilla extract


1. To make cookie: Preheat oven to 350°. In a medium bowl, combine flour and next 3 ingredients (through salt); stir well with whisk until there are no lumps. In a separate bowl, combine applesauce and next 6 ingredients (through vanilla); stir well with wisk. Fold dry ingredients into wet ingredients.

2. Using a tablespoon measure, spoon 32 cookie about 2 inches apart on 2 parchment paper-lined baking sheets. Bake, rotating pans halfway through, until the cookies are puffed and set (8-10 minutes). Let sit on hot pans 2 minutes; cook completely on wire rack.

3. To make filing: Combine marshmallow creme and butter in a medium bowl. Beat with a hand mixer at medium-high speed; gradually stir in powdered sugar, then vanilla. Beat at medium-high speed until light and fluffy, about 3 minutes. (Note: Make 3/4 cup filling.)

4. To assemble pies: Sandwich cooled cookies with 3/4 tablespoon filling.


Serving size: 1 whoopie pie

Calories 197; Fat 8g (sat 2g,  mono 2g, poly 3g); Cholesterol 21mg; Protein 2g; Carbohydrate 30g; Sugars 19g; Fiber 1g; Iron 1mg; Sodium 120mg; Calcium 12mg