EFNEP Hudson County, Rutgers Cooperative Extension

09/09/2025

09/02/2025

🍎✨ Healthy Apple Cinnamon Baked Oatmeal ✨🍎

Looking for a cozy, budget-friendly, and healthy breakfast (or snack!) the whole family will love? Try this Apple Cinnamon Baked Oatmeal 😍 Perfect for meal prep — just bake, cut into squares, and enjoy all week!

Ingredients:
🥛 1½ cups fat-free milk or soy milk
🍯 ½ cup packed brown sugar
🥚 ½ cup egg substitute or egg whites
🧈 1 Tbsp melted trans-fat-free margarine
🌿 ½ tsp cinnamon
🌾 2 cups rolled oats (not instant)
✨ 1 tsp baking powder
🍏 1½ cups chopped apples

Directions:
1️⃣ Preheat oven to 350°F (176°C)
2️⃣ In a small bowl, mix milk, brown sugar, egg substitute/whites, margarine, and cinnamon.
3️⃣ In a large bowl, combine oats + baking powder.
4️⃣ Stir in the wet mixture and apples until combined.
5️⃣ Spoon into a greased 8×8-inch pan.
6️⃣ Bake 30–40 min (until firm & toothpick comes out clean).

Nutrition per square (makes 9):
✔️ 160 calories
✔️ 3g fat
✔️ 30g carbs
✔️ 3g fiber
✔️ 4g protein

💡 Tip: Top with fresh fruit, a drizzle of yogurt, or a sprinkle of nuts for extra crunch! 🥜🍓

09/01/2025

08/27/2025

🌟 Farewell & Congratulations! 🌟

We want to take a moment to celebrate and thank Laura, who has been an amazing EFNEP Educator here in Hudson County! 💚 Over the past year, she has dedicated her time and passion to helping families make healthier choices, try new recipes, and build lifelong healthy habits. 🥗✨

While we are sad to see her leave, we are beyond excited for her next chapter 🎉 Laura will be continuing her education at Montclair State University, where she will complete her Dietetic Internship and work toward becoming a Registered Dietitian. 👩‍⚕️🥼

Please join us in wishing Laura the very best as she takes this important step in her career! 🌱💪 We know she will continue to make a difference in the lives of many. 💖

08/08/2025

🍅🌽 Fresh & Local: August Fruits & Veggies in Season in NJ! 🍑🥒
August is one of the tastiest months in New Jersey! From sweet peaches to juicy tomatoes, it's the perfect time to enjoy fresh, locally grown produce. 🛒🌞

🍓 In-Season Fruits (NJ – August):
🍑 Peaches
🍉 Watermelon
🍈 Cantaloupe
🍇 Grapes
🍎 Early Apples
🍐 Pears
🍓 Raspberries
🫐 Blueberries (end of season – grab them while you can!)

🥦 In-Season Vegetables (NJ – August):
🌽 Corn
🍅 Tomatoes
🥒 Cucumbers
🫑 Bell Peppers
🥬 Lettuce
🥕 Carrots
🥦 Broccoli
🧅 Onions
🧄 Garlic
🍆 Eggplant
🥔 Potatoes
🫘 Green Beans

✅ Support your local farmers by shopping at NJ farmers markets or farm stands!
💡 Tip: Try making a colorful salad, grilled veggie platter, or fruit smoothie with these seasonal stars!

What’s your favorite NJ produce this month? Let us know below! 👇🍽️

08/07/2025

EFNEP had a wonderful 8-week nutrition session at Booker T. Washington 🥗💪 with our amazing educator Luz! 🌟 These ladies had a blast working out 🏋️‍♀️ and trying new recipes together! 🍽️👩‍🍳😊

07/31/2025

🍓 Easy Flavored Water & Sparkling Water Recipes to Stay Hydrated! 💧✨
Skip the sugary drinks and boost hydration the tasty way — with items you already have at home!

🍋 Citrus Mint Water
You’ll need:

½ lemon or lime, sliced

A few fresh mint leaves (or basil)

Cold water or sparkling water

Ice

➡️ Directions:
Add citrus slices and mint leaves to a large glass or pitcher. Gently mash with a spoon to release flavor. Fill with water or sparkling water and ice. Let sit for 10 minutes — enjoy!

🍓 Berry Cucumber Splash
You’ll need:

A handful of berries (strawberries, blueberries, raspberries – fresh or frozen)

3–4 cucumber slices

Water or sparkling water

Ice

➡️ Directions:
Add ingredients to your glass. Slightly muddle with a spoon for more flavor. Add water and ice. Refresh and repeat!

🍍 Tropical Twist
You’ll need:

Pineapple chunks (fresh, canned, or frozen)

Orange or lime slices

Sparkling water

Ice

➡️ Directions:
Combine in a pitcher or glass. Stir and let sit 5–10 minutes. Add ice and sip your mini tropical getaway. 🌴

💡 Pro Tip:
Use a reusable water bottle to infuse overnight — flavors get stronger the longer it sits!

Stay cool, stay hydrated, and drink up! 💧🍉


Let me know if you want this turned into a printable handout, Instagram graphic, or for a specific age group or setting!

07/29/2025

🔥 Stay Safe & Hydrated During a Heat Wave! ☀️💧

Extreme heat is no joke — it can lead to serious illness or worse. Keep yourself and your team safe with these tips:

✅ Follow the 20% Rule
On Day 1, only work at full intensity for 20% of your shift. Gradually increase by 20% each day to get used to the heat.

🕐 Plan Smart
Schedule strenuous tasks during cooler parts of the day.

💦 Hydrate Often
Drink 1 cup of cool water every 20 minutes — even if you’re not thirsty.

🌳 Take Rest Breaks
Cool down in the shade or an air-conditioned space when possible.

👕 Dress for the Heat
Wear a hat and light, loose-fitting, breathable clothes.

👀 Look Out for Each Other
Check in for signs of heat illness like dizziness, nausea, or muscle cramps.

🚨 Indoors Counts Too
Hot indoor spaces without A/C can also lead to heat illness.

When in doubt, call 911. Don’t wait.

Let’s work smart and stay safe this summer. ☀️💪