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Turkey Vegetable Quiche

At our Thanksgiving meal there is always too much food and an abundance of leftovers.  There is just something about the holiday that compels us to cook and cook and cook.  Which brings us to our November recipe of the month – Turkey Vegetable Quiche.  This recipe is the perfect way to use up some of your leftover Thanksgiving turkey.

Start with a pie crust – you can buy one during the pre-Thanksgiving sales or you can make an extra when you make your holiday pies.  Prepare the crust then fill it with sautéed vegetables, leftover turkey, and eggs that are beaten with milk and seasonings.  Top everything with a sprinkle of cheese and bake for about 35 minutes.  Make sure to let this quiche rest outside of the oven for about 5 minutes to make it easier to slice and serve.

This quiche tastes great for breakfast, lunch or dinner. Enjoy!

Justine Hoover

Justine Hoover

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

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Homemade Baby Food

Photo of applesauce

I cannot believe that it has been exactly four years since I last blogged on the topic of homemade baby food. At the time, my daughter had recently outgrown the mashed and soft foods phase and was moving on to eating most table foods. She was a great eater and happily ate just about anything I offered.

Fast forward four years and I have gone through the baby food phase again with another child. This one was a little different. He decided to show a strong personality and go about trying foods his own way. I was excited to start making him some homemade baby food, but he would not eat it! He wanted what big brother, big sister, dad, and mom were eating, and he wanted to feed himself. So, we gave him foods from the table that he could easily chew and swallow and that he could pick up with his fingers and get into his mouth.

I wanted him to try foods with a variety of textures and flavors, but he still refused to let anyone feed him – he had to feed himself. With a little bit of patience and a lot of practice with the spoon, he started feeding himself some of the mashed foods I had prepared for him. Two of his favorites were apples and sweet potatoes. If you are interested in making homemade baby food, check out our video. You can also try our homemade applesauce, which is a great fall treat no matter how young or old you are!

Enjoy!

Justine Hoover

Justine Hoover

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

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Sweet Potato Fries Comparison

Sweet potato fries are a current favorite of mine. Really, they’ve been a favorite of mine for a couple of years! I order them when eating out and I make them at home. Sometimes I make them homemade and other times I bake a bag of frozen fries from the store. I was curious what the difference in nutrition and cost would be between these, so I did a little research and here is what I found.

  Serving Size* Cost/serving Calories Fat (g) Sodium (mg)
Homemade 2/3 cup $0.32 120 2.5 110>
Frozen
(National Brand)
1 cup $0.50 150 7> 190
Restaurant
(Nationwide Chain)**
1 cup $1.49 400 20 1020

*Serving sizes vary up to a 1/3 cup.
**Nutrition information from restaurant website.

I make the homemade fries using our recipe for Sweet Potato Fries. The serving size is a bit smaller but since they are baked and you can control the amount of salt added, they provide the best nutrition. My homemade fries are lower in fat and sodium than the restaurant and frozen options. The frozen fries do pretty well for nutrition though, if they are baked. They are higher in fat and sodium but still pretty reasonable. The fries from the restaurant are the most expensive and highest in calories, fat, and sodium. They are likely deep fat fried which would increase the fat and calories. And heavy on the salt. The restaurant’s nutrition information did not provide the amount of Vitamin A in the sweet potato fries but all three kinds would provide a good dose of Vitamin A. Therefore, if you want to eat fries when eating out, you might go for the sweet potato fries to boost the nutrition of the fries. Like with so many food choices, making sweet potato fries at home is going to be the least expensive and the most nutritious.

 

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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Mashed Sweet Potatoes

mashed sweet potatoesI grew up thinking that the only way you could eat sweet potatoes is with marshmallows on top. I am not a big marshmallow fan, so, as an extension, I did not really like sweet potatoes. Now that I have learned some new ways to make them, I love sweet potatoes and eat them nearly every week.

Our October recipe of the month is a delicious sweet potato recipe – Mashed Sweet Potatoes. You peel and dice the sweet potatoes, boil them until they are tender, add some cream cheese and then mash them. If you would like, you can top them with some bread crumbs and broil them for just a few minutes until the bread crumbs are golden brown.

I like this recipe because the flavor is not too sweet. I really like this recipe because it uses sweet potatoes, which are a rich source of nutrients that our bodies need including fiber, vitamin A, and potassium.

Enjoy!

Justine Hoover

Justine Hoover

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

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Flavors of Fall Zipped up in a Bag

pumpkin puddingWhen my girls were young we often made Pumpkin Pudding for a fall dinner dessert. Pudding is inexpensive and also light and not overly filling. The Pumpkin Pudding recipe includes a full can of pumpkin, so you are also getting the added fiber and Vitamin A pumpkin is known for. With the pumpkin pie spice seasoning added, it tastes like pumpkin pie!

For a fun activity with young children, try making Pumpkin Pudding in a zip top bag!

  1. Add the pudding mix and seasoning into a one-gallon zip top bag.
  2. Then add the pumpkin and milk and close the top.
  3. Be sure to get bags with a good seal. Freezer bags work well for this activity.
  4. Pass the bag to the children so they can knead and mix the ingredients together by squeezing the bag with their hands. They will enjoy the fun of watching the ingredients blend together and become thicker as the pudding sets up.
  5. When it’s mixed and thickened, cut a small hole in one corner of the bag and squeeze the pudding into bowls.

Written by Jill Weber, Human Sciences Specialist-Nutrition and Wellness

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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Chocolate Surprise Cupcakes

I bet you’re wondering what the big surprise is in our Chocolate Surprise Chocolate surprise cupcakeCupcakes, right? Drum roll, please. It’s a can of pumpkin and apple juice. Instead of adding oil to the cake mix, we use pumpkin and apple juice. The pumpkin increases the nutritional content by adding a good dose of vitamin A but it does not make the cupcakes taste like pumpkin. Sneaky, huh?

Last week my co-worker Holly shared our recipe for Pumpkin Apple Cake. Our Chocolate Surprise Cupcakes are a variation of that using a chocolate cake mix. One cake mix makes 24 cupcakes so if they won’t be eaten within four days, they freeze well in a freezer bag or other airtight container. These would be good for a birthday, bake sale, or when you just need a little chocolate!

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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Let ‘em eat cake!!

Today’s post is from guest blogger, Holly Van Heel, a Human Sciences Specialist in Nutrition and Wellness at Iowa State University Extension and Outreach.

Tpumpkin apple cakehere is nothing better than a homemade cake with frosting and sometimes you get hungry for one. But I’m never enthused about gathering all the ingredients out of the cupboard, measuring, and dirtying a bunch of dishes.

Someone in my office suggested I try the Spend Smart. Eat Smart. Pumpkin Apple Cake recipe they use. I liked it right away as it uses a cake mix and just 4 other ingredients. Only two of the ingredients need to be measured!  I quickly mixed it up (cake mix, 3 eggs, 1 can pumpkin, apple juice and a little cinnamon), baked it in a bundt pan, took it to work, and shared it with my colleagues. They were surprised to learn the deliciously moist cake they were raving about had no oil or other fat added and was providing 60% of their vitamin A needs. As a bonus, when this cake bakes and cools, it makes its own light, sweet glaze.

It just supports my theory; there is nothing better than a homemade cake with frosting (or light glaze) to satisfy one’s dessert craving.

Justine Hoover

Justine Hoover

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

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Chocolate Chip Zucchini Muffins

Do you remember last week when I suggested you grate up a zucchini? This is why – our September recipe of the month is Chocolate Chip Zucchini Muffins and they are delicious! If you have not yet seen our video on preparing zucchini, check it out for some quick hints on grating a zucchini. You do not even need to peel it first!

I like to make these muffins for my children to eat before heading off to school in the morning and here is why:

  • They are made with whole wheat flour, so the fiber will keep their tummies full and the carbohydrates will give their bodies and brains the energy they need to get going in the morning.
  • They are made with both fruits (banana and applesauce) and a vegetable (zucchini). Split between 12 muffins, it may not be a lot of fruits and vegetables, but at least we are getting the day off to a better start than if we had eaten no fruits and vegetables at all.
  • They freeze well. This means I can make a double batch of muffins when I have the time and then freeze the rest for a day when I do not have much time to prepare breakfast.  Store these muffins in freezer bags for up to three months. Thaw by wrapping a muffin in a damp paper towel and re-heating in the microwave on the defrost setting until heated through.

My children like me to make these muffins because, of course, chocolate chips! There is only ¼ cup chocolate chips in the entire recipe, but it is enough to get my children excited about these muffins.

Enjoy!

Justine Hoover

Justine Hoover

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

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Top your Toast

Sandwiches with peanut butter and fruits isolated on white background.

It’s September and that means back to school. It can be hard to come up with new healthy options but we have some ideas for you! Whole wheat toast is hearty and healthy and it can be turned into a filling snack or breakfast with some fun toppings. Remember whole grain products pack a nutrient punch and keep you feeling fuller longer, check your label for 100% whole wheat or 100% whole grain.

Play around with our system below to make tasty toasts part of a fun back to school routine.

Step 1

Step 2

Step 3

Step 4

Step 5

Toast a piece of 100%
whole wheat bread

Add a spread

  • Peanut butter
  • Mashed avocado
  • Hummus
  • Cream cheese

Add a fruit or veggie

  • Sliced apple
  • Strawberries
  • Banana
  • Raspberries
  • Sliced tomato
  • Sliced cucumber
  • Sliced bell pepper

Make it your own!

  • Cinnamon
  • Chopped nuts
  • Hot sauce
  • Herbs
  • Cooked egg
  • Seeds

Dive in

Yum!

Here are some of our favorite toast combos.

  • Peanut butter, sliced strawberries and chopped peanuts
  • Mashed avocado, cooked egg, dash of hot sauce
  • Cream cheese, sliced cucumber and sliced tomato
  • Hummus, sliced bell pepper and a bit of cilantro

Happy Snacking!
Kelly Verburgt and Christine Hradek

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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Salad…it’s not just a side dish

Chicken Club Salad The topic for the blog today is about having salads for a meal when it is hot. When we planned our blog topics a few weeks ago, we were anticipating we would be experiencing hot weather here in Iowa and across much of the US at this time. However, I have to smile because we are currently experiencing below average temperatures here in the Midwest, in the upper 70’ s and lower 80’s. It’s beautiful! It’s still a great time to enjoy a salad as a meal with all the great produce that is in season and be able to spend more time outdoors.

To make a salad a meal, I would recommend including a source of protein, such as some meat, poultry, beans, or eggs. The protein makes the salad more filling. A couple of weeks ago Justine shared the recipe for our Chicken BLT Salads. Some other salads that would be great as a meal are Whole Meal Salad, Chicken Club Salad, or Confetti Rice and Bean Salad. Pair the salads with a whole grain roll or some fruit and a cup of milk for a balanced meal.

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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