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

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 with Lentils

Last week Brianna wrote about our Garlic and Herb Lentils recipe. If you get a bag of dried lentils to try that recipe, you might be wondering what else you can cook with lentils to use them up. Here are some other ways to add them to your meals:

  1. Use them in our Lentil Tacos.
  2. Substitute cooked lentils for meat in chili, stews and stuffed pepper fillings.
  3. Make a pasta sauce thicker and heartier by adding cooked lentils.
  4. Add cooked lentils to rice, salad, or cooked whole grains to make a protein-rich main dish.
  5. Puree 1/2 cup cooked lentils with 2 tablespoons water. In recipes for baked goods like brownies and muffins, substitute half of the fat with 1/2 cup pureed lentils.

My husband and I really like the lentil tacos. And I’ve made muffins with lentils in them that my son and I liked. I think next I will try adding them to rice or a salad and see if my family enjoys them that way. Lentils are inexpensive, nutritious, and can be used in many ways so I encourage you to pick up a bag and try them out!


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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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

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

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

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

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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Split Pea Soup

I am happy to share one of my favorite recipes with you today. I have made this Split Pea Soup recipe since my husband and I were first married. Now, quite a few years later, it made its way on to Spend Smart. Eat Smart.

Early on, my husband and I both drove long distances to and from work each day, so we were always very hungry and not interested in doing much cooking in the evenings. We would make Split Pea Soup on the weekend and the two of us had several weeknight meals for the following week. During that time, I enjoyed how this soup is actually even better as leftovers than it is when it is freshly made. In recent years, our commute time has decreased, giving us more time to make meals in the evenings. Now, after making this soup, I immediately divide it in half. Our family eats half of it for one or two meals and I freeze the other half for a quick meal on another night.

One thing to remember about this soup is that it thickens as it cools. This does not bother me because I enjoy thick soup; however, my husband prefers thinner soup. So, if you prefer a thinner soup like he does, you may want to add some water or broth when you reheat it.

To find the full recipe, visit Spend Smart. Eat Smart. at the following link: https://spendsmart.extension.iastate.edu/recipe/split-pea-soup/

Enjoy!

Justine Hoover

Justine Hoover

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

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Stuffed Pasta Shells

Happy New Year from all of us on the Spend Smart.Eat Smart. team!

To start off 2021 we have our first recipe of the month – Stuffed Pasta Shells. This is not a new recipe for us, it is an older recipe that we updated a little. This recipe can feel labor intense because you do have to fill each shell with the cheese and spinach filling. However, there are several reasons why I think this recipe is worth your time.

  1. Stuffed Pasta Shells can be made ahead of time. If you have a free half hour, you can get the shells filled and in the pan with the sauce. Cover the pan and refrigerate for up to 24 hours before baking and serving.
  2. This recipe makes more than one meal. My family of five gets two meals out of this recipe, especially if I serve it with salad, fruit, and garlic bread.
  3. Leftovers freeze well for quick meals later on. You can eat part of this recipe while it is hot and fresh and then freeze the rest in single serving containers for quick and easy microwave meals.
  4. This recipe feels special. I always feel fancy when I make this meal because it looks and tastes like something I would get in a restaurant.

https://spendsmart.extension.iastate.edu/recipe/easy-stuffed-pasta-shells/

Enjoy!


Justine Hoover

Justine Hoover

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

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Preventing Food Waste at Jody’s House

Over the past few weeks you have heard lots of great ideas from Christine, Justine, and Katy on how they prevent food waste in their homes. As we wrap up our series today, I will share a few things we do at my house to prevent food waste.

Leftovers: In my house, we love leftovers. So each week when I do my menu planning, I include a day for leftovers. That means I don’t have to cook and we use up food before it spoils. We also like leftovers for breakfast and lunch. Leftover soup for breakfast, why not! Taking leftovers for lunch also means we save money because my husband and I aren’t going out to lunch.

Flexible Recipes: Christine mentioned using flexible recipes as one way she uses up leftover vegetables. I also like to use flexible recipes at my house. However, I like to use flexible recipes that allow my 11 year old son and 7 year old daughter to personalize the meal to their preferred taste. That way I know they are more likely to eat it and less food will be thrown away. These recipes allow children to help out in the kitchen and turn leftovers into something new:

*Instead of a large cookie crust, we like to make individual cookies. That way we each get to put on our favorite toppings. This works well to use up leftover canned, fresh, or frozen fruit.

Freezer: I use my freezer to extend how long I can keep food so that I can use it up before throwing it out. Right now my freezer has a number of ripe bananas in it that will soon be turned into bread or muffins! I also freeze leftovers if we aren’t able to eat them up within 2-3 days. Watch our video on freezing leftovers for tips on how to preserve the flavor, texture, and color of food.

I hope the tips we’ve shared during the past few weeks will be helpful for you in preventing food waste at your house.


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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Chicken and Rice Soup

Welcome to the last month of 2020 and the last recipe of the month for this year – Chicken and Rice Soup. When we start working on these recipes several years in advance, we never know what might be going on when the recipe is finally published. This recipe turned out to be very timely – just as 2020 has been a struggle for so many of us, this recipe was a struggle to get published.

This recipe started as a vague idea. My husband prefers chicken and rice soup to chicken noodle soup, so that seemed like a good place to start. Once this recipe began to take shape, it started having problems right away. I had trouble getting it to meet our nutrition guidelines, the cooking time was not working out right, and it kept coming out too thick or too thin. On top of that, my family was getting very tired of eating chicken and rice soup. Once I got to the point of scrapping the whole recipe, my colleague Julie stepped in and volunteered to start testing the recipe with her family. Between Julie and I (and our very patient families) we finally made this recipe work.

Now that I am a few years removed from the struggle of this recipe, I can tell you all of the things I love about it:

  • It cooks in the slow cooker or the stove top. You can choose the method that works best for you.
  • It is an entire meal in one bowl. It is filled with vegetables, whole grains, and protein.
  • It freezes well. I have some of this soup in my freezer right now so that I can warm it up for lunch on a cold day.
  • It tastes really good. This is the most important thing, in my opinion.

I hope you give this recipe a try as we finish out 2020.

Enjoy!

Justine Hoover

Justine Hoover

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

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