Spice it up!

When creating recipes for Spend Smart. Eat Smart. three things we keep in mind are the flavor, the cost, and the nutrition content. We want our recipes to taste good, provide good nutrition, and be relatively low cost to make. To determine if our recipes provide good nutrition, each recipe must meet our nutrition guidelines. One guideline we pay particular attention to is sodium. The sodium level in our recipes needs to be low to moderate. The limit varies depending on if the recipe is for a:

  • casserole style dish – 700 mg or below per serving
  • entrée – 400 mg or below per serving
  • side dish or snack – 200 mg or below per serving

The Dietary Guidelines for Americans recommend we consume less than 2,300 mg of sodium per day and move toward an ideal limit of no more than 1,500 mg per day for most adults. However, on average, Americans eat more than 3,400 mg of sodium each day.

In order to meet our sodium guidelines, we use various spices to add flavor to our Spend Smart. Eat Smart. recipes so less salt is needed. The spices we most often use include black pepper, garlic powder, cinnamon, cumin, chili powder, and Italian seasoning blend. If you want to keep just a few spices on hand, these would be good ones to start with.  

Here are a few tips to keep in mind when using spices:

  • Use them with care, especially if you are not familiar with their flavor. You can always add more spices, but you can’t take them away so start with a small amount.
  • For chilled foods, such as salads or dips, add seasonings several hours ahead so flavors can blend.
  • Store spices in tightly covered containers in a cool, dry, dark place (not the refrigerator). Avoid placing spices above the stove since heat can destroy the flavor.

Next week Christine will share some tips on buying spices and making your own seasoning blends.

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 Brand New Look for Spend Smart. Eat Smart.

sses1-web-new-lookOver 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!

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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