Spend Smart, Eat Smart

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Sloppy Joes

 
SloppyJoeWhether you call them taverns, loose- meats, made-rites or sloppy joes, ground beef sautéed with chopped vegetables, seasonings and sauce served on a bun is a hit.
We called them Sloppy Joes when I was growing up and they were always a favorite. I know my mom hid some vegetables in them, as I do now with my grandson. Our recipe calls for onion, celery and green pepper but you can easily substitute diced or grated carrots. To reduce the sodium you can also substitute tomato sauce for the ketchup (this saves 420mg of sodium!)
To save time consider making a large batch and freezing it for a quick meal. Some families buy 10 pounds of ground beef at a time and make a basic mix like this one to freeze and use in various ways like spaghetti sauce, taco filling, etc.
The cost of beef is high this year. You can save money by buying ground beef with a higher percentage of fat if you are willing to rinse the ground beef as we have outlined in the steps below. Just be sure to collect the water with the ground beef fat in a bowl and refrigerate to harden fat. Spoon hardened fat into trash so you don’t clog your plumbing.

Sloppy Joes

Serving Size:  1/2 cup meat and one bun | Serves: 5
Ingredients: sloppyjoeslabel

  • 1 pound ground beef
  • 1/2 medium onion, chopped (about 1/2 cup)
  • 1/2 cup celery, chopped (about 1 stalk of celery)
  • 1/2 cup green or red pepper, chopped (about 1/2 large pepper)
  • 1/4 cup water
  • 1/2 cup tomato ketchup
  • 1 tablespoon prepared mustard
  • 1 teaspoon sugar
  • 5 whole wheat buns

Instructions: 

  1. Combine ground beef, onion, celery, and pepper in a medium skillet. Add water.
  2. Cook over medium low heat for 15 minutes. Stir as needed. Cook until beef mixture reaches at least 160°F.
  3. Put ground beef mixture in a colander. Pat mixture with paper towels and rinse with warm water to remove fat.
  4. Return to skillet. Add ketchup, mustard, and sugar. Heat 5-10 minutes on low heat.
  5. Toast buns, if desired, in an oven broiler, toaster oven, or skillet. To use a skillet, spread buns with margarine and place face side down in skillet. Cook over medium heat 1-2 minutes.

 
Pointers from
Peggy Signature

Eating protein foods on a budget

protein foods blogMy total is what?!? There has been a lot of sticker shock at the grocery store lately. Food prices in general have increased in the last couple of years, but meat prices have gotten a lot of attention lately. Foods from the Protein Foods Group are important sources of protein, iron, vitamins B and E, zinc and magnesium. Therefore, it’s necessary to determine how to fit them into your diet but stay within your food budget.
Here are four tips for including protein foods in your diet and staying within your budget:

  1. Use www.choosemyplate.gov to determine how much food you need from the Protein Foods Group. The amount needed for the average person is 5-6 ounces. If you’re eating meat, this is just about the size of two decks of cards. Most Americans consume much more than this. By not eating larger portions than you need, you can stay within your food budget.
  2.  Choose both animal and plant-based sources of protein. As seen by this chart, the cost of a serving of protein varies by type. Some protein foods like hot dogs are inexpensive, but also higher in fat and sodium than other protein foods. By including a variety of protein sources in your diet, you can enjoy the kinds of protein you prefer but balance the cost. Be sure to consider nutritional value along with cost when choosing what sources of protein to eat.
  3. Watch for sales at the grocery store. When meat your family enjoys is on sale, buy extra and put in your freezer for use at a later time.
  4. Choose recipes that help stretch protein foods. For more expensive sources of protein, use them in recipes that make them go further. Soups, casseroles, stir-fry, and salads combine meat and poultry with beans, grains, vegetables, and dairy to make more servings.

Common sources of protein foods that I eat include ground beef, chicken breast, eggs, beans, peanut butter, and nuts. Here are some of the dishes I like to prepare with protein foods:
Ground Beef
Tacos
Spaghetti
Skillet lasagna

Homemade pizza
Chili
Chicken Breast
Mexican Chicken Soup
Quick Pad Thai

Chicken Fajitas

Chicken Enchiladas
Eggs
Scrambled Egg Muffins
Breakfast Burritos

Egg Sandwich
Beans
Mexican Chicken Soup
Chili
Make Ahead Mexican Rollups

According to MyPlate, I need 6 ounces of protein foods per day. If I eat an egg and cheese on an English muffin for breakfast, 2 servings (2 cups) of Mexican Chicken Soup for lunch, and a serving ofSkillet Lasagna for supper, I will eat the 6 ounces of protein foods recommended for me. There will also be enough Mexican Chicken Soup and Skillet Lasagna for my family to eat and we will still have leftovers for another day.
Protein foods are necessary for good health. With some planning and some go-to recipes, you can eat your favorite protein foods and stick to your budget. Do you have a favorite trick for making meat go further? Share it on the Spend Smart. Eat Smart Facebook page.
Jodi Signature

School Spirit is in the Air – Go Cyclones!

 
CyCookingForBlogThis weekend the Iowa State University Cyclones have a football game against the Baylor Bears. We’re underdogs going into this one, but the Spend Smart. Eat Smart. team is hoping for a Cyclone victory!
I like to go to tailgates and have people over for football games, but sometimes the food served at football celebrations is pretty unhealthy. I challenged myself to remake a couple of typical football snacks the Spend Smart. Eat Smart way. My recipes are fun, festive and ready for the football game!
I started by thinking about the veggie trays at tailgates. Someone always brings one but often they don’t get eaten. I think this is usually because they are kind of boring and everyone really wants the sweet and salty snacks instead. Not to mention, these often come pre-made from the grocery store and cost way more than a veggie tray made at home. I made mine festive with peppers in Cyclone colors and instead of the usual ranch veggie dip, I made Garbanzo Bean Dip. It is a tasty and inexpensive alternative to the old standby. If you like hummus, you’ll love this dip!
dip and cereal treatsDesserts are always a favorite at tailgates. I usually see lots of brownies, cookies and bars. Sometimes for early games there are even cinnamon rolls! I wanted to have a sweet treat that was a little healthier so I chose to make Whole Grain Cereal Treats. These are very similar to the rice cereal treats we all know and love, but with the added health benefit of whole grain. I even added some red sprinkles to show Cyclone pride!
Next time you’re going to a football get-together, think about putting a healthier spin on the dish you take. Game time food can be healthy and inexpensive while still being lots of fun!
s Signature-1
 

 

Making the Most of a Hot Grill

chicken on grill blogIt’s a beautiful time of year here in Iowa. That means I am cooking on the grill at least a couple of nights per week. I love the flavor of grilled food and it saves me from heating up the kitchen. Best of all, fewer dishes!
I use a gas grill and replacing the empty propane tank with a full one is one of my least favorite chores. I want to get the most out of every tank – so when I heat up my grill I fill it up!
Instead of grilling two hamburgers or pieces of chicken, I fill the grill up and use what I don’t eat as “planned overs”. These are leftover ingredients that I know I will use later. I can cook a whole grill full of food in the same amount of time as just a piece or two of meat. Last week I needed two grilled chicken breasts for a recipe so I made six and saved the extra four. I chopped up two of them and saved them in the fridge. I used them to top the salads in my lunch all week. I froze the other two in freezer bags. I’ll defrost them and use them next time I need a fast dinner.
veggie basket blogMeat isn’t the only thing I can make ahead on the grill. I love to make grilled vegetables using a grill basket. I just chop them all about the same size, drizzle with some olive oil, sprinkle with a bit of seasoning and grill for about 15 minutes. I mix them around half-way through using a metal spatula or tongs.
Even if I just need a few cups, I fill up the basket and save the leftovers for other meals. I love to add them to cooked rice and pasta for a really fast meal. If I know I’ll eat them in a few days, I keep them in a sealed container in the fridge. Otherwise, I put them in a freezer bag and stash them in the freezer.
I love knowing that when I come home from work late I can grab the chicken and veggies from the freezer and put together a tasty meal with the flavors of the grill in no time at all.
s Signature-1
 
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