My Fall Kitchen

The mornings are getting chilly and sweet corn and tomato season is wrapping up. These are sure-fire signs that it is time to switch my kitchen over to fall. This is my favorite time of year to cook, not only because I love to make cozy dishes like soups and stews, but because there are delicious fruits and vegetables that come into season in the fall. 

Apples, kale, butternut squash and sweet potatoes are some of my fall favorites. I did not grow up eating a lot of winter squash, sweet potatoes or kale, so I learned to cook these as an adult. If any of these veggies are not familiar to you, check out our Produce Basics collection to learn how to store, clean and prepare delicious fall veggies. Here are a few to get you started:

What are some of your favorite things to make in the fall? Share with us on our social media!

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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Autumn Soup

Our October recipe of the month is Autumn Soup and I hope you will like it as much as I do. This soup is thick and creamy and has a balance of sweet and savory flavors that I love. Winter squash is cooked with onions and apples in chicken broth. At the end of the cooking time, the soup is blended smooth and a little cream cheese is added to make the soup extra creamy.

autumn soup

This summer, I grew butternut squash (a type of winter squash) in my garden. This was only the second time I have grown butternut squash. My crop was only a little bit successful – I got four large squash from my plant. We have some friendly deer who like to visit our yard at night and they ate most of the blossoms off my plant.

Since I love butternut squash for this soup as well as our roasted veggie recipe, I will have to buy some more this fall. The farmers market is a great place to find winter squash and the grocery store usually has a good supply too. Once I get stocked up on squash, I am going to make a large batch of this soup and freeze most of it, so it is ready for me to use when I need hot soup on a cold winter day. Enjoy!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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How to Prepare Winter Squash

Fall is my favorite time of year! I grew up on a farm so fall meant harvest time and I loved riding in the combine. Plus both of my kids were born in the fall! Another reason I love this time of year is the food that is in season, butternut squash, sweet potatoes, pumpkin, apples, and pears! I enjoy cooking and baking with all of these.

butternut squash enchiladas

However, some of these are easier to prepare than others. with a particularly tricky fall vegetable is butternut squash. People tend to shy away from using it because of its hard outer skin. We created our How to Prepare Winter Squash video to help you feel more comfortable breaking them down using a few simple steps. 

Give butternut squash a try using our recipe for Butternut Squash Enchiladas. And next week Justine will share with you a recipe for Autumn Soup that uses butternut squash.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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True Stories from the School Cafeteria

The past couple of weeks our blogs have focused on breakfast. Today, I’m going to change it up and talk about lunch. School lunch to be more specific. A couple of weeks ago I ate school lunch with my daughter who is in kindergarten. It was the week of her birthday and she was so excited to have me come.

school lunch tray of food

At the school my kids attend, they get to choose between three entrée options, one option is always a simple sandwich. The day I visited, the other two options were a yogurt parfait or chicken tenders. As you can see in the picture, I chose the chicken tenders. Along with those I had baked beans, a roll, apple slices, broccoli salad, and milk. Another option was applesauce. Overall, I thought the food was good. It just so happens that on the day I planned to visit, my daughter begged me to take lunch from home. I don’t think it was that she didn’t like the chicken tenders as much as it seems that taking your lunch is a ‘cool’ thing to do in kindergarten as there were a number of kids who had brought their lunch.

I generally have my kids eat school lunch because:

  1. I think the school lunch provides them with a balanced meal. They don’t often choose the vegetable option but do they get the fruit, grain, protein, and dairy groups. 
  2. It allows them to try new things. They might not take new things every day but I do think they try things at school that they might not try for me at home. 
  3. The cost of the meal is reasonable for what they get, including fruits and vegetables. And for families who have limited budgets, free and reduced price meals are available.  For more information on reduced price meals, contact your child’s school.

If you have the opportunity to eat school lunch with a child, I encourage you to do so. They will enjoy having you come!

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Breakfast recipes my 9-year old can make

Last week Kat shared breakfast recipes that can be made ahead or are quick to make. Today, I’d like to share some breakfast recipes that older kids can make themselves.

My husband goes to work early so I need to get myself, Parker, and my 5 year-old daughter Paige ready and out the door. Parker is an early riser and is often hungry when he wakes up. If I’m finishing my morning workout, he sometimes makes his own breakfast, which is helpful. Here are some recipes that many kids can make themselves.

  • Crispy Granola– Crispy Granola freezes well so it’s easy to pour into a bowl and add milk. Sliced banana could also be added.
  • Yogurt Parfaits– Kids can have fun layering fruit, yogurt, and toppings into a bowl to create their own yogurt parfait. The Crispy Granola is also a good option for this.
  • Peanut Butter Pita Pockets– For kids who like peanut butter, this is a fun way to eat it.
  • Berry and Greens Smoothies– This recipe makes eight smoothies that you can store in individual jars in the freezer. Move a smoothie from the freezer to refrigerator the night before and they will be ready for kids the next morning.

For kids who are ready to start preparing their own breakfast, remind them of the importance of washing their hands before food preparation.

crispy granola
Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Breakfast for Busy Mornings

By Kathryn Standing

ISU Student, Dietetics & Psychology 

We’ve made it through another summer. School is back in session and so are busy mornings. It is easy to feel overwhelmed in the morning; making sure everyone is ready, out the door, and fed. Figuring out a quick, nutritious, and tasty breakfast can be the most challenging part of the school routine. Luckily, the Spend Smart. Eat Smart. website and app have a lot of good recipes that you can either make ahead or make quickly. 

scrambled egg muffin

Make Ahead

These recipes can be made ahead of time and frozen. Just microwave and send them on their way! 

These make ahead baked goods have an added bonus of going great with coffee or doubling as an easy snack time solution. 

Quick Fix

Looking for something that you can make in a hurry? Look no further. 

I hope these recipes help to lighten the load of busy mornings. Sending our best to you and yours this school year.

Breakfast Cookies

A few years ago, I was browsing through some old recipe files that a co-worker sent me.  We were looking forward to the upcoming anniversary of one of the programs we both work for and she thought some of the recipes might be fun to bring back.  I was skeptical, but I like recipes, so I started reading. It turned out that she was right and I found quite a few recipes that we have been able to bring back over the past year. 

breakfast cookies

One of those throwback recipes is our September recipe of the month, Breakfast Cookies.  These cookies check off a lot of boxes for me.  

  • They combine fresh apples and dried fruit with shredded cheese to give the salty/sweet flavor combination that I love.  
  • The oatmeal provides some fiber, which makes me feel full longer.
  • They store well, so I can make them at night and they are ready to go for breakfast in the morning.

These cookies are great for a quick breakfast, which is important to me on school days.  I like to sit down to breakfast with my children before they head off to school, but I usually do not have time to make a big meal.  If I make these the night before, we feel less rushed in the morning and we can enjoy our meal together before they are off for the day.  Follow along with our blog for the rest of the month for more ideas on eating meals with your children and eating breakfast.

Enjoy!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Meal Planning at My House – Jody

This past month we have been sharing how we each like to do meal planning. To see how Christine and Justine like to do meal planning, check out their blogs here and here.


In addition to the ideas Christine and Justine have shared, I also like to make and freeze main dishes ahead of time. On occasion, I like to spend a Saturday morning making 4-5 main dishes to put in the freezer. Then when I’m making my meal plans for the next few weeks, I can include a meal from the freezer.


Since my kids went back to school this past week, now is a good time for me to get some meals in the freezer.


Here are some of our Spend Smart. Eat Smart. recipes that freeze well.

For more recipes, check out the Freezes Well section of Spend Smart. Eat Smart.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Meal Planning at My House – Justine

Meal planning can look different in every home. In my home, meal planning is flexible. I like to keep it flexible because, with a family of five, things can change very quickly. Today I will share the process I use to plan supper meals at my home.

The first thing I do is choose our main dishes for one week. I usually choose four or five main dishes because I like to double recipes and serve leftovers two or three times per week. Next, I choose side dishes. I usually do not want to cook both main dishes and side dishes, so I keep it simple with sides. I buy a variety of canned, fresh, and frozen fruits and vegetables for sides. Canned and frozen fruits and vegetables are especially important for our family because they store well and they are quick and easy to prepare.

I do not assign specific meals to days of the week. I just post the list of meals I have available on the refrigerator and then make the meal that will be best for my family on a particular day. For example, I tend to go grocery shopping on Friday or Saturday, so I will cook larger meals over the weekend that can be saved for leftovers on a busy night later in the week.

This past weekend, I cooked a pork roast in the slow cooker. So far, we have had two meals from the pork and I think we can get two more. Even though our main dishes will be similar for these meals, I can use the fruits and vegetables I have on hand to change things up a little. This flexible approach to meal planning works well for my family. Stay tuned next week for the approach that works best for Jody and her family.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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