For more information on nutrition and health, contact Cindy Baumgartner at cbaum@iastate.edu or (563) 927-4201

Meat: How Can We Afford It For Dinner? I have spent 2/3 of my life on farms that raised beef, pork, and some lamb. So, at times I have had the luxury of bountiful, inexpensive meat. Now I live in the city and buy all my meat at the grocery store. I still enjoy meat but I eat meat differently than I used to. I eat smaller portions of meat and combine meat with other flavors and textures in meals. I eat more fish and seafood, chicken, beans and eggs and pay attention to the amount of fat I consume. Why? Partly because I know that along with great protein in meat you can get saturated fats, which I avoid, and partly because I have a “thrifty gene” and the cost of meat has my attention. I’m sharing 10 tips which I use to save money on meat and a list of beef and pork planned overs from the American Meat Institute. Peggy Martin—Registered Dietitian

Breakfast at the Campsite (Making Homemade Granola) My husband (Daniel) and I grew up in families that loved to go camping. Some of our best childhood memories are from camping trips. When we began dating we discovered our mu-tual love for camping and began planning some of our own camping trips. Meals are a big part of camping, so we work together to plan meals for our camping trips.

We found out right away that our families had enjoyed many of the same foods for lunch and supper – fresh fruit (especially grapes and berries), foil packets (meat and vegetables wrapped in foil and cooked over the camp fire), grilled burgers and hot dogs. However, we clashed when it came to breakfast. Daniel was happy to pack a box of cereal and grab a handful to munch on whenever he got around to eating in the morning. I wanted a full breakfast with eggs, sausage, toast, and orange juice.

Even after more than 10 years of camping trips, we have not really been able to solve our breakfast dilemma. This summer, we are going to try homemade granola to see if it satisfies us both. Daniel will be able to satisfy his hunger for cereal and I will be able to satisfy my hunger for a full meal when I add nuts and dried fruit and stir in some yogurt.

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Buchanan County ISU Extension and Outreach 2600 Swan Lake Blvd., Suite A, Independence, IA 50644 (319) 334-7161 www.extension.iastate.edu/buchanan

PLAN …. Reduce your food expenses by planning before you shop. SHOP …. Get tips to find nutritious items and save at the grocery store. EAT …. Save time and money when eating out or at home.

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Daniel and I resting by the lake after a long hike during a camping trip.

Continued from page 1 Even if you are not a camper, you can try out our Crispy Granola recipe for any meal or snack. You can also check out the video on How to Make Homemade Granola (http://www.youtube.com/watch?v=ObQ_4BSJqAg&feature=youtu.be). Enjoy. Justine Hoover—Registered Dietitian & Assistant EFNEP/FNP Coordinator

Crispy Granola Serving Size: 1/3 cup Serves: 12 Cost Per Serving: $1.92 for whole recipe/$0.16 per person

Ingredients:

2 egg whites

1/3 cup honey

1 teaspoon ground cinnamon

1 teaspoon vanilla

Dash salt

3 cups uncooked rolled oats

Optional: 1/2 cup chopped pecans or other nuts 1/2 cup raisins, dried cranberries, or other dried fruit

Instructions:

1. Preheat oven to 325°F. Spray a large shallow baking pan with non-stick cooking spray; set

aside.

2. Put egg whites in large bowl and use a whisk or fork to mix until frothy. Stir in honey, cinnamon,

vanilla, and salt.

3. Add oats plus nuts and/or dried fruit, if desired. Stir until oats are coated with egg mixture.

Spread oat mixture evenly on prepared baking sheet.

4. Bake about 25 to 30 minutes until golden borwn; stir mixture carefully every 5 or 6 minutes to

prevent overbrowning.

5. Remove pan to wire rack and cool completely until crispy and crunchy. Store in airtight container. Freezes well.

Snack Idea: Crispy granola, yogurt, sliced fruit or berries

Tips: Either old fashioned or quick cooking oats work in this recipe – both are whole grains

Plan a Picnic with Seasonal Produce After a long, cold winter, nothing feels better than the summer sun. It is a great time to head to the park (or even your own backyard) for a picnic. For me, having a picnic is a way to get some exercise, enjoy the weather, and spend quality time with friends or family. One thing I love about summer is the large number of fresh fruits and vegetables that are in season and inexpensive.

Some examples of foods in season during June, July, and August are tomatoes, bell peppers, and zucchini. The list goes on and on. This list of seasonal fruits and vegetables (http://snap.nal.usda.gov/nutrition-through-seasons/seasonal-produce will come in handy when shopping for fresh produce on a budget whether you’re at the grocery store or farmers’ market. I’m excited to try some new recipes this summer!

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Now back to the picnic. I’ve been on a walk with a friend many times and thought about having a picnic, but the thought of packing food and hauling it to the park seems like a hassle. When I think of picnics I normally think of starchy salads like potato or macaroni salad. Hot dogs are also a common picnic food, along with easy-to-grab chips and cookies. These foods are higher in calories and lower in health benefits. Instead, I have some simple picnic ideas that will make it easy to put on those tennis shoes and hit the park:

Pack a small cooler full of raw vegetables like carrots, celery, cucumbers, cherry tomatoes, and radishes. Bring along a high-protein dip like this easy homemade hummus.

Use whole grain tortillas or whole wheat pita bread to make a wrap or pita pocket. Make sure to add veggies like spinach, shredded carrots, or chopped bell peppers.

Try a salad that is new to your friends or family. I’m going to try this Zippy Zucchini Salad

A sweet treat is a must under the hot summer sun. Cool down with a homemade fruit salad using a variety of fruits. Make a healthy dressing out of plain yogurt mixed with a pinch of cinnamon and nutmeg. With these easy ideas I’ll have fun exploring both new recipes and the great outdoors! For more simple picnic ideas check out:

http://blogs.extension.iastate.edu/foodsavings/2011/07/18/its-too-hot-to-cook/

http://blogs.extension.iastate.edu/foodsavings/2013/05/20/tips-for-low-stress-low-cost-entertaining/

Janey Guest blogger, Iowa State University Student

Homemade Hummis Serving Size: 2 Tablespoons Serves: 8 Cost Per Serving: $.27 Ingredients:

1 can (15-ounce) reduced-sodium garbanzo beans (chickpeas), drained

2 medium garlic cloves, minced or 1/4 teaspoon garlic powder

1 1/2 tablespoons lemon juice

1 teaspoon ground cumin

1 tablespoon olive oil or vegetable oil

1/8 teaspoon black pepper

1/2 cup plain nonfat yogurt Instructions:

1. Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed

until the beans are mashed.

2. Stir in yogurt with spoon.

3. Refrigerate for several hours or overnight so the flavors blend.

4. Serve with pita chips, crackers, or fresh veggies.

Preparation tips:

Before adding beans to blender: mash the beans with a fork, chop garlic finely, and

then stir the ingredients frequently.

Add 1/3 cup chopped red pepper for additional color. Tips:

Hummus packs a lot of protein and fiber. Let your kids dip raw veggies, crackers, or

pita chips into this healthy snack.

Store the hummus in an airtight container in the fridge. Use within 2-3 days.

Learn how to make your own homemade pita chips. Continued on page 4

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Zippy Zucchini Salad Serving Size: 1/2 cup Serves: 4 Ingredients:

1 medium size zucchini (about 8 inches long)

1 green onion

1 small green pepper

1 tomato

2 Tablespoons sugar

1 Tablespoon vegetable oil

1/4 cup vinegar Instructions:

1. Wash, peel, and chop zucchini.

2. Wash and chop green onion, green pepper, and tomato.

3. Combine all of the vegetables.

4. To make the dressing, combine sugar, oil and vinegar in a jar. Put the lid on and shake well.

5. Pour dressing over vegetables and toss gently.

6. Cover and chill. Tips:

This salad can be prepared a day in advance and be stored in the refrigerator.

If zucchini is fresh and tender, do not peel.

When chopping green onion, chop all of the onion, including the top.

Homemade Pita Chips Serving Size: 4 pita chips Serves: 8

Ingredients:

4 whole wheat pita pockets

1 tablespoon vegetable oil, olive oil, or use oil spray

1 1/2 teaspoons garlic powder

2 tablespoons thyme, basil, or oregano

1/2 teaspoon salt

Instructions:

1. Preheat oven to 350°F.

2. Mix the seasonings together in a bowl.

3. Cut around the edges of the pita pockets to make 2 thin rounds. Stack the thin side of each

pita in one pile and the thick side in another pile. Cut into wedges.

4. Place the wedges smooth side down, thin on one cookie sheet and thick on another cookie sheet.

5. Spray or brush each wedge with oil. Sprinkle with seasoning mix.

6. Bake thin wedges about 8 minutes and thick wedges about 12 minutes. Halfway through, flip the chips and cook for 8-10

minutes more or until they are fully toasted.

7. Remove from oven and let cool.

Substitution: Use cinnamon as the seasoning to make sweet pita chips. Serve with fruit salsa or yogurt. Tips:

Substitute for nacho chips in nachos.

Spread peanut butter on the chips for a quick after school snack.

Try pita chips with our After School Hummus.

Chips can be stored up to 3 days in an airtight container or frozen.