Shopping at the Meat Counter (Part 2)

Shopping at the supermarketLast week, I shared what I do at home to prepare for a visit to the meat counter at the grocery store.  This week, I have a few other ideas to share that will (hopefully) make your future trips to the meat counter a little easier.

  1. First, and most important, is to talk with the staff at the meat counter. They are very knowledgeable and can help you make the best decisions to fit your needs.  Some grocery stores sell only pre-packaged meat, while others have a combination of a meat counter and pre-packaged meat.  In some cases, the pre-packaged meat may be more affordable.  If you are looking for help, but do not have a full service meat counter, click here for an interactive butcher counter that can help you make selections.
  1. Second is to choose your cooking method. Cooking methods fall into two categories, dry heat and moist heat.
    • Dry heat cooking is to grill, broil, or pan-fry meat. This method uses high heat, little or no liquid, and is quicker.  Dry heat cooking is best for tender cuts of meat.
    • Moist heat cooking is to pot roast, braise, or stew meat. This method uses low heat, liquid is added, and it takes a longer amount of time.  Moist heat cooking is best for less tender cuts of meat.
    • Here and here are some great tips for cooking meat many different ways.
  1. Third is to choose your cut of meat. The cut of meat you choose is dependent on the cooking method.  Here is a great resource on cooking different cuts of beef.  In general, cuts with more marbling (fat threaded through the meat) are more tender and cost more.  These cuts are best with dry heat cooking methods.  Leaner cuts are typically less tender and cost less.  These cuts are best with moist heat cooking methods.

I wish you luck with your next trip to the meat counter!

Justine Hoover

Justine Hoover

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

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Go with the Whole Grain this Summer—Take the Challenge!

By Food Science and Human Nutrition student guest blogger

banana_oatmeal_breadwpThis summer try the whole grain challenge. The challenge: Make half (or more!) of your grains whole grains for a week.

The best way to include whole grains in your diet is to substitute whole grain products for refined grains in things you already make and love.

Here are some fun, tasty ideas for how to incorporate whole grains into your busy summer:

Picnic Ideas

Snack Ideas for the poolside or road tripping

Movie Night

  • Enjoy popcorn, with light salt and oil
  • Fix pizza with a whole wheat crust, add veggies for a more nutritious punch

BBQ in the backyard

Adding whole grains to your diet doesn’t have to be hard. Just sub whole grains for refined, and you’ve already won the challenge!

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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Meal Makeovers with Whole Grains

Taco Rice SaladI did not grow up eating a lot of whole grains. Actually, I did not truly know what a whole grain was until I was an adult. Last week, our intern guest blogger wrote about how to find out if a food is whole grain or not. This week, I would like to share with you how I have replaced refined grains with whole grains in my menu.

  1. The first, and easiest, change I made was to start buying whole wheat bread for our toast and sandwiches. With some trial and error, I have found a whole wheat bread that everyone in my family likes. Thankfully, it is also the least expensive whole grain bread at my local grocery store. Try whole grain bread in our Tuna Melt Sandwich.
  1. The second change I made was to use brown rice and whole wheat pasta. This change was a little more difficult because my husband and I were used to the softer texture of white rice and pasta, but now we prefer both the texture and flavor of the whole grain versions. Try brown rice in our Tasty Taco Rice Salad and whole grain pasta in our Roasted Tomato and Spinach Pasta.
  1. The third, and most challenging, change I made was replacing all-purpose flour with whole wheat flour in our baked goods. One of my husband’s favorite foods is muffins of all kinds. I knew that we could make our muffins healthier by replacing some of the all-purpose flour with whole wheat flour. It took some experimenting, but now our favorite muffin recipes include both whole wheat flour and all-purpose flour (the amounts depend on the recipe). Try whole wheat flour in our Pineapple Snack Cakes.

My husband and I started adding whole grains to our menu little by little and now the majority of the grains we eat are whole grains. It has taken time and compromise, but we are happy with the choices we have made.

Justine Hoover

Justine Hoover

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

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Whole Grain Goodness

By Katie Busacca, ISU Dietetic Intern

Whole Wheat LabelMulti-grain, whole wheat, 100% wheat, bran, 7-grain- the options are endless when trying to pick a grain product, but what does it all mean? As many people know, the current recommendation is to make at least half the grain products in your diet whole grains. Whole grains promote heart health, aid in good digestion and may help you maintain a healthy weight. But with all of this labeling deception, how do you know if you are choosing a whole grain product?

When choosing a grain product the best way to determine if it is whole grain is to read the ingredient list. The first ingredient will likely be one of these:

  • Whole wheat
  • Whole wheat flour
  • Whole grain
  • Stone ground whole grain
  • Brown rice
  • Oats/oatmeal
  • Quinoa
  • Bulgar
  • Graham flour
  • Wheatberries

Whole Grain IconsAnother good rule of thumb is to look for the 100% whole grain or whole grain stamp on the package, as seen on the right. The 100% whole grain stamp means that all of the grains used in the product are 100% whole grain and the product provides at least 16g of whole grains per serving. While the whole grain stamp (without the 100%) indicates that some of the grains used to make this product are whole grain and some are refined grains. These products will include at least 8g of whole grains per serving. Both are great choices!

As whole grain products become more popular, they are also becoming easier to find and less expensive. There are some simple substitutions you can make in your own diet to add the health benefits of whole grains.

Try this… Instead of this….
Whole grain pasta Regular pasta
Brown rice White rice
100% whole wheat bread White bread
Whole wheat tortillas White tortillas
Whole wheat flour All-purpose flour

The Spend Smart. Eat Smart. website is full of recipes using whole grain products! One quick and easy recipe I love is the Quick Pad Thai. Not only does it use whole grain pasta, but also it is simple to modify to include your favorite fresh or frozen vegetables. You can also use these simple tips to experiment with recipes and make delicious, healthy creations of your own!

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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Zesty Whole Grain Salad

zesty_whole_grain_saladwpToday I would like to introduce you to one of my favorite Spend Smart. Eat Smart recipes – Zesty Whole Grain Salad. A student shared the inspiration for this recipe with me, and, once I tasted it, I was hooked. I ate it for lunch nearly every day for weeks.

This salad makes a perfect lunch, and this is why:

  • It tastes great with the sweet and tangy homemade salad dressing.
  • The fiber, protein, and fat will fill you up and keep you full.
  • It is easy to pack into smaller containers for lunches on the go.
  • You get fruit, vegetables, protein, and whole grains in one bowl.
  • It simplifies lunch planning for the week because it makes a lot and it stores well in the refrigerator. So you and your family can eat it for three or four days.

Zesty Whole Grain Salad
zesty-whole-grain-salad-label-webServing Size: 6  |  Serves: 1 1/2 cups  |  Cost Per Serving: $1.43
Ingredients:

  • 2 cups cooked whole grain (brown rice, kamut™, quinoa)
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 cup apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 2 apples, chopped
  • 1/2 cup chopped nuts (pecans, walnuts)
  • 1/2 cup dried fruit (cranberries, cherries, raisins)
  • 1 bunch kale or 10-ounce package spinach (about 6 cups), torn into bite-sized pieces

Instructions:

  1. Cook whole grain according to package directions. Cool.
  2. In a large bowl, whisk together oil, vinegar, honey, salt, and pepper.
  3. Stir apples, nuts, dried fruit, and whole grain into dressing.
  4. Toss greens with other ingredients.

Tips:

  • Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.
  • Do not give honey and nuts to infants under one year of age.

Enjoy!

Justine Hoover

Justine Hoover

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

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Beans, Beans, Beans

ThinkstockPhotos-512755114This month at Spend Smart. Eat Smart., we have been talking a lot about beans. We love beans because they are packed with nutrition and they are inexpensive. Today I am going to share with you some of my favorite bean recipes from our website. Try one out this week, I am sure you will enjoy it!

Many of these recipes call for canned beans that have been drained and rinsed. You can substitute 1-2 cups cooked, dried beans. It is easy to cook an entire bag of dried beans and then freeze them in one or two cup serving sizes to use when you need them.

Justine Hoover

Justine Hoover

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

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What on Earth is a Legume?

200253767-001The new Dietary Guidelines for Americans encourage us to eat a variety of protein foods including seafood, meat, eggs, nuts, seeds and legumes. You might wonder, ‘where in the grocery store would I find the legumes?’

These are actually common foods that you are probably already familiar with. Legumes include beans like kidney beans, lima beans, or pinto beans. They also include peas, lentils and chickpeas.

It is a good idea to eat both animal and plant based proteins. Legumes are nutritious, low cost plant-based protein food. They are typically high in protein and fiber and they’re simple to cook. If your family isn’t sure about trying legumes, you can mix them with meat in dishes they like. This is a good way to stretch your dollar while introducing new foods gradually. Check out the slow cooker pork chili below, it’s a winner!

Here are some of my favorite Spend Smart. Eat Smart. recipes that call for legumes:

Fiesta Skillet Dinner

Slow Cooker Pork Chili

Butternut Squash Enchiladas

Enjoy!

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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Lentil Tacos

Lentil TacosTacos are a go to meal for my family. They make the menu almost every week. Our May recipe is a delicious way to change up the typical taco routine. In our lentil taco recipe, lentils are used in place of meat or fish because they are quick and easy to cook and they are inexpensive.

If you have not yet cooked with lentils, this is the perfect recipe to start with. Start by rinsing and sorting your lentils to remove any dirt or other debris. Then simmer the lentils with onion, seasonings, and water for about 30 minutes. Spoon the lentils onto corn tortillas and serve with your favorite taco toppings.

Add lentils to your grocery list this week and try out lentil tacos for your Cinco de Mayo celebration!

Justine Hoover

Justine Hoover

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

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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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Breakfast: It Does a Body Good

Make Ahead BBLast week I wrote about making breakfast foods for supper. I ended up making the French Toast  one night and it was a hit with my family, especially my 2-year-old daughter. We have a number of breakfast recipes on our website that could be enjoyed at breakfast, lunch or supper. I’m not much of a cereal eater but I really like the Crispy Granola. You can make it to your liking by adding different kinds of nuts and dried fruit. Breakfast Splits are a fun one for kids or to have when guests are over. You can set out bananas, different flavors of yogurt, different cereals, chopped fruit and nuts and each person can make their own splits. And my favorite breakfast recipe is our Make Ahead Breakfast Burritos. I make a batch to put in the freezer. Then I can grab one out and quickly heat it in the microwave to enjoy on busy mornings. You can also find me enjoying one at supper some nights when I’m not up to 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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