Category: recipe

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

eminniha

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

eminniha
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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Mushroom Quinoa

eminniha

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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Try a Vegetable Dip!

eminniha
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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Overnight Oats

eminniha

Serving Size: 1 container | Serves: 1

Overnight oatmeal and ingredients

Ingredients:

Peanut butter variety:

  • 1/3 cup old fashioned or quick cooking oats
  • 2 tablespoons peanut butter
  • 1/3 cup nonfat milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey

Tip: Pumpkin and yogurt varieties also available at Spend Smart. Eat Smart., go.iastate.edu/VZIE31.

Directions:

  1. Pour all ingredients into a small container (1–2 cup size) with a lid that fits tight.
  2. Stir until all ingredients are combined.
  3. Seal container with a lid. Store in the refrigerator overnight.
  4. Serve for breakfast in the morning with chopped fruit or nuts, if desired.

Nutrition information per serving:
190 calories, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 40mg sodium, 39g total carbohydrate, 6g fiber, 16g sugar, 7g 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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Frozen Fruit Cups

eminniha
Meal of scrambled eggs, toast, asparagus, fruit cup

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 2 cups fresh strawberries, sliced
  • 2 teaspoons sugar
  • 1 medium to large banana, sliced
  • 2 kiwis, peeled and sliced

Directions:

  1. Mix strawberries with sugar in a bowl and let sit 20–30 minutes while strawberries make juice.
  2. Add banana and kiwis.
  3. Scoop 1/2 cup of mixture in each of 6 muffin cups lined with paper.
  4. Freeze. Remove from freezer about 20–30 minutes before serving.

Nutrition information per serving:
50 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 13g total carbohydrate, 2g fiber, 8g sugar including 1g added 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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Pumpkin Oatmeal

eminniha

Serving Size: 1 cup | Serves: 2

Bowl of oatmeal

Ingredients:

  • 1 cup milk
  • 1/2 cup oats (old fashioned or quick cooking)
  • 1/2 cup pumpkin puree
  • 1/2 teaspoon cinnamon
  • 3 tablespoons chopped or sliced nuts (almonds, pecans, walnuts)
  • 4 teaspoons maple or pancake syrup

Directions:

  1. In a large, microwave safe bowl, stir together milk, oats, pumpkin puree, and cinnamon.
  2. Cook in microwave for 3 minutes, stirring every minute.
  3. Stir in nuts and syrup. Let cool for 2 minutes.

Tips:

Serve with extra nuts on top or a spoonful of chia seeds stirred in. Substitute dried fruit for the nuts. Freeze leftover pumpkin in an airtight container.

Nutrition information per serving:
250 calories, 9g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 55mg sodium, 35g total carbohydrate, 5g fiber, 9g protein.

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

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Delicious Holiday Mocktails

Kristin Taylor
Holiday drinks

A growing trend is choosing to go alcohol free at social events and celebrations with drinks called mocktails. Mocktails are cocktails without alcohol. The growing demand for alcohol-free beverages is driven by younger drinkers who are focusing on a more healthful lifestyle. Everyone can enjoy holiday mocktails, which feature seasonal flavors like apple, cinnamon, sage, and more.

This month’s featured recipe is Pomegranate Ginger Mocktail, a flavorful, festive beverage that gets its fizz from sparkling water and zing from ginger. Other delicious holiday mocktails are the Cranberry-Orange Punch and Apple-Ginger Moscow Mule Mocktail. These drinks are so tasty they are sure to become a regular part of your annual holiday get-together.

Find recipes at Eating Well, www.eatingwell.com.

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Pomegranate Ginger Mocktail

Kristin Taylor
Pomegranate Ginger Mocktail

Serving Size: 8 ounces | Serves: 4

Ingredients:

  • 1 cup pomegranate juice
  • 1 tsp agave syrup (or to taste)
  • 1 tsp freshly ground ginger root
  • 3 cups sparkling water, plain
  • 1/2 pomegranate, seeded, for garnish

Directions:

  1. Place the juice, agave syrup, and ginger root in a shaker over ice. Shake hard for 30 seconds, then pour into a large pitcher. Add the sparkling water and stir.
  2. Serve in a martini glass. Garnish with pomegranate arils.

Nutrition information per serving:
81 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 7mg sodium, 17g total carbohydrate, 1.5g fiber, 4g sugar, 1g protein

This recipe can be found in Today’s Dietitian, Vol 25, No 3, pg 18.

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Beef Stew

Kristin Taylor

Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1 1/2 pounds stew meat (beef chuck)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 cup onion, chopped (1 medium onion)
  • 1 teaspoon garlic powder
  • 1 can (14.5 ounces) reduced sodium beef broth
  • 2 cups carrots, chopped (4 large carrots)
  • 1 cup celery, chopped (2 large stalks)
  • 2 cups potatoes, chopped (2 medium)
  • 1 teaspoon dried rosemary
  • 1/4 cup water
  • 2 tablespoons cornstarch

Directions:

  1. Heat a large stockpot over medium high heat. Spray with nonstick cooking spray. Add stew meat. Sprinkle salt and ground black pepper over the meat. Cook and stir for 3 minutes.
  2. Add onion and garlic powder. Cook and stir for 2 minutes.
  3. Reduce heat to medium. Add broth, carrots, celery, potatoes, rosemary. Cover with a lid. Cook for 45–60 minutes, or until meat is cooked to at least 160°F internal temperature.
  4. Stir together water and cornstarch. Add to stew. Stir until thickened (1–2 minutes).

Nutrition information per serving:
280 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 85mg cholesterol, 430mg sodium, 23g total carbohydrate, 4g fiber, 5g sugar, 33g 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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