by Kilah Hemesath, Latham Hi‑Tech Seeds Marketing Intern

Packing lunch before heading out the door in the morning involves either throwing a few granola bars into my bag or arriving five minutes late to class because I took time to pack a real lunch. Thankfully, my dilemma was solved when I went home last weekend!

My mom had been telling me about a new trend called “Mason Jar Salads in a Jar.” I was a bit skeptical on how long they would stay fresh, but they lived up to the test! On Day 10, the salad was just as crisp and fresh as they were on Day 1.

After a trip to the grocery store and three hours of labor, we had 40 pints of salad in jars! We made 10 of each kind: Ranch Rotini, Tortellini and Artichoke, Taco Salad and Strawberry Vinaigrette. These recipes can be found here, along with 27 others!

Those three intensive hours of cooking, chopping and packing led me to develop a list of ways to speed up this process in the future. Here are my top three takeaways:

1. First cook the ingredients that must be cooled. Each recipe either called for noodles, quinoa or salad dressings that had to be cooled before being packed into the jars. Cooking these first minimizes downtown because you can be preparing other items while these are cooling.
2. Cut up your veggies at the same time. There A LOT of veggies to cut, especially if you make four kinds of salad! Cutting all veggies at the same time reduces the need to continuously clean up plus results in fewer dishes to wash in the end.
   
3. Make an assembly line. With multiple ingredients going into each jar, it’s easier to
   have everything laid out nicely. This is also a great way to create an assembly line if multiple hands are there to help! 

Depending on the ingredients of your salad, you may want to prioritize the order in which you eat them. For example, I don’t want to save the taco salads for last because of the fresh avocado.

A quick, easy and healthy lunch option is now doable with the Mason Jar Salads. Give it a shot and switch up your lunch!

The number one New Year’s resolution made by Americans is “eat healthy.” What does this mean? Studies have shown the vast majority of resolutions are never met because they’re vague, so I asked a registered dietitian to help me develop a plan for success.

“The crucial part of healthy eating is having a balanced diet,” says Anne Hytrek, MSEd, RD, LD, CDE, who works at Ankeny Prairie Trails Hy-Vee and serves on the Iowa Food & Family Project’s Advisory Committee. “One food group doesn’t give all that your body needs for proper brain and muscle function. That’s why it’s so important to eat foods – in proper portion sizes – from all food groups.”

Portion control is another key to healthy eating. Our supersized, fast food society has led to the mind shift that 16 ounces of soda and 1-pound burgers are standard. The truth is that one portion of meat is 3 ounces, or about the size of a deck of cards.

“A ‘petite steak’ is usually 8 ounces and that’s more than twice the recommended serving of meat per meal,” explains Hytrek. “When people replace portions of meat with vegetables as the U.S. dietary guidelines suggest, they’re probably going to need to snack in between meals. Snacks are fine as long as they’re planned to balance your diet.”

While the guidelines encourage Americans to eat more nuts, Hytrek says that literally a handful of nuts constitutes one serving. Also keep in mind that not all nuts have the same caloric content. Almonds, walnuts and pistachios have lower calories than peanuts and pecans. Cashews and Macadamia nuts have the most calories. Be intentional in your meal and snack choices, so that you don’t unintentionally raise your caloric intake.

Another tip for eating healthier in the year ahead is getting the recommended 5 servings of fruits and vegetables daily. Try to have at least one different colored vegetable and one different colored fruit at a meal, suggests Hytrek. This is a win-win because your plate will be more visually appealing, and you’re more apt to eat a colorful meal.

Also consider adding fruits and vegetables as “healthy snack options.” Two clementines, or cutie oranges, is one serving. One banana is two servings. You might be able to add two servings of fruit to your diet simply by enjoying a mid-morning and mid-afternoon snack, which in turn, will help you stave off hunger until meal time.

This time of year, when we don’t have the gardens and fresh fruits in season, shop the frozen section. Frozen fruits and vegetables actually may have more nutrition than some out-of-season produce. For example, fresh strawberries aren’t in season. The boxes of strawberries in the fresh produce section now don’t contain as much vitamin C as the frozen ones, which were picked while they were ripe and frozen when these fruits were in season. Just be cautious that you’re choosing unsweetened berries or the added sugar will negate the added nutritional benefits.

Speaking of added sugar… don’t fool yourself into thinking that fruit smoothie is a guaranteed healthy choice! Hytrek says it really depends on how the smoothie is made. Some recipes call for Greek yogurt or unsweetened almond milk, which can provide nutritional benefits without all the added sugar. Most smoothies contain real fruit, which contains natural sugars, plus juice and added sugar. If this is the case, a recommended serving size for a fruit smoothie is actually be an 8-ounce cup or smaller!

In addition to smoothies, another food trend is roasted or caramelized vegetables. Today Ann Hytrek is sharing with us a recipe from Hy-Vee.com for a Healthy Caesar Salad. Bake a few kale chips to jazz up your salad and replace the calories from croutons. If you have any leftover kale, add it to a casserole or pasta.

Some of the best memories are made on roads less traveled. What I enjoy most about my job as marketing director for Latham Hi‑Tech Seeds is the ability to travel the rural countryside, meet some of the world’s nicest people, experience new things and enjoy regional foods.

Each region is known for something unique. If you’re enjoying “hot dish,” you’re most likely in North Dakota. Runza is distinctly Nebraska. Minnesota, the land of 10,000 lakes, is known for fresh catch of the day and Wild Rice Soup.

So how would you describe traditional Iowa fare? “Meat and potatoes” best describes the food scene in Iowa, but Executive Chef Jason Culbertson at the Hotel Julien Dubuque says a food revolution is underway.

“Our culinary roots are heavily influenced cuisine that our ancestors brought from Canada and European countries,” says Chef Culbertson, a Dubuque native and a graduate of Le Cordon Bleu College of Culinary Arts in Minneapolis.

“Our menus are influenced by what’s grown locally and what’s readily available,” adds Chef Culbertson. “Iowans certainly produce quality meat, but we’re definitely doing meat and potatoes in a more sophisticated, contemporary way. We’re emphasizing plating and presentation more than ever with a focus on making our dishes as aesthetically pleasing as they are delicious.”

During a recent stay at the Hotel Julien Dubuque, I was treated to a stay in a luxurious Executive Room and breakfast in Caroline’s Restaurant. This trip was part of the research author Darcy Maulsby is doing for the book she’s writing on Iowa’s culinary history. Like Darcy, I enjoy learning about history and indulging in fabulous foods. That’s why I found these facts so fun:

1. Since 1839, a hotel or inn has occupied the corner of Second and Main.
2. The Julien has hosted famous guests such as Abraham Lincoln, “Buffalo Bill” Cody, Mark Twain and Al Capone.
3. After a $30 million restoration in 2009, the Hotel Julien Dubuque has been restored its original grandeur. This stunning boutique hotel marries modern amenities with historic charm. It features “richly appointed suites, a stunning Grande Ballroom, exquisite meeting spaces, and a sunlit pool and fitness center.” (Yes, I took this verbatim from a news release because I couldn’t say it better myself!)
4. Around 1900, the City of Dubuque was equal to Chicago in size. Dubuque was an important center for trade and commerce, and the Julien was the focal point of this bustling economy. It gained recognition as a gathering place for the city’s rich and famous.
5. Al Capone may have owned an interest in the Julien. For certain, he was a frequent guest. When things got hot in Chicago, Capone would allegedly take over the entire eighth floor for its vantage point. Capone’s guards watched for Feds or rival gangs crossing the Mississippi from Illinois.

The Hotel Julien Dubuque is steeped in history. One of the most interesting characters in its past (IMO) is Caroline Fischer for whom Caroline’s Restaurant is named. Caroline is the great-great-grandmother to the three cousins who today manage the Fischer Companies and the Hotel Julien Dubuque. Caroline’s husband, Louis, was a partner in the Fischer ice business.

When Louis died in 1875, Caroline took over his ice business. Widowed at age 31 years with five young children to raise, this determined woman became one of Iowa’s first female entrepreneurs. Caroline is said to have followed her deliverymen around because taverns to which they delivered ice would provide free drinks to entice the deliverymen to leave a little extra ice. If an employee was passed out in his ice wagon, Caroline drove home his team of horses and wagon with her own horse and buggy in tow!

Caroline eventually bought out her partners in the ice business. She invested in downtown and riverfront property, and brought her family into the business that still exists today. What’s not to love about this type of persistence and spunk? Caroline reminds me of the many women who have blazed trails in Iowa agriculture.

In honor of the tenacity of Iowa’s pioneers, today we’re sharing with you a recipe that puts a twist on a meat and potatoes meal. I love this original recipe for twice baked potatoes from Ree Drummond of The Pioneer Woman. (You could substitute a favorite of your own.) The twist comes with spooning the twice baked potatoes into a martini glass and garnishing with green onion, shredded cheddar cheese and a cherry tomato on top. Toast the new year with a fun twist on Iowa’s favorite- Meat and Potatoes! This hearty meal is sure to hit the spot on a cold winter’s day or night.

Click here for more recipes from Dubuque.

P.S. You might find it interesting to note the Hotel Julien Dubuque was the featured on the 19^th season finale of ABC’s The Bachelor, featuring Iowa farmer Chris Soules.

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