Spend Smart. Eat Smart.

This weekend is Memorial Day. Are you entertaining friends or family? If so, a little advance planning will save dollars and make your weekend less stressful.

Here are some tips:

• Grocery stores will feature picnic foods this week. If your family grills or picnics frequently, you may be able to stock up and save.
• If you are barbequing, consider having everyone bring their own main dish and a side dish to share. Assign appetizers, fruit sides, vegetable sides, and desserts. Then you can supply the beverages, grill, tableware, etc.
• If you aren’t grilling, consider using the more inexpensive beef or pork roasts to make a batch of shredded meat to put on buns or serve with rice. Another idea would be Any Day Chicken Salad.
• If you are making the sides for the party, don’t go overboard with choices. The greater the variety, the greater the expense, more time spent in preparing, and usually more leftovers. I plan one starchy side like potato salad/baked beans/macaroni salad, a fruit or vegetable salad/tray, plus a simple dessert like bars or cookies. If you are having shredded meat as I mentioned before, think about a big bowl of rice (very cheap and super easy to make, especially if you cook it in the oven or a rice steamer). Here are some ideas from our recipe collection. These are all very simple to make so your kids can help you (kids tend to enjoy eating food they help make).

Creamy Cauliflower Salad

Pasta Salad

Fruit Salad

Fruit Kabobs with Yogurt Dip

Crunchy Cabbage Salad

Waldorf Summer Salad

As for the beverages make ice tea, lemonade or a drink mix and have water and lemon slices on hand.

Keep it simple and enjoy your guests.

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Spring signals gardening, baseball, bike rides, sandals, and BERRIES.

Blueberries, cranberries, blackberries, raspberries, and strawberries not only are delicious, but they are also top in antioxidants, fiber, and vitamins. (Antioxidants may help increase our immune function and protect against cancer and heart disease.)

Purchasing Berries

Berries (except for cranberries)  are “in season” in late spring and summer which means they will be less expensive now than other times of the year.

When buying, look for firm, plump, full-colored berries. Avoid buying bruised or oozing berries. Turn the container over to check berries at the bottom. Berries don’t continue to ripen after harvest, so when choosing strawberries stay away from green or yellow ones.

When I see a good deal on berries, I buy extra and freeze them. To freeze, put a single layer on a cookie sheet and put in the freezer. When frozen, put them in a freezer bag. This way they don’t freeze together and you can take out just what you need.

Storing Berries

When you get berries home, cover and refrigerate them but wait to wash them until you are ready to use them. This way they will hold for several days. To wash, put the berries in a colander and spray with clean running water and then spread on a paper towel to dry.

How to Serve Berries

Try to serve berries au natural so you don’t add a bunch of calories to them. Here are a few ideas:

• Put some in a plastic container to eat as a snack or lunch on the go
• Add to a bowl of whole grain cereal
• Make a yogurt parfait
• Sprinkle on salads
• Make fruit kabobs along  with other fruits such as pineapple chunks, bananas, and grapes.
• Add to frozen ice cream or yogurt
• Make smoothies

For more information about berries, here are a couple of resources:

Selecting, Storing, and Serving Ohio Blueberries, Blackberries, and Raspberries

It’s the Berries

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Even though I enjoy cooking meals for my family, it’s always nice to have someone else, like my husband, doing the cooking once in a while. When my husband cooks I request that he makes quiche and butternut squash soup, since those are his specialties. My 3-year-old son also likes to ‘cook’ but his plastic play food or imaginary food just is not very filling!

Mother’s Day, which is on May 12, is a good time to cook for mom. There’s always the option of going out to eat but we have a lot of tasty recipes that are easy to make and easy on the pocketbook on our Spend Smart. Eat Smart website to try. Here are a few ideas:

And for a sweet treat for mom, make Fruit Pizza!

Tip: If you’re a mom, make a copy of this blog and strategically place it for your family to see to give them a hint! Read more…

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One of these days the weather is going to turn warm and sunny and we are all going to be busting out of the house to enjoy gardening, walking, biking, soccer, picnics, and much more. When that time comes, I won’t want to spend time in the kitchen. I’m prepared with plans for some 15 minute meals plus meals in the freezer I can just thaw and serve.

A fruit salad, like our Frozen Fruit Cups, is great this time of year because berries are in season. I usually double or triple the Frozen Fruit Cup recipe, serve it for a meal, and freeze what is left in muffin cups. It tastes very fresh plus it’s low in calories.

The only thing tricky about this recipe is remembering when to get it out of the freezer. You want it to be slightly frozen when you serve it.

Frozen Fruit Cups

Serving Size:  ½ cup | Servings:  6

Ingredients

2 cups fresh strawberries, sliced

1 medium to large banana, sliced (about 6 ounces)

2 kiwi, sliced

2 teaspoons sugar

Directions

1. Mix strawberries with sugar in a bowl. Let sit 20-30 minutes while strawberries make juice.

2. Peel and slice banana and kiwi, add to strawberries.

3. Scoop ½ cup of the mixture into each of six muffin cups lined with paper.

4. Freeze. Remove from freezer about 20-30 minutes before serving.

Tips:

• 2 cups sliced frozen strawberries can be used and may be less expensive in the winter.
• Freeze ahead. Store fruit cups in a plastic freezer container.  They will keep several weeks in the freezer.
• Use other fruits your family enjoys such as mango or melon.
• Fruit cups can be made in small cups, custard cups, or small bowls.

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Magazines and cooking shows are full of articles and recipes about whole grains, some of which I have never tasted. If you are like me, and wanting to know more about using different whole grains, you will be interested in a publication by Iowa State University Extension. The free, downloadable publication provides the basic cooking directions, yield when cooked, nutrition notes and facts, and serving suggestions for 20 different whole grains. It also explains the difference between whole and refined grains.

Here’s some information from the publication:

1. Is cornmeal a whole grain?

The stone-ground variety is a whole grain.  Regular cornmeal is degermed (has the germ of the grain removed) so it is not a whole grain.

2. What’s the difference between steel-cut oats and old-fashioned rolled oats?

Steel–cut oats are cut into small pieces with a steel blade.  Rolled oats are steamed, than rolled into flakes. Quick-cooking oats are rolled thinner and cut into smaller pieces to cook faster.

3. Is wild rice a grain?

No, but it offers similar nutritional benefits as whole grains and it is gluten-free.

4. Is whole wheat couscous a grain?

No, it is tiny pasta made from semolina.

If you have questions about amaranth, quinoa, faro, or wheat berries, check out the publication.

eat, resources grains, whole grains

It is almost time to plant the garden. You do not need a big space, container gardens and small plots (like 4’x4’ plot) will produce enough for you to enjoy that fresh garden taste. A couple of years ago, I blogged about “My Top Ten Reasons to Garden”. I skimmed them this morning and they are still on target.

The Iowa State University Horticulture department recently updated several publications with all the new cultivars, for the home gardener. They are available to download or you can purchase them from our store.

If you have a question, check out the Yard and Garden FAQs Home Page.  The database has answers to over 750 commonly asked questions on a wide range of gardening topics.

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Shopping with my 3 year-old son, Parker, is always an adventure. One of the stores I shop at has carts that have steering wheels where he sits and another has a ‘car’ attached to the front of the cart that he can sit in. Both of these keep him entertained because he pretends like he is driving. This is nice because it cuts down on the whining and wanting to buy everything. The downside to these carts is that they are big and take up more space going thru the aisles. Sometimes it is worth it though!

In addition to the ‘car’ carts, one of the stores also has little carts that the kids can push. I’m not so sure about this idea as a parent. Let’s just say I’ve held my breath a few times hoping that all of the cans he ran into would not fall. Only a few cans have fallen so far! I’ve also had a few bruises on the back of my legs where he ran into me. I’m usually frantically trying to make sure he doesn’t hit anyone else. Thankfully he hasn’t run into anyone else yet! And lastly, when he is pushing his own cart, and not confined to the child seat in the larger cart, he can grab lots of stuff off the shelves! Funny thing was the other day Parker informed me, “Dad doesn’t let me drive the little cart when I go shopping with him.” Imagine that!

Sometimes I do make it to the store without taking Parker, but that isn’t always possible. And he needs to learn how to act while in a store. In addition, grocery stores can be great places to teach kids. They are a place to learn about good nutrition but kids can also learn about numbers, colors, and shapes.  The University of Maine Cooperative Extension has a great publication on shopping with children. Here are some of the tips they share.

1. Plan to go to the store with your child when you have plenty of time and the store is not crowded.
2. Plan shopping trips when your child is not tired or hungry. Or bring a nutritious snack for him to eat during the shopping trip.
3. Discuss your rules before you enter a store. Remind your child to stay close to you. Also, set ground rules about what is acceptable to put in the cart. Discussing acceptable behavior before going into the store can save a lot of headache later on.
4. Give your child a job. For example, ask her to help pick out five oranges or three tomatoes. Or let her choose if you get apples or pears. Kids who help pick out fruits and vegetables are more likely to eat them. Older children may like to hold onto the grocery list and cross off the items as you put them in the cart.
5. Set positive limits. When your child does something you do not want him to do, instead of reacting with a negative limit, such as “don’t throw the oranges on the floor,” tell your child what is expected in a positive way, such as “Keep the oranges in the bin.”
6. Make the shopping trip a learning experience. Keep kids entertained by asking them questions and having them searching for items. Teach toddlers about touch by asking how different items feel, like the skin of an apple or if the milk is warm or cold.  Teach preschoolers about colors by asking them to point out items of different colors like the green peas or the cereal in the yellow box. Have school-age children look at the labels and compare items based on nutrition.

What tips do you have for making grocery shopping trips enjoyable for both kids and parents?

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National Grilled Cheese Sandwich Day is April 12. According to punchbowl.com the Romans were the first to make a cooked bread and cheese sandwich. The classic grilled cheese became popular in the 1920′s when inexpensive cheese and sliced bread became available.

Our Supreme Grilled Cheese Sandwiches deliver all of the good filling ingredients but less bread (and calories). I have served them for lunch with soup and fruit and also as an appetizer cut into quarters. They are great because you just make them in a skillet on the stove. You can also modify them for your family by adding tomatoes or mushrooms and changing the type of cheese (but remember mozzarella is lower in fat and melts well).

Supreme Grilled Cheese Sandwiches

Serving Size:  1 open faced sandwich | Servings: 4

Ingredients

• 1 cup peppers, red or green (1 medium)
• 1/2 onion
• 4 slices (about 8 ounces) firm bread
• 2 tablespoons light mayo or salad dressing
• 1/8 teaspoon garlic powder
• 1 cup spinach leaves
• 4 slices (3/4 ounce each) mozzarella cheese
• Non-stick spray

Directions

1. Slice onion and pepper very thin.
2. Lay out 4 slices of bread and spread with the mayo.
3. Sprinkle lightly with garlic powder.
4. Add in layers the spinach leaves, peppers, onions, and a slice of cheese.
5. Heat a skillet to medium low. Spray with non-stick spray. Lay sandwiches in pan. Cover with plate, lid, or aluminum foil.
6. Heat sandwiches until cheese melts (about 2-3 minutes) or until the bottom is golden brown.
7. Serve warm.

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I admit I have taken a multiple vitamin (multivitamin) at times… just a little insurance against something that might be missing in my diet. However, the last time the bottle was empty, I did not get more.

Why did I not get more?  I had two reasons.

First, I looked at the nutrition evidence and did not  find a good reason to take them.  I reviewed several sources that I use for reliable nutrition information. These include Tufts Health and Nutrition Newsletter, Nutrition Action Health Letter, Mayo Clinic web site, research articles, and several extension publications (including one from Colorado State called Food vs. Pills).  The trend was clear.  There is no lasting benefit from taking a daily multivitamin and mineral pill. They do not guarantee protection against disease. They do not provide energy (though some contain caffeine to give you a jolt). They do not provide all the 40 plus nutrients and phytochemicals we need.

Yes, some people like pregnant women, older adults, and people with diseases limiting nutrient absorption or dietary intake need supplements. But people like me should focus on eating fruits and vegetables, lean protein, whole grains, and low-fat dairy.

Second, I decided that my money would be better spent at the grocery store. When I eat a variety of food I get the 40 nutrients and phytochemicals I need instead of just the 10-15 that are in the multiple vitamin pills.

If you do decide to take a multivitamin, or if your doctor recommends it, ConsumerLab says you do not need to pay more than $0.10 a day.  Their tests revealed almost no connection between the price and quality of multivitamins.

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I am not against my children having cupcakes for a friend’s birthday or candy here and there…it’s all about teaching balance. However, I do feel that I have to be stricter about the snacks that I provide for them at home, just due to the fact of all the kinds of snacks they are exposed to when they are away from home. In addition, I have discovered the snacks that I have at home really have an impact on what they eat at mealtime. If they know that there are chips in the cupboard waiting for them after dinner, why would they want to eat their dinner? When it’s your family’s turn to bring snacks to school or activities opt for healthier options. You, along with the other adults, might be surprised at the children’s reaction.

But does healthier mean more money? Not necessarily! It’s all about being a smart and creative shopper. Here are some examples for classroom snacks:

Classroom Snacks – 24 children

Your Child’s Birthday Classroom Party – 24 children

Other ideas to get the most nutritional “bang for your buck:”

What do you bring when it’s your turn? Please pass along your ideas…

Additional Resources

• Kid-Friendly Fruits and Vegetables
• Make Celebrations Fun, Healthy and Active

Guest Blogger, Carrie Scheidel

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