Quick and Easy Sandwiches


Sandwiches are quick and easy to make, but can be high in calories if you’re not careful.  Substitute 2 T. fat-free yogurt for 2 T. mayonnaise on that sandwich and you save a whopping 167  calories and around 20g. of fat.  Check out these recipes below:

Open Faced Egg Salad Sandwich – Makes 4 open faced sandwiches


  • 7 eggs
  • ¼ C. low-fat plain yogurt (look for those with low sugar)
  • 2 tsp. mustard
  • ½ tsp. each salt and pepper
  • 4 slices whole grain bread

For face:  Egg slices, peas, bell pepper, pickles, and grated carrot or other vegetables you may have on hand.

Directions: In a medium saucepan, cover 7 eggs with water.  Bring to a boil. Cover and remove from heat.  Let stand 10 minutes.  Place eggs in bowl under cold running water until cool.  Peel eggs.

Slice 2 eggs with a knife.  Set aside 8 of the slices for eyes.  Place remaining egg slices in a bowl; add unsliced eggs.  Mash with a fork.  Add yogurt, mustard, salt and pepper.  Stir to combine.  Cover 4 slices of bread with egg salad.

Make face using egg slices for the eyes topped with three peas each for the pupils.  Half a whole pickle or a pickle slice for the nose, a red bell pepper slice for the mouth and some grated carrot for the hair.  Use whatever you have on hand if you don’t have these ingredients.  Involve your kids and let them be creative!

Tuna or Chicken Salad Roll-ups


  • 1 small crisp apple, such as Granny Smith, peeled, cored and very finely chopped
  • 1 tsp. lemon juice
  • 12-oz solid white tuna, packed on water OR chopped chicken
  • 2 stalks of celery, cut into 1/4 –inch pieces
  • ½ cup non-fat plain yogurt – look for varieties low in sugar
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 4 whole-grain tortillas or other rollable bread such as flatbread
  • 6 slices cheese
  • 4 lettuce leaves

Directions: In a medium bowl, toss the apples with the lemon juice until coated.  Add the tuna or chicken, celery, yogurt, salt and pepper and stir with a fork until mixture is combined.  Lay the tortilla on a plate and cover with cheese, followed by a lettuce leaf and top with the tuna or chicken salad.  Tightly roll the sandwich.  Use toothpicks if needed to hold the sandwich tightly closed.  Cut into halves or thirds for serving.

Note:  You can substitute any fruit for the apples such as pears, pineapple, raisins, grapes, etc.

This was originally posted on the NC EFNEP website.

How to Make Sanitizing Solution

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October 16, 2014

Wiping our kitchen surfaces down with a warm, soapy dish cloth removes the visible dirt and grime but doesn’t remove harmful bacteria and viruses. We need to sanitize our surfaces in addition to cleaning them. Click here to see how you can make your own inexpensive sanitizing solution.

This was originally posted on the North Carolina EFNEP website.


Herb-Baked Spicy Tilapia

by Maryam Funmilayo

Fish is a healthy alternative to meat because of it is low-fat and heart-healthy. As many consumers have named Monday as ‘meatless Monday’, some have decided to make Friday ‘Fishy Friday’. The reason behind this is to encourage many people to consume fish more often (about 5 ounces is one serving), instead of meats which have higher saturated fat and cholesterol content. And choosing just one day in the week is a great start.

Talking about alternatives, herbs and spices are a healthy alternative to salt when it comes to adding flavors to foods. In addition to their flavors, each herb and spice has its own distinct aroma and a simple dash of any herb or spice may provide some healing benefits to your overall health.


6 frozen, boneless tilapia fillets (This kind of fish can be bought from BJs or Walmart and it is are very affordable)
2 medium-sized tomatoes
2 medium-sized red and green bell peppers
1 tablespoon of cumin
1 tablespoon of paprika
1 tablespoon of garlic powder
1 tablespoon of black powder
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
½ piece of jalapeno
½ piece of habernero
2 tablespoons of lemon juice
2 tablespoons of olive oil
Non-stick cooking spray


  1. Preheat oven to 350 degrees Fahrenheit.
  2. Lightly spray baking pan with non-stick cooking spray.
  3. Rinse the tilapia very well and season it with all the herbs and spices above except the lemon juice.
  4. Marinate the tilapia with lemon juice and olive oil and keep in the refrigerator for 10 minutes.
  5. After 10 minutes, spread tilapia in the baking pan and place in preheated oven.
  6. Bake at 350 degrees Fahrenheit for 40 minutes.

Maryam Funmilayo teaches Faithful Families classes to the adult female members of the Islamic Association of Raleigh, IAR. The IAR’s on-site “Al Maidah” Kitchen and Restaurant inspired her to write this article. Herb-baked tilapia is sold at the kitchen every Wednesday and Saturday and each time Maryam visits there, she cannot resist the aroma.



“You” as the role model for physical activity

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What is a role model? Someone you look up to, someone you want to model your life or actions after.  Many of us do not see ourselves as role models, especially in the area of physical activity.  With Hollywood actors and actresses portraying unrealistic images of attractiveness, and extreme sports being in the spotlight (i.e. Crossfit), it is hard to think about leading anyone, including yourself, to be fit.

Fortunately, you do not have to spend hours at the gym to set a good example for others.  Taking the stairs instead of the elevator, going for a walk after dinner, or attending a dance class consistently relays the message that physical activity is not only fun, but a part of daily life.   Influence the ones you love today by getting (and staying) active!


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August is ‘Kids Eat Right’ Month

By Maryam Funmilayo

Just recently, the Academy of Dietetics and Nutrition (ADN), chose August as ‘Kids Eat Right’ month. The purpose of this month-long observation is to highlight the efforts of many people in various communities and organizations to battle child obesity and implement child-friendly healthy initiatives. In this respect, I will highlight a few important suggestions that faith communities may try, in order to improve the lives of children through healthy eating and physical activity.

Shop Smart – Give your children the opportunity to learn through experience as you shop together. Often, kids will move toward the sugar-dense food products on the shelves in the stores. Try to turn that into a learning moment, and educate your children on how to shop smart by reading food labels and knowing what ingredients are healthy or not.

Teach Them Young – Include your children in the kitchen work.  Learning how to prepare and cook healthy snacks and foods will pay off.  Just make sure that you or another adult stay with the child to make sure they follow appropriate safety measures – like washing their hands, staying away from hot surfaces, and avoiding sharp objects until they are old enough to learn to use them properly.

Walk the Talk and Eat Smart – For children to learn how to eat right, parents have to be role models first and foremost. Encouraging our young ones to eat right while we eat unhealthy foods is not going to be effective. Choose fewer sugary or salty foods and beverages, and include more fruits and vegetables in your meals. Children will eat what they are presented with. Instead of awarding them with candy for doing well in school, why not try raisins with low-fat vanilla yogurt?

Move More! – Just get moving! Play with your children and run around. This is family time well spent. Do some gardening together.  Make use of the beautiful parks ,and invite friends and neighbors so that your children can have playmates.  Use the walking trails in your faith community for walking exercises, or simply do some jump roping or hula hooping for heart health. According to the ADN, regular physical activity is important to strengthen muscles and bones. It also provides a healthy body weight, supports learning, and helps to develop social skills and build self-esteem. Children are encouraged to be active for 60 minutes per day.

Interested in learning more about the Kids Eat Right month? Visit www.KidsEatRight.org

Maryam Funmilayo teaches Faithful Families classes to the adult female members of the Islamic Association of Raleigh.