Banana Ice Cream

Our July recipe of the month is Banana Ice Cream. This is a tasty summer treat that my family likes to make and eat together. My daughter, Eliza, helped me make some over the weekend and she did a great job! You can watch our kitchen adventures in the Banana Ice Cream video.

Banana Ice Cream is one of our summer favorites because:

  • It is a great use for overripe bananas. I find that bananas ripen very quickly in the summer, so I have to find creative ways of using them before they go bad.
  • It is a simple recipe. It only requires bananas and a little bit of milk. In the evening, Eliza helped me slice and freeze the bananas. The next morning, she ran the blender while I added the milk.
  • It works for any meal or snack. Eliza likes to have Banana Ice Cream for breakfast because she likes to tell people that she is allowed to eat ice cream for breakfast.
  • It is ice cream on demand if you keep sliced bananas in the freezer. No need to go out and wait in line at the ice cream shop on a hot night.

If you have some bananas ripening too fast like we did, give Banana Ice Cream a try. I think you will like it. Enjoy!

banana ice cream

Justine Hoover

Justine Hoover

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

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What are Lentils?

Have you heard of lentils? Do you cook with them? I did not grow up eating lentils, so I did not know what they were until I started working for Iowa State. I learned that lentils are tiny, disc-shaped legumes. Legumes are plants that have seed pods, like beans and peas. In the kitchen, lentils are used as a quick-cooking and inexpensive plant protein that is tasty in main dishes or as a side dish.

If you are interested in learning more about lentils or cooking with them, we have you covered here at Spend Smart. Eat Smart. We have some great ways for you to use lentils in your kitchen:

Watch the video below to see my son, Kenny, and I make a batch of lentils for lunch. We served them wrapped in tortillas with shredded cheese, vegetables, and sour cream. They were a hit! Enjoy!

cooking with lentils

Justine Hoover

Justine Hoover

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

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Sloppy Joes or Janes or Jimmys

The name of this blog may be silly, but it is meant to show that this recipe is super flexible. It can be used to make traditional Sloppy Joes or something a little different based on what you have and what you like. We chose to feature this recipe this week because it is a wonderful fit for our current circumstance. Some grocery stores have shorter supplies of meat or a smaller variety due to supply chain challenges. As a result, you may find yourself choosing a product that is not as familiar to you. 

This Sloppy Joes recipe will work with ground beef, turkey, pork, chicken, or venison. You can even use cooked lentils in this recipe. It uses ketchup and mustard in the sauce, and the flavor reminds me of a cookout! Check out the video below and cook along with me using whatever protein you have on hand!

sloppy joes

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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Roasted Broccoli

Our June recipe of the month is Roasted Broccoli. Broccoli is in season right now, so that means it may be ready to eat from your garden, available at your local farmers market, and less expensive at the grocery store. If you are interested in learning more about seasonal vegetables, check out this Fresh Vegetable Guide. An important thing to remember when buying broccoli is that it is less expensive to buy broccoli in a bunch rather than pre-cut. 

This recipe is a great way for my family to eat up the broccoli that is available right now. In my home, there are two different types of children – those who like their vegetables cooked and those who like them raw. When I have fresh broccoli on hand, I cut it all up then I leave some raw and roast the rest of it. This makes everyone happy. 

To make this recipe, cut up your broccoli. If you are new to cutting up broccoli, check out this quick video for some pointers. Next, coat the broccoli with oil, salt, and pepper. Finally, bake the broccoli for about 15 minutes. If you have never roasted broccoli before, give this recipe a try, I think you will like it.

Enjoy!

Roasted Broccoli
Justine Hoover

Justine Hoover

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

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Container Gardening: Big Benefits in Small Spaces

The interest in growing our own produce increases daily. Everyone can garden, even apartment dwellers and those with limited outdoor space. The Sow, Grow, Eat and Keep series is helping Iowans learn to grow their own food at home. This week’s “Sow, Grow, Eat and Keep” video from Iowa State University Extension and Outreach addresses how to start a container garden to grow tasty foods at home. 

Container gardens offer many benefits including:

  • Requires less space than a traditional garden.
  • Can be done on a porch or patio.
  • Can be placed at a height that reduces bending.

There are many ways to create a container garden. You can use a variety of flower pots or larger containers, such as large plastic buckets, or build raised bed gardens. Almost any vegetable can be grown in a container garden. The best plants are those that are smaller and bushier and do not require staking. Check out the ISU Extension and Outreach publications Container Vegetable Gardening and Container Gardening FAQs.

ISU Extension and Outreach will continue hosting weekly “Sow, Grow, Eat and Keep” quickinars. The quickinars offer 5-15 minute online lessons of seasonally appropriate topics for the garden, food preparation and food preservation. Some upcoming topics include:

  • Cool and warm season crops (lettuce, spinach, peas)
  • Freezing produce
  • Freezer jams (strawberry)
  • Scouting for garden pests
  • Weeding and watering basics
  • Produce food safety
  • Canning produce

For additional resources and publications, visit the Sow, Grow, Eat, and Keep website. Send your food or garden questions to sowgroweatkeep@iastate.edu.

Written by guest bloggers Ruth Litchfield and Sarah Francis. Doctors Litchfield and Francis are faculty in the ISU Department of Food Science and Human Nutrition.

flower pot

Filling the Gap

The Spend Smart. Eat Smart. Team has been sharing their kitchens with you and what menu planning looks like for each of them, including tips and recipes.  Unfortunately, the onset of the COVID-19 pandemic has made it difficult for many families to provide enough food due to lack of resources.  This is particularly true for households with young children.  In an effort to ease the burden on families, I would like to share information about a program available in your community that provides nutritious meals and snacks to children, 18 and under, during the COVID-19 pandemic and the coming summer months.

The USDA Summer Food Service Program (SFSP) was established to fill the gap when children lose access to meals when schools are closed.  Most often this occurs during summer vacation. However, during school closures related to the pandemic, meals are also being made available.  You have the opportunity to supplement the food you have at home with meals and snacks for your children from local schools and community organizations.  In an effort to maintain social distancing, USDA has made temporary changes that allow parents or guardians to pick up meals and take them home for their children.  Organizations have come up with creative ways to make these nutritious meals available in your community through grab and go curbside pickup, providing meals for multiple days at one time, and some including “take and bake” options, and weekend meals.

You can find a meal site in your area via three easy options:

  • Text “Food” or “Comida” to 877-877
  • Call 2-1-1, 1-866-3-HUNGRY (1-866-348-6479), or 1-877-8-HAMBRE (1-877-842-6273) (for Spanish)
  • Visit https://www.fns.usda.gov/meals4kids

Take the stress out of providing nutritious meals and snacks to your children by participating at a site near you!  Spread the word to family, friends, and neighbors!

Stephanie

Stephanie Dross is a Registered Dietitian with the Iowa Department of Education, Bureau of Nutrition and Health Services.  She coordinates the Department’s Summer Food Service Program and loves to garden and cook with her family.

Weighing Financial Priorities During the Pandemic

Guest Blogger, Barb Wollan, Family Finance Specialist

This week, we welcome guest blogger Barb Wollan. Barb is a Family Finance Specialist with ISU Extension and Outreach and her blog relates to weighing priorities during times when money is tight. 

As we focus on what we can control in our personal finances, the most obvious thing we control is our spending. Due to COVID 19, you may have already cut back on some of your normal expenses, like entertainment, but when money is tight, these cuts may not be enough. Choosing your top priorities is critical. Prioritizing includes considering all necessary expenses like groceries and utilities, and it often requires us to separate the things we need from the things we want. Before skipping a bill or making a partial payment, start by getting a complete picture of all your bills and debts – total monthly payments, total owed, current standing (i.e. are you currently caught up), and interest rate or fees for late payment. 

The next step is to consider each bill’s importance. All bills will need to be paid eventually, and it is never desirable to leave bills unpaid or partially paid. However, in times of real financial shortfall, people sometimes have to make tough choices. So how do you choose among your many bills?

Consider what you have to lose if a bill is unpaid. Losing housing, core utilities or a vehicle is generally the greatest possible loss to a household. Therefore those payments may be top priorities for many families. By contrast, getting behind on a credit card account or medical bill payment plan may not affect your immediate well-being. Missing a payment could hurt your credit report, but you can recover from it.  Due to COVID 19, some of your service providers and creditors may be offering assistance to extend your payment deadline and/or help reduce your payment obligations. In most cases, making a minimum payment is better than making no payment. Missing a payment has different consequences on your credit report. Plus, some consequences start immediately, while others may only start after a significant delay in payment. For example, some auto lenders repossess a vehicle after a single missed payment while others wait 60 days. If you take advantage of a COVID-19 payment assistance option, there are a few factors that will determine how creditors report your account to credit reporting companies, learn more about credit reporting under the CARES Act.

In addition to prioritizing among your existing bills, it is also wise to consider what bills you will or will not continue to incur. You may have ongoing monthly subscriptions to video services, cable, newspapers, program memberships or mail-order clubs. Stop and think about whether to continue them during this time. Those are often things we enjoy, and we don’t like the idea of giving them up, but if you’re worried about paying the car insurance or water bill, then it’s appropriate to include these subscriptions as you consider options. Consider your bills that have temporarily stopped, like childcare or federal student loan repayments that are suspended until September 30, 2020. How can these savings be used to pay priority bills? And don’t forget your bills on autopay, if you want more flexibility to prioritize your bills consider removing the auto payment.

If you have to miss a bill payment, check out the website of your service providers or creditor to see if they are offering greater payment flexibility.  And as much as you might dread the phone call, communicating with creditors is essential if you cannot pay on time. The fact that you called and explained your situation will make a huge difference in their willingness to work with you. This is especially true if you have previously been a reliable customer.  Creditors recognize the losses people are facing during this unprecedented crisis. Consider these suggestions for a conversation with a creditor:

  1. Be prompt – call them before your payment is due.
  2. Be honest with them – tell the truth without embellishment or exaggeration.
  3. Ask if they have a pandemic relief option, or a “hardship plan”, that would increase payment flexibility or reduce or eliminate the fees or interest that come with late payments.
  4. Be realistic about your options. If they ask you about when you will be able to make your next payment, give a realistic answer. 
  5. Keep a record of what phone number you called, who you talked with, the date and time of the conversation, and what exactly was agreed.
  6. Monitor your credit report. The 3 national credit reporting companies are offering free weekly online credit reports through April 2021.

Need help with all this? In many communities, a non-profit credit counseling service is available to help you negotiate the process.  To find a reputable credit counselor near you, check with the National Foundation for Credit Counseling; either by phone or on-line, they can do a zip code search to find the member agency nearest you.

On Thursday, Barb will share another resource available to help when making difficult financial decisions.

one dollar bill

Overcoming food shortages with substitutions

Most of us have been stuck at home for weeks, many of us homeschooling while working or wishing we were working. Thinking back to how nice it was to miss our family occasionally, while still trying to treasure every moment. It seems unfair that during these uncertain times we also have to worry about grocery stores being fully stocked. Know that you are not alone and Extension and Outreach is here to help. 

It seems that people are stocking up on frozen and canned items that will last longer, which can make it difficult to find the grocery items that you are used to buying. 

For frozen and canned vegetables 

The understanding that most vegetables are interchangeable is helpful here. Substituting carrots, peas, broccoli, green beans, cauliflower, spinach, asparagus, kale, even celery or cabbage for each other will not negatively impact a recipe’s final product. Keep in mind that cooking times may vary slightly, so check your vegetables for doneness before serving. I recommend picking vegetables you know you like, but if you’re feeling adventurous try out a new one!  

Use any frozen or canned vegetables/beans you want in the following recipes:

Vegetable Quesadillas – Kids love helping to build their own.

Quick Pad Thai – A fun take on takeout, try with tofu or edamame for protein if you’re low on chicken.

Pizza on a Potato– Another dish that’s fun for kids and good as a side dish or the main course!

Four Layer Supper– Substitute any canned vegetable or 1 cup frozen vegetables in this recipe in place of green beans.

Making fresh produce last

If you want to extend the shelf life of your fresh produce, Extension and Outreach has some great resources here. This is also helpful to have in mind as summer starts up and farmers markets and gardens start filling up with Iowa’s bounty. 

Substitutes for meat

It has been especially difficult for us to find the cuts and type of meat we are used to lately, so I have taken to using more beans, tofu, and eggs to get our protein. Like vegetables, these items are fairly easy to exchange for each other. Beans and tofu* can be added with the vegetables in a recipe, as they don’t need to be pre-cooked. 

*A note on tofu: We usually buy extra firm (non-silken) tofu, as it holds its shape and substitutes well for meat. Silken tofu is good for soups and smoothies, as it has a much softer texture. I like to marinate my extra firm tofu up to a day ahead of time (use your favorite seasoning and a tsp of oil). If it is your first time using tofu and you are worried about your family liking it, then fry it in a little oil and season it before serving it alongside something they enjoy. 

Here are some of our favorite recipes that work well with non-meat protein sources.

Frittata– Quick and easy weekend breakfast, or we have even been known to have it for a weeknight dinner!

Teriyaki Rice Bowl– Substitute tofu for the protein here for a truly Asian-inspired dish.

Sausage and Vegetable Skillet– Try substituting beans for sausage here, just skip the second step and add beans in with the vegetables.

Black Bean Burgers – Kids love to help form the patties!
Now more than ever it is important to rely on each other and be adaptable. When you are planning your week, stick to recipes that you feel comfortable using different vegetables and protein sources for. AnswerLine is always available if you have any questions regarding substitutions 1-800-262-3804 (9 am-12 pm and 1-4 pm CST). We are all in this together.

Written by Kathryn Standing, Nutrition Program Student Assistant

What’s Cooking at Christine’s House

On Monday, I shared my approach to planning meals. The strategy I use allows me to make good use of what I have and minimize trips out for groceries. I maintain a list of what I have on hand and I arrange it by food group so that I can make improvised meals and recipes by pulling from each part of the list. I also create some detail within the lists like separating out fresh vegetables from frozen or canned ones. This allows me to spot which items I should eat first to prevent waste.

Here are some examples of improvised meals I can create from my current list. 

  • I have spinach, various veggies and canned beans to make chopped salads for lunch.
  • I can make a Mediterranean-inspired chicken and rice bowl with grilled chicken, spinach, brown rice and feta cheese. 
  • I have tuna, celery, onions and whole wheat bread. Sounds like tuna salad to me!
  • I have fresh veggies, frozen peas and whole wheat pasta to make a tasty pasta primavera. 

My list also helps me think about what recipes I can prepare. I can see that I have all of the ingredients for Scrambled Egg Muffins. I like having these in my refrigerator right now so I can have a healthy breakfast instead of just snacking through the morning. I also have everything for Quick Pad Thai. This tasty meal comes together quickly and uses mostly staple ingredients. Cook Quick Pad Thai along with me!

Happy Cooking!
Christine

Quick Pad Thai

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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Meal Planning at Christine’s House

Like many others, my routine is a bit upside down right now. I am working from home rather than making the trip to Iowa State’s campus each day. I am sticking close to home and avoiding unnecessary trips out of the house. My days look different, but I still want to make healthy choices and enjoy tasty food. I enjoy cooking and I am using this opportunity to do it a lot. For me, planning has helped me eat well and minimize trips out for groceries.

Because I am only cooking for myself, my planning is a bit different from Jody’s, Justine’s and Katy’s. I try to keep it flexible and focus on making good use of what I have. The strategy that works best for me is to keep a running list of what I have on hand from various food groups. From that list, I can spot what recipes I have ingredients to prepare. I can also compose meals by pulling items from different food groups and improvising a bit. The list also serves as a guide for me when it is time to shop. As I use the last of any food, I cross it off and I know I need to add it to my online grocery order. 

Take a look at the picture below for my current list. 

In addition to keeping this ‘foods on hand’ list, I am also trying to maintain some of the habits I had when I was leaving the house every day for work. For example, I keep a container of cut up vegetables in the refrigerator, so that they are easy to grab and throw into recipes or eat as a snack. I also use my water bottle that I used to take to work to keep up with drinking enough each day. 

What strategies work best for you with meal planning right now? Do you keep it flexible or prefer to have more details pinned down in advance? We would love to hear from you, so please share in the comments or on our social media. 


Take care!
Christine

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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