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Zesty Whole Grain Salad

Serving Size: 1 1/2 cups
Serves: 6

Ingredients:

  • 2 cups cooked whole grain (brown rice, kamut, quinoa)
  • 2 tablespoons oil
  • ¼ cup apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 2 apples, chopped
  • ½ cup chopped nuts
  • ½ cup dried fruit (cranberries, cherries, raisins)
  • 1 bunch kale or 10-ounce package spinach (about 6 cups), torn into bite-size pieces

Instructions:

  1. Cook whole grain according to package directions. Cool.
  2. In a large bowl, whisk together oil, vinegar, honey, salt, and pepper.
  3. Stir apples, nuts, dried fruit, and whole grain into dressing.
  4. Toss greens with other ingredients.

Ingredients:

  • Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.
  • Do not give honey and nuts to infants under one year of age

Nutrition information per serving: 300 calories, 12g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 65mg sodium, 45g total carbohydrate, 5g fiber, 16g sugar, 5g 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

Minestrone Soup

minestrone-soup-webServing Size: 1 cup
Serves: 8

Ingredients:

  • 2 teaspoons oil (canola or vegetable)
  • 1 onion, chopped
  • 2 or 3 large garlic cloves, minced, or 1/2 teaspoon garlic powder
  • 2 cans (14.5 ounces) low sodium chicken broth
  • 1 can (16 ounces) stewed or diced tomatoes
  • 1 can (16 ounces) kidney beans (drained and rinsed)
  • 1 package (10 ounces) frozen vegetables
  • 1 teaspoon dried basil, oregano, or Italian seasoning
  • 1/2 cup uncooked pasta (such as rotini, macaroni, or small shells)

Instructions:

  1. Heat oil in a large saucepan. Sauté onion and garlic. If using garlic powder, add with seasonings.
  2. Add broth, tomatoes, beans, vegetables, and seasonings. Stir to mix.
  3. Bring to boil over medium heat.
  4. Stir in pasta. Reduce heat to medium low. Simmer about 20 minutes until the pasta is tender.

Nutrition information per serving: 150 calories, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 260mg sodium, 26g carbohydrate, 5g fiber, 5g sugar, 8g 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

Popcorn Trail Mix

PopcornServing Size: 1 cup
Serves: 14

Ingredients:

  • 6 cups air-popped popcorn
  • 2 cups chocolate-flavored Chex® cereal
  • 2 cups toasted oat ring cereal
  • 2 cups mini pretzels
  • 2 cups honey-flavored mini shredded wheat
  • Optional: 1 cup unsalted peanuts

Instructions:

  1. Combine all ingredients in a large bowl or bag.
  2. Divide into servings using measuring cups.
  3. Place each serving in individual resealable bags or bowls.
  4. Decorate each bag or container with ribbon and/or a gift tag.
  5. Optional: Put a nutrition label on bag or container.

Nutrition information per serving: 110 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 200mg sodium, 22g total carbohydrate, 2g fiber, 4g sugar, 2g 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

Pumpkin Apple Cake

Bundt cakeServing Size: 1 slice
Serves: 24

Ingredients:

  • 1 package (18.25 ounces) white cake mix
  • 1 can (15 ounces) pumpkin
  • 1 teaspoon cinnamon
  • 2/3 cup apple juice
  • 3 eggs
  • 1 teaspoon vanilla
  • Nonstick cooking spray or flour

Instructions:

  1. Preheat oven to 350° F.
  2. Combine cake mix, pumpkin, cinnamon, apple juice, eggs, and vanilla in a large mixer bowl.
  3. Beat at low speed for 30 seconds. Beat at medium speed for 2 minutes.
  4. Pour into a 12 cup Bundt pan or a 9”x13” cake pan that has been sprayed with cooking spray and floured.
  5. Bake for 35–40 minutes or until wooden toothpick inserted in cake center comes out clean.
  6. Cool 10 minutes. Then invert onto wire rack to cool completely.

Nutrition information per serving: 100 calories, 1.5g total fat, 0.5g saturated fat, 0g trans fat, 25mg cholesterol, 160mg sodium, 20g total carbohydrate, 1g fiber, 10g sugar, 2g protein

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

Loaded Potato Soup

loadedpotatosoupServing Size: 1 cup
Serves: 6

Ingredients:

  • 1 1/2 pounds potatoes (about 6), cooked
  • 1 tablespoon tub margarine
  • 1 medium onion (coarsely chopped) (about 1 cup)
  • 1/2 cup green pepper, chopped (optional)
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 cup nonfat milk
  • 1 cup frozen peas, thawed
  • 1/2 teaspoon ground black pepper
  • 4 slices (3 ounces) American cheese
  • Optional garnishes: sliced green onion, bacon bits, shredded cheese

Instructions:

  1. Remove skins and mash potatoes into small pieces to make about 3 cups. Set aside.
  2. Melt margarine in a large saucepan over medium heat. Stir in onion and green pepper, if desired. Cook until the vegetables begin to soften (about 5 minutes).
  3. Stir in the broth and heat to a boil. Stir in milk, potatoes, peas, and ground black pepper. Heat through, stirring occasionally.
  4. Add the cheese slices. Cook and stir about 2 minutes until cheese melts. Add more milk if soup is thicker than you prefer.
  5. Add garnishes, if desired, and serve immediately.

Nutrition information per serving: 230 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 10mg cholesterol, 270mg sodium, 35g total carbohydrate, 5g fiber, 6g sugar, 10g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. Visit the website for more recipes, information, and videos.

Carver Dip

carver dipServing Size: 1/4 cup
Serves: 8

Ingredients:

  • 1 can (15 ounces) sweet potatoes
  • 1/2 cup unsweetened applesauce
  • 1/4 teaspoon cinnamon
  • 1 teaspoon sugar

Instructions:

  1. Drain the liquid off the sweet potatoes.
  2. Combine all ingredients in a microwave-safe bowl.
  3. Cook in microwave for 1 1/2 minutes or until heated through.
  4. Stir until smooth.

Nutrition information per serving: 70 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 20mg sodium, 16g total carbohydrate, 2g fiber, 5g sugar, 1g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. Visit the website for more recipes, information, and videos.

Apricot Pops

ApricotPopsServing Size: 1 pop (1/2 cup)
Serves: 8

Ingredients:

  • 1 can (15 ounces) apricots, packed in juice or light syrup
  • 2 cartons (6 ounces each) of low fat, sugar free vanilla yogurt

Supplies:

  • 8 small paper cups
  • 8 plastic spoons or wooden sticks (for handles)

Instructions:

  1. Drain apricots.
  2. Chop the apricots finely and mix with the yogurt or blend the fruit and yogurt until smooth with a blender or food processor.
  3. Pour mixture into 8 small paper cups and put in freezer. After half an hour (when they start to freeze), stand a plastic spoon or wooden stick in the pops.
  4. Freeze 3–4 hours or until pops are solid.
  5. Remove from cup to serve. Place bottom of cup under hot running water for 20 seconds. Peel off paper cup.

Nutrition information per serving: 60 calories, 0.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 30mg sodium, 12g total carbohydrate, 1g fiber, 8g sugar, 2g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. Visit the website for more recipes, information, and videos.

Summer Bounty Salad

SummerBountySaladServing Size: 1 Cup | Serves: 8

Ingredients:

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

Instructions:

  1. Wash and prepare the vegetables. (Cut the carrots, zucchini, radishes, green onions, and pepper in slices. Make the broccoli and cauliflower into florets. Slice or chop tomatoes.)
  2. Combine all 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.

Nutrition information per serving: 60 calories, 2.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 10g total carbohydrate, 3g fiber, 5g sugar, 2g protein

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

Lentil Tacos

LentilacosServing Size: 2 Tacos | Serves: 6

Ingredients:

  • 1 tablespoon oil
  • 1 onion, diced
  • 2 cloves garlic, diced
  • 1 cup dried lentils
  • 1/2 package (1.25 ounces) of 40% less sodium taco seasoning*
  • 3 cups water
  • 12 corn tortillas
  • 1 cup salsa
  • 1 cup shredded cheddar cheese
  • 2 cups shredded lettuce.

* Homemade taco seasoning mix: 1 tablespoon chili powder, 2 teaspoons ground cumin, and 1 teaspoon dried oregano

Instructions:

  1. Heat the oil in a skillet over medium-high heat. Add the onion and garlic and cook for 4–6 minutes, or until they become soft and fragrant. Stir several times during cooking.
  2. Add the lentils and seasonings. Stir so that the seasonings are mixed in.
  3. Slowly add the water and bring to a boil. Reduce heat to medium low and cover. Cook for about 30 minutes, or until the lentils are tender.
  4. Uncover and cook for 5 minutes more until the mixture has thickened and the liquid is absorbed. Mash slightly with a fork.
  5. Heat corn tortillas according to package directions.
  6. Spread 1/4 cup lentil mixture onto each tortilla.
  7. Serve with salsa, cheese, and lettuce.

Nutrition information per serving: 350 calories, 11 g fat, 480 mg sodium, 51 g carbohydrates, 8 g fiber, 16 g protein

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

Fish Sandwich

fish sandwichServing Size: 1 tablespoon | Serves: 4

Ingredients:

  • 2 tablespoons oil
  • 1/4 cup cornmeal
  • 4 (3-ounce) frozen white filets (e.g., tilapia), thawed
  • 4 hamburger buns
  • Optional sandwich toppings: sliced onions and tomatoes, leaf lettuce, tartar sauce, etc.

Instructions:

  1. Heat oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal to coat all sides.
  2. Fry the fish in the hot oil until the cornmeal is lightly browned. This will take about 2–3 minutes on each side. Fish is done when the internal temperature reaches 145°F or it flakes easily with a fork.
  3. Move the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
  4. Assemble sandwiches with your favorite toppings.

Nutrition information per serving: 300 calories, 10g total fat, 1.5g saturated fat, 0g trans fat, 45mg cholesterol, 250mg sodium, 29g total carbohydrate, 1g fiber, 3g sugar, 22g protein

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