Honey Mustard Dressing

 

Our February recipe of the month is Honey Mustard Dressing.  This is a super easy homemade dressing that can be used for more than just salads.

To make this dressing, combine ¼ cup each of only four ingredients – Dijon mustard, honey, cider vinegar, and oil – in a container with a tight fitting lid.  Shake well and serve.  This dressing has many uses:

Try our Honey Mustard Dressing this month; I think you will like it!

Enjoy!

Justine Hoover

Justine Hoover

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

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Build a Better Salad

WholeMealSaladHow many of you are like me and are trying to start some healthy habits in the new year? Whether you’re trying to save money or eat better, packing a healthy lunch can help you do both! Salad is a common go-to option for people trying to eat better, but not all salads are created equal. Here is a quick guide to simplify packing salads for lunch.

  1. Include protein in your salad. Choose proteins like a hard-boiled egg, beans, chicken or canned tuna. The protein will help you stay full throughout the afternoon. This is a great use for leftover ingredients from dinner.
  2. Be careful about your dressing choice. Salad dressing can be expensive and high in fat, calories and sodium. Keep dressing portions small (approximately 1 tablespoon). One way to save money and be certain about the ingredients in your dressing is to make your own. Let our video on homemade dressing or this helpful handout be your guide!
  3. Choose toppings you enjoy, but avoid common pitfalls. Many restaurant salads are topped with lots of high-calorie ingredients like bacon and cheese. It is ok to eat these tasty ingredients from time to time, but they can quickly turn your healthy homemade salad into a meal that is high in fat and calories. Instead, choose lots of veggies to top your salad. In the winter, choose those that taste good all year round like carrots, peppers, celery, green onions and even defrosted, frozen peas.
  4. Prepare your salads ahead of time. We all know what it is like to run out of time on busy mornings. Sturdy greens like spinach hold up well for a few days in the fridge. You can also chop your veggies like peppers, carrots, celery and onions ahead of time. I avoid watery veggies like cucumbers when I am prepping salads ahead because they tend to get a bit soggy after a day or so. Also, wait to put the dressing on your salad until right before you eat it.

If you would like some more ideas about healthy salads, check out the Whole Meal Salad recipe template on our website.

Here’s to a happy and healthy new year for all of our Spend Smart. Eat Smart. readers!

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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Featured Recipe: Tzatziki with Pita Chips

tzatzikiLast month I went to a nice restaurant with my sisters and friends before a play. I ordered a Greek Salad plate. It was delicious, but as I looked at it I thought, “I could make this so easily at home”. The salad was a combination of romaine and other lettuces, cherry tomatoes, Kalamata olives, red onion, and feta cheese with some pita bread on the side. The dressing looked and tasted just like our Tzatziki recipe which is so simple and inexpensive to make. Just remember, the flavors in the Tzatziki only get better if you make it the day before you plan to use it. It keeps for 4 days in the refrigerator.

Besides using the Tzatziki as a dressing, it is a great dip for vegetables and pita chips. It is so fresh tasting. Homemade pita chips are also super easy to make and allow you to control the amount and type of fat you add to them.

Tzatziki with Pita Chips

Serving Size: 1/4 cup Tzatziki with 6 chips | Serves: 8 (makes 2 1/2 cups) | Cost Per Serving: $.57

Ingredients:

  • 1 unpeeled cucumber, washed and sliced lengthwisetzatziki label
  • 1 teaspoon garlic, peeled and minced (about 1-2 cloves)
  • 2 containers (6 ounces each) plain Greek yogurt
  • 1 teaspoon dried dill and/or fresh mint
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Ingredients for Pita Chips:

  • 6 whole wheat pita pockets (6”)
  • Cooking spray
  • 1/2 teaspoon spice (choose one or combine dried rosemary, basil, garlic powder, cumin, cayenne pepper)

Instructions: 

  1. Use a spoon to scrape out cucumber seeds. Dice the cucumber into small pieces or shred using a grater.
  2. Spread cucumber on two or three layers of paper towels or a clean kitchen towel. Roll up the towels and squeeze to remove excess liquid. Transfer dried cucumber to a large bowl.
  3. Add the remaining ingredients and mix. Cover and refrigerate until served.

Pita Chips:

  1. Preheat oven to 400°F.
  2. Cut pita in 8 wedges, spray with cooking spray, and sprinkle with seasoning.
  3. Toast chips 4-5 minutes, then turn and toast 1-2 minutes more. (Watch carefully at the end because they can quickly turn brown.)

 

Homemade Salad Dressing … Easy as 1, 2, 3

salad bowlHomemade salad dressing adds wonderful flavor to salads of all kinds – lettuce, fruit, and pasta salads. You can even add dressing to roasted veggies to add extra flavor. The thing I like best about homemade salad dressing is that it can be made quickly and easily by keeping some basic ingredients in your pantry – vinegar and oil plus whatever add-ins taste great to you, such as herbs, spices, mustard, fruit juice, sugar, salt, pepper.

Here are three easy steps to making a homemade salad dressing:

1.  Measure your ingredients. Measure into a screw top container or a mixing bowl. Start with three parts oil to one part acid (vinegar or citrus juice) and a small amount of seasoning – you can always add more acid and seasoning later.

  • If you are interested in some homemade salad dressing recipes, check out our homemade salad dressing video, our salad dressing handout, and this newsletter that has a helpful salad dressing chart.

2. Mix your ingredients. If using a screw top container, secure the lid tightly and shake until combined. If using a mixing bowl, mix ingredients together vigorously using a fork or whisk.

3. Eat your salad. Pour your dressing onto your salad and eat it up. Homemade salad dressing will make your vegetables, fruits, and whole grains taste great.

In addition to the ease of making homemade salad dressing, I like the cost. I use canola oil in my salad dressings, which makes the cost about half of a store-bought salad dressing.  Since citrus fruit has been cheap this winter, I have been saving even more money by using the juice from an orange in place of some of the vinegar. When I make my own dressing, I can try new things like this in small amounts without buying a whole bottle of premade dressing.

Look through your pantry and see what you have to make a homemade salad dressing today!

Justine

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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