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.

Chocolate Chip Oatmeal Muffin

Serving Size: 1 muffin | Serves: 12

Ingredients:

  • 1 cup old-fashioned or quick-cooking oats
  • 1 cup milk
  • 1/3 cup oil (canola or vegetable)
  • 1/3 cup brown sugar
  • 1 cup white all-purpose flour
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/3 cup mini chocolate chips

Directions:

  1. Preheat oven to 375°F. Spray a muffin tin with cooking spray or line it with muffin liners.
  2. Stir oats, milk, oil, and brown sugar together in a medium bowl. Let oats soak in wet ingredients for 10 minutes.
  3. Stir flour, salt, baking powder, and baking soda together in a small bowl. Stir dry ingredients into wet ingredients until just combined.
  4. Stir in chocolate chips.
  5. Divide the batter into the muffin tins. Bake until the muffins are golden and a tester inserted into the center of a muffin comes out clean, about 14–16 minutes.
  6. Store leftovers in an airtight container.

Nutrition information per serving:
170 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 200mg sodium, 23g total carbohydrate, 1g fiber, 10g 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

Slow Cooker Pork Chili

Serving Size: 1 1/4 cups | Serves: 6

Ingredients:

  • 2 pounds boneless pork butt, roast, or shoulder
  • 1 cup bell pepper (any color), diced
  • (1 medium pepper)
  • 1 cup onion, diced (1 medium onion)
  • 1 ½ cups salsa
  • 1 can (15 ounces) low sodium pinto beans
  • 1 can (14.5 ounces) low sodium diced tomatoes

Directions:

  1. Trim the visible fat from the pork. Cut into 2-inch chunks. Place in the slow cooker.
  2. Add the pepper, onion, and salsa.
  3. Cook on a low setting for 6 hours or a high setting for 3 hours.
  4. Pull the meat apart into shreds with a fork. You should have about 4 cups.
  5. Put half (2 cups) of the shredded pork in the refrigerator or freezer. This could be used for the Shredded Pork Sandwich, spendsmart.extension.iastate.edu. Freeze pork if it will not be used within 4 days.
  6. Return the rest of the pork to the slow cooker.
  7. Add the pinto beans and diced tomatoes.
  8. Cook another 30 minutes until hot.

Nutrition information per serving:
240 calories, 9g total fat, 3g saturated fat, 0g trans-fat, 40 mg cholesterol, 490mg sodium, 21g total carbohydrate, 7g fiber, 6g sugar, 18g 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

Autumn Soup

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

Ingredients:

Dressing:

  • 1 butternut squash (about 4 pounds)
  • 1 tablespoon oil (canola, olive, vegetable)
  • 1 onion, diced (about 1 cup)
  • 2 apples (peeled, cored, and sliced; about 2 cups)
  • 4 cups reduced sodium chicken or vegetable broth
  • 4 ounces low fat cream cheese, cubed

Directions:

  1. Wash squash and pat dry with paper towel. Prick skin 6–8 times with a knife or fork. Place on a microwave safe plate and microwave for 5 minutes.
  2. Cool squash enough to touch it, then cut off top and bottom of squash. Cut off peel and cut in half lengthwise. Scoop out seeds. Cut squash into cubes.
  3. Heat oil in large saucepan over medium high heat. Add onion and cook for 5 minutes.
  4. Add squash, apples, and broth. Heat to boiling. Reduce heat to medium low. Cover and cook for 25 minutes until squash and apples are tender.
  5. Blend soup until smooth using a blender or food processor.
  6. Return soup to saucepan and add cream cheese. Cook and stir with a whisk until cheese is smooth.

Nutrition information per serving:
210 calories, 7g total fat, 2.5g saturated fat, 0g trans fat, 440mg sodium, 35g total carbohydrates, 6g fiber, 12g sugar, 6g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Slow Cooker Lentils

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup dried lentils, rinsed
  • 1 tablespoon homemade taco seasoning mix
  • 3 cups water

Directions:

  1. Spray slow cooker with nonstick cooking spray. Stir all ingredients together in the slow cooker.
  2. Cook on high for 4 hours.
  3. Use cooked lentils as the filling for lentil tacos, burrito bowls, or taco salads.

Nutrition information per serving:
120 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 23g total carbohydrate, 4g fiber, 2g 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

Baked Apples

baked apples

Serving Size: 1/2 apple | Serves: 4

Ingredients:

  • 2 medium tart apples (Granny Smith, Braeburn, Cortland, Jonathan, Fuji)
  • 1 teaspoon white or brown sugar, packed
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons oatmeal
  • 2 tablespoons (total) raisins, sweetened dried cranberries, chopped walnuts or other nuts
  • 6 ounces low fat vanilla yogurt

Directions:

  1. Cut apples in half lengthwise. Use spoon to remove cores and hollow out a space 1” or more deep. Arrange apple halves, cut sides up, in microwavable dish. Cut thin slices off bottoms to keep from tipping.
  2. Combine sugar, cinnamon, oatmeal, raisins, cranberries, and nuts. Fill each apple half with sugar mixture.
  3. Cover with plastic wrap. Fold back one edge 1/4” to vent steam.
  4. Microwave 3–3 1/2 minutes or until apples can be easily cut. Remove from microwave. Let sit a few minutes.
  5. Spoon yogurt over the top.

Nutrition information per serving:
110 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 20mg sodium, 25g total carbohydrate, 2g fiber, 15g 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

That’s My Jam!

Strawberries

June is prime strawberry time! Even after the season is over, you can enjoy the taste of fresh strawberries with freezer jam.

Freezer jam is delicious, easy, and quick to make. Jam is only as tasty as the fruit it is prepared with. So be sure to start with fresh, unblemished strawberries that have been washed.

Since it is not cooked, freezer jam tastes more like fresh strawberries. However, since it is not processed in a hot water bath, it does require temperature control like freezing or refrigeration. Try this research-based recipe to ensure the safety of your freezer jam: Uncooked Berry Jam, go.iastate.edu/92RCMB.


Learn more about food preservation and Preserve the Taste of Summer programs at
extension.iastate.edu/humansciences/preserve-taste-summer

Berry and Greens Smoothie

Berry and Greens Smoothie

Serving Size: 8 ounces | Serves: 8

Ingredients:

  • 2 medium bananas
  • 2 containers (6 ounces each) nonfat vanilla yogurt
  • 3 cups leafy greens, washed (kale or spinach)
  • 1 package (16 ounces) frozen berries
  • 1 cup nonfat milk

Directions:

  1. Put bananas, yogurt, and greens in the blender. Blend until smooth.
  2. Add berries to blender. Blend until smooth.
  3. Add milk to blender. Blend until smooth.
  4. Serve immediately or freeze in individual servings.

Nutrition information per serving:
90 calories, 0.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 50mg sodium, 20g total carbohydrate, 3g fiber, 12g 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

Loaded Potato Soup

Serving Size: 1 1/2 cups | Serves: 4

Ingredients:

Bowl of potato soup
  • 4 medium potatoes(scrubbed, peeled, and cubed) (about 4cups)
  • 1 onion, chopped (about 1 cup)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 2 cups low sodium chicken or vegetable broth
  • 1 cup frozen peas
  • 1 cup nonfat milk
  • 3/4 cup shredded cheddar cheese
  • Optional: sliced green onions, crumbled bacon, diced ham, croutons, soup crackers

Directions:

  1. Combine potatoes, onion, garlic powder, ground black pepper, and broth in a large saucepan. Cover and cook over medium high heat until boiling.
  2. Reduce heat to medium. Simmer until potatoes are tender, stirring occasionally (12–15 minutes).
  3. Use a potato masher or fork to slightly mash the potatoes. This will also thicken the soup. There should still be pieces of potato in the soup.
  4. Stir in the peas, milk, and shredded cheddar cheese. Cook and stir until the cheese is melted (3–4 minutes).
  5. Add garnishes and serve right away.

Nutrition information per serving:
340 calories, 8g total fat, 4.5g saturated fat, 0g trans fat, 20mg cholesterol, 240mg sodium, 53g total carbohydrate, 7g fiber, 9g sugar, 16g protein

This information 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.

Quick Turkey Rice Soup

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

Ingredients:

  • 2 teaspoons vegetable oil
  • 1 cup chopped onions
  • 1 cup sliced fresh white mushrooms
  • 1 clove garlic, minced
  • 1 15-ounce can diced tomatoes
  • 3 14-ounce cans low sodium chicken broth
  • 1 10.75-ounce can reduced sodium cream of chicken soup
  • 1 cup uncooked instant brown rice
  • 2 cups chopped broccoli
  • 2 cups chopped cooked skinless turkey
  • 1/2 teaspoon ground black pepper

Directions:

  1. Heat oil in large saucepan over medium high heat.
  2. Add onions, mushrooms, and minced garlic (if using); cook, stirring often, until onion is tender (about 5 minutes).
  3. Add tomatoes, broth, soup, and rice. Cover and cook until rice is nearly tender (15 to 20 minutes).
  4. Stir in the broccoli and turkey; return to boil.
  5. Reduce heat and simmer, partially covered, until broccoli is tender and turkey is heated through (about 5 minutes).
  6. Remove from heat; stir in freshly ground black pepper.

Nutrition information per serving:
310 calories, 7g total fat, 2g saturated fat, 0g trans fat, 40mg cholesterol, 510mg sodium, 40g total carbohydrate, 4g fiber, 5g sugar, 23g 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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