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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.

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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

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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

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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

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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

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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

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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

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School Spirit is in the Air – Go Cyclones!

September 22nd, 2014

CyCookingForBlogThis weekend the Iowa State University Cyclones have a football game against the Baylor Bears. We’re underdogs going into this one, but the Spend Smart. Eat Smart. team is hoping for a Cyclone victory!

I like to go to tailgates and have people over for football games, but sometimes the food served at football celebrations is pretty unhealthy. I challenged myself to remake a couple of typical football snacks the Spend Smart. Eat Smart way. My recipes are fun, festive and ready for the football game!

I started by thinking about the veggie trays at tailgates. Someone always brings one but often they don’t get eaten. I think this is usually because they are kind of boring and everyone really wants the sweet and salty snacks instead. Not to mention, these often come pre-made from the grocery store and cost way more than a veggie tray made at home. I made mine festive with peppers in Cyclone colors and instead of the usual ranch veggie dip, I made Garbanzo Bean Dip. It is a tasty and inexpensive alternative to the old standby. If you like hummus, you’ll love this dip!

dip and cereal treatsDesserts are always a favorite at tailgates. I usually see lots of brownies, cookies and bars. Sometimes for early games there are even cinnamon rolls! I wanted to have a sweet treat that was a little healthier so I chose to make Whole Grain Cereal Treats. These are very similar to the rice cereal treats we all know and love, but with the added health benefit of whole grain. I even added some red sprinkles to show Cyclone pride!

Next time you’re going to a football get-together, think about putting a healthier spin on the dish you take. Game time food can be healthy and inexpensive while still being lots of fun!

s Signature-1

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Making the Most of a Hot Grill

September 15th, 2014

chicken on grill blogIt’s a beautiful time of year here in Iowa. That means I am cooking on the grill at least a couple of nights per week. I love the flavor of grilled food and it saves me from heating up the kitchen. Best of all, fewer dishes!

I use a gas grill and replacing the empty propane tank with a full one is one of my least favorite chores. I want to get the most out of every tank – so when I heat up my grill I fill it up!

Instead of grilling two hamburgers or pieces of chicken, I fill the grill up and use what I don’t eat as “planned overs”. These are leftover ingredients that I know I will use later. I can cook a whole grill full of food in the same amount of time as just a piece or two of meat. Last week I needed two grilled chicken breasts for a recipe so I made six and saved the extra four. I chopped up two of them and saved them in the fridge. I used them to top the salads in my lunch all week. I froze the other two in freezer bags. I’ll defrost them and use them next time I need a fast dinner.

veggie basket blogMeat isn’t the only thing I can make ahead on the grill. I love to make grilled vegetables using a grill basket. I just chop them all about the same size, drizzle with some olive oil, sprinkle with a bit of seasoning and grill for about 15 minutes. I mix them around half-way through using a metal spatula or tongs.

Even if I just need a few cups, I fill up the basket and save the leftovers for other meals. I love to add them to cooked rice and pasta for a really fast meal. If I know I’ll eat them in a few days, I keep them in a sealed container in the fridge. Otherwise, I put them in a freezer bag and stash them in the freezer.

I love knowing that when I come home from work late I can grab the chicken and veggies from the freezer and put together a tasty meal with the flavors of the grill in no time at all.

s Signature-1

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Take-out vs. Homemade Lunch: Time, Cost and Nutrition

July 21st, 2014

Fast food is expensive and most options are not as healthy as homemade meals. As a recent college graduate entering the workforce I’m learning there is a “life” aspect that can’t be ignored. I, like you, value my time, health and money so I wondered – is take-out lunch really more expensive, less nutritious and quicker than a homemade version? The Spend Smart Eat Smart Team sent me on a mission and here is what I found:

lunch blog chart 2

It was really easy to locate nutrition and serving size information on my favorite burrito shop’s website. I was able to easily recreate a burrito with the exact same flavors at home.

There are two different ways I’m excited to customize my homemade burritos in the future.

The first is the ingredients. When getting take-out there is only one kind of rice, flavor of chicken and limited vegetables to choose from. When I make the burritos at home I’m able to add more or less lettuce and tomato or season my rice with chili powder and cumin rather than eat it plain. When I made my homemade burritos I used brown rice and added chili powder, onion, green chilies and tomato sauce to make a Spanish rice. I am also looking forward to customizing the size of my homemade burritos. I’m not sure what your experience is, but I can never finish an entire take-out burrito in one sitting. The leftovers either end up in the trash or I save it for a second meal (but by then the lettuce is slimy – boo). When making burritos at home, I’m able to make a burrito of an appropriate size for my appetite.

Although it took me longer to prepare the homemade burrito compared to take-out, I ended up with six burritos with rice, beans, cheese and chicken in them. I wrapped each burrito in plastic wrap, put them in a freezer bag and stored them in the freezer. In the future for an easy (and cheap) lunch from the freezer, I’ll just thaw, reheat, throw some lettuce, sour cream and tomato on it and enjoy a burrito in less than 10 minutes.

If I were to get take-out once a week for the next month I would have to commit to:

$27.44 | 1 hour and 15 minutes of time | Four DAYS worth of sodium in only four MEALS.

If I were to make my burritos at home and eat them once a week I would commit to:

$8.04 | 35 minutes of time | 4,900 fewer milligrams of sodium.

burrito blog

I was really surprised by how easy it was to make my own tasty burritos at home. Although it took more time and planning on the front end, homemade burritos on average took 6 minutes of time per burrito compared to the 19 minutes take-out took. My perception of how “fast” fast food really is has changed.

I wonder what results I would get if I compared a take-out sub sandwich to a homemade one. I’m definitely rethinking and re-planning the time and money I have spent on fast food that is actually easy to make at home, what about you?

-Liz

2014 ISU Dietetics Graduate

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