As a mom of two young kids, it seems like I spend most of my day preparing meals and snacks. Now that my oldest is back at preschool, having planned snacks during the week saves me a lot of time when we are running to and from activities. I love snacks that can be thrown together quickly and are easy to transport wherever we find ourselves throughout the day.

When my daughter was beginning to eat more solid foods, I found myself getting overwhelmed over what snacks to buy at the grocery store. Over time I began to realize that I could offer the same foods that we eat at mealtimes, just in snack portions. This also allows me to prep snacks at the same time I prepare meals. I aim for 3 food groups in our snacks. Typically, this looks like a protein + a fruit/vegetable + a grain item. My main goal when choosing snacks is to offer a variety while also providing foods that will keep my kids’ tummies full until we have our next meal. Some days I still hear “Mom, I’m hungry!” more times than I would like to admit, but at least I can make snack time easier by having a plan.

I usually go to the grocery store once a week. When I write out my grocery list, I include a few additional items that I need for well-balanced snacks, and then I keep a running list in my kitchen of what combinations I can create for the week. Having a 13-month-old and an almost 5-year-old keeps me on my toes. Anything I can do to take the guesswork out of my day, the better!

A few of my girls’ favorite snack combos are below. Check out Spend Smart. Eat Smart. for more snack ideas!

• After School Hummus, whole grain crackers, and cut-up or cooked carrots/broccoli/cucumbers.
• Homemade Applesauce , graham crackers, and peanut or almond butter.
• Take Along Trail Mix and a banana/apple/or berries.
• Chocolate Chip and Zucchini Muffins, a hard-boiled egg, and cut-up or cooked peppers.

What snack combinations do you enjoy during the week?

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Confession time, friends! I sat down to write a blog about my habits around snacking and one thing keeps coming to mind. My habits are not great in this area! Don’t get me wrong, I eat snacks and I love snacks. Some of my favorites are string cheese, crackers, and nuts. I am just not as strategic about them as I could be. I tend to only think about snacks when I am home and have access to them. That is often after dinner when I don’t really need much more energy for the day. I suppose this is coming at a good time as it is forcing me to think about what I could do better.

If I made some changes to my daily snacking routine, I could probably make some things easier on myself. For example, my door-to-door commute is nearly an hour, and by the time I get home in the evening, I am extremely hungry. This problem could be addressed if I would pack a snack to eat in the afternoon to give me time to get in the house and not feel so rushed to make dinner.

I can and will do better with this! I am going to see if I can keep myself a little more well-fed in the afternoon so that I am not so hungry by 5:30 in the evening. I am going to pack a snack in my lunch bag that includes two food groups. Some ideas are:

• A string cheese and some crackers
• An apple and some nuts
• A muffin and some fruit. We have several muffin recipes that freeze nicely and would work well for me.
  • Chocolate Chip Oatmeal Muffins
  • Lemon Chia Seed Muffins
  • Chocolate Chip Zucchini Muffins

Jody works here in the office with me and she can keep me honest with this new habit! Watch for a snacking blog from her later in the month. Next week Katy will share about snacking at her house.

Have a great week!

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Today I would like to introduce you to one of my family’s all-time favorite recipes – Chocolate Chip Oatmeal Muffins. We eat these muffins for breakfast, lunch, dinner, and snack time. Skip to the bottom of this blog for the link to the recipe. Read the middle section if you would like my story of this recipe.

When my children were very little, I was looking for a chocolate chip muffin recipe that was lower in sugar and had some whole grains. I wanted something to satisfy our sweet tooth, but also leave us feeling full. I started looking through a cookbook gifted to me by my husband’s grandparents. His grandparents had run a bed and breakfast for years and wrote a cookbook with their favorite recipes. The cookbook had an oatmeal muffin recipe that, with a couple of small changes, would be just right for my family. I keep the ingredients for these muffins on hand, so we can make them anytime we want them. My older two children know how to make them now and my mother-in-law makes them with a special ingredient – raspberries from her raspberry patch.

Our blogs this month will focus on some of our favorite foods to snack on. Try one of my favorite snacks, Chocolate Chip Oatmeal Muffins, today!

Enjoy!

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All of a sudden it is time to go back to school and routines are changing for many of us. Schedules get a little busier and we have less time to cook. The temptation to grab takeout is definitely there, but we can save money and make more nutritious choices by using some shortcuts at home instead.

Last week Jody shared how she takes some of the work out of meal planning by using our prepared meal planning calendars. I would like to share one of the strategies I use to make meal planning and cooking easier as well. I keep my freezer stocked with prepared or partially prepared ingredients that make cooking a snap. Here are some of my favorites:

• Pre-cooked proteins: Right now my freezer has grilled chicken and grilled hamburgers in freezer bags. I usually cook more than I need and save the extras for future use. I can heat these up when I need them to cut down on cooking time in the future. I can eat them on a sandwich or salad or use them in a recipe. Turkey Vegetable Quiche, Chicken Alfredo Pasta and Quick Pad Thai all come together very quickly when you start with pre-cooked proteins.
• Frozen rice and grains: When I cook rice, I usually make more than I need. I put the leftover rice in small containers and freeze it so the next time I make a dish that calls for rice, I do not need to cook it. For some recipes, like Vegetable Fried Rice, having pre-cooked rice is actually necessary. I also enjoy farro and wheat berries and these also freeze very well for later use.
• Frozen chopped onions: Sometimes getting out a cutting board and knife just feels like too much, but so many recipes begin with chopping and cooking an onion. You can make things easier on yourself by chopping up several onions and freezing them in a zip top bag or container. You do not need to cook the onions before you freeze them. When you need some chopped onion for a recipe, just scoop some from your bag or container and into the skillet. Frozen raw onions work well in cooked dishes, I would not recommend them if you are going to eat the onions raw in a recipe like a salad.
• Frozen vegetables: If you want to cut down on dishes, minimize waste and incorporate color and nutrition into your meals, frozen vegetables are the way to go. There are some vegetables that I actually prefer frozen to fresh. Some of my favorites to keep on hand are corn, peas, broccoli, and stir-fry blend. I can drop them into a skillet meal, pasta or soup and save myself a lot of effort and chopping.

Make cooking for your family a little bit easier this fall by giving yourself some shortcuts. Let us know how it goes!

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My kids start school in two days. As much as I enjoy the less structured days of summer, I’m ready to get into a routine again. My son will be in 8^th grade and will be playing football so I know when he comes home from practice in the evening, he will be hungry! Therefore, I want to be sure to have a plan for what we will have for supper. I do meal planning regularly but sometimes my brain just doesn’t want to think about what to have. Does anyone else feel the same way? On our Spend Smart. Eat Smart. website, we have sample meal-planning calendars that do the thinking for you! The week-long meal plans include 3 meals and 2 snacks per day and recipes are linked. If you eat vegetarian or are just interested in more plant-based recipes, there is a whole calendar of vegetarian meals and snacks.

If your focus is needed elsewhere this week, give these ready-made meal planners, including linked recipes, a try!

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In my home state of Iowa, there are a lot of us who have a significant drive to get to a big grocery store with a wide variety of food. Trips into larger cities take time and money for transportation. In small towns and certain areas of larger cities, we are more likely to find a dollar store that sells a variety of items including some food. Most dollar stores have shelf-stable foods and some have refrigerated or frozen foods too. I gave some thought to what I could make with the shelf-stable foods my local dollar store carries. Here are some of the products that stood out to me as particularly useful and how I would make them into a meal.

• Microwaveable rice pouches save time and dishes. They create a nice base for a meal. Add in your favorite spices along with canned products like beans, corn, and tomatoes or salsa and you have a balanced, tasty meal.
• Pasta is always a winner in my book and my dollar store carries a nice variety. They have spaghetti, macaroni, and lasagna. They even have the macaroni in a whole-grain version. I would mix this with a can of mixed vegetables and a can of chicken and let that simmer for a minute or two with some jarred Alfredo sauce and garlic powder.
• Spices are plentiful at my dollar store. I was impressed with all of the different spices and blends like barbeque, Sauzon, Creole, and lemon pepper seasoning. It might sound strange to build a meal around spices, but it was inspiring to me to see all that was available. I would use these spices to make the most of basic ingredients, like tuna and mayonnaise. With the addition of a seasoning, I could make a tasty tuna salad. My store offers bread and tortillas for a sandwich or wrap. I could also choose from canned peaches, pears or pineapple for a fruit side dish.
• Pancake mix and oatmeal combine to make our Oatmeal Pancakes. These are a delicious and hearty breakfast. I like them topped with peanut butter, but you could also make a tasty topping using canned fruit, like pineapple.

If the grocery store is a long drive for you and a dollar store is convenient, I hope you find some inspiration in these meal ideas. Let us know your ideas on our social media!

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I always look forward to this time of year. As the summer break from school winds down, I like to take some time off work and simply enjoy the end of summer with my children. Sometimes we go on adventures, but a lot of the time we just relax around home. And, to be honest, I do not cook much. This means I am probably not going to make our August recipe of the month – Spaghetti Squash – until this fall.

The best thing about a spaghetti squash, and other winter squash, is that they store well. You can keep one in a cool, dark place for about a month. This month and next, winter squash will be plentiful, so you may be able to find one for free or for a very low price. If, like me, you are not in the mood for cooking, find a safe place in your home to store those squash and cook them next month.

Our Spaghetti Squash recipe is more of a step-by-step guide for how to prepare a spaghetti squash than an actual recipe. Once you have the steps down, you can season the squash however you like. If you prefer to see someone work through those steps, you can watch a video on preparing winter squash.

I hope you enjoy the end of summer and you enjoy this recipe when the time is right for you!

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It has been a fun month reading all about our favorite summer produce items. It is a real joy to have summer produce from the grocery store, farmers market or even your own back porch. I enjoy nearly all summer produce, but I would say peppers rise to the top for me. They are delicious raw and cooked and they can be sweet or spicy.

I eat bell peppers most often. I enjoy big ones as well as the little mini peppers you can buy at the grocery store now. I like them raw with dip and I cook with them all the time. I also like poblano peppers which are either dark green or red. Most poblano peppers are mild, but occasionally you will get a spicier one and the red ones are more likely to have some heat. If I want to add something with a bit more heat, I will use a jalapeno sliced or diced into a dish. If it is cooked it becomes a bit milder than when it is raw. I also love canned green chilies. You don’t have to worry about seasons for these, they are usually in the grocery aisle near salsa or canned beans. They are easy to keep in the cupboard to add a nice brightness to lots of dishes.

Here are some of my favorite recipes using peppers:

• Stuffed Peppers are hearty and warm and a great use for big bell peppers.
• Chicken Fajitas allow you to mix up the types of peppers that you use. You can blend bell peppers with some spicier ones to suit your tastes.
• Summer Bounty Salad is a delicious raw veggie salad. It is a wonderful way to enjoy all of the produce that is in season this summer.

Did your favorite summer produce show up in this series? Let us know on social media what you can’t get enough of this summer!

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What ripens to red, orange, purple, or yellow, has seeds, and is bursting with the fresh flavor of summer? Tomatoes come in a rainbow of colors; the most common is red, of course.  Tomatoes add color, nutrients, and interest to our meals.  Not only can we chop, slice, and eat them fresh, but they serve as the base for recipes and sauces in many cultures. If you want to find new recipes from cultures around the world there are some ideas below, or you can check out Oldways.

• Italian- Pasta Fagioli Soup, pasta and pizza sauce
• Mexican- Salsa Fresca
• African- Stews and egg dishes
• German- Tomato and Vegetable salads such as Summer Bounty Salad
• Caribbean- Fish dishes with tomato sauce
• Native American-Fried green tomatoes
• East Indian- Tomato curries, chutney, and tomato rice
• Asian- Soups, salads, noodle dishes

A new favorite of mine is Broiled Tomatoes. My husband is a fan of bacon, lettuce, and tomato sandwiches. Fresh tomatoes can be substituted for canned tomatoes in most recipes; a recipe is a guide and not a rule when it comes to soups and mixed dishes. Be creative and try fresh tomatoes this summer in some new and different ways.

Written by Judy Dittmar, Healthy Food Access Specialist

Judy Dittmar is a Registered Dietitian who grows seasonal produce for home culinary adventures and for sharing with friends, family, and donation sites.  She also dabbles in growing hydroponic vegetables to provide year-round access to fresh, vibrant produce.

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My family and I love peppers because of how versatile they are. They can add flavor and crunch to any dish, or are great eaten raw. Whole peppers last a week or two in the fridge, making them a perfect produce item to stock up on.

Some of my many uses for peppers include:

• Slice in strips for: Snacks like Veggie Tasting Party, Wraps like Zucchini Hummus Wrap, Salads like Summer Bounty Salad, Sautéing in Sweet Pork Stir Fry.
• Dice for use in dips like Cowboy Caviar.
• Add them into your eggs in, Vegetable Frittata.
• Make them the star of the show as Stuffed Peppers.

Check out our Pepper Produce Basics sheet for more information or watch our video to learn how to prepare a pepper.

Written by Brianna Montross, RD, LD

Brianna Montross is a Registered Dietitian who loves finding new ways to incorporate veggies into family meals. She also enjoys reading, writing poetry, and spending time with friends and family.

The post Bountiful Bell Peppers appeared first on Spend Smart Eat Smart.

This past year, we have been asking people about their favorite seasonal produce. We are going to continue sharing this month, starting with my family. I decided to ask my three children what fruits and veggies they like to eat in the summertime. We are very lucky to have a small garden at our home and access to larger gardens at grandpa’s and grandma’s homes, which you will see reflected in their answers below.

My 7 year old son shared his favorite summertime fruit is raspberries from grandma’s raspberry patch. His favorite vegetable is to eat the leaves off the basil plant in our garden. He also wanted you all to know that he grows tomatoes in our garden, but only for dad.

My 10 year old daughter loves fresh peaches and wants to eat them every day when they are in season. She does not really like many vegetables, but she said she does like to eat the chives out of the garden.

My 13 year old son currently enjoys and eats almost any food he is offered. In the summer he likes to eat the peppers from our garden that he starts from seeds. He also shared that he likes to eat plums when they are in season.

It is ok if you do not have access to a garden like we do. You can still enjoy your own favorite summer fruits and veggies from the farmers market, food pantry, or store.

The post What Fruits and Veggies do You Like? appeared first on Spend Smart Eat Smart.

Have you ever made homemade guacamole? I had not until I first made our July recipe of the month. I assumed I could not make it as well as a restaurant or the tubs of guacamole I bought from the store. I was both right and wrong. This recipe is certainly not as good as my favorite restaurant guacamole, but it is better than the tubs of guacamole from the store. The first time I made it, I liked it so much that I ate half of it for lunch one day and the other half the next day.

The main ingredient in guacamole is avocados. Here are a few tips from Spend Smart. Eat Smart. I have found helpful when making recipes with avocados:

• Preparing an avocado the first time can be tricky! Watch our video showing step by step how to prepare an avocado.
• When I struggle to find the perfect avocado, I read the Produce Basics sheet about how to select and store an avocado.
• Brown guacamole is unappealing. Prevent guacamole from turning brown by pressing plastic wrap right on top of its surface before storing in the refrigerator.

The full recipe for guacamole can be found on the Spend Smart. Eat Smart. website!

Enjoy!

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Recently my neighbor asked me what my go-to meals are for supper. I was quick to reply tacos and scrambled eggs. I keep the ingredients on hand for both, they come together quickly, and everyone likes them. In the summer, I like to spend time outside after work and not in the kitchen. And I’d rather not turn on the oven and heat up my house. Tacos and scrambled eggs allow me to do both.

A couple of other meals that allow me to do both are stir fry and quesadillas. Our Beef and Vegetable Stir Fry is one I often make. You do have to marinate the meat for 20 minutes but while it is marinating, I can be outside! I always use a 24-ounce bag of frozen stir fry vegetables instead of chopping up fresh so that makes it come together quick as well.

Quesadillas are another go-to. My daughter loves cheese quesadillas but for the rest of us I make Vegetable Quesadillas. I keep tortillas, canned black beans, and frozen corn on hand to make this simple, inexpensive meal but you can use a variety of vegetables depending on what you like. It’s also a good way to use up leftover vegetables.

Next week Justine will share about our guacamole recipe. Perfect to go with quesadillas!

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My family’s schedule is picking up now that summer is in full swing. Even though my kids are little (4.5 years & 10 months), I find that we are constantly on the go. Whether we are at the pool, a playground, or simply playing outside after naps, having quick dinners that don’t take a lot of time to prep and clean-up is a must!

A go-to quick meal at our house is sheet pan dinners. These are great because they only require a large sheet pan, oil, seasonings, and a variety of meat and vegetables. I love that I can mix the ingredients together right on the pan and then place it in the oven for 20-30 minutes. I use the Easy Roasted Vegetables recipe as my base and then add in a protein to turn it into a full meal.

Some of our favorite vegetables to use are green beans, potatoes, asparagus, broccoli, onions, turnips, carrots, and peppers. Chicken sausage is my favorite protein to cut up into discs to add with the vegetables. Since the sausage is pre-cooked, it makes a quick meal. If I have extra time, I use chicken thighs or chicken breasts. Because the chicken is raw before cooking compared to the pre-cooked sausages, I adjust the cooking time by 10-20 minutes and use a meat thermometer to check for doneness.

As much as I love to cook, I would rather spend as much time as I can outside with my kids enjoying the summer sun. Sheet pan meals help me do just that! What quick recipes do you enjoy making to squeeze the most out of your summer days?

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This week we are kicking off a new series all about our go-to meals for summer. In the summer I like to have more time outside looking after my plants and flowers and I tend to travel more often as well. I’ve shared before that cooking is something I really enjoy, but I also like to have quick meals that do not require much cooking so that I have time to relax and enjoy a slower pace.

I tend to grill outside a lot in the summer and when I do, I make a lot so that I have leftovers. Here are some go-to recipes that I can pull out that work well with leftover grilled meat or veggies.

• Quick Pad Thai uses frozen vegetables and comes together in the time it takes to boil some noodles. I can use any leftover protein I have on hand. This makes good use of leftover chicken or beef and best of all, it makes six servings, so I have leftovers!
• Chicken Fajitas come together in a snap when I have leftover cooked chicken. Sometimes I even have leftover grilled peppers and onions making this a no-cook meal. I enjoy the filling in tortillas, quesadillas or even on lettuce for a taco salad.
• Cranberry Almond Wrap calls for cooked chicken and grilled chicken works great in this recipe. You can mix up the add-ins to suit your tastes. You can even swap the mayonnaise for salad dressing, if you like.

In addition to these types of recipes, I also put grilled chicken, beef and veggies in my freezer throughout the summer. That way once grilling season is done, I still have the convenience of ready-to-go cooked foods. Next week Katy will share her go-to summer meals. Let us know what recipes you make again and again in the summer on our social media!

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Our June recipe of the month is Cucumber Salsa. Jody shared this recipe with me after she tried something similar at a party. This recipe is perfect for June because cucumbers are in season and plentiful. To make this recipe you combine chopped cucumbers, tomatoes, onions and peppers with a homemade dressing made from sour cream, lemon juice, lime juice, and some seasonings. This salsa is best when eaten right away.

If you have some extra cucumbers on hand, they are also tasty in our Cool Cucumber Salad or sliced and dipped in our Vegetable Dip. For tips on selecting and storing cucumbers, check out our Cucumber Produce Basics.

You can use Cucumber Salsa as a topping for tacos or sandwiches, a dip for tortilla chips, or just eat it with a spoon (it is that good).

Enjoy!

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Breakfast at my apartment is my favorite meal of the day. I have always been a big fan of all things breakfast food, so planning what I am going to eat to start my day is important to me. As a senior year dietetics student, breakfast most days needs to be quick and portable as I am off to work or class. I also need something filling to sustain me through my morning classes until I have time for lunch.

These Overnight Oats are the perfect on the go breakfast for me. Before I go to bed, I prepare my oatmeal, stick it in the refrigerator, and wake up with a tasty breakfast ready to grab and go! I also really enjoy how customizable overnight oats are. You can use a variety of ingredients for countless flavor options. My favorite so far has been the peanut butter variety, with an added spoonful of Greek yogurt for an even creamier texture. The fiber in the oats and protein in the peanut butter keeps me full and happy for my morning.

My favorite overnight oats tip is to make them in a peanut butter jar once you have finished one off. Simply mix ingredients in the jar, and the leftover peanut butter in the cracks of the jar will combine into your oatmeal!

Written by Anna Mlodzik, ISU Dietetics Student

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Breakfast at our house it low key and includes lots of easy to prepare options. I don’t plan breakfast like I do our evening meal but I make sure there are a variety of options on hand for us to choose from. Some of our go-to items include pancakes, toast with peanut butter, smoothies, eggs, oatmeal, and muffins.

If you’ve read the blog for a while, you know my love of baking (and eating!) muffins. I like to make all kinds of muffins. I like to change it up once in a while though and bake something else. For breakfast, one of those things is Breakfast Cookies. We like oats, apples, and cheese so why not make them into a cookie! I know having cheese in a cookie might not sound good but I promise these cookies are tasty! You can make a batch and eat them for breakfast and snacks during the week. For breakfast, enjoy them with some eggs and a glass of milk.

Next week Anna will wrap up our series and share what’s for breakfast at her house.

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I will be the first to admit that mornings at my house can be chaotic. Getting a preschooler and a 9-month-old ready for school drop off can be quite the challenge. Now that we are rounding the corner to summer break, I know our mornings will become slightly more relaxed. But our days will soon fill up with warm weather activities. Having a filling breakfast can ensure that we have enough energy to keep up with our busy schedules.

A favorite breakfast at our house is smoothies. I love how easy and versatile smoothies are, and they are the perfect cool start to warmer days. I buy an extra bunch of bananas at the store every week to freeze just for smoothies. The most requested smoothie at our house is the Peanut Butter Banana Smoothie. My preschooler loves having ‘chocolate’ smoothies for breakfast! To get in additional vegetables, I add a handful of spinach, kale, or cauliflower before blending.

A few other smoothie recipes we really enjoy at our house are the Berry and Green Smoothies, Peanut Butter Berry Smoothie and as a refreshing treat after a long day at the pool, an Orange Smoothie. Smoothies freeze well so if I know we will be short on time in the morning, I will make a large batch of smoothies the night before and store in single servings in the freezer to grab on the go. Having pre-made smoothies in the freezer makes for much easier mornings at my house! What breakfast recipes do you use for those busier mornings?

Cheers to trying a new smoothie recipe this week!

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Today I get to kick off a blog series all about ‘what’s for breakfast?’. Our Spend Smart. Eat Smart. bloggers will share some of their favorite breakfast dishes throughout the month of May. Sometimes breakfast does not get the attention that other meals do because we often eat it quickly on our way out the door. I know that is the case for me most days.

Even though my breakfast is typically fast and simple, I need it to be healthy and filling to keep me from losing energy before lunch. I tend to have more time to cook on weekends and I really enjoy cooking. So I try to make some breakfast foods on the weekend that I can heat up in a flash. Scrambled Egg Muffins are perfect for this. I can use whatever veggies I have in the fridge and my favorite veggies to include are bell peppers and green onions. If I have any leftover roasted potatoes, I will add those as well. If I include potatoes, they need to be cooked ahead while the peppers and onions can be raw.

I stash a few in the fridge for microwaving over the next few days. If I have more than I can eat in four days, I put them in the freezer. Scrambled Egg Muffins have protein, fat and vegetables along with a little bit of dairy from the cheese. A couple of these and a slice of toast and I am full until lunch. Best of all, I get a hot breakfast without even dirtying a pan on a busy weekday morning.

Next week we will hear from Katy about what’s for breakfast at her house. I’m sure her two little ones add some extra excitement to the breakfast table!

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