Pork Loin Roast and Vegetables

Serving Size: 3 oz. meat and 1 cup of vegetables | Serves: 6

Ingredients:

  • 2 cups onion, cut in wedges
  • 2 cups potatoes, diced
  • 2 cups baby carrots or 3/4 pound regular carrots, sliced
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 tsp salt, 1/4 tsp ground black pepper
  • 1 1/4 pound pork loin
  • For Rub: 1 tablespoon brown sugar, 1/2teaspoon garlic powder, 1/2 teaspoon ground black pepper, 1/4 teaspoon salt

Directions:

  1. Preheat oven to 400ºF.
  2. Mix vegetables with 1 tablespoon oil, salt, and black pepper in a bowl.
  3. Lay vegetables around edge of 9”x13”pan. Put in oven.
  4. Using a small bowl, mix the brown sugar, garlic powder, ground black pepper, and salt in the bowl.
  5. Sprinkle the mixture over the loin. Press gently so it sticks to the roast. Wash your hands.
  6. Heat 1 tablespoon oil in large skillet over medium high heat. Add the loin. Brown the sides of meat. Cook about 2–3 minutes per side.
  7. Transfer the pork to the center of the pan with vegetables. Bake for about 40 minutes. Check the temperature after 30 minutes in the oven.
  8. Remove from oven when meat thermometer reads 145ºF. Let set for 5minutes. Slice and serve.

Nutrition information per serving: 240 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 55mg cholesterol, 310mg sodium, 19g total carbohydrate, 4g fiber, 7g sugar, 22g protein.

Meal Planning to Save Money

Fruits, vegetables, and a notepad and pen for planning

Want to take the guesswork out of meals for the week? Here are some tips for creating a meal plan.

  • Use a meal planning worksheet: Print a 5-day meal planning worksheet, spendsmart.extension.iastate.edu/plan/menu-planning.
  • Look at your calendar. Think about school, work, and other events you have scheduled and include those in your plans.
  • What do you already have at home? Check your pantry, refrigerator, and freezer for food you already have on hand and write those on your meal plan worksheet.
  • Use grocery store ads. Check grocery store ads and write in sale items that pair with foods you already have on hand to make a meal.
  • Include all food groups. Review your meal plan to make sure you have a good variety of each food group throughout your meals and snacks. Explore MyPlate, www.myplate.gov, to learn more about what to include.

It’s okay to be flexible with this plan and make adjustments on the fly. Stock simple foods, like fruits and veggies you prepped over the weekend, to grab on those busier days. Include leftovers in your meal plan by making a double batch of a recipe and serve it again the next day or freeze to use later. Using freezer meals are great for busy days when you don’t have time to cook.

Summer Bounty Salad

Vegetables

Serving Size: 1 cup | Serves: 8

Ingredients:

7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions)
1 pepper (green, red, or yellow)
2 tomatoes (red, yellow, or mixed)
2/3 cup light or fat free salad dressing

Directions:

  1. Wash and prepare the vegetables as follows:
    • Cut broccoli into florets.
    • Chop zucchini, carrots, radishes, and green onions.
    • Slice pepper (1 to 1 1/2 cups)
    • Chop tomatoes.
  2. Combine vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  3. Cover and refrigerate 1–3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

Tip:
We have a video for you! Make Summer Bounty Salad, go.iastate.edu/HLKNNF. This is a recipe, go.iastate.edu/ZYRU63, that is easy, delicious, and perfect for this time of year.

Nutrition information per serving:
60 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 10g total carbohydrate, 3g fiber, 6g sugar, 2g protein

Produce Basics

Preparing fresh produce is easy if you have the right information! Spend Smart. Eat Smart Produce Basics, go.iastate.edu/EXKVVD, describes how to store, clean, and prepare fresh produce.

  • Corn on the Cob, go.iastate.edu/UIOFP4: A summer staple that is high in fiber.
    • Choose ears of corn that have a bright green husk.
    • If husk is removed, refrigerate in tightly wrapped plastic for 1 to 2 days. If husk is still on, store uncovered in a refrigerator for 1 to 2 days.
  • Onions: This vegetable is high in vitamin C and fiber.
    • Choose onions that are dry, shiny, and firm, and do not have dents or bruises.
    • Store whole onions in a cool, dark, well-ventilated place and use within 4 weeks.
    • Refrigerate cut onions in a tightly sealed container and use within 7 days.
    • Rinse onions under cool running water before use.
  • Zucchini, go.iastate.edu/ZAC1CS: This food helps heal cuts and wounds while helping the immune system.
    • Choose zucchini that have shiny skins and firm flesh.
    • Store in a plastic bag in the vegetable (crisper) drawer of the refrigerator and use within 4–5 days.

Double Up on Food Bucks

Did you know more than 380,000 Iowans rely on food assistance programs? Iowa ranks 50th in the nation for fruit and vegetable consumption, according to the Iowa Healthiest State Initiative website. The Double Up Food Bucks (DUFB) Incentive Program matches the value of food assistance benefits and makes it easier for low-income Iowans to consume fruits and vegetables while supporting local farmers and economies. For more information, read the tips below.

  • If you are on food assistance, you get more money to spend on fresh fruit and vegetables! DUFB gives you $1 for every $1 you spend on any fresh fruits and vegetables with your SNAP EBT card. You can use the extra money to buy fresh fruit and vegetables at local grocery stores or farmers markets.
  • In Iowa, find a DUFB location, iowahealthieststate.com, near you.
  • Outside of Iowa, see if your state has this program and find participating grocery stores and farmers markets near you at Double Up Food Bucks, doubleupamerica.org.

Grilled Vegetable Packets

Serving Size: 3/4 cup | Serves: 5

Ingredients:

  • 2 zucchini, small (sliced)
  • 2 yellow squash, small (sliced)
  • 4 red potatoes, small (scrubbed well and sliced)
  • 1/2 red onion (sliced)
  • 1/2 bell pepper (red or green, seeded and sliced)
  • 1/4 cup Italian salad dressing, light
  • salt and pepper (optional, to taste)

Directions:

  1. Wash hands with soap and water.
  2. Heat grill to medium heat or 350°F.
  3. Wash vegetables and slice.
  4. Toss in a large bowl. Add dressing and toss until vegetables are coated.
  5. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of the vegetable mixture and fold bottom piece with top sheet to form a packet.
  6. Place on heated grill for 20–30 minutes or until the potatoes are tender. If you don’t have a grill, bake Veggie Packets in the oven at 400°F for 20–30 minutes.
  7. Before you open the packets, poke holes in the foil with a fork. Be careful opening the foil because the steam will be very hot and could burn you!
  8. Empty vegetables onto serving plate or serve from foil packets.

Nutrition information per serving:
133 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 144mg sodium, 29g total carbohydrate, 4g fiber, 5g sugar, 4g protein. This recipe is courtesy of MyPlate website, USDA MyPlate Recipes, www.myplate.gov/myplate-kitchen/recipes.

Get Fired Up! Grill What’s in Season

Vegetable kabobs on grill

Warm weather is a wonderful time to fire up the grill. From asparagus to early zucchini or grilled chicken with mushrooms, onions, and peppers, using your grill to make the most of the summer crop of vegetables adds a variety of colors to summer meals! Did you know that there are several different ways to grill perfect vegetables? Check out the tips below!

  • Directly on the grill. On a gas grill, preheat the grill to medium heat, about 375°F. Marinate your veggies or season them with your favorite spices and lightly drizzle with olive oil. Put your seasoned vegetables on the grill in a single layer, placing the ones that take the longest to cook in the back of the grill. Close the lid and let the vegetables cook for ~20 minutes. After 10 minutes, open the lid and flip the vegetables until done to your liking.
  • Kabobs. A kabob is made by skewering pieces of meat and/or vegetables and then grilling them. Grilling kabobs is a great way to grill a bunch of vegetables together! Toss vegetables in desired sauce and seasonings. If using wooden skewers, soak them in water for 30 minutes before threading on the vegetables to avoid burning. Combine vegetables with similar cooking times onto skewers (peppers, onions, zucchini, tomatoes). Place skewers on the grill over medium heat. Grill for 20 minutes or until you can easily stick a fork through the vegetable.
  • Foil packets. This way of grilling requires no pots and pans to scrub! To create foil packets, place ingredients in the center of the foil and tightly seal the packet to trap the steam inside. You can serve the packets directly from the grill or stack them in the refrigerator until you are ready to use. Check out this month’s recipe!
  • Grill basket. Using this method is similar to a foil packet but easier. A grill basket is a wire container made out of large-weave mesh. You can use it to hold food while cooking on a grill. For more information, check out this Iowa State University Extension article on Grilling those summer veggies, blogs.extension.iastate.edu/answerline.
  • Questions about grill safety? Read Safe Summertime Grilling, blogs.extension.iastate.edu/answerline.

Wireless EBT Project

Iowans with limited incomes receiving SNAP have access to locally grown farm-fresh food at selected farmers markets with the Iowa Department of Health and Human Services’ Wireless EBT Project. This project provides wireless machines to farmers across the state. This allows farmers to accept SNAP EBT, MasterCard, Visa, Discover and American Express cards. The program is a win-win for Iowans! You can use your EBT, credit, or debit card to purchase food at the farmers markets, making it easy to access fresh local Iowa food. The project helps farmers sell their products to people that may not have been able to buy them before. For more information and to see if you qualify for SNAP, call the hotline number, 1-855-944-3663.

Check out your local farmers market to see if they participate in the Wireless EBT Project.

Easy Roasted Veggies

Serving Size: 1 cup | Serves: 5

Roasted vegetables in a bowl

Ingredients:

  • 5 cups of vegetables cut into uniform sized pieces (carrots, mushrooms, onions, potatoes, sweet potatoes, turnips, winter squash)
  • 1 tablespoon oil (canola or vegetable)
  • 2 teaspoons dried Italian seasoning
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon salt

Directions:

  1. Preheat oven to 425ºF.
  2. Spray a baking sheet with nonstick cooking spray.
  3. Spread vegetables evenly in a single layer on the pan.
  4. Sprinkle oil on the vegetables. Stir. Sprinkle with Italian seasoning, ground black pepper, and salt. Stir.
  5. Bake for 20-40 minutes, stirring every 10 minutes. Bake until vegetables are tender.

Nutrition information per serving:
Nutrition Information per serving: 90 calories, 3 g total fat, 0 g sat fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 16 g total carbohydrate, 3 g fiber, 4 g sugar, 2 g 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

Mediterranean Tuna-Spinach Salad

Serving Size: 1 cup tuna salad, 2 cups spinach, 1 orange | Serves: 1

Ingredients:

  • 2 1-1/2 tablespoons tahini
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 tablespoons water
  • 1 5 ounce can chunk light tuna in water, drained
  • 4 Kalamata olives(pitted and chopped)
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach, cleaned
  • 1 medium orange (peeled or sliced)

Directions:

  1. Whisk tahini, lemon juice, and water in a bowl.
  2. Add tuna, olives, feta, and parsley; stir to combine.
  3. Serve the tuna salad over the spinach, with the orange on the side.

Nutrition information per serving:
376 calories; 21g fat; 5.2g saturated fat, 0g trans fat, 46mg cholesterol, 664.8mg sodium, 26.2g carbohydrates, 5.8g dietary fiber, 14g sugar, 25.7g protein

This recipe is courtesy of EatingWell Magazine, March/April 2016.

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