Vegetable Quesadillas

Would you like to know what my family’s favorite recipe is to make when we are short on time? It is our September recipe of the month, Vegetable Quesadillas. I can get this recipe on the table in 15 minutes or less, and I think you can too.

I keep this recipe in my back pocket for times when I feel rushed to get a meal on the table or when my children need to eat – NOW! I do not usually put this recipe on my meal plan for the week, but I do try to keep the first three ingredients (tortillas, cheese, and beans) on hand. For the vegetables, I use whatever I have in the refrigerator or freezer like chopped onion, chopped pepper, or frozen corn. You can cook the vegetables first or put them in raw.

If you have never made quesadillas before, this is the perfect recipe to learn how. You heat your skillet over medium heat and place the tortilla in the skillet. Put the cheese, beans, and vegetables on half of the tortilla. Then fold the empty half of the tortilla over, like closing a book. Cook the quesadilla for a couple of minutes, flip it, then cook a couple minutes more. You want the tortilla lightly browned and the cheese melty.

My children eat these plain, my husband and I top them with salsa. You can get creative and top these with avocado, tomato, sour cream, a squeeze of lime juice, or whatever sounds good to you.

Enjoy!

Justine Hoover

Justine Hoover

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

More Posts - Website

Versatile Veggie

Zucchini is one of my favorite vegetables because of how versatile it is. You can use this inexpensive summer squash in several ways when cooking and baking. I didn’t appreciate zucchini as much as a child, but now that I do most of the cooking at my house, I love how easy it is to transform this veggie to meet everyone’s needs! Below are a few of my favorite ways to use this tasty green veggie. 

  • Sauté– I love to sauté diced or chopped zucchini in a little bit of olive oil with spices and other summer squash or tomatoes. It is a quick, tasty side dish that everyone enjoys! I also like using sautéed zucchini in recipes like Zucchini Hummus Wraps and Vegetable Quesadillas.
  • Bake– I like to add shredded zucchini to meatloaf, muffins and cakes. One of my favorite muffin recipes is the Chocolate Chip and Zucchini Muffins from Spend Smart. Eat Smart. My family also likes to have sliced zucchini baked in the oven with parmesan cheese for a crunchy snack.
  • Grill– As mentioned in a previous blog, we LOVE to grill at our house. We like to cut the zucchini in half lengthwise and cook it on the grill with a drizzle of olive oil and a blend of spices. I use leftover grilled zucchini in pasta and on grilled cheese sandwiches. 
  • Steam– If I want to have a lighter pasta, I make zucchini noodles with a cheap spiralizer I purchased several years ago at a home goods store. The noodles can be steamed and used as an alternative to heavy pasta dishes. When our daughter was a baby, I would steam zucchini to make baby food since it was inexpensive.

One of my favorite things about using zucchini in a recipe or as a side dish is that zucchini does not take long to prepare or cook. I love how zucchini takes on the flavor of what you cook it with, making it easy to prepare in a variety of ways. Watch the video for some additional tips on how to prepare this versatile summer veggie. Grab a zucchini next time you pick out produce- you won’t be disappointed!

Cheers to trying a new zucchini recipe 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.

More Posts

Green Beans Three Ways

This week our blog is in video form. We have amazing produce right now in Iowa and I am making the most of it at my house. Green beans are one of my favorite summer vegetables. My dad grows them in his garden and I love to pick them up at the farmers market and grocery store. You do not need a recipe to prepare green beans. If you get familiar with a few different methods for cooking them, then you can get creative with the seasonings you like best. Check out the video below to see three different methods for preparing fresh green beans by steaming in the microwave, roasting in the oven and boiling on the stove.

All of the methods start with green beans that have been rinsed and trimmed.

Microwave on high power for 4 minutes in a microwave safe dish with a lid and some water (2 tablespoons of water per cup of beans). Check for doneness. Stir and cook for 1-2 more minutes if needed.

Roast beans with some olive oil and seasoning in a 400 degree preheated oven for 15-20 minutes on a foil-lined baking sheet. Beans will be crisp tender at 15 minutes. For darker more blistered beans, leave them in the oven for 5 more minutes.

Boil on the stove top for 4-6 minutes. Simply bring a pot of water to a rapid boil, add beans and stir occasionally until they reach the doneness that you prefer. Season with your favorite spices.

Enjoy!
Christine

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.

More Posts

Roasted Broccoli

Our June recipe of the month is Roasted Broccoli. Broccoli is in season right now, so that means it may be ready to eat from your garden, available at your local farmers market, and less expensive at the grocery store. If you are interested in learning more about seasonal vegetables, check out this Fresh Vegetable Guide. An important thing to remember when buying broccoli is that it is less expensive to buy broccoli in a bunch rather than pre-cut. 

This recipe is a great way for my family to eat up the broccoli that is available right now. In my home, there are two different types of children – those who like their vegetables cooked and those who like them raw. When I have fresh broccoli on hand, I cut it all up then I leave some raw and roast the rest of it. This makes everyone happy. 

To make this recipe, cut up your broccoli. If you are new to cutting up broccoli, check out this quick video for some pointers. Next, coat the broccoli with oil, salt, and pepper. Finally, bake the broccoli for about 15 minutes. If you have never roasted broccoli before, give this recipe a try, I think you will like it.

Enjoy!

Roasted Broccoli
Justine Hoover

Justine Hoover

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

More Posts - Website

Chopped!

Last July I wrote a blog about challenging myself to eat vegetables at breakfast to help me get more veggies in my day. I have to admit, I’ve not done very well at keeping up with that challenge. However, I’m still being mindful of how I can eat more vegetables throughout the day and during meal time. One item I have started buying at the grocery store is chopped salad kits that seem to be the current trend. Even though there have been salad kits around for quite a while, I have never gotten into the habit of buying them. I gave the chopped salad kits a try and it turns out I really like them! Here are a few reasons why:

  1. The different kits include nutrient dense leafy greens like red and green cabbage, kale, Brussel sprouts, romaine and green leaf lettuce. A lot of them also include green onion and carrots.
  2. There are many different flavors to choose from. So far I’ve enjoyed Chipotle and Cheddar, BBQ Ranch, Pomegranate, and Thai. 
  3. I can enjoy the salads without having to buy a bunch of different ingredients in full-size packages. This can help reduce food waste because we easily eat all of the salad before it goes bad. Sometimes if we have a larger amount of leafy greens, some go bad before we get to them.
  4. They are easy to mix together and add as a side dish to a meal.
  5. And maybe the biggest reason I like them is because my 10 year old son, who doesn’t like many vegetables, will eat them!

As much as I like them, there are a few things that I see as downsides.

  1. They can be expensive. At regular price they can cost between $3.50 and 4.00. And this is for national or store brands. Each bag has about 3 ½ 1 cup servings. Therefore, I buy them when they are on sale. Recently, a national brand was on sale at one of the stores I shop at for $1.88 so I bought 3 of them. My co—worker mentioned that she has gotten them for $1.00 when they are almost to their ‘best if used by’ date. 
  2. There are three different plastic bags with ingredients. There is the large bag with the salad and then two smaller bags; one with the dressing and one with the toppings. Therefore, I try to reduce my use of plastic bags by bringing reusable grocery shopping bags and a reusable produce bag. 

If you have a goal of eating more vegetables, you might try one of the chopped salad kits as a side dish at an upcoming meal. If you would rather make your own salad, we have many recipes on our website.

plate of Salad isolated on white
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.

More Posts

All Forms Fit!

Last week Christine shared some tips for storing produce so you can enjoy it before it spoils. One of the tips was to mix up the form of fruits and veggies that you use. As she mentioned, all forms can be part of a healthy eating pattern. Using different forms of produce in my meal plans helps my family and I eat the recommended amounts of fruits and vegetables while still staying within my budget and the amount of time I have to spend in the kitchen.

Here are some questions I ask myself when I’m deciding which form to buy.

  • Is the produce in season? I buy fresh produce when it’s in season. It costs less and is likely to be at it’s peak flavor. When it’s not in season, I don’t buy it or I buy it frozen or canned. You can freeze extra produce if time and space allow for use at a later time. For more information on freezing produce, check out this handout.
  • How will I use the produce? For example, if I’ll use tomatoes in a soup or stew, I’ll most often choose canned tomatoes. However, if I’m using the tomatoes in a salad, fresh tomatoes are probably a better choice.
  • How much waste is there? If I buy fresh broccoli, I’ll pay for the entire weight, even though my recipe might only call for florets. In this case, I may choose the frozen broccoli florets.
  • How much time will it save me overall? In addition to the cooking time, I also think about the preparation and clean-up time. When I’m short on time during the week, I plan meals that use produce that takes little time to prepare. For me, this means I use more frozen and canned options on weeknights.

Here are some of the different forms of fruits and vegetables that my family enjoys for our meals and snacks. 

Fresh: baby carrots, bell peppers, snap peas, spinach, lettuce, tomatoes, apples, bananas, oranges, pears, grapes, peaches, blueberries, strawberries, and raspberries

Frozen: peas, corn, carrots, broccoli, stir fry vegetables, mixed vegetables, blueberries, and mixed berries

Canned: black beans, tomatoes, green beans, pineapple, mandarin oranges, and applesauce

Dried: raisins and cranberries

Juice: 100% orange juice
For more information, watch our video on How to Get the Best Deal on Fruits and Vegetables.

Tomato
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.

More Posts

Fruit and Veggie Staying Power

After I have spent time and money buying groceries, the last thing I want to happen is food going in the trash. I try my best to prevent it through planning meals and snacks that I know will lead to all of my perishable food getting used before it spoils. Even with a solid meal plan for the week, it is important to store fruits and vegetables in the best way to maximize their shelf life. Here are some tips to avoid the dreaded fuzzy fruit or slimy lettuce in your fridge!

  1. Store all cut or peeled fruit and vegetables in the refrigerator. Prioritize eating these soon after they are cut.
  2. Mix up your fruit and veggie forms. Frozen and canned vegetables are healthy choices that fit well into many meals. When choosing canned fruits, choose items that are not canned in heavy syrup, which adds a lot of sugar to the fruit. Many canned vegetables are now available in reduced sodium varieties as well.
  3. Store food in the right place. Some go straight to the fridge; some need time on the counter before refrigeration and some can be stored at room temperature for multiple weeks. This one-page document outlines where different types of fruits and veggies should be stored. 
  4. There are products like bags and containers on the market that claim to extend produce shelf life. You may choose to use these, but the tips above will go a long way to preventing fruit and veggie waste without having to buy anything special.

Enjoy making half your plate fruits and veggies without wasting food or money!

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.

More Posts

Four Layer Supper

Our March recipe of the month is an old favorite here in Iowa. Four Layer Supper is a casserole that has been a staple recipe here for many years. The name says it all, this recipe is a casserole made up of four layers – potatoes, green beans, ground beef and onions, and cheese.

Over the years, we have learned from this recipe and made some updates. These updates make the recipe easier, more nutritious, and less expensive.

  • To save time, prick the potatoes with a fork and microwave them for 5 minutes before cutting them up. This will reduce the baking time by 15-20 minutes.
  • To add nutrition to this recipe, substitute sweet potatoes for all or some of the white potatoes. Sweet potatoes boost the fiber and vitamin A in this recipe.
  • To save money on this recipe, check your grocery ads and substitute a less expensive meat for the ground beef. This could even be leftover cooked meat from a previous meal.

Enjoy!

Justine Hoover

Justine Hoover

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

More Posts - Website

Stay Hydrated – Eat Your Fruits and Vegetables

Written by Kathryn Standing

Student Assistant, ISU Dietetics

 

Summer in Iowa always makes me think of trucks selling produce by the side of the road. They showcase fresh corn, tomatoes, cucumbers, cantaloupe, strawberries, and more. The grocery store produce department seems to be much more colorful, as a variety of fresh fruits and vegetables are in season. I never have a hard time finding vegetables and fruits that look appetizing in the summertime. An added benefit to loading up on vegetables and fruit in the summer: their water content.

It is recommended to consume the equivalent of 9-16 (8 ounce) glasses of water a day (depending on age, gender, and activity level) to stay hydrated. This can come from both beverages and foods. Fruits and vegetables are an important part of a healthy diet providing fiber, vitamins and minerals. Fruits and vegetables are also high in water content. This means eating a lot of fruits and vegetables reduces the amount you need to drink from water and other beverages. Food on average contributes 20% of your hydration needs. Most foods have some water content and therefore contribute slightly to your daily hydration needs. Other foods, such as oatmeal and soup, contain a lot of water and are good sources of hydration. Below is a list of some fruits and vegetables with high water content. While other produce provides hydration, these are some of the most common.

Food  Serving Size Amount of water as percentage of food weight  
 Lettuce, green leaf, shredded   1 cup  95%
 Celery, raw  1 medium stalk    95%
 Tomato, raw  1/2 cup  94%
 Grapefruit, white  ½ medium  91%
 Watermelon chunks  1 cup  91%
 Broccoli, raw, chopped  ½ cup  89%
 Carrot, raw, strips  ½ cup  88%
 Apple, with skin  1 medium  86%

Source: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Edition

It’s a good idea to eat water-rich foods and drink fluids at every meal to help you to stay hydrated.

Summer Bounty Salad

We have a new video for you! It is Summer Bounty Salad – a recipe that is easy, delicious, and perfect for this time of year. I do not want to spoil the video for you, so I am not going to tell you how to make this recipe. However, I suggest you go find your favorite summer vegetables and your favorite salad dressing because you are going to want them for this recipe.

Enjoy!

 

 

Justine Hoover

Justine Hoover

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

More Posts - Website

Join Our Mailing List

Enter your email address:

Categories

Recent Posts

Posts from the Past