- Prepare Semi-homemade Meals. Semi-homemade is a combination of packaged foods and unprocessed foods. For example, you can use frozen stir-fry mix with canned chicken and instant rice. Grab a frozen chicken alfredo dinner and pair it with a salad and a cup of milk.
- Choose Simple Recipes. You can make delicious meals with just 5 ingredients for a quick meal. Benefits of choosing simple recipes include that they are easy, they take less time to prepare, and there is less food waste.
- Cut Recipes in Half. Cutting a large recipe in half is a great way to make cooking and preparation easier. Soups and casseroles are recipes that are easy to cut in half.
- Use Canned and Frozen Food. Choosing canned or frozen food is a quick addition to any meal. Add canned chicken in a chicken salad sandwich or prepare frozen veggies by microwaving them. Canned and frozen food items are budget friendly, provide smaller portions, have a longer shelf life, and reduce food waste, making them just as nutritious as fresh food items.
- Enjoy Leftovers. You can also cook once and enjoy a second meal later. Recipes serving more than two can be easily prepared, divided in half, and frozen to enjoy later. Sloppy Joes is an example of a recipe that freezes well.
Category: nutrition
Slow Cooker Mexican Chicken Soup
Serving Size: 1 1/2 cups | Serves: 8
Ingredients:
- 2 cans (14.5 ounces) diced tomatoes
- 3/4 cup dried black beans, rinsed
- 1 bag (16 ounces) frozen corn, thawed
- 3 cups water
- 1 teaspoon chili powder
- 1/4 teaspoon pepper
- 1 pound chicken breast, thawed
- Optional: baked tortilla chips, chili flakes, chopped cilantro, jalapenos, lime, sliced avocado, salsa, light sour cream, shredded cheese
Directions:
- Add all ingredients to the slow cooker. Cook for 4 to 6 hours on high or for 8 to 10 hours on low.
- Remove chicken right before serving. Shred. Stir chicken back into soup.
- Serve with choice of optional ingredients.
Nutrition information per serving:
210 calories, 3g fat, 1g saturated fat, 0g trans fat, 35mg cholesterol, 270mg sodium, 28g carbohydrates, 6g fiber, 4g 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.
Scrambled Egg Skillet
Serving Size: 1 1/3 cups | Serves: 3
Ingredients:
- 1 tablespoon oil (canola, olive, vegetable)
- 1 1/2 cups yellow or red potato, diced
- 3/4 cup bell pepper, diced
- 1/2 cup onion, diced
- 6 eggs, beaten
- 1/8 teaspoon salt
- 1/4 teaspoon ground black pepper
- Optional: chopped avocado, chopped herbs, hot sauce, ketchup, salsa, shredded cheese, sour cream
Directions:
- Heat oil in a large skillet over medium heat.
- Add potatoes to skillet. Sauté for12 minutes, stirring every 2 to 3 minutes.
- Add peppers and onions. Sauté 4 to 5 minutes or until potatoes are cooked through.
- Reduce heat to medium low. Pour eggs over vegetables. Stir in salt and pepper.
- Gently stir the eggs into the vegetables. Cook and stir until eggs are set and no liquid remains in the pan.
- Top with optional ingredients.
Nutrition information per serving:
200 calories, 1.0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 39g total carbohydrate, 8g fiber, 9g sugar, 12g protein.
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
Slow Cooker Black-eyed Pea Soup
Serving Size: 1 1/2 cups | Serves: 5
Ingredients:
- 1/2 pound dried black-eyed peas
- 2 cups vegetable broth
- 1 cup water
- 6 carrots, chopped
- 2 ribs celery, chopped
- 1 medium onion, chopped
- 1 teaspoon garlic powder
- 1 teaspoon seasoning (basil, dried oregano, rosemary, or sage)
Directions:
- Rinse and sort dry black-eyed peas to remove any dirt or debris.
- Place all the ingredients in the slow cooker and mix.
- Cook on low for 8 hours.
Nutrition information per serving:
200 calories, 1.0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 450mg sodium, 39g total carbohydrate, 8g fiber, 9g sugar, 12g protein.
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
Slow Cooker: Your Best Friend for Plant-based Meals
Slow cookers are popular and an easy dinner option. Slow cooking is exactly what it sounds like—a process of cooking slowly. Using a slow cooker can retain some of the nutrients typically lost when frying or boiling.
Plant-based slow cooker meals focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Plant-based meals are a great way to focus on choosing foods from plant sources, but that doesn’t mean you have to stop eating meat and dairy.
Research has shown plant-based diets reduce the risk of heart disease, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and a decreased risk of frailty, along with better mental and physical function.
Here are a few tips to get started with a plant-based slow cooker meal:
- Add a whole grain with root vegetables, like potatoes and turnips, for soups and stews.
- Try dry beans for soups and stews.
- Layer vegetables, starches, and sauces for a casserole-style meal.
- Use a variety of herbs and spices to add flavor.
Enjoy a nutritious and delicious plant-based recipe perfect for slow cooking at Spend Smart. Eat Smart., go.iastate.edu/FR22GX.
Source: Harvard School of Public Health, go.iastate.edu/OYSCUO
Cooking in a Hurry
When time is short for cooking, having a stocked pantry and freezer can be a game-changer. By keeping healthy staple ingredients on hand, you can shorten a meal’s cook time and save money. Try these tips to save time and money the next time you need a meal in a hurry.
Use Quick and Easy Recipes: Planning and purchasing ingredients for easy recipes that only need a few ingredients can simplify cooking. Many healthy, quick recipes can be found at
Spend Smart. Eat Smart., go.iastate.edu/1E3RBW, and MyPlate, www.myplate.gov.
Purchase Pantry Staples: Nonperishable food items are budget friendly, and their long shelf life reduces food waste. Many delicious meals only need a few canned goods, a protein, and a whole grain pasta or rice. Some canned foods are very high in sodium, so choose low-sodium or no-salt-added options when available.
Soups in a Snap: Many quick meals can center around a nutritious bowl of soup. Make it a meal when served with a salad, whole-grain bread, and a glass of low-fat milk.
Use Frozen Vegetables: Frozen vegetables are a great way to add flavor, nutrients, and color to your meals. Frozen vegetables have nearly the same nutritional benefits as fresh, and many entrees and side dishes can be planned around a frozen vegetable.
Sources:
Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/
MyPlate, myplate.gov/myplate-kitchen
Fiesta Skillet Dinner
Serving Size: 1 1/2 cups | Serves: 5
Ingredients:
- 1 can (15.5 ounces) Mexican style tomatoes
- 1 can (15.5 ounces) black beans (drained and rinsed)
- 1 cup frozen (or canned) corn
- 1 tablespoon chili powder
- 2 cups cooked chicken, diced
- 1 cup prepared instant brown rice (1/2 cup uncooked)
- 1/2 cup 2% reduced fat cheddar cheese, shredded
Directions:
- Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
- Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
- Serve hot.
Nutrition information per serving:
360 calories, 4.5g total fat, 1g saturated fat, 0g trans fat, 55mg cholesterol, 790mg sodium, 50g total carbohydrate, 10g fiber, 6g sugar, 31g 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.
White Bean Dip
Serving Size: 2 tablespoons | Serves: 8
Ingredients:
- 1 can (15 ounces) white beans (drained and rinsed) (cannellini, great northern, or navy)
- 2 tablespoons lemon juice
- 2 tablespoons oil (canola or olive)
- 2 small cloves garlic, minced
- 1 teaspoon dried herb (basil, parsley, oregano, rosemary)
Directions:
- Place all ingredients in a blender or food processor. Blend until smooth.
- Serve right away or refrigerate in a covered container for up to 4 days.
Tips:
- Serve with cut up vegetables or crackers. Use as a spread for a wrap or sandwich.
Nutrition information per serving:
90 calories, 3.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 11g total carbohydrate, 3g fiber, 0g 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 spendsmart.extension.iastate.edu
Load up on these nutrients to fuel your brain!
Magnesium: spinach, pumpkin and chia seeds, soy milk, black beans, almonds, cashews, peanuts
Omega-3 fatty acids: walnuts, chia and flaxseeds, salmon, herring, sardines
Folate: beef liver, rice, fortified cereals, black-eyed peas, spinach, asparagus, brussels sprouts
Iron: oysters, beef liver, fortified cereals, spinach, dark chocolate, white beans, lentils, tofu
Zinc: oysters, chicken, pork chops, beef roast, Alaska king crab, lobster, pumpkin seeds
B vitamins: chicken breast, beef liver, clams, tuna, salmon, chickpeas, potatoes, bananas
Vitamin A: beef liver, herring, cow’s milk, ricotta cheese, sweet potatoes, carrots, cantaloupe
Fermented foods: yogurt, kefir, kimchi, sauerkraut
Remember the quality of your diet is more powerful than any one decision you make in a day. Foods play an important role in mental health, but they won’t have a significant impact on their own if you aren’t prioritizing overall diet quality, self-care, and other stress management strategies.
Sources:
Harvard Health Publishing, go.iastate.edu/KP8LPX
Mental Health America, go.iastate.edu/TZYXXY
Health Line, go.iastate.edu/S8ZYMP
Food and Mood
An emerging field of research is nutritional psychiatry. This examines the relationship between diet and mental wellness or how foods affect our moods. One reason food choices affect our brain so much is our GI system, commonly called “the gut”—which is directly tied to our brain and the way we process emotions.
Common comfort foods (i.e., high-sugar and high-fat) are the least likely to benefit our mental health. Other harmful habits include eating processed foods, alcohol consumption, irregular meals, and lack of sleep.
The best way to support your mental health through diet is to eat a variety of nutrient-rich foods like fruits, vegetables, lean meats, dairy, and whole grains.