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Spend Smart. Eat Smart.

The Salty Six

We have blogged on the Salty Six before, but since so many of our readers are interested in reducing their blood pressure, we decided it was worth another post!

Pan Fried Tilapia with Orange Sauce

One Fish Two Fish

Fish is a nutrient-rich, high-quality protein that provides many health benefits. Most fish can be classified into two major categories, oily or “fatty” fish and non-fatty fish. In this case, “fatty” should not worry you. Fatty fish are very healthy to eat.

cooked salmon

What is the Story with Mercury in Fish?

You may have heard on the news that we should be concerned about mercury in fish.  Nearly all fish contain traces of mercury. Mercury is found naturally in aquatic environments. It is absorbed by fish and can accumulate in their bodies, especially in larger fish and fish that live longer. Too much mercury can be harmful for humans, especially for an unborn baby or a growing, developing child. The Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend that pregnant women, women who may become pregnant, nursing mothers, and children avoid certain types of fish high in mercury and limit weekly seafood consumption to less than 12 ounces. Most Americans consume well below this guideline.

piece of salmon

Enjoying Seafood in a Land-locked State

I have an uncle who worked for years as a sea captain. He is retired now, but has many stories of his time traveling the world on a tanker ship. He often says you should not eat certain seafood unless you are within ‘spitting distance’ of the ocean. Please pardon the picture that might put in your head!

pea pods

What on Earth is a Legume?

The new Dietary Guidelines for Americans encourage us to eat a variety of protein foods including seafood, meat, eggs, nuts, seeds and legumes. You might wonder, ‘where in the grocery store would I find the legumes?’

ingredient list for whole wheat bread

Whole Grain Goodness

By Katie Busacca, ISU Dietetic Intern

Produce Basics - Peppers

Produce Basics

Have you ever wondered how to peel a kiwi or how to prepare a fresh beet? Are you not sure how to store or prepare fresh produce from the farmers market or grocery store? We’re with you! It can be tricky to manage fresh fruits and vegetables that you’re not used to eating at home.

kids in Halloween costumes

Halloween is Coming

You were expecting us to blog about handing out pencils instead of candy, right? Though non-candy treats are a way to celebrate the holiday without loading up on sugar, most kids don’t get very excited about that approach and we want happy kids on Halloween.

2017 Healthy and Homemade calendar

Healthy and Homemade Calendars are Here!

The Spend Smart. Eat Smart. team works throughout the year on a calendar that includes delicious recipes that are also healthy and inexpensive. If you want to have healthy recipes throughout the whole year, this is the calendar for you!

Spend Smart. Eat Smart. webpage

A Brand New Look for Spend Smart. Eat Smart.

Over the past several months the Spend Smart. Eat Smart. team has been working behind the scenes to update and improve our website. Our goal was to make the site more modern, simpler to navigate and functional on all of your devices. We are proud to share that our new website is live and ready for your use.

Spend Smart. Eat Smart.

Featured Video – Scrambled Egg Muffins

The Spend Smart. Eat Smart. team is very excited to share some new resources with you. This week, we are unveiling the first in a series of short, new videos that teach basic recipes and cooking skills. We hope you love them as much as we do!

Slow Cooker Black Eyed Pea Soup

Slow Cooker Recipe Roundup

We love our slow cookers at Spend Smart. Eat Smart. It is such a delight to come home from a busy day to a home-cooked meal that is ready to eat. At our holiday potluck, three of us made slow cooker dishes!