Chili Popcorn

Serving Size: 1 cup | Serves: 4Popcorn

Ingredients

  • 4 cups popped corn
  • 1 tablespoon margarine, melted
  • 1 teaspoon chili powder
  • Dash garlic powder

Instructions

  1. Mix popcorn and margarine in a bowl.
  2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well or shake in a clean bag.
  3. Serve immediately.

Nutrition information per serving: 60 calories, 4g total fat, 1g saturated fat, Xg trans fat, 0mg cholesterol, 35mg sodium, 7g total carbohydrate, 1g fiber, 0g sugar, 1g protein

Source: USDA, Food and Nutrition Service (FNS), Eat Smart, Play Hard™

Cowboy Caviar

cowboy caviarServing Size: 1/2 cup | Serves: 10

Ingredients

  • 1 tablespoon oil (canola, olive, or vegetable)
  • 1 tablespoon cider vinegar
  • 1 tablespoon lemon juice
  • 1/2 teaspoon Dijon mustard
  • 1 can (15 ounces) beans (drained and rinsed)
  • 3/4 cup frozen corn, thawed
  • 1/2 cup onion, diced (1/2 medium onion)
  • 1/2 cup bell pepper, diced (1/2 medium bell pepper)
  • 1 cup tomatoes, chopped (1 medium tomato)
  • 1 avocado, chopped

Instructions

  1. Whisk oil, vinegar, lemon juice, and mustard in a small bowl. This is the dressing.
  2. Stir beans, corn, onion, bell pepper, and tomatoes in a medium bowl.
  3. Pour dressing over bean mixture. Cover. Refrigerate until ready to serve.
  4. Add avocado just before serving.
  5. Gently stir to combine.

Tip

Serve with tortilla chips or serve as a filling for a tortilla or lettuce wrap.

Nutrition information per serving: 90 calories, 4g total fat, 65mg sodium, 5g dietary fiber, 12g carbohydrate, 3g protein.
Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Vegetable Soup with Kale and Lentils

Serving Size: 1 1/2 cups | Serves: 6

Ingredients

  • 2 tablespoons oil (canola or vegetable)
  • 1 medium onion, chopped (about 1 cup)
  • 1 medium carrot (sliced 1/8 inch thick)
  • 2 teaspoons garlic (peeled and minced; 3 cloves) or 1/2 teaspoon garlic powder
  • 4 cups water
  • 1 cup dry yellow or brown lentils
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 tablespoon dried basil or Italian seasoning
  • 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
  • 1 bunch kale (about 7 ounces)
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrot, and garlic. Cook 5 minutes.
  3. Add water to veggies in pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
  5. Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5–10 minutes.
  6. Rinse kale leaves; cut out the main stems and discard. Cut leaves into 1” pieces.
  7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

 

Nutrition information per serving: 200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 170mg sodium, 29g total carbohydrate, 12g fiber, 4g sugar, 11g protein

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

Crunchy Apple Roll-up

Serving Size: 1/2 roll-up | Serves: 2Crunchy Apple Roll-up

Ingredients

  • 1/2 medium apple
  • 1 tablespoon peanut butter
  • 1 (8 inch) whole wheat tortilla
  • 2 to 3 tablespoons crispy rice cereal

Instructions

  1. Chop apple into small pieces, slice thinly, or shred with grater.
  2. Spread peanut butter in a thin layer over tortilla.
  3. Spread apple pieces in an even layer over peanut butter.
  4. Sprinkle with cereal.
  5. Roll up tightly and cut in half.

Nutrition information per serving: 150 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 210mg sodium, 21g total carbohydrate, 3g fiber, 5g sugar, 4g protein.

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

Overnight Oatmeal with Berries

Oats

Serving Size: 1/2 cup dry oats | Serves: 1

Ingredients

  • 1/2 cup low-fat milk (or less for thicker oatmeal)
  • 1/4 cup Greek yogurt, fat-free
  • 2 teaspoons honey
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
  • 1/2 cup uncooked rolled oats
  • 1/4 cup raspberries, frozen

Instructions

  1. Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a container or jar with a lid.
  2. Add oats and mix well.
  3. Gently fold in raspberries.
  4. Cover and refrigerate 8 hours to overnight.
  5. Enjoy cold or heat as desired.

Tip: Frozen blueberries or strawberries may be used in place of raspberries.

Nutrition information per serving: 311 calories, 4g total fat, 1g saturated fat, 7mg cholesterol, 86mg sodium, 53g total carbohydrate, 9g fiber, 21g sugar, 17g protein

Source:  USDA – What’s Cooking

Homemade Salad Dressing

Recipes

Serving Size: 1 tablespoon | Serves: 12

Ingredients

  • 1 cup oil
  • 1/3 cup acid (such as red wine vinegar)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper

Instructions

  1. Put all ingredients into an airtight container.
  2. Secure the lid and shake until the ingredients are combined.
  3. Salad dressing can be stored in the airtight container in the refrigerator for up to one week.

Tip: The size of this recipe can be adjusted up or down by keeping the same ratio of three parts oil to one part acid.  For example, for a small amount of dressing, use three tablespoons of oil, one tablespoon of acid, and a pinch of each seasoning.

HOW TO VIDEO: Make Homemade Salad Dressing

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

 

It’s a Meal Strata

 

Serving Size: 4×4-inch piece | Serves 4

IngredientsRecipes

  • 3 cups vegetables (sliced or chopped)
  • 1 teaspoon oil (canola or vegetable)
  • 1 clove garlic, minced, or 1/4 teaspoon garlic powder
  • 1 package (3 ounces) light cream cheese (also called Neufchatel), softened
  • 3 eggs
  • 1 cup cubed bread (day old, about 1 slice)
  • 1/3 cup cubed ham, cooked
  • 1/8 teaspoon ground black pepper
  • 1/3 cup cheddar cheese, shredded

Instructions

  1. Preheat oven to 350°F.
  2. Cut the vegetables so they are about the same size.
  3. Heat oil over medium high heat in a large skillet. Add the vegetables and garlic and cook until tender (stirring occasionally). Turn off heat and pat the vegetables with paper towels to remove the moisture. Set aside.
  4. Beat the cream cheese until smooth in a large bowl. Add eggs and beat well.
  5. Stir in vegetables, bread, cubed ham, and pepper.
  6. Pour into a greased 8 x 8-inch baking dish or small casserole dish.
  7. Bake uncovered for 10–15 minutes or until the egg mixture is set.
  8. Remove from heat, sprinkle on the cheese, and let stand for 5–10 minutes before serving.

Nutrition information per serving: 200 calories, 12g total fat, 5 g saturated fat, 0 g trans fat, 165 mg cholesterol, 350 mg sodium, 11 g total carbohydrate, 2g fiber, 13 g sugar, 13 g protein

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

 

Chickpea Cookie Dough

Serving Size: about 2 rounded tablespoons; Serves: 12

Ingredients
• 1 can chickpeas, drained and rinsed (reserve 1 tablespoon of the aquafaba—liquid from canned chickpeas)
• 1 tablespoon aquafaba
• 1/2 cup peanut butter
• 1/3 cup maple syrup
• 1 teaspoon vanilla
• Pinch of salt
• 1/2 cup chocolate chips

Instructions
1. Combine chickpeas, aquafaba, peanut butter, maple syrup, vanilla, and salt in a blender or food
processor and blend until smooth.
2. Stir in the chocolate chips.
3. Use a tablespoon or dipper to portion out cookie dough balls onto a sheet tray lined with parchment paper.
4. Freeze and enjoy!

Other ideas
• Melt chocolate and coat the frozen chickpea balls.
• Enjoy right off the spoon like cookie dough out of the bowl.

Nutrition information per serving: 165 calories, 19g carbohydrates, 9g fat, 5g protein, 98mg sodium, 12g sugar, 3g fiber

Recipe adapted from:  www.onegreenplanet.org/vegan-recipe/chickpea-cookie-dough-bites/

Red Beans and Rice

Serving Size: 1/2 cup vegetables and 1/2 cup rice | Serves: 8

Ingredients
• 1/2 tablespoon oil (canola or vegetable)
• 1 medium onion, chopped (about 1 cup)
• 1/4 teaspoon garlic powder
• 2 medium tomatoes (finely diced)
• 1 medium green bell pepper, chopped (about 1 cup)
• 2 ribs celery, sliced (about 1 cup)
• 1/2 teaspoon dried oregano
• 1 can (15 ounces) red beans (rinsed and drained)
• 4 cups instant brown rice, cooked

Instructions
1. Place oil in large skillet and heat. Add onion and cook until soft.
2. Add garlic powder, tomatoes, green pepper, celery, and oregano.
3. Cover and simmer until vegetables are crisp tender (about 5 minutes).
4. Add beans and simmer. Stir mixture every once in a while until heated through.
5. Cook rice according to package directions.
6. Spoon the vegetable and bean mixture over rice.

Nutrition information per serving: 260 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg
cholesterol, 130mg sodium, 49g total carbohydrate, 7g fiber, 2g sugar, 9g protein

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

After School Hummus

Serving Size: 2 tablespoons
Serves: 8

Ingredients:

  • 1 can (15 ounces) reduced sodium garbanzo beans (chickpeas)
  • 2 medium garlic cloves (minced) or 1/4 teaspoon garlic powder
  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon ground cumin
  • 1 tablespoon oil (vegetable or olive)
  • 1/8 teaspoon ground black pepper
  • 1/2 cup plain nonfat yogurt

Instructions:

  1. Use a blender or food processor to combine all the ingredients except yogurt. Blend on low speed until beans are mashed.
  2. Stir in yogurt with a spoon.
  3. Refrigerate several hours or overnight so flavors blend.
  4. Serve with pita chips, crackers, or fresh vegetables.

Tips:

  • Mash the beans with a fork, chop garlic finely, and then stir ingredients thoroughly before adding to the blender.
  • Store hummus in an airtight container in the refrigerator. Use within 2 to 3 days.
  • Add 1/3 cup chopped red peppers

Nutrition information per serving: 70 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 80mg sodium, 9g total carbohydrate, 2g fiber, 2g sugar, 3g 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

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