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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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 – 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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Zucchini Hummus Wrap

Our August recipe of the month is Zucchini Hummus Wrap. Zucchini are cut into rounds, sautéed, and then combined in a tortilla with hummus, sliced cheese, and sliced vegetables.

These wraps make a delicious meal that fits in your hand. I think this recipe is perfect for August for three reasons:

  1. Zucchini – zucchini are in season and plentiful in August. My family and I love zucchini bread and muffins, but I like to use zucchini in other ways too.
  2. Time – I do not like to spend much time cooking in the summer because my family and I would rather be outside. This recipe comes together quickly, so it is a great August meal for my family.
  3. Temperature – August is hot, so I try to use the oven as little as possible to avoid heating up the house. You only need to sauté the zucchini rounds for about 6 minutes for this recipe, so the heat from the stovetop is minimal.

Before you try this recipe, there are a couple of things that I think are important to know. The first is to choose small sized zucchini for this recipe because they will fit better in your tortilla when it is time to wrap it up. Save your larger zucchini to shred for Chocolate Chip Zucchini Muffins. The second is to eat these right away. They taste best when served right after the zucchini are sautéed and they do not store well. Use some of your August zucchini and try our Zucchini Hummus Wraps this month.

Enjoy!

Justine Hoover

Justine Hoover

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

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Corn on the Cob

This week we have one more new produce video to share with you – corn on the cob. This is perfect timing here in Iowa because corn on the cob is delicious right now.

Our new video gives some tips on preparing fresh corn on the cob. Start by shucking the corn, which is removing the husks that surround the ears of corn. Then scrub the ears of corn under running water.

Cook the corn right on the cob by boiling, grilling, or microwaving it. I usually put our ears of corn in a microwave safe 9-inch by 13-inch pan, add about 1/3 cup of water, cover with plastic wrap, and cook for two minutes per ear of corn.

However, this year, my daughter’s two front teeth are very loose, so she is having a hard time eating corn on the cob. This is where the preparation method shown in the video comes in handy for me. I use a paring knife to cut the kernels off the ear of corn. Then, I cook the cut kernels following the same steps for microwaving a whole ear of corn. This method is also useful if you want to use fresh corn in place of canned or frozen in a recipe like our Confetti Rice and Bean Salad.

Check out the video and enjoy your corn on the cob this summer!

Justine Hoover

Justine Hoover

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

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Frozen Pudding Sandwiches

It is July and it is hot! This is the perfect time for our July recipe of the month – Frozen Pudding
Sandwiches. These treats are sure to cool you down on a hot summer day.

Frozen Pudding Sandwiches are like ice cream sandwiches only made with pudding. You simply stir an
instant pudding mix with milk and peanut butter to make a thick, creamy filling that goes in between
two graham cracker squares. Freeze them for about three hours and then they are good to go. They
make a great snack or dessert on a hot day (or any day).

I have made this recipe with both chocolate and vanilla pudding mixes and people like them either way.
However, peanut butter lovers often prefer the vanilla pudding mix and chocolate lovers prefer the
chocolate pudding mix. Also, if you would like to make these, but peanut allergy is a concern, you can
substitute sunbutter or another nut butter.

Enjoy!

Justine Hoover

Justine Hoover

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

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Pantry Picks – Whole Wheat Bread

We are excited to announce a new feature on Spend Smart. Eat Smart. called Pantry Picks. Pantry Picks
provide tips on nutrition, storage, and preparation for foods that you might commonly find in your
pantry or cupboard. Each week this month, we are going to look at a different Pantry Pick. We hope you
learn some new ways to use these staple foods.

Today, I am going to introduce you to our first Pantry Pick – whole wheat bread. You can almost always
find a loaf of whole wheat bread in my pantry. Find out why I like whole wheat bread on my post from
last week. We usually use whole wheat bread for sandwiches and toast. If you or your family prefer
another type of bread for sandwiches and toast, fear not!. Here are some other great uses for whole
wheat bread:

Make sure to check out our new Pantry Picks section on our website for more information about whole
wheat bread. Next week Jody will be sharing about tortillas.

Enjoy!

Justine Hoover

Justine Hoover

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

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Croutons

Our June recipe of the month is homemade croutons. If you enjoy store-bought croutons on your salad, on your soup, or for a quick snack, you are going to love these. When I make these, my children, my husband, and even my mom devour them – there are never any leftovers.

The thing I like about homemade croutons is that they are made with whole wheat bread. Using whole wheat bread is important to me because it has more nutrients than wheat bread or white bread. In particular, it has more fiber, which is something we all need to get more of. Fiber helps protect against chronic diseases and it helps keep our digestive system healthy.

If you are like my children, you will just eat these croutons on their own. But, if you are like me, you will want some recipes to use along with your croutons. My favorite recipe to top with these croutons is Autumn Soup. I also like croutons on a salad, such as Whole Meal Salad. Regardless of how you serve your croutons, I hope you try this recipe soon.

Justine Hoover

Justine Hoover

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

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Crispy Baked Chicken

Our May recipe of the month is Crispy Baked Chicken and it is a popular one.  Boneless, skinless chicken is coated in crushed cornflakes and baked. Serve this tasty chicken with a fruit and a vegetable and you have a complete meal.  Many people I have talked to about this recipe like to season the crushed cornflakes beyond the garlic powder. Some suggestions I have received include basil, Italian seasoning, chili powder, lemon pepper, and oregano.  If you have a favorite herb or spice give it a try!

Recently, we have been talking a lot about unit pricing on the blog.  This recipe is a great chance to use your unit pricing skills when buying the chicken.  The recipe calls for 1 ½ pounds of boneless, skinless chicken. This can take several forms, so lets look at the unit price below to see what is the best buy.

Breasts Price

Package Size

Unit Price

$5.90

1.69 pounds

$3.49 per pound

Thighs Price

Package Size

Unit Price

$3.83

1.54 pounds

$2.49 per pound

Tenders Price

Package Size

Unit Price

$5.62

1.28 pounds

$4.39 per pound

In this case, the chicken thighs were the best buy.  Remember, prices will change from week to week, so make sure to double check the unit price before you buy.

Enjoy!

Justine Hoover

Justine Hoover

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

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Children and Fish

A few weeks ago, I mentioned that I rarely ate fish growing up. However, fish is a favorite of my children. We usually eat it for dinner once a week.

You may be wondering if I am worried about my children being exposed to mercury in the fish I feed them. The answer is no because I choose fish that the EPA and FDA have designated safe to eat including cod, pollock, salmon, and tilapia. This chart has great advice on the appropriate types and amounts of fish for children and pregnant women. It is safe for children ages 2 years and older to eat one or two servings of fish per week. Eating fish may even have lifelong health benefits. These include brain function and prevention of chronic disease.

Adding fish, or any food, to the menu at home can be tricky. Family members of all ages may not be comfortable with new foods. Here are some of the things I try:

  • Stick with it for the long haul. The more they see the food, the more likely they are to try it (and like it). It may take weeks, months, or years, but they will eventually try it.
  • Serve it with other things they like. Favorite side dishes can make a new food more appealing. * Serve it as part of a mixed dish. Our Fish and Noodle Skillet is a great way to include fish with other tasty foods your family members may like.

Try adding fish to your weekly menu. Let us know how it goes!

Justine Hoover

Justine Hoover

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

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