Eat Your Beans at (Almost) Every Meal

This month is all about incorporating more plants into meals. To switch it up at my house, I try to make vegetarian meals at least twice a week. Not only does it help my family save money, but it helps add variety to our meals. 

Beans are a great source of protein and they are easy to add to our meals. I love cooking with beans; they taste great and tend to be less expensive than meat. Brynn, our 17-month-old, loves beans and will eat them straight out of the can! My husband on the other hand would prefer beans added to a meal, not eaten as a snack, so I am always on the search for quick, easy bean dishes to try at home. Several Spend Smart. Eat Smart. recipes that highlight beans have become family favorites at our house.  

One of our favorite dishes is Lentil Tacos where the filling is smashed lentils cooked in taco seasoning. We add our favorite taco toppings and make Black Bean Salsa on the side to get an even greater variety of beans. Another fan favorite at my house is hummus. For easy meals, we will make the Zucchini Hummus Wraps and add black beans. These wraps are a great way to use up vegetables in your kitchen before they go to waste. With Brynn being a fan of black beans, the Black Bean Burgers are a quick meal that I make when I am running low on groceries and time. I will make several batches and stick them in the freezer to use for lunches or a snack- this girl really loves her beans!

Cooking dry beans saves money and allows you to add flavor while the beans cook. Spend Smart. Eat Smart. has a great resource for how to cook dry beans at home. In my house, we generally use canned for convenience. When cooking with canned beans, look for cans with labels that say, ‘less sodium’ or ‘no salt added’. If I am unable to find those options at the store, I will simply place the beans in a colander and run them under cool water to rinse off extra salt. If you are a fan of hummus but don’t always like the price at the store, you can make your own hummus at home for a fraction of the cost. Add your favorite seasonings and you have the perfect snack or addition to your meal. I hope this blog gives you a few ideas on how to add beans into your weekly meals while saving you a little bit of money on your next grocery bill. 

Cheers to swapping out your protein this week!

Zucchinni humus wrap meal
Katy Moscoso

Katy Moscoso

Katy Moscoso is a Program Specialist with Iowa State University Extension and Outreach. As a new mom she is always on the lookout for easy, healthy recipes to prepare for her family.

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A Walk a Day Could Keep the Doctor Away

As Jody mentioned in her earlier blogs this month, February is focused around heart health. I like to focus on the habits I can do every day that help keep my heart healthy. Eating well and staying active are at the top of the list for me. 

Last week Jody touched on strength training and the importance of weight bearing activity to help strengthen muscles. Another easy way to exercise your heart and body is to go for a walk. Did you know that walking is the single most popular adult exercise in the country? Walking can be a great way to increase your heart rate while exercising your heart and lungs. 

The goal is to aim for 30-minutes of exercise 5 days a week. When I am running short on time, I will break my walk into short, brisk segments to get to that 30-minute goal. A few ways that I tend to break up my daily walk are to park further away from my destination when I am out running errands and to take short walks during my breaks. 

When I was pregnant, I gave myself a goal to walk for 30 minutes every day. I not only wanted to have a healthy pregnancy, but walking helped alleviate stress and gave me an energy boost- this was crucial in those last few months! Once my daughter was born, walking was the only tried and true way that I could soothe her. Having an October baby in Iowa took some flexibility on my part because it got cold outside fast. If the weather was too cold to take her outside, I would head to our local mall to get in my daily walk. Some of my fondest memories from childhood were going on walks with my mom. I hope that my daughter will cherish these daily walks as she gets older and begins to establish her own healthy habits.  

Check out the handout, walk your way to fitness, under the ‘move’ tab on our website that highlights helpful tips on what to wear for your walk and how to turn your basic daily stroll into a heart healthy workout.

Cheers to getting outside and strengthening your heart!

Katy Moscoso

Katy Moscoso

Katy Moscoso is a Program Specialist with Iowa State University Extension and Outreach. As a new mom she is always on the lookout for easy, healthy recipes to prepare for her family.

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These Are a Few of My Favorite Things

As a new mom to a 14-month-old, getting into a new routine when it came to meal time was hard! I work part-time for Iowa State University Extension and Outreach and am a full-time wife and mom. I need quick, healthy meals and snacks to prepare and Spend Smart. Eat Smart. has been a lifesaver in my home!

As the holidays are fast approaching, below are some of my family’s favorite recipes. We tend to entertain a lot during December and these yummy recipes have become quite the hit with our friends and extended family around the holidays. 

*Main dish: Turkey Vegetable Quiche 

*Side dish: Easy Roasted Veggies 

*Soups: Our Favorite Chicken Noodle Soup 

*Desserts: Pumpkin Apple Cake 

*Snacks: Hurry Up Baked Apples

If you are stumped on what to make for a holiday gathering, pick one (or all!) of these tried and true recipes to really wow your guests.

Happy Holidays!

Written by: Katy Moscoso


Turkey Vegetable Quiche
Katy Moscoso

Katy Moscoso

Katy Moscoso is a Program Specialist with Iowa State University Extension and Outreach. As a new mom she is always on the lookout for easy, healthy recipes to prepare for her family.

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