• Pancakes
  
• Pudding
  
• Muffins
  
• Smoothie
  
• Soup
  

That's something to delve into! 

Click the link below to dive a bit deeper into these five foods and learn how to incorporate pumpkin into them.

A properly stocked pantry is the key to preparing better-for-you meals at home. Having the right ingredients on hand lets you put together tasty meals in a hurry. Build your pantry over time by stocking a variety of the below items.

Balance of oils: canola and olive oil

• Use less expensive olive oil for cooking and more expensive extra-virgin olive oil for salads and finishing a dish. You won’t notice the difference in flavor when cooking with less expensive oil.
  

Variety of vinegars, citrus juices and fresh citrus

• Stock white, red, sherry and balsamic vinegars for salads, sauces and cooking.
  
• Lemons, limes and oranges have great flavor and acid, so they can be used as vinegar substitutes.
  
• Vinegars and citrus’ have unique flavors. Experiment to discover what you and your family like!
  
• Try vinegar on raw onions and garlic to cut the strong flavor but still maintain the powerful benefits.
  

Low-sodium stocks and broths

• These are useful for a soup, sauce or stir-fry base.
  
• Stocks and broths come in beef, chicken and vegetable flavors. Choose the unsalted or low-sodium varieties.
  
• Try stock or broth to thin homemade mashed potatoes instead of butter.
  

Herbs, spices and ethnic items
Herbs and spices add lots of flavor without adding fat. However, they should be used in moderation as they can be high in salt. Try a variety of the below items to add zest to your meals.

• Basil
  
• Cardamom
  
• Cinnamon
  
• Fish sauce
  
• Hoisin sauce
• Hot sauce
• Kosher salt
• Nutmeg
• Oregano
• Parsley
• Pesto
• Sage
• Sea salt
• Soy sauce
• Sriracha sauce
  

Assortment of whole grains
Whole grains are an excellent source of nutrients and fiber. Grains differ in their uses and flavors, so experiment to find the ones you and your family like best.

• 100% whole-grain breads
• 100% whole-grain oatmeal
• Variety of whole-grain, low-sugar cereals
• Brown, white or wild rice
• Brown or white rice pasta
• Whole-wheat pasta or couscous
• Quinoa
• Cellophane noodles or vermicelli
• Barley
• Flaxseed
• Quick cook, traditional or steel-cut oats
• Rice paper
• Wheat berries
• Wheat farro pearls
  

Thanks! to yumPOWER for these tips.

Pumpkin, chia seeds, cactus, and chocolate - Who knew?!! 

Read the article by Krista Linares, MPH, RDN, from Healthline.

Avocados are in and easy to use in recipes.  Check out these four dishes with several ingredients in common—avocados, chicken, and tortillas. They would make great dinners to spread out over the course of the week.
Click the link below for downloadable recipes and shopping lists

Some people will eat almost anything. But whether it’s pungent cheese, fried spiders or chicken liver, it can take a few tries to develop a taste for something. Fruits and vegetables are no different. Believe it or not, five servings is about equal to two-and-a-half cups. Less than you’d think, right?
Click the button below to check out some great tips for getting creative in the kitchen!

Know the three P's: Plan, Purchase and Prepare
Practice these P’s to make tasty, good-for-you meals that are pocketbook friendly.
Plan:

• Plan meals and snacks for the week around a set budget.
• Find quick and easy recipes in the MyKitchen section of yumpower.com.
  
• Include meals that will "stretch" expensive food items (stews, casseroles, stir-fried dishes).
• Make a grocery list.
• Check for sales and coupons in the local paper or online and consider discount stores.

Purchase:

• Buy groceries when you’re not hungry and not too rushed on time.
• Stick to your list and avoid aisles that don’t contain items on your list.
• Buy store brands if cheaper.
• Find and compare unit prices listed on shelves to get the best price.
• Purchase some items in bulk or as family packs which usually cost less.
• Choose fresh, in-season fruits and vegetables and canned vegetables with less salt.
• Pre-cut fruits and vegetables, individual cups of yogurt and instant rice and hot cereal are convenient but usually cost more than those that require a bit more prep time.
• Good low-cost items available all year include: Protein — beans (garbanzo, black, cannellini); vegetables — carrots, greens, potatoes; and fruit — apples, bananas

Prepare:

• Some meal items can be prepared in advance; pre-cook on days when you have time.
  
• Double or triple up on recipes and freeze meal-sized containers of soups and casseroles or divide into individual portions.
• Try a few meatless meals by substituting with beans and peas or try "no-cook" meals like salads.
• Incorporate leftovers into another meal.
• Be creative with fruits and vegetables and use them in different ways during the week.

EatFresh.org's mini nutrition education online course teaches you how to (1) Eat for Health, (2) Save Money on Groceries, and (3) Cook Easy, Tasty Meals.  What have you got to lose?

Eating healthy when money is tight can be challenging, especially if you are living with a costly condition like diabetes. These tips can help.

A diet that includes plenty of vegetables, fruits, and lean proteins is important for good health, especially if you have diabetes. Healthy eating is key to maintaining blood sugar levels in your target range. But the cost of nutritious foods can quickly add up.

Eating on a budget doesn’t mean you have to sacrifice nutrition. With a little know-how and planning, you can enjoy nutritious foods without breaking the bank. And if you need help, a diabetes care and education specialist can work with you to develop a plan that fits your lifestyle, beliefs, and culture.