Chicken and Rice Soup

Welcome to the last month of 2020 and the last recipe of the month for this year – Chicken and Rice Soup. When we start working on these recipes several years in advance, we never know what might be going on when the recipe is finally published. This recipe turned out to be very timely – just as 2020 has been a struggle for so many of us, this recipe was a struggle to get published.

This recipe started as a vague idea. My husband prefers chicken and rice soup to chicken noodle soup, so that seemed like a good place to start. Once this recipe began to take shape, it started having problems right away. I had trouble getting it to meet our nutrition guidelines, the cooking time was not working out right, and it kept coming out too thick or too thin. On top of that, my family was getting very tired of eating chicken and rice soup. Once I got to the point of scrapping the whole recipe, my colleague Julie stepped in and volunteered to start testing the recipe with her family. Between Julie and I (and our very patient families) we finally made this recipe work.

Now that I am a few years removed from the struggle of this recipe, I can tell you all of the things I love about it:

  • It cooks in the slow cooker or the stove top. You can choose the method that works best for you.
  • It is an entire meal in one bowl. It is filled with vegetables, whole grains, and protein.
  • It freezes well. I have some of this soup in my freezer right now so that I can warm it up for lunch on a cold day.
  • It tastes really good. This is the most important thing, in my opinion.

I hope you give this recipe a try as we finish out 2020.

Enjoy!

Justine Hoover

Justine Hoover

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

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Fall Favorites

Fall has always been my favorite season. I love watching the leaves change color, being able to swap out my shorts for cozy knit sweaters and taking in all the fun fall activities. 

One of my family’s favorite activities is going to the orchard. Our two-year-old loves picking apples for us to bring home which means I need a variety of fall recipes to make sure the apples we pick don’t go to waste. Apple Cinnamon Bread, Hurry Up Baked Apples and Homemade Applesauce are some of our go-to recipes for apples. I love the aroma of cinnamon and cooked apples throughout our home during this time of year.

After visiting the orchard, I love coming home and warming up with a comforting meal. As the weather begins to shift and the air becomes crisper, I find myself reaching for more soup and slow cooker recipes. Below are a few of our favorite recipes to make after our visits to the orchard. Add some warm bread on the side for a nice, hearty meal.

After enjoying your favorite fall activity, try one of my family’s go-to fall recipes to bring you some extra comfort and warmth during this season.

Happy fall!

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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More Onions?

Do you ever wonder why so many of our recipes here at Spend Smart. Eat Smart. have onions in them? Just last week I shared our August recipe of the month, Cool Cucumber Salad, which is another recipe with onions in it. Below I share my top three reasons for including onions in recipes and my top three onion-containing recipes.

I include onions in recipes because:

  1. Onions add flavor. Cooked or raw, onions add flavor to recipes without adding salt or special ingredients.
  2. Onions are inexpensive and available year-round. Since they are easy to store, onions can be found at a reasonable price any time of year.
  3. Onions freeze well. I do not enjoy the tears that come with chopping onions, but I do like that I can chop a large amount of onions at one time and store them in the freezer. Then, when I need onions for a recipe, I just reach into my freezer and dump in some onions.

My favorite onion recipes are:

  1. Chicken Fajitas – I love onions and peppers cooked together in a skillet.
  2. Chicken and Rice Soup – This is a recipe where I rely on my frozen, chopped onions.
  3. Cowboy Caviar – The flavor and crunch of a fresh onion is a perfect complement to the milder beans and corn in this recipe.

Here at Spend Smart. Eat Smart. we think onions are a pretty great vegetable and we encourage you to try using one in your cooking this week. If you would like to know more about how to chop an onion, check out the short video above.

Enjoy!

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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Jody’s Top Picks

Last week Justine started our series on our favorite Spend Smart. Eat Smart. recipes. Today I’m excited to share a few of my family’s favorites. I have to admit, it took me a bit to decide which ones I wanted to share. I have a number of them saved under My Recipes on the Spend Smart. Eat Smart. app. To save a recipe, just find it in the app and click the heart icon near the top. It will be saved in your My Recipes list for easy access. Here are just a few of my top picks.

Main dish: Tamale Pie– This one wasn’t hard for me to choose as my favorite. I tell everyone about this recipe and make it often. It is easy to make and has great flavor. The leftovers (if there are any) are good too! 

Salad: Chicken Salad-I often make this using canned chicken so it comes together quickly. It’s good for a quick lunch or supper.

Soups: Mexican Chicken Soup– My family eats a lot of soup and this one is a favorite. The ingredients are ones that I can keep on hand, so I can make it if I need a last minute meal. 

Desserts: Peanut Butter Balls-My 6-year-old daughter LOVES these. She asks to make them weekly. I like to make a larger batch and freeze them. We eat them for dessert and as snacks. 

Snacks: Berry and Greens Smoothies-I make a batch of these to freeze and we eat them for breakfast. I like to take one to work with me and have for a mid-morning snack. 

If you haven’t already downloaded the Spend Smart. Eat Smart. app, do it today and start creating your list of favorites!

Peanut butter balls
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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Soup’s on!

Soup is a favorite meal in my house during the fall or winter. Well, for my husband, soup is a favorite all year round! I enjoy making soup since there are so many different combinations and nearly all of them are a one-pot meal! I also like that I can make many of them in the slow cooker. This allows me to start them before heading to work and supper is ready when I get home.

Of the different soups I make, chili gets a high rating from my family so I thought I’d share some of our chili recipes from Spend Smart. Eat Smart. 

  • 10 Minute Chili: This is a very basic chili recipe that you can make your own by adding different spices, veggies or toppings. It is an easy way to introduce the flavors of chili to children as well. 
  • Vegetarian Chili: This bean and veggie chili is a nice option for a potluck or other occasion where you may not know if there are vegetarians in the group. 
  • Three Can Chili: This chili could not be simpler and it uses products you can keep on hand in your pantry. Depending on your child’s skills and experience in the kitchen, they may be able to make this recipe almost entirely on their own. 
  • Slow Cooker Pork Chili: This is a rich and delicious chili for the slow cooker. It is very tasty leftover as well as fresh from the pot. 

Try one of these soon on a cold winter day!

bowl of chili
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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Autumn Soup

Our October recipe of the month is Autumn Soup and I hope you will like it as much as I do. This soup is thick and creamy and has a balance of sweet and savory flavors that I love. Winter squash is cooked with onions and apples in chicken broth. At the end of the cooking time, the soup is blended smooth and a little cream cheese is added to make the soup extra creamy.

autumn soup

This summer, I grew butternut squash (a type of winter squash) in my garden. This was only the second time I have grown butternut squash. My crop was only a little bit successful – I got four large squash from my plant. We have some friendly deer who like to visit our yard at night and they ate most of the blossoms off my plant.

Since I love butternut squash for this soup as well as our roasted veggie recipe, I will have to buy some more this fall. The farmers market is a great place to find winter squash and the grocery store usually has a good supply too. Once I get stocked up on squash, I am going to make a large batch of this soup and freeze most of it, so it is ready for me to use when I need hot soup on a cold winter day. Enjoy!

Justine Hoover

Justine Hoover

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

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How to Prepare Winter Squash

Fall is my favorite time of year! I grew up on a farm so fall meant harvest time and I loved riding in the combine. Plus both of my kids were born in the fall! Another reason I love this time of year is the food that is in season, butternut squash, sweet potatoes, pumpkin, apples, and pears! I enjoy cooking and baking with all of these.

butternut squash enchiladas

However, some of these are easier to prepare than others. with a particularly tricky fall vegetable is butternut squash. People tend to shy away from using it because of its hard outer skin. We created our How to Prepare Winter Squash video to help you feel more comfortable breaking them down using a few simple steps. 

Give butternut squash a try using our recipe for Butternut Squash Enchiladas. And next week Justine will share with you a recipe for Autumn Soup that uses butternut squash.

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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Slow Cooker Mexican Chicken Soup

Our November recipe of the month is Slow Cooker Mexican Chicken Soup.  It is perfect for a busy day. All the ingredients go into the slow cooker in the morning, cook on low for 8-10 hours, and you have a delicious soup ready to eat in the evening.

There are some wonderful things I love about this recipe.

  • It is easy to put together. There is no cutting up or chopping needed to get this recipe into the slow cooker.  The chicken just needs to be shredded right before serving this soup.
  • It uses dried beans. Dried beans are tasty, inexpensive, and nutritious.  They take a little longer to cook, so they are perfect for the slow cooker.  Fair warning, the dark color of the black beans changes the outer color of the chicken.
  • It freezes well. This recipe is great to measure out into single serving containers and freeze for lunches.  Or, you can eat half of the soup one night and freeze the other half of the soup for another night.
  • It is great for a party. This soup tastes delicious with different toppings – avocado, crushed tortilla chips, sliced jalapenos, plain Greek yogurt, shredded cheese.  You can serve the soup out of the slow cooker and let your guests add any toppings they would like.

Enjoy!

Justine Hoover

Justine Hoover

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

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Slow Cooker Black Eyed Pea Soup

Slow cooker black eyed pea soupMy family has never had any New Year food traditions. I have been reading up on some New Year food traditions from around the world and everything I read sounded so good that I am thinking I need to start one of these traditions with my family.

If I am going to start a New Year food tradition with my family this year, it is going to have to be simple. So, I think black eyed peas are going to be the new tradition for us. January’s recipe – Slow Cooker Black Eyed Pea Soup – is one of the easiest and tastiest recipes I have ever made. All you need to do is cut up the vegetables, dump all the ingredients in the slow cooker, set it on low, and wait patiently.

Black eyed peas served with greens and cornbread is a New Year food tradition from Southeastern America. Many eat this meal in hopes of good luck and prosperity in the new year. This soup pairs well with cornbread and a side of greens can easily be added for those who want to stick closely with this tradition. Try out this black eyed pea recipe for your New Year meal. Enjoy!

Justine Hoover

Justine Hoover

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

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