Fruity Fun!

frutWith the weather warming up here in the Midwest, gardens are being planted and farmers markets will open soon. I’m looking forward to getting my hands on fresh fruits and vegetables that will be in season. Strawberries and watermelon just say ‘summer’ to me! Adults and children need 1 ½ to 2 cups of fruit per day for good health. In my family we usually eat fruit for breakfast or for snacks. There are some recipes on Spend Smart. Eat Smart. that make eating fruit really fun for kids including Fruit Slush, Frozen Fruit Cups, or Fruit Kabobs & Yogurt. These recipes are flexible and can be made with different combinations of fruit depending on what you like and what you have on hand.

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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What’s In Season Now?

pomegranate fruit whole and cutIt’s that time of year when my son asks me to buy pomegranates when he sees them in the grocery store because he so enjoys eating pomegranate seeds. I think it might have something to do with whacking the fruit to get the seeds to fall out. My 2-year old daughter is now a fan of them also. They are quite tasty and fun to eat… if only the seeds were easier to get to! Here is a video that shows how to get them out without making a mess!

These days I’m also filling my grocery cart with clementines, oranges, and kiwi fruit. They are in season now, so their price is low and they taste great. While these fruits are in season during the winter, some fruits and vegetables are in season year round. These include bananas, apples, carrots, celery, onions, and potatoes. These fruits and vegetables can be found at reasonable prices and with good flavor all year long. When you want or need a fruit or vegetable that is not in season, consider canned or frozen versions for a better buy. Choose fruits canned in their own juice or water and vegetables canned without salt.

For more ideas on purchasing fruits and vegetables, check out our “How-To” videos.

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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Summer Snacks for Healthy Kids

apricot popsSummer is right around the corner. The days are getting longer, and kids are out of school. The warm weather is perfect for spending time outside with your kids. There are so many ways to get active in the summer – I love to hit the pool and go for walks in the evening. But with all this fun activity comes the need for yummy snacks!

Every kid loves taking an evening trip out for ice cream. But these days, one treat costs $2-5. These Apricot Pops are just as tasty as a treat from an ice cream shop, but they are much cheaper. They are made with real fruit and yogurt so they are healthier too!

Another cool treat to try is the Fruitastic Summer Smoothie Blast. Smoothies are so easy to make and are ready in seconds. These taste delicious and pack a punch of vitamins and minerals that healthy kids need.

Fresh fruit is so tasty this time of year that it makes a fine snack on its own. Want to get the freshest produce at the best price? Check out this video to learn to shop for seasonal fruits and vegetables.

Maddie

ISU Student
Spend Smart Eat Smart Team

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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Premade Versus Homemade Breakfast – Smoothies

Fruit SmoothieMy husband has a 30 minute drive to work each morning. That means he needs to leave our home by 6:30 am so he can be to (or at least near) his desk by 7 am. He is also not a morning person, so sitting down and eating breakfast before he leaves is not an option.

Most of the time he grabs some dry cereal and munches on it throughout the morning at his desk. This is easy, inexpensive, and a healthy choice. However, I have learned that if we do not start our morning off with a fruit, vegetable, or both, my family is not likely to get all of the fruits and vegetables we need in a day. So, we have started adding smoothies to his morning routine a couple of times a week.

There are many restaurants and shops near his workplace, so he could easily stop and pick one up. These smoothies taste great, but they are expensive at $3 to $4 each. They also tend to be larger than what he can drink for breakfast, so some of it gets wasted. We can make smoothies at home that taste great and cost about $1 per smoothie. With the cost savings, we prefer to make our own smoothies. On top of that, by making smoothies at home we can make sure we are getting the fruits and vegetables we need with about half the calories of a smoothie from a restaurant.

We usually make a large batch of smoothies one night a week (about eight smoothies in a batch). I have some glass jars that hold 8 ounces and some plastic bottles that hold 10 ounces. I pour the smoothies into the jars or bottles, pop the lid on, and freeze. The smoothies need about 12 hours to thaw, so I put a smoothie into the refrigerator while I am working on supper the night before. In the morning he can pull it out of the refrigerator, shake it up to mix everything around, and it is ready to go.

Smoothie Chart

The best thing about smoothies is that you do not need a recipe. I usually use yogurt or milk, frozen berries, bananas, and fresh spinach or kale. If you prefer to follow a recipe, we have several options:  Fruit Smoothies, Fruitastic Summer Smoothie Blast, and Orange Smoothie.  Whether you follow a recipe or make up your own, try a smoothie for breakfast this week! Watch our video below How to Make a Fruit Smoothie!

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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Crisp Fruit Salad

Fresh Fruit SaladThis recipe is so easy it is almost embarrassing, but it tastes so good we had to include it. The dressing is what makes this a hit. Adding just a little mayonnaise to the yogurt really ups the flavor. The lemon juice prevents the apples and pears from turning dark.

Like most of our recipes you can vary this one to suit your family. Some ideas include:

• Use dried cranberries or cherries instead of raisins.
• Add 1/2 cup celery, chopped (about 1 stalk).
• Add 1/4 cup walnuts or almonds, chopped.
• For a main dish salad, add chicken chunks, canned tuna, or salmon.
• Try with lemon, plain, or plain Greek yogurt

Crisp Fruit Salad

Serving Size: 3/4 cup | Serves: 6 (makes about 4 1/2 cups) | Cost Per Serving: $.64

Ingredients:Fresh Fruit Crisp Label

  • 1 red apple
  • 1 pear
  • 1 teaspoon lemon juice
  • 1 cup seedless grapes, halved
  • 1/2 cup raisins
  • 1 container (6 ounces) low fat, sugar free vanilla yogurt
  • 2 tablespoons low fat mayonnaise-type salad dressing

Instructions: 

  1. Wash fruit under cool running water.
  2. Chop apple and pear (leave skin on). Add to large serving bowl and toss with lemon juice.
  3. Add grapes and raisins to bowl.
  4. Combine yogurt and salad dressing in a small bowl and spread over fruit.
  5. Stir to combine. Refrigerate. Best eaten the day it is prepared.

Peggy Signature

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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MmmmGood Fruit Pizza

photo

Recently my four-year old son and I made MmmmGood Fruit Pizza for snack time. Fruit pizza tastes good any time of the year, but we especially like to make it in the summertime when we can use fruits that are in season. This time we chose to use fresh blueberries and raspberries along with some canned pineapple and mandarin oranges.

Now that school is out and kids are home for the summer, fruit pizza is a healthy and tasty snack that everyone loves. Instead of making one large crust, consider making individual sized crusts and let each person make their own mini fruit pizza. I did this with my son’s preschool class and they enjoyed getting to spread the yogurt ‘sauce’ on and choosing which fruits to use on their pizza. Since some kids are picky about fruit, letting them choose which fruits to use and eating it on ‘pizza’ may be just the trick to get them to eat more fruit.

Kids love pizza so you know this pizza is worth making when my son says, “This pizza is the goodest pizza I’ve ever had.”

Jodi Signature

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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Apricot Pops

apricot popsI remember when we were kids we made our own popsicles in the summer time using a flavored drink mix like Kool-Aid. We had an ice pop mold that we used. Since we were making them out of sugary water they were very hard (basically ice on a stick) and they didn’t provide many nutrients.

Our featured apricot pop recipe has only two ingredients, yogurt and fruit, so it is more nutritious than my childhood favorites. It tastes much better too!

You don’t even need a mold for this recipe. Just use the little paper cups sold for bathroom drink dispensers and plastic spoons. To get them out of the mold you can run the bottom of the pop under hot tap water and then peel off the paper.

You can make frozen pops with all sorts of fruit, juice and yogurt or Greek yogurt combinations. I have made these without a blender or food processor by mincing the apricots on a cutting board and then stirring the fruit and yogurt together.

You can also serve the pop mixture like ice cream. Just freeze the mixture in a covered container for 3-4 hours or until firm. Thaw 20 minutes before serving. Scoop into bowls and serve.  It’s very refreshing!

 

Apricot Pops

Serving Size: 1 pop (1/2 cup) | Serves: 8 | Cost Per Serving: $.49

Ingredients:

apricot pops label

  • 1 can (15 ounces) apricots, packed in juice or light syrup
  • 2 cartons (6 ounces each) of low fat, sugar free vanilla yogurt

Supplies:

  • 8 small paper cups
  • 8 plastic spoons (for handles)

Instructions:

  1. Drain apricots.
  2. Chop the apricots finely and mix with the yogurt or blend the fruit and yogurt until smooth with a blender or food processor.
  3. Pour mixture into 8 small paper cups and put in freezer. After half an hour (when they start to freeze), stand a wooden stick or plastic spoon in the pops.
  4. Freeze 3-4 hours or until pops are solid.
  5. Remove from cup to serve. Place bottom of cup under hot running water for 20 seconds. Peel off paper cup.

Fruit Salsa, the new rage!

fruit salsaAmericans love salsa. We eat more of it than ketchup these days. When I think of salsa I think of a tomato based sauce with hot peppers used as a dip. However, more and more salsas are using fruit as the main ingredient. With warm weather coming soon (thank goodness) many fruits will be in season so they will be abundant and lower in cost.

Common fruits which are used in salsa are: kiwi, strawberry, watermelon, mango, peaches, berries, pineapple, and cantaloupe.

Fruit salsa is a wonderful way to use ripe fruit. Ripe fruit has the best flavor and when you make salsa you can remove any bruises or blemishes. Most salsa recipes include a small amount of sweetener such as white or brown sugar, honey, fruit jelly or preserves, or syrups to draw out the juice in the fruit. Fruit salsas can also include onions, hot peppers and/or cilantro. Many of these recipes are designed to be served with meat, poultry, or fish.

We have an easy Fruit Salsa recipe and Baked Cinnamon Chips on the SpendSmart.EatSmart website, but fresh fruit salsa is a great opportunity to experiment and create your own recipe.  However, if you are thinking of canning your own salsa make sure you use a tested recipe so you know it is safe to eat.

Holiday Breakfast – Baked Oatmeal

4.1.1I look forward to the traditions associated with holidays because I find comfort in doing the same things each year. Many of our family traditions include food. We work together in the kitchen to create foods we often eat only once each year. When visiting my husband’s grandparents, we were introduced to baked oatmeal and we fell in love. We decided that it needed to become part of our family traditions. Baked oatmeal is a great breakfast any day, but we think it will make a perfect holiday breakfast for us this year and in future years. Here is why I am choosing baked oatmeal this holiday season:

  • It can be put together the night before. All I will have to do in the morning is put it in the oven, so I will not miss out on any family time.
  • Each person can make their bowl of baked oatmeal special with add-ins like sliced bananas, nuts, dried fruit, milk and cinnamon sugar.
  • It is a healthy choice. Baked oatmeal is made with fruit, oats (a whole grain), and non-fat milk.
  • It is filling. The oats fill me up so I am less likely to get hungry for the high fat and sugar snacks that are common during the holidays.
  • I can buy a lot of oats for very little money. Besides using them in this recipe, I can use them in granola, fruit pizza, baked apples, instant oatmeal packets, and oatmeal bars.

I hope that you try baked oatmeal sometime soon and fall in love with it just like we did.

Ingredients:

  • 4 ½ cups water
  • 3 cups oats (quick cooking or old fashioned)
  • 2 eggs
  • ½ cup brown sugar
  • ¼ cup vegetable oil
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ½ cup non-fat milk
  • 2 medium apples, chopped
  • ½ cup dried fruit (raisins, cranberries, cherries)

Instructions:

  1. In a saucepan, bring water to a boil.  Add oats and boil for one minute.  Remove from heat and let stand five minutes.
  2. In a mixing bowl, beat together eggs, brown sugar, vegetable oil, baking powder, ground cinnamon, and milk with a fork.
  3. Stir in oatmeal, apples, and dried fruit.
  4. Lightly coat a 13x9x2-inch baking pan with cooking spray and pour oatmeal mixture into the pan.  Cook immediately or cover and store in the refrigerator overnight.
  5. To cook, preheat oven to 350°F then bake for 50-60 minutes until the center is set and the top is lightly browned.

Tip:

  • Serve with a variety of toppings including sliced bananas, dried fruit, non-fat milk, chopped walnuts, sliced almonds, and cinnamon sugar.
  • This recipe makes a lot, so if you do not have a large crowd to feed, plan on eating this for breakfast or snacks for a couple of days.

-Justine

What is the best-selling food at big stores like Wal-Mart?

bananas

Did you guess bananas?  I was surprised when I learned bananas are also the world’s best-selling fruit. Bananas are an excellent source of potassium and magnesium plus they are usually inexpensive. You get about 3 bananas for a pound depending on the size. Here in Iowa bananas have been 44 to 59 cents per pound which means they cost 15 to 20 cents each. Last week at my store you could buy bags of ripe bananas for 19 cents per pound which means they would cost about 8 cents each. That’s a really good deal IF they don’t spoil before you use them.

Since bananas are so popular we created three videos with helpful banana tips and a one page tip sheet to go with each one. Check them out!

1. Choose great bananas  Bananas are a popular fruit. Depending how you use them you may want to choose bananas at various stages of ripeness. To learn more about this topic, download the tip sheet (PDF): here

2. Make the most of your bananas Bananas are the most popular fruit in the United States. Learn new ways to include bananas in your meals and snacks. To learn more about this topic, download the tip sheet (PDF): here

3. Store bananas A ripe banana will last will last less than a week on the counter. So how can you best store bananas? Learn some options so your bananas don’t go to waste. To learn more about this topic, download the tip sheet (PDF): here

Peggy Signature

 

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