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APPETIZERS

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I OWA FOOD & FAMILY PROJECT Welcome to the Iowa Food and Family Cookbook — serving up tried and true recipes from bloggers, farmers and farm groups throughout the state. Dig in to our collection of family-approved appetizers, mouthwatering main courses and delectable desserts for you and your family to enjoy.

Consumers are naturally curious about how food is grown and raised. They want to know that it's safe, does no harm to the environment and is good for the communities in which it is grown. The Iowa Food & Family Project — in partnership with state commodity groups, retailers and food service providers — offers information as well as opportunities to learn more in today’s farms and food system so that food-minded Iowans can be more confident about the food choices they make.

As the name implies, the Iowa Food & Family Project is a family-focused organization, believing the more we know about our food, the more we can grow to benefit our families, neighbors and communities.

Join the conversation at IowaFoodandFamily.com

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ENTRÉES

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DESSERTS

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MARINADES AND SPICES

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M E AT C U T S , TEMPS & TIPS

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CONVERSIONS & F O O D FA C T S

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CRISTEN CLARK FoodandSwine.com

KRISTIN PORTER IowaGirlEats.com

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ACTIVITY TIPS

MA K E AC TI VE CHO I CES T HRO UGHO UT T HE DAY. Every little bit

of activity can add up and doing something is better than nothing. Take the stairs instead of the elevator, go for a 10-minute walk on your lunch break or park further away from work and walk.

Iowa Food & Family Project Partner

LIVE H EALTHY IOWA

U S E TH E B U DDY SYST EM . Activities with friends or family are more

enjoyable than doing them alone. Join a walking group, attend fitness classes at a gym or play with the kids outside. Build a support network — your buddies will encourage you to keep being active.

I N C R E AS E YOUR WEEKLY ACT I VE T I M E. Once you get used to regular

Live Healthy Iowa believes that wholesome food and strong families make our state great! We’re pleased to partner with the Iowa Food & Family Project to spread the word about your food, the farmers who grow it and the importance of staying fit.

Our initiative brings together friends, families, businesses and communities using team-based wellness challenges designed to promote positive lifestyle change.

Since 2002, our largest program, the 10 Week Wellness

physical activity, try to increase your weekly active time. The more time you spend being physically active, the more health benefits you will receive.

P L A N your physical activity ahead of time and keep records. It’s a great way to meet your goals.

G E T YO U R H EART PUM PI NG. For health benefits, do at least 2½ hours

of moderate physical activity each week. A few examples include brisk walking, biking, swimming and skating. Spread activities over the week, but do them at least 10 minutes at a time. Tips adapted from choosemyplate.gov.

Challenge, has helped nearly 309,000 participants lose more than 1.1 million pounds and log nearly 47 million miles of physical activity. We also have other fun initiatives to help us reach our goal of making Iowa the healthiest state in the nation including:

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- STRUT YOU R P U P

- T HE N EX T STE P

- BURST YO U R T HI R ST

- HEA LT HY FA MI L I E S

For more information, visit www.livehealthyiowa.com

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ANN E H YT R E K , MSEd,RD,LD,CDE Dietitian, Ankeny Prairie Trail Hy-Vee As a “farm girl” from north central Iowa, I grew up learning the value of raising livestock and enjoying foods from our farm to my family’s table. I was always curious about the nutrition and health benefits of foods, which ultimately led me to pursue dietetics, health education and sports nutrition. Though my schooling and work moved me around the Midwest, I’m happy to be back in Iowa as a registered dietitian and diabetes educator at the Ankeny Prairie Trail Hy-Vee. Hy-Vee dietitians offer a variety of services for all ages, including personalized health plans, individual nutrition counseling, quick meal ideas, supermarket tours and food allergy assessments. From wellness workshops to cooking classes, and everything in-between, we make the journey toward a healthier lifestyle a fun, collaborative experience. — Anne Hytrek

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A good vegetable platter, otherwise known as a cruditĂŠ platter, is a staple for many dinner parties.

Appetizers are small portions of food served before a meal to stimulate the appetite.

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IOWA GIRL EATS Blogger, Kristin Porter

I’ve lived in Iowa nearly my entire life. Until recently, however, my encounters with Iowa’s farmers were limited to trips to the farmers' market each summer, and apple orchard and pumpkin patch visits in the fall. I think many Iowans are in the same boat, which is why I was excited to partner with the Iowa Food & Family Project nearly three years ago to visit farms and meet farm families all across the state, then share my experiences on their blog, Join My Journey.

Learning that Iowa is not only the nation’s largest producer of soybeans, but also eggs (eggs?!) are a few fun tips I picked up along my travels. But more importantly, I walked away satisfied that the farmers I met are doing everything they can to raise safe and healthy products for not only their state and communities, but families, too. I have yet to meet a farmer who doesn’t feed what they raise to their family, nor take immense pride in the fact that they’re utilizing new technologies to ensure Iowa’s farmland will remain healthy and fertile for many generations to come.

— Kristin Porter

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SMOKED-CHEDDAR SHRIMP AND GRITS BITES Servings: 24 bites | Recipe from: Kristin Porter, Iowa Girl Eats

5¼ cups (3-14 ounce cans) chicken broth 1⅓ cups quick-cooking grits 2 cups (8 ounces) shredded smoked cheddar cheese, divided 2 tablespoons butter salt and pepper 4 strips bacon, chopped 1 pound peeled and deveined shrimp, chopped 3 green onions, chopped 2 cloves garlic, minced Spray a 9x13 baking dish liberally with nonstick spray then set aside. Bring broth to a boil in a large saucepan then whisk in grits. Turn heat down to medium then cook for 5 minutes, whisking occasionally (a splatter screen is useful as grits will bubble and splatter). Remove from heat then add 1½ cups cheese, butter, salt and pepper and then stir until smooth. Pour into prepared baking dish then cover with plastic wrap and refrigerate until solid, at least 2 hours or up to overnight.

Preheat oven to 400°F. Run a knife around the outside edges of the baking dish then turn grits out onto a cutting

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board. Using a 2-inch round cookie cutter, cut out rounds then place on two parchment paper-lined baking sheets that have been sprayed with nonstick spray or use a sharp knife to cut grits into 2-inch squares (you will have less waste with this method). Bake rounds for 40 to 45 minutes or until golden brown, flipping half way through.

When rounds have 15 minutes left to bake, crisp bacon in a very large skillet over medium heat. Transfer bacon to a paper towel-lined plate to drain and remove all but 2 tablespoons bacon grease from skillet (add extra virgin olive oil if you need more fat). Turn heat up slightly then add shrimp, green onions and garlic then season lightly with salt and pepper and saute until shrimp are pink and cooked through, 3 to 4 minutes. Add cooked bacon in then stir to combine.

Top baked grit rounds with sautéed shrimp mixture then sprinkle with remaining ½ cup cheese. Turn oven to broil then broil until cheese is melted.

Serve immediately.

Nutrition | Per Serving: 104 Calories, 5g Total Fat, 43mg Cholesterol, 328mg Sodium, 7g Carbohydrate, 0.5g Fiber, 7g Protein

My husband Ben and I love traveling to the south for its culture, weather and amazing food ­— especially shrimp with buttery grits. Smoked Cheddar Shrimp and Grits Bites shrink my favorite southern dish down to a bite-sized appetizer that’s spiked with smoked cheddar cheese. They are absolutely unbelievable, and perfect for a party! — Kristin Porter APPETIZERS

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BAKED POTATO CUPCAKES Servings: 15 | Recipe from: Midwest Dairy Association

5 large russet potatoes, skins on, quartered 1 cup diced Cheddar or Colby Jack cheese 1 tablespoon butter 3 large eggs, beaten ¼ teaspoon salt ¼ teaspoon ground black pepper Favorite baked potato toppings, such as bacon bits, sour cream, chopped chives, green onion, etc.

Preheat the oven to 350° F. Generously coat 15 wells of two 12-cup muffin pans with nonstick spray. Place the potatoes in a large pot and cover with water. Bring to

a boil, reduce heat to medium, and simmer until tender when pierced with a knife, 15 to 20 minutes. Drain, place potatoes in a large bowl, and mash with a potato masher. Fold in the cheese and butter, then add the eggs, salt and pepper.

Divide the potato mixture among the prepared muffins cups, filling them to the top (the cupcakes will not rise in the oven). Bake 40 to 45 minutes or until golden. Cool the muffins in the pans on a rack for 10 minutes before removing from the pans and serving with your favorite baked potato toppings.

Nutrition | Per Serving: 95 Calories, 5g Total Fat, 53mg Cholesterol, 108mg Sodium, 9g Carbohydrate, 1g Fiber, 4g Protein

H Y-V E E D I E T I T I A N T I P S

For a healthier twist, use reduced-fat Cheddar or Colby Jack cheese made with 2% milk that still gives the "melty" goodness and flavor. Substituting with 1 egg plus ½ cup egg substitute is an easy way to reduce cholesterol and calories without changing the flavor of these baked potatoes.

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APPETIZERS

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BBQ BACON-WRAPPED PORK LOIN STRIPS Servings: 10 | Recipe from: Cristen Clark, Food & Swine

6 boneless thick-cut pork chops (about 2 pounds) 1 tablespoon seasoned salt, divided 2 pounds thin-sliced bacon BBQ sauce of choice Preheat the oven to 425째F. Place a wire rack on a rimmed baking sheet and coat the rack with nonstick spray.

Slice each chop lengthwise into three even strips, then season with 2 teaspoons of the seasoned salt.

Wrap a strip of bacon around each pork strip, securing the ends with

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a toothpick. Sprinkle the baconwrapped strips with the remaining seasoned salt and arrange on the prepared rack.

Roast the pork for 20 minutes then glaze the strips with BBQ sauce.

Return the pork to the oven and roast an additional 5 minutes or until the glaze is thick and shiny.

Serve the glazed strips warm with additional BBQ sauce on the side.

Nutrition | Per Serving: 571 Calories, 47g Total Fat, 118mg Cholesterol, 802mg Sodium, 1g Carbohydrate, 0g Fiber, 33g Protein

The average American eats 17.9 pounds of bacon per year.

APPETIZERS

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GRILLED CORN SALSA Servings: 18 | Recipe from: Sara Ross, farmer from Pottawattamie County

5 ears fresh sweet corn, shucked 3 jalapeños, chopped (seeded if you don’t want a spicy salsa) 1 red onion, quartered 1 red bell pepper, seeded, coarsely chopped

turning occasionally, about 20 minutes.

Remove the corn from the grill and let cool slightly. Slice the kernels from the cobs and measure 3 cups into a large bowl. Reserve any excess corn for another use.

Freshly ground black pepper to taste

Place the jalapeños (remove seeds if you don’t want the salsa to be as spicy), onion, red pepper and cilantro in a food processor and pulse to chop.

Add the tomatoes and pulse to create a chunky texture. Do not overprocess.

Transfer the vegetables to the bowl with the corn and add the beans, garlic salt, oregano, lime juice and pepper.

Toss gently to coat. Chill the salsa for at least 1 hour to allow flavors to develop.

Preheat a grill to medium-high (350°F). Arrange the ears of corn on the grill and cook until lightly charred,

Nutrition | Per Serving: 62 Calories, 0g Total Fat, 0mg Cholesterol, 307mg Sodium, 14g Carbohydrate, 4g Fiber, 3g Protein

¼ cup cilantro leaves 4 cups coarsely chopped tomatoes 2 cans (15 ounces each) black soybeans, drained and rinsed 1½ teaspoons garlic salt 1 teaspoon dried oregano ½ to 1 lime, juiced

I love raising our kids on our family farm. I think it’s important for them to know where their food comes from. I love seeing the joy on their faces when they go out to feed the cattle or check on the crops! — Sara Ross

H Y-V E E D I E T I T I A N T I P S

The grilled corn becomes carmelized — a great way to “bump up flavor” in this salsa and add potassium.

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HONEY-BALSAMIC BBQ MEATBALLS Servings: 24 | Recipe from: Kristin Porter, Iowa Girl Eats

⅓ cup uncooked quinoa, rinsed well ⅔ cup water 1 pound lean ground beef 1 egg, whisked 1 large shallot or ½ small onion, grated or minced 2 garlic cloves, microplaned or minced 1 tablespoon Worcestershire sauce ¼ teaspoon dried thyme ⅛ teaspoon dried rosemary salt and pepper FOR THE HONEY-BALSAMIC BBQ SAUCE:

1 cup balsamic vinegar ¾ cup ketchup ⅓ cup brown sugar ¼ cup honey 1 tablespoon Worcestershire sauce 1 tablespoon Dijon mustard ¼ teaspoon garlic powder salt and pepper Combine ingredients for HoneyBalsamic BBQ Sauce in a saucepan then stir to combine. Bring to a boil over medium-high heat, stirring every

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so often, then reduce heat and simmer for 45 minutes or until sauce is thick and has lost its vinegary bite, stirring every so often.

Meanwhile, bring water to a boil in a small saucepan then add rinsed quinoa, cover with a lid, turn heat down to medium-low, and then cook until quinoa is tender, about 10 minutes.

Fluff with a fork then cool slightly.

Preheat oven to 400°F. Line a baking sheet with foil then place a cooling rack on top and spray very well with nonstick spray. Set aside.

In a large bowl combine cooled quinoa, egg, shallot, garlic, Worcestershire sauce, dried thyme and rosemary. Stir to combine then add beef and mix to combine using hands. Separate mixture into eighths, then form three meatballs from each segment, to form 24 meatballs. Place on prepared cooling rack then bake for 15 to 17 minutes, or until no longer pink in the center. Add meatballs to sauce then turn heat down to low to keep warm, or transfer to a crock pot set to “warm.”

Nutrition | Per Serving: 86 Calories, 2g Total Fat, 21mg Cholesterol, 128mg Sodium, 12g Carbohydrate, 0.2g Fiber, 5g Protein

After going gluten-free in 2014, I had to get creative with replacing a few ingredients in my everyday cooking, like traditional breadcrumbs. I was thrilled to find that cooked quinoa not only held my Gluten-Free Honey Balsamic BBQ Meatballs together just as well as breadcrumbs, but they also add protein, vitamins and minerals to the recipe, too. These meatballs are tangy and sweet — the perfect two-bite appetizer. They will fly off your party platter! — Kristin Porter APPETIZERS

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THREE-CHEESE, VEGGIE AND BEEF CALZONE Servings: 6 | Recipe from: Midwest Dairy Association

1 tablespoon olive or soybean oil ½ cup thinly sliced red onion 1 cup sliced button mushrooms ¼ tablespoon red pepper flakes (optional) 2 cups baby spinach leaves 1 pound frozen pizza dough, thawed ¼ cup sun-dried tomatoes, drained 6 slices (6 ounces) deli roast beef 3 slices provolone cheese ½ cup (2 ounces) reduced-fat shredded Mozzarella cheese 1 jar (4 ounces) roasted red peppers, drained 4 tablespoons grated Parmesan cheese Heat oil in a non-stick skillet over medium-high heat. Stir in onion and mushrooms; cook 5 minutes or until softened and lightly browned at edges. Stir in spinach and red pepper flakes. Remove skillet from heat and set aside. In a blender, add the ¼ cup

sun-dried tomatoes and puree until smooth; set aside.

Preheat oven to 350°F. On a lightly floured work surface, cut dough into 6 equal pieces. With a rolling pin, roll each piece into a 6-inch diameter. Spread 1 teaspoon of the sun-dried tomato paste over 1 dough circle. Place 1 slice of beef in center. Top with ½ a provolone slice, some of the Mozzarella, some of the vegetable mixture, a piece of the roasted red pepper and Parmesan cheese. Fold circle of dough in half and press with fork to seal edges.

Place calzone on a foil-lined baking sheet that has been sprayed with cooking spray. Repeat with remaining dough and ingredients.

Bake about 30 minutes or until evenly browned and heated through.

Serve hot or warm.

Nutrition | Per Serving: 310 Calories, 11g Total Fat, 35mg Cholesterol, 710mg Sodium, 51g Carbohydrate, 2g Fiber, 19g Protein

Cheese is a great source of protein and calcium and will keep you feeling satisfied after meals and snacks!

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BACON-WRAPPED, CRAB-STUFFED SHRIMP WITH THAI CHILI GLAZE Servings: 15 | Recipe from: Cristen Clark, Food & Swine

1 package (8 ounces) cream cheese, room temperature 2 tablespoons mayonnaise 8 ounces imitation or pasteurized crabmeat, chopped ½ cup dry bread crumbs 3 scallions, green tops only, chopped finely ½ teaspoon Old Bay Seasoning ¼ teaspoon salt ¼ teaspoon ground black pepper 3 pounds extra-large shrimp (10 to 12 count), peeled, deveined and butterflied 2 pounds thin-sliced bacon ½ cup sweet Thai chile sauce 2 tablespoons chopped chives Preheat the oven to 400°F. Coat a baking sheet with nonstick spray.

In a large mixing bowl blend the cream cheese and mayonnaise

together until smooth. Fold in the crabmeat, bread crumbs, scallions and seasonings; mix until well blended.

Place the shrimp on the prepared baking sheet, butterflied side down and tails facing up. Mound 1 tablespoon of the cream cheese mixture onto each shrimp between the back and tail. Wrap each shrimp with a slice of bacon and secure with toothpick.

Bake the shrimp for 15 minutes, then remove the shrimp from the oven and generously brush with sauce. Return the shrimp to the oven and cook 5 to 10 minutes more or until the glaze is set.

To serve, place glazed shrimp on a platter and sprinkle with chopped chives.

Nutrition | Per Serving: 482 Calories, 36g Total Fat, 199mg Cholesterol, 967mg Sodium, 11g Carbohydrate, 0.3g Fiber, 28g Protein

When I was growing up, my family would sell calves each fall. After we sold them, we got to dress up and go to dinner to celebrate. We went to a local steakhouse and as I got older, I ordered the Friday night special of Filet of Beef and Crab-Stuffed Shrimp. The beef was always delicious, and the shrimp were so memorable. This appetizer is inspired by those celebration dinners growing up. — Cristen Clark

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DILL TURKEY SALAD CUCUMBER BOATS Servings: 4 | Recipe from: Cristen Clark, Food & Swine

¼ cup mayonnaise 2 tablespoons sour cream 2 teaspoons chopped fresh dill (or 1 teaspoon dried dill weed) 1 green onion, finely chopped 2 cups cooked turkey or chicken breast, cut into ½-inch cubes 4 ribs celery, diced ½ cup blueberries (or halved grapes) 4 mini cucumbers, halved lengthwise and seeded

In a mixing bowl combine the mayonnaise, sour cream, dill and green onion. Add the cubed turkey, celery and blueberries and fold gently until blended. Spoon the turkey salad mixture into the cucumber halves and sprinkle with chopped pecans (or stir them into salad). Season to taste with salt.

Nutrition | Per Serving: 339 Calories, 19g Total Fat, 84mg Cholesterol, 206mg Sodium, 7g Carbohydrate, 2g Fiber, 34g Protein

¼ cup chopped toasted pecans Kosher salt

Skinless turkey breasts are an excellent source of low-fat protein, iron, zinc, potassium and phosphorus and calcium. It is also a source of vitamin B6 and niacin, which are both essential for the body's energy production.

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APPETIZERS

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FOOD & SWINE Blogger, Cristen Clark

I’m a sixth-generation farmer, wife, mother of two, contest cook/baker and blogger. I grew up in an 1869 farmhouse on a diversified farm in central Iowa where my family raises corn, soybeans and beef cattle. My husband Mike and I own modern pig finisher barns, growing pigs from 50 pounds to market weight.

We also have breeding pigs that we raise for our children to show in livestock shows.

My fondest childhood memories are those of growing up in a farmhouse kitchen. The aroma of yeast bread baking in the oven is something that sticks with me to this day and drives my desire to be in the kitchen. It also fuels my passion to introduce oldfashioned kitchen know-how to children. Whether it’s teaching local 4-H members the art of baking, or raising my kids to know the importance of cooking from scratch like the men and women in our family have for centuries, empowering children and watching them learn is so rewarding to me. Food memories are the most vivid memories I have, and certainly the most treasured. — Cristen Clark

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BLACK BEAN AND SWEET CORN GUACAMOLE DIP Servings: 8 | Recipe from: Kristin Porter, Iowa Girl Eats

1 vine-ripened tomato, seeded and chopped ½ cup crumbled Cotija cheese (could use feta or shredded Monterey Jack) FOR THE BLACK BEAN DIP:

1 can (15 ounces) seasoned black beans or 1 regular black beans, drained and rinsed (you can substitute with black soybeans) ¼ cup chopped onion or shallot ½ jalapeno, seeded and chopped 1 garlic clove, chopped 2 tablespoons chopped cilantro juice of ½ lime ¼ teaspoon cumin salt and pepper FOR THE SWEET CORN GUACAMOLE:

Combine ingredients for the black bean dip in a food processor the process until smooth, scraping down sides as needed. Taste and add more salt and pepper if necessary. Smooth into the bottom of a 9-inch pie pan and place into the refrigerator while making Sweet Corn Guacamole.

Add avocados, lime juice, garlic, salt and pepper to a large bowl then mash until smooth. Taste and add more salt and pepper if necessary. Fold in thawed sweet corn and cilantro then smooth on top of the black bean dip.

Sprinkle on chopped tomatoes and crumbled Cotija cheese and serve with tortilla chips and crudite.

Nutrition | Per Serving: 128 Calories, 7g Total Fat, 6mg Cholesterol, 303mg Sodium, 15g Carbohydrate, 5.5g Fiber, 5g Protein

2 ripe avocados juice of ½ lime 1 garlic clove, microplaned or minced salt and pepper ¾ cup frozen sweet corn, thawed 2 tablespoons chopped cilantro

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A dip born out of trying to make a tough decision — do I serve black bean dip, or guacamole at my next party? How about both!? Creamy black bean dip is layered with sweet corn-spiked guacamole and a sprinkling of salty Mexican cheese in this fresh, easy-to-assemble dip that’s perfect for a summer BBQ or football-watching party. A fresh and updated twist on the classic layered dip. — Kristin Porter

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HOT PIZZA DIP Servings: 10 | Recipe from: Midwest Dairy Association

6 ounces light cream cheese ½ cup light sour cream 1 teaspoon oregano ½ cup pizza sauce 1 cup shredded low-moisture, part-skim Mozzarella cheese ½ cup grated Parmesan cheese ¼ cup diced red peppers ¼ cup sliced green onions Whole-wheat bread sticks or crackers

Combine cream cheese, sour cream and oregano in bowl. Stir until smooth. Spread evenly into a small pie plate or quiche pan. Top with pizza sauce, cheeses, peppers and onions. Bake at 350°F for 15 minutes, or until cheese is melted.

Serve with whole-wheat breadsticks or crackers.

Nutrition | Per Serving: 110 Calories, 6g Total Fat, 20mg Cholesterol, 300mg Sodium, 5g Carbohydrate, less than 1g Fiber, 7g Protein

As a busy mom, dairy has been a very important component to our meals and snacks in our home. It is so easy to pour that glass of milk or reach for a string cheese, as well as add it to the recipes of meals we serve. My child is a picky eater, and I'm so thankful he continues to love all dairy foods, and I know he is getting those essential vitamins he wouldn’t otherwise get. — Jen Ransom, Registered Dietitian, Midwest Dairy Council

H Y-V E E D I E T I T I A N T I P S

Greek yogurt or Greek yogurt-based cream cheese is low in calories and a fat-saving alternative than regular or light cream cheese.

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MERLOT-CANDIED BACON, MAYTAG BLUE AND ARUGULA SLIDERS Servings: 18 | Recipe from: Cristen Clark, Food & Swine

FOR THE BURGER

1 pound thin-sliced bacon, cooked ¼ cup merlot, grape or rhubarb jelly 2 pounds ground chuck Salt and ground black pepper 8 ounces Maytag blue cheese, cut into shards 3 tablespoons softened butter 18 slider buns, split FOR THE TOPPINGS

1 clove garlic, crushed ½ teaspoon salt ¼ teaspoon ground black pepper ⅓ cup olive oil 1 tablespoon sugar 1 tablespoon lemon juice 2 teaspoon Dijon mustard 6 cups baby arugula 1 small red onion, thinly sliced into rings Preheat the oven to 350°F and the grill to medium heat.

Cut the cooked bacon strips in half crosswise and arrange on a baking sheet. Warm the jelly until spreadable then brush on each piece of bacon

to coat. Bake the bacon in the oven until the jelly is set, about 5 minutes.

Remove and set aside.

Divide the ground beef into 18 portions and shape into patties slightly larger than the buns to allow for shrinkage; don’t overwork the meat. Press the center of each patty slightly so burger doesn’t puff during grilling. Season the patties on both sides with salt and pepper. Grill the patties on one side for 2 minutes, flip, then top with ½ ounce (about 1 tablespoon) of the blue cheese.

Continue grilling until burgers reach an internal USDA requirements of cooking ground beef to 160 degrees.

Remove and let rest 3 minutes.

Meanwhile, butter and toast the buns.

For the topping, in a medium bowl, mash the garlic with the salt. Whisk in the olive oil, sugar, lemon juice and mustard, then add the arugula and onion and toss to coat.

To assemble the sliders, place a blue cheese-topped burger on toasted bun bottom. Top with 2 strips of glazed bacon and ¼ cup arugula salad; add the top half of the bun.

Nutrition | Per Serving: 420 Calories, 32g Total Fat, 67mg Cholesterol, 593mg Sodium, 16g Carbohydrate, 1g Fiber, 17g Protein

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BEEF AND COUSCOUS-STUFFED BABY BELL PEPPERS Servings: 30 | Recipe from: Iowa Beef Industry Council

1 pound 93% lean ground beef 15 baby sweet bell peppers (about 2½ - 3 inches long, about 1¼ lb.) ⅔ cup regular or spicy 100% vegetable juice ½ cup frozen chopped spinach, thawed, squeezed dry ¼ cup uncooked whole wheat or regular couscous 2 cloves garlic, minced

Heat oven to 400°F. Cut bell peppers in half lengthwise; remove seeds and membranes, but not stem. Place peppers, cut-sides up, on two rimmed baking sheets.

Combine ground beef, vegetable juice, spinach, couscous, garlic, oregano, salt and black pepper in large bowl, mixing lightly but thoroughly. Spoon beef mixture evenly into peppers. Sprinkle with cheese.

½ teaspoon ground black pepper

Bake, uncovered, 25 to 30 minutes or until instant-read thermometer inserted into center of pepper registers 160°F and peppers begin to brown. Let stand 5 minutes before serving.

½ cup reduced-fat shredded parmesan, Monterey Jack, white Cheddar or Italian-blend cheese

Nutrition | Per Serving: 44 Calories, 2g Total Fat, 12mg Cholesterol, 101mg Sodium, 3g Carbohydrate, 0.6g Fiber, 4g Protein

½ teaspoon dried oregano leaves ½ teaspoon salt

H Y-V E E D I E T I T I A N T I P S

Spices like dried and fresh oregano give this dish its unique taste.

If using fresh herbs in this recipe, use ½ tablespoon which is three times more than the dried spices. Fresh herbs will add that something special in flavor without adding extra sodium!

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MINI CORN MUFFIN THUMBPRINTS Servings: 24 | Recipe from: Cristen Clark, Food & Swine

1 package (8.5 ounces) corn muffin mix 1 cup canned sweet corn, drained 1 teaspoon vanilla extract 4 tablespoons butter, softened 3 tablespoons honey ¾ cup powdered sugar ⅓ cup of favorite jam, jelly, or marmalade, optional For the muffins, preheat oven to 400°F. Coat 2 nonstick mini muffin pans with nonstick spray or line the pan with paper liners.

Prepare the corn muffin mix according to package directions, adding the sweet corn and vanilla to the batter. Scoop the batter into the prepared muffin tins filling about ⅔

full, and bake for 8 minutes or until a toothpick inserted in the center of a muffin comes out clean. Remove the pans from the oven and let cool for 2 minutes then carefully turn them out of the tins. Let muffins cool completely.

For the filling, mix the powdered sugar, butter and honey together in a bowl. Transfer the butter mixture to a small plastic zip top bag or piping bag with small tip. Using a paring knife, core out each muffin’s center and remove. Pipe a small amount of butter into each muffin and top with a small dollop of jam or jelly of choice. Alternatively, pipe only butter filling into the muffins. Serve at room temperature.

Nutrition | Per Serving: 100 Calories, 3g Total Fat, 5mg Cholesterol, 128mg Sodium, 17g Carbohydrate, 1g Fiber, 1g Protein

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APPETIZERS

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HOT TURKEY SPREAD Servings: 15 | Recipe from: Sharon Tentinger, farmer from Plymouth County

6 cups turkey, cooked and sliced ½ cup green pepper, finely chopped ¾ cup onion, finely chopped 1 cup Miracle Whip salad dressing ½ cup celery, finely chopped 1 (10¾ ounces) can cream of mushroom soup, undiluted 3 cups cheddar cheese, grated

Heat green pepper, onion, salad dressing, celery and soup. Add cheese. Put in crockpot on high until cheese melts. Reduce to low. Stir lightly. Place sliced turkey on top of the spread. Serve hot on buns.

Nutrition | Per Serving: 206 Calories, 12g Total Fat, 60mg Cholesterol, 388mg Sodium, 4g Carbohydrate, 0.3g Fiber, 19g Protein

Jim and Sharon Tentinger are dairy farmers and grow corn, soybeans and alfalfa in Northwest Iowa, where farming is both a family and community affair. Jim is an active board member in area dairy associations and they enjoy hosting farm tours for third-grade students in the county each year.

H Y-V E E D I E T I T I A N T I P S

Lighten up this recipe substituting light Miracle Whip salad dressing and heart healthy 93% fat-free creamed soups.

There are about 32g of protein in a 4-oz. serving of turkey, making it a very good source of these essential amino acids. Just one serving of turkey provides 65 percent of your recommended daily intake of protein.

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The way we think about food becomes as much about what it symbolizes as it is about memories, associations and even taste.

Adding meat to your entrée is an excellent source of protein and can add to the overall taste of your recipe.

Our earliest associations about food — ones we can end up retaining for life — are formed during childhood.

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ULTIMATE PORK BREAKFAST BURGERS Servings: 6 | Recipe from: Cristen Clark, Food & Swine

2 teaspoons olive oil 2 bell peppers (any color), cut into ½-inch-wide strips 1 large sweet yellow onion, sliced into ½-inch-wide rings ¼ teaspoon salt 1½ pounds ground pork 2 teaspoons seasoned salt Softened butter for toasting buns 6 King’s Hawaiian hamburger buns, split 6 eggs 6 slices American cheese 9 slices cooked bacon, cut in half crosswise Heat the oil in a large skillet over medium heat. Add the bell pepper and onion and sauté until tender, about 5 minutes. Season with salt and transfer to a plate; keep warm.

Divide the pork into 6 equal portions and shape into patties;

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sprinkle evenly with seasoned salt. Grill or pan fry them in the skillet over medium-high heat until cooked through, about 3 minutes per side. Remove patties from heat; keep warm.

Spread a small amount of butter on the cut sides of the buns and toast on a grill or in a pan until golden; keep warm.

Coat a nonstick skillet with cooking spray. Fry eggs to desired doneness then transfer to a platter.

Top each egg with a slice of cheese.

To assemble, place a toasted bun bottom down on a plate and top with a pork burger, a fried egg, some of the sautéed vegetables, 3 bacon strips and the top bun. Use skewers to hold the sandwiches together, if desired.

Nutrition | Per Serving: 731 Calories, 50g Total Fat, 336mg Cholesterol, 1,647mg Sodium, 27g Carbohydrate, 2g Fiber, 41g Protein

Eggs are an affordable, convenient source of high-quality protein with varying amounts of the 13 essential vitamins and minerals. Iowa is America's number-one producer of eggs!

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MEXICAN QUICHE Servings: 12 | Recipe from: Jill Vander Veen, farmer from O’Brien County

3 pounds ground beef

¾ cup all-purpose flour

Preheat the oven to 350°F. In a large skillet, sauté the ground beef and onion with the taco seasoning, salt and pepper. Drain the meat mixture before adding seasonings. Spread the beef mixture in the bottom of a 9x13 baking dish, then sprinkle with the cheeses and chilies. In a bowl beat the eggs, milk and flour together, then pour over the beef and cheese layers. Bake until top is browned and eggs are set, 1 to 1½ hours. Let stand 5 minutes before cutting into squares and serving with lettuce, tomato and hot sauce.

Shredded lettuce, chopped tomato and hot sauce for serving

Nutrition | Per Serving: 577 Calories, 40g Total Fat, 269mg Cholesterol, 864mg Sodium, 14g Carbohydrate, 0.4g Fiber, 37g Protein

1 large yellow onion, diced 1 or 2 envelopes taco seasoning Salt and pepper 3 cups shredded Cheddar cheese 1½ cups Monterey Jack cheese 2 cans (4 ounces each) chopped green chilies 8 eggs 2 cups milk

Our family enjoys our life on the farm, even though it is a 24/7 job that doesn’t really have set hours. We may miss the big game on TV or even the party we were supposed to be at, but the work we do is together and for that we are grateful. — Jill Vander Veen

H Y-V E E D I E T I T I A N T I P S

Get the Mexican flavor without adding sodium by using low-sodium taco seasoning. If adding salt, use Kosher salt that is naturally one-third less in sodium by volume than iodized salt.

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THAI PEANUT CHICKEN QUINOA BOWLS Servings: 4 | Recipe from: Kristin Porter, Iowa Girl Eats

1 cup quinoa, rinsed 1¾ cups chicken broth 2 teaspoons peanut oil, divided 1 large chicken breast, thinly sliced salt and pepper 1 cup coleslaw mix ½ cup frozen shelled edamame 2 green onions, chopped 1 egg ½ teaspoon peanut or soybean oil ½ cup salted peanuts, chopped and divided FOR THE THAI PEANUT SAUCE:

¼ cup gluten-free tamari or soy sauce 3 tablespoons rice vinegar 2 tablespoons water 1 tablespoon + 1 teaspoon sugar 1 tablespoon + 1 teaspoon peanut butter 2 teaspoons gluten-free chili garlic sauce

Bring chicken broth to a boil in a saucepan then add rinsed quinoa.

Place a lid on top then lower heat and cook until quinoa has absorbed

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chicken broth, about 15 minutes.

Fluff with a fork then set aside.

(Can be done ahead of time.)

Combine all sauce ingredients in a microwave-safe bowl then microwave for 20 seconds. Stir until smooth then set aside. Whisk together egg and sesame oil in a small bowl and set aside.

Heat 1 teaspoon peanut oil in a wok or large skillet over high heat.

Season chicken with salt and pepper then add to wok and stir fry until no longer pink. Remove to a plate and set aside.

Heat remaining teaspoon peanut oil in wok, adding coleslaw mix, frozen edamame and green onions. Stir-fry until tender, 2 to 3 minutes, then push to outsides of wok, creating a clear space in the center. Add egg whisked with sesame oil to center of wok then stir fry until soft scrambled.

Add cooked chicken, quinoa, sauce and half the chopped peanuts to wok and toss to combine. Serve with remaining chopped peanuts.

Nutrition | Per Serving: 463 Calories, 20g Total Fat, 88mg Cholesterol, 1729mg Sodium, 42g Carbohydrate, 6g Fiber, 30g Protein

One of my favorite foods is Pad Thai and I love re-creating the flavors in everything from pizza to burgers. Thai Peanut Chicken Quinoa Bowls take the blue ribbon though. Easy, healthy and full of savory Thai flavors. ­ — Kristin Porter

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GRILLED CHICKEN WITH THREE-BEAN SALAD AND SPICY CHERRY SAUCE Servings: 4 | Recipe from: The Soyfoods Council

½ cup cherry jam 2 tablespoons red jalapeno jam 3 tablespoons raspberry vinegar 1 tablespoon soybean oil 1 teaspoon red wine vinegar ⅛ teaspoon dry mustard ¼ teaspoon salt, divided ¼ teaspoon ground black pepper ½ teaspoon minced chives 1½ cups trimmed, cooked haricot verts (or regular green beans) ¾ cup canned tan soybeans ¾ cup cooked edamame 2 tablespoons minced shallots 8 chicken thighs

Combine the first three ingredients, plus ⅛ teaspoon of salt and ⅛ teaspoon of pepper in a saucepan and cook until mixture is a thin, syrupy consistency. Let cool.

Combine the next six ingredients in a large bowl; add the beans and shallots and toss well.

Season the chicken with ⅛ teaspoon of salt and ⅛ teaspoon of pepper.

Grill over charcoal to desired doneness. Place chicken on bean salad, drizzle with cherry syrup.

Nutrition | Per Serving: 677 Calories, 37g Total Fat, 158mg Cholesterol, 343mg Sodium, 45g Carbohydrate, 5.5g Fiber, 42g Protein

Add edamame to your favorite vegetable soup.

Toss some into green salads or stir into a combination bean salad. Buzz it in the blender to make a surprising spread or dip or for the basis of an impressive main dish soufflé.

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PORK TENDERLOIN AND SAUSAGE FLATBREAD Servings: 4 | Recipe from: Iowa Pork Producers Association

12 ounces pork tenderloin (about ¾ of one tenderloin) 6 to 7 ounces sweet Italian sausage (2 links) 1½ teaspoons olive or soybean oil Salt and pepper 16 ounces prepared pizza dough ½ cup pizza sauce ½ cup parmesan cheese, shaved ¼ cup red onion, thinly sliced 12 pitted kalamata olives, halved 2 tablespoons fresh basil, chopped Preheat oven to 425°F. Meanwhile, arrange pork tenderloin on a rimmed baking sheet, rub it with oil, and sprinkle with salt and pepper.

Roast pork until the internal temperature reaches between 145°F (medium rare) and 160°F (medium), on a meat thermometer, about 25 to 30 minutes. Set aside to rest 10 minutes.

While pork is roasting, warm a medium skillet over medium heat.

Add sausage (removed from the casing) and cook, stirring and breaking the sausage up into bite-size pieces, until no longer pink, 3 to 4 minutes.

Remove from heat and set aside.

Increase oven temperature to 500°F. Cut pork into thin slices and set aside.

Sprinkle a work surface and a large rimmed baking sheet with flour or cornmeal. Place dough on the work surface and roll or stretch it out to a 10x15 rectangle. Transfer to baking sheet, pressing the dough to fit the pan. Top with pizza sauce, cheese, sliced pork, sausage, onion and olives and bake until pizza is golden and crisp, 12 to 14 minutes.

Sprinkle pizza with the basil, cut into pieces and serve.

Nutrition | Per Serving: 550 Calories, 17g Fat, 5g Saturated Fat, 75mg Cholesterol, 1580mg Sodium, 60g Carbohydrate, 3g Fiber, 39g Protein

Make healthy eating easy by selecting lean cuts of pork. Look for cuts with the word “loin” in the name, such as pork tenderloin and loin roast.

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FRENCH ONION BEEF AU JUS SANDWICHES Servings: 10 | Recipe from: Beef Culinary Center — Iowa Beef Industry Council

1 boneless beef roast, such as round rump, round tip, bottom round or brisket (3 to 4 pounds) 2 tablespoons soybean oil 2 large sweet onions, cut into ¼-inch thick slices 2 cups water ½ cup reduced sodium or regular soy sauce 1 package (1¼ ounces) dry onion soup mix 1 large clove garlic, minced 8 to 10 French rolls, split, toasted 1 cup shredded Swiss cheese Heat oil in stockpot over medium heat until hot. Place beef roast in stockpot; brown evenly. Remove roast from stockpot.

Add onions to stockpot; cook 8 to 10 minutes or until tender and

lightly browned, stirring occasionally.

Add water, soy sauce, soup mix and garlic. Return roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer on range top or in preheated 325°F oven 2½ to 3¼ hours or until roast is fork-tender.

Remove roast; keep cooking liquid warm. Carve roast across the grain into thin slices. Place rolls on metal baking sheet; top evenly with beef.

Sprinkle cheese evenly over beef.

Place sandwiches under broiler so surface of cheese is 3 to 4 inches from heat. Broil 1 to 3 minutes or until cheese is melted.

For open-faced sandwiches, spoon cooking liquid over top, as desired.

For closed sandwiches, serve cooking liquid in small bowls for dipping.

Nutrition | Per Serving: 318 Calories, 12g Fat, 71mg Cholesterol, 1039mg Sodium, 24g Carbohydrate, 1.6g Fiber, 31g Protein

One 2½ to 4-pound boneless chuck shoulder pot roast may be substituted. Simmer 2 to 3 hours or until fork-tender.

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EASY BAKED RIBS Servings: 3 | Recipe from: Kristin Porter, Iowa Girl Eats

2 - 2½ pounds baby back ribs (could use spare ribs) ¼ - ⅓ cup BBQ sauce FOR THE SPICE RUB:

2 teaspoons salt 1 teaspoon black pepper 1 teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon cumin ½ teaspoon smoked paprika ¼ teaspoon cayenne pepper

Mix spices together in a small bowl then rub into both sides of the ribs, wrap in plastic wrap and refrigerate for at least 2 hours or up to overnight.

Preheat oven to 250°F and line a baking sheet with foil and spray with nonstick spray. Place ribs on top then cover tightly with more foil and bake for 3½ hours.

Remove foil, drain any excess liquid from the pan and brush BBQ sauce on top and bake for 30 more minutes, or until top is slightly caramelized.

Nutrition | Per Serving: 777 Calories, 55g Total Fat, 219mg Cholesterol, 1822mg Sodium, 9g Carbohydrate, 0.6g Fiber, 58g Protein

Ribs are one of my favorite foods to splurge on but they can be intimidating to cook at home. I break down the best and easiest way to do it in my Easy Baked Ribs recipe. Mouthwatering, tender ribs really are a cinch to make. Grab a napkin! — Kristin Porter

Use spice rubs or low-fat marinades (such as juice or fat-free dressing) to add extra flavor to meat, without adding fat.

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HARVEST BBQ PULLED PORK SANDWICHES Servings: 12 | Recipe from: Julie Kenney, farmer from Story County

2 tablespoons brown sugar 1 tablespoon smoked paprika 1½ teaspoons salt 1½ teaspoons cayenne pepper 1 teaspoon garlic powder 1 teaspoon mustard powder 1 (4- to 5-pound) boneless pork butt roast 1 can (14.5 ounces) beef broth ½ cup coffee 1½ tablespoons Worcestershire sauce 1 bottle (16 ounces) barbecue sauce Kaiser rolls Additional barbecue sauce for serving

Preheat the oven to 325°F. In a small bowl combine the brown sugar, paprika, salt cayenne, garlic powder and mustard powder. Rub the spice mixture all over pork roast.

Pour the broth, coffee and Worcestershire into a large Dutch oven. Place the pork roast in the pot, cover the pot with foil and then the lid. Braise the pork until it’s forktender and shreds easily, about 4 hours; baste with the braising juices about every hour.

Remove the lid and foil and let the roast stand until it’s cool enough to handle. Shred the pork and toss with barbecue sauce. Serve pork on Kaiser rolls with additional sauce on the side.

Nutrition | Per Serving: 430 Calories, 9g Total Fat, 95mg Cholesterol, 1,200mg Sodium, 46g Carbohydrate, 2g Fiber, 38g Protein

We're like other moms. We're on the sidelines at soccer practice and we're focused on putting healthy food on the table for our families. We just happen to grow some of the food on our farms. — Julie Kenney

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WISCONSIN CHEESE SOUP Servings: 8 | Recipe from: Alicia Schmitt, farmer from Floyd County

5 tablespoons butter 5 mushrooms, chopped 2 carrots, chopped 2 stalks celery, chopped 1 green bell pepper, seeded, chopped 1 onion, chopped ½ cup ham, chopped (preferably from a non-spiral-sliced ham) ½ cup all-purpose flour 2 tablespoons cornstarch 4 cups chicken broth 4 cups milk ½ teaspoon paprika ½ teaspoon ground mustard ¼ teaspoon cayenne pepper 2 cups shredded sharp Cheddar cheese Salt and ground black pepper to taste

In a Dutch oven, melt the butter over medium heat. Add the mushrooms, carrots, celery, bell pepper and onion and cook until vegetables are tender, 10 to 15 minutes, stirring occasionally.

Do not let the vegetables brown (add more butter if needed). Stir in the ham.

Add the flour and cornstarch and cook for 3 minutes, stirring constantly. (The mixture will resemble a roux but with ham and vegetables in it.) Gradually add the broth and cook, stirring until slightly thickened. Add the milk, paprika, mustard and cayenne.

Once the soup is the consistency you like, remove the pot from the burner and gradually add the cheese, stirring until it melts and the soup is smooth.

To prevent curdling, do not boil the soup once the cheese is added. Season with salt and pepper.

Nutrition | Per Serving: 311 Calories, 20g Total Fat, 63mg Cholesterol, 652mg Sodium, 19g Carbohydrate, 2g Fiber, 15g Protein

H Y-V E E D I E T I T I A N T I P S

"Nutrify" this creamy soup with a low-sodium chicken broth, 2 cups low-fat milk, 2 cups fat-free half and half and Cheddar cheese made with 2% milk.

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PORK CARNITAS WITH CHUNKY PICO DE GALLO Servings: 8 | Recipe from: Cristen Clark, Food & Swine

FOR THE PORK:

3 pounds boneless pork shoulder roast, cubed 2 teaspoons seasoned salt 2 tablespoons soybean oil 2 teaspoons mild chili powder 1½ teaspoons ground cumin 1 teaspoon ground oregano 1 teaspoon garlic salt ½ teaspoon ground black pepper 1 large yellow onion, peeled and quartered 2 large oranges, zested and juiced 2 limes, zested and juiced 1 head of garlic cloves, peeled and smashed slightly Bibb lettuce, radicchio, or tortillas for serving ¼ cup cilantro, chopped FOR THE PICO DE GALLO:

3 cups cherry or grape tomatoes, halved ½ cup chopped cilantro leaves 4 cloves garlic, minced ½ a red onion, finely diced Juice of 1 lime

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Salt and pepper to taste

Season the cubed pork with seasoned salt. Heat the oil in a large skillet over medium-high heat and brown pork, in batches, on all sides. Transfer the pork to a large slow cooker and sprinkle with chili powder, cumin, oregano, garlic salt and pepper; stir well to coat. Top with onion quarters, orange juice and zest, lime juice and zest and garlic cloves.

Cover and cook on low heat for 6 to 7 hours or on high heat for 4 to 5 hours, or until meat is very tender and falling apart.

Remove pork from the cooker using a slotted spoon; discard garlic and onion.

Using two forks, shred pork into bite-size chunks. Skim excess fat from the cooking liquid, then return the shredded pork to the liquid. Fold gently to incorporate.

Meanwhile, stir together all pico de gallo ingredients and season to taste.

Preheat the broiler to high; coat a baking sheet with nonstick spray. Spread the meat in a single layer on the baking sheet and broil until meat is lightly caramelized, 2 to 4 minutes.

Serve carnitas in Bibb lettuce cups, radicchio leaves or with flour or corn tortillas topped with pico de gallo and sprinkled with chopped fresh cilantro.

Nutrition | Per Serving: 310 Calories, 10g Total Fat, 102mg Cholesterol, 228mg Sodium, 15g Carbohydrate, 3g Fiber, 40g Protein

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EASY PASTA BAKE Servings: 8 | Recipe from: Sara Ross, farmer from Pottawattamie County

8 ounces wide egg noodles 1 tablespoon dried onion 1 bag (10 ounces) frozen shelled edamame 2 cups diced ham 2 cups shredded Mozzarella, divided 1 cup light sour cream 1 can (10.5 ounces) cream of celery condensed soup 1 cup panko bread crumbs 1 teaspoon dried Italian seasoning Preheat the oven to 350ﾂｰF. Coat a 9x13 baking dish with nonstick spray. Cook the noodles with the dried onion according to package directions, adding the edamame

to the pot in the last 3 minutes of cooking; drain.

In a large bowl, combine the noodle mixture with the ham, 1 cup Mozzarella, sour cream and soup.

Transfer to the prepared baking dish and bake for 20 minutes.

Combine the remaining 1 cup cheese with the bread crumbs and Italian seasoning. Sprinkle the crumb mixture over the noodles, return the pan to the oven and bake until the topping is golden and crisp and noodles are bubbly, about 10 minutes.

Nutrition | Per Serving: 376 Calories, 16g Total Fat, 77mg Cholesterol, 914mg Sodium, 34g Carbohydrate, 3g Fiber, 23g Protein

Edamame is an excellent source of low-calorie protein which makes it a popular snack!

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GROUND BEEF STROGANOFF WITH GARLIC-BUTTERED NOODLES Servings: 4 | Recipe from: Cristen Clark, Food & Swine

1 pound ground beef 4 tablespoons butter 1 pound cremini or white button mushrooms, quartered ¾ cup diced yellow onion 2 cloves garlic, minced 1 teaspoon Worcestershire sauce 1 teaspoon seasoned salt ½ teaspoon ground black pepper 1 tablespoon all-purpose flour 2 cups beef or chicken stock ½ cup sour cream ½ cup minced fresh chives 12 ounces egg noodles 3 tablespoons butter ½ teaspoon garlic salt 3 tablespoons minced fresh chives In a large nonstick skillet, brown the ground beef over medium-high heat, breaking up any large chunks with a wooden spoon. Drain beef on a paper towel-lined plate and set aside.

Return the skillet to the burner over medium heat.

Melt the 4 tablespoons butter in the pan. Add the mushrooms and onion and cook for 6 to 7 minutes or until onions are softened and mushrooms lightly browned, stirring occasionally. Return the browned beef to the skillet along with the garlic, Worcestershire, salt and pepper, and cook just until you start to smell garlic, about 1 minute. Add the flour and cook for 1 minute. Stir in the stock and bring to a boil, reduce heat, and simmer until mixture is thickened, about 8 minutes. Off heat, fold in the sour cream and chives, reserving some chives for garnish. Keep warm while cooking the noodles.

Cook the noodles according to package directions and drain.

Return the noodles to the pot, add the butter, garlic salt and chives, and toss to coat. Serve stroganoff over the noodles.

Nutrition | Per Serving: 911 Calories, 52g Total Fat, 218mg Cholesterol, 876mg Sodium, 73g Carbohydrate, 4g Fiber, 38g Protein

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REUB-EGG-EN SANDWICH Servings: 6 | Recipe from: Iowa Egg Council

10 large eggs ⅔ cup mayonnaise ¼ cup prepared chili sauce ¼ cup finely chopped kosher dill pickle 2 tablespoons horseradish sauce ¼ teaspoon seasoned salt 12 slices rye bread 6 slices Cheddar cheese 1 pound thinly sliced corned beef 2 cups sauerkraut, drained 6 slices Swiss cheese Place 6 eggs in a saucepan with enough water to cover. Bring the eggs to a simmer over medium-high heat. Cover the pan, remove from heat and let stand for 15 minutes.

Run cold water in the pan until eggs are cool enough to handle, then peel and coarsely chop.

In a mixing bowl, stir together the chopped eggs, mayonnaise, chili sauce, dill pickle, horseradish and seasoned salt.

To assemble, layer a slice of bread with a slice of Cheddar cheese, a portion of the egg mixture, corned beef and sauerkraut, a slice of Swiss cheese and a second slice of bread.

Assemble the remaining sandwiches in the same manner.

Preheat a griddle or large nonstick skillet over medium heat. In a shallow dish, whisk together the remaining 4 eggs and carefully dip both sides of each sandwich in the mixture. Grill the sandwiches on both sides until golden and cheese melts.

Nutrition | Per Serving: 821 Calories, 55g Total Fat, 476mg Cholesterol, 2,270mg Sodium, 37g Carbohydrate, 6g Fiber, 40g Protein

You can eat an egg a day for heart health. Nearly 15 billion eggs are produced annually in Iowa. That’s enough to provide every American an egg for 47 days!

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BACON AND BRUSSELS SPROUTS SPAGHETTI CARBONARA Servings: 4 | Recipe from: Kristin Porter, Iowa Girl Eats

¾ cup freshly grated Parmesan cheese, plus more for serving 2 eggs salt and coarsely ground black pepper 8 ounces gluten-free or regular spaghetti 4 slices bacon, chopped extra virgin olive oil 1 large shallot or ½ small onion, thinly sliced 12 ounces brussels sprouts, trimmed or 8 ounces pre-shedded brussels sprouts

leaving bacon grease in skillet. Add enough extra virgin olive oil to the skillet to equal 2 tablespoons fat total then add shallots and brussels sprouts, and season with salt and pepper. Turn heat up just slightly and sauté until brussels sprouts are tender and caramelized, 8 to 10 minutes. Add minced garlic and sauté for one more minute. Add cooked bacon back into the skillet then stir to combine and remove skillet from heat.

Send trimmed brussels sprouts through a food processor fitted with a slicing blade, thinly slice with a knife, or slice with a mandolin.

Meanwhile, cook spaghetti in a large pot of salted, boiling water until al dente (add to the boiling water when you start sauteing the brussels sprouts and shallots).

Using tongs, transfer the cooked pasta to the brussels sprouts mixture in the skillet then add the egg/Parmesan cheese mixture and start stirring with tongs to evenly coat the pasta, adding a little bit of pasta cooking water at a time to make the sauce smooth. Transfer pasta to plates and serve topped with freshly grated Parmesan cheese, if desired.

Brown chopped bacon in a large skillet, 10 to 12, over medium heat then remove to a paper towel-lined plate to drain,

Nutrition | Per Serving: 412 Calories, 13g Total Fat, 126mg Cholesterol, 436mg Sodium, 53g Carbohydrate, 5g Fiber, 22g Protein

2 cloves garlic, minced Whisk eggs in a bowl with salt and pepper then whisk in Parmesan cheese and set aside.

My husband and I were lucky enough to take the trip of a lifetime in 2010 through Italy’s capital city of Rome and the Amalfi Coast. We ate, and ate, and ate for 10 days straight. One of the most memorable dishes we ordered was Spaghetti Carbonara, enjoyed at a tiny table on a cobblestone-lined street in the heart of Rome.

I’ll never forget it, especially because whipping up my re-creation dish of Bacon and Brussels Sprouts Spaghetti Carbonara is so easy to do at home! — Kristin Porter

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Brussel sprouts are mini cabbages full of soluble fiber that may help reduce LDL, or “bad” cholesterol.

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BEEF SIRLOIN PASTA PORTABELLO Servings: 4 | Recipe from: Iowa Beef Industry Council

1¼ pounds beef top sirloin steak boneless, cut 1-inch thick 8 ounces uncooked linguine or angel hair pasta 1 to 2 tablespoons olive or soybean oil 2 large cloves garlic, crushed ½ teaspoon salt ½ teaspoon pepper 1 tablespoon olive oil 8 ounces Portobello mushroom caps, cut in half, then cut crosswise into ¼-inch thick slices 1 medium red, yellow or green bell pepper, cut into ⅛-inch thick strips 2 tablespoons thinly sliced fresh basil leaves ⅓ cup freshly grated Romano cheese Fresh basil sprigs and bell pepper rings Cook pasta according to package directions; drain. Keep warm.

Meanwhile, trim fat from beef steak.

Cut steak lengthwise in half and then crosswise into ⅛-inch thick strips.

In wok or large nonstick skillet, heat 1 to 2 tablespoons oil over mediumhigh heat until hot. Add beef and garlic, half at a time, and stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from pan with slotted spoon; season with salt and pepper. Keep warm.

In same pan, heat 1 tablespoon oil until hot. Add mushrooms and bell pepper strips; stir-fry 3 to 4 minutes or until mushrooms are tender.

Remove from heat. Return beef to pan; add sliced basil and toss.

Place pasta on large deep oval platter; arrange beef mixture on pasta. Sprinkle cheese over beef and pasta or pass separately, if desired.

Garnish with basil sprigs and bell pepper rings.

Nutrition | Per Serving: 525 Calories, 16g Fat, 68mg Cholesterol, 519mg Sodium, 48g Carbohydrate, 3g Fiber, 44g Protein

Beef is power-packed with protein and 10 essential nutrients we need each day.

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HOMEMADE CHICKEN NOODLE SOUP WITH BUTTER DIPS Servings: Soup 6, Butter Dips 22 | Recipe from: Cristen Clark, Food & Swine FOR THE SOUP:

2 tablespoons butter 1 tablespoon olive or soybean oil ½ cup diced yellow onion ½ cup diced carrots 4 stalks celery, diced 1 tablespoon fresh thyme leaves (or 2 teaspoons dried thyme leaves) ½ teaspoon salt ¼ teaspoon ground black pepper 1 can (8 ounces) sweet corn kernels, drained of ½ the canning liquid 4 cups chicken stock 1 tablespoon cornstarch 1 tablespoon water ½ pound cellentani noodles or egg noodles, cooked and drained 2 to 3 cups cooked chicken, diced ½ cup half-and-half or whole milk FOR THE BUTTER DIPS:

2¼ cup all-purpose flour ¼ cup sugar 1 tablespoon baking powder 1½ teaspoons salt 5 tablespoons cold butter, cubed 1 cup cold milk

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5 tablespoons butter

For the soup, in a large stockpot melt the butter with the olive oil; add the onion and sauté until translucent, about 4 minutes.

Stir in the carrot, celery, thyme, salt and pepper and cook until the vegetables are tender, stirring frequently, about 3 minutes.

Add the corn and stock and bring to a boil.

In a small dish, combine the cornstarch and water to make a paste and whisk in to the boiling soup. Boil for 1 minute.

Stir in the cooked noodles and chicken and simmer for 2 minutes. Off heat, add half-and-half or milk and season with additional salt and pepper to taste.

For the Butter Dips, preheat the oven to 425°F. In a large bowl, combine the flour, sugar, baking powder and salt in a large bowl. Use a pastry blender or two knives to cut in the 5 tablespoons butter until the butter is pea-sized. Add the milk and stir until incorporated.

Turn the dough out onto a lightly floured surface and pat into an 8x12 inch rectangle. Slice the dough in half lengthwise, then cut crosswise into 2-inch-wide fingers to make 12 biscuits.

Place the remaining 5 tablespoons butter in a 9x13 baking dish and place in the preheated oven to melt. Remove the pan from the oven and arrange the dough fingers on top of melted butter, side by side. Bake for 20 to 25 minutes or lightly golden and until firm to the touch. Serve warm with soup.

Nutrition | Per Serving: Soup: 539 Calories, 15g Total Fat, 145mg Cholesterol, 737mg Sodium, 53g Carbohydrate, 4g Fiber, 48g Protein | Butter Dips: 107 Calories, 6g Total Fat, 15mg Cholesterol, 197mg Sodium, 13g Carbohydrate, 0.3g Fiber, 2g Protein ENTRÉES

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IOWA GIRL EATS Blogger, Kristin Porter

In addition to working with the Iowa Food & Family Project, I am a busy wife, new mama and blogger. I started the recipe blog Iowa Girl Eats in 2009 and have been cooking and writing ever since. My mom made home-cooked meals nearly every day of the week growing up, and I always knew I wanted to do the same for my family. The only difference is now I get to cook for people around the world through the blog, sharing fresh, family-friendly and in-season recipes, while sharing a bit about my family and home life, too. Food is more than a meal on a plate; it creates connections and memories that last a lifetime. It is my privilege to help families start creating those connections and memories through my recipes. — Kristin Porter

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CLASSIC IOWA PORK TE NDERLOIN SANDWICH Servings: 4 | Recipe from: Cristen Clark, Food & Swine

1 cup all-purpose flour 1 cup cornstarch 2 teaspoons seasoned salt 1 teaspoon ground black pepper 2 eggs 3 tablespoons milk 1 sleeve Chicken in a Biskit crackers, crushed 1 cup panko bread crumbs 4 boneless pork loin chops 1 quart peanut or vegetable oil 4 large sandwich or Kaiser rolls, split and buttered Dill pickles, ketchup, mustard, thinly sliced sweet onions Combine the flour, cornstarch, seasoned salt, and pepper in a shallow baking dish. Remove and reserve 2 tablespoons of this mixture.

In a second shallow baking dish, whisk the eggs and milk together until well-blended. In a third dish, combine the crushed crackers and panko, plus the reserved flour/ cornstarch mixture.

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Butterfly each pork chop and pound between sheets of plastic wrap with a meat mallet to ¼-inch thick.

To coat, first dredge each piece of pork on both sides in seasoned flour, shaking off any excess. Dip into the egg mixture to coat both sides, then dredge in the crumb mixture, pressing gently to coat both sides evenly.

Transfer the pork to a clean plate and repeat the process with the remaining pork. Allow the pork to rest for 20 minutes to give the breading time to adhere to the meat.

In a large, heavy-bottomed skillet heat the oil to 350°F. Fry the breaded pork until golden brown on both sides, about 3 minutes per side. The pork is cooked when it reaches an internal temperature of 145°F on an instant read thermometer. Transfer to paper towel-lined plate.

In a skillet, toast the buns over medium-high heat. Serve pork loin on buns with condiments of choice.

Nutrition | Per Serving: 791 Calories, 26g Total Fat, 188mg Cholesterol, 1,788mg Sodium, 86g Carbohydrate, 3g Fiber, 51g Protein

As a member of the Iowa Pork Producers Association, I have the privilege of sitting on the committee that judges Iowa’s Best Breaded Pork Tenderloin Contest. Prior to judging, I made my own version of this classic, Iowa – inspired sandwich. It was a hit with the whole family and a favorite of my children too. If the kids aren't in the mood for a full sandwich, we cut pieces of breaded tenderloin into strips and call them "pig twigs." They are great dipped in honey mustard or ranch dressing. — Cristen Clark ENTRÉES

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CROCKPOT ORANGE TURKEY Servings: 8 | Recipe from: Katie Olthoff, farmer from Hamilton County

1 (6- to 8-pound) boneless, skinless turkey breast 4 cups broccoli florets 2 cups seeded, chopped red, yellow or orange bell peppers ¾ cup Smuckers Sweet Orange Marmalade ®

¾ cup Sweet Baby Ray’s® Hickory and Brown Sugar Barbecue Sauce 2 tablespoons soy sauce Cooked brown rice for serving Place the turkey breast in a 6-quart slow cooker, cover, and cook on the low-heat setting for 6 to 8 hours (depending on the size of the breast) or until a meat thermometer registers

165°F. Remove the turkey from the cooker and let cool slightly on a cutting board. Pour off any liquid from the slow cooker crock.

Cut or shred the turkey into smaller pieces and return them to the slow cooker. Arrange the broccoli and peppers on top of the turkey. In a bowl stir together the marmalade, barbecue sauce and soy sauce, and pour it over the turkey and vegetables and stir to combine. Cover the slow cooker and cook on the high-heat setting for 30 minutes. Serve turkey and vegetables over brown rice.

Nutrition | Per Serving without rice side: 512 Calories, 2g Total Fat, 211mg Cholesterol, 711mg Sodium, 32g Carbohydrate, 2g Fiber, 85g Protein

Nothing makes me happier than seeing my two little boys working with their daddy on the farm. I love the values and work ethic they are learning from him every day. — Katie Olthoff

H Y-V E E D I E T I T I A N T I P S

For a healthier twist and same great taste, try lower-sugar orange marmalade and lower-sodium soy sauce.

Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system. Selenium also has an essential role to play in your antioxidant defense system, helping to eliminate cancer-friendly free radicals in the body.

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SARA ROSS Pottawattamie County

Meet Iowa

Sara Ross is from Minden, where she and her husband, Kevin, grow corn and soybeans and raise cattle on their sixthgeneration family farm. As the mom of two little boys and marketing manager for her family’s insurance agency, Sara also makes it a priority to share her experience with consumers. She has traveled across the country and internationally to speak on agriculture, farming practices and food choices. You can read all about her life on the farm, her family and her favorite recipes on her blog.

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WHAT FARMERS GROW MAKES IOWA GO

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With one in five working Iowans employed by agriculture, it’s no surprise that almost 25 percent of the state’s economy is fueled by farming.

However, for the families of Iowa’s 93,000 farms, providing food is much more than an occupation; it’s a passionate and purpose-driven way of life.

Look for our farmer features throughout the cookbook and learn more about their passions for agriculture, animals, their families, Iowa and you!

SHANNON LATHAM Franklin County Shannon Latham is vice president of Latham Hi-Tech Seeds and lives with her husband, John, and their two children near Sheffield. As owner of Enchanted Acres Pumpkin Patch, she has a passion for people, animals and agriculture.

“The best part of my job has always been traveling the countryside and meeting with farmers because many of the world’s kindest, most caring people — as well as many of the best cooks — live in the country.” Find more recipes and farm stories from Shannon on her blog.

TheFieldPosition.com

JULIE KENNEY Story County After 10 years of marketing and communications experience in the corporate world, Julie Kenney decided to take a more active role on the farm with her husband, Mark. Today, they’re proud to be fifth-generation farmers who grow corn, soybeans and oats in central Iowa alongside Mark’s family. Julie is also a mother of two and enjoys sharing “a taste of farm life in the city” on her blog.

FarmEatsCityStreets.com

KATIE OLTHOFF Hamilton County Katie Olthoff raises nearly 120,000 turkeys each year alongside her husband, Bart, on their Hamilton County farm. Katie is passionate about agricultural issues, especially those related to animal welfare, hormones and antibiotics. She’s a mom of two boys and also enjoys blogging, home décor and writing in her free time. Connect with Katie on her blog.

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THE GINGHAM APRON Adair County Denise, Annie, Jenny, Molly and Shelby are a family of modern farm women who grow corn, soybeans, alfalfa and raise beef cattle in Adair County. From tractor rides to tea parties — and everything in between — they enjoy telling stories of everyday life on the farm through their blog.

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93 ,0 0 0 FARMS IN TH E STATE IOWA’ S FA RM E RS ARE T H E NAT I O N’ S L E AD E RS I N

KELLIE BLAIR Webster County Kellie Blair and her husband, AJ, are corn, soybean, cattle and pig farmers near Dayton. As she shares on her blog, Home Again Finnegan, Kellie is a proud conservationist, agronomist and mom of two kids. Kellie is passionate about telling the story of agriculture and is open to every opportunity to answer questions about food and family.

"There's nothing quite like being home on the farm. I am thankful to be here and to be raising our family here," says Blair.

P R OV ID IN G CO RN, S OY B E A NS , P O RK AND EGGS TO FAMILIE S NE X T D O O R A ND A RO UND T H E WO RL D

96% OF I OWA FARMS ARE FAMILY- OW NED

HomeAgainFinnegan.blogspot.com

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SAUSAGE CHOWDER Servings: 10 | Recipe from: Nicole Yoder, farmer from Decatur County

1 pound pork sausage 1 medium onion, thinly sliced 4 cups diced potatoes 2 cups diced carrots 3 cups water 2 tablespoons minced fresh parsley or dried parsley 1 tablespoon minced basil 1 teaspoon salt ⅛ teaspoon pepper

In a soup kettle or Dutch oven over medium heat, brown the sausage and onion. Slowly add the potatoes, carrots, water, parsley, basil, salt and pepper; bring to a boil. Reduce heat; cover and let simmer for 15 to 20 minutes or until potatoes are tender. Add remaining ingredients, cook 5 to 10 minutes longer or until heated through.

You can replace whole milk for the evaporated milk, if you prefer.

2 to 3 cups corn 1 (12 ounce) can evaporated milk ½ pound Velveeta or processed cheese

Nutrition | Per Serving: 358 Calories, 22g Total Fat, 60mg Cholesterol, 926mg Sodium, 29g Carbohydrate, 2.5g Fiber, 13g Protein

This chowder is a staple on our table in the winter. There is usually no shortage of sausage or potatoes in our house, so this chowder comes together quickly and always warms you up on a cold day. — Nicole Yoder

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Although dried parsley is readily available, fresh herbs like parsley brighten up the flavor in any dish and are high in antioxidants. This easy to grow herb can even be grown in your favorite pot outside on your patio!

Pork packs nutrients in every lean serving.

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SMOKED SAUSAGE AND CHICKEN GUMBO Servings: 6 | Recipe from: Kristin Porter, Iowa Girl Eats

3 tablespoons + 1 teaspoon grapeseed or vegetable oil, divided 14-ounce Andouille sausage, sliced into half moons 4 skin-on, bone-in chicken thighs (about 1¼ pounds) 1 tablespoon + 1 teaspoon Cajun seasoning 6 tablespoons gluten-free or all-purpose flour (I used white rice flour) 1 green bell pepper, chopped 2 small celery stalks, chopped 1 large shallot or 1 small onion, chopped 2 cloves garlic, minced 2 tablespoons tomato paste 56-ounce low-sodium chicken broth 2 bay leaves ¼ teaspoon smoked paprika ¼ teaspoon cayenne pepper (or more or less, optional)

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Heat 1 teaspoon oil in a 6+ quart Dutch oven or soup pot over mediumhigh heat. Add sausage and sauté until browned, 5 to 7 minutes. Transfer to a plate then set aside. Season both sides of chicken thighs with 1 teaspoon Cajun seasoning and place skin side down in Dutch oven. Sear on both sides until golden brown, 3 to 4 minutes a side (does not need to be cooked through), then transfer to plate with sausage and set aside.

Remove Dutch oven from heat for a few minutes to cool slightly and place back over medium heat. Add remaining 3 tablespoons oil then sprinkle in flour and whisk constantly until mixture is the color of caramel, 10 to 15 minutes (this is your roux). Add bell pepper, celery and shallot or onion and sauté until vegetables are slightly tender, 5 minutes, scraping the bottom of the Dutch oven often with a wooden spoon to make sure roux doesn’t burn. Add garlic and tomato paste and sauté for one more minute.

Add a couple big glugs of chicken broth at a time to the Dutch oven, using the wooden spoon to scrape up any bits on the bottom. Add remaining chicken broth, remaining 1 tablespoon Cajun seasoning, bay leaves, smoked paprika, cayenne pepper, sautéed sausage and chicken thighs and turn heat up to bring gumbo to a boil. Turn heat down to medium and simmer uncovered for 1½ hours, occasionally skimming off the fat that rises to the top.

Transfer chicken to a cutting board, removing and discarding skin and bones. Shred chicken and add back into the gumbo. Remove bay leaves then taste and adjust seasonings if necessary.

Serve over cooked white rice.

Nutrition | Per Serving: 451 Calories, 27g Total Fat, 123mg Cholesterol, 777mg Sodium, 17g Carbohydrate, 1g Fiber, 36g Protein

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BREAKFAST CLOUD Servings: 2 | Recipe from: Iowa Egg Council

6 eggs, separated 2 tablespoons heavy cream ¼ teaspoon onion salt + ⅛ teaspoon (optional) ¼ teaspoon white pepper 4 strips good quality bacon 1 tablespoon dried chives 2 tablespoons butter + more for greasing ramekins 2 tablespoons parmesan cheese finely grated 2 ramekins (8 ounces each) (4½-inch wide mouth works nicely) Separate eggs and let come to room temperature. Preheat oven to 350°F. Lightly beat egg yolks and add cream, onion salt, white pepper and lightly beat again to combine. Set aside.

Fry bacon until crisp and drain on paper towel. Cool and crumble 2 strips into fine pieces.

Butter ramekins and set aside. Beat egg whites to form soft peaks. Add ⅛ teaspoon onion salt, optional.

Continue beating to form stiff peaks.

Fold in chives and crumbled bacon pieces into egg whites.

Place 1 tablespoon butter in center of buttered ramekins. Divide egg yolk mixture between ramekins. Add 1 tablespoon cheese on top of each yolk mixture.

Spoon egg white mixture equally over top of yolk mixture in each ramekin, mound with peaks.

Cut remaining 2 bacon strips in half and pierce whites with bacon leaving ⅔ of each strip showing.

Bake 5 to 7 minutes, or until lightly browned. Serve immediately.

Nutrition | Per Serving: 680 Calories, 61g Fat, 27g Saturated Fat, 665mg Cholesterol, 890mg Sodium, 3g Carbohydrate, 28g Protein

Egg yolks contain more vitamins — and larger quantities of those vitamins — than egg whites.

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CHICKEN MARSALA Servings: 2 | Recipe from: The Soyfoods Council

2 tablespoons soybean oil 1 cup sliced crimini mushrooms ½ cup sweet Marsala 1 cup soy milk 1 to 1½ teaspoons sugar ½ cup chicken broth ½ cup soft silken tofu Salt, ground black pepper, and granulated garlic 1 cup brown rice flour 1 cup soy flour 2 eggs 2 (6 ounce) boneless, skinless chicken breasts ¼ cup vegetable oil for frying

In a saucepan, heat the oil over medium-high heat. Stir in the mushrooms and sauté until soft and beginning to brown, about 3 minutes. Add the Marsala (be careful as the wine may flare up)

and simmer until nearly evaporated.

Whisk in the soy milk, sugar, broth and tofu. Bring the sauce to a boil, then reduce the heat to mediumhigh and simmer until reduced by half. Season with salt, pepper and garlic; keep warm while preparing the chicken.

Combine the rice and soy flours in a shallow dish. In another shallow dish, whisk the eggs together. Dip the chicken breasts first in the egg to coat, then dredge in the flour mixture to coat, shaking off the excess. Heat the oil in a large skillet over medium-high heat. Add the chicken and sauté on both sides until well-browned and cooked through, about 10 minutes, or until the internal temperature reaches 160°F on an instant-read thermometer.

Serve chicken breasts immediately with warm Marsala sauce.

Nutrition | Per Serving: 1,235 Calories, 55g Total Fat, 310mg Cholesterol, 414mg Sodium, 94g Carbohydrate, 14g Fiber, 85g Protein

Tofu is one of the most versatile lean proteins out there! It acts as a sponge, and takes on flavors that you pair it with.

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CROCKPOT SHREDDED BEEF ENCHILADAS Servings: 4 to 5 (10 total enchiladas) | Recipe from: Kristin Porter, Iowa Girl Eats

2 to 3 pounds beef chuck roast 1 large onion, peeled then roughly chopped 6 cloves garlic, peeled then smashed 1 can (15 ounces) beef broth 1 tablespoon chili powder 2 teaspoons cumin Pinch of garlic, salt and pepper (to taste) 1 can (4 ounces) chopped green chiles 10 to 12 corn tortillas 8 ounces shredded Monterey Jack cheese, divided 2 cans (10 ounces each) enchilada sauce Toppings: salsa, avocado, sour cream, cilantro

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Trim large pieces of excess fat from roast and cut into 6 to 8 big hunks.

Add onion, garlic and beef broth into the bottom of a 5.5 or 6-quart crock pot and nestle beef into mixture.

Sprinkle in chili powder, cumin, garlic, salt and pepper and then place the lid on top and cook on low for 6 to 7 hours, or until beef shreds easily. Remove beef, shred and place into a large bowl with enough cooking liquid to make it juicy, but not so much that it’s dripping. Stir in green chiles. Discard remaining cooking liquid.

Preheat oven to 350°F then spray a 9x13 pan or two smaller pans with nonstick spray, spreading two tablespoons of enchilada sauce in the bottom. Divide shredded cheese in half, reserving half for topping the enchiladas.

Wrap half the tortillas in a damp paper towel and microwave for 30 seconds.

Spread about ¼ cup of shredded beef across the center of each tortilla and top with 1 tablespoon shredded cheese and roll. Place seam side down in the prepared pan, then repeat with remaining ingredients. Pour remaining enchilada sauce on top, topping with remaining cheese.

Generously spray a large piece of foil with nonstick spray and place sprayedside down on the pan. Bake for 20 minutes, then remove foil and bake for 5 to 10 more minutes or until cheese is melted and sauce is bubbly. Let rest for 5 minutes before serving with toppings.

To freeze: Wrap the unbaked enchiladas with plastic wrap and foil, then freeze.

Thaw for 24 hours in the fridge then remove the plastic wrap, reapply foil that’s been sprayed with nonstick spray, and bake as directed above.

Nutrition | Per Serving: (without additional toppings) 786 Calories, 50g Total Fat, 164mg Cholesterol, 1409mg Sodium, 37g Carbohydrate, 5g Fiber, 52g Protein

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CORNBREAD, SAUSAGE AND APPLE STUFFING Servings: 8 | Recipe from: Iowa Pork Producers Association

8 ounces pork sausage, bulk 2 cups apple, unpeeled and chopped ¾ cup onion, chopped ⅓ cup butter 1 teaspoon poultry seasoning ⅛ teaspoon pepper 6 cups cornbread, coarsely crumbled ¼ cup fresh parsley, chopped ¼ to ½ cup chicken broth, reduced-sodium Heat oven to 350°F. In a large skillet, cook sausage until brown.

and onion in hot butter until tender.

Remove from heat. Stir in poultry seasoning and black pepper.

In a large bowl, combine sausage, apple mixture, cornbread and parsley. Drizzle with enough chicken broth to moisten, tossing gently. Transfer to a greased 2-quart casserole.

Cover and bake for 25 to 30 minutes or until heated through.

Nutrition | Per Serving: 340 Calories, 18g Fat, 60mg Cholesterol, 680mg Sodium, 38g Carbohydrate, 3g Fiber, 8g Protein

Remove sausage; drain fat and set aside. In the same skillet, cook apple

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Eating pork will provide a good source of protein, which is vital for repairing and maintaining body tissue and muscle mass, among other functions.

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FOOD & SWINE Blogger, Cristen Clark

I began my blog, Food & Swine, to preserve contestwinning recipes, heirloom family recipes and the memories that accompany them. After success in baking competitions in Iowa and on the national stage, I was often asked for my recipes in places like the grocery store, or church. I found my blog to be a perfect avenue for not only sharing recipes but also creating a “digital scrapbook” of our growing family.

Another blogging goal was to feature modern-day agriculture and the innovations that will help farmers grow and produce more food using fewer resources than ever before. My family life is so deeply connected to farming and writing about it led me to become, what some call, an “ag-vocate.” I wear the title proudly and consider myself privileged to represent the Iowa farm families I hold in such high-esteem. — Cristen Clark

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ROAST PORK WITH RASPBERRY SAUCE Servings: 10 | Recipe from: Shannon Latham, farmer from Franklin County

1 (3- to 4-pound) boneless pork loin roast 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon ground sage 1 package (12 ounces) frozen raspberries, thawed 1½ cups sugar ¼ cup white vinegar ¼ teaspoon ground cloves ¼ teaspoon ground ginger ¼ teaspoon ground nutmeg ¼ cup cornstarch 1 tablespoon lemon juice 1 tablespoon butter, melted 3 to 4 drops red food coloring Preheat the oven to 350°F. Season the roast with salt, pepper, and sage, and place on a rack in a shallow roasting pan. Roast for 1 to 1½ hours or until the internal temperature reaches 145°F (medium rare) and 155°F (medium). Tent with foil and let rest for 10 minutes before slicing.

Meanwhile, drain the raspberries, reserving the berries as well as any juices. If necessary, add enough water to the juices to make ¾ cup.

In a medium saucepan, combine ½ cup of the raspberry juice with the sugar, vinegar and spices. Bring to a boil over high heat, reduce heat to medium-low and simmer, uncovered, for 10 minutes.

Blend the cornstarch with the remaining ¼ cup raspberry juice.

Bring the sauce to a simmer over medium heat and whisk in the cornstarch mixture, stirring constantly. Bring to a boil and simmer for 1 minute or until thickened.

Stir in the thawed raspberries, lemon juice, butter and food coloring; keep warm.

To serve, slice the roast and arrange on a platter with raspberry sauce on the side.

Nutrition | Per Serving: 442 Calories, 19g Total Fat, 84mg Cholesterol, 293mg Sodium, 38g Carbohydrate, 2g Fiber, 28g Protein

My mantra in the kitchen is ‘simply delicious.’ That’s why Raspberry Pork Roast is my go-to recipe when company is coming. — Shannon Latham

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BBQ CHICKEN AND CHEDDAR FOIL PACKET DINNER Servings: 4 | Recipe from: Midwest Dairy Association

3 tablespoons barbeque sauce 4 small boneless, skinless chicken breast halves (1 pound) 2 small unpeeled red potatoes, thinly sliced 1 red or green bell peppers, seeded and sliced 1 green onion, finely chopped ¼ teaspoon salt ⅛ teaspoon black pepper 1½ cups shredded reduced-fat cheddar cheese Preheat oven to 375°F. Place a foil sheet, approximately 12x12 inches, on a work surface.

Spoon about 1 teaspoon of the barbeque sauce in the center of the foil. Place one chicken breast half over barbeque sauce and spread another

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teaspoon of sauce over chicken. Top with quarter of the potato, bell pepper and onion. Sprinkle with a pinch of the salt and pepper.

Fold foil in half to cover contents; make narrow folds along edges to seal. Repeat with remaining ingredients to assemble three more packets. Place the four packets on a baking sheet and bake for 35 minutes.

Open foil packets with scissors and carefully pull back edges as contents may be very hot. Sprinkle a quarter of the cheese over the top of each chicken breast and return to oven, unsealed for two minutes or until cheese is melted. With a spatula, transfer the contents of each packet onto individual serving plates.

Nutrition | Per Serving: 290 Calories, 4.5g Total Fat, 75mg Cholesterol, 630mg Sodium, 21g Carbohydrate, 2g Fiber, 38g Protein

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SLOW COOKER BEEF STEW Servings: 4-6 | Recipe from: Linda Cline, farmer from Fayette County

2 pounds beef stew meat 6 carrots, peeled, cut into 1-inch chunks 2 or 3 russet potatoes, peeled, cut into large chunks 1 medium onion, sliced into rings ½ to 1 cup frozen peas 1 tablespoon sugar 1 teaspoon salt 1 bay leaf 2 tablespoons quick-cooking tapioca

Place the stew meat, carrot chunks, potato chunks, onion, peas, sugar, salt and bay leaf in the crock of a 3-quart slow cooker. Sprinkle with tapioca then pour the tomato juice over the top. Cover the slow cooker and cook for 10 to 12 hours on low heat setting or for 5 to 6 hours at high heat setting. Remove the bay leaf before serving.

Nutrition | Per Serving: 673 Calories, 39g Total Fat, 157mg Cholesterol, 574mg Sodium, 34g Carbohydrate, 4g Fiber, 44g Protein

¾ cup tomato juice Mike and Linda Cline raise beef cattle and grow corn and hay near Elgin.

When it comes to recipes, Linda sticks to simple, family favorites to satisfy her “meat and potato” loving husband.

A three-ounce serving of lean beef is about 150 calories and provides 10 nutrients including protein, iron and B-vitamins that can help satisfy you and maintain a healthy weight, build muscles and fuel a healthy and active lifestyle.

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Dark chocolate —sweet, rich and delicious — is good for more than curing a broken heart.

Food has properties that give you clarity, focus, emotional harmony, good health and vitality.

Dessert represents a sense of bliss – a moment of totally relishing that which makes us feel good.

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FOUR- MINUTE CARAMEL APPLE PIE Servings: 12 | Recipe from: Cristen Clark, Food & Swine

FOR THE CRUST:

1½ cups all-purpose flour 2 teaspoons sugar ½ teaspoon salt ⅓ cup soybean oil 4 tablespoons milk FOR THE FILLING:

6 baking apples, peeled and sliced ¼-inch-thick 1 cup sugar ¼ cup all-purpose flour 1½ teaspoons ground cinnamon 2 teaspoons lemon juice 1 teaspoon lemon zest Pinch of salt FOR THE TOPPING:

1 cup all-purpose flour ½ cup (1 stick) butter, room temperature ½ cup packed brown sugar ½ cup oats, regular or instant ½ cup purchased or homemade caramel sauce Preheat the oven to 400°F. For the crust, in a 9-inch pie plate whisk together the flour, sugar and salt.

Pour the oil and milk over the dry ingredients and stir with a fork until the dough is evenly moistened.

Gently press the dough evenly over the bottom and up the sides of the pie plate. Press the tines of a fork into the edge of the crust to crimp.

For the filling, gently toss together the apples, sugar, flour, cinnamon, lemon juice and zest and salt. Pour into the pastry-lined pie plate.

For the topping, blend the flour, butter, brown sugar and oats together with a fork until well mixed. Evenly distribute over the top of the pie.

Bake the pie in preheated oven for 20 minutes. Reduce the heat to 350°F and bake for an additional 40 to 45 minutes or until slow bubbles form in the juices around the pie.

If the crust is browning too quickly during baking, cover with a sheet of foil or a foil ring. Remove the pie from the oven and let cool at least 4 hours before slicing and serving.

Drizzle the pie with half of the caramel sauce, cut into wedges and serve with remaining caramel sauce.

Nutrition | Per Serving: 417 Calories, 15g Total Fat, 21mg Cholesterol, 229mg Sodium, 70g Carbohydrate, 4g Fiber, 4g Protein

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SWEET CORN ICE CREAM WITH BLACKBERRY SAUCE Servings: 12 | Recipe from: Sara Ross, farmer from Pottawattamie County

FOR THE ICE CREAM:

8 ears fresh sweet corn, shucked 5 cups heavy cream 4 cups whole milk 1½ cups sugar, divided 14 large egg yolks ¼ teaspoon salt 2 tablespoons vanilla extract FOR THE BLACKBERRY SAUCE:

1 cup sugar ½ cup water 2 pints fresh blackberries 2 teaspoons lemon juice Cut the kernels off the ears of corn and place in a large pot; break the cobs in half and add them to the pot. Add the cream, milk and 1 cup of the sugar. Stir well and bring to a boil over mediumhigh heat.

Off heat, remove the corn cobs (do not throw away). Use an immersion mixer or blender to puree the mixture, then return the cobs to the pot. Let the mixture stand for about 2 hours, keeping warm over the lowest setting of your stove.

After 2 hours, bring the mixture back to a simmer then remove from heat.

Remove and discard the corn cobs.

Whisk the egg yolks and remaining

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½ cup sugar together in a bowl. Stir 1 cup of the hot cream into the yolk mixture to temper, then slowly pour the egg mixture into the cream mixture, whisking constantly.

Return the pot to the stove and cook over medium-low heat, stirring frequently, until mixture thickens and coats a spoon. This should take about 10 minutes.

Finally, pour the ice cream mixture though a fine sieve or strainer into a container to remove the pieces of corn. Chill the mixture for at least 4 hours or overnight before freezing in an ice cream maker according to manufacturer’s directions.

To make the blackberry sauce, bring the water and sugar to a boil in a large saucepan. Add the blackberries and cook for about 10 minutes or until the berries start to break down. Add the lemon juice and remove from heat. Use an immersion mixer or a blender to puree the blackberry sauce and then strain the sauce through a fine sieve or cheesecloth to get rid of the seeds. Refrigerate the sauce until you are ready to serve.

To serve, scoop the sweet corn ice cream into serving bowls and top with some of the blackberry sauce.

Nutrition | Per Serving: 728 Calories, 46g Total Fat, 390mg Cholesterol, 133mg Sodium, 74g Carbohydrate, 5g Fiber, 11g Protein

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APPLE CRISP MUFFINS Servings: 10 | Recipe from: Kristin Porter, Iowa Girl Eats

¼ cup butter, softened to room temperature ¼ cup soybean oil ⅓ cup sugar ⅓ cup brown sugar ¼ cup unsweetened applesauce 1 egg 1 teaspoon vanilla 1½ cups flour ½ teaspoon cinnamon ½ teaspoon baking soda ½ teaspoon baking powder ¼ teaspoon salt 1½ cups chopped apple (I recommend Honeycrisp or Granny Smith) FOR THE CRISP TOPPING:

½ cup brown sugar ½ cup old fashioned oats ¼ cup flour ¼ cup butter, softened to room temperature ¼ teaspoon cinnamon Preheat oven to 350°F. Line a 12-cup muffin tin with liners then set aside.

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In a large bowl mix together butter, oil, sugars and applesauce until combined, about 1 minute (mixture will look curdled). Add egg and vanilla then mix to combine.

In a separate bowl stir together flour, cinnamon, baking soda, baking powder and salt. Remove 2 tablespoons of the flour mixture then toss with the apples in a separate bowl to coat.

Add remaining flour mixture to wet ingredients in two batches, mixing until just combined before adding the next batch. Fold in the apples. Scoop batter into prepared muffin cups filling them ¾ full.

For the crisp topping: Mix ingredients together in a small bowl until well combined. Sprinkle a heaping tablespoon on top of each muffin and bake for 15 to 17 minutes or until a toothpick inserted into the center comes out clean. Let cool in muffin tins for 10 minutes then remove to a cooling rack to cool completely.

Nutrition | Per Serving: 316 Calories, 16g Total Fat, 46mg Cholesterol, 216mg Sodium, 41g Carbohydrate, 1.5g Fiber, 4g Protein

Apple Crisp is my all-time favorite fall dessert but portion control has never been my strong suit. Apple Crisp Muffins have all the flavor of sweet apple crisp, but come in a portion-controlled muffin! — Kristin Porter

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TRACTOR-APPROVED KETTLE CORN SNACK MIX Servings: 14 | Recipe from: Cristen Clark, Food & Swine

½ cup popcorn kernels ⅓ cup granulated sugar ¼ cup soybean oil ½ teaspoon salt 1 large bag (1 pound) plain M&Ms® candies 2 small bags of jumbo raisins Other mix-ins: chocolate chips, butterscotch chips, nuts, candy corn, Reese’s Pieces, etc.

In a large stock pot over medium heat stir together the popcorn kernels, sugar, and oil until well combined. Cover and swirl the

mixture around until the kernels start popping. Continue to swirl and cook until there are 2 to 3 seconds between pops — this only takes a minute or two.

Immediately turn the popcorn out into a large bowl and sprinkle with salt. Let cool completely.

Toss the cooled popcorn with the M&Ms®, raisins and other mix-ins, as desired. Store in glass quart jars and tie decoratively with ribbon.

Makes excellent gifts.

Nutrition | Per Serving: (without additional mix-ins) 419 Calories, 12g Total Fat, 5mg Cholesterol, 119mg Sodium, 73g Carbohydrate, 4g Fiber, 3g Protein

Trail mix is a great source of energy on long days during harvest. Growing up, my mom always made my dad a mix with peanuts, chocolate candies and candy corn. This could be found in any truck, tractor or combine during harvest. This year I’m going to mix it up and throw in some of my husband’s famous kettle corn, a few raisins and more chocolate candies, of course! Harvest is a busy time of year. Sometimes it is easier to plunge your hand into some snack mix and eat on the go, rather than stop and take the time to eat lunch. ­— Cristen Clark

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Popcorn is a great whole grain snack! You can individualize this recipe to be as healthy as you want.

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BANANA CHOCOLATE CHIP MINI MUFFINS Servings: 12 (24 muffins) | Recipe from: Julie Kenney, farmer from Story County

1 stick butter, room temperature 1⅓ cup sugar 1 cup sour cream 2 eggs 1 teaspoon vanilla extract 2 cups flour 1 teaspoon baking soda 1 teaspoon baking powder ¾ teaspoon salt 3 ripe bananas, mashed 1 cup mini chocolate chips Preheat the oven to 325°F. Generously spray 2 mini muffin pans with baking spray or line with mini paper muffin liners.

In a large mixing bowl, cream the butter and sugar together with an electric mixer. Blend in the sour cream, eggs and vanilla extract.

In a separate bowl, whisk together the flour, baking soda, baking powder and salt. Add the dry ingredients to the butter mixture and stir just until combined. Fold in the bananas and chocolate chips.

Spoon the batter into the prepared pans and bake for 25 to 30 minutes or until the tops are lightly golden and a toothpick comes out clean. Remove from the oven and cool on a rack for 10 minutes before unmolding.

Nutrition | Per Serving: 185 Calories, 8g Total Fat, 32mg Cholesterol, 181mg Sodium, 27g Carbohydrate, 1.g Fiber, 2g Protein

Dark chocolate is loaded with antioxidants.

Antioxidants help free your body of free radicals, which cause oxidative damage to cells.

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APPLE PECAN FRENCH TOAST CUPS Servings: 20 | Recipe from: Iowa Egg Council

4 eggs 8 cups French bread 1 cup milk ½ cup heavy whipping cream ½ teaspoon vanilla 2 teaspoons apple pie spice, divided 3 cups baking apples, peeled, cored and finely chopped 1 cup brown sugar, divided 2 tablespoons cornstarch FOR THE TOPPING:

6 tablespoons butter, melted 1 tablespoon maple syrup 2 teaspoons maple syrup ¾ cup pecans, chopped Place bread cubes in a large bowl. In a medium bowl, beat together eggs, milk, whipping cream, vanilla and 1 teaspoon apple pie spice. Pour egg

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mixture over bread and let soak for 15 minutes.

Preheat oven to 350°F. Combine ¼ cup brown sugar, 1 teaspoon apple pie spice and cornstarch. Sprinkle over chopped apples and stir.

Divide soaked bread cubes among approximately 20 well-greased muffin cups, filling each about two-thirds full. Lightly press bread down. Top evenly with apple mixture. Combine melted butter with maple syrup, ¾ cup brown sugar and pecans. Mix well and spoon evenly over apples.

Bake 22 to 25 minutes or until egg has set and tops are golden brown.

Unmold and, if desired, serve with additional maple syrup, pecans and whipping cream.

Nutrition | Per Serving: 208 Calories, 10g Total Fat, 61mg Cholesterol, 196mg Sodium, 25g Carbohydrate, 1.5g Fiber, 5g Protein

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CHERRY AND RED RASPBERRY CHEESECAKE Servings: 12 | Recipe from: Cristen Clark, Food & Swine

FOR THE CRUST:

12 whole graham crackers (1 package), broken into pieces 2 tablespoons sugar 6 tablespoons butter, melted FOR THE FILLING:

4 packages (8 ounces each) cream cheese, softened 1½ cups sugar 2 tablespoons lemon juice Minced zest of 1 lemon 4 eggs ½ cup sour cream 1½ teaspoons vanilla extract FOR THE TOPPING:

1 can (15 ounces) cherry pie filling 1 cup fresh raspberries ½ teaspoon vanilla extract FOR THE WHIPPED CREAM

1 cup heavy cream 3 tablespoons confectioners’ sugar 1 teaspoon vanilla extract For the crust, preheat the oven to 350°F with a rack in the center. Brush the bottom and sides of a 9-inch springform pan with some of the melted butter; set aside.

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In a food processor, pulse the graham cracker pieces until fine. Add the sugar and remaining butter, pulse to combine, then pour into the prepared pan. Pat the crumbs evenly on the bottom and partially up the sides of the pan and bake until golden and fragrant,

12 to 14 minutes. Remove and set aside; leave the oven on.

For the filling, in a large bowl, beat the cream cheese, sugar, lemon juice and zest with an electric mixer until smooth. Add the eggs one at a time, mixing just until incorporated after each addition. Blend in the sour cream and vanilla and mix for 1 minute. Pour the batter into the graham cracker crust and place the pan in the oven; set a pie plate filled with 3 cups of water in the oven next to the cheesecake. Bake for 1 hour or until the sides are set but the center is still somewhat unset. Turn the oven off, prop the door open and let the cheesecake cool for 1 hour inside the oven. Chill the cheesecake for 4 hours, loosely covered with plastic wrap.

For the topping, in a mixing bowl, fold together the pie filling, raspberries, and vanilla. Chill until ready to use.

For the whipped cream, in a mixing bowl, whip the cream until soft peaks form. Add the sugar and vanilla and continue to whip until stiff peaks form.

To assemble, remove the sides of the springform pan and transfer the cheesecake to a serving platter (do not remove the cheesecake from the pan’s base). Spoon the cherry filling in the center of cheesecake, leaving a 1-inch margin around the edges.

Pipe rosettes of the vanilla whipped cream in the margin. Slice the cheesecake using a sharp, thin-bladed knife, dipping the knife in hot water before and after each cut.

Refrigerate any leftover cheesecake.

Nutrition | Per Serving: 715 Calories, 45g Total Fat, 200mg Cholesterol, 459mg Sodium, 70g Carbohydrate, 2g Fiber, 9g Protein DESSERTS

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GLUTEN-FREE RE FRIGERATOR COOKIES Servings: 12 | Recipe from: The Soyfoods Council

⅓ cup sugar 3 tablespoons soybean oil ½ teaspoon lemon or almond extract 1 cup soy flour 2 teaspoons baking powder ¼ teaspoon salt ¼ cup water In a large mixing bowl, stir together the sugar, oil and extract. Sift the soy flour, baking powder and salt into the sugar mixture. Add the water and knead to form a dough. Form the dough into a log about 6 inches long, wrap in plastic and refrigerate for at least 2 hours.

Preheat the oven to 325°F. Lightly coat a baking sheet with nonstick spray (or line with parchment paper).

Unwrap the chilled dough and cut into ¼-inch-thick slices. Arrange on the prepared baking sheet, spacing about 2 inches apart, and bake until set, about 15 minutes. Cool cookies for 2 minutes on the baking sheet, then transfer to a rack to cool completely.

If desired, frost cooled cookies with a glaze made from 1 cup sifted confectioners’ sugar mixed with 1 to 2 tablespoons of lemon juice.

Nutrition | Per Serving: 80 Calories, 4g Total Fat, 0mg Cholesterol, 131mg Sodium, 9g Carbohydrate, 1g Fiber, 4g Protein

Soy provides heart-healthy protein. Read the ingredient labels on food products and you will be amazed at how much soy you are already eating.

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STRAWBERRY ANGEL FOOD CAKE JARS Servings: 6 | Recipe from: Kristin Porter, Iowa Girl Eats

1 (7-inch) angel food cake 6 cups sliced strawberries (about 2 pounds) 1 pint heavy whipping cream 1 teaspoon vanilla ¼ cup powdered sugar 6 wide-mouthed mason jars (12 ounces each) Slice angel food cake into 2-inch cubes then divide cubes in half. Divide each half into 6 portions and place 1 portion into the bottom of each mason jar. Top with ½ cup sliced strawberries and a dollop (2 to 3 tablespoons) of homemade whipped cream. Repeat with remaining ingredients.

For the homemade whipped cream: place the clean bowl of an electric mixer, or a large mixing bowl, into the freezer for 10 minutes. Fit the mixer with the whipping attachment then add whipping cream and vanilla to the chilled bowl. Whip the mixture on medium speed while gradually adding the powdered sugar then increase the speed to high and whip until cream can hold its shape, 2 to 3 minutes (do not over whip). Refrigerate until ready to use.

Nutrition | Per Serving: 492 Calories, 31g Total Fat, 110mg Cholesterol, 457mg Sodium, 52g Carbohydrate, 4g Fiber, 6g Protein

If you join my family and me for a grill out in the summertime, chances are you’ll be served angel food cake with fresh strawberries and whipped cream before leaving. It’s a summer staple we can never resist. Strawberry Angel Food Cake Jars are a fun twist on the light and fruity dessert made by layering fluffy angel food cake cubes, sliced strawberries and homemade whipped cream in an irresistible presentation. — Kristin Porter

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CRANBERRY DUFF CAKE Servings: 9 | Recipe from: Suzanne Shirbroun, farmer from Clayton County

FOR THE CAKE:

2 cups flour 1 cup sugar ½ teaspoon salt 2 teaspoons baking powder 1 teaspoon cinnamon 2 cups raw cranberries 1 cup milk ¼ cup melted butter 1 teaspoon vanilla

Preheat oven to 350°F. Sift together dry ingredients. Add cranberries, milk, butter and vanilla. Mix well. Pour into a buttered 8-inch square baking dish.

Bake at 350°F for 40 minutes.

While the cake is in the oven go ahead and make up the butter sauce.

Combine the butter, sugar and cream in a saucepan. Bring to a boil and then lower heat. Stir in vanilla and cinnamon and simmer for 10 minutes.

Serve the duff warm with the sauce on the side.

FOR THE SAUCE:

½ cup butter 1 cup sugar

Nutrition | Per Serving: 506 Calories, 23g Total Fat, 69mg Cholesterol, 340mg Sodium, 72g Carbohydrate, 2g Fiber, 4g Protein

¾ cup whipping cream 1 teaspoon vanilla ½ teaspoon cinnamon

Our farm is sustainable because my ancestors believed in taking care of the land so each generation would have the benefits of productive, fertile soils. We do our best to continue these practices so our sons will have the opportunity to be the seventh generation if they should ever want to farm.

— Suzanne Shirbroun

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DESSERTS

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BLUEBERRY, PECAN, DARK CHOCOLATE SOY PUDDING CRUNCH Servings: 6 | Recipe from: David Jensen, Executive Chef, Urbandale Hy-Vee

1½ cups soymilk 4 ounces dark or bitter-sweet chocolate, chopped ¼ cup sugar ¾ cup egg substitute 1 cup fresh or frozen blueberries ⅓ cup chopped pecans Whipped soy topping ¼ cup textured soy protein In a medium saucepan over low heat, cook soymilk, chopped chocolate and sugar until chocolate is just melted, stirring constantly. Whisk to blend. Remove from heat and cool

10 minutes. Whisk in egg substitute.

Place six 6-ounce custard cups in a large baking pan. Divide the blueberries and pecans among the 6 cups. Divide chocolate mixture among filled cups. Add boiling water to the baking pan about half way up sides of cups. Bake in a 325°F oven 30 to 35 minutes or until knife inserted near center comes out clean.

Remove from water and chill.

Serve topped with whipped topping and sprinkled with textured soy protein.

Nutrition | Per Serving: 253 Calories, 13g Total Fat, 1mg Cholesterol, 97mg Sodium, 27g Carbohydrate, 3g Fiber, 8g Protein

Textured Soy Protein, TSP for short, is a high-fiber, high-protein food made from soy flour.

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PUMPKIN MUFFINS Servings: 20 | Recipe from: Shannon Latham, farmer from Franklin County

1¾ cups all-purpose flour 1 teaspoon baking soda 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon baking powder 1½ cups sugar 1 cup soybean oil 2 eggs 1 can (15 ounces) pumpkin purée (not pumpkin pie filling) Honey-pecan whipped cream cheese (optional) Preheat the oven to 350°F. Line a standard muffin tin with paper muffin liners.

In a large bowl, sift together the flour, baking soda, cinnamon, nutmeg and baking powder. In a second bowl, whisk together the sugar, oil and eggs. Add the pumpkin and sugar mixture to the dry ingredients and whisk just to combine. Do not overmix.

Fill the muffin cups ⅔ full and bake for 25 to 30 minutes or until a toothpick inserted in the center comes out clean. Serve warm or cool to room temperature and frost with cream cheese if desired.

Nutrition | Per Serving: 209 Calories, 12g Total Fat, 21mg Cholesterol, 76mg Sodium, 25g Carbohydrate, 1g Fiber, 2g Protein

H Y-V E E D I E T I T I A N T I P S

Healthier baking options include using two egg whites in place of one whole egg to decrease cholesterol in baked goods. For those with an egg allergy, consider using Hy-Vee chia seeds. Mix 1 tablespoon chia seed with 3 tablespoons water and place in a sealed container for up to two weeks.

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STATE FAIR PEPPERMINT ICE CREAM BARS Servings: 9 | Recipe from: Cristen Clark, Food & Swine

2 quarts vanilla ice cream 1 package (1 pound) Double-Stuffed Oreos® 2 jars (12 ounces each) hot fudge ice cream topping ½ cup crushed peppermint candies ½ teaspoon peppermint extract, optional Line an 8x8 baking pan with plastic wrap, extending the sheets of plastic over the sides. Set the ice cream out to soften.

Place the Oreos® in a large plastic ziptop bag and crush into large pieces with a rolling pin or meat mallet.

Press half of the crushed cookies into the pan and freeze until firm.

When the ice cream is soft, stir in the crushed candies and extract, if

desired. Carefully spread softened ice cream onto the layer of crushed cookies and freeze for 30 minutes or until firm.

Warm the hot fudge topping in a microwave for 45 seconds and carefully spread over the chilled ice cream layer. Press the remaining crushed cookies gently into the fudge to secure, then freeze for 8 hours or until firm.

To serve, lift the bars out of the pan using the overhanging plastic wrap and transfer to a cutting board.

Carefully peel the plastic away and cut into 9 bars. Serve immediately or wrap individual bars in plastic and freeze.

Nutrition | Per Serving: 980 Calories, 51g Total Fat, 175mg Cholesterol, 404mg Sodium, 126g Carbohydrate, 3g Fiber, 12g Protein

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FRESH APPLE CAKE Servings: 16 | Recipe from: Kristin Porter, Iowa Girl Eats

½ cup butter, at room temperature ½ cup soybean oil 2 cups sugar ½ cup no sugar added applesauce 3 eggs 2 teaspoons vanilla extract 3 cups flour 1 teaspoon cinnamon 1 teaspoon baking soda 1 teaspoon baking powder ½ teaspoon salt 2 to 3 Granny Smith apples (or other baking apple), cored and cut into ½ inch cubes (3 cups total) ¼ cup powdered sugar Preheat oven to 350°F. Generously spray a Bundt pan with nonstick spray and set aside.

In the bowl of an electric mixer, or with a hand mixer, beat butter, vegetable oil and sugar until pale yellow, about 2 minutes. Add applesauce then beat to combine.

Iowa Girl Eats Favorite 136

Add eggs one at a time, beating until combined before adding the next egg. Add vanilla and beat to combine.

In a separate bowl, stir together flour, cinnamon, baking soda, baking powder and salt. Remove 2 tablespoons of flour mixture then toss with cubed apples. Add remaining dry ingredients to wet ingredients in three batches, mixing until just combined before adding the next batch, then fold in apples.

Pour batter into prepared Bundt pan and bake for 50 to 60 minutes, or until a wooden skewer inserted into the center comes out clean.

Check cake at 20 minutes — if top is turning too brown, place a sheet of non-stick sprayed tin foil on top.

Cool for 10 minutes in the pan then run a knife along the inner rim and invert cake onto a wire rack to cool completely. Garnish cooled cake with powdered sugar.

Nutrition | Per Serving: 330 Calories, 14g Total Fat, 55mg Cholesterol, 229mg Sodium, 49g Carbohydrate, 1g Fiber, 4g Protein

Fresh Apple Cake is one of my all-time favorite desserts. Studded with fresh apple chunks and sweet cinnamon spice, the cake is fluffy yet dense, and ultra moist. I love baking it in a bundt pan for an old-fashioned touch. Serve sprinkled with powdered sugar or with a bowl of vanilla ice cream — there's nothing better. — Kristin Porter

DESSERTS

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HOT FUDGE CAKE Servings: 9 | Recipe from: Nicole Yoder, farmer from Decatur County

1 cup flour ¾ cup sugar 6 tablespoons cocoa, divided 2 teaspoon baking powder ¼ teaspoon salt ½ cup milk 2 tablespoons soybean oil 1 teaspoon vanilla 1 cup brown sugar 1¾ cup hot water Whipped cream or ice cream, optional

Preheat oven to 350°F. In a medium bowl, combine the flour, sugar, 2 tablespoons cocoa, baking powder and salt. Stir in the milk, oil and vanilla until smooth. Spread into an ungreased 9x13 baking pan (may take a bigger pan). Combine brown sugar and remaining cocoa; sprinkle over batter. Pour hot water over all; do not stir. Bake for 35 to 40 minutes. Serve warm. Top with whipped cream or ice cream if desired.

Nutrition | Per Serving: 218 Calories, 4g Total Fat, 1mg Cholesterol, 184mg Sodium, 46g Carbohydrate, 1.5g Fiber, 3g Protein

H Y-V E E D I E T I T I A N T I P S

You can use light or reduced-fat ice cream to save on calories and get the same great taste!

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PEACH-A-BERRY COBBLER Servings: 12 | Recipe from: Kristin Porter, Iowa Girl Eats

1 cup flour ½ cup + 2 tablespoons sugar, divided 1½ teaspoons baking powder ½ cup milk ¼ cup butter, softened ¼ teaspoon cinnamon FOR THE FRUIT FILLING:

¼ cup brown sugar 1 tablespoon cornstarch ½ cup cold water 3 cups sliced fresh peaches 1 cup fresh blueberries 1 tablespoon butter 1 tablespoon lemon juice Preheat oven to 350°F. Combine flour, ½ cup sugar and baking powder in a large bowl then stir to combine. Add milk and butter and stir until smooth and set aside.

For the fruit filling: In a large saucepan whisk together brown sugar, cornstarch and water until smooth. Turn heat to medium, add peaches and blueberries then switch to a wooden spoon and cook until mixture is thick and bubbly. Add remaining butter and lemon juice, stirring until butter is melted.

Pour mixture into an ungreased 1½ quart baking dish then scoop topping mixture on top. Does not have to be even. Stir remaining 2 tablespoons sugar and cinnamon together in a small bowl then sprinkle on top.

Place baking dish onto a cookie sheet then bake for 30 to 35 minutes, or until a toothpick inserted into the center of the topping comes out clean. Serve with vanilla ice cream.

Nutrition | Per Serving: 161 Calories, 5g Total Fat, 13mg Cholesterol, 40mg Sodium, 28g Carbohydrate, 1g Fiber, 2g Protein

If there’s one dessert I can never resist it’s fresh and fruity filling under a warm cobbler topping like in my Peach-a-Berry Cobbler. The contrast of smooth and silky, light and fluffy is truly delicious. Use summer’s best peaches and blueberries, or switch things up and use whatever fruit is in season! — Kristin Porter

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A good marinade contains flavorings, spices, herbs and more. Because a marinade is also acidic, it carries these flavors into foods.

The use of spices in your food appeals to all of your senses.

It enhances the flavor, look, feel and aroma of any recipe.

You only need enough marinade to cover the meat completely with a thin layer.

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SALT-FREE HERB BLENDS GROUND CHILI

OREGANO

GROUND GINGER

BLACK PEPPER

Recipes by Anne Hytrek, Hy-Vee Dietitian

MI X E D H E RB B LEND — for salads, pasta salads, steamed

vegetables, vegetable soup or fish. Blend ¼ cup dried parsley flakes, 2 tablespoons dried tarragon and 1 tablespoon each of dried MIX OF PEPPERS

PARSLEY

CARDAMOM

CUMIN

oregano, dill weed and celery flakes.

I TA L I A N B LEND — for tomato-based soups and pasta dishes,

chicken, pizza, focaccia and herbed bread. Blend 2 tablespoons each of dried basil and dried marjoram, 1 tablespoon each of garlic powder and dried oregano and 2 teaspoons each of thyme, crushed POPPY SEEDS

PAPRIKA

BLACK MUSTARD

DRIED ONION

dried rosemary and crushed red pepper.

ME X I C A N CHI LI B LEND — for chili with beans, enchiladas,

tacos, fajitas, chicken, pork and beef. Blend ¼ cup chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder, ground red pepper and THYME

MUSTARD

COARSE PEPPER

CLOVES

½ teaspoon cinnamon.

C H I N E S E FI VE-SPI CE — for chicken, fish or pork. Blend ¼ cup

ground ginger, 2 tablespoons ground cinnamon, 1 tablespoon each of ground allspice and anise seeds and 2 teaspoons ground cloves.

TURMERIC

CORIANDER

CURRY

JUNIPER

E ASY DI P B LEND — for mixing with cottage cheese, yogurt or

low-fat sour cream or to lightly salt chicken and fish. Blend ¼ dill weed and 1 tablespoon each of dried chives, garlic powder, dried lemon peel and dried chervil.

SEED MIXTURE

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ANISE

ROSEMARY

CINNAMON

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BBQ SAUCE

LOW-SODIUM MARINADE

Servings: 65 | Serving size: 2 tablespoons Source: American Diabetes Association, www.diabetes.org

Servings: 4 | Source: Quick Cooking, May/June 2005 Revised by: Anne Hytrek

1 tablespoon canola or olive oil 1 cup minced onion 2 cloves garlic, minced 2 beef bouillion cubes ½ cup hot water 3 (6 ounce) tomato paste, divided 1 cup Splenda granular ¾ cup Worcestershire sauce ¾ cup Dijon mustard 3 tablespoons liquid smoke, hickory flavored 1 teaspoon salt ½ cup cider vinegar 1 teaspoon Tabasco sauce (+1 teaspoon for spicier sauce)

Place oil in a large saucepan.

Add onions and garlic. Sauté over medium heat until clear (approx 2 to 3 minutes). Mix the bouillon and water until partially dissolved. Add bouillon mixture and all remaining ingredients to the saucepan. Stir well using a wire whisk.

4 (5 ounce) pork chops, center loin

Simmer uncovered 25 to 30 minutes to allow flavors to meld.

Sitr frequently. Refrigerate overnight in a non-metallic container. Sauce is best if prepared one day before use. Keeps well refrigerated for 1 week.

2 tablespoons olive oil

¼ cup Worcestershire sauce ¼ cup minced fresh parsley ¼ cup balsamic vinegar ¼ cup light soy sauce ¼ cup apple juice 1 teaspoon minced garlic ½ teaspoon pepper

In a large resealable plastic bag, combine the first eight ingredients; add pork chops. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Drain and discard marinade. Grill pork chops, covered, over medium heat for 10 to 15 minutes on each side or until juices run clear and a meat thermometer reads 160°F. Nutrition | Per Serving: 160 Calories, 2.6g Fat, 62mg Cholesterol, 120mg Sodium, 6g Carbohydrate, 26g Protein

Marinade entrée the night before grilling. This is a fabulous marinade with an unique flavor, especially with pork.

Nutrition | Per Serving: 15 Calories, 0g Total Fat, 135mg Sodium, 3g Carbohydrate, 0g Fiber

Great hostesss gift! Can easily be canned and stored to preserve! (Must be canned before you refrigerate).

SALT-FREE CREOLE SEASONING Servings: 25 | Source: www.grouprecipes.com

3 tablespoons granulated onion or onion powder

2 tablespoons oregano

3 tablespoons granulated garlic or garlic powder

1 tablespoon paprika

½ teaspoon white pepper 2 tablespoons black pepper 2 tablespoons thyme 2 tablespoons basil

1 teaspoon cayenne Pinch dry mustard Mix all ingredients and store in airtight jar. Shake before using.

This is a good all-purpose seasoning that will enhance many dishes.

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BEEF TEMP S & TIP S Perfectly cooked, flavorful beef achieves a balance between the minimum amount of cooking needed for maximum palatability and food safety. Meat thermometers and the visual appearance of the beef aid in determining degrees of doneness.

Braised or stewed beef is always cooked until well done. Tenderness is the clue to doneness; beef is fork-tender when a utility fork can be inserted without resistance and then releases easily when pulled out.

Cooking beyond the fork-tender stage can result in dry, stringy beef.

Beef color is also an indicator of degrees of doneness. The protein pigments of hemoglobin and myoglobin are denatured during cooking and change from red to pink to brown the longer it is cooked.

MEDIUM RARE:

MEDIUM:

WELL DONE:

145°F

160°F

170°F

FOOD HANDLING Safe steps in food handling, cooking, and storage are essential in preventing foodborne illness. You can't see, smell or taste harmful bacteria that may cause illness. In every step of food preparation, follow the four guidelines to keep food safe: CLEAN SEPARATE

Wash hands and surfaces often.

Separate raw meat from other foods.

COOK

Cook to the right temperature.

CHILL

Refrigerate food promptly.

Keep beef refrigerated — never thaw at room temperature. Wash hands thoroughly with soap and warm water. Avoid cross-contamination by separating raw and and ready-to-eat foods.

Rinsing cooked ground beef crumbles with water is a simple way to reduce fat.

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BEEF BEEF CUT

HOW TO COOK

USE FOR

ST EA KS RIBEYE STEAK

FLAT IRON STEAK

STRIP STEAK

SHOULDER STEAK

TOP SIRLOIN STEAK

Ribeye

Grill, broil

Grilled or broiled steaks

Strip steak

Grill, broil

Grilled or broiled steaks

Shoulder steak (Chuck)

Grill, skillet

Grilled or skillet steak; needs to be marinated

Ranch steak (Chuck)

Grill, skillet

Grilled or skillet steak; needs to be marinated

Flat Iron steak (Chuck)

Grill, stir fry

Grilled or broiled steak, cut into strips for stir-fry

Sirloin steak

Grill, broil, stir fry

Grilled or broiled steak, cut into strips for stir-fry or fajitas

TOP ROUND STEAK

ROASTS

BOTTOM ROUND ROAST

SHOULDER ROAST

Bottom Round or Rump roast

Slow cooker or braise

Roast beef, pot roast

Shoulder roast

Slow cooker or braise

Pot roast, shredded beef

Ribeye roast

Roast (on rack, no lid)

Beef roast

Brisket

Braise, smoker

Brisket slices

OT HER

Country-Style ribs

Slow cooker or braise

Barbecued ribs (boneless)

GR OUND BEEF CHUCK CENTER ROAST

80/20 GROUND BEEF

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COUNTRY-STYLE RIBS

85/15 GROUND BEEF

95/5 GROUND BEEF

Ground beef that is not less than 80% lean (usually a 80/20 lean-to-fat ratio) is used for burgers and in recipes calling for browning (crumbles) and pouring off drippings, such as chili, tacos and spaghetti sauce. When properly cooked, it is moist and juicy. Ground beef packages are labeled according to USDA standards.

The information on the labels will be expressed as percent lean to percent fat (85% lean/15% fat, for example).

Ground beef that is 95% lean or leaner meets government guidelines for “lean.” If you’re trying to choose lean meats, this is a great choice for you. It works well in dishes that require crumbles, like meat sauce, tacos, stuffed peppers or casseroles where draining fat might be difficult.

Ground beef should be cooked to a safe and savory 160ºF. Cook ground beef thoroughly. Never eat raw or rare ground beef.

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TURKEY FOOD HANDLING • Wash anything that raw meat touches including cutting boards, utensils and other surfaces. Separate raw turkey from other foods.

• Always cook turkey to 160ºF when tested with a meat thermometer.

• Keep turkey warm (140ºF or higher after cooking).

• Microwave leftovers to 165ºF. • Refrigerate leftovers within 2 hours.

• Thaw and marinate turkey in the fridge, NOT on the counter.

• Always use separate plates for raw turkey and cooked turkey.

TUR KEY CUTS TENDERLOINS/ FILLETS

GROUND TURKEY

Can be white or dark meat, check labeling for nutritional information.

TURKEY BREAST

All white meat, leanest of all the turkey cuts, cut steaks by slicing half breast across the grain into ½ to 1-inch thick steaks. Cut slices or cutlets by slicing half breast across the grain into ⅛ to ⅓ inch thick cutlets.

TURKEY BREAST CUTLETS

Thin slice of turkey breast, cut slices or cutlets by slicing half breast across the grain into ⅛ to ⅓ inch thick cutlets.

TURKEY THIGH

H OW TO T H AW A T U R K EY Be sure to let your turkey completely thaw before cooking. If it was frozen through when you bought it, the turkey will thaw within a few days in the fridge, approximately 24 hours for every five pounds of turkey. For quicker thawing, place the turkey in a cold water bath and change the water every 30 minutes until it's thawed.

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All white breast meat, whole muscle from inside center of breast, boneless and skinless. Very tender and great for grilling, or any recipes that call for chicken breast.

TURKEY WING PORTION/ DRUMETTE/LEGS TURKEY FRIES

Dark meat, easily deboned if necessary, can be used in any recipe or preparation calling for beef chuck or round.

Part of the wing, all dark meat.

Turkey testicles, usually breaded and fried.

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SEVEN OF THE MOST COMMON CUTS OF PORK HAVE, ON THE AVERAGE, 16% LESS FAT AND 27% LESS SATURATED FAT THAN 20 YEARS AGO.

P ORK SELECTING QUALITY P OR K

NEW YORK PORK CHOP

PORTERHOUSE PORK CHOP

RIBEYE PORK CHOP

Pork that is a pinkish-red color will provide a better eating experience. Avoid choosing meat that is pale in color and has liquid in the package. Look for pork that has marbling, or small flecks of fat.

Marbling is what adds flavor.

TEMP S & TIP S Because of modern feeding practices, trichinosis is a no longer a concern. Although trichina is virtually nonexistent in pork, if it were present, it would be killed at 137°F. That’s well below the recommended end cooking temperature for pork, which is 145°F, followed by a 3-minute rest time.

RIBEYE PORK CHOP, BONELESS

PORK RIBEYE ROAST

ARM PORK ROAST

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SIRLOIN PORK CHOP, BONELESS

SIRLOIN PORK ROAST

PORK BACK RIBS

NEW YORK PORK ROAST

PORK TENDERLOIN

PORK SPARERIBS

Because pork can often be overcooked, checking the internal temperature often will help prevent dry pork. Cook pork until the internal temperature reaches between 145°F and 160°F, followed by a three-minute rest time, and is a little pink inside. A digital, instantread thermometer is a low-cost, must-have for every kitchen. When inserted into the thickest part of the meat (without touching any bone), the temperature should register within a few seconds. Instant-read thermometers are not meant to be left in the meat during cooking.

The USDA revised cooking recommendation applies to pork whole cuts, such as tenderloin, chops and roasts. Ground pork, like all ground meat, should be cooked to 160°F. Pre-cooked ham can be reheated to 140°F or enjoyed cold.

Pork truly is The Other White Meat®! According to a recent analysis by the U.S. Department of Agriculture, pork tenderloin contains the same amount of fat and slightly less calories than the same serving of skinless chicken breast.

Who doesn't love bacon? Bacon is one of the most popular pork products. Did you know 70% of all bacon in the U.S. is eaten at breakfast time?

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Bactok

Basics:

THE WELL-STOCKED KITCHEN

F R E E Z E R STA P LES

CO UNT ER STAPLES

CANNED GO O DS &

Stock up on fruits and veggies to make smoothies and stir frys on the fly. Buy meat and fish on sale, then thaw in the fridge for 24 hours before you want to use. Reheat bagels and breads for 20 seconds in the microwave, wrapped in a paper towel, then toast like normal.

Garlic and shallots/onions seem to find their way into everything I cook. I always keep a big bowl of them on the counter.

SHELF-STABLE ITEMS

• Garlic • Shallots/onion

• Chicken broth

• Vegetables: corn, edamame, peas • Fruit/berries: raspberries, blueberries, strawberries

by Kristin Porter, Iowa Girl Eats

Here are some freezer, fridge and pantry staples I always have on hand to make everything from soups, to casseroles, stir-frys and more. Stock up on these essentials

• Chicken • Ground beef • Shrimp

and you’ll be shocked at how easily you’re able to build a meal, and how little you'll

• Salmon/fish

have to buy at the grocery store each week.

• English muffins/bagels

Remember, this isn’t a full inventory of what I have in my kitchen. You won’t find regular weekly purchases like milk and eggs, or snacks on this list, rather it’s the

• Hash browns • Baguettes/bread

F R I DG E STA P L E S B AKIN G STAP LES You should be able to make any basic cookie or cake recipe with the following items on hand.

• Baking soda • Baking powder • Semi-sweet chocolate chips • Flour • Sugar • Brown sugar • Powdered sugar • Cocoa powder • Dried fruit/nuts • Old-fashioned oats • Corn starch • Yeast 156

F OOD STOR AG E &

OIL & VINEGAR

P R OT EC T I ON

STA P L E S

STA P L ES

The following oils and vinegar will let you create and cook everything from salad dressings, to basic sautés and stir-frys.

Store food in the fridge, freezer and more using these food storage staples. I use glass containers for food storage whenever possible.

• Foil • Glad Press ‘n’ Seal • Parchment paper • Resealable freezer bags — gallon and quart-size

• Nonstick spray • Extra virgin olive oil • Coconut oil • Vegetable oil • Sesame oil • Low-sodium soy sauce • Rice vinegar

• Resealable sandwich bags

• Balsamic vinegar

• Wax paper

• Red wine vinegar

These long-lasting items are staples in my fridge.

(I know some people don’t store potatoes in the fridge, but I do!)

• Butter • Jam • Potatoes • Tortillas • Cheddar cheese • Parmesan cheese • Bacon • Dijon mustard • Hot sauce • BBQ sauce • Worcestershire sauce • Chili garlic sauce • Buffalo sauce

• Marinara sauce • Tomato sauce

SEASO NI NG STAPLES These are the most common spices called for in most recipes I use. I’ve also included everything you need to make your own taco seasoning!

• Garlic powder • Onion powder • Garlic salt • Cayenne pepper • Chili powder • Cumin • Dried oregano

staples you can easily add fresh ingredients to, to build healthy, wholesome meals.

These items are great for making soups, stews, pastas, crock pot meals and casseroles.

• Dried thyme • Dried parsley • Paprika

• Petite diced tomatoes • Black beans • Baked beans • Canned artichoke hearts • Chipotles in adobo • Coconut milk • Salsa • Peanut butter • Brown basmati rice • Jasmine rice • Wild rice blend • Pasta — spaghetti + cut pasta like rotini, orzo, gemelli or rigatoni • Panko bread crumbs • Honey • Maple syrup

• Grill seasoning • Red chili pepper flakes • Cinnamon • Nutmeg

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TIPS F OR A DDI N G SOY TO YOUR DI ET

Substitute dairy milk with vanilla or plain soymilk.

Substitute 1 egg with 1 tablespoon soy flour+1 tablespoon water.

Substitute regular margarine with soy margarine.

Substitute sour cream with soft tofu or tofu sour cream.

1 cup all purpose flour = ¼ cup soy flour + ¾ cup all purpose flour.

BU TTER

1 stick = 8 tablespoons = ½ cup = 4 ounces = 113 grams

1 TE ASPOO N

=

1

⁄ 6 F L . OZ.

=

⅓ TA B L ESPOON

1 TAB LE SPO ON

=

½ F L . OZ. .

=

3 T EASPOON S

⅛ CUP

=

1 F L . OZ.

=

2 TA B L ESPOON S

¼ CUP

=

2 F L . OZ.

=

4 TA B L ESPOON S

⅓ CUP

=

2¾ F L . OZ. .

=

¼ CUP PLUS 4 T EASPOON S

½ CUP

=

4 F L . OZ.

=

8 TA B L ESPOON S

1 CUP

=

8 F L . OZ.

=

½ PI N T

1 PINT

=

16 F L . OZ.

=

2 CUPS

1 Q UART

=

32 F L . OZ.

=

2 PI N TS

1 LITE R

=

34 F L . OZ.

=

1 QUA R T PLUS ¼ CUP

1 GALLO N

=

128 F L . OZ.

=

4 QUA R TS

4 sticks = 32 tablespoons = 2 cups = 16 ounces = 454 grams ½ stick butter can be replaced with ½ cup applesauce EGGS

1 large egg = 1 tablespoon yolk + 2 tablespoons white 1 cup = 4 jumbo = 4 to 5 extra-large = 5 large = 5 to 6 medium = 7 small 1 large egg can be replaced with ¼ cup egg substitute or 1 tablespoon chia seed gel FLOU R

1 cup = 5 ounces = 140 grams

L EMON

1 lemon = 1 to 3 tablespoons juice, 1 to 1½ teaspoons grated zest 4 large lemons = 1 cup juice = ¼ cup grated zest ONION

1 pound = 2½ cups sliced or chopped S U GAR S

1 pound white = 2 cups white 1 pound packed brown = 2¼ cups packed brown 1 pound powdered = 3½ to 4 cups

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S O Y FA C T S

D A I R Y FA C T S

E DAMAME Edamame is a variety of a soybean. It is high in protein, fiber and contains no cholesterol. Edamame can be found in the frozen vegetable section of the supermarket. It comes shelled (out of the pod) or in the pod. Check that the package is frozen. Store in the freezer until ready to prepare.

Fresh edamame can be found in the refrigerated produce section of the supermarket. The best way to shell fresh edamame is to blanch the edamame first and then remove edamame from the pod.

E DA M A M E N U TR I TI O N % of Daily Value 1.5 oz = 1 serving 1 cup edamame shelled = 18 grams of soy protein Total Calories: 59 Total Fat: 1.5 grams, 2%

Together, milk, cheese and yogurt provide a unique package of nine essential nutrients: calcium, potassium, phosphorous, protein, vitamins A, D and B12, riboflavin and niacin (or niacin equivalents.) The USDA defines an “essential nutrient” as a dietary substance required for healthy body functioning. Essential nutrients must come from the diet because the human body can’t manufacture them in sufficient quantities to meet daily needs. From helping repair muscle tissue to maintaining healthy red blood cells, the nine nutrients in milk work together to help keep the body in optimal health.

DID YOU KNOW ?

• An 8-ounce serving of milk contains 9 essential nutrients.

• It takes 10 pounds of milk to produce 1 pound of cheese.

TO FU Tofu, also called bean curd, is a food made by coagulating soymilk and pressing the resulting curds into soft, white blocks. Tofu is an easy ingredient to use in any recipe because of its ability to adapt to a dish. In its original state, tofu is rather bland. It acts as a sponge, and takes on flavors that you pair it with. Tofu is one of the most versatile lean proteins out there!

• The dietary guidelines for Americans recommends 3 daily servings of low-fat milk and fat-free milk or milk products for everyone 9 years and older.

• Dairy foods are the top source of calcium in the American diet.

T E X T U R E D V E GE TA B L E P R OT E IN/ T E X T U R E D S OY P R OT E I N Textured Vegetable Protein (TVP) or Textured Soy Protein (TSP) is a highfiber, high-protein food made from soy flour. TVP is a dehydrated product, so it needs to be hydrated. TVP has a similar texture to ground meat when hydrated and works well in dishes like casseroles, pasta sauces, soups, and chili. TVP absorbs spices and flavorings so it is an extremely versatile staple.

In the package, it is shelf stable and has a long shelf life. If stored in a tightly closed container at room temperature it will keep for several months. Once rehydrated, store TVP in the refrigerator and use within a few days.

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E G G FA C T S ©

Don’t forget the eggs! Eggs can be found in 93% of all U.S. households. Today’s consumer chooses eggs for their versatility, nutritional benefits, and low-cost per serving. No other protein source can feed a family of four for less than $1.50, approximately $0.18 per serving!

• Eggs are rich in nutrients, containing 13 essential vitamins and minerals.

• A large egg contains more than six grams of the highest

quality protein available.

• Egg protein serves as the standard by which all other protein

sources are measured. The protein found in eggs provides

long-lasting energy and has been shown to decrease hunger

and assist in weight management.

• Don't skip the yolk! Nearly 50% of the protein and most of

the vitamins and mineals are in the yolk, and nothing

goes better with bacon!

BROUGHT TO YOU BY THE IOWA FOOD & FAMILY PROJECT AND OUR PARTNERS

C O R N FA C T S Corn is a delicious vegetable with any meal, especially corn on the cob! Corn on the cob is a summertime favorite for most families.

Sweet corn is a starchy vegetable that doubles as a functional food.

Starchy means it is high in carbohydrate content. Functional means it contains multiple nutrients that can bring benefits to the body.

Did you know that Iowa grows more corn in an average year than most countries? And, just one bushel of corn contains 72,800 kernels and weighs 56 pounds.

IOWAFOODANDFAMILY.COM Funded in part by the soybean, pork, beef, egg, dairy, corn and turkey checkoffs.

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