Eat Smart Idaho - University of Idaho Extension

The holiday season is here!

It’s a time for celebration, connection, and gathering with loved ones, but it can also bring added stress, especially around food.

Mindful eating is a powerful tool to help reduce food-related stress. It encourages awareness of your thoughts, feelings, and senses around eating without judgment. By slowing down and tuning in, you can feel more connected to your body and enjoy your meals with intention.

Thanksgiving is just around the corner!
Planning to cook this year? Keep your loved ones safe and healthy by following these simple food safety tips:

🧼 Wash your hands with soap and water for at least 20 seconds—before, during, and after handling food (especially raw meat!).
🔪 Use separate cutting boards and utensils for raw meats and ready-to-eat foods like fruits and veggies.
🧊 Thaw your turkey safely in the fridge (24 hrs per 4–5 lbs) or in a cold water bath—then cook immediately.
🌡️ Use a food thermometer to make sure your turkey reaches a temperature of 165°F before serving.

Safe cooking = happy feasting!

So far, we’ve passed out the equivalent of 140 meals to SNAP recipients who haven’t received benefits, or who only received partial benefits. We thought this might be a short term thing but it doesn’t look like it. We will continue as long as there are hungry people! Tell those who might need this - a food item, a treat and a drink for each person. The best part is seeing families who haven’t been able to eat out in years be able to sit, rest, and enjoy each other.

Did you catch last week’s recipe?
You may have noticed a surprise star ingredient... BEANS!

From chickpeas to black beans to red, white, kidney, pinto, cannellini, and more — beans are nutrition powerhouses! These mighty beans work hard to support healthy digestion and provide a great source of protein, fiber, and minerals.

Beans can also be a great budget-friendly substitute for meat in a variety of dishes. Consider trying them in tacos, soups, chilis, rice bowls, homemade veggie burgers, and even salads. Don't be afraid to get creative!

Looking for a new nutritious dessert, snack, or even breakfast idea?
Give these Chickpea Blondies a try!

They feature an unexpected nutrition powerhouse: BEANS! Yep — chickpeas make these blondies fiber-packed and satisfying, without sacrificing flavor.

👉 Note: The texture is a bit doughier than a typical blondie, but the taste is seriously delicious!

Grab the full recipe here or see below:
🔗 https://eatsmartidahointhekitchen.com/2022/08/11/chickpea-blondies/

Ingredients:
3 medium ripe bananas
3/4 cup oats
1 1/2 cups chickpeas cooked (if using canned rinse and drain thoroughly)
1/3 cup raisins (optional)
1/2 cup sweet potato cooked and mashed (or applesauce or pumpkin)
4 tablespoons nut or seed butter of choice
1/2 cup milk or unsweetened plant-based milk
1/2 teaspoon baking powder
1 teaspoon cinnamon

Directions:
1. Preheat oven to 360°F.
2. Soak raisins in hot water for at least 10 minutes, then drain and set aside. (optional ingredient)
3. In a food processor or blender, grind oats into a flour.
4. Add remaining ingredients and blend until smooth.
5. Pour batter into an 8 x 8 inch baking pan.
6. Bake for about 35 minutes or until fully cooked and golden.
*Store in the refrigerator in a sealed container.

Perfect for meal prepping, lunchboxes, or just a cozy fall treat.

Did you know that an estimated 5-8% of children in the US have a diagnosed food allergy?

For these children, Halloween can be particularly challenging and even dangerous. Many Halloween treats contain common allergens such as peanuts, tree nuts, milk, and egg.

Here are some tips to make Halloween more inclusive and safe for kids with food allergies.

1️⃣ Consider offering non-food options for trick-or-treaters. Ideas include stickers, pens, pencils, mini notepads, bubbles, glowsticks, or other small toys.
2️⃣ If you plan on serving regular treats and allergen-free options, make sure to serve these in separate bowls and avoid cross-contamination when preparing the items.
3️⃣ Consider participating in the Teal Pumpkin Project to learn more about making Halloween safe for those with food allergies. You can register your address and use fliers or a teal container to let community members know that your house has allergen-friendly options.

Learn more by visiting:
🔗 https://www.foodallergy.org/our-initiatives/awareness-campaigns/teal-pumpkin-project

🎃👻 Spooky & Sweet Halloween Treats! 👻🎃

Looking for a fun, festive, and healthy snack to make with your kids this Halloween?

Try these Banana Yogurt Ghosts and Apple Yogurt Pumpkins! They’re spooky, tasty, and super easy to make together.

Ingredients:
Bananas
Apples
Yogurt (any kind you like!)
Dark chocolate chips
Orange food coloring
Popsicle sticks
Optional decorations: Cereal, shredded coconut, raisins, melted chocolate, caramel — get creative!

Directions:
1. Wash hands with soap and water
2. Cut bananas in half, then slice each half lengthwise to get long, flat pieces.
3. Slice apples in rounds.
4. Add popsicle sticks to each fruit slice.
5. Freeze fruit for 20–30 minutes until firm.
6. Dip slices in yogurt. (Add orange food coloring for the pumpkin apples!)
7. Decorate with chocolate chips, melted chocolate, cereal, coconut, or your favorite toppings.
8. Place on parchment or wax paper and freeze for at least 1 hour.
9. Enjoy your spooky snacks!

Have a favorite Halloween recipe? Share it in the comments — we’d love to see what you’re making this season!

🍽️ People Behind the Plate: Faces of Eat Smart Idaho
Join us as we continue to introduce the amazing individuals helping to create a healthier Idaho, one plate at a time.

Meet Jessica Hansen, one of Eat Smart Idaho's Nutrition Instructors!

How long have you been working at ESI?
"A little over 5 years."

What is your favorite food or recipe?
"I love seafood- smoked salmon and fresh sushi are at the top of my list. "

What is your favorite summer activity or form of exercise?
"Hiking around with my pup and playing in the water! Paddleboarding especially. "

What do you enjoy most about working for ESI/doing what you do?
"Seeing participants, especially children, excited about healthy recipes, including helping to make them and enjoying the taste!"

Follow along as we continue to spotlight the passionate people behind Eat Smart Idaho. 🍏

🧠 October 10th is World Mental Health Day
A day to raise awareness and inspire action for better mental health worldwide.

You probably know that your diet can impact your physical health, but did you know that research also supports a link between what you eat and your mental health?

Recent studies suggest that following a Mediterranean Diet may have a positive impact on depression and depressive symptoms. This diet is notably higher in vegetables, legumes, fruits, whole grains, nuts, seeds, olive oil, and fish.

While the evidence is growing, continued research is needed to fully understand how diet can best support mental health.

📚 Citation:
Staudacher HM, Teasdale S, Cowan C, Opie R, Jacka FN, Rocks T. Diet interventions for depression: Review and recommendations for practice. Aust N Z J Psychiatry. 2025;59(2):115-127. doi:10.1177/00048674241289010

Every season offers its own unique and delicious produce options! Take advantage of what is fresh this fall.

🎃 Pumpkin
🥬 Kale
🍐 Pears
🍎 Apples
🧄 Garlic
🍂 Rutabaga
🍂 Cranberries
and more!

Looking for a cozy fall treat? Don’t miss the Pear Apple Crisp from our last post! It's the perfect way to enjoy some of these seasonal favorites.

✨ What’s your go-to fall recipe using these ingredients? Share it with us in the comments below!

It's the first week of autumn! What better way to celebrate than with a warm, homemade Apple Pear Fruit Crisp?

Sweet (or tart!) apples, juicy pears, and a crunchy oat topping come together in this simple, cozy dessert perfect for cooler weather.

👉 Grab the full recipe here: https://eatsmartidahointhekitchen.com/2023/11/09/apple-pear-fruit-crisp/

Let us know your favorite fall dessert in the comments!

Ingredients:
2 cups apples
2 cups pears
1/3 cup brown sugar
1/2 cup whole wheat flour
1/2 cup old Fashioned Oats
1/3 cup butter
1 tsp cinnamon

Directions:
1. Wash hands with soap and water.
2. Preheat oven to 375 degrees F.
3. Lightly grease an 8x8-inch baking dish.
4. Wash apples and pears in room temperature running water. Core and dice or slice apples and pears. Arrange fruit in the baking dish.
5. Mix remaining ingredients in a mixing bowl and sprinkle over fruit.
6. Bake until topping is golden brown and fruit is tender, about 30 minutes.
7. Refrigerate leftovers within 2 hours.

Fact or Fiction? Let’s Talk Nutrition Myths.

There’s a lot of nutrition noise out there, and it can be hard to know what is true.

Swipe through to uncover the truth behind 3 common nutrition myths.