Overnight Oats

Our February recipe of the month is Overnight Oats.  This recipe makes breakfast time easy and filling. In the evening, you stir together your oats and liquid ingredients, tightly cover the mixture, and leave it in the refrigerator overnight.  In the morning, add your favorite toppings and enjoy a great tasting and filling breakfast.

We have three different types of overnight oats for you to try – pumpkin, peanut butter, and yogurt.  Here is how I like my overnight oats:

  • Pumpkin:  the pumpkin overnight oats are my favorite because I love everything pumpkin flavored.  I usually just stir a teaspoon of chia seeds into these oats.
  • Peanut butter:  the peanut butter overnight oats fill me up the most because of the added protein and fat from the peanut butter.  I love bananas with peanut butter, so I usually add a sliced banana to these oats.
  • Yogurt:  yogurt is a food that I have a hard time eating on its own, so mixing yogurt into oats is a great way for me to get the benefits of yogurt.  I like to add berries and chopped nuts to these oats. 

The best thing about this recipe is that you can make it your own with the liquid ingredients and the toppings.  The link to the recipe is below and it includes all three varieties of overnight oats.

Enjoy!

Overnight oats
Justine Hoover

Justine Hoover

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

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Chopped!

Last July I wrote a blog about challenging myself to eat vegetables at breakfast to help me get more veggies in my day. I have to admit, I’ve not done very well at keeping up with that challenge. However, I’m still being mindful of how I can eat more vegetables throughout the day and during meal time. One item I have started buying at the grocery store is chopped salad kits that seem to be the current trend. Even though there have been salad kits around for quite a while, I have never gotten into the habit of buying them. I gave the chopped salad kits a try and it turns out I really like them! Here are a few reasons why:

  1. The different kits include nutrient dense leafy greens like red and green cabbage, kale, Brussel sprouts, romaine and green leaf lettuce. A lot of them also include green onion and carrots.
  2. There are many different flavors to choose from. So far I’ve enjoyed Chipotle and Cheddar, BBQ Ranch, Pomegranate, and Thai. 
  3. I can enjoy the salads without having to buy a bunch of different ingredients in full-size packages. This can help reduce food waste because we easily eat all of the salad before it goes bad. Sometimes if we have a larger amount of leafy greens, some go bad before we get to them.
  4. They are easy to mix together and add as a side dish to a meal.
  5. And maybe the biggest reason I like them is because my 10 year old son, who doesn’t like many vegetables, will eat them!

As much as I like them, there are a few things that I see as downsides.

  1. They can be expensive. At regular price they can cost between $3.50 and 4.00. And this is for national or store brands. Each bag has about 3 ½ 1 cup servings. Therefore, I buy them when they are on sale. Recently, a national brand was on sale at one of the stores I shop at for $1.88 so I bought 3 of them. My co—worker mentioned that she has gotten them for $1.00 when they are almost to their ‘best if used by’ date. 
  2. There are three different plastic bags with ingredients. There is the large bag with the salad and then two smaller bags; one with the dressing and one with the toppings. Therefore, I try to reduce my use of plastic bags by bringing reusable grocery shopping bags and a reusable produce bag. 

If you have a goal of eating more vegetables, you might try one of the chopped salad kits as a side dish at an upcoming meal. If you would rather make your own salad, we have many recipes on our website.

plate of Salad isolated on white
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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Homemade Protein Snacks

Last week I shared the cost and nutrition of three different brands of protein packs. However, when comparing the price of an individual pack to building my own at home, the results can’t be beat. I saved money, used a reusable container to avoid waste, and got more protein than I would have with the store-bought snack packs.

Here are some ideas for building your own protein snack pack. As you can see, most of the items are cheaper than buying the pre-packaged option! All of these snack packs have 10 grams or more of protein per serving and varying calories based on your needs. 

Build your own: 


Grocery Store Total Cost per ServingSupermarket Total Cost per ServingCalories (kcal)Protein (grams)
1 ounce ham + 1 ounce cheddar cheese + 2 tablespoons almonds$1.53$0.9222020
1 ounce cheddar cheese + 2 tablespoons almonds + 2 tablespoons dried cranberries $1.16$0.9025010
1 boiled egg + 1 ounce ham + ½ cup carrots$1.13$0.6016517
2 tablespoons hummus + ½ cup carrots + 1 string cheese $0.97$0.6217510
1 ounce turkey jerky + 1 string cheese$2.12$1.1815020
½ apple + 2 tablespoons peanut butter + 1 string cheese $0.80$0.7030014

To get the most out of the protein you consume, try spreading it throughout the day. Healthy adults need 0.8 grams of protein per kilogram of body weight per day, according to the Recommended Daily Allowance. The average female would need around 46 grams, and the average male needs around 56 grams of protein each day. 

This blog was written by Iowa State University Dietetic Intern Laurynn Verry.

Protein Snack Boxes – Convenient or Costly?

From work or school to sports practices, events and everything in between, finding time to eat during the day can be difficult! It seems like grabbing a quick snack at the grocery store is a perfect solution…until you compare the cost to individual servings of protein foods. Yes, I will admit that I am guilty of buying these little convenient protein packs to stash in my lunch for a quick afternoon snack before I head out the door to my next event. However, I might rethink how much I’m spending on this packs. 

Below are some common protein packs, which vary from 1.5 – 2 ounce portions. There are many brands that make these packs. I chose these three because they are common national brands and not because of any particular attributes of the products. The average cost from a smaller grocery store was $1.89, the price at a larger supermarket was $1.28 and from a convenience store was $1.75


Cost/Serving Grocery StoreCost/Serving SupermarketCost/Serving Convenience Store Calories* (kcal) Protein* (grams)
Oscar Mayer P3 (ham, almonds, cheddar – 2.3 ounces)$2.19$1.50$1.9919012 
Sargento Balanced Breaks (white cheddar cheese, almonds, dried cranberries – 1.5 ounces)$1.49$1.09$1.691807
Hormel Natural Choice (ham, white cheddar cheese, dark chocolate pretzels – 2 ounces)$1.99$1.25$1.5918010
Average Cost:$1.89$1.28$1.75

*Calorie and protein information from supermarket website

After researching the pre-packaged protein packs, I wanted to check pricing on individual items. Here is what I found. 

Individual costs of protein foods


Cost/Serving Grocery StoreCost/Serving SupermarketCalories* (kcal)Protein* (grams)
Ham – 2 ounces$0.62$0.366010
Almonds – ¼ cup $0.55$0.351606
Peanuts – 1 ounce$0.19$0.121607
Cheddar cheese – 1 ounce$0.25$0.211107
String cheese – 1 each $0.29$0.24707
Eggs – 1 each$0.12$0.05706
Hummus – 2 tablespoons$0.29$0.19702
Peanut butter – 2 tablespoons$0.11$0.091907
Turkey jerky – 1 ounce $1.83$0.948013

*Calorie and protein information from supermarket website

Some of these have more protein in them as a single item than the snack pack as a whole! I even have many of them on hand at home.  Next week, I will share how I put together some of these snack packs in my own kitchen.

This blog was written by Iowa State University Dietetic Intern Laurynn Verry.

Meatballs

Meatballs

Happy New Year!  Our January recipe of the month is Meatballs.  This recipe is on the menu plan regularly at my home because everyone in my family likes it and because it is versatile.

I have heard a lot of family members and friends complaining recently about being in a meal rut.  If you are feeling the same way, this meatball recipe may be for you. Last week I made a double batch of these and was able to use them for several different meals:

  • Meatballs work well on their own with a fruit and a vegetable on the side.
  • Serve meatballs with noodles and a favorite sauce to make your own version of spaghetti and meatballs.
  • Leftover meatballs make tasty sandwiches topped with cheese and veggies.

These meatballs freeze well, so you can freeze them in individual servings for future meals.  Use this recipe your way and let us know how you like it.

Enjoy!

meatballs

Justine Hoover

Justine Hoover

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

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Christine’s Spend Smart. Eat Smart. Favorites

We are having a lot of fun this month sharing our personal favorites from the Spend Smart. Eat Smart. recipe collection. Maintaining our website, app and blog is really fun and one of the best parts is trying out new recipes to share with all of you. Here are some of my favorites!

  • I am a big fan of simple vegetables that do not take a lot of fuss to make. Roasted Broccoli is super simple and my favorite way to eat broccoli.
  • Pancakes have been one of my favorites since I was a little girl and our Blueberry Pancakes are delicious!
  • On busy weekday mornings, breakfast at my house has to be fast. I can bake these Scrambled Egg Muffins on Sunday when I have a bit of time and then just heat them up in the microwave when I need them. They can stay in the refrigerator for up to 4 days or I can freeze them if I need to make them further ahead.
  • I love hearty salads; especially ones that can be made ahead. Our Zesty Whole Grain Salad is so tasty and the ingredients are available all year-round. 
  • After a long day, I love to have dinner in one bowl with all kinds of tasty things mixed together. Sweet Pork Stir Fry has protein, veggies and whole grain noodles in a tasty sauce. Another bonus – it is really pretty!

We would love to hear some of the recipes you have tried from our site and how they worked for you. Please share in the comments section on this blog or send us a message on social media. Happy Cooking!

Sweet Pork Stir Fry
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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These Are a Few of My Favorite Things

As a new mom to a 14-month-old, getting into a new routine when it came to meal time was hard! I work part-time for Iowa State University Extension and Outreach and am a full-time wife and mom. I need quick, healthy meals and snacks to prepare and Spend Smart. Eat Smart. has been a lifesaver in my home!

As the holidays are fast approaching, below are some of my family’s favorite recipes. We tend to entertain a lot during December and these yummy recipes have become quite the hit with our friends and extended family around the holidays. 

*Main dish: Turkey Vegetable Quiche 

*Side dish: Easy Roasted Veggies 

*Soups: Our Favorite Chicken Noodle Soup 

*Desserts: Pumpkin Apple Cake 

*Snacks: Hurry Up Baked Apples

If you are stumped on what to make for a holiday gathering, pick one (or all!) of these tried and true recipes to really wow your guests.

Happy Holidays!

Written by: Katy Moscoso


Turkey Vegetable Quiche
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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Jody’s Top Picks

Last week Justine started our series on our favorite Spend Smart. Eat Smart. recipes. Today I’m excited to share a few of my family’s favorites. I have to admit, it took me a bit to decide which ones I wanted to share. I have a number of them saved under My Recipes on the Spend Smart. Eat Smart. app. To save a recipe, just find it in the app and click the heart icon near the top. It will be saved in your My Recipes list for easy access. Here are just a few of my top picks.

Main dish: Tamale Pie– This one wasn’t hard for me to choose as my favorite. I tell everyone about this recipe and make it often. It is easy to make and has great flavor. The leftovers (if there are any) are good too! 

Salad: Chicken Salad-I often make this using canned chicken so it comes together quickly. It’s good for a quick lunch or supper.

Soups: Mexican Chicken Soup– My family eats a lot of soup and this one is a favorite. The ingredients are ones that I can keep on hand, so I can make it if I need a last minute meal. 

Desserts: Peanut Butter Balls-My 6-year-old daughter LOVES these. She asks to make them weekly. I like to make a larger batch and freeze them. We eat them for dessert and as snacks. 

Snacks: Berry and Greens Smoothies-I make a batch of these to freeze and we eat them for breakfast. I like to take one to work with me and have for a mid-morning snack. 

If you haven’t already downloaded the Spend Smart. Eat Smart. app, do it today and start creating your list of favorites!

Peanut butter balls
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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Mushroom Quinoa

Our December recipe of the month is Mushroom Quinoa.  This recipe includes sautéed mushrooms, and any recipe with sautéed mushrooms is a win for me.  The mushrooms are cooked with onions, garlic, herbs, ground black pepper, and salt. At the end, cooked quinoa is stirred in to make a tasty side dish.  If you are not a mushroom lover like me, you can substitute a different soft vegetable such as bell peppers or zucchini.

Since I love any recipe with mushrooms, this recipe is the perfect lead in for a theme we are going to explore all month.  We are each going to take a week to share our favorite Spend Smart. Eat Smart. recipes with you. To start us off, here are some of my favorites:

  • Soup:  Autumn Soup, I like the smooth texture and the rich flavor of this soup.  I use it often in the fall when winter squash is abundant.
  • Salad:  Croutons, I know this is not technically a salad, but these homemade croutons make it more likely that my family will eat salad.
  • Main Dish:  Black Bean Burgers, my family loves burgers and this is an economical and tasty way to serve them more often.
  • Side Dish:  No Knead Whole Wheat Bread, my family will eat this homemade bread for any meal or snack, it also makes a great grilled cheese sandwich.
  • Snack/Dessert:  Frozen Pudding Sandwiches, my children often request these and they can double as a snack or a dessert.

Please comment below with your favorite recipes, we would love to know.

Enjoy!

mushroom quinoa
Justine Hoover

Justine Hoover

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

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