NMSU ICAN Taos

ICAN's mission is to inspire New Mexico's limited resource youth and adults to make healthy food and lifestyle choices.

Operating as usual

Photos from NMSU ICAN's post 05/07/2021

Photos from NMSU ICAN's post

05/07/2021

To reduce sugar in your diet, replace a common sweet treat with fresh fruit. What is your favorite fruit or combination of fruits for making a delicious fruit salad?
#NMSUICAN

05/06/2021

Please join us Wednesday May 19, 2021 at 4:30 pm for Cook Along with ICAN! We will be making Grilled Quesadilla with Vegetables. You can join us Live on Facebook https://www.facebook.com/NMSUican
or on Zoom https://nmsu.zoom.us/j/97609533863. You can find the recipes below if you would like to cook along with us. We look forward to seeing you!
Ingredients
Nonstick cooking spray
1 medium zucchini, diced
½ broccoli head, diced
1 green pepper, diced
1 medium onion, minced
1 carrot, peeled and grated
16 (6 inch) flour tortillas
12 ounces cheese, shredded (3 cups shredded)
Salsa (optional)
Directions
1. Wash all vegetables.
2. Collect, dice, shred, and measure all ingredients before starting to
prepare the recipe.
3. Spray a large skillet with cooking spray. Add zucchini, broccoli, green pepper, onion, and carrot. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove vegetables from skillet, and put on a clean plate.
4. Spray skillet with cooking spray again, and place 1 tortilla in the skillet. Top with ½ cup vegetables and ⅓ cup cheese.
5. Place a second tortilla on top. Cook on medium low heat for 2 to 3 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
6. Use a metal turner to flip the quesadilla. Cook for another 2 to 3 minutes or until tortilla browns.
7. Repeat steps 4 through 6 to make additional quesadillas.
8. Cut each quesadilla in half or quarters, and serve hot with your favorite salsa or other toppings.
9. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

05/06/2021

Try new foods at home. Kids need many opportunities to taste a new food to “get used to it.” #NMSUICAN

[05/05/21]   Cinco de Mayo, try it today!

05/05/2021

Plan out a new walking route in your neighborhood. Post a pic of something interesting you found on your walk.
#NMSUICAN

05/04/2021

Day #2 of Walk Bike to School Week:
Jaelyn, Dason, Danyka, and Jayda are having a bike parade!

05/04/2021

Fill reusable water bottles and store them in the fridge. When you open the fridge and see cold water, you’ll be more likely to grab it.
#NMSUICAN

ICAN Recipe - Sautéed Swiss Chard and Summer Squash 05/03/2021

ICAN Recipe - Sautéed Swiss Chard and Summer Squash

ICAN Recipe - Sautéed Swiss Chard and Summer Squash NMSU ICAN and NMSU Lincoln County Cooperative Extension Service present Sautéed Swiss Chard and Summer Squash, with Marla Hiebert-Caughron.Sautéed Swiss Char...

05/03/2021

¡Únase a nosotros el miércoles 19 de mayo de 2021 a las 4:30 pm para Cook with ICAN! Estaremos haciendo Quesadilla a la Parrilla con Verduras. Puedes unirte a nosotros en vivo en Facebook https://www.facebook.com/NMSUican
o en zoom https://nmsu.zoom.us/j/97609533863. Puede encontrar las recetas a continuación si desea cocinar junto con nosotros. ¡Esperamos verte!
Ingredientes
Antiadherente en aerosol para cocinar
1 calabacín mediano cortado en cubos
½ cabeza de brócoli cortada en cubos
1 pimiento verde cortado en cubos
1 cebolla mediana picada
1 zanahoria rallada
16 tortillas (6 pulgadas) de harina
12 onzas de queso rallado (3tazas de queso rallado)
Salsa (opcional)
Preparación
1. Lavar todos los vegetales.
2. Reunir, cortar, rallar y medir todos los ingredientes antes de comenzar a preparar la receta.
3. Rociar una sartén grande con el antiadherente para cocinar. Agregar el calabacín, el brócoli, el pimiento verde, la cebolla y la zanahoria. Cocinar los vegetales a fuego mediano durante 4 o 5 minutos, revolviendo frecuentemente. Retirar los vegetales de la sartén y colocar en un plato limpio.
4. Volver a rociar la sartén con el antiadherente y colocar 1 tortilla en la sartén. Cubrir con ½ taza de vegetales y ⅓ taza de queso.
5. Colocar una segunda tortilla encima. Cocinar a fuego mediano-bajo durante 2 o 3 minutos o hasta que el queso comience a derretirse o la parte de abajo de la tortilla comience a dorarse.
6. Dar vuelta la quesadilla con una espátula de metal. Cocinar 2 o 3 minutos más o hasta que se dore la tortilla.
7. Repetir los pasos 4 al 6 para preparar más quesadillas.
8. Cortar cada quesadilla por la mitad o en cuartos y servir caliente con su salsa favorita u otros aderezos.
9. Refrigerar las sobras dentro de las 2 horas. Consumir dentro de los siguientes 3 a 5 días.

05/03/2021

Try planning your meals for the week. You will save money, enjoy foods that are in season and quite possibly get some help with meal prep! Plan for “Meatless Monday” and include foods that are on sale.
#NMSUICAN

04/30/2021

Grow a family garden. Get kids of all ages involved in meals with gardening. Start small, with a window herb box in your kitchen or a garden in your yard. #NMSUICAN

04/29/2021

Start your day with fruit at breakfast. Top cereal with your favorite seasonal fruit, add bananas or chopped apples to pancakes, or mix a spoonful or two of raisins into hot oatmeal. #NMSUICAN

04/28/2021

Are you interested in recipes, nutrition tips, and class information? Go to the ICAN website at ican.nmsu.edu to sign up for our Newsletter! #NMSUICAN

04/28/2021

Organize your kitchen. Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later. #NMSUICAN

04/27/2021

Please join us Wednesday May 19, 2021 at 4:30 pm for Cook Along with ICAN! We will be making Grilled Quesadilla with Vegetables. You can join us Live on Facebook https://www.facebook.com/NMSUican or on Zoom https://nmsu.zoom.us/j/97609533863. You can find the recipes below if you would like to cook along with us. We look forward to seeing you!

Ingredients
Nonstick cooking spray
1 medium zucchini, diced
½ broccoli head, diced
1 green pepper, diced
1 medium onion, minced
1 carrot, peeled and grated
16 (6 inch) flour tortillas
12 ounces cheese, shredded (3 cups shredded)
Salsa (optional)
Directions
1. Wash all vegetables.
2. Collect, dice, shred, and measure all ingredients before starting to
prepare the recipe.
3. Spray a large skillet with cooking spray. Add zucchini, broccoli, green pepper, onion, and carrot. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove vegetables from skillet, and put on a clean plate.
4. Spray skillet with cooking spray again, and place 1 tortilla in the skillet. Top with ½ cup vegetables and ⅓ cup cheese.
5. Place a second tortilla on top. Cook on medium low heat for 2 to 3 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
6. Use a metal turner to flip the quesadilla. Cook for another 2 to 3 minutes or until tortilla browns.
7. Repeat steps 4 through 6 to make additional quesadillas.
8. Cut each quesadilla in half or quarters, and serve hot with your favorite salsa or other toppings.
9. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

04/27/2021

¡Únase a nosotros el miércoles 19 de mayo de 2021 a las 4:30 pm para Cook with ICAN! Estaremos haciendo Quesadilla a la Parrilla con Verduras. Puedes unirte a nosotros en vivo en Facebook https://www.facebook.com/NMSUican o en zoom https://nmsu.zoom.us/j/97609533863. Puede encontrar las recetas a continuación si desea cocinar junto con nosotros. ¡Esperamos verte!

Ingredientes
Antiadherente en aerosol para cocinar
1 calabacín mediano cortado en cubos
½ cabeza de brócoli cortada en cubos
1 pimiento verde cortado en cubos
1 cebolla mediana picada
1 zanahoria rallada
16 tortillas (6 pulgadas) de harina
12 onzas de queso rallado (3tazas de queso rallado)
Salsa (opcional)

Preparación
1. Lavar todos los vegetales.
2. Reunir, cortar, rallar y medir todos los ingredientes antes de comenzar a preparar la receta.
3. Rociar una sartén grande con el antiadherente para cocinar. Agregar el calabacín, el brócoli, el pimiento verde, la cebolla y la zanahoria. Cocinar los vegetales a fuego mediano durante 4 o 5 minutos, revolviendo frecuentemente. Retirar los vegetales de la sartén y colocar en un plato limpio.
4. Volver a rociar la sartén con el antiadherente y colocar 1 tortilla en la sartén. Cubrir con ½ taza de vegetales y ⅓ taza de queso.
5. Colocar una segunda tortilla encima. Cocinar a fuego mediano-bajo durante 2 o 3 minutos o hasta que el queso comience a derretirse o la parte de abajo de la tortilla comience a dorarse.
6. Dar vuelta la quesadilla con una espátula de metal. Cocinar 2 o 3 minutos más o hasta que se dore la tortilla.
7. Repetir los pasos 4 al 6 para preparar más quesadillas.
8. Cortar cada quesadilla por la mitad o en cuartos y servir caliente con su salsa favorita u otros aderezos.
9. Refrigerar las sobras dentro de las 2 horas. Consumir dentro de los siguientes 3 a 5 días.

04/27/2021

Think outside the store. Farmers markets and farm stands can be great options for picking up fresh produce at a discount. Check out the New Mexico Farmer’s Market Association website to find your local farmer’s market or farm stand https://farmersmarketsnm.org/ #NMSUICAN

04/27/2021

Encourage kid-friendly drinks
Make water, low-fat or fat-free dairy milk, or unsweetened seltzer the go-to options for your kids. Serve 100% juice only on occasion. #NMSUICAN

04/26/2021

Think outside the store. Farmers markets and farm stands can be great options for picking up fresh produce at a discount. Check out the New Mexico Farmer’s Market Association website to find your local farmer’s market or farm stand https://farmersmarketsnm.org/ #NMSUICAN

04/23/2021

Save time, money, and calories by skipping the chip and cookie aisles. #NMSUICAN

04/21/2021

¡Únase a nosotros el miércoles 19 de mayo de 2021 a las 4:30 pm para Cook with ICAN! Estaremos haciendo Quesadilla a la Parrilla con Verduras. Puedes unirte a nosotros en vivo en Facebook https://www.facebook.com/NMSUican o en zoom https://nmsu.zoom.us/j/97609533863. Puede encontrar las recetas a continuación si desea cocinar junto con nosotros. ¡Esperamos verte!
Quesadilla con vegetales a la sartén
Ingredientes
Antiadherente en aerosol para cocinar
1 calabacín mediano cortado en cubos
½ cabeza de brócoli cortada en cubos
1 pimiento verde cortado en cubos
1 cebolla mediana picada
1 zanahoria rallada
16 tortillas (6 pulgadas) de harina
12 onzas de queso rallado (3tazas de queso rallado)
Salsa (opcional)

Preparación
1. Lavar todos los vegetales.
2. Reunir, cortar, rallar y medir todos los ingredientes antes de comenzar a preparar la receta.
3. Rociar una sartén grande con el antiadherente para cocinar. Agregar el calabacín, el brócoli, el pimiento verde, la cebolla y la zanahoria. Cocinar los vegetales a fuego mediano durante 4 o 5 minutos, revolviendo frecuentemente. Retirar los vegetales de la sartén y colocar en un plato limpio.
4. Volver a rociar la sartén con el antiadherente y colocar 1 tortilla en la sartén. Cubrir con ½ taza de vegetales y ⅓ taza de queso.
5. Colocar una segunda tortilla encima. Cocinar a fuego mediano-bajo durante 2 o 3 minutos o hasta que el queso comience a derretirse o la parte de abajo de la tortilla comience a dorarse.
6. Dar vuelta la quesadilla con una espátula de metal. Cocinar 2 o 3 minutos más o hasta que se dore la tortilla.
7. Repetir los pasos 4 al 6 para preparar más quesadillas.
8. Cortar cada quesadilla por la mitad o en cuartos y servir caliente con su salsa favorita u otros aderezos.
9. Refrigerar las sobras dentro de las 2 horas. Consumir dentro de los siguientes 3 a 5 días.

04/21/2021

Please join us Wednesday May 19, 2021 at 4:30 pm for Cook Along with ICAN! We will be making Grilled Quesadilla with Vegetables. You can join us Live on Facebook https://www.facebook.com/NMSUican or on Zoom https://nmsu.zoom.us/j/97609533863. You can find the recipes below if you would like to cook along with us. We look forward to seeing you!

Grilled Quesadilla with Vegetables
Makes: 8 servings (1 quesadilla per serving)
Preparation Time: 10 minutes
Cooking Time: 20 to 30 minutes
Ingredients
Nonstick cooking spray
1 medium zucchini, diced
½ broccoli head, diced
1 green pepper, diced
1 medium onion, minced
1 carrot, peeled and grated
16 (6 inch) flour tortillas
12 ounces cheese, shredded (3 cups shredded)
Salsa (optional)
Directions
1. Wash all vegetables.
2. Collect, dice, shred, and measure all ingredients before starting to
prepare the recipe.
3. Spray a large skillet with cooking spray. Add zucchini, broccoli, green pepper, onion, and carrot. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove vegetables from skillet, and put on a clean plate.
4. Spray skillet with cooking spray again, and place 1 tortilla in the skillet. Top with ½ cup vegetables and ⅓ cup cheese.
5. Place a second tortilla on top. Cook on medium low heat for 2 to 3 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
6. Use a metal turner to flip the quesadilla. Cook for another 2 to 3 minutes or until tortilla browns.
7. Repeat steps 4 through 6 to make additional quesadillas.
8. Cut each quesadilla in half or quarters, and serve hot with your favorite salsa or other toppings.
9. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Be creative! Add other leftover veggies or use whole grain tortillas for added fiber and nutrients.

04/21/2021

Plant Along with ICAN

Enjoy this great video!

04/21/2021

Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than whole and 2% milk. #NMSUICAN

04/20/2021

We will be hosting a LIVE Plant Along with ICAN TODAY, April 20, 2021 at 3:00pm. Nutrition Educator Marla from Lincoln County ICAN will show us how to start herbs from seed. If you would like to plant along, grab a packet of seeds (basil, parsley, and sage are good choices) potting soil and a plastic cup. We hope you can join us! Zoom https://nmsu.zoom.us/j/97400528733 or Facebook https://www.facebook.com/NMSUican

04/20/2021

Create your own dressing
Blend plain low-fat or fat-free dairy yogurt, lemon juice, and dried or fresh herbs such as basil and parsley for a salad dressing. This can also be a quick and healthy veggie dip. #NMSUICAN

04/19/2021

Did you know? Kale, mustard greens, collard greens, and cabbage are cruciferous greens, in the family Brassicaceae. The crucifer family of vegetables also includes broccoli, cauliflower, and Brussels sprouts! 🥦

04/14/2021

Please join us TODAY, Wednesday, April 14, at 4:30pm for Cook Along with ICAN! We will be making Skillet Lasagna and Cuban Salad! You can join us on Zoom https://nmsu.zoom.us/j/94312550845 or Facebook live https://www.facebook.com/NMSUican
You can find the recipes below if you would like to cook along with us. We look forward to seeing you!
PLEASE COOK NOODLES AHEAD OF TIME IF YOU ARE GOING TO COOK ALONG WITH US!
Skillet Lasagna
Makes: 8 servings (1 cup per serving)
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Ingredients
8 uncooked lasagna noodles
1 (15 ounce) carton small curd cottage cheese
½ cup grated parmesan cheese, divided in h
1 tablespoon Italian seasoning
Nonstick cooking spray
1 (24 ounce) jar tomato pasta sauce, without meat
1 (10 ounce) package of frozen spinach, thawed and squeezed dry*
8 ounces mozzarella cheese, shredded (2 cups shredded)
Directions
1. Cook the lasagna noodles according to package directions.
2. Collect, shred, and measure all ingredients before starting to prepare the recipe.
3. In a large bowl, mix the cottage cheese, ¼ cup parmesan cheese, and Italian seasoning.
4. Spray a large skillet well with cooking spray. Do not place skillet on heat until all ingredients are in skillet.
5. Spread half of the jar of sauce in the sprayed skillet.
6. Top with 4 lasagna noodles.
7. Spread half the cottage cheese mixture over the noodles.
8. Top with half the spinach.
9. Sprinkle half of the mozzarella cheese over the spinach.
10. Repeat with the remaining ingredients in this order: lasagna noodles, cottage cheese mixture, spinach, pasta sauce, and mozzarella cheese.
11. Sprinkle with the rest of the parmesan cheese (¼ cup), and cover.
12. Place skillet on the heat and turn heat on to medium low. Cook for about 20 minutes until the cheese melts and the sauce is bubbling. Remove from heat, and let stand for 5 minutes (covered) before serving.
13. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
* Thaw spinach in the refrigerator overnight or in the microwave on low power. Once thawed, wrap the spinach in a clean towel, and twist to wring out the water.
CUBAN SALAD
TOTAL TIME: 20 minutes
MAKES: four 1-cup servings
INGREDIENTS:
For the dressing:
•3 tablespoons vegetable oil
•¼ cup fresh lime juice (1 large or 2 small limes)
• 1 teaspoon of garlic, peeled and minced
•¼ teaspoon salt
•¼ teaspoon black pepper
For the salad:
•• 1 head romaine lettuce, washed, patted dry with
paper towels, and torn into bite-size pieces
•• 2 large tomatoes, diced
•• 1 red onion, finely diced
•• 6–8 radishes, thinly sliced
DIRECTIONS:
To make the dressing:
1. Put the oil, lime juice, garlic, salt, and pepper in the small bowl and mix well. Lemon juice can be used
instead of lime juice.
To make the salad:
2. Put the lettuce, tomatoes, onion, and radishes in the mixing bowl and toss to combine. White onion can be
used instead of red onion.
3. Pour the dressing over the lettuce mixture and toss. Serve right away.
4. For protein, add low-sodium canned tuna, sardines, or salmon on top of the salad.

Location

Category

Products

Free Cooking and Nutrition Classes in New Mexico

Website

ican.nmsu.edu

Address


202 Chamisa Road, Suite B
Taos, NM
87571
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