Pantry Staples, Amazing Dishes: Healthy Meals on a Budget!

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Making healthy meals with food from food pantries might seem hard, but there are lots of tasty meals you can make! Common foods found in food pantries include peanut butter, canned soup, canned fruit, canned vegetables, canned stew, canned fish, canned beans, pasta, and rice. Here are some meals you can make with these ingredients:

  • Vegetarian Chili—Use canned beans, canned stew, and canned vegetables to make a healthy dinner.
  • Spicy Tuna Salad—Mix canned tuna, canned vegetables, and some seasoning for an easy lunch or dinner.
  • Black Bean Burgers—Combine canned beans, canned vegetables, and seasoning to make delicious burgers.
  • Fish and Noodle Skillet—Use canned fish, pasta, and canned vegetables for a tasty dinner.

These meal ideas come from Iowa State’s Spend Smart. Eat Smart. website, spendsmart.extension.iastate.edu. You can find more recipes using pantry staples there!

Jars of food, cans of food, dry beans and pasta

Sources: Feeding America, go.iastate.edu/TP6CCN and Spend Smart. Eat Smart., spendsmart.extension.iastate.edu

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Split Pea Soup

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Bowl of soup with fruit, crackers, and rolls

Serving Size: 1 1/2 cups | Serves: 8

Ingredients:

  • 4 cups low sodium chicken broth
  • 6 cups water
  • 1 pound split peas, rinsed
  • 1/2 cup brown rice
  • 1/2 teaspoon ground black pepper
  • 1 cup celery, chopped
  • 1 cup carrots, sliced
  • 1 cup onion, chopped
  • 1 cup ham, cubed

Directions:

  1. Stir chicken broth, water, split peas, rice, and ground black pepper together in a large pot. Bring to a boil. Reduce heat to low. Simmer, covered, for 30 minutes.
  2. Add celery, carrots, and onion to soup. Simmer, covered, for 30 minutes or until peas and vegetables are tender.
  3. Stir in ham. Heat 5 minutes.

Tip: This soup freezes well.

Nutrition information per serving:
300 calories, 3g total fat, 0.5g saturated fat, 0g trans fat, 15mg cholesterol, 300mg sodium, 49g total carbohydrate, 16g fiber, 7g sugar, 19g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Peas Please

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Bowl of peas

Green peas grow inside pods and are sweet and starchy. They belong to the legume food group. Despite their small size, they pack in a lot of protein, fiber, and essential vitamins and minerals. A 1/2 cup serving of green peas has 70 calories, 4 grams of protein, 12 grams of carbohydrates, and 4 grams of fiber.

Health Benefits of Peas

  • Weight Management—Peas are low in calories and high in protein and fiber, helping you feel full longer.
  • Blood Sugar Control—With a low glycemic index, peas have little impact on blood sugar levels. The fiber content helps slow down glucose absorption, making them a great choice for those with insulin resistance or type 2 diabetes.
  • Blood Pressure—Potassium in peas helps relax artery walls and offsets the effects of sodium, helping to lower blood pressure.
  • Eye Health—Lutein and zeaxanthin, found in peas, promote eye health and may reduce the risk of age-related macular degeneration and cataracts.

Source: WebMD, go.iastate.edu/PFHCME

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Handle with Care: Fruits and Vegetables

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Strawberries drying on paper towels

Excess moisture can cause most fruits and veggies to spoil prematurely. Avoid prewashing leafy greens and berries, but if you must, make sure the produce is dried thoroughly before storing. Wrap dried leaves in a clean towel to absorb excess moisture and store in a plastic bag in the fridge. Make sure berries are dried thoroughly before storing in the fridge in an air-tight container. It’s helpful to give berries space by using flat containers with abundant surface area. Storing cut vegetables, like carrots, celery, and potatoes, in water can help prolong their freshness.

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Update on Food Allergies

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The number of people with food allergies is increasing, and the number of foods to which people are allergic is also growing. In the United States, nearly 4% of people have a food allergy. In 2021, the FASTER (Food, Allergy Safety, Treatment, Education, and Research) Act was signed into law, making sesame the ninth major food allergen in the United States. The most common food allergies in children are allergies to peanuts, milk, shellfish, and tree nuts. The most common food allergies in adults are allergies to shellfish, milk, peanuts, and tree nuts. An antibody drug, Xolair, is a drug that can help reduce allergic reactions to multiple foods. Also, Peanut Allergen Powder is the first oral immunotherapy drug for treating children ages 4–17 with a confirmed peanut allergy.

Common allergens like eggs, nuts, milk
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Mushroom Quinoa

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Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 1 cup uncooked quinoa
  • 1 tablespoon oil (canola, olive, or vegetable)
  • 1 package (8 ounces) fresh sliced mushrooms
  • 1 onion, diced (about one cup)
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried herb (basil, oregano, thyme)
  • 1/8 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • Optional: shredded cheese (mozzarella, parmesan, Swiss)

Directions:

  1. Cook quinoa according to package directions. Reserve 1 1/2 cups for this recipe. Store remaining quinoa for use in another recipe.
  2. Heat oil in a skillet over medium-high heat. Add mushrooms, onion, garlic, dried herb, ground black pepper, and salt. Cook 6 minutes, until mushrooms and onions are tender, stirring often.
  3. Stir reserved 1 1/2 cups quinoa into a skillet of cooked vegetables.
  4. Top with shredded cheese, if desired.

Nutrition information per serving:
100 calories, 3.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 105mg sodium, 14g total carbohydrate, 2g fiber, 2g sugar, 4g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website.
For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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The Link between Sleep and Obesity

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Man sleeping

It’s obvious that sleep is important to everyday health, but did you know that it also plays a role in managing weight? Sleep deprivation has long been linked to an increased risk of becoming overweight. Researchers have found that getting less than seven hours of sleep results in weight changes and may lead to weight gain, either by increasing food intake or decreasing energy burned. The effects of lack of sleep can be a hormone imbalance in your body that promotes overeating and weight gain. Leptin and ghrelin are hormones that regulate appetite. When you are not getting enough sleep, the production of these hormones is altered to create increased feelings of hunger. Researchers suggest that obesity may change metabolism and/or sleep-wake cycles in such a way that causes sleep quality to deteriorate.

How to get a good night of sleep:

  1. Stick to a sleep schedule to always get the sleep you need.
  2. Create a restful environment—a cool, dark, quiet setting is best.
  3. Limit daytime naps to 30 minutes or less.
  4. Include physical activity in your day—regular activity can promote better sleep.
  5. Manage worries and stress by jotting down concerns before bed.
  6. Avoid things that stimulate your brain, such as screen time, at least 30 minutes before bed.
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Parkinson’s Disease Awareness

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Two older people holding hands

April is Parkinson’s Disease Awareness month. Around 1 million Americans and 10 million people worldwide have Parkinson’s Disease (PD), with that number increasing each year.

Parkinson’s Disease happens when cells of the central nervous system stop working or die, and it gets worse with time. Some common symptoms include tremors (shaking) while at rest, slowness of movement, stiffness, balance problems, and difficulty walking. Other lesser-known symptoms can include depression, bladder control problems, sleeping problems, and slower thinking.

Scientists believe a combination of factors causes PD, but the primary risk factor for PD is age. There is no cure for PD, but medication can help treat the symptoms. Exercise (such as walking, biking, and boxing) and music therapy can also help to manage the symptoms of PD.

Sources:
A Journey Through Parkinson’s Disease, go.iastate.edu/0CP60Z
NIH.gov, go.iastate.edu/R5BEKT
American Parkinson Disease Association, go.iastate.edu/B419CL
Parkinson’s Foundation, go.iastate.edu/BKERQJ

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Try a Vegetable Dip!

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Veggie tray with dip

This recipe is easy to prepare if you need a quick and healthy appetizer for your family or to bring to a spring or summer party!

This vegetable dip is a great appetizer with a healthier twist, as it uses Greek yogurt as the base instead of mayonnaise and sour cream. It is easy to double or triple to serve more! You can easily prepare vegetables of your choice to serve with the dip or purchase premade trays available in many grocery stores.

Here are some extra tips:

  • If you want to try fresh parsley instead of dried parsley flakes, substitute 1–2 tablespoons of fresh parsley in the recipe.
  • Use the dip as a spread for a sandwich or wrap.
  • Use the dip with the Spend Smart. Eat Smart. recipe for Baked Tortilla Chips.

ISU Extension and Outreach’s Spend Smart. Eat Smart. website aims to provide a variety of ways to help with wellness and making healthy choices. Find recipes, ways to save money on groceries, how to choose and prepare fruits and vegetables, and so much more.

Check out the recipe here and enjoy the start of spring!

Vegetable Dip

Serving Size: 1 Tablespoon | Serves: 20

Ingredients:

  • 2 containers (5.3 ounces) plain Greek yogurt
  • 1 green onion, thinly sliced
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon garlic powder

Directions:

  1. Stir all ingredients together.
  2. Store in airtight container in the refrigerator overnight.
  3. Serve with washed and prepared fresh vegetables.

Nutrition information per serving:
10 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 65mg sodium, 1g total carbohydrate, 0g fiber, 0g sugar, 1g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website.
For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Move More Month

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Did you know that April is Move More Month? It’s a campaign by the American Heart Association to encourage more physical activity. As we spend more time sitting, moving is more important than ever! With warmer weather and longer days, now is a great time to add movement to your routine. Adults need 150 minutes of moderate exercise each week, according to the current Physical Activity Guidelines for Americans. Activity can be broken up into shorter sessions each day. Exercise has many benefits, like improving energy, mood, and sleep, as well as reducing anxiety.

Exercise equipment

Walking is an easy, low-cost way to get active, and National Walking Day is on April 2, 2025! Never underestimate the possibilities of walking, as it can be done from almost anywhere! Here are some easy ways to add steps: walk during lunch, take the stairs, park further away, walk the dog longer, or walk while talking on the phone.

Walking has many benefits including better strength, circulation, and balance. It can also boost your mood and be a fun activity with others!

Sources:
CDC, go.iastate.edu/QEZKEL
American Heart Association, go.iastate.edu/XBP5UI
Iowa State University Extension and Outreach, go.iastate.edu/Z3ANY9

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