Written by Amber Baughman
ISU Dietetic Intern
Mornings can be extremely busy, and sometimes it is hard to find time to fit in breakfast. I am not a morning person, so I need an easy and fast breakfast option every morning. Breakfast has been called the most important meal of the day and for good reason. Studies have shown that eating breakfast has many benefits, including feelings of well-being and better cognitive performance. Eating breakfast is associated with a lowered risk of cardiovascular disease and type 2 diabetes. Although breakfast is important for adults, it is even more crucial that children have breakfast every day. Eating breakfast can help children and adolescents do better in school by improving memory, test grades, school attendance, and mood.
Sadly, breakfast consumption has been declining among youth in the U.S. However, with some planning ahead, breakfast can be ready in just a few minutes. One of my favorite breakfast items to make is Scrambled Egg Muffins. They are like a blank canvas, you can use whatever vegetables, meat, or cheese you have leftover in the fridge. They are also packed full of protein, so they will help you stay full longer! I make six of them on Sunday and then warm one or two up each morning for breakfast. Now you can sleep in those few extra minutes in the morning and still enjoy an easy, healthy breakfast!
It is the time of year for sharing food, especially cookies. Our December recipe of the month, Oatmeal Cookies, is perfect for sharing. Take these delicious cookies to a party, family gathering, or cookie exchange.
You can also make these cookies into a gift. Start with a quart sized glass jar. Pour in any optional ingredients you would like to include from the recipe such as dried cranberries, raisins, white chocolate chips, or coconut. Then pour in the oatmeal. Top that with the brown sugar. Pour in the rest of the dry ingredients – the whole wheat flour, baking powder, baking soda, and cinnamon. Close the lid tightly on the jar so there are no accidental spills. Write out the instructions to the recipe on a card to give with the jar. Make sure to include amounts for the wet ingredients that are not included in the jar. You could even give out an individual serving size cup of applesauce with each jar – these are the perfect amount for this recipe. Finally, share your jar as a gift! It is so fun to give and receive homemade gifts like this.
Last week, I shared our homemade taco seasoning mix. This week, I would like to share our homemade dried onion soup mix. This dried onion soup mix is useful in seasoning soups, dips, and meats. To make this mix, stir together dried minced onion, sodium free beef bouillon granules, onion powder, and sugar and store in an airtight container for up to six months.
This mix makes the equivalent of three packages of store bought dried onion soup mix. This homemade mix is more expensive than the store bought version. Homemade costs $3.72 for the equivalent of three packages and the store bought is $0.72 for two packages. However, the extra cost is more than balanced out by the savings in sodium. The homemade version has 15 mg of sodium in 1/3 cup (about the same as one store bought package) while the store bought version has 4,560 mg of sodium in one package, which is 570 mg of sodium per serving.
The savings in sodium in this mix is important because reducing sodium consumption has health impacts. Find more information about the connection between sodium and high blood pressure here and sodium for children here.
Try our homemade Dried Onion Soup Mix in our Slow Cooker Roast or any other recipe that calls for dried onion soup mix.
Taco seasoning mix is a staple in many people’s cupboards. It adds great flavor to taco meat, beans, soups, and dips. You can buy pre-packaged taco seasoning mix at the store or you can use our homemade version. To make homemade taco seasoning mix, you simply need to combine minced onion, chili powder, cornstarch, crushed dried red pepper, garlic powder, dried oregano, and ground cumin in a container with a tight fitting lid. This seasoning mix lasts a year in your cupboard.
This seasoning mix makes the equivalent of six packages of store bought taco seasoning mix. The homemade seasoning mix costs about the same as store bought. Homemade is $2.46 for six packages and the store brand at my local grocery store is $0.44 for one package, which comes out to $2.64 for six packages.
The big difference between the two mixes is the sodium content. One package of store bought taco seasoning mix contains 2,580 mg of sodium, which is 430 mg per serving. Two tablespoons of our homemade taco seasoning mix (the equivalent of one store bought package) contains 80 mg of sodium, which is about 13 mg per serving.
Use our Taco Seasoning Mix in Lentil Tacos, Slow Cooker Lentils, or in your own favorite taco recipe.
Our November recipe of the month is Slow Cooker Mexican Chicken Soup. It is perfect for a busy day. All the ingredients go into the slow cooker in the morning, cook on low for 8-10 hours, and you have a delicious soup ready to eat in the evening.
There are some wonderful things I love about this recipe.
- It is easy to put together. There is no cutting up or chopping needed to get this recipe into the slow cooker. The chicken just needs to be shredded right before serving this soup.
- It uses dried beans. Dried beans are tasty, inexpensive, and nutritious. They take a little longer to cook, so they are perfect for the slow cooker. Fair warning, the dark color of the black beans changes the outer color of the chicken.
- It freezes well. This recipe is great to measure out into single serving containers and freeze for lunches. Or, you can eat half of the soup one night and freeze the other half of the soup for another night.
- It is great for a party. This soup tastes delicious with different toppings – avocado, crushed tortilla chips, sliced jalapenos, plain Greek yogurt, shredded cheese. You can serve the soup out of the slow cooker and let your guests add any toppings they would like.
Last week Jody gave us some helpful tips on using spices in cooking to give food lots of flavor without using too much salt. She also shared which spices we use most in our recipes and how to store them for maximum shelf life. You have probably guessed that we on the Spend Smart. Eat Smart. team really like to cook so experimenting with different flavors and spices is fun for us.
Even though I like to cook and cook at home most of the time, I can still get ahead of myself when it comes to spices. Ground spices (cumin, chili powder, curry powder, etc.) have their maximum flavor for 2-4 years after you open them. Dried herbs (basil, thyme, parsley, etc.) are best used within 1-3 years. Given how quickly some foods perish, this seems like a really long shelf life. Nevertheless, it is easy to have a spice in your cabinet for many years if you only use it on rare occasion. Here are some tips I use to keep my spices in check and avoid wasting money on spices I have to throw out.
- I buy spices in the smallest container I can. This saves space in my cabinet, reduces the risk of waste and allows me to try new spices without committing to buying a large container.
- I mark each container with the date that I open it, so I do not have to guess how long it has been sitting in my cabinet.
- Once a year I go through my spice cabinet and make my own all-purpose seasoning blends with the bits of spices I have left in my cabinet. I like to do this around New Year’s Day when I tend to have a lot of time around the house. I find that I go through the blends faster than individual spices. You can adjust the ratios of these blends based on what you have and what flavors you enjoy most. Some of my favorites include:
- Taco Seasoning: This works well for any Tex Mex dish I am making. It is delicious in taco meat, beans or even soups with a similar flavor profile.
- Dried Onion Soup Mix: I have several recipes I make that call for dried onion soup mix and I would rather use up the seasonings I already have than buy a packet at the store.
- Italian Seasoning Blend: rosemary, thyme, parsley, red pepper flakes, garlic powder, oregano and onion powder. I use this on chicken, steak, vegetables, roasted potatoes and in pasta dishes. It is all of the same ingredients as store-bought Italian seasoning, but it allows me to use what I already have rather than buy another jar.
- Grill Seasoning: garlic powder, onion powder, black pepper, red pepper flakes and paprika. This is tasty on meats and veggies that I grill or roast.
- If I find a recipe that calls for a spice I do not already have, I look for one or two other recipes that use it before I buy it. This way I know that I have multiple ideas for using that spice and I will make good use of it.
These are some tips that work for me…how do you keep your spice cabinet from getting out of control? Share with us in the comments or on our social media this week. You’ll hear more about the Taco Seasoning and Dried Onion Soup Mix from Justine next month.
If you have a child in school, chances are you hear a lot of concern about food allergies and protecting children from exposure to their allergen. People can develop allergies to many types of food. However, eight foods are the most common allergens. They include:
- Tree nuts (walnuts, almonds, pine nuts, brazil nuts and pecans)
- Wheat and other grains with gluten (barley, rye, oats)
Allergies can be scary, particularly for children who are less likely to know what is in their food. Learning how to read a food label for allergens can help you feel more in control. Here are some steps to follow to check a food label for a common allergen.
- Check the ingredients list on the package. Scan the list for the allergen. Sometimes the manufacturer will even highlight it with larger bold text.
- Sometimes an ingredient will be listed with an uncommon name. For example, a label may say ‘albumin’. This is part of an egg and will often include the word ‘egg’ in parentheses since egg is a common allergen.
- At the bottom of the ingredients list, there may be a statement that calls out the common allergens in that product. For example – ‘Contains: Milk, Eggs and Soy’
- Lastly, a product may not include an allergen in its ingredients list, but is processed on equipment that also processes a common allergen. In this case, the manufacturer may include a statement like this. ‘Processed in a facility that also processes peanuts and tree nuts.’ This allows the consumer to know that there is a risk of tiny residual particles of that allergen being in the product unintentionally.
If you have tips for managing a food allergy, please share them with us on our social media this week!
Welcome to the third part of our blog series about on-line grocery shopping. If you did not see the first two parts of this series, here are the links to the overview and the pros of on-line grocery shopping. Today we are going to look at, what I think, are the cons to on-line grocery shopping.
The first challenge that I have with on-line grocery shopping is the PRODUCE.
- I like to look around the produce section to see what looks best and is the best value. I cannot do this when looking at the pictures of the produce on-line.
- Someone else chooses your produce for you, so you may not get what you would usually choose for yourself. However, I have received good quality produce in my experiences so far.
The second challenge that I have with on-line grocery shopping is LEAVING AN ITEM OFF.
- It usually happens that I forget to buy something or that an item is unavailable. This leaves me in a bind when I am trying to make a meal later in the week. I either have to make a special trip to the store or use what I have on hand to make a substitution.
- When this happens, I cannot do on-line shopping for the single item because they have a minimum order cost ($30 at one store and $100 at the other). However, at one of the stores you can pay a fee if your order is under the minimum cost.
The third challenge that I have with on-line grocery shopping is PERSONAL.
- I am a food person, so I like to look around at all the different foods in the store. I do not get this chance with on-line shopping.
- I like to take my children to the store so they can learn about shopping and choosing foods.
- I cannot use re-usable bags with on-line grocery shopping.
I feel like I have balanced these challenges well with alternating on-line and in-store grocery shopping. I think the pros of on-line grocery shopping outweigh the cons and I plan to continue with on-line grocery shopping.
Welcome to the second part of our blog series about on-line grocery shopping. I hope you enjoyed our overview last week. This week I would like to tell you about all of the things I think are great about on-line grocery shopping.
The first thing that I like about on-line grocery shopping is the TIME SAVINGS.
- It only takes me about 30 minutes to select the foods I want and set up my pickup/delivery time.
- I do not need to fight the crowd in the store or in the parking lot.
- I do not have to take my children into the store.
- The grocery store staff load up my car or help me carry my groceries into my house.
The second thing I like about on-line grocery shopping is the MONEY SAVINGS.
- It is easy to stick to my budget because I can see the total price increasing as I add foods to my cart.
- I can easily add or take away food items as needed to fit my budget and my needs.
- There is no temptation to buy the extra things displayed around the store, so I avoid impulse buys.
- I have all of the information on the website to determine unit prices and compare products easily.
The third thing I like about on-line grocery shopping is the KINDNESS of the staff.
- I have had great experiences with the grocery store staff being very kind and helpful.
- The staff do a great job of explaining any substitutions that were made.
- The staff make a point of keeping fragile foods (bread, eggs) safe.
Overall, I think that on-line grocery shopping is a great experience and it is very helpful, especially when I do not have a lot of time. I would recommend on-line grocery shopping to anyone who wants to try it.
Have you tried on-line grocery shopping yet? If not, tune into our blog for the next three weeks as we look at what on-line grocery shopping is and the pros and cons of on-line grocery shopping. If you have, send us a comment over the next three weeks and let us know about your experiences. Today I am going to give you an overview of on-line grocery shopping as I have experienced it.
Who: Justine Hoover. I plan meals and buy food for a family of five including my husband, an eight year old son, a six year old daughter, a two year old son, and myself.
What: On-line grocery shopping. I plan my meals and make my grocery list as usual. Then I log in to my account on the store website, choose my groceries, pay, and set up a time to get my groceries.
When: Every other week. I actually go grocery shopping once per week, but I have been alternating on-line grocery shopping with going to the store to shop. I do this because I like to shop at different grocery stores and two of my favorite stores do not have on-line shopping. I also like to take my children shopping with me sometimes so they can learn how to grocery shop.
Where: Two stores. There are two grocery stores in the community where I live that offer on-line grocery shopping. Both stores have grocery pickup – I drive my van up to a designated parking space, notify the store that I have arrived (either by calling or through an app), and then they load my groceries into my van. One of the stores has grocery delivery – they bring the groceries directly to my home.
Why: Three reasons. I decided to start on-line grocery shopping for many reasons, but here are the top three.
- Convenience – it is so easy to order groceries from my home and either have them delivered to my door or loaded into my van.
- Cost control – I can stick to my grocery budget much more easily because the website tracks my costs as I add items to my cart, and shopping on-line cuts down on impulse buys.
- Children – I had three children home with me all day, every day this past summer. I usually enjoy taking them shopping with me, but we decided there were other things we wanted to do with our time this past summer.
So far, these have been my experiences with on-line grocery shopping. Overall, they have been very good and I am excited to share the details with you. Join me for the next two weeks as I look more deeply into the pros and cons of on-line grocery shopping for my family.