Our May recipe of the month is sure to get you in the mood for spring produce if you are not already. A salad of spring greens (spinach, leaf lettuce, or Swiss chard), chopped spring vegetables (broccoli or snow peas), and chopped spring fruit (strawberries or pineapple) tastes delicious with our homemade Orange Dressing.
Our homemade Orange Dressing is made of ingredients that are easily found in most kitchens. This recipe needs only four ingredients – orange juice, vinegar, sugar, and oil. Pour them into a container with a tight fitting lid and shake until the ingredients are combined. Then use this tasty dressing to top a salad made with your favorite springtime produce.
Orange Dressing with Fruit and Greens
Yes, we do! Spend Smart. Eat Smart. is now available as an app. The brand new, free mobile app puts healthy eating and cost saving tools in the palm of your hand at the grocery store. These new tools on the app make it easier to eat healthy and stick to your budget.
- Unit Price Calculator: You will never have to wonder which product is a better buy again. The calculator will do unit price calculations with ease.
- Produce Basics: Review nutrition, selection, storage, cleaning and preparation information for a wide variety of fresh produce.
- Recipe Finder: Keep track of your favorite recipes from the website.
Download for free today from your app store!
The Spend Smart. Eat Smart. recipe of the month for April is Baked Fish and Chips. There are many reasons that I love this recipe. Here are a few:
- It is lower in calories and fat than fish and chips from a restaurant.
- Fast food fish and chips – 720 calories, 35 grams fat
- Baked Fish and Chips – 410 calories, 7 grams fat
- It is less expensive than fish and chips from a restaurant.
- Fast food fish and chips – $5.99 per serving
- Baked Fish and Chips – $1.24 per serving
- It works with any kind of fish you have on hand or that you like.
- It is delicious – my family eats every last bite of this meal when I make it.
If, like me, you like tartar sauce with your fish, but do not want to buy an entire bottle – you can make your own. Just mix two tablespoons of mayonnaise with two tablespoons of pickle relish. You can adjust the amounts of mayo and relish to your tastes.
I hope you enjoy our April recipe – Baked Fish and Chips!
Our March recipe of the month is Roasted Cauliflower. Cauliflower is one of my favorite vegetables and my children love roasted vegetables, so this recipe goes over well at my house. The delicious roasted flavor of the cauliflower plus the texture from the breadcrumbs really makes this recipe a winner.
Here are some things to keep in mind when making this recipe:
- Cut up the whole head of cauliflower at one time since it can be a big and messy job. You probably will not need all of the cauliflower for this recipe, but you can store the extra in small baggies or containers to pack in lunches.
- Coat the cauliflower florets in the oil first and then add the seasonings and breadcrumbs to make sure that they stick well to the cauliflower.
- Line your baking sheet with foil then spray with nonstick cooking spray to make clean up easy.
I hope you enjoy our Roasted Cauliflower!
When it is smoothie night at my house, my children get so excited. Mostly because they love smoothies, but also because they love to help make smoothies. If you are trying to get your children involved in the kitchen, our February recipe of the month – Berry and Greens Smoothie – is a great place to start.
My oldest children are 6 and 4, so I let them peel and cut up the bananas and measure and add everything into the blender. My son enjoys turning the blender on and off, while my daughter hides in her bedroom when it is blender time (it is too loud for her). An older child would be able to prepare this recipe on their own with a little help from an adult to gather the ingredients, double check amounts, and keep an eye on blender safety.
In addition to being a great way to involve children in the kitchen, this smoothie recipe has many benefits:
- It includes three food groups (fruit, vegetables, and dairy) in one glass, so it is packed with nutrition.
- It makes a perfect snack or it can go along with any meal.
- It freezes easily, so you can have smoothies available in your freezer for a quick breakfast. Find out more here.
- It tastes delicious and can be made any time of the year because the ingredients are always available in the grocery store.
- It looks beautiful because of the rich, dark colors added by the berries.
Please try our Berry and Greens Smoothie today.
Over the past several months the Spend Smart. Eat Smart. team has been working behind the scenes to update and improve our website. Our goal was to make the site more modern, simpler to navigate and functional on all of your devices. We are proud to share that our new website is live and ready for your use.
The new mobile-friendly website is home to:
- More than 150 recipes that are delicious, inexpensive and easy to prepare
- How-to videos featuring recipes, kitchen organization tips and basic food prep techniques
- Strategies for saving money in each part of the grocery store
- Meal planning templates and resources
The web address has changed to spendsmart.extension.iastate.edu. Attempts to access the site at its old address will automatically redirect to the new site.
Join in on the fun with tasty eating and savvy shopping – visit Spend Smart. Eat Smart. today!
Thanksgiving is coming up soon and we want our November recipe of the month to make your Thanksgiving menu. Traditional Thanksgiving stuffing can be high in calories and sodium and low on vitamins and minerals. Our Stuffing with Vegetables flips that around for a side dish that is lower in calories and sodium and filled with vegetables that provide vitamins, minerals, and fiber.
A bag of frozen vegetables is combined with margarine, a low sodium stuffing mix, low-sodium chicken broth, and garlic powder. Microwave the mixture for 10 minutes and you have a perfect Thanksgiving side dish. Adding vegetables to the stuffing mix adds more than just nutrients. The vegetables also add flavor and bright colors that will complement the other foods on your Thanksgiving plate.
I hope you enjoy this recipe and have a Happy Thanksgiving!
You know the saying, “An apple a day keeps the doctor away.” It’s not hard to enjoy a nice crisp, juicy apple this time of year when apples are in season and there are so many options to choose from. However, if you’d like to jazz up your apples a bit, here are some of our favorite apple recipes from Spend Smart. Eat Smart.
Hurry Up Baked Apples
Crunchy Apple Roll-Up
Check out the blog from last week to help you decide which apples to use for each recipe.
Our recipe this month is Not Your Average Steak Sandwich. I am a huge fan of steak, but the steak is not the star of this recipe. To make this sandwich above average it is topped with sautéed onions and fresh spinach. The onions add delicious flavor and aroma to the sandwiches while the spinach adds refreshing crunch and nutrition.
Keep in mind that beef prices fluctuate, so, if steak is not in your price range right now, hold on to this recipe until you find a good deal. If you find a good price on steak while the weather is nice, grill the steak for these sandwiches. However, if you do not have a grill or if it is too cold outside, the steak can be sliced and fried in the same pan used to sauté the onions.
Not Your Average Steak Sandwich
Serving Size: 1 sandwich
Cost Per Serving: $1.87
- 1 medium onion, cut into slices or rings
- 2 1/2 teaspoons sugar
- 1 pound lean steak, sliced into strips
- 1/4 teaspoon salt
- 1/2 teaspoon pepper
- 1 1/4 cups spinach
- 5 whole wheat hamburger buns
- Heat a small pan to medium. Spray with nonstick cooking spray. Add onions and sprinkle with sugar. Cook for 5–7 minutes or until golden brown, stirring occasionally. Remove onions from pan. Cover with foil to keep warm.
- Put the steak in the pan and sprinkle with salt and pepper. Cook the steak on both sides until heated through to 145°F.
- Assemble the sandwich:
- Place 1/4 cup spinach on one side of the hamburger bun.
- Place 1/5 of the steak on top of the spinach.
- Place 1/4 cup caramelized onions on top of the steak.
- Top with other half of bun.
- When it is nice outside, grill the steaks instead of frying.
- Toast the buns right before putting the sandwiches together.
- Use the leftover spinach to make a Whole Meal Salad for lunch the next day.
- Add cheese to make it like a Philly cheesesteak sandwich.
Today 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
Serving Size: 6 | Serves: 1 1/2 cups | Cost Per Serving: $1.43
- 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
- Cook whole grain according to package directions. Cool.
- In a large bowl, whisk together oil, vinegar, honey, salt, and pepper.
- Stir apples, nuts, dried fruit, and whole grain into dressing.
- Toss greens with other ingredients.
- 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.