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Vegetables are an important part of a healthy diet but fresh vegetables are sometimes out of season or hard to come by. Cooking with frozen vegetables is easy and provides all the same nutrients as fresh! Benefits of Frozen Vegetables Recipes Arroz Tapado– This recipe has a mix of frozen peas, carrots, green beans, and […]

The holidays are just around the corner and you know what that means – lots of baking! Remember that all foods fit and it is okay to enjoy your holiday favorites guilt free. However, it is important to make sure we are still eating a variety of fruits, vegetables, and whole grains to maintain our […]

We are excited to announce our Choose Homemade 2023 Nutrition Calendars! We keep busy families in mind every step of the way when creating these recipes. They are quick, tasty, healthy and easy to prepare with minimal cleanup. Each recipe is certified healthy by ONIE Registered Dietitians and are developed using the MyPlate food groups.  […]

Holiday lights are one of the many joys of the season. Across Oklahoma cities, parks and neighborhoods are decorating with bright, colorful lights for people to enjoy. To help you celebrate and find the best display near you, ONIE has prepared a helpful list of light displays throughout Oklahoma this Holiday season. Grab the whole […]

The freshest potatoes in Oklahoma can be found from May to September, although there are many varieties available year round. These root vegetables are packed with vitamins such as Vitamin C, minerals such as Potassium and dietary fiber. Choose potatoes that are firm, with no soft or dark spots or greenish color. Potato Varieties Russet […]

Bring on the feast! Thanksgiving is upon us and everyone has their personal favorites. Some people must have mashed potatoes. Others won’t stand for a Thanksgiving without stuffing. Turkey is the main attraction in many gatherings and some households prepare a different bird or (gasp!) a fish. No matter what we serve, one thing is […]

Pumpkin is not just for pie! This common fall decor doubles as a winter squash full of fiber and vitamin A. This helps aid digestion and has benefits for your eyes and skin! Beyond health benefits, pumpkin is sweet and full of flavor that works in both savory and sweet dishes. Pumpkin Varieties While many […]

The weather is changing and fall has finally begun. Fall is a time for cozy nights and hearty meals. Fresh fall vegetables typically have a longer shelf life compared to most Summer vegetables, making it easy to always have healthy options on hand! Check out some of our favorites! Pumpkin We use it for decoration, […]

ONIE’s Recipe Badges make it easier to choose the perfect recipe for your next meal! Learn more about what our recipe badges mean, where to find them & recipes that fit each badge.

Spice can take a dish from run of the mill to out of this world. Making your own spice blends is easy and can give you more control over the amount of salt in your diet. Reducing sodium in your diet lowers your risk of high blood pressure and cardiovascular damage. To get you started […]

Physical activity can be hard. Especially when trying to juggle work and family life. You don’t have to go hit the gym everyday to receive many of the health benefits related to physical activity. Squeezing in just 10 minutes of physical activity a day still has shown to have many health benefits. Walking can be […]

Food waste. It’s a big problem all over the world but each one of us can help reduce it by starting small, simple changes at home that will also help save money and reduce the amount you spend at the grocery store. The following tips will show you how easy it is to make these […]