Mushroom Quinoa

Our December recipe of the month is Mushroom Quinoa.  This recipe includes sautéed mushrooms, and any recipe with sautéed mushrooms is a win for me.  The mushrooms are cooked with onions, garlic, herbs, ground black pepper, and salt. At the end, cooked quinoa is stirred in to make a tasty side dish.  If you are not a mushroom lover like me, you can substitute a different soft vegetable such as bell peppers or zucchini.

Since I love any recipe with mushrooms, this recipe is the perfect lead in for a theme we are going to explore all month.  We are each going to take a week to share our favorite Spend Smart. Eat Smart. recipes with you. To start us off, here are some of my favorites:

  • Soup:  Autumn Soup, I like the smooth texture and the rich flavor of this soup.  I use it often in the fall when winter squash is abundant.
  • Salad:  Croutons, I know this is not technically a salad, but these homemade croutons make it more likely that my family will eat salad.
  • Main Dish:  Black Bean Burgers, my family loves burgers and this is an economical and tasty way to serve them more often.
  • Side Dish:  No Knead Whole Wheat Bread, my family will eat this homemade bread for any meal or snack, it also makes a great grilled cheese sandwich.
  • Snack/Dessert:  Frozen Pudding Sandwiches, my children often request these and they can double as a snack or a dessert.

Please comment below with your favorite recipes, we would love to know.

Enjoy!

mushroom quinoa
Justine Hoover

Justine Hoover

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

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Soup’s on!

Soup is a favorite meal in my house during the fall or winter. Well, for my husband, soup is a favorite all year round! I enjoy making soup since there are so many different combinations and nearly all of them are a one-pot meal! I also like that I can make many of them in the slow cooker. This allows me to start them before heading to work and supper is ready when I get home.

Of the different soups I make, chili gets a high rating from my family so I thought I’d share some of our chili recipes from Spend Smart. Eat Smart. 

  • 10 Minute Chili: This is a very basic chili recipe that you can make your own by adding different spices, veggies or toppings. It is an easy way to introduce the flavors of chili to children as well. 
  • Vegetarian Chili: This bean and veggie chili is a nice option for a potluck or other occasion where you may not know if there are vegetarians in the group. 
  • Three Can Chili: This chili could not be simpler and it uses products you can keep on hand in your pantry. Depending on your child’s skills and experience in the kitchen, they may be able to make this recipe almost entirely on their own. 
  • Slow Cooker Pork Chili: This is a rich and delicious chili for the slow cooker. It is very tasty leftover as well as fresh from the pot. 

Try one of these soon on a cold winter day!

bowl of chili
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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Golden Cornbread

Our November recipe of the month is Golden Corn Bread. Corn bread reminds me of my childhood. Our school cafeteria made the most delicious corn bread I have ever had. They always served it with chili and then they would put the leftover corn bread on the salad bar the next day. You can bet that I was one of the people who ate it two days in a row.

golden corn bread

The school’s corn bread probably would not have met the nutrition standards we have for our recipes here, so we have created our own version. We substituted in some whole wheat flour to increase the fiber in the bread. We also reduced the sugar and fat. In my opinion, it is still pretty tasty.

Just like my school, I often serve this corn bread at two meals. We eat it with chili for supper at night. Then my children and I eat the leftovers for breakfast in the morning. Enjoy!

Justine Hoover

Justine Hoover

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

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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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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.

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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Meal Planning at My House – Christine

Our theme for blogs this month is meal planning. Each of our primary bloggers will share how they approach meal planning at their own home. We hope that you will be able to take some ideas from each of us to make meal planning go a bit easier for you.

easy roasted veggies

Meal planning is important to me because I want to make meal prep easy and I like to avoid food waste as much as I can. Most of the time I plan meals for just one person, so my strategies look different from someone who is planning for a whole family. Justine and Jody will have tips for families throughout the month.

Here are some of my favorite go-to strategies.

  1. I start with what I have. I begin my meal plan for each week with what I already have to reduce food waste. I often cook up a stir-fry or soup on Sunday with any vegetables from the previous week to get them used up before they spoil. One recipe that is great for this is our Easy Roasted Veggies.
  2. I do not cook for one. I generally cook a full batch of whatever I am making and I freeze leftovers in small containers. This way, I cook once and I know there are lots of yummy things in my freezer. The containers in the freezer make super-fast lunches and dinners.
  3. I pre-prep ingredients. When I get home from work at night I am usually very hungry and not in the mood to start cooking from scratch. I try to do myself a favor and be ready for this situation by having pre-prepped ingredients in my fridge or freezer. Here are some of my standbys:
    • Chopped onions in an airtight container in the freezer. These are great for cooking. If you will use the onion within a few days, you can store it in the refrigerator. I will often chop up 4 or 5 onions and keep them in the freezer to use for many meals. This works with peppers as well!
    • Cooked proteins. This time of year, I grill outside a lot. If I light my grill, I fill it. This means that I often have many frozen protein foods like grilled chicken and hamburgers. I can heat these up very quickly to get a meal started and cut my cooking time way down.
    • Cut fruit and vegetables in the refrigerator. I know that I am much more likely to reach for fruits and vegetables for snacks when they are cut and ready to go. I tend to purchase fruits and vegetables that can be cleaned and/or prepped ahead, such as:
      • Carrots
      • Celery
      • Pea pods
      • Peppers
      • Watermelon
      • Grapes

I hope one of these ideas is helpful to you and stay tune all month for Justine and Jody’s meal planning routines!

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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Veggies for Breakfast

According to the 2015 Dietary Guidelines, about 85% of Americans eat fewer vegetables than we should. That means only 15% are eating enough. Potatoes and tomatoes are the most commonly eaten, followed by lettuce and onions.

Therefore, the Dietary Guidelines recommend making small shifts to eat more vegetables. This includes
eating more vegetables that are prepared in ways that are lower in calories, saturated fats, and sodium
and eating a wider variety of vegetables.

I follow someone on social media who has been encouraging her followers to eat more vegetables. One of the ways she gets in her vegetables is eating them at breakfast. Unless I’m eating eggs with vegetables or a smoothie with spinach, I don’t often eat vegetables at breakfast. However, there’s no reason I can’t! So, I’ve been challenging myself to do so. Some ways Some breakfast veggies that work for me are: leftover roasted vegetables, eating carrot sticks and pepper strips, and eating celery with peanut butter. These are all things I do other times of the day. Now I just eat them earlier to help me get in more vegetables. Here are a few other ways you might try eating more vegetables.

  • Think of vegetables as part of your main dish as well as a side dish. We have lots of recipes that
    include vegetables as part of the main dish.
  • Make a vegetable tray and keep it in your refrigerator to grab out for snacks and meals. Make Vegetable Dip or After School Hummus to go along with the vegetables. Vegetable trays seem to
    make vegetables more exciting!
  • Eat them fresh, frozen, and canned. All forms of vegetables count, so don’t let the worry that
    fresh vegetables will go bad or the time to cut them up prevent you from eating more
    vegetables. Eat canned vegetables that are low in sodium and frozen vegetables without sauce
    in addition to fresh.

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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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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Pantry Picks – Brown Rice

How do you like the new Pantry Picks collection on our website? I have to admit, I’m pretty excited about my pick – brown rice. Brown rice is definitely a pantry pick in my house! I love it and I eat it pretty much every week. It tastes great, it’s hearty and it is a healthy choice for me. I try to make sure that at least half of the grain foods I eat are whole grains and brown rice helps me do that.

One of the things I like the best about brown rice is that it is so fast. I can cook a big pot of rice once and then split the rice up into freezer containers and freeze it for up to six months. Then I can have rice for many meals with just a quick zap in the microwave.

I use brown rice all year. In the winter, it goes into soups and casseroles and in the summer I make stir fry and salads. I put a little round-up of some of my favorite recipes that use brown rice below.

I hope you try one of these today and share your favorite ways to use brown rice with us in the comments or on our social media!

Enjoy!

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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