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Gather around the family table


Breakfast Banana Split recipe photo from North Dakota Living magazine

  • 1 small banana
  • 1 T. peanut butter
  • ½  cup low-fat vanilla yogurt
  • 2 T. granola cereal
  • ½  cup strawberries, sliced (blueberries or other fruit can be substituted)

Peel banana and slice lengthwise. Spread peanut butter over banana. Spoon yogurt into middle of banana. Top with granola and strawberries. Each banana split has 370 calories, 11 grams (g) fat, 61 g carbohydrate, 10 g protein, 6 g fiber and 80 milligrams sodium. Makes one banana split.

Photo and recipe courtesy of the NDSU Extension Service


mini ham and quiche photo from North Dakota Living recipe page

  • 5 eggs, slightly beaten

  • ½ cup reduced-fat sharp cheddar cheese, shredded

  • ½ cup low-fat cottage cheese

  • 3 ounces frozen spinach, defrosted, water squeezed out and roughly chopped

  • ¼ cup green or red bell pepper, diced

  • 2 T. green onions, chopped

  • Pepper to taste

  • 12 slices reduced-sodium ham or foil muffin tin liners

In a bowl, combine all ingredients except ham slices and stir well. If using ham slices, spray muffin tin with nonstick spray and place one piece of ham in each well to form a bowl. Note: If using large slices of ham, cut to fit tin well size. If using foil muffin liners, spray the inside of the liners with nonstick spray. Evenly divide egg mixture among the 12 muffin wells (about 1/4 cup each). Bake at 350 F. for 20 minutes. Makes 12 quiches. Each quiche has about 110 calories, 4.5 grams (g) fat, 1 g carbohydrate, 16 g protein and 550 milligrams sodium.

Photo and recipe courtesy of the NDSU Extension Service