Honey Mustard Dressing

 

Our February recipe of the month is Honey Mustard Dressing.  This is a super easy homemade dressing that can be used for more than just salads.

To make this dressing, combine ¼ cup each of only four ingredients – Dijon mustard, honey, cider vinegar, and oil – in a container with a tight fitting lid.  Shake well and serve.  This dressing has many uses:

Try our Honey Mustard Dressing this month; I think you will like it!

Enjoy!

Justine Hoover

Justine Hoover

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

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A Meal Plan For My Family

Here at Spend Smart. Eat Smart. we talk about planning meals a lot.  This is because it is easier to save money and make healthy food choices when you have a plan.  I know that on the weeks that I do not have a plan, or on the weeks when my plan goes wrong, I end up making more trips to the store, spending more money, and making less healthy choices.  

My colleagues have written many great blogs about meal planning here, here, here, and here.  If you want more information about meal planning, take some time to read this helpful information.  Today, I am going to tell you about how meal planning works for my family of five.

I do a lot of cooking on the weekend, so I usually plan out my meals and write my grocery list on Friday.  First, I look at what I have on hand and think of what meals I can make to use up these foods before they go bad.  Then, I write down all of the meals I am going to make that week.  Our 5-Day Meal Planning Worksheet can be helpful for this step.  Finally, I write my grocery list and go shopping.

Now it is time for a confession, I rarely stick to my meal plan as written.  We are an active family and things come up, so I give myself a break here.  If it is 5:30 on Monday night and everyone is hungry but I have not even started supper, I will pull out Sunday’s leftovers and re-heat them.  This pushes Monday’s meal to another night, but that is ok.  Just remember, if you have raw meat in your refrigerator, it is only good for 3-4 days, so stick it in the freezer if you will not be using it soon.

Meal planning is a great way to get your healthy new year’s resolutions off to the right start.  So, give meal planning a try!

How to Plan Meals CALENDAR

Justine Hoover

Justine Hoover

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

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Tamale Pie

Happy New Year from Spend Smart. Eat Smart.!  We are happy to welcome you to 2018 with our January recipe of the month – Tamale Pie.

A bottom layer of ground beef, onions, peppers, and salsa is topped with a delicious, golden layer of cornbread.  You will want to eat this right out of the oven, but I promise it is better if you let it rest about five minutes before slicing and serving.  The rest time lets the bottom layer thicken up a little and makes it much easier to scoop from the dish to your plate.

This dish has been a hit with the Spend Smart. Eat Smart. family and I hope it is a hit with your family too!

 

Enjoy!

 

 

Justine Hoover

Justine Hoover

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

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Chicken, Corn, and Rice Casserole

Our December recipe of the month is here – Chicken, Corn, and Rice Casserole.

This hot and tasty dish is sure to warm you up on a cold winter evening.

My weekly menus usually reflect the seasons. In the winter, I enjoy making hot casseroles that fill our home with delicious smells and the warmth of the oven. This time of year, I find comfort in gathering our family around the table, enjoying a hot meal together, and having a long conversation. Chicken, Corn, and Rice Casserole is a great recipe to gather around.

To make this recipe, stir together cooked brown rice, frozen corn (that has been thawed), a can of chicken, a can of diced green chilies, a container of plain Greek yogurt, and shredded cheese. Put the mixture into a casserole dish and bake at 350° F for 30 minutes. When you serve it, you can let each person add their own toppings (salsa, shredded cheese, jalapeños, sour cream, crushed tortilla chips).

Enjoy!

Justine Hoover

Justine Hoover

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

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Turkey Vegetable Quiche

At our Thanksgiving meal there is always too much food and an abundance of leftovers.  There is just something about the holiday that compels us to cook and cook and cook.  Which brings us to our November recipe of the month – Turkey Vegetable Quiche.  This recipe is the perfect way to use up some of your leftover Thanksgiving turkey.

Start with a pie crust – you can buy one during the pre-Thanksgiving sales or you can make an extra when you make your holiday pies.  Prepare the crust then fill it with sautéed vegetables, leftover turkey, and eggs that are beaten with milk and seasonings.  Top everything with a sprinkle of cheese and bake for about 35 minutes.  Make sure to let this quiche rest outside of the oven for about 5 minutes to make it easier to slice and serve.

This quiche tastes great for breakfast, lunch or dinner. Enjoy!

Justine Hoover

Justine Hoover

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

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Homemade Baby Food

Photo of applesauce

I cannot believe that it has been exactly four years since I last blogged on the topic of homemade baby food. At the time, my daughter had recently outgrown the mashed and soft foods phase and was moving on to eating most table foods. She was a great eater and happily ate just about anything I offered.

Fast forward four years and I have gone through the baby food phase again with another child. This one was a little different. He decided to show a strong personality and go about trying foods his own way. I was excited to start making him some homemade baby food, but he would not eat it! He wanted what big brother, big sister, dad, and mom were eating, and he wanted to feed himself. So, we gave him foods from the table that he could easily chew and swallow and that he could pick up with his fingers and get into his mouth.

I wanted him to try foods with a variety of textures and flavors, but he still refused to let anyone feed him – he had to feed himself. With a little bit of patience and a lot of practice with the spoon, he started feeding himself some of the mashed foods I had prepared for him. Two of his favorites were apples and sweet potatoes. If you are interested in making homemade baby food, check out our video. You can also try our homemade applesauce, which is a great fall treat no matter how young or old you are!

Enjoy!

Justine Hoover

Justine Hoover

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

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Mashed Sweet Potatoes

mashed sweet potatoesI grew up thinking that the only way you could eat sweet potatoes is with marshmallows on top. I am not a big marshmallow fan, so, as an extension, I did not really like sweet potatoes. Now that I have learned some new ways to make them, I love sweet potatoes and eat them nearly every week.

Our October recipe of the month is a delicious sweet potato recipe – Mashed Sweet Potatoes. You peel and dice the sweet potatoes, boil them until they are tender, add some cream cheese and then mash them. If you would like, you can top them with some bread crumbs and broil them for just a few minutes until the bread crumbs are golden brown.

I like this recipe because the flavor is not too sweet. I really like this recipe because it uses sweet potatoes, which are a rich source of nutrients that our bodies need including fiber, vitamin A, and potassium.

Enjoy!

Justine Hoover

Justine Hoover

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

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Let ‘em eat cake!!

Today’s post is from guest blogger, Holly Van Heel, a Human Sciences Specialist in Nutrition and Wellness at Iowa State University Extension and Outreach.

Tpumpkin apple cakehere is nothing better than a homemade cake with frosting and sometimes you get hungry for one. But I’m never enthused about gathering all the ingredients out of the cupboard, measuring, and dirtying a bunch of dishes.

Someone in my office suggested I try the Spend Smart. Eat Smart. Pumpkin Apple Cake recipe they use. I liked it right away as it uses a cake mix and just 4 other ingredients. Only two of the ingredients need to be measured!  I quickly mixed it up (cake mix, 3 eggs, 1 can pumpkin, apple juice and a little cinnamon), baked it in a bundt pan, took it to work, and shared it with my colleagues. They were surprised to learn the deliciously moist cake they were raving about had no oil or other fat added and was providing 60% of their vitamin A needs. As a bonus, when this cake bakes and cools, it makes its own light, sweet glaze.

It just supports my theory; there is nothing better than a homemade cake with frosting (or light glaze) to satisfy one’s dessert craving.

Justine Hoover

Justine Hoover

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

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Chocolate Chip Zucchini Muffins

Do you remember last week when I suggested you grate up a zucchini? This is why – our September recipe of the month is Chocolate Chip Zucchini Muffins and they are delicious! If you have not yet seen our video on preparing zucchini, check it out for some quick hints on grating a zucchini. You do not even need to peel it first!

I like to make these muffins for my children to eat before heading off to school in the morning and here is why:

  • They are made with whole wheat flour, so the fiber will keep their tummies full and the carbohydrates will give their bodies and brains the energy they need to get going in the morning.
  • They are made with both fruits (banana and applesauce) and a vegetable (zucchini). Split between 12 muffins, it may not be a lot of fruits and vegetables, but at least we are getting the day off to a better start than if we had eaten no fruits and vegetables at all.
  • They freeze well. This means I can make a double batch of muffins when I have the time and then freeze the rest for a day when I do not have much time to prepare breakfast.  Store these muffins in freezer bags for up to three months. Thaw by wrapping a muffin in a damp paper towel and re-heating in the microwave on the defrost setting until heated through.

My children like me to make these muffins because, of course, chocolate chips! There is only ¼ cup chocolate chips in the entire recipe, but it is enough to get my children excited about these muffins.

Enjoy!

Justine Hoover

Justine Hoover

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

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Preparing a Zucchini

This time of year gardeners tend to have an abundance of zucchini. The challenge is to use it before it goes bad. In our newest video, we show how to prepare a zucchini. The different ways of cutting a zucchini are useful for different recipes. Watch the video today and find out how to slice rounds, cut matchsticks, cube, dice, and grate zucchini.

If you have the time and a zucchini, grate one up this weekend so you have it ready to make our September recipe of the month next week.

Enjoy!

 

 

Justine Hoover

Justine Hoover

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

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