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At the Table


Our new cooking show with Star Communications has officially aired on the local channel 16! At the Table is an educational cooking show using realistic recipes with ingredients that are easy to find locally. You’ll learn how to make delicious healthy meals, the “why” behind eating nutritious foods, tips, and tricks to help you become a master chef in the kitchen, and so much more! Join us on Tuesday’s on channel 16.

Don’t get Star Channel 16 where you live?

No problem! Find each episode right here on our website.

Episode One: Intro to the Mediterranean eating pattern. The Mediterranean diet has been shown to reduce your risk for type 2 diabetes, heart disease, and related health conditions. Learn how to GO MED with these simple recipes!

Episode Two: Mediterranean eating: Change up your protein. Learn how to make delicious tacos with a secret ingredient that will help make them more nutritious!

Episode Three: Mediterranean eating: Swap your fats. Find out some healthy options to replace saturated fats, and improve your cholesterol!

Episode Four: Mediterranean eating: Increase your fruits and vegetables. A diet high in fruits and vegetables has been shown to lower weight and improve cardiovascular health, along with protecting against chronic disease. Try these tasty recipes to up your intake!

Episode Five: Mediterranean eating: Up your whole grains.  Sydney discusses whole grains versus refined grains and why whole grains should be your go-to! Learn how to make a tasty snack or appetizer for the family, and switch up your Chicken Fried Rice to be a little healthier.

Episode Six: Mediterranean eating: Rethink your sweets. A high-sugar diet has several negative health impacts. Learn how to cut your sugar in these tasty breakfast recipes.

Episode Seven: Summer Series: Episode 1. Looking for a fresh and satisfying summer meal? Try out these delicious fish tacos from one of cookbooks offered through N.C. Cooperative Extension programs.

Episode Eight: Summer Series: Episode 2. Need a healthy dish to take to a friend or family gathering? Taking a healthy dish to an event ensures you have something nutritious to eat while you are there. Learn how to make a quick and easy fruit dip and Sydney’s favorite Bruschetta on today’s episode.

Episode Nine: Summer Series: Episode 3. It’s summer! Crank up the grill and use up that garden bounty. Learn how to make tasty grilled veggies, citrus marinated chicken, and, Sydney’s favorite, baked okra – a delicious and healthy way to use up all that fresh okra!

Episode Ten: Summer Series: Episode 4. When it’s this hot outside, sometimes you just need a light, refreshing meal to cool you off. Try out this summer salad with grilled salmon! This salad is a great way to use up any leftover veggies you have in your fridge, and incorporates fresh herbs and fresh peaches to really satisfy your taste buds.

Episode Eleven: Cheesy Chicken Artichoke Risotto & Med House Salad. Is your InstantPot still in the box? Learn how easy it can be to use an electric pressure cooker with this heart healthy recipe.

Episode Twelve: Whole Wheat Pasta with Pesto & Vegetables. Craving pasta? Learn how to incorporate a variety of vegetables into one quick and simple meal that your friends and family will love.

Episode Thirteen: Hurricane Prep Meals. Hurricane season is upon us which can mean limited meal options for you and your family. Learn some hurricane preparation tips, including foods to have on hand, when and what to throw out after a storm, and some great disaster preparedness resources from NC State University.

Episode Fourteen: All About Beans. Got beans? Beans are a great way to increase fiber in the diet and help to provide a feeling of fullness or satiety. They are also known for their heart health benefits since they are loaded with several vitamins and minerals and can help improve blood cholesterol. Join Sydney in today’s episode as we add beans to some of our favorite foods, like spaghetti and burgers.

Episode Fifteen: Burrito Bowl and Roasted Butternut Squash. Looking for a new vegetable to try? Butternut squash is the perfect savory vegetable that you will want to add to your grocery list! Sydney will show you how easy it can be to cook this tasty squash we don’t eat enough of.

Episode Sixteen: Back to School. Several school systems around the state have transitioned to our younger youth returning back to school at least a few times a week. This means not only are children trying to get back into a morning routine but parents are too! Try out these healthy breakfast recipes that are quick, tasty, and versatile to help your family start the day off right.

Episode Seventeen: Fall Into Cooking – All Things Pumpkin. Pumpkin pie, pumpkin bread, pumpkin muffins, pumpkin coffee, pumpkin chips (?) – it is fall after all which means everything has transitioned to being pumpkin flavored. But how healthy are all of these “pumpkin flavored” things? The majority of the time, pumpkin flavored foods contain loads of sugar, and very little actual pumpkin. Pumpkin itself is a healthy vegetable that is low in calories and high in nutrients! Try out these tasty pumpkin recipes that will help fuel your pumpkin obsession.

Episode Eighteen: Fall Into Cooking – Ground Turkey & Kale Soup. Fall is here which means it’s soup season! Soup is an excellent way to get in lots of veggies, use up what you have in the refrigerator or garden, and feed your whole family with little effort. You’ll want to add this recipe into your fall/winter meal rotation!

Episode Nineteen: All Things Sweet Potatoes: Did you know the sweet potato is North Carolina’s state vegetable? We have an abundance of sweet potatoes in our state. Try out these creative ways to enjoy sweet potatoes this fall!

Episode Twenty: Make Ahead Dish for the Holidays: Are you traveling this holiday season or want to get some of those dishes out of the way so you spend less time cooking on Thanksgiving Day? Try these tasty make-ahead holiday side dishes this Thanksgiving! Check out these resources from today’s video – Basic Holiday Food Safety and Holiday Gatherings and Potlucks.

Episode Twenty-One: Airing November 24th. What to do with those Thanksgiving Leftovers? Try out these tasty recipes when you get tired of eating leftovers. These are easy to make and give you a completely different flavor using the traditional Thanksgiving meal foods.

Episode Twenty-Two: Airing December 1st. Not Your Traditional Chili: Cooler weather calls for warm foods. Chilis and soups are my favorite this time of year because there are so many varieties! If you need a spin on your traditional chili recipes, give these two a go – they won’t disappoint!

Episode Twenty-Three: Airing December 8th. Fixing that Sweet Tooth: The holidays are surrounded with sweet treats everywhere you go. It’s absolutely okay to enjoy these foods during the holidays, we don’t get them often! Learn these tips and trick to be mindful this holiday season, and when you’re craving sweets at home, try these recipes to help keep you satisfied.

Episode Twenty-Four: Airing December 15th. Too Busy for Breakfast? During the holiday season we tend to stay busy preparing foods and keeping on the go. Here are a few breakfast recipes you can make for the week that are easy to reheat and sure to satisfy you until lunch time!

Episode Twenty-Five: Airing December 22nd. Holiday Appetizers: Need some tasty treats to take to your next holiday gathering? Try out these two holiday apps that are sure to be a crowd pleaser. (Psst, they’re pretty good for you too!)

Episode Twenty-Six: Airing December 29th. HAPPY NEW YEAR! In the south, we have a traditional New Year’s Day meal we like to eat to bring us good fortune for the rest of the year. Try out these tasty recipes to get that meal on the table fast, but leave you licking your fingers for more!