COLUMNISTS
Prairie Fare: Plan ahead for healthy, budget-friendly meals
Julie Garden-Robinson
North Dakota State University Extension
Aug. 28, 2026, 9:17 a.m. CT
“Mom, could I have this backpack? It’s really cool!” I heard a child say the other day
I was feeling nostalgic watching kids check their school supply lists and load crayons, pencils and notebooks into their parents’ carts at a retail store
When my kids were young, I enjoyed our back-to-school supply “scavenger hunts,” which usually required trips to a couple of stores. Eventually, I talked my kids into using their sturdy backpacks for more than one year. Seeing my daughter’s favorite pink zebra-print backpack in my storage room the other day conjured some memories. Maybe I will have a grandchild someday
Since my kids have completed college and are working in their fields, I should have an abundance of time in our two-person household
Regardless of whether you have children at home or are living in a one- or two-person household, make time for at-home meals
As schools open, families get scheduled with activities. Sometimes, a trip to a drive-thru may seem like the best option. Even in busy times, getting healthy, budget-friendly meals on the table can still be on the agenda.
Ask yourself some questions with “never,” “sometimes” or “usually.” If you answer “never,” consider these to be time-saving tips
- Do you plan meals for the week?
- Do you make a grocery list and then shop according to your plan?
- Do you prepare parts of a meal in advance?
- Do you use leftovers as the basis for another meal, such as leftover grilled chicken in a stir fry or chicken salad?
- Do you keep a grocery list arranged according to the grocery store sections?
- Do you read recipes ahead of time to be sure you have what you need?
Providing balanced meals and eating together can promote eating healthier. That is the original basis for “congregate meals” that bring together older adults
For families, having meals together at any time of day – from breakfast to snacks – can boost better nutritional practices, especially if you plan your menu to include several food groups, including protein, vegetables, fruit, whole grains and a calcium
Further, children who enjoy meals with their families can earn better grades, practice their vocabulary and improve their social skills. If they help prepare or clean up, they are learning lifelong skills
Regardless of how many are eating with you, set aside your phone and other distractions. Although you may enjoy watching TV while eating, you may not even taste your food. Consider putting on some music and focus on enjoying the meal you prepared
We have many free food preparation, food safety and preservation rer, they are printable. If you are looking for budget-friendly recipes, check out the “Pinchin’ Pennie$ in the Kitchen” series in our food preparation section
We also have several free monthly newsletters, including “The Family Table,” “Nourish” and “Healthy Communities Alive” (with the latest research findings in nutrition and health) and two free online classes. Visit ag.ndsu.edu/food and spend some time exploring. You might be inspired to try something new. If you need some conversation starters, visit “The Family Table” website at NDSU Extension
Here’s a delicious recipe to use with seasonal vegetables from a farmers market or grocery store. Prepare the vegetables, place them in containers and refrigerate. Dinner will be ready in less than 30 minutes
Sheet Pan Beef Sirloin or Chicken Fajitas
- 1 ½ pounds sirloin steak or boneless, skinless chicken breasts, cut into ½- inch strips
- 2 red bell peppers, sliced into strips
- 1 green bell pepper, sliced into strips
- 1 onion, sliced into strips
- 1 packet reduced-sodium taco seasoning
- 3 tablespoons olive or canola oil
- 1 lime
- 10 (6-inch) whole-wheat tortillas
- Optional toppings: shredded cheese, salsa, sour cream, avocado slices
Preheat oven to 425 F and prepare a rimmed baking sheet by lining with parchment paper or aluminum foil sprayed with nonstick cooking spray. Prepare ingredients as directed. Place the steak or chicken, bell peppers and onion in a large bowl. Sprinkle with taco seasoning and drizzle with oil. Toss until evenly coated. Spread the mixture in an even layer on a baking sheet. Bake for 20 to 25 minutes or until the meat is fully cooked. Chicken should reach a minimum internal temperature of 165 F. Beef should reach a safe internal temperature based on the desired degree of doneness. Squeeze lime juice over the mixture and serve with whole-wheat tortillas and optional toppings.
Makes 10 servings (one fajita per serving). When prepared with beef and no added toppings, each fajita has 260 calories, 9 grams (g) fat, 19 g protein, 25 g carbohydrate, 4 g fiber and 290 milligrams sodium
(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)
