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At the Table is an educational cooking show produced by 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. This show is a partnership with Star Communications, sponsored in part by United Way of Sampson County.
Don’t get Star Channel 16 where you live?
No problem! Find each episode right here on our website. You can also subscribe to Star Communications on YouTube to get notifications each time a new episode airs.
October 24, 2023: SpOoOky Halloween Foods. Halloween is right around the corner! Today Sydney has two spooky recipes for you to make for your Halloween party, or your pre-trick-or-treat dinner. Both recipes are versatile and filling, providing some great benefits to keep you satisfied during your haunted adventure.
Recipes: Witches Brew Stew and Monster Wraps
October 10, 2023: Happy Fall! The weather is cooling down and Sydney’s favorite foods are popping up in the grocery store. Join her today to make two delicious “fall” recipes. While the ingredients are almost identical, these two recipes have completely different flavors! See how you can change up your favorite foods by simply changing the temperature, seasonings, or what you pair with them.
Recipes: Fall Harvest Bowl with Maple Sage Dressing and Fall In a Bowl
September 12, 2023: Foundations of Flavor. Today Sydney discusses the different components that affect the flavor of food : Taste, Aroma, and Mouthfeel. We dive deeper into the five tastes, as well as learn some cooking techniques that can affect the flavor of any dish.
Recipes: Egg Roll in a Bowl, Seared Green Beans with Soy Ginger Sauce, and Rosemary Chili Almonds
August 22, 2023: Starting Solids with Baby. Introducing food for the first time to baby can be very overwhelming. From how to balance milk (breast or formula) with food, when to serve the top allergen foods, and what foods to start with – we discuss it all in today’s episode! Join in to learn what the latest recommendations are when it comes to infant feeding.
Recipes: Banana Oatmeal Pancakes and Simple Beef Patties
August 8, 2023:Happy National Breastfeeding Month! This month we are cooking with our NC State University Nutrition and Extension Specialist, Dr. April Fogleman. Dr. Fogleman is an International Board Certified Lactation Consultant and Registered Dietitian. In this episode, we discuss the benefits of breastfeeding, how to support a person breastfeeding, and important nutrients to consume when breastfeeding.
June 27, 2023 Kid-Friendly Snacks. Today we are joined again by Dr. Stage to talk all about elementary aged children, common health behaviors amongst this age group, and what you can do as a parent or guardian to improve eating habits. We also chat about age-appropriate tasks for kids to help you cook in the kitchen!
Recipes: Fruit Salsa with Cinnamon Chips and Homemade Mini Pizzas
June 13, 2023 Picky Eating.Do you have a little one who struggles with picky eating? Today, Dr. Virginia Stage, NCSU Nutrition Education & Behavior Specialist, joins Sydney to chat all about eating habits for young children. We discuss what is normal for this age group, strategies to address picky eating, and create two kid-friendly recipes.
Recipes: Baked Chicken Meatballs, Creamy Carrot Pasta, and Broccoli Cheddar Bites
May 23, 2023 A Thai Twist on Mediterranean. On today’s show, Sydney showcases a tasty recipe from MedInsteadofMeds.com. By using hearts of palm instead of rice noodles, we’re able to pump up the nutrient profile in this Pad Thai recipe. Join us to learn more about the health benefits of hearts of palm and tips to get more veggies in your diet.
Recipe: Pad Thai Inspired Hearts of Palm Noodles
May 11, 2023: SuperGrain, Quinoa. In honor of National Mediterranean Diet Month, we’re going to talk about one of Sydney’s favorite whole grains. Quinoa, which typically has a bit of a nutty flavor, can be used in a variety of dishes. Today Sydney shows you how it can even be used for breakfast. Learn about the health benefits of this superfood along with other tips on how to go “Med.” Recipe: Spinach Mushroom Quinoa Skillet and Sydney’s Go-To Breakfast Quinoa
April 25, 2023: Sheet Pan Dinner: We’re on a roll with the sheet pan meals! Today’s show features two more sheet pan recipes, one for dinner, and one for dessert. These were both a favorite amongst Sydney’s household, and we hope they’ll become a favorite amongst yours too! Recipe: Hoisin Siracha Sheet-Pan Chicken
April 11, 2023: Quick Healthy Meals: Spring is in the air, which also brings upon busy weeknights and weekends. Sydney shows you a simple, healthy recipe you could make at home for a busy weeknight. She also talks about tips and tricks to help “prep” meals ahead of time. This dish was a hit amongst our STAR Production team! Recipe: Sheet Pan Caprese Gnocchi
March 28, 2023: Ethnic Fruits : In honor of National Nutrition Month we hosted our Farmworker Educator, Olivia Anotonio, to teach us about fruits and vegetables from Mexico. Olivia shows us how to cut papaya, guava, and prickly pear fruit (Tuna). We hope this will help you expand your fruit options with fun new fruits to try at home! Recipe: Mexican Corn Soup and Papaya Smoothie
Episode Eighty-Eight: Spin Dip for the Holidays: Looking for a tasty recipe to bring to your next holiday gathering? Spinach dip is a popular dish that is quick and easy to make, and requires only a few ingredients. We’ll also chat about a fun way to use up that leftover spinach dip!
Recipe: Hot Spinach and Artichoke Dip
Episode Eighty-Seven: All About Broccoli – Today’s episode we talk all about a popular cold crop, broccoli! While we don’t grow a ton of broccoli in Sampson county, it is still a popular affordable vegetable during the cooler months. It can also be found in the frozen section of your grocery store year round. Join us as we make two delicious recipes that feature this cruciferous vegetable.
Recipe: Broccoli Cheddar Casserole and Simple Mushroom Broccoli Stir Fry Noodles (both recipes from Budget Bytes.com)
Episode Eighty-Seven: Easy Grilled Salmon Rice Bowls – Summer time calls for time outside, and what better way to get the family outdoors than grilled food! Today we are making a meal that you can load up everything on the grill together for a quick and easy dinner! We also discuss ways to switch this up to go with your weekly meal planning.
Recipe: Grilled Salmon Rice Bowls
Episode Eighty-Four: It’s National Dairy Month! Today we’ll talk all about the health benefits of dairy, why you should choose to include dairy in your diet (if you don’t have an intolerance of course) and we’ll make a delicious recipe that includes dairy and tastes like a bowl full of comfort!
Recipe: Med Instead of Meds Seafood Chowder
Episode Eighty – Three: Kitchen Dump Meal: Strapped for time or forgot to plan? We have you covered! Today Sydney walks you through the process of making a “dump” meal where you use items from your pantry, refrigerator, and freezer to make a delicious homemade meal. Try these simple steps when you forget to plan, don’t feel like grocery shopping, or just need to use up the food you have in your home!
Episode Eighty – Two: Seafood: Today we are joined by Tyndall’s Seafood owner, Kyle Hunter, to talk all about seafood. Kyle shows us how to fillet a fish, discusses the seafood available at his local store, how seafood is caught, and so much more! Kyle has so much knowledge to share; we look forward to having him on again in the future to share more! You can stop by and visit Kyle and his team at Tyndall’s Seafood in Clinton at 108 Southeast Blvd, Clinton.
Episode Seventy-Nine: How to Cut Up A Whole Chicken: With meat prices increasing, we want to help you save some money by purchasing a whole chicken. Kelly Tyndall joins us today to show us just how simple it is to chop one up yourself. We also make a delicious one pan meal using the chicken breast.
Recipe: One-Pan Pineapple Chicken
Episode Seventy-Eight: Basic Bread Baking: In February, Lenoir County Cooperative Extension hosted a bread baking workshop with culinary artist, Seraphim Smith. We are fortunate that they both joined us for today’s episode! Seraphim shows us how easy it is to make your own bread by using just 6 simple ingredients. Since availability of certain items at the grocery store has become unpredictable, making your own bread may become something you’ll want to practice at home. We promise you won’t regret the smell in your home afterwards, or the taste of warm bread fresh out of the oven!
Recipe & Bread Resources from Seraphim: Basic Bread Class
Interested in Seraphim teaching your work group, club or church? Contact him at firstname.lastname@example.org.
Episode Seventy-Seven: Sweet Potatoes for Breakfast: Vegetables can be difficult to get in for breakfast, but our recipe today is loaded with them! This one pan meal will fill you up and have you ready for your day. Modify a few of the ingredients and you could enjoy this for dinner as a fried rice recipe.
Recipe: Breakfast Fried Sweet Potato Rice
Episode Seventy-Four: Lasagna Soup:With so much cold weather this year, you might be craving something to warm you up. This recipe is a delicious option that can be made in the crockpot or the electric pressure cooker. Tune in to learn how to make this recipe a bit healthier for American Heart Month, while also maintaining the savory flavor. This would also be delicious with spinach added for some extra veggies!
Recipe: Creamy Crockpot Lasagna Soup
Episode Seventy-Three: Ethnic Cooking, Part 6, Hmong: I absolutely loved learning about Hmong culture from Der Holcomb, Family & Consumer Sciences Agent in Alexander County. Hmong are an indigenous people living traditionally in isolated mountain villages throughout Southeast Asia. They pick-up recipes from a variety of cultures due to their nomadic lifestyle. Today Der brings us a tasty Vietnamese recipe that is fresh, filled with vegetables, and versatile, so it is an excellent recipe for the New Year! If you have a resolution to eat more fruits and vegetables, this would be an excellent recipe for you!
Recipes: Summer Rolls with Sweet Peanut Sauce and Spicy Dipping Sauce
Episode Seventy-Two: Ethnic Cooking, Part 5, Puerto Rican: Looking for a recipe that feels like 80°F, surrounded by coconut trees, a nice ocean breeze and sand between your toes? Ivelisse Colon, Family & Consumer Sciences Agent in Orange County, takes us there with her tembleque recipe! We talk all about her family’s holiday traditions, food in Puerto Rico, and different cooking techniques she grew up using.
Recipes: Tembleque and Tortilla Espanola
Episode Seventy-One: Family Traditions, Part 2: When I asked Denise if she had any family recipes or traditions, she immediately said “Fish Stew!” Denise McIntyre, one of our 4-H program assistants, joins us again to make a recipe made often by her Grandma during the winter months. She tells us all about the tradition around making this stew, and how just the smell of this stew brings back those memories!
Recipe: Fish Stew
Episode Seventy: Ethnic Cooking, Part 4, Russian: Do you love meat and potatoes? So do we! Katya Yakovleva, a registered nurse from WakeMed, joins us today to make a delicious recipe that has been passed down in her family for generations. Katya tells us all about growing up in Russia, her holiday family traditions, and the foods enjoyed in different republics (think Eastern BBQ vs Western BBQ). Enjoy!
Recipes: Roasted Pork and Potatoes
Episode Sixty-Nine: Ethnic Cooking, Part 3, Chinese: We are joined by Karen Tsang, a registered nurse from WakeMed, who will teach us one of her favorite Chinese recipes she loves to make for her family. This recipe includes a simple marinade and simple sauce that you can use with a variety of dishes!
Recipe: Chinese Stir Fry
Episode Sixty-Eight: Family Traditions, Part 1: Do you have a food that your family makes on special occasions? Today we’re making two tasty family recipes our families make during the holidays! Denise McIntyre, our Substance Abuse Prevention Program Assistant, joins Sydney to make her family’s sweet potato pudding, a great side dish or dessert for your Thanksgiving meal! We also try out Sydney’s blueberry bread, a modified version of her family’s holiday dessert bread.
Recipes: Sweet Potato Pudding and Blueberry Bread
Episode Sixty-Seven:Ethnic Cooking, Part 2, Mexican: Michelle joins us again today to show us a delicious one-plate meal. Join us for tasty tostadas, an easy and quick Mexican recipe for your family!
Episode Sixty-Six: Ethnic Cooking, Part 1, Mexican: Join us for our next series featuring ethnic food traditions! Today we are joined by Michelle Estrada, FCS Agent in Wayne County, who will show us some of her favorite Mexican recipes. Enjoy learning all about Michelle’s culture; we sure did!
Recipes: Pico De Gallo and Guacamole
Episode Sixty-Five: It’s Oatmeal Day! October 29th is Oatmeal day, so of course we are here to talk all about the different types of oatmeal and ways you can use it in cooking. We’ll be focusing on dessert today using two different recipes.
Recipes: Apple Crumb Dessert and Pumpkin Pie Baked Oats
Episode Sixty-Four: Cast Iron Cooking. Do you have an old hand-me-down cast iron that needs a little love? Today we talk all about how to use, care for, and store your cast iron skillet. It may seem intimidating at first, but it’s actually fairly easy and cast iron is durable and versatile! With just a little maintenance, your cast iron can last a lifetime!
Recipes: Cheesy Chicken Enchilada Skillet with Homemade Enchilada Sauce
Episode Sixty-Three: Butternut Squash Soup 3-Ways. As the air cools off, our cravings for something warm kick in. Try out three delicious ways to satisfy those cravings with butternut squash or pumpkin! These hearty soups are loaded with flavor and can be customized based on what you’re in the mood for.
Recipes: Chipotle Spiced Pumpkin Soup
Episode Fifty-Five: SAVE– Do you often wonder if you can feed your family healthy foods on a budget? Many families think eating healthy is expensive. We’ll talk today about unit pricing, fresh vs canned or frozen options, and much more! Who doesn’t like to save a little cash?
Recipes: Ground Turkey Skillet Dinner and Carrot Cake Bites
Episode Fifty-Three: PLAN – Trying to eat healthy or just eat more meals at home? Well planning makes it happen! This is the most important key for cooking smart. If you don’t plan, you will probably not have the foods you need to cook your meals which leads to frustration and meals out. Check out this week’s episode on planning tips to help you have a successful week!
Recipes: Beef Stir Fry
Episode Fifty: Fats – 9/10 people are still scared of consuming fat, even though we know some of the healthiest foods for us contain it. Today we’ll talk all about unsaturated and saturated fats, and make two delicious recipes to help keep your cholesterol HAPPY!
Episode Forty-Nine: Carbs – Carbohydrates get a bad rap these days, however they provide a lot of benefits to your body! As your body’s preferred fuel source, they provide fiber and many carbs also contain important vitamins and minerals for your body. Learn all about why you shouldn’t avoid carbs in today’s lesson!
Recipes: Watermelon Salad with Feta and Basil
Episode Forty-Eight: Protein – Let’s talk about those macronutrients! We will dive into the 3 macronutrients over the next few weeks. This week is all about protein – why it’s important, healthy sources, and of course a healthy recipe loaded with it.
Recipes: Lentils with Cumin Vinaigrette and Grilled Tuna
Episode Forty-Six: Garden to Table – Today we’re joined by Sampson County Extension Master Food Volunteer, Dempsey Craig, as he walks us through the garden to teach us how to harvest fresh vegetables. Then stay tuned to see what delicious meal we turn them into!
Recipes: Lillie’s Fresh and Healthy Taco Salad
Episode Forty-Five:Make it Med – Maybe you have decided you really want to try out the Mediterranean Diet, but are still hesitant to fully “go Med” because it means giving up some of your favorite foods. Fortunately, that doesn’t have to be the case! There are simple flips we can make to help a dish align with the Mediterranean Diet eating pattern. Today we are going to make two of my favorite foods, but we’ll be making them Med!
Recipes: Lillies Chicken Parm One Pan Bake and Cassidy’s Black Bean Brownies
Episode Forty-Four: Heart Healthy Fats. Unsure what the difference is between saturated fats and unsaturated fats? Want to know more about why we limit certain fats? Join us today as we talk all about different types of dietary fats, how they can affect our heart, and swaps to make to help keep your heart healthy!
Recipes: Lunch Wrap and Kachumber Salad
Episode Forty-Three:Eat More Fruits and Vegetables. There can be a lot of misinformation and confusion about nutrition. However, eating more fruits and vegetables is one thing that most all dietary patterns, nutrition experts, and medical professionals can agree upon. This is because there is so much evidence to support the benefits of a diet heavy in fruits and vegetables. Join us as we make two tasty recipes that incorporate fruits and vegetables!
Recipes: Lillies Spring Spaghetti Squash Skillet and Oatmeal Breakfast Bars
Episode Forty-Two: Why Med? You may be wondering, “why does the N.C. Cooperative Extension promote the Mediterranean Diet over other diets?” Well in this episode we dive into the “why” behind going Med as we move into National Mediterranean Diet month.
Recipes: Quinoa Summer Salad
Episode Forty-One:Lightened up dinner – The best thing about warm weather is being able to do more things outdoors! As wonderful as the fresh air and sunshine is, after a hot day outside a lightened up dinner is a must. Try out this roasted carrot salad and crispy oven-baked pork chop. You’ll want to add this salad to your go-to summer recipes!
Recipes: Roasted Carrot Salad and Crispy Oven-Baked Pork Chops
Episode Forty: Chicken& Mushroom Shepherd’s Pie – I love finding a way to make recipes healthier. Although there are many variations of Shepherd’s Pie, the traditional ingredients include ground meat, gravy, and mashed potatoes. While those ingredients aren’t necessarily a bad choice, we can make them healthier by choosing leaner meats, low-fat milk in our gravy, and using olive oil instead of butter in our mashed potatoes. Don’t worry, this dish doesn’t skimp on flavor and will leave you completely satisfied!
Recipe: Chicken & Mushroom Shepherd’s Pie, Homemade Chicken Broth
Episode Thirty-Nine: Food Safety – Food safety is a big part of what we teach at N.C. Cooperative Extension. It not only fits into the realm of healthy eating and cooking, but it is also an important topic amongst disaster preparedness and cleanup. What does our mind go to when we think of foodborne illness? Cookie dough? Raw chicken? Salmonella? We’ll talk about how to keep your food and family safe when cooking in the kitchen.
Recipes: Roasted Chicken with Potatoes, Onions, and Carrots
Episode Thirty-Eight: Eating Well for Mental Health– It is often we think of healthy eating for our physical health, but it’s also important for our brain health as well. When we’re not feeling our best mentally, we may have symptoms such as being over tired, mood swings or depression, or inability to focus. Not only is feeding our body important, but so is feeding our brain (in many other ways than just the food we eat). Today we talk about foods that will help to give your brain energy, as well as tips on how to take a brain-break.
Recipes: Salmon Patties and Quinoa Strawberry Salad
Episode Thirty-Seven: Eating on a Budget – In many of our Family & Consumer Sciences programs, including our Expanded Food and Nutrition Education Program (EFNEP), we provide tips on how to stretch your food dollars while also providing healthy meals. Try out this simple trick to help those meals stretch further!
Recipes: Mushroom Beef Burgers and Vegetable Jambalaya
Episode Thirty-Five: Time to get sloppy!I am finally sharing one of my all time favorite recipes from my favorite blogger, Lillie Eats and Tells. The Sloppy Joe Skillet has become a staple in my house. You would never guess it’s loaded with veggies, uses ground turkey in place of beef, and takes your Sloppy Joe to the next level!
Recipe: Lillie’s Sloppy Joe Skillet
Episode Thirty-One: P I Z Z A! My all time favorite food. Can this fit into a healthy diet? YES! Not only can the traditional pizza varieties fit (think portion control, upping veggie toppings, etc.), but we also have two healthy swaps for you to make at home, so you can still have your pizza pie and eat it too!
Recipes: Med Instead of Meds Cauliflower Pizza Crust and Sydney’s Personal Pizzas
Episode Thirty:Craving a little taste of home? Meatloaf has been a staple in American kitchens since the 19th century. Many traditional recipes contain sugar (think ketchup) and limited veggies. Try this swap from our Cook Smart, Eat Smart program that has been a hit since the program began! I also threw in a quick soup recipe that is perfect for those spur of the moment dinners.
Recipes: Mini Meatloaves and 15 Minute Soup
Episode Twenty-Nine:Healthy Swaps– Trying to eat healthy but craving some of your not so healthy favorites? Our next series is focused on healthy swaps you can make at home. Try out these Tuna Burgers and Sweet Potato Fries that are sure to please your taste buds!
Recipes: Cassidy’s Sweet Potato Fries and Tuna Burgers
Episode Twenty-Eight: Portion Distortion! We live in a world where we expect cookies the size of our palm and steaks the size of our plate! Learn how to be mindful about portion sizes, which can have a positive effect on your wallet and your waistband. Today’s recipe is a new one from Medinsteadofmeds.com!
Recipes: Mediterranean Bowl
Episode Twenty-Seven:Dieting for the New Year? Ditch the fad diets and learn about a healthy, realistic way to eat that you can maintain for the remainder of the year (and beyond)! Sydney shows you a healthy Sesame Ginger Salmon Salad from Lauren Lane that checks all of the boxes.
Recipes: Lauren Lane’s Sesame Ginger Salmon Salad
Episode Twenty-Three: 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.
Recipes: Chocolate Chip Oatmeal Cookies and Microwave Baked Apples
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!
Recipes: Ground Turkey and Kale Soup
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.
Recipes: Turkey Pumpkin White Bean Chili and Healthy Pumpkin Muffins
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.
Recipes: Easy Egg Roll Ups, Overnight Oats, and Simple Rice Cake Snacks
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.
Recipes: Whole Wheat Pasta with Beans & Greens and Quinoa Pinto Bean Burgers
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.
Recipes: Rainbow Veggie, Peach and Basil Salad with Marinated Salmon
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.
Recipes: Sydney’s Bruschetta and Healthy Fruit Dip