Hot Pumpkin Drink

My birthday is this month, so I like to think of our November recipe of the month as my birthday recipe. This year, it is Hot Pumpkin Drink, which is perfect because I love pumpkin. I am planning to make myself pumpkin bars for my birthday treat and I will probably buy an extra can of pumpkin so I can make Hot Pumpkin Drink as well.

This recipe is so easy, you just heat any kind of milk you like, pumpkin puree, maple syrup, vanilla, and cinnamon in a saucepan until it is hot. This takes about 6 minutes and you will need to keep stirring the whole time to prevent the milk from scorching. I usually froth my drink with an immersion blender to get that light, bubbly layer on the top, but you do not have to. I enjoy making this drink as a sweet treat after supper and then I save the leftovers for breakfast the next morning. You can reheat this in the microwave as long as you pause the microwave and stir the drink every 30 seconds until it is hot.

This recipe only uses 1/3 cup pumpkin puree, so it will be important to make sure that the rest of your pumpkin does not go to waste. You can always make more Hot Pumpkin Drink, but you could also make Overnight Oats. You can substitute pumpkin in equal amounts for applesauce or mashed banana in baked goods. You can try it in Chocolate Chip Zucchini Muffins or Oatmeal Cookies. Pumpkin also stores well in the freezer, so you can freeze it in airtight containers until you need 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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Beans with Miles and Justine

Over the weekend, I decided to make a couple of batches of dried beans to have on hand to make quick meals over the next couple of weeks. My son, Miles, took a break from his summer schedule of playing with his brother and sister to help me out. Miles and I used these Preparing Dried Beans instructions to make our beans. Watch our video below to see us in action. 

Since we made two batches of beans, we used two different cooking methods. One was the slow cooker method, which I prefer. First, we sorted through our beans to remove any rocks, dirt, or bad beans (Miles is really good at this). Then we added them to our slow cooker with about 8 cups of water and cooked them on low for 7 hours. Miles and I decided to make our slow cooker beans into refried beans for supper that night, so, once they were cooked, we drained them and mashed them. After supper, I stored the leftover beans in an airtight container in the refrigerator to use in other meals later in the week.

I only have one big slow cooker, so we used the stovetop method for the other batch of beans. After sorting through our beans, we put them in a large pot, covered them with water, and put the lid on. We placed the pot on the stove and brought the water to a boil for two minutes. Then we took the beans off the heat and let them soak for a couple of hours. Soaking the beans makes them easier to digest and helps them cook more quickly. Next, we drained and rinsed the beans, covered them with fresh water and cooked them on medium on the stovetop for two hours. We put these beans into freezer bags and froze them. Now, I can grab a bag of beans out of the freezer to make our two favorite bean recipes anytime – Black Bean Burgers and Vegetable Quesadillas

Beans are a staple in our house because everyone likes them, they can be used in many different recipes, and they fit into our budget. If you would like to learn more about beans, check out our Spend Smart. Eat Smart. Pantry Picks page and click on beans. Enjoy!

apreparing dried beans

Justine Hoover

Justine Hoover

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

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What are Lentils?

Have you heard of lentils? Do you cook with them? I did not grow up eating lentils, so I did not know what they were until I started working for Iowa State. I learned that lentils are tiny, disc-shaped legumes. Legumes are plants that have seed pods, like beans and peas. In the kitchen, lentils are used as a quick-cooking and inexpensive plant protein that is tasty in main dishes or as a side dish.

If you are interested in learning more about lentils or cooking with them, we have you covered here at Spend Smart. Eat Smart. We have some great ways for you to use lentils in your kitchen:

Watch the video below to see my son, Kenny, and I make a batch of lentils for lunch. We served them wrapped in tortillas with shredded cheese, vegetables, and sour cream. They were a hit! Enjoy!

cooking with lentils

Justine Hoover

Justine Hoover

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

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Sloppy Joes or Janes or Jimmys

The name of this blog may be silly, but it is meant to show that this recipe is super flexible. It can be used to make traditional Sloppy Joes or something a little different based on what you have and what you like. We chose to feature this recipe this week because it is a wonderful fit for our current circumstance. Some grocery stores have shorter supplies of meat or a smaller variety due to supply chain challenges. As a result, you may find yourself choosing a product that is not as familiar to you. 

This Sloppy Joes recipe will work with ground beef, turkey, pork, chicken, or venison. You can even use cooked lentils in this recipe. It uses ketchup and mustard in the sauce, and the flavor reminds me of a cookout! Check out the video below and cook along with me using whatever protein you have on hand!

sloppy joes

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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Overcoming food shortages with substitutions

Most of us have been stuck at home for weeks, many of us homeschooling while working or wishing we were working. Thinking back to how nice it was to miss our family occasionally, while still trying to treasure every moment. It seems unfair that during these uncertain times we also have to worry about grocery stores being fully stocked. Know that you are not alone and Extension and Outreach is here to help. 

It seems that people are stocking up on frozen and canned items that will last longer, which can make it difficult to find the grocery items that you are used to buying. 

For frozen and canned vegetables 

The understanding that most vegetables are interchangeable is helpful here. Substituting carrots, peas, broccoli, green beans, cauliflower, spinach, asparagus, kale, even celery or cabbage for each other will not negatively impact a recipe’s final product. Keep in mind that cooking times may vary slightly, so check your vegetables for doneness before serving. I recommend picking vegetables you know you like, but if you’re feeling adventurous try out a new one!  

Use any frozen or canned vegetables/beans you want in the following recipes:

Vegetable Quesadillas – Kids love helping to build their own.

Quick Pad Thai – A fun take on takeout, try with tofu or edamame for protein if you’re low on chicken.

Pizza on a Potato– Another dish that’s fun for kids and good as a side dish or the main course!

Four Layer Supper– Substitute any canned vegetable or 1 cup frozen vegetables in this recipe in place of green beans.

Making fresh produce last

If you want to extend the shelf life of your fresh produce, Extension and Outreach has some great resources here. This is also helpful to have in mind as summer starts up and farmers markets and gardens start filling up with Iowa’s bounty. 

Substitutes for meat

It has been especially difficult for us to find the cuts and type of meat we are used to lately, so I have taken to using more beans, tofu, and eggs to get our protein. Like vegetables, these items are fairly easy to exchange for each other. Beans and tofu* can be added with the vegetables in a recipe, as they don’t need to be pre-cooked. 

*A note on tofu: We usually buy extra firm (non-silken) tofu, as it holds its shape and substitutes well for meat. Silken tofu is good for soups and smoothies, as it has a much softer texture. I like to marinate my extra firm tofu up to a day ahead of time (use your favorite seasoning and a tsp of oil). If it is your first time using tofu and you are worried about your family liking it, then fry it in a little oil and season it before serving it alongside something they enjoy. 

Here are some of our favorite recipes that work well with non-meat protein sources.

Frittata– Quick and easy weekend breakfast, or we have even been known to have it for a weeknight dinner!

Teriyaki Rice Bowl– Substitute tofu for the protein here for a truly Asian-inspired dish.

Sausage and Vegetable Skillet– Try substituting beans for sausage here, just skip the second step and add beans in with the vegetables.

Black Bean Burgers – Kids love to help form the patties!
Now more than ever it is important to rely on each other and be adaptable. When you are planning your week, stick to recipes that you feel comfortable using different vegetables and protein sources for. AnswerLine is always available if you have any questions regarding substitutions 1-800-262-3804 (9 am-12 pm and 1-4 pm CST). We are all in this together.

Written by Kathryn Standing, Nutrition Program Student Assistant

White Bean Dip

Our May recipe of the month is White Bean Dip. Last month, our recipe was Spicy Tuna Salad and, along with that recipe, I shared about using shelf stable sources of protein. I keep coming back to this topic as I see less meat available during my (on-line) grocery trips. 

As the weather warms up, my family likes to eat simple meals so we can get back outside and play. Our White Bean Dip served with crackers and vegetable slices makes a quick and tasty lunch alongside some slices of cheese and fruit.  Here are some other ideas for quick meals that use beans as a shelf stable protein:

The best thing about all of these recipes is that you can make them when you have a little free time and then they are ready to go whenever you need them. 

Enjoy!

white bean dip
Justine Hoover

Justine Hoover

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

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A Look Through Gale’s Kitchen

Hi, my name is Gale and I am a nutrition educator with Iowa State University Extension and Outreach. I got inspired by Katy’s kitchen plans to do a little organizing myself.  I don’t have a family to cook for, which means I should be more organized, right?  Not at all.  As I was looking through my kitchen, I found out that my bad habits include:

  • Buying condiments and other ingredients, but not having a plan to use them.  I have five different kinds of mustard and two different types of pesto – what’s up with that?
  • Forgetting the fresh produce I already have. It gets buried in the bin below the newer fruits and veggies I buy.
  • Putting the groceries I just bought in front of the older ones. Just like the produce, I lose sight of foods like rice and dried beans in the pantry.
  • Finding interesting recipes I want to try, but setting the recipe aside with a stack of others.

Since I have been home-bound, I am trying to get better about using up what I have on hand.  That way I can avoid trips to the store.  So…

  • I am putting those condiments to good use.  What does Thai curry sauce taste like on frozen broccoli?  Pretty good, it turns out.
  • I am making one of my favorite Spend Smart. Eat Smart recipes, Easy Quiche. This is a versatile recipe, so I can toss in any fresh veggies that are in my refrigerator. 
  • I am using the slow cooker method of preparing dried beans and making chili with them.  I do not need to buy chili seasoning because, when I searched through my kitchen, I found out that I already have all the spices I need. 
  • I am trying to create meals from what I have on hand instead of relying on a recipe.   Things like canned chickpeas, frozen vegetables, brown rice, cream cheese, and dried peas and beans. Hey, I think I just invented dinner!

Have you gotten creative with the foods you have in your kitchen recently?  If so, please share your ideas with us!

Easy Quiche

Gale Francione is a program assistant with the Buy. Eat. Live Healthy nutrition program in Scott County.  She loves concocting dinner, especially with left-overs so they become something totally new.

What’s Cooking in Jody’s Kitchen? Part 2

On Monday I shared that my family’s list of favorite meals has been helpful for meal planning while we are spending our days at home. Today I’ll share some of our favorites that I’m planning to make. Normally, we are on the go and I plan meals for specific days based on how much time I will have to cook. Now that we are just home, I have a list of recipes that I can make and I choose in the afternoon what we will have for supper. If I am cooking then I get to pick! Mom’s prerogative! For breakfast and lunch, we are keeping it simple. If you would like some snack ideas, check out my blog on snacking

Here are some of our favorite meals:

Lentil Tacos
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 Cooking in Jody’s Kitchen?

Last week Katy kicked off our series of sharing how the members of our Spend Smart. Eat Smart. Team are meal planning and cooking during the current pandemic. This week I’ll share what I’m cooking in my kitchen!

I’m currently working from home while also trying to do a little homeschooling with my 10 year old son and 6 year old daughter. Never a dull moment! My husband is in law enforcement so he is still going to work during the day.

When I first learned that I was going to be working from home and my kids would be home with me, I started working on a schedule and thinking about my meal plan. I have to admit though, we didn’t even follow the schedule on the first day. I quickly realized we were going to need to be flexible based on my work commitments. The one part of that schedule that has stuck is when we eat. This helps my kids know when the next meal or snack is coming so I’m not constantly asked if they can have a snack or when we are going to eat. This is also a nice sense of normalcy for them as meals and snacks at school happened on a schedule.

Something that has been helpful for meal planning during this time is a list I keep of my family’s favorit meals. I created this a while ago and have it hanging on a board in my kitchen. I look through it to see what meals use items that I can keep on hand or are easy to adapt. For example, tacos is one of our favorite meals. And I like that they are simple to make! I have a few packets of taco seasoning on hand (and I know I can make some homemade taco seasoning as well)). I’ve bought some extra hamburger and shredded cheese to put in the freezer and I have a couple packets of taco shells in my pantry. I almost always have salsa and sour cream in the refrigerator because we use them frequently. We also like to have spinach leaves with our tacos but if we haven’t been to the store recently and don’t have any, we just go without.

To help with meal planning during this time, I’d recommend making a list of your family’s favorite meals. I find it helps meal planning go quicker and I’m not spending as much time trying to think about what we should have. Sometimes we have to adapt the recipe based on what’s available but are still getting to enjoy foods we like. 

Family Favorite Meals
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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A Glimpse into Katy’s Kitchen – Part 2

On Monday, I shared a few tips on how to better organize your kitchen space. I spent some time using those tips to organize my kitchen and now that it is back to being user-friendly, I want to share what meal planning looks like for my family. With my husband working from home, I find that I need to be a little bit more creative when it comes to planning our weekly meals. 

One of my top goals when meal planning is to ensure that we have a variety of options to choose from each day. Now that we are eating all our meals at home and limiting takeout and restaurant visits, I don’t want to get burned out eating the same meals too often. To help with this, I choose 2-3 new recipes to make each week with the hope that they will become new family favorites to rotate into my weekly plans. Three new recipes that we tried this week (and loved!) included: Stuffed Peppers, Vegetable Quesadillas, and Spicy Tuna Salad.

My next priority when writing down my plan is to limit food waste by using the ingredients I already have in the house. Luckily, the steps I take to limit food waste also help me shop less frequently. I use the Five Day Meal Planner as a guide to creating my weekly meal planning sheet. I look for recipes that use the ingredients I have and some that use similar ingredients for the week to simplify my shopping list. I also plan how we will incorporate fresh fruits and vegetables into meals and snacks so I am certain they will be used before they spoil.  

Below is an example of what my meal planning typically looks like each week. Instead of committing to making recipes on specific days, I like giving my family the option to choose from a variety of meals and snacks. Once that meal has been made for the week, we simply cross it off and continue choosing from the other options throughout the week. Doing this keeps me organized and makes it easier to decide what to make each day. 

There is no right or wrong way to make your family’s meal plan- find what works for you! We hope that over the course of this series you will learn some new meal planning tips and find new recipes to try at home. 

Cheers to planning out your meals this week!

Katy Moscoso

Katy Moscoso

Katy Moscoso is a Program Specialist with Iowa State University Extension and Outreach. As a new mom she is always on the lookout for easy, healthy recipes to prepare for her family.

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