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.
When creating recipes for Spend Smart. Eat Smart. three things we keep in mind are the flavor, the cost, and the nutrition content. We want our recipes to taste good, provide good nutrition, and be relatively low cost to make. To determine if our recipes provide good nutrition, each recipe must meet our nutrition guidelines. One guideline we pay particular attention to is sodium. The sodium level in our recipes needs to be low to moderate. The limit varies depending on if the recipe is for a:
- casserole style dish – 700 mg or below per serving
- entrée – 400 mg or below per serving
- side dish or snack – 200 mg or below per serving
The Dietary Guidelines for Americans recommend we consume less than 2,300 mg of sodium per day and move toward an ideal limit of no more than 1,500 mg per day for most adults. However, on average, Americans eat more than 3,400 mg of sodium each day.
In order to meet our sodium guidelines, we use various spices to add flavor to our Spend Smart. Eat Smart. recipes so less salt is needed. The spices we most often use include black pepper, garlic powder, cinnamon, cumin, chili powder, and Italian seasoning blend. If you want to keep just a few spices on hand, these would be good ones to start with.
Here are a few tips to keep in mind when using spices:
- Use them with care, especially if you are not familiar with their flavor. You can always add more spices, but you can’t take them away so start with a small amount.
- For chilled foods, such as salads or dips, add seasonings several hours ahead so flavors can blend.
- Store spices in tightly covered containers in a cool, dry, dark place (not the refrigerator). Avoid placing spices above the stove since heat can destroy the flavor.
Next week Christine will share some tips on buying spices and making your own seasoning blends.
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!
Written by Lynette Wuebker
Student Assistant, ISU Dietetics
As a college student, I am always looking for quick, easy, and healthy meals that won’t break the bank. One of my go-tos this month has been Sweet Pork Stir Fry. Here’s the catch, 10 years ago, I was diagnosed with Celiac Disease, which means that I have to eat gluten-free. So how do I take a recipe that seems to be full of gluten and enjoy it? Gluten-free label reading has become my best friend as I walk through the grocery store aisles each week, and I promise it’s not as daunting as it seems!
The first thing that I look for on any package is the little black “Certified GF” stamp. If I see this, I know that the product was carefully produced so that it won’t contain any gluten. If I can’t find this, the next step is to pick up the box and start reading. Since some products have ingredient lists longer than my arm, I look for a few keywords: wheat, rye, barley, malt, brewer’s yeast, and oats. If I find any form of these words on the ingredient list, I won’t be buying it. For example, most soy sauces contain wheat as a thickener, so I have to be extra careful when looking to find gluten-free soy sauce. If I’m unable to determine if a product is gluten-free, then I don’t buy it. However, I am able to find a wide variety of foods that are gluten-free.
Click here for more information on gluten-free label reading.
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.