Archive

Archive for the ‘eat’ Category

Summer Grilling on a Budget

May 18th, 2015

woman grilling outside meals cookingOur weather in Iowa has really warmed up lately and I’ve been firing up the grill a couple of times each week. The outdoor grill is a great tool for eating healthy and if you plan well, you can also save time and money. Here are a couple of tips for using your grill the Spend Smart. Eat Smart. way!

  1. Make the most of a hot grill. Every time you heat up your grill, you’re using fuel, either charcoal or propane. Make the most of that fuel by filling the grill, not just cooking one or two things. I like to fill one side of my grill with meat like chicken, hamburgers or pork chops. I put veggies on the other side. Zucchini (cut in half the long way), asparagus, sliced onions and large pieces of pepper grill very well. I pack up any leftovers for future meals. If I won’t get to them within 4 days, I freeze them in freezer bags. If I know I have tasty grilled meals in my fridge or freezer, I am far less likely to grab take out on the way home from work.
  1. Stretch meat by mixing with other foods. Grilling doesn’t have to be all about meat. The most expensive ingredient in a lot of meals is the meat. You can cut down on this cost by mixing the meat with whole grains like brown rice and additional protein sources like black beans. I love to season grilled chicken with spices like chili powder and cumin and then mix them with brown rice, black beans, grilled peppers and onions. I sprinkle a little hot sauce and shredded cheese on top and I’ve got a delicious, healthy meal!

I hope these tips will help you make your grill work a little harder for you!

Happy grilling!

s Signature-1

eat, food preparation , , ,

Beef and Vegetable Stir Fry

May 4th, 2015

beef-and-veggie-stire-fryDo you ever crave take-out food? When I was in college I used to order take-out at least once a week – sandwiches, pizza, or Asian. It tasted so good and it was convenient. Unfortunately, now I live in a small town and my take out choices are almost non-existent. On top of that, I have a family of four, and take-out every week would take a lot of money out of our budget. So, when I am craving take-out, I try to re-create my favorites with fresh (and budget friendly) recipes at home. Our recipe for the month of May is Beef and Vegetable Stir Fry and it tastes better than take-out.

To make this recipe come together quickly, wash and chop the vegetables in advance when you have a little extra time. Broccoli, carrots, peppers, onion, and celery can all be washed, chopped, and stored in an airtight container in the refrigerator for three to five days until you are ready to use them. Also, the next time you make rice, double or triple the amount you need and freeze the extra in freezer bags. Then, when you need rice for another recipe all you need to do is re-heat.

If there are any leftovers, this recipe stores well in the refrigerator. I think it tastes even better re-heated for a quick lunch the next day.

 

Enjoy!

-Justine

Beef and Vegetable Stir Fry

Serving Size: 1 1/2 cups stir fry, 2/3 cup instant brown rice
Serves: 4
Ingredients: 
  • 2 teaspoons ground ginger
  • 1 teaspoon garlic powder
  • 1/4 cup low sodium soy sauce
  • 1/4 cup water
  • 1/2 pound lean beef or pork, sliced thinly against the grain
  • 2 cups uncooked instant brown rice (or whole wheat noodles)
  • 2 tablespoons vegetable oil, divided
  • 7 cups chopped vegetables (like carrots, broccoli, mushrooms, bell peppers, and onions) or 24 ounces frozen stir fry vegetables, thawed
  • 1 tablespoon cornstarch
Instructions: 
  1. Mix ginger, garlic powder, soy sauce, and water. Pour ¼ cup of the mix into a sealable plastic bag and save the rest. Add meat to the bag. Seal the bag and set it in the refrigerator for about 20 minutes.
  2. Prepare brown rice according to directions on the package for 4 servings.
  3. Heat 1 tablespoon of oil in a large frying pan. When oil is hot, add meat from plastic bag and stir until brown. This will take 1 to 3 minutes. Discard liquid from the bag.
  4. Remove meat from pan and cover it. Add 1 tablespoon of oil to pan.
  5. Add chopped hard vegetables when oil is hot. Stir and cook them for 3 minutes. Add chopped soft vegetables. Stir and cook until tender, about 5 minutes.
  6. Add cornstarch to the saved ginger mixture and stir until smooth.
  7. Return meat to the pan when vegetables are tender. Add cornstarch mixture and cook for about 2 minutes until bubbly.
  8. Serve over brown rice.
Tips: 
  • Wash hands and fresh produce under running water. Trim, peel, and core vegetables using a clean knife and clean cutting board. Then chop or slice the produce.
  • Add a few drops of hot sauce to the ginger mixture if you like a spicy flavor.
  • The meat is easier to cut into strips if you freeze it for 20 minutes.

eat, recipes , , ,

Half My Plate, Really?

April 27th, 2015

myplate_greenIt’s no surprise that healthy eating includes fruits and vegetables. In fact, MyPlate recommendations say we should make half of our plate fruits and veggies at each meal. For adults, that is about 2 ½ cups of vegetables and 2 cups of fruit per day. For children, 1 ½ cup of fruit and 1 ½ cup of veggies will meet their daily needs.

As you plan your week’s meals, this can seem overwhelming particularly if you have a picky eater at your house. Here are some tips to make fruits and veggies a fun part of every meal.

  1. Mix it up – choose a variety of fruits and vegetables to purchase each week. Fresh, canned and frozen varieties are all nutritious. When shopping for canned fruits, choose those packed in water as opposed to syrup. Here are some examples of fruit and veggie combinations that are $10 or less.
  2. Work veggies into your family’s favorites. Whether it is mac and cheese, pizza or chili, there is always room for a veggie boost.
  • Add frozen mixed veggies or broccoli to macaroni during the last 3 minutes of cooking time.
  • Top pizzas with spinach leaves, chopped tomatoes and peppers.
  • Boost your chili’s flavor and nutrition with chopped peppers or grated carrots.
  1. Don’t forget about breakfast! Start your day off right with fruits and veggies.
  • Serve fresh or canned fruit as a breakfast side dish, so quick and easy!
  • Smoothies are a fun way to work fruit into breakfast that children tend to enjoy. Here is a recipe for tasty and easy fruit smoothies.
  • For busy mornings, have breakfast ready in the freezer! Make Ahead Breakfast Burritos are ready in no time and they include veggies. Serve fruit on the side and you’re well on your way to a healthy day.
  1. We’re not far from the growing season here in Iowa. When fruits and veggies are in season in your area, they will likely be at their peak of flavor and lowest price.

For more tips on meeting your family’s fruit and veggie needs, check out this video!

s Signature-1

eat, resources , , ,

Shredded Pork Sandwich

February 2nd, 2015

pulled-pork-sandwichShredded pork sandwich is an easy meal for a busy day. This is the type of meal that I like to have on my menu each week because some nights I am too worn out to put much energy into a meal. All you need to do is:

  • Pull your leftover cooked pork from our January recipe out of the freezer,
  • Thaw it in the microwave,
  • Make coleslaw to top the sandwiches while the pork is thawing,
  • Put your sandwiches together, and
  • Serve with some fruit and a glass of milk for a complete meal.

Since that recipe was so easy, I would like to take a moment of your time and talk about something a little more difficult – menu planning. I plan a menu each week based on the food that I already have on hand. This saves me money at the grocery store because I only buy what I need. I like to keep my menu flexible by listing seven supper meals (I go shopping once per week).  Instead of assigning one meal to each day, I let the way each day is going dictate which meal I choose. For example, if I am having one of those days when I am feeling too worn out to cook, I choose an easy recipe like shredded pork sandwiches. If you would like more information on menu planning, the SpendSmart.EatSmart website has a great section on menu planning.

I hope you enjoy this shredded pork sandwich recipe!

-Justine

Shredded Pork Sandwich

Serving Size: 1 sandwich
Serves: 4
Cost Per Serving: $1.72
Ingredients: 
  • 3 tablespoons sugar
  • 1/4 teaspoon salt
  • 1 teaspoon mustard
  • 1/3 cup light mayo
  • 3 tablespoons cider or white vinegar
  • 1 package (16 ounces) shredded cabbage
  • 2 cups shredded pork (from pork chili featured in January recipe)
  • 4 whole wheat buns
  • 4 tablespoons barbeque sauce
Instructions: 
Make the coleslaw
  1. Mix sugar, salt, mustard, and mayo together in a large bowl. Add vinegar and stir with a wire whisk or fork.
  2. Add the shredded cabbage to the bowl. Stir until ingredients are mixed well. You will use half the coleslaw for the sandwiches. You can use the other half as a side or with another meal.

Make the sandwiches

  1. Thaw shredded pork from the pork chili recipe, if it is frozen. Reheat in the microwave for 2 minutes. Stop and stir. Reheat for 1 more minute. The temperature should be 165 degrees Fahrenheit.
  2. Layer ½ cup shredded pork on bottom of 1 whole wheat bun. Put 1 tablespoon barbeque sauce on shredded pork. Put ½ cup coleslaw on barbeque sauce. Put top of 1 whole wheat bun on coleslaw.
Tips: 
• Look for coleslaw that is labeled ready to eat or triple washed.
• Coleslaw will keep for 4 days in the refrigerator if it is covered.
• This is a very quick meal because the pork is already prepared.

eat, recipes , , ,

Not all Fats are Created Equal

January 26th, 2015

When it comes to eating healthy and weight loss, people tend to get confused about what kind and how much fat they should be eating. Fat is necessary for good health, however, some types of fat are healthier choices than others. Fats supply calories for energy, help protect organs and keep your body warm. They also help in the absorption of vitamins A, D, E, and K. If you’re confused about fats in foods and which ones to eat, use the information below to learn which fats are in and which ones are out.

 

January Blog Fats Chart

 

food label tans fatHere are some suggestions for ways to include polyunsaturated and monounsaturated fats in your diet and limit saturated and trans fat:

  1. Use olive oil to sauté vegetables instead of butter.
  2. Use vegetable or canola oil when baking.
  3. Use oil-based salad dressings in place of cream-based dressings.
  4. Eat fish, such as salmon, a couple of times per week. Try our Crispy Salmon Patties or Salmon Wraps.
  5. Use the Nutrition Facts Label. It’s best to avoid foods that contain trans fat.

Jodi Signature

eat, resources , , ,

Whose Plate? MyPlate!

January 19th, 2015

myplate_greenWith a New Year just under way, many people are focused on losing weight. Unfortunately, some of the diets people follow to lose weight are not healthy. People tend to cut out foods or food groups, go on restrictive diets or spend money on unnecessary supplements and drinks. At a recent health and wellness fair I spoke at, one participant mentioned to me that she “just wanted someone to tell her what to eat”. I can totally understand where she was coming from! It seems like every day we hear about a new fad diet or food that we thought was healthy that someone says is not. It can get very confusing.

I told her to ‘model your plate after The MyPlate icon and recommendations given on www.choosemyplate.gov are healthy, sensible, and easy to remember’. MyPlate is based on a 10-inch plate so be sure to check your plate size. Forget about the fads and miracle diets, follow these simple ideas and you’ll be well on your way to a healthy plate.

  • Make half your plate fruits and vegetables. Choose from fresh, frozen, canned, and dried fruits and vegetables. Include more red, orange, and dark-green vegetables such as broccoli, leafy greens, tomatoes, and sweet potatoes in your meals.
  • Make at least half your grains whole. One-quarter of your plate should be grains. Choose 100% whole grain cereals, bread, crackers, rice, and pasta. You might also try quinoa, barley, or bulgur.
  • Vary your protein food choices. One-quarter of your plate should be lean protein such as beans and peas, seafood, meats, poultry, eggs, and nuts. Visit our Spend Smart. Eat Smart. website for main dish recipes using a variety of protein sources.
  • Switch to skim or 1% milk. In addition to low-fat milk, drink more water and unsweetened beverages. If drinking juice, choose 100% fruit juice.

When people commit to losing weight or eating healthy, they tend to focus on what they ‘shouldn’t’ eat. Instead, focus on what you should eat for good health. Go to www.choosemyplate.gov to find out how many servings of fruits, vegetables, grains, protein, and low-fat dairy you need.

When it comes to eating healthy and weight loss, people tend to get confused about what kind and how much fat they should be eating. Fat is necessary for good health, however, some types of fat are healthier choices than others. Read the blog next week to learn about the different types of fat and the foods they are in.

Jodi Signature

eat, resources , , ,

No Knead Whole Wheat Bread

November 3rd, 2014

no knead breadAt last, a recipe for whole wheat bread that does not have to be kneaded. This bread is delicious, easy, and less expensive than whole wheat bread you buy at the store. Just don’t expect it to rise as high as other yeast breads with white enriched flour.

Here are a few tips for making bread:

  • Heat cold milk in microwave for 45-60 seconds for lukewarm temperature. Test a drop on the inside of your wrist. It should feel very warm but not hot.
  • Keep whole wheat flour in the refrigerator or freezer for storage. Bring flour to room temperature to make bread.
  • Instant yeast is also called fast rising, rapid rise, quick rise, and bread machine yeast.
  • 1 packet of yeast = 2 1/4 teaspoons

No Knead Whole Wheat Bread

Serving Size: 1 slice | Serves: 16 | Cost Per Serving: $.12

Ingredients: no knead bread label

  • 1 1/4 cups (10 ounces) nonfat milk, lukewarm (100-110°F)
  • 1/4 cup (2 ounces) orange or apple juice
  • 3 tablespoons honey
  • 1 teaspoon salt
  • 1 packet instant yeast (about 2 1/4 teaspoons)
  • 2 cups whole wheat flour
  • 1 1/4 cups all-purpose white flour

Instructions:

  1. Grease the sides and bottom of an 8 1/2 x 4 1/2-inch loaf pan with nonstick spray.
  2. Combine the lukewarm nonfat milk, juice, and honey in a large bowl.
  3. Add the remaining ingredients. Beat vigorously for 3 minutes. Dough will be very thick. Scoop the dough into prepared pan. Cover the pan with a clean towel. Let the dough rise in a warm place for 45-75 minutes, until almost double. Time varies according to room temperature.
  4. When dough is almost doubled, preheat oven to 350°F.
  5. Remove towel and bake bread for about 30 minutes. Dough will pull away from sides of pan when bread is done. Let bread cool 30 minutes before slicing.

Options:

  • Make 2 smaller loaves using half sized loaf pans. Bake for 23-27 minutes.
  • Make herb dinner rolls. Mix 4 teaspoons of dried herbs such as oregano, parsley, basil, rosemary, or thyme into the batter. Use muffin tins and bake 15 minutes.
  • Make 100% whole wheat bread. Use 3 cups whole wheat flour instead of white and wheat flour and 3 tablespoons molasses instead of honey.

Peggy Signature

eat, recipes , , ,

Premade Versus Homemade Breakfast – Smoothies

October 13th, 2014

Fruit SmoothieMy husband has a 30 minute drive to work each morning. That means he needs to leave our home by 6:30 am so he can be to (or at least near) his desk by 7 am. He is also not a morning person, so sitting down and eating breakfast before he leaves is not an option.

Most of the time he grabs some dry cereal and munches on it throughout the morning at his desk. This is easy, inexpensive, and a healthy choice. However, I have learned that if we do not start our morning off with a fruit, vegetable, or both, my family is not likely to get all of the fruits and vegetables we need in a day. So, we have started adding smoothies to his morning routine a couple of times a week.

There are many restaurants and shops near his workplace, so he could easily stop and pick one up. These smoothies taste great, but they are expensive at $3 to $4 each. They also tend to be larger than what he can drink for breakfast, so some of it gets wasted. We can make smoothies at home that taste great and cost about $1 per smoothie. With the cost savings, we prefer to make our own smoothies. On top of that, by making smoothies at home we can make sure we are getting the fruits and vegetables we need with about half the calories of a smoothie from a restaurant.

We usually make a large batch of smoothies one night a week (about eight smoothies in a batch). I have some glass jars that hold 8 ounces and some plastic bottles that hold 10 ounces. I pour the smoothies into the jars or bottles, pop the lid on, and freeze. The smoothies need about 12 hours to thaw, so I put a smoothie into the refrigerator while I am working on supper the night before. In the morning he can pull it out of the refrigerator, shake it up to mix everything around, and it is ready to go.

Smoothie Chart

The best thing about smoothies is that you do not need a recipe. I usually use yogurt or milk, frozen berries, bananas, and fresh spinach or kale. If you prefer to follow a recipe, we have several options:  Fruit Smoothies, Fruitastic Summer Smoothie Blast, and Orange Smoothie.  Whether you follow a recipe or make up your own, try a smoothie for breakfast this week! Watch our video below How to Make a Fruit Smoothie!

Justine

eat, recipes , , ,

Sloppy Joes

October 6th, 2014

SloppyJoeWhether you call them taverns, loose- meats, made-rites or sloppy joes, ground beef sautéed with chopped vegetables, seasonings and sauce served on a bun is a hit.

We called them Sloppy Joes when I was growing up and they were always a favorite. I know my mom hid some vegetables in them, as I do now with my grandson. Our recipe calls for onion, celery and green pepper but you can easily substitute diced or grated carrots. To reduce the sodium you can also substitute tomato sauce for the ketchup (this saves 420mg of sodium!)

To save time consider making a large batch and freezing it for a quick meal. Some families buy 10 pounds of ground beef at a time and make a basic mix like this one to freeze and use in various ways like spaghetti sauce, taco filling, etc.

The cost of beef is high this year. You can save money by buying ground beef with a higher percentage of fat if you are willing to rinse the ground beef as we have outlined in the steps below. Just be sure to collect the water with the ground beef fat in a bowl and refrigerate to harden fat. Spoon hardened fat into trash so you don’t clog your plumbing.

Sloppy Joes

Serving Size:  1/2 cup meat and one bun | Serves: 5

Ingredients: sloppyjoeslabel

  • 1 pound ground beef
  • 1/2 medium onion, chopped (about 1/2 cup)
  • 1/2 cup celery, chopped (about 1 stalk of celery)
  • 1/2 cup green or red pepper, chopped (about 1/2 large pepper)
  • 1/4 cup water
  • 1/2 cup tomato ketchup
  • 1 tablespoon prepared mustard
  • 1 teaspoon sugar
  • 5 whole wheat buns

Instructions: 

  1. Combine ground beef, onion, celery, and pepper in a medium skillet. Add water.
  2. Cook over medium low heat for 15 minutes. Stir as needed. Cook until beef mixture reaches at least 160°F.
  3. Put ground beef mixture in a colander. Pat mixture with paper towels and rinse with warm water to remove fat.
  4. Return to skillet. Add ketchup, mustard, and sugar. Heat 5-10 minutes on low heat.
  5. Toast buns, if desired, in an oven broiler, toaster oven, or skillet. To use a skillet, spread buns with margarine and place face side down in skillet. Cook over medium heat 1-2 minutes.

 

Pointers from

Peggy Signature

eat, recipes , , ,

Eating protein foods on a budget

September 29th, 2014

protein foods blogMy total is what?!? There has been a lot of sticker shock at the grocery store lately. Food prices in general have increased in the last couple of years, but meat prices have gotten a lot of attention lately. Foods from the Protein Foods Group are important sources of protein, iron, vitamins B and E, zinc and magnesium. Therefore, it’s necessary to determine how to fit them into your diet but stay within your food budget.

Here are four tips for including protein foods in your diet and staying within your budget:

  1. Use www.choosemyplate.gov to determine how much food you need from the Protein Foods Group. The amount needed for the average person is 5-6 ounces. If you’re eating meat, this is just about the size of two decks of cards. Most Americans consume much more than this. By not eating larger portions than you need, you can stay within your food budget.
  2.  Choose both animal and plant-based sources of protein. As seen by this chart, the cost of a serving of protein varies by type. Some protein foods like hot dogs are inexpensive, but also higher in fat and sodium than other protein foods. By including a variety of protein sources in your diet, you can enjoy the kinds of protein you prefer but balance the cost. Be sure to consider nutritional value along with cost when choosing what sources of protein to eat.
  3. Watch for sales at the grocery store. When meat your family enjoys is on sale, buy extra and put in your freezer for use at a later time.
  4. Choose recipes that help stretch protein foods. For more expensive sources of protein, use them in recipes that make them go further. Soups, casseroles, stir-fry, and salads combine meat and poultry with beans, grains, vegetables, and dairy to make more servings.

Common sources of protein foods that I eat include ground beef, chicken breast, eggs, beans, peanut butter, and nuts. Here are some of the dishes I like to prepare with protein foods:

Ground Beef

Tacos
Spaghetti
Skillet lasagna
Homemade pizza
Chili

Chicken Breast

Mexican Chicken Soup
Quick Pad Thai
Chicken Fajitas
Chicken Enchiladas

Eggs

Scrambled Egg Muffins
Breakfast Burritos
Egg Sandwich

Beans

Mexican Chicken Soup
Chili
Make Ahead Mexican Rollups

According to MyPlate, I need 6 ounces of protein foods per day. If I eat an egg and cheese on an English muffin for breakfast, 2 servings (2 cups) of Mexican Chicken Soup for lunch, and a serving of Skillet Lasagna for supper, I will eat the 6 ounces of protein foods recommended for me. There will also be enough Mexican Chicken Soup and Skillet Lasagna for my family to eat and we will still have leftovers for another day.

Protein foods are necessary for good health. With some planning and some go-to recipes, you can eat your favorite protein foods and stick to your budget. Do you have a favorite trick for making meat go further? Share it on the Spend Smart. Eat Smart Facebook page.

Jodi Signature

eat, recipes , , ,