Lemon Chia Seed Muffins

Our May recipe of the month is Lemon Chia Seed Muffins. Since I knew this recipe was coming up, I made these for my family this weekend and they were a hit – I made them on Saturday and they were gone on Sunday.

Lemon Chia Seed Muffins are a spin on a traditional lemon poppy seed muffin. The flavor is similar; though, not as sweet because this recipe uses less sugar. The biggest difference you might notice is this recipe calls for chia seeds instead of poppy seeds. We went with chia seeds for several reasons:

  1. Cost: At my local grocery store a 32 ounce bag of chia seeds costs $7.96. This seems like a high price at first, but when you consider this is about 70 tablespoons of chia seeds, you are only spending $0.11 per tablespoon. Contrast that with poppy seeds which are about $0.86 per tablespoon.
  2. Versatility: Now that you have this bag of chia seeds what are you supposed to do with it? Chia seeds are versatile and can be added to many recipes – baked goods, smoothies, and oatmeal. Or you can sprinkle them on top of cereal or yogurt. Seal your bag of chia seeds and store it in the refrigerator after opening.
  3. Nutrition: Chia seeds are different from poppy seeds nutritionally. The biggest difference is chia seeds have about twice as much fiber as poppy seeds. This is a bonus because most of us can use more fiber.

Find the full recipe: https://spendsmart.extension.iastate.edu/recipe/lemon-chia-seed-muffins/

Enjoy!

Justine Hoover

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

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What to do with Dried Beans?

I recently bought a bag of dried beans on clearance at the grocery store.  I usually buy canned beans, but it was too good of a deal to pass up.  The problem was that I didn’t know how to prepare them! Years ago, I tried to cook dried beans and they ended up crunchy and undercooked.

I discovered a recipe to prepare dried beans using my slow cooker.  The slow cooker cooked the beans overnight! It was so easy. I froze the beans in containers so I have cooked beans ready to use whenever I need them.

Beans are a great way to add protein to meals and save money on groceries. Beans give you long-lasting energy and help you feel full for a long time.  Here are some of my family’s favorite ways to eat beans:

  1. We top salads with beans. Try black or pinto beans for a taco salad or navy or kidney beans for a Mediterranean salad.
  2. We make dips with beans.  Adding beans to dips makes a quick snack full of protein!  Our favorites are Hummus, Black Bean Salsa, and Cowboy Caviar.
  • We add beans to pasta dishes.  A quick dinner my family loves is a box of cooked whole wheat pasta, a jar of pesto (found in the grocery aisle near spaghetti sauce), and a few cups of garbanzo beans.  We mix it all together and it’s ready in 30 minutes.  We serve it with a garden salad or steamed green beans or broccoli.
  • We add black beans or pinto beans to eggs and wrap in a tortilla for a Southwest breakfast burrito!  Try this recipe for a fun weekend breakfast!
  • We make soups with beans.  Soups are a great way to use up a lot of beans.  We like Vegetarian Chili and Minestrone Soup.

Katie Sorrell is a Registered Dietitian who likes to try new recipes. She meal plans and shops at the grocery store on the weekend for the upcoming week.

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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Garlic and Herb Lentils

Personally, I had never cooked with lentils before trying this recipe. Lentils always had a way about them that was kind of scary. Not quite a bean, but not a pea either. What are these things? Well, I am here to tell you that what was once scary is now a household favorite.

After doing some research, I realized that lentils were full of great nutrients like protein, fiber, and iron, while very low in sodium and fat. They were also only 98 cents for a pound, which is a low price for nutrient-dense food.  I figured, why not give it a try? I used this recipe as a side to baked salmon and sauteed sweet peas, and my husband said it was one of his favorite meals.

It required very little prep time (only cutting the onion and rinsing the lentils), and it turned out very flavorful with the seasonings and chicken broth included. I served the meal with fresh lemons, and my husband used the juice to enhance the flavor even more.

So next time you look at a lentil, don’t be afraid. They are packed with nutritious qualities, fit in your budget, and taste great.

Find the full recipe here: https://spendsmart.extension.iastate.edu/recipe/garlic-and-herb-lentils/

Hello! I am Brianna Montross, currently a graduate student and dietetic intern at Iowa State University. Some of my favorite things to do are write poetry, run, and find new ways to incorporate veggies in my cooking.

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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Cooking for Fewer During the Holidays

I love to cook, especially around the holidays! There is something nostalgic about bringing out the box of old recipe cards that are covered in stains and mark-ups from family members altering recipes throughout the years. Cooking holiday meals is a way that I show those around me that I love them, and this has been something that I have had to get more creative with during the past year.

Holidays looked a lot different for many of us in 2020 and this year is off to a similar start. Smaller, more intimate gatherings are still recommended, leading to a slightly different mindset when planning those traditional holiday meals. Check out my list of holiday cooking alterations below to cook for a smaller crowd this holiday season.

  1. Halve your recipes– Over the years I have found that the family favorite recipes that my grandma, mom and aunts used for holiday cooking were meant to feed a village! By cutting those recipes in half, I can spend more money on other ingredients for additional recipes and am not stuck with mountains of leftovers.
  2. Pick recipes that can be used for future meals– Cooking for smaller numbers of family this past year required me to get creative. I love the idea of having versatile ingredients and leftovers that can be used for other meals. Easy Roasted Veggies are a fan favorite at my house any time of the year and the leftover veggies can be used in other recipes like Vegetable Frittata and Vegetable Quesadillas. Ham is a traditional Easter food in my family which leads to a lot of leftovers. I love using leftover ham in soups and quiches. A few of our favorite recipes to use ham are Turkey Vegetable Quiche and Split Pea Soup.
  3. Share the cooking with others– A lot of our neighbors used to travel for the holidays but with the pandemic we have found that everyone is cooking for fewer people or cooking for the first time in several years! I love having meal swaps with my neighbors and the same can be said during the holidays. You may find a new family favorite this way!
  4. Find fun ways to eat your meal with those you love– Not only is cooking for a holiday different during a pandemic, but you are also limited to who you can have in your home to celebrate. Hop on Facetime or a Zoom call with loved ones and coordinate your mealtimes to eat with each other. It is a fun way to talk about the foods you have prepared, and you can still celebrate the holidays with those you love!

Find creative ways to celebrate with those around you to keep the holiday season fun and memorable. Cheers to good health in 2021!

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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Italian Chicken

Our March recipe of the month is Italian Chicken. This is a versatile recipe from beginning to end. You get to choose the number of servings, the cooking method, and how you will serve this recipe.

Before you start, decide how many people you will feed and how many meals you would like to make from the cooked chicken. You can adjust this recipe to make 2 to 8 servings. When you are writing your grocery list, adjust the amount of chicken you buy to meet your needs. One chicken breast half will usually yield about two servings. The size of chicken breasts vary, so make sure to check them closely before you buy them to make sure they are right for you. Keep the amount of tomatoes, artichoke hearts, and seasonings the same. If you use less chicken, you will just end up with more sauce and vegetables with each serving.

When cooking this recipe, you can use a slow cooker or a pressure cooker. Place all of the ingredients in the slow cooker or pressure cooker and then cook according to the manufacturer’s directions. For a slow cooker, cook on low for around 4 to 6 hours. For a pressure cooker, use a cook time of around 10 minutes and a natural release time of 10 minutes.  

You can serve this recipe several different ways. I have served this recipe on cooked rice and noodles. I have also served this recipe on toasted bread as a sandwich or on a bed of lettuce as a salad. Be creative!

Find the full recipe at: https://spendsmart.extension.iastate.edu/recipe/italian-chicken-slow-cooker-pressure-cooker/

Enjoy!

Justine Hoover

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

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Versatile Winter Vegetable

I moved to Iowa 11 years ago and still have a difficult time appreciating Midwest winters. Although I am not a fan of the snow and brutally cold temperatures, I do look forward to transitioning my family’s meals to dishes that bring us warmth and comfort during the colder months. Many of the comforting foods that are traditional in my family in the late fall and winter are rich and heavy. To add some variety, I have begun to incorporate recipes with winter squash to add in more vegetables throughout the week. Below are a few of my favorite recipes to use winter squash. 

  • Butternut Squash Enchiladas – These enchiladas are a creative way to use winter squash. I loved making these when our daughter was just beginning to try solid foods because the mashed squash was easy for her to eat.
  • Easy Roasted Veggies – Roasting veggies does not require a lot of prep or cooking. Pick out any type of squash to roast or try a combination of a few! I love to roast squash to use as a side dish and will add leftover roasted veggies to quesadillas and quiche.
  • Autumn Soup  – I love a good soup recipe in the fall and winter! This fall inspired soup is creamy and packed with flavor.
  • Wraps “Your Way”– I love using roasted butternut squash as the veggie for these wraps. A warm wrap in the winter hits the spot! Simply add your heated squash to a tortilla with hummus and kale to create a hearty lunch.

Winter squash can seem intimidating if you haven’t prepared one before. Before working with ISU Extension and Outreach, I would walk past winter squash in the produce department because I was unsure how to cook with them. Watch this video for step by step instructions on how to prepare winter squash at home. Grab winter squash next time you pick out produce- you won’t be disappointed!

Cheers to preparing squash this winter!

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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Party Boards for Every Day

Have you seen those beautiful party boards that people post pictures of online? They usually have tasty cheeses, meats, crackers and fruit. Mine are not typically fancy, but I absolutely love these as an appetizer or party dish. I have not had the opportunity to throw holiday parties this year and I was really missing these foods. So, I decided to make a party board for a meal at home.

If you think about it, this is a fun and easy way to make a meal. Party boards usually involve multiple food groups and require little to no cooking. In the chart below, I shared some of my favorite things to include on party boards. How fun would it be to make a meal this week picking one item from each category?

BreadsCheesesFruitsMeatsVeggiesExtras
Crackers
Crusty
bread
Pretzels
Breadsticks
Cheddar
Pepper jack
String cheese
Cream cheese  
Apple slices
Grapes
Pear
slices
Dried fruit
Sausage
Pepperoni
Salami
Sliced
turkey
Carrot
sticks
Radishes
Pea pods
Mini
peppers  
Mustard
Pickles
Nuts
Veggie dip  

The picture above is a party board I made for dinner recently. It was delicious and allowed me to pretend that I was at a festive holiday party. If you try this out, snap a picture and share it with us on social media.

Enjoy!
Christine

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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Preventing Food Waste at Christine’s House

I live on my own and I LOVE to cook! People often ask me if I make homemade food for just myself and if I end up with a lot of leftovers going to waste. I do cook for myself all the time and I very rarely throw out leftovers. I am excited to share some of the strategies I use and I hope some will work for you too.

Meal Planning: The most important strategy that I use is meal planning. I sit down each week and decide what I would most like to cook. I decide based on the weather, the season and how much time I will have that week. The plan helps me choose what perishable foods I need to buy and helps me feel confident that they will get used without going to waste. The plan also lays out which days I am going to cook. I do not cook dinner every night; I often cook 3 times per week.

My Friend the Freezer: I rarely cook a meal that I will only eat once. When I cook, I normally plan to eat one or two servings within four days of making the dish and I freeze the rest in small containers. I often hear people say that this strategy would not work for them because their freezer is too full. My approach to that problem is that I add prepared dishes to my freezer every week, but I also eat dishes from it every week. I view it like a pantry with a constant stream of food in and out. I use about half of my freezer this way and the other half has frozen meat and vegetables that I keep on hand for longer term storage. As I plan my meals for the week, I always plan at least a few meals that are going to involve taking a prepared dish out of the freezer. That way, I know there will be space freed up for the things I cook fresh that week. The big bonus is that my freezer almost always has a wide variety of tasty things in it that just involve a quick zap in the microwave.

Flexible Recipes: I build a meal into my plan every week or two that is a good ‘use-up’ meal. By that, I mean that the recipe is a good way to use up whatever fresh vegetables that are left in the bottom of the produce drawer before they spoil. Many soups, stews, pastas and stir-fry dishes work well for this. Vegetable Frittata and Sausage Vegetable Skillet from the Spend Smart. Eat Smart. recipe collection are flexible to work with whatever vegetables you have.

I hope these strategies help you see how you can enjoy cooking whatever dishes you like even if you live on your own. Watch our blog for the next few weeks to hear from Jody, Justine and Katy on how they reduce food waste in their own homes. Happy cooking!

Christine

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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Hot Pumpkin Drink

My birthday is this month, so I like to think of our November recipe of the month as my birthday recipe. This year, it is Hot Pumpkin Drink, which is perfect because I love pumpkin. I am planning to make myself pumpkin bars for my birthday treat and I will probably buy an extra can of pumpkin so I can make Hot Pumpkin Drink as well.

This recipe is so easy, you just heat any kind of milk you like, pumpkin puree, maple syrup, vanilla, and cinnamon in a saucepan until it is hot. This takes about 6 minutes and you will need to keep stirring the whole time to prevent the milk from scorching. I usually froth my drink with an immersion blender to get that light, bubbly layer on the top, but you do not have to. I enjoy making this drink as a sweet treat after supper and then I save the leftovers for breakfast the next morning. You can reheat this in the microwave as long as you pause the microwave and stir the drink every 30 seconds until it is hot.

This recipe only uses 1/3 cup pumpkin puree, so it will be important to make sure that the rest of your pumpkin does not go to waste. You can always make more Hot Pumpkin Drink, but you could also make Overnight Oats. You can substitute pumpkin in equal amounts for applesauce or mashed banana in baked goods. You can try it in Chocolate Chip Zucchini Muffins or Oatmeal Cookies. Pumpkin also stores well in the freezer, so you can freeze it in airtight containers until you need it.

Enjoy!

Justine Hoover

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

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Apple Cinnamon Bread

I suspect that my family’s favorite food for me to make is quick bread. Last week, my four year old told me that my banana bread was the best. It was zucchini bread, but that is ok. I enjoy making quick breads and my family enjoys eating them. Today I am going to share with you our October recipe of the month – Apple Cinnamon Bread.

I like this recipe because it is lower in sugar and fat and higher in fiber than other quick bread recipes. The sugar and fat are lower because applesauce is substituted in for some of the oil and white sugar. The fiber is higher because half of the flour is whole wheat and a diced apple is stirred into the batter. My family likes this recipe because of the cinnamon sugar topping. It adds extra flavor with each bite.

When making quick breads, I like to play around with using different pan sizes. Many quick breads take 45 minutes to an hour to cook in a traditional loaf pan. I rarely have that much time to bake a loaf of bread. So, I will spread the batter out in a 9-inch by 13-inch baking pan. When the batter is spread out, the baking time is cut nearly in half. Sometimes, I split the batter into muffin tins. In that case, the baking time is only around 15 minutes. Try this recipe out in a pan that works for you. Just remember to check the bread every 5 to 10 minutes the first time you are trying it in a new pan so that it does not get overcooked. This bread is done when a knife or toothpick inserted into the center of the bread comes out clean.

Enjoy!

Justine Hoover

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

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