A Three-Week Meal Plan

 

Last week Justine shared with you how she does meal planning for her family. I use a similar strategy for my family of four. If you are new to meal planning or starting as a new years’ resolution, we have just the thing for you, a sample three-week meal plan. It includes ideas for meals and snacks as well as links to recipes!

Our sample is a place to start and can be adapted for your family’s needs based on what they like, how many snacks they need each day, and family activities. When creating a meal plan, here are some tips to keep in mind:

 

  • Plan for leftovers – To help keep food costs low and reduce food waste, make leftovers a part of your meal plan. You will see in the sample meal plan that we planned to have leftovers from supper the next day for lunch occasionally. Depending on the size of your family, you may need to increase the size of the recipe if you want to have leftovers to use at another meal.
  • Prepare extra – To maximize the benefit of your time in the kitchen, plan recipes that use similar ingredients so you can cook extra of an ingredient to use in a recipe another day. For example, if you make Chicken Alfredo Pasta one night, cook extra chicken to use in Chicken Club Salad the next day for lunch. This will also help with food costs and food waste. For food safety purposes, you should use extra cooked meat in a recipe within a day or two of it being cooked.
  • Keep variety in mind – Even though we recommend using leftovers and preparing extra ingredients to use in multiple recipes, it’s also a good idea to include variety in your menu plans. This helps keep meals exciting and makes sure you get a variety of vitamins and minerals. Use a variety of colors of fruits and vegetables. Try different kinds of protein like beef, chicken, or fish and non-meat sources like eggs, beans and nuts. Use different grains like whole grain pasta, brown rice, quinoa, and whole wheat bread.
  • Plan the fruits and vegetables – Many times the main meal is planned, which is often a source of protein, but not the side dishes. Be sure to plan what fruits and vegetables will be a part of the meals and snacks. This helps to be sure they are included in meals and snacks and are part of your shopping list. Use different kinds of fruits and vegetables including fresh, canned, frozen, and dried.

 

Meal planning may take a little time when you first get started, but it saves time when it comes to getting a meal on the table. No extra tips to the grocery store and stressing about what you are going to have for supper.

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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Don’t like Leftovers? Eat Planned-overs

Last week Christine gave four tips for saving money on holiday groceries. She mentioned that during the holidays stores will occasionally have deep discounts on items like turkeys or hams. This is a good time to include planned-overs in your weekly menu to save money. During the busy holiday season, it can also save you time in the kitchen.

Planned-overs are leftovers you plan into your weekly menu. When you have a day off or an evening free, you can make an entire extra meal such as a casserole or prepare extra ingredients that can be included in recipes later in the week. Let’s imagine we bought an extra ham during a great holiday sale. Below is a sample menu that uses the ham we got on sale and includes some planned-over shortcuts to use throughout the week.

Sunday Ham and Easy Roasted Veggies (cut up the ham to use Monday, Wednesday, and Thursday)

Monday It’s a Meal Strata (cut up extra vegetables to use for Tuesday and Wednesday) 

Tuesday Mama’s Pizza Boats

Wednesday Whole Meal Salad

Thursday Ham and Brown Rice (make extra rice for Saturday)

Friday Slower Cooker Black Eyed Pea Soup

Saturday Fiesta Skillet Dinner

Prepared dishes and cooked ingredients will only last four days in the refrigerator. If you won’t be able to use them within four days, freeze them to use at a later date.

For more dinner menu ideas using planned-overs, check out our How to Use Planned-overs video.

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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Turkey Vegetable Quiche

At our Thanksgiving meal there is always too much food and an abundance of leftovers.  There is just something about the holiday that compels us to cook and cook and cook.  Which brings us to our November recipe of the month – Turkey Vegetable Quiche.  This recipe is the perfect way to use up some of your leftover Thanksgiving turkey.

Start with a pie crust – you can buy one during the pre-Thanksgiving sales or you can make an extra when you make your holiday pies.  Prepare the crust then fill it with sautéed vegetables, leftover turkey, and eggs that are beaten with milk and seasonings.  Top everything with a sprinkle of cheese and bake for about 35 minutes.  Make sure to let this quiche rest outside of the oven for about 5 minutes to make it easier to slice and serve.

This quiche tastes great for breakfast, lunch or dinner. Enjoy!

Justine Hoover

Justine Hoover

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

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Tackling Thanksgiving Leftovers with Flair

turkey stuffing dinner supper mealThe fall and winter holidays are my absolute favorite! I love it when we start to get a chill in the air and look ahead to holiday cooking. This week is filled with anticipation of turkey, sweet potatoes, stuffing and pumpkin pie. Yum!

But what happens on Friday? There are always so many leftovers from Thanksgiving and you can only eat so many turkey sandwiches. Here are some Spend Smart. Eat Smart. recipes that don’t taste anything like Thanksgiving but get those leftovers used up.

Chicken Club Salad Use turkey instead of the chicken in this recipe for a light and refreshing meal. You can also use up those leftover veggies from your relish tray!
Quick Pad Thai The Asian flavors in this dish will be a nice change of pace after all that holiday food. Use turkey instead of chicken and fresh veggies if you have them.
Chocolate Surprise Cupcakes Did you buy one too many cans of pumpkin? This recipe is delicious and takes no time at all to make. These are perfect if you have someone in your house who doesn’t like pumpkin because they just taste like chocolate.

 

Enjoy the holiday and share your Thanksgiving photos with us on Facebook!

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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What? The Turkey is still Frozen?!?

AnswerLineSquare-littleWhether you’re trying to thaw your turkey or figure out if it’s done, AnswerLine is here for you!

As Thanksgiving approaches, the AnswerLine staff discussed some of our top food safety tips for Thanksgiving. Here are some ideas to help you have a safe Thanksgiving.

  1. Remember to put food away right after dinner. Leftovers should not remain at room temperature for longer than 2 hours. The clock starts to tick when you sit down to eat, so get the leftovers put away as soon as possible.
  2. If you need to prepare food ahead, consider preparing and freezing the food or measuring out ingredients that can be mixed together at the last minute. It is not a good idea to partially cook a dish one day and finish cooking the next day.
  3. If you really must stuff your turkey, remember to make the stuffing and place it inside the turkey just before putting the turkey in the oven. Resist the impulse to overstuff the turkey, just stuff it loosely so the inside of the turkey cooks correctly. Plan to use a food thermometer to check the temperature of the stuffing before taking the turkey out of the oven. The stuffing and turkey should each reach 165°F when it is ready.
  4. Leftovers should be used within 4 days. If you think you will not be able to eat all the leftovers within that time, freeze the extra food. Plan to package it in smaller packages so that you can enjoy an entire package at a meal. But, if you do have leftover leftovers, they can be safely refrozen as long as they have been handled safely. This video is funny and helpful!

  1. If you plan to make soup or some other large quantity of food from you leftovers, cool them quickly by setting the pan into a sink full of cold or ice water. Stir until the food cools. Then package in small, thin containers for rapid freezing.

If you have any questions, please call us at AnswerLine. We are available 9-noon and 1-4 Monday through Friday. In Iowa, call 1-800-262-3804; Minnesota, call 1-800-854-1678; South Dakota, call1-888-393-6336 or 515-296-5883 from anywhere else. If the lines are busy you can also email us answer@iastate.edu. We love to talk with folks about Thanksgiving or answer questions about anything else around the home.

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Liz, Beth, and Jill
the AnswerLine staff

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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Pre-Made vs Homemade Lunch-Sweet and Sour Rice

sweet and sour riceWhen it comes to eating lunch at work, I have a few options:

  1. Take my lunch.
  2. Go out to eat.
  3. Raid the vending machine. (note: this never turns out well!)

Of these choices, my preference is to take my lunch to work because I save money and know that I’m getting the nutrition I need. Most often what I take for lunch is leftovers. When I don’t have anything to take for lunch, I do occasionally eat out but that can get expensive and the portions are usually more than I need.

I’ve tried those frozen meals for one. I don’t know about you, but those just don’t fill me up! I end up looking for chocolate by 2:00. Not only are they kind of skimpy for my liking, but they also tend to be high in sodium.

I decided I could make something similar to those frozen meals to have on hand that would provide me with better nutrition and fill me up for less money. Looking at our Spend Smart. Eat Smart. recipes I chose to make Sweet and Sour Rice. Rice dishes tend to freeze well and this recipe is easy to make.

The recipe makes 5 servings that I easily packed into freezer-safe containers and froze until I needed something quick to grab and take for lunch. I put a container in the refrigerator at work the morning I planned to eat it for lunch so it could thaw some before I reheated it. The cost per serving (2/3 cup rice and 1 ¼ cup topping) of the Sweet and Sour Rice is $1.39, less than a frozen meal. Here is how they compare:

sweetandsourrice Chart

The homemade sweet and sour rice takes more time, there’s no denying that. But I am left with food for the whole week that I feel really good about eating. For me, 25 minutes is not a big commitment to know that I have healthy lunches all week. The homemade Sweet and Sour Rice has 50 more calories and 2.5 grams more fat but the amounts are right on target for me to have for lunch. In addition, with the higher fiber and protein in the homemade meal, it is more filling. After eating the homemade Sweet and Sour Rice, I will be less likely to look for a sweet or salty snack in the afternoon. One big plus for the Sweet and Sour Rice dish is that I can use whatever veggies I want. This is a great use-up for veggies that might otherwise not get eaten.

Do you have a favorite dish you love to eat leftover for lunch? Share it with us on the Spend Smart. Eat Smart. Facebook page!

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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Making the Most of a Hot Grill

chicken on grill blogIt’s a beautiful time of year here in Iowa. That means I am cooking on the grill at least a couple of nights per week. I love the flavor of grilled food and it saves me from heating up the kitchen. Best of all, fewer dishes!

I use a gas grill and replacing the empty propane tank with a full one is one of my least favorite chores. I want to get the most out of every tank – so when I heat up my grill I fill it up!

Instead of grilling two hamburgers or pieces of chicken, I fill the grill up and use what I don’t eat as “planned overs”. These are leftover ingredients that I know I will use later. I can cook a whole grill full of food in the same amount of time as just a piece or two of meat. Last week I needed two grilled chicken breasts for a recipe so I made six and saved the extra four. I chopped up two of them and saved them in the fridge. I used them to top the salads in my lunch all week. I froze the other two in freezer bags. I’ll defrost them and use them next time I need a fast dinner.

veggie basket blogMeat isn’t the only thing I can make ahead on the grill. I love to make grilled vegetables using a grill basket. I just chop them all about the same size, drizzle with some olive oil, sprinkle with a bit of seasoning and grill for about 15 minutes. I mix them around half-way through using a metal spatula or tongs.

Even if I just need a few cups, I fill up the basket and save the leftovers for other meals. I love to add them to cooked rice and pasta for a really fast meal. If I know I’ll eat them in a few days, I keep them in a sealed container in the fridge. Otherwise, I put them in a freezer bag and stash them in the freezer.

I love knowing that when I come home from work late I can grab the chicken and veggies from the freezer and put together a tasty meal with the flavors of the grill in no time at all.

s Signature-1

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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Get Creative, Use What You Have on Hand

soupI know it’s time to make soup when my refrigerator, pantry and freezer are getting full of small bags of rice, pasta, meat, beans, and vegetables. I make soup using the ingredients I have on hand without a specific recipe.

This weekend I made ham soup. Saturday I simmered a ham bone with a chopped onion and some celery. I covered the bone and veggies with water, put a lid on the pot and it cooked away for a few hours. Then I removed the bone and vegetables and let the broth cool in the fridge overnight.

On Sunday I spooned off the hardened fat from the top of the broth and started reheating the broth. Then I pulled together a lot of odds and ends to give the soup great flavor and texture:

  • A cup of leftover cooked kidney beans
  • A cup of leftover ham
  • A cup of chopped chicken from the freezer
  • Some chopped vegetables (one onion, a cup of baby carrots and 3 small potatoes)
  • For seasoning I used one of the spice packets that come with Ramen noodles (leftover from coleslaw when I used the noodles but not the spice).

The friend I had over for dinner loved the soup. She wanted the recipe. Uh-oh. Should I admit she was eating leftovers? Instead I told her I created the soup. I found a great handout from Utah State University Food Sense, Create a Soup which shows how you can make soup from what you have on hand.

Utah also has similar cheat sheets for making casseroles, pizza and fruity desserts from what you have on hand.  To see a list of what’s available and links check out the Spend Smart. Eat Smart web page.  

Tailgating … as American as Apple Pie

Tailgating is as American as apple pie, but unless you want some time on the sidelines, take care when planning a party in a parking lot. Last year I tail gatecringed a few times as I observed food sitting out 3-4 hours before a football game started and then the same food was brought out again after the game for snacking!

Here are a few tips on what to serve and how to keep your next tailgate safe…

What to Serve

The safest foods are prepackaged such as sandwiches or cookies, or other  items in food-grade plastic bags or film wrap. This minimizes the number of people who handle the food. Dry foods or those high in sugar are also usually safe. These might include breads, rolls, cakes (without cream filling), fresh fruits and vegetables, cookies, and crackers.

Be cautious with high-protein foods like meat, milk, lunch meat, hot dogs, vegetables, and salads. Dishes with potatoes or rice, custards, puddings, cream pies, gravies, and stuffing are safer served at home.

Here’s a sample menu with recipes from our Spend Smart. Eat Smart. collection:

Cooler Tips

  • Foods cooked ahead of time need to be cooked far enough in advance that they have time to thoroughly chill in the refrigerator before you leave home.
  • Use an insulated cooler with sufficient ice or ice packs to keep the food at 40°F.
  • Pack food from the refrigerator right into the cooler.
  • Use a separate cooler for drinks so the one containing perishable food won’t be constantly opened and closed.
  • Keep the cooler in the air-conditioned car on the way to the game and then in the shade and don’t open the lid too often.
  • If you bring hot, take-out food, fried chicken or barbecued beef, pizza, or burgers, eat it within two hours of purchase.

Keep it Clean

Washing hands is the single most effective way to prevent the spread of disease-causing bacteria. Port-a-pots and eating are a bad combination.

  • Hands should be washed with soap after using the restroom and water before handling food.
  • A hand washing site can be set up at any tailgate party by placing water in a beverage container.
  • If you have electricity you could heat water in a coffee pot or put a pan with water on the grill to heat.
  • Be sure to bring soap and paper towels.

 

Serving Grilled Food

Serve hot, grilled foods immediately. Do not partially grill extra hamburgers to use later. Once you begin cooking hamburgers by any method, cook them until completely done to assure that bacteria are destroyed. Ground meat should be cooked to 160°F so using a thermometer is important. Put cooked food on clean plates and don’t reuse plates that were used to hold raw meat or poultry.

If some of your guests will come later, leave their portions in the cooler until they arrive and then grill them. Perishable foods should be eaten within two hours, or one hour if the outside temperature is above 90°F. Remember to keep cold foods cold (below 40°F) and hot foods hot (over 140°F).

Leftovers

Plan realistically so you don’t have lots of leftovers.

  • Place leftover foods in the cooler soon after grilling or serving.
  • Any food left outside for more than 2 hours (or one hour if the temperature if over 90°F) should be discarded.
  • If there is still ice in the cooler when you get home, the leftovers are okay to eat.

What are you planning to serve at your next tailgate? How will you transport food to the game?

GRILL, PORTION, FREEZE, ENJOY

I have been enjoying grilled chicken, sirloin steak and fish for lunch the past couple of weeks even though I haven’t taken the cover off the grill.  How do I do it?  I grill extra when I have the marinade prepared and the grill heated.  When everything is cooked I make 2 ounce portions, just enough to top my salad.   Then, before work, I prepare my lunch by putting greens and whatever raw vegetables I have in the vegetable drawer  –  carrots, broccoli, onion, mushrooms, or cucumbers – in a plastic container, add one of my meat/fish packets and a piece of fruit to my lunch bag and I am good to go.  When lunch time comes, I finish defrosting my meat/fish packet, slice it up and top my salad.  Yum.

The keys to this whole process are 1) working quickly so your food doesn’t sit out at room temperature for too long and 2)getting a tight seal.  Meat frozen incorrectly will suffer freezer burn in a few weeks. This means that air dries the meat and causes loss of flavor.

Pack foods in quantities that will be used for a single meal.  I used foil because I have very small amounts.  If you are freezing several portions, plastic freezer bags (not plastic storage bags, they are different) or commercial freezer paper may work better.   When packing several cuts in one package, put two layers of freezer paper between the pieces. This makes it easy to separate pieces for fast thawing.

When using plastic bags, take care to get all the air out of the bag before you seal it.  Press air from the bag by beginning at the bottom of the bag and moving toward the unfilled top part of the bag to prevent air from reentering.  Or you can use a clean straw inserted in the bag and inhale to remove the air before quickly closing the bag.

Illustrations in Methods of Wrapping show how to wrap food using foil, drugstore wrap, or butcher wrap.

After your food is wrapped, label it with the date and contents.  This helps you remember which foods need to be eaten first and what is in each package.

The last step is to store your food in a location in the freezer where you can easily grab it when you are making your lunch.

-pointers from Peggy

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