Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Susan Quamme Wehlander, M.Ed., Family Science Specialist

EAT

Spring often means celebrations as the weather warms. You might move meals outdoors. How can you enjoy the times while providing nutritious options without breaking your bank account?

Aim for at least three food groups on the menu.

• Choose colorful fruits and vegetables in season.
• Include lean proteins, such as lean ground beef, chicken or beans.
• Choose lower-fat dairy options in dips. One cup of nonfat yogurt is a healthier swap for one cup of mayonnaise. In baked goods such as muffins or brownies, substitute ¼ cup oil plus ¼ cup applesauce in place of ½ cup oil.
• Make half of the grain food choices whole grain foods, such as brown rice.

Personalize menus items to taste preferences.

• Try a buffet with all the fixings for tacos or baked potatoes.
• Try a “make your own bowl” buffet with rice, veggies, protein and sauces.
• For dessert, consider a “build your own parfait” with yogurt, seasonal fruit and toppings.



Consider a themed potluck such as “all (healthy) appetizers.” 

Label the foods with potential allergens, such as wheat, milk or soy.

See the “Pinchin’ Pennie$ in the Kitchen” series from NDSU Extension with ideas for making your own bowls, personalized pizzas, charcuterie boards and more! 

Zucchini is the secret ingredient that helps trim calories and add moisture. 

Chocolate Cupcakes with a Secret Ingredient

¾ cup brown sugar

¼ cup vegetable oil

2 eggs

1¼ cup nonfat or low-fat milk

2 teaspoons vanilla extract

2 cups whole-wheat flour

½ cup unsweetened cocoa powder

4 teaspoons baking powder

½ teaspoon salt

1 cup zucchini, pureed

1 cup semisweet chocolate chips

Frosting of your choice (or sprinkle with powdered sugar)

Preheat oven to 375 F. Place cupcake cups in muffin tin and set aside. In a large bowl, whisk sugar, oil, eggs, milk and vanilla. In a separate medium bowl, combine flour, cocoa, baking powder and salt. Fold this mixture into liquid mixture. Then fold in zucchini and chocolate chips. Pour batter evenly throughout cupcake cups, each about half full. Bake for about 30 minutes or until a toothpick inserted in the center comes out clean. Let cool for 10 minutes on cooling rack and top with your favorite frosting and sprinkles if desired. Serve within one to two days for best quality.

Makes about 30 servings. Each cupcake has 110 calories, 4.5 grams (g) fat, 3 g protein, 18 g carbohydrate, 2 g fiber and 105 milligrams sodium. 

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