Knowing which tool to use in the kitchen while you are cooking can make a big difference in both the quality and the safety of your cooking. This graphic will show you just how to slice, dice, chop, or cut your next creation.
Knives of the Kitchen by BladeHQ illustrates all kinds of knives and the foods for which you can use them.
Check out these interesting facts about hot sauce. (Photo credit: camknows)
When it comes to hot sauce there may be no such thing as “too hot.” Those who love the spicy flavor of these sauces made with chili peppers use them on everything from eggs to enchiladas and on everything in between. Although for many Americans “hot sauce” is synonymous with Tabasco sauce, there are actually a wide variety of hot sauces available that range from hot to almost flammable.
Let’s take a look at some fun facts about hot sauce.
It’s recently come out that we’re still not eating enough vegetables, according to the USDA. Certainly, this should be of concern to our Arizona families.
But the issue is resolvable and Fill Your Plate will help you! Arizona Farm Bureau’s searchable online directory of Farmers’ Markets, farm products, and recipes is the best place to find out what you need in the way of fruits and vegetables. In fact, the website’s claim to fame is that it hosts the most comprehensive list of vegetable recipes from Arizona’s farm and ranch families that you’ll find anywhere, including the most comprehensive list of Arizona Farmers’ markets, now a searchable list.
So, while we might have a challenge eating enough fruits and vegetables, we’re not lacking in tools to help combat this challenge. Fill Your Plate is the place to go.
Some chicken, pork and corn in the barbeque (Photo credit: Wikipedia)
One of the surest signs that summer is on its way is the smell of grilling meat wafting through the air. Whether you use a smoker, some charcoal, or a shiny gas grill, cooking outside can be easier and is definitely cooler than cooking indoors. Cookouts are also a great way to get friends and family together for a fun afternoon. Here are some tips that will help you celebrate National BBQ Month using delicious, locally-raised Arizona beef, pork, and poultry.
Many of us think of picnicking as something we do away from home but you can also have a picnic in your own backyard. Round up your friends and family members and have everyone sign up to bring something. This helps stretch your food dollar while also making sure you don’t end up with 50 hot dog buns and no hot dogs. Looking for a great potluck picnic recipe? Try Grilled Chicken Breasts marinated with some great Arizona flavors like prickly pear cactus, grapefruit, and hot sauce.
Although grilling is traditionally associated with meat, you can also make delicious vegetables as well. Summer squash, zucchini, bell peppers, onions, potatoes, and corn on the cob are all excellent examples of locally grown veggies that are great on the grill. Some veggies do best when open roasted in tin foil with a little olive oil. Others do best when wrapped in foil and left to cook slowly right on the grill. For a delicious vegetable dish try Garlic Roasted Summer Squash.
Always thaw meat in the refrigerator, never at room temperature. Make sure you use the internal temperature of the meat you are cooking as your guide when determining doneness rather than the outer appearance. As a reminder, always use a meat thermometer and make sure to follow the USDA’s recommendations on internal temperature specific to the type of meat.
Think bake-off, with BBQ instead of baked goods. This can be a great way to get friends and neighbors together for some fun competition. It can also form the foundation of a fabulous block party. Since BBQ styles can differ based on your personal tastes, where you grew up, or your family tradition, not everyone BBQs the same way. Let participants create their own BBQ masterpiece and then invite everyone to sample each selection and vote for the one they like best. This can also be a great way to raise funds for a local charity or homeowner’s association.
Another great way to really get into National BBQ month is to branch out and try some new flavors, styles, or techniques. You may have been making pork ribs in a smoker since you were a teenager but that doesn’t mean you can’t try cold smoking or even just grilling. You might also try a different kind of meat or incorporating some vegetables.
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A total of 40 new maps have been prepared, showing major crop-producing areas in the United States, China, India, Pakistan, and South Africa. Earlier versions of these maps appeared in the Major World Crop Areas and Climatic Profiles (MWCACP) handbook that contains climatological data, agricultural statistics, and crop calendar information for major agricultural areas worldwide, and serves as a reference for evaluating the effects of weather on world crop production. The new maps, listed by country and commodity, supplement the MWCACP publication by updating illustrations of cropping patterns in these countries:
These maps were developed by the USDA World Agricultural Outlook Board through a contract with the George Mason University Environmental Science and Technology Center. PDF versions of these maps, and the MWCACP publication (1994 revised), are available here.
Each week, Fill Your Plate will highlight a different crop or livestock raised in the United States. This week, we highlight lemons. According to the USDA’s infographic below, Arizona farmers contribute towards 19% of the national average of lemon production in the United States. For a list of recipes using lemons grown right here in Arizona, check out these recipes on Fill Your Plate. You can also go to Fill Your Plate to see a list of Arizona farmers who grow lemons.
Follow these tips to celebrate Eggs this month! (Photo credit: Wikipedia)
Did you know that on average, Americans eat about 250 eggs a year? It’s true. We love to scramble them up for breakfast, hard boil them for lunch, and mix them into a variety of delicious dishes for dinner. And our egg consumption is on the rise, which is great news for egg producing farms, like Hickman’s Eggs here in Arizona. After reaching an all time high of 260 eggs per person in 2006, egg consumption dropped considerably as people let go of their low-carb dieting days. But as the price of other proteins like beef, pork, and chicken have gone up, people have embraced their old friend, the egg, as a less expensive source of protein. It also helps that recent research has shown some of the health benefits gained from a diet that includes eggs.
May is National Egg Month and there is no better way to celebrate then to re-introduce some delicious dishes featuring eggs into your diet. Here are our 3 favorite ways to celebrate eggs all month long.
Eggs are so versatile; we could spend all day just listing the different ways to cook them. Some people like them scrambled, others like them over-easy, and then there are those who prefer to eat them hard-boiled and whole. No matter which way is your favorite, celebrate egg month by incorporating eggs back into breakfast. Here are some great breakfast ready, eggs-tra special recipes to help you out.
Since they are packed full of protein, eggs can act as a low-cost alternative to other proteins in your diet. With a little creativity and some simple swaps, you can make eggs into the start of your meal. If you normally have hamburgers, swap out the burger for a spicy egg sandwich. On burrito night, swap out the beef and make breakfast burritos for dinner. Here are some other ideas for how to make a couple dollars of eggs into a masterful meal.
Kids love hard boiled eggs and the new research into how healthy they are shows they may be one of the healthier snacks in your kitchen. According to the American Egg Board, each egg contains a mere 70 calories and provides 13 vitamins and minerals, antioxidants, and a powerful punch of protein. Snacks that are high in protein can keep kid’s stomachs from rumbling and their hands from reaching for more snacks from the time they get home from school until it’s time for dinner. Pair a hard-boiled egg with a piece of fruit or some vegetable spears for a super-healthy snack.
Knowing which tool to use in the kitchen while you are cooking can make a big difference in both the quality and the safety of your cooking. This graphic will show you just how to slice, chop, or cut your next creation.
Know Your Knives gives a great visual list of each type of kitchen knife, with a text description of its purpose.
Gluten Free Vegan Quiche (Photo credit: nc_hiker)
For those with celiac disease and those with gluten insensitivity, every meal can be a minefield. While most people think gluten free means wheat free, the truth is that gluten finds its way into many of the foods we eat every day. This means that following a gluten-free diet means checking every package and every ingredient. It also means that it if generally easier to make most meals at home so that you can guarantee that every ingredient is gluten-free.
While there are a lot of great gluten-free recipes available these days, you don’t have to give up your favorite recipes even if they include ingredients that contain gluten. Many recipes can easily be made gluten-free with just a few simple exchanges. Here are examples of some great gluten-free options from the Fill Your Plate recipe section and examples of how you can easily switch a few ingredients to make regular recipes gluten-free.
What meal will you make to honor your mom this Mother’s Day? (Photo credit: Wikipedia)
There are as many ways to make Mother’s Day perfect as there are mothers who deserve to have a special day. The ingredients for a magical Mother’s Day are all around you and it doesn’t take a lot of money to create a lasting memory. The most important thing is to plan a day tailor-made for your Mom.
Start by thinking about what she loves to do. Does she like to get dressed up and go to the ballet or is she more of a jeans and sneakers at the football game kind of mom? The kind of things she likes to do can help you figure out some fun ways to spend the day. If she likes to dress-up, you might take her shopping for a pair of shoes. If she loves sports, you might spend the day playing tennis or at the batting cage. You know you mom better than anyone else so think about what she would do if she had a day to do anything, and then do it with her.
No matter what your plan includes, you will likely want to make your mom a special meal to show her how much you appreciate all she does for you. While breakfast in bed is a Mother’s Day staple, you can also branch out and pick a different time of day to make your magical meal. This is another place where you can show your Mom that you “get” her by creating a meal made just for her. Here are some creative examples of different Mother’s Day meals that will put a little magic in the day. Use them as they are or as a starting point to create your own menu that features all your mom’s favorite foods.
Whatever you decide to do on that special day and no matter which meal you decide to make, remember that the magic of this day comes from time spent with you. Most Mother’s would agree that the most important ingredient for a memorable Mother’s Day is simply spending time with you.
Perfect for family gatherings and multi-generational Mother’s Day celebrations.
Elegant and easy way to show mom you care.
Great for moms who love the outdoors and families with small children.
Delicious dinner for moms of all ages and styles.
Editor’s Note: We’ve asked some of our Fill Your Plate “Moms” to share some of their favorite recipes, especially those that can fill up the family and do it in a healthy way!
So, one of our first Moms to submit is Leysa Rought of Winkelman, Arizona. Her family moved to the small mining community in 1980. A real estate agent for Weichert, Realtors-Lake Realty in Gold Canyon (yes, she drives that far for work), she loves living in a smaller hometown community. Prior to real estate, Leysa worked as a veterinary technician and for a time owned her own business, Body ‘N’ Such Creations. She produced 100% natural handmade soaps and spa products. She’s a graduate of Central Community College with an associates in agricultural business. Leysa has three nieces and a nephew that have lived with her on and off that are like her own children with two great nieces and a great nephew and two on the way. She loves to hike, read, ride, garden and most of all cook for family and friends.
I found this Pintrest and with my nephew living next door and his buddies hanging out after work, I thought this would be a recipe to try. It would be great for any party, pot luck or quick family dinner.
I used cilantro, avocado, lime, queso fresco and pico de gallo. You can use whatever your family prefers.
Mix together all the spices in a small bowl. Rub them generously on both sides of the flank steak. Place your flank steak in the bottom of your crock pot and allow to cook in it’s own juices for 8 hours. Remove meat from the crock pot and shred with two forks. Meat with be very juicy and tender. Warm your tortillas in the bottom of a skillet. These will make soft tacos and then top with your choice of fixings.
You can do this in the morning or let it cook overnight and have it ready to go.
I served this buffet style last night and it was a big hit with everyone. It came out very juicy and flavorful. I can’t wait to go home and have some left overs!
Try pumping up your salad with protein this month. (Photo credit: Old Shoe Woman)
May is National Salad Month which provides a great opportunity to step outside the standard side salad and look at salads in a whole new way. The days of simple salads featuring a little iceberg lettuce, a few tomato wedges, and some carrot bits are gone. Today’s salads are showing up at all three meals and can even make up a whole meal by themselves. If you are looking for ways to get more fruits and vegetables into your diet or just want to make healthier meals, salad offers an almost endless array of options. This month, explore the exciting world of sensational salads with these helpful tips.
1. Build from the Bottom
A great way to experience salad in a whole new way is to start with a different base. If your standard salad starts with iceberg, try using romaine, mixed greens, or arugula instead. Not only will you introduce some new tastes and textures to your salad, you will also elevate its nutritional value.
2. Leave Out the Lettuce
We often think that every salad starts with some form of leafy green but you can also use other ingredients to form the base. Tomatoes, carrots, bell peppers, and cucumbers can also be used as a base for your salad.
3. Pump it Up with Protein
If you are looking to make your salad into a meal, protein can take your salad from side dish to main course. You can always choose from a variety of common salad components like cheese, grilled chicken, hard-boiled eggs, and ham but there are many other ways to add a little punch with protein. You can also use tofu, shrimp, pork, crab, nuts, and any other protein that pleases your palette.
4. Dress it Up
You likely have a bottle or three of salad dressing in the refrigerator but don’t limit yourself to those. Try a new dressing or make your own with your favorite spices and some extra virgin olive oil.
5. Try Something New
There are so many ways to make a great salad that the options may seem overwhelming. If you want to try something new this month but don’t want to spend a ton of time creating your own, you can pick and choose from these fabulous Fill Your Plate salad recipes.
Knowing which tool to use in the kitchen while you are cooking can make a big difference in both the quality and the safety of your cooking. This graphic will show you just how to slice, mash, mix, or toss your next creation.
The Splendiferous Array of Culinary Tools shows how wide of an array there is of kitchen gadgets, and the general purpose each of them serves.
Choose from any of these recipes to cook in season produce this May.
Along with flowers, May also brings a broad range of delicious and fresh fruits and vegetables to your local farmers’ markets and grocery store aisles. Searching out locally sourced produce, meat, and dairy products can help you stretch your food dollar because you are getting food when it is at its freshest. Supporting the efforts of local ranchers and farmers, who operate almost year round, helps to protect our local food supply while also boosting the economy right here at home. If you are looking for the freshest, most flavorful food products available, look for Arizona grown.
Fill your plate with these delicious recipes that highlight in-season ingredients for May.
Follow these tips to help when you spring clean your kitchen (Photo credit: Wikipedia)
No doubt your list of spring cleaning tasks is a mile long but if there is only one place this spring where you can expend a little energy, make sure it is the kitchen. Although we don’t usually think of it this way, our kitchens are the workhouse of our house. We spend more time in them than in any other room and the things we do there are consistently messier, dirtier, and grimier than anywhere else except maybe the garage. So, if your spring cleaning time is short and you need to prioritize, focusing on the kitchen will get you the biggest bang for your spring cleaning buck.
To help you get the most done in the least time, here is our list of must-do spring cleaning tasks for the kitchen.
This is likely the most often overlooked and least looked forward to task each Spring but it can make a real difference.
As part of cleaning out your cabinets, take everything out and put it on the counter. Go through each item to check for expiration date, damage to packaging, and likelihood of use. If it is expired or damaged, toss it. If you are never going to use it, save it to the side to give it to someone else.
For some reason, this never seems to get done as often as other Spring-cleaning tasks even though your drawers may need a good cleaning even more than your cupboards.
The sort, save, toss process isn’t just for food. You should use it for every cabinet, cupboard, shelf, and drawer in your kitchen. Once you clean out a drawer, take a minute to consider every single item before you put it back in. If you use it, great, but if you don’t, consider this an opportunity to clean and unclutter.
5. Focus on the Fridge
At least once a year, our refrigerators need a thorough cleaning. This means take all the shelves and drawers and doodads out and wash them individually. Wash the entire inside of the fridge and freezer from top to bottom. Sort, save, and toss should also happen here.
Spring is a great time to tend to some kitchen tool maintenance. This means sharpening knives, seasoning cast iron cookware, and oiling your cutting boards. Take stock of the tools you have as you are cleaning cupboards and cabinets. Make note of any repairs that need to be made and get everything fixed before it gets put back on the shelf. Make sure to sort, save, and toss this group of kitchen dwellers too.
With today’s easy to use oven cleaners it is a wonder we don’t do this task more often. Gone are the days of scrubbing through fumes and caustic chemicals. Just make sure you read the label on your oven cleaning product carefully and follow all directions, including those regarding disposal.
People like Tom Vilsack are helping to make the next generation healthier. (Photo credit: Wikipedia)
There is no question that one of the biggest obstacles to America’s future is the health of its citizens. The statistics tell the whole story. Increases in the rate of obesity, type II diabetes, and other serious long term health problems indicate that the next generation may be the first to live shorter lives on average than their parents. On the opposite side are the children who don’t have enough to eat, who are malnourished or undernourished which impacts their future my compromising their ability to learn and grow. All this, when taken together, means we are heading for a future that no one finds promising.
Luckily, there are those among us who are not ready to give up the fight. There are people who can see a different future for today’s children, full of potential and where everything is possible. There are people like Tom Vilsack, the Secretary of Agriculture who recently outlined ways the USDA can help turn the tide, and make this generation healthier than the last. Secretary Vilsack spoke out at a Georgia event last month about the need for a firmer commitment to the health of our children. He says we need to improve childhood nutrition by continuing to focus on improving access to information on healthy eating as well as improving access to healthy alternatives.
By outlining the hard facts, Mr. Vilsack painted a real picture of the challenges our children are facing if something doesn’t change. According to the Secretary, the incidence of childhood obesity has tripled, which means that 1 in 3 children today is either overweight or obese. These children are also already at risk for entirely preventable diseases like diabetes and heart disease. These are the trends we need to change.
In his comments, the Secretary commended the USDA for its work thus far to improve nutrition overall and to combat the obesity epidemic. He indicated that everyone knows when people eat right and exercise they are healthier. And healthier people are more productive. This is as true for children as it is for adults. Children who have access to nutritional meals learn better, score better on tests, and are more likely to make it all the way through high school to graduation. This means that making sure our children are healthy today helps build a strong economy tomorrow.
There are also those fighting to win this war right here in Arizona. The team here at Fill Your Plate strives to help local families find the best local foods. By focusing on local farmers, we help bring farmers and families together to make healthier meals from food grown right here at home. Throughout the Fill Your Plate site you can find information on how to find and use the healthy locally grown produce, beef, poultry, pork, and dairy products provided by Arizona farmers.
Looking to see what’s in season? Check our Arizona Produce in Season section.
Wondering where you can find that special ingredient grown right here at home? Check our Find a Farm Product to see who has it for sale.
Need a new recipe for that fabulous find at the farmers’ market? Check out our recipe section for delicious dishes featuring everyone’s favorite local ingredients.
For the ultimate guide to conversions (plus some extra tidbits), try The Kitchen Cheat Sheet by shellshockuk.
Food safety is important, even when cooking at home. (Photo credit: Editor B)
In Kindergarten, many teachers use simple rewards like giving out gold stars as a way to reward and acknowledge when students do the right thing or do a good job. This month, if we were giving out gold stars for doing a good job and for doing the right thing, our focus would be firmly fixed on food safety. Although media stories may seem to indicate otherwise, America’s food supply is getting safer. According to Dr. Richard Raymond, former Undersecretary for Food Safety at the USDA, the Center for Disease Control (CDC) found that there was a noticeable decrease in the number of food borne illness outbreaks during the period from 2009-2010 when compared to the preceding 5 years. This shows that efforts to promote food safety are working and there are many groups who deserve to get gold stars.
Through education and oversight, the federal agencies responsible for setting food safety guidelines, monitoring industry adherence, and promoting safe practices are helping to make the entire food system safer. The CDC along with the Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) work together to help ensure our food makes it from the farms to our tables as safely as possible. These agencies also help monitor food borne illness outbreaks in order to limit the number of people affected and save lives.
With support and sometimes funding from the federal agencies, local and state agencies are also out there on the front lines working to keep our food system safe. Here in Arizona, programs like “Good Handling Practice and Good Agriculture Practices” are provided to local farms and businesses that process food by the Arizona Department of Agriculture. This program, which enables attendees to become certified, is offered free of charge and is just one of the ways local agencies are working to help keep the food we use to fill our plates safe.
All the education and oversight in the world wouldn’t matter if we didn’t have such diligent hard working farmers, ranchers, and restaurant owners. These are the folks that have to implement best practices, follow all the guidelines, and whose actions have a direct impact on the safety of those who eat their products. If the men and women who grow and make our food weren’t as conscious about practicing good food safety, we wouldn’t be so shocked at an outbreak of E.Coli or Salmonella because they would be happening more often.
Even those of us whose only job is to purchase and prepare the food we eat are worthy of a gold star moment. The safety of our food is also in our hands and we are doing our part by following food safety guidelines provided by the agencies listed above. Every time we choose to swap cutting boards to limit contamination, wash fruits and vegetables when we get them home, and track how long the potato salad has been sitting in the sun, we are doing our part to keep the food we use to fill our plates safe enough to fill us up.
Follow these tips for a fabulous farmer’s market experience (Photo credit: ianmalcm)
Whether you are looking to support local farmers, trying to source your food locally, or just looking for a great deal on some really fresh food, the farmer’s market may be the answer to your prayers. In addition to gaining access to food grown near your home, you also have the benefit of getting to know the people who are providing that food and getting a feel for where your food really comes from. But even for seasoned shoppers, the farmer’s market can be a bit overwhelming. There are so many great things to choose from and so many new and interesting things to try that it is easy to go there for one thing and leave with a big bag of food you don’t even know how to use.
Following these great tips will help you make the most of your visit to the farmer’s market.
If you want the best selection, come early. You will find the widest variety and have the pick of the crop if you arrive right when the market opens. If you are shopping for something specific, make sure you make an effort to be early.
If you want the best price, come late. Later in the day the selection may not be as great but farmers may be more willing to make a deal or take a little less for the items they have leftover. If you are there late, try to negotiate the price if the farmer doesn’t offer a deal.
Shopping at the farmer’s market isn’t like shopping in a supermarket. The selection will be based on what it in season. You aren’t likely to find apples in April or potatoes in May. Although, here in Arizona you may be surprised how much you can find all year round. For an idea of what is in season each month, check the Arizona Produce in Season section of Fill Your Plate.
Bring your own bags and the bigger and heftier they are the better. Not all farmers’ market stalls will provide bags but when they do, those bags may not be up to holding the 5 full grown turnips you just got a great deal on. Protect your purchases and help farmer’s keep their costs down by brining your own bags.
If you come to the famers market with a handful of 20s, you might spend half your time trying to find someone who can make change. Fill your pocket with small bills that make it easy to pay for your purchases.
The best way to make it through the market without a bag of beautiful food you will never use is to plan ahead. If you know what you want to make this week, you can be on the lookout for those items.
One of the best ways to learn how to cook that vegetable you have never seen before is to ask the farmer that grew it. Odds are if they grow it, they eat it and can offer tips on turning it into a great dish.
A great way to get a great price is to buy in bulk. If you are looking for several bushels of something, ask the farmer if they offer any kind of bulk discount.
It is easy to over buy when there is so much fantastic food to be found, but try not to buy more than you will use. It doesn’t do any good to get a great deal on a bulk buy of tomatoes if you have no way to use them all before they go bad.
It is almost as important to be spontaneous in your farmer’s market purchases as it is to plan ahead. Make room for fabulous finds you didn’t know to look for and make a habit of trying something new every week.
Meet Maricopa and Pinal County Farmers Pennee and Pat Murphree. They are the parents of 4, grandparents of 6 and live in Arizona City, Arizona.
Pennee and Pat are 2nd generation Arizona cotton, small grains, and alfalfa farmers.
High school sweethearts, Pat sold his saddle to have extra cash to go on their honeymoon.
Pennee is a children’s author and Pat owns a patent for a water measuring device.
USDA MyPlate nutritional guide (Photo credit: Wikipedia)
There has been a lot of talk in the news lately about how to make school lunches better for kids and how to help America’s youth learn how to eat healthier. First the focus was on how to make healthier food available to children both at school and at home. The result was significant changes to school lunch program requirements which made healthier options available to more children. Unfortunately, schools are watching their efforts get tossed in the trash next to the healthier school lunches. This shifted the focus to finding ways to get kids to get healthier food when it is made available to them. Through educational efforts like Kids Eat Right and the USDA’s Team Nutrition, doctors, dietitians, educators, and parents are working to help children learn to make healthier choices.
Since one of the best ways to learn to do something is by doing it, this year, the First Lady, Michelle Obama in partnership with Epicurious, the USDA, and the Department of Education are again sponsoring the Healthy Lunchtime Challenge Competition.
Who better than kids themselves know what kids want to eat? The Healthy Lunchtime Challenge asks kids between the ages of 8 and 12 to come up with a lunch recipe that fulfills three main requirements.
First, it must be healthy. This means that it has to adhere to the USDA’s MyPlate guidelines. Each recipe must include components from each of the food groups:
Although each recipe must include foods from all five groups, they are not required to be incorporated into a single dish. Additionally, as outlined in the MyPlate program, fruits and vegetables must take up about half the plate for the recipe to qualify.
Second, recipes must be affordable. One of the challenges families across the country face in their efforts to adopt healthier eating habits is limited financial resources. Recipes that help demonstrate how to eat healthier without breaking the bank can serve as the inspiration of families of all sizes and age groups to make real changes in the foods they choose.
Third, they must be tasty. The bottom-line is that no matter how healthy it is, it doesn’t matter if kids won’t eat it. This is the key to the Healthy Lunchtime Challenge. Empowering kids to create healthy lunch recipes filled with foods they like to eat ensures that access to healthy options leads to eating healthier options.
A winning recipe will be chosen from each U.S. state and territory and the recipe’s creator will be awarded a trip to Washington D.C. for the Kids State Dinner which will be hosted by Mrs. Obama. For more information or to enter the challenge, visit the Healthy Lunchtime Challenge and Kid’s State Dinner site.
Recipes can be submitted online or via mail to Deadline to The Healthy Lunchtime Challenge c/o Epicurious.com, 1166 Avenue of the Americas, 15th Floor, New York, NY 10036. The deadline to enter is May 12.
More than 21 million children receive free and reduced price meals during the school year (Photo credit: Wikipedia)
In the midst of winter/spring, it can be easy to forget those long, hot days of June, July, and August. Even so, now is the time to start applying and planning to feed hungry children when the school year ends.
More than 21 million children in the country receive free and reduced price meals during the school year, but when summer rolls around, only about 1 in 10 of those kids (3 million) get free meals through federal summer feeding programs. Clearly, there is a gap that needs filling.
Enter USDA’s Summer Food Service Program. Kids are at higher risk of going hungry during the summer months, and we are working to fill that void. USDA alone, however, cannot accomplish the important work of feeding our low-income kids. You and your organizations have an important role to play.
Faith-based, community and private non-profit organizations are pivotal in the lives of needy children. And schools, churches, recreation centers, playgrounds, parks, and camps are all eligible and encouraged to serve summer meals in neighborhoods with a high percentage of low-income families. These locations, by their very nature, offer safe and familiar environments and are places children gather when school is out.
But feeding hungry young people requires commitment. Sponsors must provide a capable staff, managerial skills and food service capabilities. Sponsors may provide their own meals, purchase meals through an agreement with an area school, or contract for meals with a food vendor.
If you don’t want to be a sponsor but still want to be involved, your organization can be a summer feeding site. There are sponsors in your area who can work with you to feed the children in your community. And don’t forget to register your summer feeding sites for the National Hunger Hotline at 1-866-3-Hungry or 1-877-8-HAMBRE.
The most successful summer programs offer activities for kids. Children are much more likely to come out for a meal when there is an activity to keep them there. It can include anything from sports, tutoring and arts and crafts, to other creative activities with community partners. Developing partnerships with other community organizations is often the key to being able to offer great activities.
To learn more about the Summer Food Service Program or to participate in one of USDA’s free webinar sessions on opportunities to provide summer meals, please visitwww.summerfood.usda.gov. These helpful webinars will highlight the program, offer an understanding of how SFSP works, detail sponsor and site roles and responsibilities, and provide outreach tips and other resources to get started.
Together we can continue to tackle childhood hunger and ensure kids receive the nutritious meals they need in summer, and throughout the year. We look forward to working with you to meet that goal.
Adam and Michelle Hatley with their two daughters.
Thanks for the opportunity to answer this question for you. And, I appreciate your concern! So you know from the beginning, I grow genetically modified cotton along with just about every Arizona cotton farmer and cotton farmers across the nation.
And, no, you need not be worried about modified crops. And, in anticipating the next question you might ask me if we were having a friendly visit out on my farm, I actually believe they are safe and here’s my list of why I believe this:
My wife and I have two girls. We believe in eating right and eating well. We don’t believe in feeding our children something that could harm them now or into their futures. We’re not concerned about biotech crops. Instead, we’re more concern about our girls eating too much sugar, processed foods and not enough fruits and vegetables. We believe if we stick to the fresh, healthy basics of lean meats, diary, fruits, vegetables and eggs that we’ll provide our family with the nutrition they need. A soda or candy bar every once and a while for a treat, yes, everyday, no.
Advice by Adam Hatley, cotton farmer from Mesa, Arizona growing cotton, wheat and alfalfa. He grows biotech cotton (genetically modified).
Do you know what it takes to grow what you eat? (Photo credit: Wikipedia)
Whether you are growing your own food in a backyard garden or buying locally grown foods from the farmers market, there is no question that eating local adds to the local economy and creates a sense of community. What you may not realize, however, is that growing your own food in your garden or buying a share in a local community supported agriculture (CSA) program can also help you stretch your food dollar.
In order to make the most of food you grow yourself or that is grown near you, you need to focus on two things: growing what you eat and eating what you grow.
The first is the most important for those planting their own gardens. Before you plant your first seed or buy your first tree, take a little time to think about what your family eats and how your menu will need to change so that you can make the best use of everything that comes out of your garden. You need to consider what grows best in our climate and when the local growing season is for anything you decide to plant. Our extended growing season and super hot summer months mean that the peak time for growing some things is different here than it might be in other areas of the country. Consider which things grow well in our climate and soil so that you can get a bountiful harvest without spending all your time tending to plants that aren’t suited to the desert.
You also need to consider what your family likes to eat. It won’t do much good to grow rows and rows of tomato plants if no one in your family likes tomatoes. Likewise, if half your meals center on salad, you need to make sure your garden is designed to produce as much as possible. For farmers and ranchers, this adage also applies. You need to consider what foods are favored by local restaurants and repeat customers so that you are targeting the things to grow to meet the local demand.
Planning to cook what you grow is just as important as growing what you eat. Cooking from your own garden or even the farmers market isn’t the same as cooking from the store. When you are growing your own food or getting a share from a CSA, you don’t always know what will be ready to pick or what will be in your box on a given day. You may have to be more flexible in meal planning so that you can incorporate foods as they are available. You need to switch from planning a meal and then going shopping for what you need to seeing what you have and then making it into a meal. This shift in perspective will help ensure that everything that is grown is put to good use.
If you’ve never had a garden, nearly every Arizona county’s extension office hosts a Master Gardener program to help get you started. Plus, you might want to check out Greg Peterson of The Urban Farm is probably the best one to help you get started on growing your own food in your backyard!
So get out the gloves, that garden spade and get going on your edible garden!
In honor of National Garlic Day on April 9th, read more to find out everything you wanted to ever know about garlic. (Photo credit: Wikipedia)
Garlic is one of those things that you either love or loathe. Known for its pungent smell and varied uses, it has been a staple in the diet of large parts of the world for thousands of years. It is a cousin to the onion, shallot, leek, and chive and grows in bulbs under the ground. The stems, which grow aboveground, can reach two feet and are often used to braid the bulbs together for long term storage.
While Arizona does not have lots of farmers growing garlic, you can find some of our farmers’ market farmers growing garlic for the local market. The state hosts a few larger growers but often this crop is more the domain of California agriculture.
April 19th is National Garlic Day and to help you celebrate this culinary holiday, here is everything you always wanted to know about garlic.
Arbor Day is right around the corner, (Friday, April 26th to be exact) and The Arizona Nursery Association wants to empower you and your loved ones to give a gift that lasts a lifetime. How you might ask? By planting a beautiful tree!
We’re sharing a message of love this Arbor Day and are encouraging people to purchase and plant a tree that will continue to grow with them. Above, you will find a :30 second video our Plant Something campaign just produced that tells a story of a young couple planting their first tree. This video would be great to post on your social media sites and website to help encourage sales and interest on Arbor Day. We hope that you’ll share a message of love and help others give a gift that lasts a lifetime.
A total of 40 new maps have been prepared, showing major crop-producing areas in the United States, China, India, Pakistan, and South Africa. Earlier versions of these maps appeared in the Major World Crop Areas and Climatic Profiles (MWCACP) handbook that contains climatological data, agricultural statistics, and crop calendar information for major agricultural areas worldwide, and serves as a reference for evaluating the effects of weather on world crop production. The new maps, listed by country and commodity, supplement the MWCACP publication by updating illustrations of cropping patterns in these countries:
These maps were developed by the USDA World Agricultural Outlook Board through a contract with the George Mason University Environmental Science and Technology Center. PDF versions of these maps, and the MWCACP publication (1994 revised), are available here.
Each week, Fill Your Plate will highlight a different crop or livestock raised in the United States. This week, we highlight durum wheat. According to the USDA’s infographic, Arizona farmers contribute 12% towards the supply of durum wheat in the United States.
Mark Freeman comes from a long-time, Arizona farm family and recently retired from the Mesa Fire Dept. where, among many accomplishments, he was their public information officer. He was Arizona State Firefighter of the Year in 1994.
One of our “retail,” direct-market farmers, Freeman has operated The Corn Patch, growing and selling sweet corn and other vegetables at Brown and Center in Mesa for many years. He’ll be open for the season this year in just a few weeks.
Freeman shared several great points about agriculture, along with Dairyman Boyle and another retail farmer Evans, in Maricopa County at the Farm-City Partnership Breakfast April 2nd. The Farm-City breakfast was hosted by Harper’s Nursery in Mesa, Arizona.
Follow these tips to help your family eat healthier for less money (Photo credit: freddy)
It is a fact of life that most of us are looking for ways to make the most of the money we have and when it comes to feeding our family that means stretching each food dollar as far as it will go. At the same time, we are also battling against an obesity epidemic and a world full of cheap empty-calorie food that might appeal to our taste buds but represents the wrong choices.
But the good news is, we have lots of healthy food choices. With a little extra effort and some small changes in how you plan, how you shop, and even how you cook, you can find the right balance between better food and less money. Here are the top tips we found to help families eat better for less.
When most people say plan ahead, they usually mean planning menus a week at a time or making a list before you shop but in order to maximize your money, you need to think a little more long term. The key to getting the best food at the best price is being able to buy things when they are cheapest which means stocking up when something is on sale.
One of the fastest ways to bust your food budget is to buy ready-made or pre-mixed items that you could just as easily make at home. You will need more time to make things yourself, but it will save you a ton of money. As a bonus, when you make things from scratch you can control the ingredients which makes it possible to swap in healthier options.
Choose lean cuts of meat and watch for specials. Plus, watch for specials in the various meat choices – chicken, pork and beef and build your weekly menu around those meats on sale.
Leftovers have a way of landing in the fridge and then never leaving until they are unidentifiable. Start looking at leftovers as an asset, as a way to really stretch each food dollar as far as it will go. Many leftovers can be incorporated into lunches and dinners later in the week. For bonus points, try planning your menu so that you have a plan for what to do with what’s left.
Rather than asking family members what they would like for dinner, take a look at what you already have and then offer them options. Eating from your fridge and freezer this way ensures you are using the food you have while it is still good and that nothing goes to waste while it is waiting for someone to want it.
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There are so many connections between all the different volume units, that when it comes to visualizing them, a network diagram like The Common Cook’s Guide to Kitchen Conversions by ShannnonLattin might be most appropriate.
One thing you can do to make dinner time less stressful is to plan ahead what meals to cook for the week. (Photo credit: Wikipedia)
Whether you are looking for ways to stretch your food dollar or ways to shrink your waistline, there is no question that making dinner for your family at home is one of the best ways to achieve your goal. Homemade meals are usually healthier and more economical than eating in, taking out, or driving thru a restaurant. Unfortunately, making healthy, delicious, homemade meals every night can feel like an impossible dream for many American families. If you take two working parents and add two kids with lessons, practices, and homework, just getting everyone to eat a meal at the same time can be a challenge never mind finding the time to prep, cook, and clean-up one made at home. Even if you are pressed for time and the thought of having to squeeze one more thing into your day makes cooking dinner at home sends your stress level through the roof, there are things you can do to make daily homemade dinner simpler and stress free.
This is one of the most important things you can do to make it possible to eat a healthy, stress-free, home cooked dinner with your family. One of the things that can make cooking dinner so stressful is searching for what you have to figure out what you can make so you can buy the rest of what you will need. Planning your menu ahead alleviates the need for all of that. No more stressing about what to have for dinner or worrying about whether or not you forgot something at the store. Planning all your meals for a week or even a month ensures you never have to figure it out and you can shop ahead of time for all the things you will need.
You can have a home-cooked meal on Tuesday without having to come home and cook it that night. One of the secret weapons of super-organized moms is make ahead meals. These are dinners that you can cook on the weekend and then freeze until you need them. Making these kinds of meals means you can cut the cost and the calories of eating out without adding the stress of making a whole meal when you get home.
In addition to making meals ahead of time, you can save time and money by making things in big batches and freezing for later. This strategy lets you cook once, eat several times. Soup, spaghetti sauce, and casseroles are all great candidates for big batch cooking.
While you are working on your menu plan, look for ways to reuse possible leftovers from one dish to make another. For example, baked potatoes from one night can be repurposed into Left Over Mashed Potatoes the next and baked ham on Sunday can become ham and cheese sandwiches on Monday. This strategy can be a real cost saver while also cutting down on prep and cooking time.
Vitamin C is a great immune system booster but it also helps repair damage that cortisol can cause in the brain. (Photo credit: Wikipedia)
When we talk about stress and food in the same sentence, it usually refers to how many of us eat all the wrong things when we are feeling stressed out. That assumption makes sense because stress eating is a big problem for so many people. Unfortunately, for those of us who turn to food to manage stress, research conducted by the Center for Disease Control (CDC) indicates that the food we choose when we stress-eat is high in calories, fat, and sugar. This is bad news if you are already overweight or working hard to maintain a healthy weight. In order to put a more positive spin on the relationship between stress and food as we move through Stress Awareness Month, we thought it would be helpful to talk about what foods we should eat when we are stressed. These foods may not be the first thing we crave as our stress level rises, but if we can choose these foods instead of foods that are full of calories, fat, and sugar, we can decrease our stress without increasing our waistline.
Here are 10 of the best stress busting foods you can use to stress eat your way to better health.
1. Asparagus
Asparagus is a great stress food because it provides the same kind of crunch as chips without all the calories and fat. It is also full of folic acid which can act as a mood stabilizer by promoting the production of neurotransmitters like dopamine and serotonin.
2. Beef
You may not think of beef as a “healthier option” but when it comes to stress eating, it can hit the spot. Because beef has high levels of B vitamins and zinc it also helps to keep you off the stress-induced mood rollercoaster. Choosing lean beef can provides a punch of protein which gives you a sustained source of energy rather than a sugar induced spike.
3. Avocados
Avocados are also high in stress-relieving, mood stabilizing folate as well as several anti-oxidants and B vitamins, including B6. This is an important B vitamin that can rapidly be depleted when you are under stress.
4. Milk (Skim or 1%)
Dairy products that are low in fat, like milk, are natural stress busters. Filled with B vitamins, calcium, and protein, milk can help keep stress-related cravings at bay by making you feel satiated for longer. The B vitamins also help create calming neurotransmitters.
5. Nuts
Nuts can be a great stress-eating snack because many varieties offer the salty taste and crunchy texture we are craving when we reach for chips. But unlike chips, nuts also provide vitamins and healthy fats. You still need to watch your serving size because too much of a good thing can still be bad for you.
6. Berries
Berries, especially blueberries, are filled with antioxidants, Vitamin C, and fiber. Vitamin C is a powerful stress buster and may even help reduce the amount of stress hormones coursing through your body.
7. Tuna
Another food high in B6 and B12, tuna is also packed with protein like lean beef. This means that it helps alleviate stress while also making you feel full longer which can cut down on snacking between planned meals.
8. Garlic
In addition to raising our blood pressure and making us moody, stress also weakens our immune system making us more susceptible to getting sick. Garlic helps combat this side-effect of stress by boosting your immune system and providing a good dose of antioxidants.
9. Oatmeal
Oatmeal is full of fiber which makes you feel full longer and can help you cut down on sugary or salty snacks. It also helps with the production of those all important neurotransmitters that improve mood and cognition.
10. Oranges
Everyone knows that oranges are a great source of Vitamin C and when it comes to chronic stress, Vitamin C can be a savior. Vitamin C is a great immune system booster but also helps repair damage that cortisol, the stress hormone, can cause in the brain.
To find recipes that will fill your plate with these healthy, stress-reducing foods, check out our recipe page on Fill Your Plate.
A total of 40 new maps have been prepared, showing major crop-producing areas in the United States, China, India, Pakistan, and South Africa. Earlier versions of these maps appeared in the Major World Crop Areas and Climatic Profiles (MWCACP) handbook that contains climatological data, agricultural statistics, and crop calendar information for major agricultural areas worldwide, and serves as a reference for evaluating the effects of weather on world crop production. The new maps, listed by country and commodity, supplement the MWCACP publication by updating illustrations of cropping patterns in these countries:
These maps were developed by the USDA World Agricultural Outlook Board through a contract with the George Mason University Environmental Science and Technology Center. PDF versions of these maps, and the MWCACP publication (1994 revised), are available here.
Each week, Fill Your Plate will highlight a different crop or livestock raised in the United States. This week, we highlight cattle. According to the USDA’s infographic, Arizona farmers contribute 1% towards the supply in the United States. For a complete list of farmers in Arizona who raise cattle for beef, see our list on Fill Your Plate.
Do you know the truth about food prices today versus 100 years ago? (Photo credit: penguinbush)
There is no question that things have changed more in the last 100 years than they did in any other 100 year span in history. From the atom bomb to the smart phone and the moon landing to the color TV, the lives of American families have changed so significantly since 1913 it is difficult to draw any comparison between the two. In 1913, women couldn’t vote and generally didn’t work outside the home. Modern conveniences like home refrigeration, television, computers, and even landline telephones had not yet been invented or were not available to most households. Studies show that only 60% of children aged 5 to 19 were enrolled in school in 1913 and only 9 out of every 100 17-year-olds graduated from high school. Today, all children under the age of 16 attend some kind of school and in 2010, 90 out of 100 18-25 year olds had graduated from high school.
There are also drastic differences between then and now when it comes to the food we use to fill our plates. In 1913, there were no frozen pizzas, microwave dinners, or juice boxes. Most of the food a family consumed was made at home from standard staples. By today’s standards, food prices were incredibly cheap and as our grocery bills seem to continue creeping ever upwards, it might be easy to long for those simpler, seemingly cheaper bygone days. The thought of buying a gallon of milk for $.37 or a pound of potatoes for $.02 might make a life without cars and cell phones seem even more ideal, but the price comparisons can be misleading.
In a recent report from the Bureau of Labor Statistics (BLS), the current price of common food staples was compared with the prices of those same items in 1913, the first year this data was collected. As expected, things cost a lot more now than they did back then. However, even though it may seem the price of food has skyrocketed in recent years as a result of Mother Nature and global recession, analyzing the numbers in the report tell a different story. Here are some of the key comparisons from the BLS report:
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Average food prices for selected items, 1913 – 2013 |
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Item |
Average price (dollars) |
% Change |
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January 1913 |
January 2013 |
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| Bread |
$0.056 |
$1.422 |
2539% |
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| Flour |
0.033 |
0.524 |
1587% |
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| Fresh milk, per gallon1 |
0.356 |
3.526 |
990% |
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| Butter |
0.409 |
3.501 |
875% |
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| Coffee |
0.299 |
5.902 |
1973% |
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| Potatoes |
0.016 |
0.627 |
3918% |
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| Rice |
0.086 |
0.715 |
831% |
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| Sirloin steak |
0.238 |
5.705 |
2397% |
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| Bacon |
0.254 |
4.407 |
1735% |
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| Ham |
0.251 |
2.693 |
1072% |
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| Eggs, per dozen |
0.373 |
1.933 |
518% |
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| Sugar |
0.058 |
0.683 |
1177% |
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If you look just at the change in price, it looks like the price of food has simply skyrocketed over the past 100 years with average cost of most staples rising by more than 1000%. But this doesn’t tell the real story. In order to understand if we really pay more or less for our food than our ancestors did 100 years ago, we have to look at our buying power, not just the prices paid.
In today’s world, many American households have two incomes, which is very different from households in 1913. On average, each household in 2012 had 1.38 people working who brought in a median household income of about $44,389 which equals about $32,800 for one worker. That is about $32,000 more than the median household income in 1913 or a 4100% increase. If you take this into account, it is easy to see that the 14% of our household income we spend on food is a much less than what families in 1913 spent on their food. So even though we can’t buy a pound of potatoes for $.02, we spend less of our income on potatoes even though we pay $.63 for the same pound.
For an updated list of current food prices in Arizona, regularly check Fill Your Plate for the latest on Arizona food prices that are reported quarterly.
One of the most common reasons a recipe fails is because of incorrect quantity conversions. This chart is a helpful resource to help prevent that from happening.
The Cooking Conversion Chart by mhars covers volume and weight measurements, and shows the difference between Australian and US measurements.
What snack do you reach for when you are stressed? (Photo credit: jeffadair)
April is Stress Awareness Month which has us thinking about the relationship between the stress in our lives and how that impacts the way we fill our plates. According to the Centers for Disease Control (CDC), those people who eat when they are stressed often do so with little awareness of what they are eating. Additionally, when eating to alleviate stress, people are more likely to choose calorically dense food that is also high in sugar and fat. When you combine these two it shows that stress eating often results in eating a lot of unhealthy calories without really being aware of what we are putting in our mouths.
The urge to eat when we feel stressed is actually a biological process gone a little awry. To understand why stress eaters choose the foods they choose and eat without seeming to pay attention to what or how much they are eating, we need to understand a little about our body’s stress response. When presented with danger our bodies produce a hormone called cortisol which immediately preps your body to respond. Under normal conditions, the stress response is designed to shut itself down as soon as the danger has passed. You may recognize this as the “fight or flight response.”
This worked much better when the danger we were responding to was actually something requiring us to either run or fight like being confronted by a wild predator. In today’s world, the stress we experience is much different. If you are faced with meeting an impossible deadline or losing your job for example, having a body that is ready to run or fight isn’t going to be much help. Additionally, these kinds of stress triggers can lead to chronic stress which happens when the natural process to shut off the stress response stops working.
Chronic stress comes with a whole host of health concerns because your body remains in a hyper-vigilant state that is unnatural. Your metabolism remains depressed and your body craves high calorie foods that contain easy energy boosters like fat and sugar to build up energy reserves. These cravings are your body’s way of seeking to fill a non-existent biological need since missing your deadline is very different from getting eaten by a tiger. Unfortunately, slower metabolism plus lots of high calorie food packed with sugar and fat leads to obesity not to stress relief.
The CDC research noted above found that not everyone turns to food when their stress levels skyrocket. The most likely people to stress eat are women and those who are intentionally limiting their caloric intake i.e. dieters. If you are a stress eater, your best defense is to have strategies that will help you deal with your stress without opening your mouth. Here are some tips that can help you overcome your automatic stress eating response:
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The PetSmart Paws Can Heal animal assisted therapy program acts as a catalyst to motivate patients to help themselves and provides positive physical and emotional benefits to patients and their families. (Photo credit: Wikipedia)
Woof, Wine, and Dine! Saturday, April 13th at 4 p.m. will be 2013′s Dine With Your Dog.
If Fido’s a foodie, you don’t want to miss our ‘fur-filled’ fundraiser for a chance to Dine With Your Dog for charity.
Mingle with our Co-Chairs Deborah Bateman and Debbie Gaby, along with other fellow animal lovers to pose for portraits with your pet and enjoy the fashion show highlighting the latest trends in Canine Couture at the Sixth Annual Dine With Your Dog.
The evening includes a gourmet human dinner with wine, a gourmet canine dinner, raffle, vendors, doggie activities and more. Benefiting the PetSmart Paws Can Heal animal assisted therapy program.
Saturday, April 13th, 4pm
PERA Club Tempe
1 E. Continental Drive, Tempe AZ 85281
For more information, go to http://www.dinewithyourdog.org or contact Cherry Murray at (602) 933-2663.
The National Museum of American History (Photo credit: Wikipedia)
The Smithsonian’s National Museum of American History today launched an Agricultural Innovation and Heritage Archive website through which people can donate objects into the national collections for a new “American Enterprise” exhibition scheduled to open in 2015.
Partnering with the American Farm Bureau Federation for the exhibition, the museum first announced the initiative during AFBF’s 94th annual meeting in Nashville.
Americans are choosing healthier food options despite the higher prices of food. (Photo credit: Wikipedia)
In the battle of the bulge we seem to be making a little headway. A recently published book by Michael Moss called “Salt Sugar Fat” found that Americans are choosing healthier every year. Although the increase is only about 5% per year, it shows that we are beginning to take what we eat more seriously. Surprisingly, the book also reports that we are choosing healthier food despite the rise in food prices over the past 10 years.
In his research for the book, Moss found that while processed foods are still dominating the grocery store aisles, there is movement across the country toward making healthy food options accessible at prices that are affordable for average families. As legislatures and local communities align with the increase in consumer demand for whole, healthy, unprocessed food products, the big food companies are feeling the pressure to provide healthier, less processed options which is good news for all of us.
Another indicator that we are making healthier food choices is that the percentage of our daily caloric intake that comes from fast food is decreasing. According to data from the CDC, on average our daily percentage of calories from fast food decreased by 1.5% (from 12.8% to 11.3%) between 2006 and 2010.
The CDC data also shows that while we aren’t eating fewer calories overall than we were 10 years ago, the makeup of those calories is changing. The percentage of our daily caloric intake that comes from protein has increased as the percentage that comes from carbohydrates has gone down. Since most of us already eat too many carbs, this trend shows we are heading in the right direction.
One of our goals at Fill Your Plate is to help local Arizona families fill their plates with healthy, locally grown Arizona food products. We help support the farmers and ranchers who dedicate their lives to producing our local food supply. These families raise the cows, pigs, sheep, chickens, and other livestock that become the farm fresh beef, pork, chicken, and lamb filling the meat cooler at the supermarket and the stands at the farmers market.
The farmers and ranchers of the Arizona Farm Bureau also make it possible for Arizona families to have access to fresh, locally grown fruits and vegetables all year round. The members of the agriculture community provide three important benefits to the people of Arizona. First, they help ensure all Arizonians have access to a local food supply. Second, local food is fresher and can be less expensive because it doesn’t have to be shipped long distances in order to complete its journey from the farm to the table. Third, our wonderful farmers and ranchers are supporting these small steps toward a healthier diet by ensuring there are whole, healthy, unprocessed options available for purchase as we shift towards healthier eating habits.
The Fiber/Wool Festival in Flagstaff will be held June 1 & 2, 2013 at the Arizona Historical Society Pioneer Museum in Flagstaff, Arizona.
Sponsors will be entitled to:
Vendors have choices detailed at http://www.fiberandwoolfestivalatflagstaff.com/
This month, try a recipe using in season leeks. (Photo credit: karenandbrademerson)
This month there will be a bunch of new fruits and vegetables available at your local farmers markets and grocery stores as the Arizona air gets warmer. Our desert climate makes it possible for local ranchers and farmers to operate almost year round which means residents have access to a wide range of fruits, vegetables, meat, poultry, and dairy products grown right here at home. If you are looking for the freshest, most flavorful food products available, look for those that are grown locally.
Here is a list of what is in season this April and ideas for delicious recipes featuring each of these locally grown in season items.
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Arizona farmers offer a vast array of deliciously healthy root vegetables. (Photo credit: Wikipedia)
With the exception of the white potato and the carrot, root vegetables have long been disregarded by chefs and home cooks alike. But as the popularity of farmer’s markets has increased, a kind of root vegetable renaissance has taken root and rapidly spread across the country. To understand why these nutrient-rich veggies took so long to make their way back onto our menus, all you need to do is look at them. In their fresh from the farm forms, many root veggies are not much to look at. Raw, unchopped beets, rutabagas, and turnips are often knotty and could never be described as attractive while parsnips look like washed out carrots. Unfortunately, we are all missing out on some great flavors and fabulous food because we are judging these root veggies unfairly. Just as you can’t judge a book by its cover, don’t underestimate how great it can be to use root veggies to fill your plate.
Beets as most of us think of them are root vegetables with a dark reddish purple color, but they can come in other colors like golden yellow and red and white striped. Sugar beets, which are used to create table sugar and chard, a leafy green, are both relatives of the garden beet. Here are some great ways to use beets to get more veggies in your daily diet. Beets with Olive Oil, Garlic, and Parsley, Golden Beet, Fennel, and Avocado Salad, and Swiss Chard with Beets, Goat Cheese, and Raisins.
Parsnips are best described as cousins of the carrot. They belong to the same family and bear a striking resemblance. They are much paler in color than bright orange carrots and offer a sweeter flavor, especially after they have been cooked. Parsnips, like carrots, can be served a variety of ways. Whether you roast them, sauté them, puree them, or serve them in soup, parsnips are a great addition to your regular vegetable repertoire. Try making Glazed Carrots and Parsnips with Chives, Spiced Parsnip Soup, and Roasted Parsnips.
Rutabagas, which are also called Swedish turnips or yellow turnips, are a cross between turnips and cabbage. The round root can be eaten in a variety of ways and the leaves, which grow above ground, can also be eaten as a leafy green. Rutabagas are more popular in other parts of the world than they are in America and are used in much the same way we use white potatoes. They can be mashed, boiled, pureed, sautéed, roasted, and even eaten raw. They show up in many stews and soups and when boiled produce flavored water than is often used as a base for soups. Try these rutabaga recipes to get this versatile root onto your menu. Mashed Rutabagas, Roasted Rutabaga, and Bubble and Squeak with Sausage and Gravy.
Turnips are grown around the world and serve as food for people and for livestock. The smaller varieties, which are grown for human consumption, are more tender than their larger peers and have a flavor similar to cabbage. Turnip greens are often found in southern-style cooking and are used in a variety of ways. Here are some great recipes to help you incorporate turnips into your menu- Clapshot, Carmelized Turnips, and Vegetarian Chickpea Curry with Turnips.
Daymon Worldwide and the Hartman Group revealed this week the results of a comprehensive research study into food culture shifts, suggesting that we have become an “eating culture” that requires retailers and manufacturers to reconsider traditional approaches to how they market food.
And among the changes in food culture identified by the report:
Everyone knows that a healthy diet consists of fruits and vegetables, but most adults are not getting enough servings of these important foods each day. Here in Arizona, it is easy to find fresh, locally grown, affordable fruits and vegetables all year round. Building off of the tips we gave in part 1 of this series, here are the remaining tips that will help you fill your plate and your day with fruits and vegetables.
Snacking isn’t actually bad for you, but in order for snacking to be good for your health, you need to choose healthy snacks. This is one area where fruits and veggies can help save the day. From a bowl of fresh fruit on the counter to pre-made baggies of celery, carrot, and sweet pepper sticks, fruits and vegetables provide a wide range of low calorie, super healthy snacking options.
Dessert doesn’t have to be decadent to be delicious. The natural sweetness of fruit can form the foundation of many different desserts. Many of us think that dessert is something we should save for special occasions, but why not indulge in a sweet treat at the end of every meal? Fabulous, fresh fruit makes it possible to appease your sweet tooth while sneaking in another serving of fruits and veggies. Turn chopped fruit and fat free yogurt into fabulous fruit-sicles or dizzle a little chocolate over strawberries, cherries, or bananas.
Salads are a great way to get more vegetables into your day while also decreasing your overall caloric intake. Salads full of dark leafy greens and chopped vegetables help fill you up which makes it easier to eat less over the course of the day. Choose dark leafy greens and top your salad with chopped peppers, mushrooms, broccoli, onions, carrots, or even your favorite fruits. You can get two or even three servings out of a single salad. Don’t let the dressing drag your salad down. Serve it on the side and dip your salad in the dressing rather than pouring it over the top. You will get all the taste and flavor while using significantly less dressing. Start with a Green Salad as a base and add your favorite chopped fruits and veggies.
Smoothies are another great way to get more fruits and vegetables into your day. The key to keeping them super healthy is to make them yourself from fresh ingredients. This ensures you know everything that is in your smoothie and allows you to control how many calories it has and how many “extras” get added in.
Another way to get some more vegetables in your day is to look for creative ways to replace high-calorie bread with high-nutrient veggies. Using lettuce or other leafy green leaves in place of bread or tortillas is a great way to swap out some high calorie carbs for low calorie nutrient dense veggies. Try making Asian Lettuce Wraps, Chicken Lettuce Wraps, or Goat Cheese Lettuce Wraps.
Simply swapping out some high calorie snacks and drinks for healthier options can make a big difference. Swap a can of pop for a glass of juice or veggie sticks for crunchy snacks like chips. Looking for these easy ways to swap out something high in calories for something made from fruits or veggies that satisfy the same craving will help you get more servings of fruit and veggies without feeling like you are on a diet.
Salted duck egg (Photo credit: Wikipedia)
Welcome to this month’s FoodieCast.
In March’s podcast, AFBF’s Miranda McDaniel takes a deeper look at one of 2013’s trending foods: duck eggs. Farmers John Metzer, of Metzer Farms, and Lesley Brabyn, of Salmon Creek Ranch, weigh in on why duck eggs are an egg-cellent way to experiment with a unique, but quality protein. To find out more about duck eggs, click here.
Thank you for listening!
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FoodieCast scans the nation’s food scene to talk with leading producers, chefs, marketers, industry representatives and consumers to bring you the latest food trends. To learn more about the consumer-driven marketplace and how it influences agriculture, tune in to FoodieCast here.
Less than 25% of us even come close to eating the recommended daily servings of fruits and vegetables. (Photo credit: Wikipedia)
According to the Centers for Disease Control, less than 25% of us are even coming close to eating the recommended number of servings for fruit and vegetables each day. We all know that what we eat has a big impact on our health and eating 5 servings of these nutrient rich foods each day forms the foundation of the kind of healthy diet experts recommend. So if we know it is important, why are so few of us meeting the daily recommended intake? There are lots of reasons. Some of us think that fresh fruits and vegetables are too expensive. Some of us feel like we don’t have the extra time needed to prep, peel, and chop fruits and veggies to get them ready to eat. Others just don’t have the muscle memory to support choosing a fruit or vegetable option over something else.
The good news is that all of these barriers are easy to overcome. Here in Arizona, we have access to fresh, locally grown, affordable fruits and vegetables all year round. Spend a little extra time at the farmer’s market or in the grocery store produce aisle in the coming weeks and use these tips to fill your plate and your day with fruits and vegetables.
Another key to a healthy diet is eating a balanced breakfast. Many of us reach for common breakfast foods that are full of protein and carbohydrates like cereal, eggs, or bacon. Adding a serving of fruit and/or vegetables can help balance out your morning meal and increase your overall daily intake. Try Zesty Papa Protein Scramble or Boss’s Baked French Toast as you build a better breakfast.
Amp up your fruit and vegetable intake while eating the same things you already enjoy by boosting the amount of these foods you are already using. The salads, sandwiches, and pizzas we already love to eat often have fruits and or vegetables in or on them. You can increase the number of servings you get from those foods by doubling the amount you normally use. If you create pasta sauce using pureed tomatoes, garlic, and onions, try adding some bell peppers, mushrooms, and even zucchini to the mix.
One great way to get more vegetables on your plate is to sneak them into things like burgers, meatloaf, and sauces. Grating or pureeing vegetables makes it easy to add them to foods your family loves to eat without making it obvious that they are eating more veggies. Carrots, zucchini, cauliflower, peppers, squash, onions, and mushrooms are all great for sneaking into other things.
It is easy to get into a rut and wind up eating the same few things over and over. You can expand your culinary experience while also increasing your fruit and vegetable servings by trying something new every week. There are a wide variety of fresh, seasonal fruits and vegetable available from local farms at the grocery store and farmer’s market. Each week, pick something new to try and use it in a few recipes over the course of that week. This month, beets (which a lot of people have never even tried) are in season. Pick up some beets and try out these great recipes - Beets with Onions and Cumin, Golden Beets, Fennel, and Avocado Salad, and Swiss Chard with Beets, Goat Cheese, and Raisins.
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Do you know the difference between regular yogurt and Greek yogurt? Read more to find out! (Photo credit: eekim)
You can barely turn on the TV without seeing an ad for some new brand of Greek Yogurt. These ads may have you wondering, when did the Greeks start making yogurt and why is everyone so excited about it? Let’s start by looking at why Greek yogurt is different than regular yogurt.
If you have never eaten a spoonful of Greek yogurt, it would be easy to wonder how these two types of yogurt are different. But it only takes one bite to see what is behind the Greek yogurt craze. The biggest difference is the texture. Regular yogurt has a light, almost airy texture whereas Greek yogurt is thick, rich, and creamy. The best way to describe it is somewhere between thick pudding and soft, spreadable cheese. It feels more substantial than the regular kind of yogurt without losing the distinctive flavor of yogurt.
Both types of yogurt are made using the same ingredients and with the same basic process. All Greek yogurt starts out as regular yogurt but goes through one additional step before it is complete. To get the distinctive thick, creamy texture, the yogurt is strained through cheesecloth or another filter to remove most of the whey. The longer the yogurt is strained, the thicker the end result will be.
The difference in processing does result in some differences in nutritional content. Removing the whey from Greek yogurt means that a serving has less sugar and more protein than regular yogurt, but also that it contains less calcium and more cholesterol. Comparing the two types side by side provides a good picture of where they differ nutritionally. A 5.3 ounce serving of plain, non-fat Greek yogurt and a 6 ounce serving of plain, non-fat regular yogurt both contain 80 calories and 0 grams of fat. Greek yogurt contains less sodium and sugar, containing 50 mg of sodium and 6 grams of sugar compared to the 120 mg of sodium and 9 grams of sugar in regular yogurt. However, regular yogurt only contains 5 mg of cholesterol which is half as much as found in a serving of Greek yogurt and provides twice the amount of calcium for the same size serving. Lastly, a serving of Greek yogurt provides 15 grams of protein as opposed to the 9 grams of protein found in regular yogurt.
Both types of yogurt can be a part of a healthy diet and which is better for you really depends on your own dietary preferences. If you are looking for a creamy treat to replace ice cream or dip or are looking to lower your sodium and sugar intake, Greek yogurt can be a great option. If you are watching your dietary cholesterol intake or looking for a way to get more calcium, regular yogurt may be the option for you. Either way, eating yogurt has real health benefits over and above its nutritional content. A study from Harvard published in the New England Journal of Medicine in 2011 showed that eating yogurt as part of your regular diet can actually help you maintain your weight over time.
Here in Arizona, our Arizona dairies lead the way in helping us produce some of the finest Greek yogurt around. Check out our dairy videos to learn more about our local Arizona dairies and the farmers who run them.
November through March, 90% of the nation’s lettuce comes from Arizona. (Photo credit: Wikipedia)
March means more fresh locally grown fruits and vegetables at your neighborhood grocery store and farmer’s market. One that is often overlooked is lettuce. Even though it shows up on the sandwiches and in salads we eat nearly every day, lettuce rarely shows up in the limelight.
Here in Arizona, we celebrate lettuce, especially from November through March when 90% of the nation’s lettuce come from Yuma, Arizona. No wonder they call that special little spot in southern Arizona the “Lettuce bowl capitol of the nation!”
This month, let’s take a look at some of the little known facts about lettuce.
Part of the sunflower family called Asteraceae, lettuce is a hardy, annual plant that is easily cultivated in many climates. The ancient Egyptians were the first to see this plant as more than a weed with valuable seeds. Once cultivation began, the leafy green vegetable quickly spread across the ancient world. Throughout the centuries, lettuce has been used to fill plates, treat and cure ailments, to make oil, and for religious uses.
The origin of this leafy green’s name goes all the way back to ancient Rome. The Roman word for lettuce was lactuca, which provided the root for the French term letues, which evolved into the term we use today. Likewise, romaine, a kind of lettuce, gets its name from the Roman gardens where this type was grown. References to the three most common types of lettuce grown today, head, loose leaf, and romaine, can be found in medieval writing although most references indicate its use in herbal remedies.
Lettuce plants come is a wide variety of shapes and textures. Average size plants range from 6 to 12 inches in both height and width. It can take as long as 130 days to grow some varieties of lettuce from seed to harvest, although other varieties can be ready to pick in less than half that time. In order to preserve the flavor of many varieties, plants cannot grow to maturity as once they flower the leaves become bitter and inedible.
There are several common types of lettuce grown today including:
Although lettuce is most commonly used as a base for salads, it is also used on sandwiches and can be a great addition to many different recipes. This month when you are at the local farmer’s market or perusing the produce at the grocery store, pick-up a couple varieties and try some of these great recipes where lettuce is the star of the show.
A total of 40 new maps have been prepared, showing major crop-producing areas in the United States, China, India, Pakistan, and South Africa. Earlier versions of these maps appeared in the Major World Crop Areas and Climatic Profiles (MWCACP) handbook that contains climatological data, agricultural statistics, and crop calendar information for major agricultural areas worldwide, and serves as a reference for evaluating the effects of weather on world crop production. The new maps, listed by country and commodity, supplement the MWCACP publication by updating illustrations of cropping patterns in these countries:
These maps were developed by the USDA World Agricultural Outlook Board through a contract with the George Mason University Environmental Science and Technology Center. PDF versions of these maps, and the MWCACP publication (1994 revised), are available here.
Each week, Fill Your Plate will highlight a different crop grown in the United States. This week, we highlight apples. It may surprise you to learn that they are grown right here in Arizona! For delicious recipes for your locally grown apples, see our list of apple recipes on the Fill Your Plate Recipe page. You can see a list of our Arizona farmers growing apples here.
Carrot cake is a delicious option for an Easter dessert. (Photo credit: angrydicemoose)
For many families, Easter offers a great opportunity to get everyone together for food and family fun but putting together a big meal can be both costly and stressful. This year, cut down on both of these factors by planning ahead and filling your menu with seasonal ingredients. Shopping for your ingredients locally will also help you get the freshest foods at the best price. To help you pick the perfect foods to fill your family’s plates this Easter, here are some easy menu options featuring recipes from the Fill Your Plate blog.
If your Easter traditions are low-key, this menu may be just right for a laid back Easter lunch. Make the meal easy by offering a trio of lunch ready options for guests to mix and match.
This brunch menu makes a great buffet but can also be served family style. It is full of fresh flavors and local ingredients.
If you are looking for something a little more upscale, this menu offers the elegance you want without giving up the ease you need.
Celebrate the spirit of the season with crunchy carrots rather than more traditional meats and make your vegetarian Easter menu a memorable one.
Popcorn is popping up in many unusual places (Photo credit: Wikipedia)
There is no question that Americans love popcorn. On average, we each consume more than 65 quarts of it each year in movie theaters, at country fairs, and in our own living rooms. We make it in specially made air poppers, in the microwave or the old fashioned way on the stove. We buy it already popped, candied, and in a variety of unusual flavors and we even use it to make garland to hang up during the holidays. There is no question that popcorn has a place in our culture’s snack food hall of fame but this year, it is popping up in some unusual and even unfamiliar places.
Across the food industry, popcorn is being touted as the hottest snack of the year. In a recent foodiecast from the American Farm Bureau, Zack Honeycut, popcorn farmer and the AFB’s Young Farmer and Rancher Chairman explained why these common kernels are popping up in new ways on store shelves and on the menus of upscale restaurants. He attributes some of the trend to our desire for healthier eating habits. Popcorn is a whole grain that is high in fiber and low in calories. In fact, you can eat three cups of air popped popcorn and get an entire serving of whole grains for less than 100 calories. When compared to other snack foods, popcorn, in its plain, unflavored, unsalted, unbuttered form, stands out as a healthier option.
This is one reason that popcorn is showing up in new places. Honeycut notes that popcorn bars are replacing candy and cupcake bars as the first choice for wedding receptions and popcorn chips are finding their place next to the potato chips and corn chips on supermarket shelves. Manufacturers are also featuring new flavors, moving beyond the different varieties of butter-flavoring that have been our popcorn staple for almost a generation.
Popcorn’s hot trend status doesn’t stop at the grocery store door. Chefs at restaurants across the country are populating their menus with unusually flavored popcorns like black truffle and wasabi. Chefs are also using the healthy snack to add a lower calorie crunch to their signature soups and salads.
Popcorn has long held one of the lower spots on the snack food hierarchy. It wasn’t as cool as other snacks like potato chips in a can or corn chips that taste like cheese. It didn’t have the sweetness of candy or the creaminess of chocolate to make it a sought after treat. It was never rare or expensive enough to lift it up from its humble beginnings.
But as our society changes so do the things we value and when it comes to popcorn, it is easy to understand why it is now popcorn’s turn to shine. As families tighten their belts and seek to shrink their waistlines, the low cost that made popcorn a favorite during the last financial crisis paired with its nutritional value and low calorie count make it the perfect snack for 2013.
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A total of 40 new maps have been prepared, showing major crop-producing areas in the United States, China, India, Pakistan, and South Africa. Earlier versions of these maps appeared in the Major World Crop Areas and Climatic Profiles (MWCACP) handbook that contains climatological data, agricultural statistics, and crop calendar information for major agricultural areas worldwide, and serves as a reference for evaluating the effects of weather on world crop production. The new maps, listed by country and commodity, supplement the MWCACP publication by updating illustrations of cropping patterns in these countries:
These maps were developed by the USDA World Agricultural Outlook Board through a contract with the George Mason University Environmental Science and Technology Center. PDF versions of these maps, and the MWCACP publication (1994 revised), are available at: http://www.usda.gov/oce/weather/pubs/Other/MWCACP/index.htm.
Each week, we here at Fill Your Plate will highlight a different crop grown in the United States. This week, we highlight alfalfa hay. It is grown right here in Arizona, with some parts of our state considered a major hay growing area. You can see a list of our local farmers growing alfalfa here.
PATAGONIA, IN PARTNERSHIP WITH YULEX, LAUNCHES A PLANT-BASED WETSUIT THAT IS 30% STRETCHIER, DRYS INSTANTLY AND HAS EXCELLENT THERMAL VALUE
Patagonia Inc., a leading designer of core outdoor, surf and sport-related apparel, equipment, footwear and accessories, and Yulex Corporation, a clean technology company developing agricultural-based biomaterials for medical, consumer, industrial and bioenergy products, announced today the introduction of a guayule-based wetsuit, a renewable biorubber that is the first alternative to traditional fossil-based neoprene.
“When we started to build wetsuits we knew that neoprene, by nature of its production, was the most environmentally harmful part the product. Our initial approach was to use innovative materials, like wool, that are highly insulating and allowed us to use as little neoprene as possible. But we quickly realized that we needed to create a new material that could be a true alternative to neoprene,” notes Jason McCaffrey, Patagonia’s surf director. “After four years of working together, Patagonia and Yulex have co-developed a unique material that allows us to make a wetsuit that is 60% guayule (plant) based. Our goal is to have the formula be 100% plant based, but we feel that for now this new material is a big enough step forward to let the world know it is possible to buy something cleaner. This is just the first step; it’s our hope that other brands see this as interesting and join the effort to innovate and implement alternatives to traditional neoprene that is used in wetsuits.”
Yulex’s biorubber material is made from guayule, a renewable, non-food crop that requires very little water, is grown domestically in the US, uses no pesticides, and in comparison to traditional neoprene, has a very clean manufacturing process.
Initially, the new suits will be available in Japan only. In Spring 2013, surfers will be able to order custom suits out of Patagonia’s wetsuit facility in Ventura, CA, with a global rollout to follow.
“Yulex commends Patagonia for supporting the advancement of a sustainable, low-carbon future by embracing agricultural-based, biomaterials to replace petroleum-based synthetics,” said Jeff Martin, CEO, president and founder of Yulex Corporation. “Patagonia is guiding the action sports industry to a new level and setting an example for the importance of sustainable practices. Yulex views this partnership as a major step towards a future where use of our renewable, guayule-based biomaterials is the industry standard for consumer, medical, industrial and bioenergy products.”
Patagonia, Inc., based in Ventura, California, is a leading designer of core outdoor, surf and sport-related apparel, equipment, footwear and accessories. With sales last year of $540M, the company is noted internationally for its commitment to authentic product quality and environmental activism, contributing over $47.5M in cash and in-kind donations to date. Incorporating environmental responsibility into product development, the company has, since 1996, used only organically grown cotton in its clothing line. Committed to making its products landfill-free, the company’s entire product line is recyclable thorough its Common Threads Initiative. The company also advocates corporate transparency through its interactive website, The Footprint Chronicles, which outlines the environmental and social footprint of individual products. Patagonia was featured as The Coolest Company on the Planet on Fortune Magazine’s April 2007 cover.
Yulex Corporation has developed a portfolio of biomaterials derived from the U.S. grown guayule plant. The company’s technological innovation is designed to replace traditional tropical or petroleum based rubber for consumer, industrial and medical markets, with the residual agricultural materials utilized as a feedstock for bioenergy. Yulex collaborates with customers to develop and market highly differentiated, premium performance products in an ecologically responsible, sustainable manner. For more, visit http://www.yulex.com.
Yulex is grown right here in Arizona and is one of the significant new markets for this product. There is a significant demand for natural rubber grown by Yulex growers in Arizona.
cowboy humorist, Baxter Black!
There’s a reason Popeye was so strong! Spinach is a great choice for energy! (Photo credit: Chiot’s Run)
In today’s fast paced world, everyone is looking for more energy to help them get through the day. Before you pour another cup of coffee or gulp down an energy drink, stop and take a good long look at your lunch. The key to getting the boost you need to be your best can be found by making some changes to what you are using to fill your plate.
Try these 7 great locally grown energy boosting options.
1. Lean Meat
Everyone knows that energy comes from protein and if you are looking for a way to keep your energy up all day, swapping out your morning bagel or lunchtime burger for a lean cut of locally raised pork or beef may be just what you need. These meats are good sources of both protein and iron which give you a boost that lasts much longer than caffeine or sugar. Try Zesty Papa Protein Scramble for breakfast or Asian Lettuce Wraps for lunch.
2. Spinach
There is a reason that Popeye was strong to the finish! Spinach provides several energy boosting nutrients like folate, calcium and vitamins A, C, E, and K. For an energy packed lunch, try Lemon Spinach and a grilled chicken breast.
3. Dairy
Dotting your day with dairy products like cheese, yogurt and milk helps maintain your energy level over the course of the day. If you aren’t riding the energy rollercoaster, it is easier to avoid high sugar, high fat quick fixes. Try a slice of Arizona Quiche for breakfast or a bowl of Comforting Corn Chowder for lunch.
4. Broccoli
One of the best things about broccoli is that it helps our bodies turn food into energy. Packed with vitamins A, B and C, broccoli is great raw, steamed, or as part of a salad filled with dark leafy greens and other energy boosting produce.
5. Pecans
Pecans, like other nuts, are jam-packed with 19 essential vitamins and minerals like vitamins A and E, calcium, magnesium, phosphorus, potassium, and zinc. Nuts are also a good source of healthy fats. When you feel yourself starting to settle into the 3PM slump, grab a handful of pecans rather than a candy bar full of empty calories to give you the energy you need to finish out your day.
6. Lettuce
Green leafy lettuces like leaf lettuce and romaine lettuce give your body a good dose of vitamin C, beta-carotene, chromium, folic acid and dietary fiber. For the best energy boost, fill up your plate with salads like the Green Salad and Join the Party Salad made with raw lettuce.
7. Cantaloupe
Whether you are looking for a sweet treat at breakfast or a refreshing afternoon snack, cantaloupe is the answer. This juicy melon is filled with beta-carotene, vitamin C, folate, and potassium and goes great at any meal and even as a healthy, energy boosting snack. Eat it all by itself or with other fabulous Arizona fruit in Melon Cucumber Salad.
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What recipe does your family love to bake together? (Photo credit: John-Morgan)
Many people have cherished memories of baking with mothers and grandmothers from their childhood. For generations, families have spent time together in the kitchen turning flour and butter and sugar into cookies and cakes and pies. When you look back now, odds are that what you made matters much less than the time you spent together making it. Spending an afternoon together is the kind of quality family time all of us could use a little more of in today’s world which is why you should celebrate Bake for Family Fun Month.
Baking is a great family activity. No matter who makes up your family or how old they are, there is always something for each person to do. Toddlers can add pre-measured ingredients and stir bowls (even ones that are empty). Children can measure ingredients, scoop cookies onto baking sheets, stir cake batter, and help make pie crust. Tweens and teens can help from start to finish and everyone can help pick out recipes for the whole family to enjoy.
Whether you are the type of person who already bakes regularly for the family or you are the type that has a box of family recipes sitting on a dusty shelf somewhere, you can make this month fun and memorable by baking together. Take a little time out to make baking together a new family tradition. Here are some tips to get you started.
Start by visiting the Home Baking Association’s Bake for Family Fun Month page. They have suggestions on activities for the whole month, recipes to try, and lots of ideas for making the month memorable. To get some of the favorite baking recipes from our Fill Your Plate friends, check out our recipe page!
With so many opportunities for family fun, you will need to decide ahead of time which family members are going to participate in which activities. If you have extended family nearby, you might want to include them in some of your activities. Planning some things for just one of two members of the immediate family can provide special one on one bonding time. Remember not everyone has to do everything together for it to be family time.
One way to get everyone excited for your baking fun is to get them involved. Have family members plan activities, pick out recipes, make shopping lists, and do some of the shopping at the grocery store of local farmer’s market. This will create lots of great learning opportunities for kids, adds some additional bonding time, and takes the burden of doing everything off of you.
Make sure you have a camera on hand to take lots of pictures of the time you are spending together. Put together an annual cookbook for everyone who participates with the recipes that everyone liked the most. These small things will help keep the memories you make today alive for a lifetime.
If you have a favorite recipe your family loves to bake, we’d love to have you share it with us! Please leave a comment! We’d love to hear from you!
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Do you know the importance of reading the label on your pesticides? (Photo credit: bill barber)
A person applying a pesticide to their land was recently fined for spray drift that damaged desirable shrubs and garden crops on a neighboring property. In two other recent cases, individuals were fined for improper pesticide storage and illegal disposal of pesticide containers. Each of these cases had one thing in common: a failure to follow the pesticide label.
“The pesticide label is not something you can glance through or read once and commit to memory,” says Jack Peterson, associate director, Environmental Services Division, Arizona Department of Agriculture. “It is a legal document, and any use inconsistent with the label is a federal and state offense.”
There are countless good reasons for reading and following the label and having it immediately accessible. Here are some of the unfortunate (and illegal) consequences that can happen when you don’t:
1) You may apply the wrong product…or the right product at the wrong rate. Various brands and packaging can look similar, but the products may be very different – containing different active ingredients or concentrations. Make sure the product contains the desired active ingredient(s), and use the application rate the label specifies. The rate will vary based on the specific concentration(s) of the active ingredient(s) found in the product.
2) You won’t know if the label has changed since the last time you purchased the product. Labels can change at any time, so read the label each time you buy a product, and every time you use it, even if you think you know the product well.
3) The site you are treating might not be on the label. “Sites” include everything from specific crops, turf species and ornamentals to foundations, indoor surfaces, and pets. There are important reasons a product cannot be applied on certain sites – for example, it may injure certain plants, pose toxicity concerns to people, result in unacceptable pesticide residues on food or feed crops, or lack sufficient research data.
4) You might apply a product that doesn’t control your pest(s). It is not enough to know the product type (herbicide, insecticide, fungicide, etc.); you must also look at what weeds, insects, diseases or other pests are on the label, and know what pests you have.
5) You might mix products that are incompatible. The label may tell you if certain products can or cannot be mixed, and how to test for compatibility of products that are not listed on the label.
6) You might make the application at the wrong time, in the wrong place, or too often. Many herbicides, for example, will not control weeds that are too large. Pests that are in the soil may require different product placement than pests on leaves. Insecticides and fungicides often indicate a maximum number of applications and minimum interval between applications.
7) You won’t understand the toxicity concerns associated with the product. The label contains a Caution, Warning or Danger signal word, which is based on the acute (single exposure) toxicity of the formulated product. The signal word reflects the most toxic category resulting from dermal, oral, inhalation or eye contact. Caution indicates that the pesticide formulation is slightly toxic by any of these four ways of contact. Warning indicates that at least one of the ways of contact is moderately toxic. Danger indicates that at least one of the ways of contact is highly toxic.
8) You will not know the required personal protective equipment (PPE). If the label states that certain PPE is required (for example, a particular respirator or glove type), you are breaking the law and putting yourself at risk if you don’t wear the PPE for the specified task. If you are an employer and your employees are applying pesticides as part of their job, you must follow all appropriate laws concerning their use of PPE as well.
9) If you are accidentally exposed to the product, you won’t know what to do and might not have the needed supplies on hand. The First Aid section of the label (found under the heading Statement of Practical Treatment) indicates what to do for different types of exposure. You also need the label readily available so you can answer questions from emergency personnel. Do not wait until you have symptoms if the label indicates that immediate medical attention is required.
10) You won’t understand the possible hazards to people, pets and the environment (air, water, soil or wildlife), and whether the pesticide may pose any fire, explosion or chemical hazards. If any of these hazards exist, they will be clearly indicated in the Precautionary Statements on the label.
11) You will be unaware of other critical information. The label contains a wealth of information, which varies depending on the product. Some examples are: when not to treat (wet surfaces, presence of pollinators); what to avoid (spray drift, surface runoff); and how long to wait (before entering the treated area, planting certain species into treated soil, or harvesting a crop for food or feed).
12) You won’t know how to store and dispose of the product. Pesticide labels will often indicate temperature requirements, security needs and what should not be stored with the product (food, feed, seed, etc.) The Disposal section of the label will often address how to clean an “empty” container, and disposal options for containers, unwanted product and anything contaminated by the pesticide.
“Anyone handling a pesticide can be held liable for any unintended consequences that the pesticide may cause,” says Peterson. “Read the label carefully before you purchase the product and each time you are planning an application. Make sure you are willing and able to follow the entire label, and keep the label readily available at all times.”
If you still have questions after reading the label, call the pesticide manufacturer, your Cooperative Extension Service or your State Pesticide Regulatory Agency. Some web resources are listed below.
This is the fourth in a series on pesticide stewardship sponsored by the Weed Science Society of America.
About the Weed Science Society of America
The Weed Science Society of America, a nonprofit scientific society, was founded in 1956 to encourage and promote the development of knowledge concerning weeds and their impact on the environment. The Weed Science Society of America promotes research, education and extension outreach activities related to weeds, provides science-based information to the public and policy makers, fosters awareness of weeds and their impact on managed and natural ecosystems, and promotes cooperation among weed science organizations across the nation and around the world. For more information, visit www.wssa.net.
Some Resources on Reading the Pesticide Label
Take time this March to thank a farmer Agriculture (Photo credit: thegreenpages)
On March 19th, we encourage you to celebrate National Ag Day by taking a few minutes out of your day to be thankful for the Arizona farmers and ranchers that provide and protect our local food supply. This day, which falls during National Agriculture Week, was established in 1973 to acknowledge the role agriculture plays in each of our lives. This industry does more than just provide food for us to fill our plates. The agriculture industry provides millions of jobs, produces feed for our animals, fuel for our cars, and fiber to create the clothes on our backs. As you crack an egg at breakfast, slip on a cotton shirt, or sear a steak for dinner, pause, reflect, and recognize the efforts of each individual that works hard to ensure the abundance of America’s agriculture continues to make all those things possible.
Here are 8 reasons to celebrate American agriculture this year:
Here in Arizona, agriculture also plays an important role in economic development, food security, and conservation efforts. Agriculture is a $12.4 billion dollar industry in our state! Arizona agriculture provides 60,000 non-seasonal jobs and is one of the only industries that exports more to other states than it imports. Both of these factors help support and improve the Arizona economy. Throughout the state, farmers and ranchers produce a diverse range of crops and livestock. This diversity paired with our year-round growing season provides a stable, reliable, and accessible food system and helps ensure sustainable long-term food security. From the farmer’s market to the grocery store shelves, Arizona agriculture means access to affordable, locally grown produce, meat, eggs and dairy almost all year round.
Our local farmers and ranchers are committed to making safe, high-quality crop and livestock products available for local consumption and use. You can support their efforts and contribute by buying local products at the farmer’s market and grocery store. When you choose local products, you support the Arizona economy, support the farmers and ranchers, and reduce the environmental impact of every meal you make.
Try some delicious recipes using brussels sprouts this March(Photo credit: Wikipedia)
March is a time of renewal and growth as the spring arrives and with it brings more locally grown produce and farm products. Whether you are a dedicated “locavore” or just looking for ways to lower your grocery bill, Arizona offers a wide range of fruits, vegetables, meat, poultry, and dairy products grown right here at home. You won’t find fresher food that is more full of flavor than the items that came right from a local farm. Eating what is in season will also help you stretch your family’s food dollar while filling your plate with delicious, nutritious food.
Here is a list of what is in season this month and ideas for delicious recipes featuring each of these locally grown in season items.
If you are looking for a flavorful way to spruce up your family menu, avocados might be the answer to your prayers. (Photo credit: Wikipedia)
If you are looking for a flavorful way to spruce up your family menu, avocados might be the answer to your prayers. Avocados can liven up almost every one of your family favorites including salads, sandwiches, side dishes, and entrees. Their creamy texture and bright green color make them a favorite of children and adults, and their flavor meshes well with all types of cuisine. Most of us only think of guacamole when we think of them, but there is so much more to the amazing avocado.
Avocados grow on trees and are native to Central Mexico. Although most people think of them as vegetables, they are actually a fruit and considered to be a berry. Natively grown avocados are called criollo and are smaller than the ones we see in the store. Avocado trees have been cultivated in Central and South America for thousands of years. The word avocado that we use today is believed to come from a mispronunciation of the Aztec word for this small blackish-green fruit, āhuacatl. It is also called an alligator pear, likely because its skin resembles the skin of an alligator.
From the Incans to the court of King Charles II, the avocado has long been thought to have aphrodisiac and sexually stimulating properties. While science hasn’t really ruled one way or the other on that claim, the avocado has continued to have a bad reputation even in modern times because around 85% of its calories come from fat. For this reason, it wasn’t until recently that the avocado began to show up on restaurant menus and in make its way onto the plate of average Americans. This is due in part to a broader and better understanding of the differences between good fats that your body needs like the fat found in an avocado and bad fats that are unhealthy like the fat found in a plate of greasy fast food. If you are looking for a great source of healthy fat, you won’t find much that can outshine an avocado.
Additionally, research has shown that the some of the compounds found in avocados have anti-inflammatory properties and can help with conditions like arthritis. Avocados also contain oleic acid, like olives, which help increase the absorption of some nutrients.
One of the things people find the most daunting about the avocado is getting through the tough skin without compromising the creamy flesh. Here is the best way to peel and seed an avocado.
Avocados are great on sandwiches and in salads. You can also find some great recipes that use avocados like Avocado and Tomato Salad on Fill Your Plate.
Follow these tips to start your day the healthy way. (Photo credit: Wikipedia)
If there is one thing that almost every nutritional expert seems to agree on it is that breakfast is the most important meal of the day. Eating a healthy breakfast offers many benefits. According to the Academy of Nutrition and Dietetics, children who eat breakfast have less trouble concentrating in the classroom and score higher on standardized tests. Eating breakfast also helps decrease behavioral problems and increase focus. For adults, eating a healthy breakfast decreases the likelihood that you will overeat during the rest of the day. Research has shown that people who eat breakfast have a healthier nutritional profile than those who don’t. The bottom line is that when it comes to taking small steps to safeguard your health, everyone should be betting on breakfast.
February is National Hot Breakfast Month and we can’t think of a better way to get each day off to a great start than with a hot, healthy breakfast featuring foods grown right here in Arizona. Here are 3 tips to help your family start each day in the healthiest way.
There is no doubt that one of the hardest things about eating a healthy breakfast is finding enough time. Mornings can be hectic as everyone in the house rushes around trying to get ready and get out the door on time. Help ensure that everyone has time to slow down and eat right by starting your day a few minutes earlier. It doesn’t take much time to make room for breakfast, even getting everyone up 10 minutes earlier can make it possible to pause long enough for some hot and healthy food. If you are in a time crunch, try making Arizona Quiche the night before so all you need to do is warm it up or Overnight French Toast.
At breakfast, and at other times throughout the day, we don’t eat, overeat, or eat the wrong thing because we don’t have time to stop, think, and make a healthy choice. Taking time to taste the food we are eating makes it easier to eat less. This also gives our brain time to communicate with our stomach so we know when we are full which helps keep us from overeating. Help slowdown your morning by serving something delicious and nutritious like Zesty Papa Protein Scramble or German Apple Pancakes.
One of the best ways to make any breakfast healthier is to make sure at least half your plate is full of fruits and vegetables. Arizonians are lucky because we have access to fresh, locally grown produce all year round which makes it even easier to fill our plates with everything from oranges and apples to sweet potatoes and spinach. It is easy to increase the nutritional content of your breakfast by thinking outside the box about what kinds of fruits and vegetables are good in the morning. Try making a smoothie with berries, yogurt, and kale. Whip up a batch of Basil Butter Sweet Potato Patties and eat them instead of pancakes.
It doesn’t take big changes to get big benefits where breakfast is concerned. The most important thing you can do to get your family off to a great start is make sure everyone is eating the most important meal of the day.
There is something magical about fairytales that goes beyond the fairies and magic. They speak to the child within us, the part of us that would still like to believe that anything is possible, that good always wins over evil, and that if we only believed hard enough, we could fly. The magic of these stories has more to do with the reaction they invoke in us than whether or not the beans will grow a giant beanstalk or if true love’s kiss can cure a coma. In these tales of heroes and villains, we find wonder, heroism, faith, belief, justice, honor, and inspiration.
Celebrate National Fairy Tale Day with these delicious recipes. (Photo credit: statelyenglishmanor)
Fairytales are also part of our shared experience. No matter where you grew up, how much or little your family had, or how you were raised, you know who Snow White, Cinderella, Hansel & Gretel, Alice, Goldilocks, and the Beast are and you know their stories. Perhaps this is why fairytales can be seen everywhere today from Broadway’s Wicked to TV’s Once Upon a Time to the big screen’s Snow White and the Huntsman and Jack the Giant Slayer. We seem to be as enchanted with these lesson laden tales now as we were when the Brothers Grimm published their very first book.
This month, you can share your love of fairytales with those around you by participating in Tell a Fairytale Day on February 26th. A great way to feature everyone’s favorite fairytale is to make a fairytale menu that lasts from breakfast to dessert. Have each member of your family pick their favorite fairytale and then use the foods from those stories to create your menu. Here are some ideas to get you started:
All it takes to make this a fabulous day filled with fairytales and folklore is a little imagination and some delicious dishes. Share the stories with each other as you share each meal together and your day is guaranteed to be magical.
Celebrate National Margarita Day with one of these delicious margarita recipes. (Photo credit: MeganMorris)
On Friday, February 22nd, people all over the country will be raising a glass in celebration of one of our favorite drinks, the margarita. As the most popular tequila-based cocktail in the country, the margarita in all its various forms goes perfectly with the traditional Southwest flavors associated with Arizona cuisine. Whether you prefer your margarita frozen or on the rocks, National Margarita Day offers a unique opportunity to get friends and family together for a little fun. To help you make the most of your margarita celebration, here are some margarita + menu combinations filled with spectacular Southwestern flavors.
This get together is all about being laid back and therefore doesn’t require a lot of prep or planning. Start with a couple different fun and easy flavors of margarita like Strawberry Lime or TGIF Margarita. Lay out a buffet filled with easy menu items and let people fill their own plates. Quick Pork Fajitas, Smothered Burritos, and Tostados are all fun choices that most people will love.
If you are up to a little more work and looking for a little more sophistication, pick upscale margaritas like the Golden Margarita, the Cranberry Margarita, and the Coconut and Mango Margarita. Let guests choose their favorite flavor while they mingle and munch on appetizers like Avocado Appetizer and Green Chili Wontons. Serve a three-course sit-down dinner beginning with a selection of soups like Albondigas Meatball Soup, Chicken Tortilla Soup, and Mexican Pork and Bean Soup. For the second course, let your guests choose between Chicken Breasts with Cheese and Chilies and Peachy Pork Picante. You may want to make a little extra since these entrees are so fantastic, some guests will want to sample them both. Finish dinner off with a delicious dessert like Cheri’s Classic Prickly Pear Cheesecake or Avocado and Pistachio Ice Cream.
If you aren’t up for a big dinner, invite people over for a cocktail hour instead. Make the night all about the margaritas by making a variety of flavors available. Save time by premixing batches of time-tested favorites like the Strawberry Lime Margarita, Light Margarita, and traditional Lime Margarita. Then branch out a little by offering some more exotic versions like a Blue Agave Margarita, a Cucumber and Aloe Margarita, and a Spicy Margarita. Fill bowls with tortilla chips and spread them around the room and then offer a salsa and dip bar filled with fabulous Southwestern condiments. Cantaloupe Basil Salsa, Chicken Enchilada Dip, Corn and Black Bean Salsa, and Jalapeno Pepper Dip are all sure to be big hits at your cocktail party. Make sure you also offer non-alcoholic versions or “mocktails” for those guests who want to participate but don’t want to drink alcohol. This also ensures that designated drivers and any underage attendees can also be part of the fun.
Advice from the Old Farmer’s Almanac: “To clean a marble, use a solution of 3 tablespoons baking soda and one quart water.”
The question I ask myself is: “Why would you want to clean a marble?”
This year’s spring “Farmer in the House” dining schedule is set. We’ve added a few new destinations this year, but have of course, maintained our favorite spots as well. We hope you’ll add these fine dining experiences to your calendar, and are able to join us on multiple evenings. As always, prices vary with each restaurant, but generally range between $75.00 and $125.00 per person. Updates including menus, wines and prices will be posted periodically on the website as they become available.
The dates are as follows…
The drought of 2012 is the most serious to impact U.S. agriculture since 1988. The illustrations help show the resiliency of the US agriculture sector and how it is better positioned today to endure this natural disaster.
“It will not be doubted that with reference either to individual or national welfare, AGRICULTURE is of primary importance.”
-President George Washington
Many different factors affect the prices of food. (Photo credit: Wikipedia)
In today’s world of 24 hours news and possible calamities around every corner, consumers need to understand how the different factors actually affect food prices so that they can make good decisions. Misinformation and hype can lead to bad decision making at every level of our society. For example, let’s pretend that all the news channels report tomorrow that the price of chicken is going to skyrocket if the drought continues this year. Hearing this, people run out and buy more chicken than they normally would which causes a sharp increase in demand. Higher demand equates to higher prices in our market economy and as predicted, the price of chicken increases. But this increase had nothing to do with the drought because decreases in available supply resulting from the drought won’t actually be seen for months. If you don’t understand which factors impact the prices you pay for food, you might find yourself filling your freezer with chicken, or bacon, or corn it order to avoid price increases that never come.
In the first part of this series, we talked about how production and weather impact the price of our food. Now, let’s look at another of the factors that we don’t hear about as much but that can actually have a more substantial impact on how much it will cost to fill our plates.
The food marketing system is how the food our farmers grow gets from their farm to our plate. It is believed to be the largest non-government sector of employment in the country and encompasses all the activities that transform, transport, and package the food we eat. Depending on the product, this system can involve a wide range of companies, numerous hand-offs, and considerable expense. The food marketing system includes manufacturers, wholesalers, and retailers, accounting for more than 85% of the price we pay at the grocery store.
There are several different pieces to the food marketing puzzle that contribute to the overall cost of our food. These pieces include manufacturing, processing, packing, transportation, energy, and sales. Across all of these sections, labor costs account for the largest percentage of the price we pay at the store or restaurant, about 38%. Packing and transportation account for another 12% and the remainder goes towards energy, advertising, business expenses like rent and depreciation, and company profits.
If you consider that food marketing, which is everything that happens after a food product leaves the farm, accounts for such a significant amount of our food prices, it is easier to understand why increased costs at the farm level don’t necessarily equate to significant increases in the prices we pay at the store. The price of gas is also often blamed for rising food costs. But, when looked at in this context, the price of gas could double and that would only increase the cost of food by about 4 %. This complexity is why we cannot use one or even two factors to predict price volatility.
“Farming is a profession of hope.” -Brian Brett
If you are a child of the 1970’s, the title of this post likely conjures up a childhood memory or two. The catchy jingle used by the American Egg Board beginning in 1977 touted the benefits of eating eggs and helped make eggs a staple of the average middle-class American breakfast. Unfortunately, over the last three decades, eggs have gotten a pretty bad rap and many of us avoid eating them in an effort to decrease our cholesterol and minimize our risk for heart disease. Thankfully, new research shows that eggs do have a place in a heart-healthy, balanced diet. Recently, the American Egg Board released an updated version of the Incredible Edible Egg jingle to bring the message into modern times. You can do the same thing with your attitude about eggs and here is all the information you need in order to bring the incredible, edible egg back to the breakfast table.
When you eat eggs, you get a big bang for your nutritional buck. According to the American Egg Board, an egg has only 70 calories but provides 13 vitamins and minerals, antioxidants, and a bunch of high quality protein. Eggs offer numerous health benefits from helping to manage and maintain a healthy weight to providing important building blocks needed to build and retain muscles. One of the nutrients found in eggs, Choline, helps keep our brains structurally healthy and aids in the communication between our brains and our bodies. Lutein and zeaxanthin are both antioxidants found in eggs that help protect our eyes as we age. When paired with healthy foods like fruit and vegetables, the protein in eggs can get your day started right and give you the energy to get through the first part of your day.
One of the main reasons many of us avoid eating eggs is the idea that eating eggs increases your risk of developing heart disease or having a stroke. A study conducted at Harvard, shows that this isn’t the case. This study, which was published in the Journal of the American Medical Association, found there was no real difference in the risk of developing cardiovascular disease between people who ate one egg a day and those who ate one egg a week.
One of the reasons eggs have been associated with an increased risk of heart disease and other cardiovascular problems is their high cholesterol count. Having high cholesterol is one of the major risk factors for developing heart disease and eating foods that are high in cholesterol has been associated with increased blood cholesterol levels. However, according to Harvard Medical School, dietary cholesterol doesn’t have a significant impact on blood cholesterol and contributes far less than the type of fats that are consumed.
In recent years, many people have raised concern that things like the use of hormones in our food production may have unforeseen, long ranging consequences for our health. When it comes to eggs, this is something you do not have to worry about. As explained by Arizona’s largest egg producer, Hickman’s Family Farm, hormones are not used in egg production. So, eat healthy with less worries and fill your plates with dishes made from incredible, edible eggs.
There has been a lot of talk on the news lately about how this news story or that news story will definitely result in the price of some food skyrocketing. The furor over bacon being impossible to get is a good example. For a week or so, every talking head on television warned us that the drought meant fewer pigs which would lead to widespread bacon shortages. This led to people buying more bacon than they normally would, which in turn made it seem like there was a sudden bacon shortage. It was the hype that helped it come true. While all this was happening, there were experts being interviewed in the background reassuring us that there wasn’t going to be a bacon shortage and that the cost of bacon was not going to shoot up suddenly. Unfortunately, reassurance that a national calamity, like a bacon shortage, is not imminent, doesn’t garner any attention in today’s 24-hour news cycle.
This means that it is more important than ever for consumers to understand the real factors that affect our food prices. With this understanding, you will be able to make smart decisions about how to stretch your food dollar while still filling your family’s plates. Here are two of the most common factors that affect the price of food and how each factor can impact the price you pay.
The first factor impacting the price we pay at the grocery store is the costs associated with producing the food on the farm. As farm technology has advanced, our dedicated farmers have been able to increasingly produce more food per acre. But, growing things, including livestock, takes time, feed, water, space, and hard work, all of which come with costs. As the cost for those things go up (often, the biggest cost and hardest one to control are energy costs, such as diesel for tractors), the price of producing food must go up too or the farms and ranches that provide our food security would be forced to go out of business. All that being said, while production and the costs associated with it are a factor, they are a much smaller piece of the puzzle than you might think. According to the USDA’s Economic Research Service, farmers receive around 14% of what we pay for the food they produce. So even if the cost to produce the food doubled, that should only result in an increase of about 14% assuming all other factors remained the same.
Last year everyone was talking about how food prices were going to be impacted by the drought. The predictions were not good and people braced themselves for prices to go up and up. There is truth to this statement but it is not always as clear cut as the newscasters make it sound. Unusual or extreme weather of any kind can wreak havoc on crops. When the damage impacts large parts of the country, like last year’s drought, it can significantly decrease the crop yield for that year. Because the law of supply and demand plays a part in how much we pay for food, the fewer crops there are available, the more we will have to pay for the food those crops produce. Peanut butter is a great example of how this works. In 2011, the U.S. peanut crop was devastated by inhospitable weather conditions and the yield was much smaller than normal. This caused a dramatic increase in the cost of peanut butter with most major manufacturer’s increasing prices by 30% overnight.
Production and weather are the two factors we hear about most often when the price of food comes up in discussion, but they are only two of the factors that impact what we pay for the food we eat. Check back next week for part 2 of this series for details about the other, less often discussed factors that affect how far we can stretch our family food dollar.
Arizona is one of the best states to celebrate fresh! We’re planting and harvesting 12 months out of the year. This means Arizona families have greater opportunities to obtain year-around fresh fruits and vegetables.
For us, this means several things to determine you’re getting the freshest produce.
Advice by Jonathan and Lara Dinsmore, a produce farm family from Yuma, Arizona raising four children and feeding them lots of fruits and vegetables every meal, every day. Jonathan is also the current Yuma County Farm Bureau President.
By Kevin RogersFarmers and ranchers need a reliable workforce to produce food for America. And they accept that most of the workers they need come from other nations. It has been a long time coming, but U.S. lawmakers are increasingly recognizing this as well. It is important that this understanding extend to the fact that agriculture cannot access a sustainable labor supply without reform of the current visa system for non-native workers.
Because the political dynamics have changed, it seems likely that immigration reform can be debated in the future in an atmosphere of lowered emotional rhetoric. This should allow for more thoughtful consideration of the positive economic benefits of ag labor reform, which are considerable. Chief among them is that rural areas thrive with a reliable workforce for agriculture.
Securing a labor supply to sustain agricultural production into the future, hand-in-hand with border security and interior enforcement, has been a key focus for Farm Bureau.
One reason I am optimistic about the recent change in tone is that a lot of rhetoric over the past few years focused on certain classes of people, which was just not right. That too, is changing. A few years ago when Arizona was proposing harsh anti-immigrant legislation, I often reminded neighbors, “These are our employees we are talking about.”
Following passage of some of these measures in Arizona, we saw an exodus of people, mostly families. Perhaps the employee was legally in this country, but he or she was protecting other family members. Most of these employees were long tenured and much-valued. They disappeared to face an uncertain future. Leaving did not solve any problems; it just displaced them to the detriment of their family, the employer and the community.
One Farm Bureau member had a long-time manager approach him with the news that he had been living under a false name for years. He was a responsible and key employee, much-involved in the local community. He and his family simply disappeared.
Unfortunately, these are neither isolated nor unique circumstances. To stabilize and sustain agriculture’s workforce, we must find labor solutions for those that are already here in the U.S. and those who need to come here to work.
Farm Bureau continues to work to advance realistic labor and immigration reforms supported by united agricultural groups and interests. Put simply, we need reform that works for all of agriculture. And we need it now!
As negotiations proceed with Congress and interest groups, my hope is that our goals will be compatible, allowing for a resolution that works for our industry without reverting back to a non-productive tone.
Kevin Rogers, a fourth-generation family farmer from the Phoenix area, is president of Arizona Farm Bureau. He farms with his dad, brother and wife. Kevin’s family grows cotton, alfalfa, wheat and corn silage.
Celebrate Chompie’s 34 Years in Business with All You Can Eat Pancakes for $3.34! (Photo credit: Wikipedia)
CHOMPIE’S CELEBRATES 34 YEARS IN BUSINESS ON VALENTINES DAY WITH NEVER BEFORE OFFERED ALL YOU CAN EAT PANCAKES FOR JUST $3.34!
To celebrate their 34 years in business, Chompie’s, Arizona’s New York Deli since 1979 is offering All-You-Can-Eat Buttermilk Pancakes for just $3.34 on their anniversary, February 14th, 2013. This is the first time, in their 34 year history, that Chompie’s has done an all-you-can-eat pancake offer.
The traditional buttermilk pancakes are made fresh-from-scratch from a Borenstein family recipe dating back for generations–and are made the “Chompie’s” way…. huge! Customers have referred to them as “As Big as My Face!”
The all-you-can-eat pancakes offer is available at all four Chompie’s locations for dine-in only on February 14, 2013, between the hours of 6 a.m. -2 p.m. This one-day only pancake offer is an incredible deal, as pancakes are regularly $5.69 for a two stack, and $6.69 for a three stack.
In addition, Chompie’s, Arizona’s New York Deli is offering two more anniversary specials:
Originally from Queens, New York, Lou and Lovey Borenstein founded Chompie’s with their three children in 1979 because, according, to Lovey, they just couldn’t find a good bagel in Phoenix. “No one baked them fresh, they were all frozen.” Today there are four Chompie’s Deli, Restaurant, Bagel Factory, Bakery and Catering locations in the Phoenix area where they serve hundreds of fresh and authentic New York style boiled-then-baked bagels every day.
Lou and Lovey Borenstein and their three grown children (Wendy, Mark and Neal) live in the Phoenix area and are all still involved in running Chompie’s. Lou and Lovey also have six grandchildren.
Visit Chompies.com for more details.
Chompie’s N.Y. style delicatessen, restaurant, bagel factory, bakery, and caterer, has served the Valley since 1979 with mouthwatering breakfast-all-day, lunch, and dinner 7-days a week. Chompie’s four restaurants in Phoenix, Scottsdale, Tempe and Chandler are individually owned and operated. For more information, visit www.chompies.com.
Follow these tips to host an outstanding Oscar Party (Photo credit: cliff1066™)
Some people look forward to February because of the Big Game also known as Super Bowl Sunday. For sports fans, the Super Bowl is more than just the game that ends the season or a way to decide which football team is the best. It is a chance to get together with a group of friends to share and celebrate. This is why odds are, even if you’re not that into football, you probably happily spent your Super Bowl Sunday alongside those whose love of football can seem fanatical.
Another reason people look forward to February is the Academy Awards. For those who love movies, fashion, and all things celebrity, Oscar Night can be just as big a deal as the Super Bowl. If this sounds like you, there is no reason you can’t have your own spectacular Sunday celebration. Since most people like the movies, it can provide an atmosphere similar to the Super Bowl, where everyone, even those who might not know the different between Oscar de la Renta and Yves St. Laurent can have a great time.
This year, the Academy Awards will be given out on Sunday February 24th and
Here are some tips for ensuring the winner for the best Oscar party this year is you.
One thing the Super Bowl season provides is a way for everyone to get involved, to have a stake in the outcome. This is true whether your team is on top or not. Things like football pools and Super Bowl squares help get people invested even when they don’t care which team wins the game. Get people invested in the big awards by using the same games used during the Super Bowl. Instead of Super Bowl squares that give away prizes for scores, let people pick who they think will win each award and give a prize every 30 minutes for the most correct guesses in that 30 minute span and the most correct overall. This will give everyone a reason to pay attention to even the least interesting and most overlooked awards.
While the theme is the Oscars, using the actual nominees can make this year’s party unique. Create a drink menu featuring drinks from the top movies of the year like Les Mis Drink with Me Wine or a Luscious Lincoln (made without alcohol of course). Make special drinks that are named after the best actor and actress nominees like a Naomi Watts-ermelon Crawl or a Hugh Jackman Hammer.
Tying your food choices to the year’s most celebrated movies is another great way to bring your party together. You could serve Abe Lincoln Apple Crisp to highlight Lincoln which is nominated for Best Picture and the fact that one of President Lincoln’s favorite foods was apples. To celebrate Silver Linings Playbook you could add Crabby Snacks and Homemades to your menu, both of which are mentioned in the film.
The key to hosting an outstanding Oscar party is to bring the glitz and glamour of Hollywood into your home while making sure guests have more to do than sit in front of the TV listening to speeches. For more great ideas for perfect party foods, check out the Appetizer recipes available on Fill Your Plate.
Follow these expert tips and grill the perfect steak. (Photo credit: Wikipedia)
When it comes to steak, we all have our own idea of what is perfect. Some of us like it red and rare while others don’t think it is done until the outside resembles charcoal. But no matter how we like it, we can all agree that there is nothing better than a farm fresh Arizona steak cooked just the way we like it.
Many of us, however, struggle to replicate that succulent steak we ate at the local steakhouse back home in our own kitchen. Eating out is great, but being able to make the perfect steak at home means you can have it whenever you want without having to break the bank.
Local rancher, Kacie Tomerlin from Arizona Legacy Beef offered her advice on how to grill the perfect steak during a featured spot on Sonoran Living. Here is Kacie’s advice on what goes into making the perfect steak.
First, the meat matters. Meat that is higher quality will produce better flavors. Kacie also noted that grass-fed beef and grain-fed beef can have a slightly different flavor and that cooking time may vary slightly between the two types of beef. No matter what kind of beef you pick make sure it has good marbling throughout. Kacie says that she likes her steak nice and thick and the steak she uses to demonstrate is about an inch and a half thick.
Once you have selected the perfect steak, you need to let it rest. Kacie indicates that this is one of the biggest mistakes many home cooks make when grilling or cooking steak. In order for the steak to be as good as it can be, you need to let it settle to room temperature before cooking. Most people take the steak right from the refrigerator to the grill, fearing foodborne illness but this keeps the muscle tissue in the meat tight which impacts how tender the steak will be after cooking. Kacie says when the steak feels room temperature to the touch, its grilling time.
The next step is seasoning, which is really up to you and your taste. In her demonstration, Kacie uses a little mineral salt but she says you can use whatever seasons suit your taste. After seasoning, the steak is ready to start grilling.
While some people like to get a nice sear on the exterior of their steak, Kacie prefers the low and slow approach. She gets the grill going to medium heat, about 350-400° and then sets the steak directly on the grill. Another mistake many of us make is to move the steak around too much while it is cooking which can affect how evenly the steak cooks and cause it to lose more of its natural juices. Kacie says the best way is to cook if for 3-5 minutes on each side, turning it only once. To determine if your steak is done, both Kacie and the American Beef Council state that the only way to know for sure is to use a meat thermometer. Kacie recommends inserting the thermometer after you turn the steak. For rare steak, you are looking for an internal temperature of around 140°, for medium rare you want the interior temp to be closer to 160°. Make sure the meat thermometer isn’t touching any cookware or bone to guarantee you get an accurate temperature. To see Kacie’s demonstration, watch the video available on the Fill Your Plate Blog. For information on safe grilling temperatures for steak and other meat, check the Beef Council’s Determining Doneness chart.
“Our farmers deserve praise, not condemnation; and their efficiency should be cause for gratitude, not something for which they are penalized.”
-President John F. Kennedy
Regardless your season of life, follow these tips to make it a memorable Valentine’s Day. (Photo credit: Wikipedia)
Throughout the various stages of our life, Valentine’s Day is about different things to each of us. When we are kids, it is about crushes and candy. As we get older it is often a boon if we have a special someone or a bane if we do not. Once we are settled, it offers a chance to rekindle, reconnect, or just romance your significant other. Throughout all of these stages, there is one thing that is there no matter how many different ways we look at this day – and no, that one thing is not chocolate! No matter where you are in your life or who you are or are not currently sharing it with, the one thing that Valentine’s Day is always about is love.
This year, no matter who you will be sharing the day with, shifting your focus from giving things to giving love, can turn just another “hallmark holiday” into a truly meaningful day. Here are 9 great ways to celebrate Love this Valentine’s Day.
1. Offer to babysit for married friends who could use a romantic night out. Plan a fun-filled evening with your charges that includes making Valentine’s Day treats and a card or present for their parents.
2. Gather up your single friends and have some fun. You don’t have to be anti- Valentine’s Day to spend the time with other single people. You could go to the movies, head to the bowling alley, or organize a dinner party just for your single friends and their single friends.
3. Celebrate your love for yourself by scheduling a day full of your favorite things. You might get a massage or go for a hike, spend time with friends or with a good book. Pick the things that make you smile, bring you joy, and that you don’t usually get to do just for you.
4. Rather than an expensive night at a ritzy restaurant, make dinner together, for each other. Start with a trip to the farmer’s market for fresh, locally grown ingredients and create a menu from some of our favorite Fill Your Plate Recipes that features both of your favorite foods.
5. Celebrate being a family by including your children. Pick activities centered around showing your love like volunteering together to show your love for the community, baking cookies for grandparents to show your love for them, or snuggling up together for a family movie marathon.
6. Volunteer at a homeless shelter and bring a small treat along to give out like homemade heart shaped cookies, heart shaped lollipops, boxes of conversation hearts, or even silly little Valentine’s Day cards.
7. Send valentine cards and candy to our troops overseas and on Valentine’s Day visit your local VA hospital to give time and treats to our wounded warriors.
8. Hand out those cheesy Valentine’s from elementary school to everyone you see. You will brighten the day of almost everyone you see by making them feel special, reminding them of fond memories, or just making them smile.
9. Skip the fresh flowers and plant seeds or give seedlings instead. Rather than having to watch their beautiful Valentine’s bouquet wither and die, the special people in your life will get to see the symbol of your love for them grow.
“Regardless of what type of farming operation we have, as farmers we all have the same goal; to produce safe, delicious, and sustainable food for our community.” -Kevin Rogers, Farmer, Arizona Farm Bureau
Every now and then everyone finds themselves stuck in a rut, especially when it comes to the food we feed our family. We may have the best intentions and plan to make creative, home-made meals served at the table every night. But the truth is that busy lives, jam-packed schedules, and people with too much on their proverbial plate can mean we are filling our plates with what is accessible, quick, and easy. That may mean that you have the same five dishes for dinner over and over again or that you wind up spending more time in front of a drive-up window than in front of your stove. Whatever food rut you have found yourself in, the Fill Your Plate team is here to help pull you out. Here is a rundown of some of the great ideas and information are available that will help you stretch your food dollar and fill your plate.
One of the things that leads to a stagnant menu filled with the same five staples is time and energy. We simply don’t have the time or energy to search through cookbooks filled with recipes requiring ingredients we don’t have on hand and may not even know where to get. The Recipe section of Fill Your Plate helps overcome this challenge in a couple different ways. First, it is packed with delicious recipes provided by people just like you using a variety of every day ingredients, many of which are grown right here in Arizona. Second, the recipe section lets you search for recipes based on ingredients. Let’s say you have pork chops in the fridge but don’t know what to do with them. With one click, you will get a list of delicious recipes using pork which includes at least six different things to do with pork chops.
The Arizona Produce in Season section of Fill Your Plate is incredibly helpful for those who want to feed their families locally grown, in-season fruits and vegetables. A list of everything that is in season each month is provided which can aid with menu planning and provide a little inspiration if you are looking for some new things to try. Once you have some produce in mind, head over to the Recipe section for creative ways to incorporate that item into your family’s menu.
Another great resource of Fill Your Plate is the Find a Farm Product section. No matter what farm product you are looking for, you are sure to find some great local producers with this feature. Simply select the product you are looking for and you will get a list of local farms and ranches that provide that item. By offering specific information about each producer, Fill Your Plate makes it easy to find someone near you who has what you need to put the delicious back in your dinner.
Ground black pepper is just one of the ingredients chef Charles Wiley can’t live without.(Photo credit: Wikipedia)
Last year, we spotlighted some of our local celebrity chefs here on Fill Your Plate, revealing what they can’t live without in their kitchens. As we continue in this series, we will be interviewing a range of people including locally or nationally known chefs, a local or national celebrity that is also a foodie, or just a local personality that loves local Arizona grown food as much as we do. We have some great new additions to our list since last year, so we wanted to share what our newest celebrity chefs simply can’t live without.
Charles Wiley, who has been cooking for more than 35 years, likes to focus on local, seasonal ingredients and traditional flavor combinations when creating his delicious and intensely flavored dishes. He is the executive chef at Hotel Valley Ho and the hotel’s signature restaurant ZuZu. When cooking, Chef Wiley cannot live without salt, freshly ground black pepper, fruity olive oil, and citrus.
Here are some great recipes featuring Arizona ingredients and Chef Wiley’s “can’t do without” ingredients.
Read more about Charles Wiley on Fill Your Plate.
Chef Jeremy Pacheco has been part of the farm-to-table movement all his life. His time working on the family farm in Marana and eating what was grown instilled an appreciation for using the freshest ingredients grown on local farms. He is the Executive Chef at the Hermosa Inn in Paradise Valley where he uses food grown on his family farm to make delicious dishes for the hotel’s restaurant, LON’s. His can’t live without ingredient is fennel, which he uses in almost everything.
Here is a great recipe featuring Chef Pacheco’s must have ingredient, fennel.
Read more about Jeremy Pacheco on Fill Your Plate.
Lisa and Bruce Haffner are media celebrities who love cooking for their four kids and enjoying the many outdoor activities Arizona has to offer. Bruce, the owner of Chopperguy, provides aviation video production services and chopper-based news coverage. Lisa is the host of AZ Family’s “Your Life A to Z” which provides lifestyle and living information and advice on Channel 3. Their “can’t live without ingredients” are garlic, fresh ground pepper, onions, honey, and butter.
Here are some great recipes featuring Lisa and Bruce’s locally grown must have ingredients.
Read more Bruce and Lisa Haffner on Fill Your Plate.
Chef Romeo Taus is the chef and owner of Euro Café in Gilbert. His passion for food has given him great respect for the farmers and ranchers that produce the produce and meat he uses to turn raw ingredients into a wide range of divine dishes. He strives to evoke an emotional response with his food. Romeo’s can’t live without ingredients are olive oil, garlic, onions, herbs, acids like lemon, and bacon.
Here are some great recipes featuring Arizona ingredients and Romeo’s must have ingredients.
Read more about Romeo Taus on Fill Your Plate.
Great question! For a unique look at this subject, Consumer Reports has done a fairly lengthy study and got most of the information correct.
From my perspective, both have pesticides applied to them and fertilizers applied to them, which is a good thing for the quality of the product. I feed my family conventional produce for a number of reasons. Conventional produce is not bad for you and organic isn’t better for you. It does take more resources (natural and synthetic) to produce the organic product, hence the higher price.
John Boelts, Yuma Produce Farmer, Grower of conventional and organic food
Meet one of Arizona agriculture’s Kale Farmers, Brett Hunt of Rousseau Farms (image provided by AZFB)
If you have been to a farmer’s market this month, it’s likely that you have seen bins and baskets full of kale. This dark leafy green is currently in season and packs a powerful nutritional punch. In recent years, kale has gone from relative obscurity to super-star status after being labeled a “superfood.” Many food experts and nutrition scientists discount the superfood movement as more marketing tactic than nutritional designation, but when it comes to kale, the term might be more than hype. With a perfect 1,000, kale is the highest scoring food on the Aggregate Nutrient Density Index (ANDI), a food-rating system that measures nutrients per calorie. To doesn’t get much more super than that!
Although many Americans are unfamiliar with kale, it has been a staple in other areas of the world for centuries. Its rise to prominence couldn’t have come at a better time as more of us are looking for ways to eat better food that is better for us. Kale, which is a form of cabbage, is considered one of the dark leafy greens, even though its leaves can be green or purple. Where collard greens have an earthy flavor and turnip greens tend to be bitter, kale, like spinach, is on the sweeter side. Kale has a crunchier texture than spinach and when baked into chips can provide a healthier alternative to more traditional crunchy snacks.
One of the reasons kale scores so high on the ANDI is its nutritional profile. When boiled without salt or other additions, 3.5 ounces of kale provides the following:
And that’s just one small serving of this nutrient dense and delicious vegetable!
Here at Fill Your Plate, we are always looking for ways to get more of the fabulously fresh produce grown right here in Arizona into the pantries and onto the plates of local families. This month, kale is in season and we thought it would be helpful to offer up some great ways you can fill your plate with it so we reached out to our Facebook fans and asked them for their favorite things to do with kale.
From Barbara Sellick - Wash & spread the leaves out thin on a baking sheet. Sprinkle with sea salt and bake in a 350 degree convection oven to make crispy kale snacks, like kale chips!
From Linda Gray - Remove the ribs and cut into about 1/2″ pieces. Thoroughly dry the leaves, place on a cookie sheet, toss with about 2T olive oil and some sea salt. Bake at 275 for 20 min. Turn leaves over and bake about another 20 min. These “chips” taste great and are good with any dipping sauce
From Sarah Rose: Add three kale leaves with three carrots and one apple into a juicer! One of my favorite juicing recipes!
From Go Lb Salt: For a real treat, use our chemical-free, gluten-free simple seasonings – Original BBQ and make BBQ kale chips!
From Chris Martin: Fresh lemon juice, touch of water, kale. Cook until wilted. So good.
From Peggy Lee Miller: Strip the veins. Chop. Add slivered almonds toasted in coconut oil, fresh pomegranate seeds, dried cranberries, and toss with lemon/olive oil/agave vinaigrette.
From Mitzi Gomez Hooper: I like to put it in soups. Or sautéed with some curry powder
If you’re hosting a Superbowl party, follow these tips to make it a success! (Photo credit: àlajulia)
Of all the parties you will throw or attend this year, hosting a Superbowl is definitely one of the easiest. The entertainment and activities are already taken care of and most people won’t expect much more than a couple bags of chips and plenty of beer. Since your guests will be showing up with such low expectations, it doesn’t take a lot of effort to really wow them. Whether you are hosting thirty football fanatics or just putting together a fun celebration for a few family and friends, here are some tips to get you started and help ensure the only fouls called at your party are called on the field.
You may be thinking that all you really need to do for set-up is pull in some chairs from the dining room, but this is a common mistake that can cause problems later on in the party. You want to make sure all your guests will be able to see the game and that there are easy ways for people to move around. The last thing you need is people crawling over each other (and your furniture) just so they can get to the bathroom. Take a few minutes to set things up so there is adequate seating and accessible traffic paths to food, drinks, and the bathroom.
No matter what you are serving, it will be easier for people to get the snacks they want and lower the chance of spills on your carpet if you set up a buffet table just for food. The coffee table might seem like your best bet for quick food dispersal but having a food buffet that is out of the main viewing area will make everything to do with your party food easier.
Some people will bring their own beer or other beverages but if you are planning to provide most of the beer, opt for a mini-keg rather than a cooler full of cans. You will significantly cut down on the amount of trash and recyclables remaining after the party if you opt for nicer keepsake cups.
It is tempting to grab some chips, some dip, and maybe some salsa and consider your Superbowl spread set. But, with a little planning and effort, you could have everyone raving about your party no matter who wins the game. There are many easy to make fun party foods that you can use to fill up your buffet table. Here are some recipes to get you started.
With a little time and effort, you can create a game day menu that will have people talking for weeks. Remember, a great game day spread features items that can be made ahead of time and that are easy to serve and easy to eat.
Cook up some delicious dishes this February using in season brussels sprouts (Photo credit: Wikipedia)
Arizona is one of the few states that offers fresh, locally grown produce all year round. Our farmer’s markets remain open all year round and there are always in season fruits and vegetables to be found in your local grocery store. Make the most of this wonderful natural resource this month by planning your family’s menu around what produce is in season. Add in locally raised meat like beef and chicken, and dairy products to round out any meal.
Here is a list of what is in season this month and ideas for delicious recipes that feature each in season item.
Celebrate Heart Health Month with some delicious recipes this February. (Photo credit: Wikipedia)
February is traditionally associated with hearts because Valentine’s Day falls right in the middle of the month. But starting February 1st, we all have another reason to be thinking about hearts as this is the start of National Women’s Heart Week. This annual event seeks to increase awareness about the #1 killer of American women, heart disease. There are many things women can do to lower their risk including lifestyle changes like getting more exercise, eating a heart healthy diet, and reducing the stress in their lives. Women also need to know the signs and symptoms of heart problems, especially those that are different from the symptoms experienced by men. Women need to understand the risk factors so that they can make the right choices to safeguard their health. The awareness campaign runs from February 1-7 this year and will focus on prevention, education, intervention, and symptom awareness. For more information on National Women’s Heart Week, visit the Women’s Heart Foundation.
Here at Fill Your Plate, we understand that one of the best ways to protect your heart, no matter which gender you happen to be, is to eat a heart healthy diet. Changing your diet can be one of the hardest lifestyle changes to make, so to help you get a head start on beating your own battle against heart disease, here are some tips for how to eat to support the heath of your heart.
Sometimes it isn’t what you are eating, but how much you are eating that matters most. You may eat only the freshest foods and forego anything fatty or fried but even healthy fare isn’t good for your heart if you eat too much of it. Find out what an actual serving size looks like and spend this week measuring out each of your portions. You will be surprised how much more you are actually eating than you think you are eating.
When it comes to getting a gold star for heart healthy eating, you can’t go wrong with vegetables and fruits. Eating a wide range of these foods provides vitamins, minerals, and fiber your body needs to thrive. A diet high is fruit and vegetables also provides some substances that may help prevent cardiovascular disease according to the Mayo Clinic.
This can apply to your mindset and your approach to life, both of which can have a big impact on your stress level, but is also applies to every grain that goes in your mouth. Choosing whole grains like brown rice, flaxseeds, or quinoa gives you more bang for your buck. These foods are a good source of fiber but they also provide other nutrients that can help regulate blood pressure and keep your heart healthy. Simply start swapping in whole grain options in place of the refined and processed grain products you eat today.
There was a time when salting your food made good sense, unfortunately for most of us, it is no longer that time. Much of the food we eat today has sodium in it which means we are generally exceeding the 2,300 mg per day recommended by the USDA. It may take a little time to convince your taste buds that food tastes good without the extra salt, but the overall impact to your health is worth watching how much sodium you are getting each day.
Following these four tips will get you moving towards a more heart healthy diet. For more information on other changes you can make, check the American Heart Association’s website or follow the dietary guidelines recommended by the USDA.
Celebrate National Pie Day by eating a slice of pie! (Photo credit: TSelrahc)
Sometimes it seems that we are a country divided and it feels like there are more things on which we disagree than there is where we are united. But no matter what color state we live in, there is one issue that Americans always seem to agree on. When it comes to dessert, pie is our favorite. Studies show on average, we eat six slices of pie each every year and the majority of us prefer the 231 varieties made with apples. On January 23rd, the nation will celebrate National Pie Day and we can’t think of a better way to warm up a winter day than to bake some delicious pie!
We think the best possible way to celebrate this delicious day is by partaking in a few perfect slices of pie. Whether you bake your family’s favorite at home or stop by the store to pick out a pie made by someone else, eating a piece or two of pie is the best way to pay homage to America’s favorite dessert.
If you love to bake, make a variety of pies and then distribute them to hometown heroes at the local police station, fire station, post office, teacher’s lounge, or veteran’s facility.
Have an unofficial coworker appreciation day and bring a few pies to work to share with everyone as a sweet afternoon treat.
Have a pie baking contest in the office or to raise money for a local charity. You could also organize an entire community event around pies by having a “Pie Walk”, a pie eating contest, a pie baking contest, and selling cookbooks with community member’s favorite pie recipes.
Hand down some family tradition by spending some family time baking pies from recipes handed down from previous generations.
Looking for a new recipe to celebrate National Pie Day? Check out these fabulous recipes from the Fill Your Plate blog for some great pies that use local ingredients.
USDA MyPlate nutritional guide replaces the decade-old Food Pyramid. (Photo credit: Wikipedia)
As we move through the first month of the New Year, you may be looking for help in losing weight and building a healthier lifestyle. If this sounds like you, you are not alone. Making changes to diet, exercise, health and wellbeing are the most common New Year’s resolutions made every year and with an obesity rate amongst American adults of 66%, there are a lot of us looking to make these kinds of lifestyle changes. Unfortunately, many of us are looking for a quick fix, a fad diet, or a magic pill that will make all our weight worries go away which science has shown again and again, doesn’t exist. The best way to lose weight, maintain a healthy weight, and protect your health, is to build a healthy lifestyle which takes hard work, dedication, and significant behavioral changes.
In an effort to stop the rapidly rising obesity rate, in 2011 the United States Department of Agriculture (USDA) introduced a new strategy for communicating the essential ingredients for a healthy diet called My Plate. My Plate replaced the nearly 20 year old food pyramid and sought to provide a simpler way for people to understand how the recommended servings of each of the food groups add up to a healthy diet. The new symbol is a circle which represents your plate. The circle is divided into sections representing each of the five food groups. The size of each section represents the percentage of your diet that should be made up of that food group.
Since the launch of My Plate, the USDA has released several tools aimed at helping Americans follow these recommendations and adopt healthier lifestyles. If you are looking to improve your health, get control of your weight, and make positive changes this year, these tools can help you achieve your goals. From tracking your food intake and exercise to understanding the effect of empty calories, the tools provided as part of the My Plate campaign provide solid support for making lifestyle changes and unlike other tools that provide similar functionality, these tools are free. You can find information about the My Plate program and links to the tools at ChooseMyPlate.gov.
The SuperTracker tool provides an easy way to track the food you eat and how much exercise you get. Unlike some other food trackers, this tool allows you to plan meals ahead of time, analyze the impact different foods can have on your daily intake, and get detailed information about the nutritional content of your diet. In addition to the base tracking and reporting capabilities, SuperTracker also lets you set personal goals and then tracks your progress toward achieving those goals using your personal data.
Another tool provided in the My Plate program called Daily Food Plans gives you a non-electronic planning tool that you can print out and take with you. This helps you plan how to eat and supports tracking everything you eat or drink during the day so that you can enter it into SuperTracker.
One new concept in the My Plate program is the idea of empty calories, those calories we eat that provide no real nutritional value. The program recommends limiting the number of empty calories you eat each day in order to ensure you are getting the nutrients your body needs. This tool helps you understand empty calories and how they affect your diet.
For a list of healthy, delicious recipes, go to our recipe page on Fill Your Plate. You will be certain to find a new favorite recipe ranging from your favorite ingredients to what’s in season.
Follow these tips to eat your way to better health.
There is no question that the food we eat and the things we drink impact how much we weigh and how healthy we are. While most of us know this, the choices we make every day would indicate otherwise. The percentage of us that are currently overweight( 66%) or obese (33%) according to the Centers for Disease Control (CDC) shows that many of us need to change the choices we are making in order to avoid serious health problems like diabetes, cardiovascular problems, and high blood pressure.
If we understand the importance of a healthy diet and know that we need to make serious changes to how we are living in order to protect our health, why are so many of us overweight? The simplest answer is that we are not willing to make the changes we need to make to be healthier. However, for many of us, willpower alone isn’t the problem. For some of us, it is time and our unwillingness to devote the time needed to learn what we should eat, and then plan ahead so that we have access to the healthy choices when time tight. For others, it is misinformation. We know that we need to make healthy choices, but we don’t understand which choices are healthy and which are not. Still others don’t believe they have the capacity to change, they feel they were born “this way” and that no matter how hard they try permanent weight loss is not possible for them.
Underneath all of these “excuses” is one underlying challenge that everyone faces when they seek to make lasting lifestyle changes. Thinking about changing how and what you eat can rapidly become overwhelming. As we catalog the things we love that we “won’t ever be able to eat again” and buy ingredients we have never used before, the change becomes too much to handle at once. This is one of the reasons most people don’t succeed when they set New Year’s resolutions. Trying to change your entire relationship with food overnight is often too overwhelming to undertake and most of us give up before we ever really get started. We often approach dietary changes as if they are an all or nothing proposition. If we slip up and slide back into an old eating pattern, we give up and give in on the whole change.
The key to making real and lasting life changes like trading in your high calorie, low nutrient diet for something healthier is to take small steps, celebrate small wins, and set your sights on the long term rather than the scale. Here are some tips to help you turn small steps in changing your eating habits into real rewards for your weight and your health.
A great place to find local, in season produce is by checking out our local Farmers’ Markets. You can also find a list of healthy recipes on Fill Your Plate.
Since January is one of the coldest months of the year, no matter where you live, it makes sense that it is National Soup Month. (Photo credit: Wikipedia)
Since January is one of the coldest months of the year, no matter where you live, it makes sense that it is National Soup Month. There isn’t anything better than a steaming bowl of homemade soup to snuggle up with on a crisp, cool winter evening. Soup not only warms your body, it is also said to do wonders for the soul and to bring comfort to those who are ill. This month, make it your mission to sneak soup into your family’s menu as often as you can. To get you thinking about how soup fits into your life and inspire you to try some new soups this month, here are some interesting facts about soup and some delicious soup recipes to tempt your taste buds.
Celebrate National Soup month by trying some of these fantastic soup recipes. Get the freshest flavors at the best prices by purchasing locally grown ingredients at your grocery store or farmer’s market. Check out these delicious soup recipes available on the Fill Your Plate blog. For more ideas, click the “Recipes” button on the home page and the “Soups” link under Popular Categories.
Delicious options abound using these healthy recipes for in season produce. (Photo credit: Chiot’s Run)
It’s the time of year when everyone decides to buckle down and get rid of those unwanted pounds. This is why the most common New Year’s Resolution is to lose weight. There is this idea that the New Year brings the potential for a new you, that if you can harness the power of that change, you might be able to use it to support the changes you are looking to make in your life. Unfortunately, that New Year, New You mojo rarely makes it to the end of January and most people who try to lose weight by making a resolution fail.
However, this doesn’t mean now isn’t the right time to try and change how and what you eat. In fact, now is as good a time as any and if the New Year gives you the push that gets to going, you are already harnessing that positive energy and it is already making a difference in your life. The key is to turn all that positive energy into real, lasting changes. This is, of course, the hard part. To help you turn your New Year’s resolution into a lifestyle change, here are some tips that will help you fill your plate with healthy options as you choose a healthy diet.
Whole grains provide a wealth of health benefits and have been shown to lower the risk of certain diseases like diabetes and heart disease. These foods, which include brown rice, whole wheat bread and pasta, and quinoa, are low in fat and packed with nutrition. Whole grains are a good source of good carbs which provide your body with sustainable energy. They are also full of fiber and can help lower cholesterol. The USDA recommends that at last half of your daily intake of grains consists of whole grains.
Leafy green vegetables like kale, swiss chard, spinach, and broccoli are a welcome addition to any meal. These foods are packed with fiber, vitamins, minerals and can help you feel full without eating as much food. Fill up your plate with these delicious and nutritious veggies and you will make great gains in your battle to change your life.
Right now in Arizona, we’re in the height of our leafy greens farming especially in Yuma, Arizona. So, you’ll most likely purchase your leafy greens at the grocery story from Yuma, the lettuce bowl capitol of the nation during the winter months!
With a little planning on your part, you can find fun, creative delicious ways to fill your whole day with the goodness of fruits and vegetables. At breakfast, turn fruit and heart healthy yogurt into a smoothie. Stock your fridge with bite size veggies and healthy salad dressing options to swap out for less healthy snacks like chips. Instead of having salad on the side, make salad the main course at dinner and help everyone get a serving or two of veggies. These salads offer great options for filling, healthy meals.
Check out our delicious vegetable recipes on Fill Your Plate, serving up healthy options for cooking in season produce.
There is a reason people call this the most important meal of the day. Eating breakfast gets your metabolism going and gives you energy to kick-start your day. Just make sure you are choosing breakfast foods that support your health. Unfortunately, donuts, pastries, and other sweet treats aren’t on that list. Start with a smoothie, a bowl of oatmeal with fruit, or an omelette packed with veggies to get your day off to the right start.
Fresh Bok Choy can be used to make delicious, healthy meals this season. (Photo credit: Wikipedia)
Living in Arizona means we have access to fresh produce all year round. Our northern neighbors won’t see locally grown fresh vegetables until well into the spring and summer months, yet our farms are thriving right now and our Farmers’ Markets are open all year round, even in January. For the best flavor and the best prices, you should aim to eat what is currently in season. Here is a list of what is in season in January and some great ideas for using these locally grown ingredients to fill your plate with fabulous, fresh food.
Follow these tips if weight loss is on your list of new year’s resolutions (Photo credit: Edsel L)
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), two thirds of American adults are overweight and one third qualifies as obese. With statistics like these, it is easy to understand why the most popular New Year’s Resolution set each year is to lose weight. If you are among these resolution setters, give yourself the best chance at success with these tips that will start your weight loss resolution off right.
Unfortunately, there is no quick fix for weight loss and the answer always comes down to balancing what you put in your mouth with what you do with your feet. Forget the fad diets that promise quick results and stick to the tried and true method for losing and maintaining weight. Start by eating a balanced diet that includes healthy options from all the food groups. You can use the tools and information provided at ChooseMyPlate.gov to learn how to balance your diet.
One of the most common reasons dieters struggle to lose weight is that they think they are taking in fewer calories than they are actually eating and drinking. Make sure you don’t hit this roadblock by starting out on the right foot. Spend a week or two tracking everything you eat using a calorie counter or food journal like the Super Tracker provided by the USDA to keep track of what you eat. This will provide you with a factual starting point and ensure you aren’t sabotaging yourself unknowingly.
Everything is better with a buddy and losing weight is no exception. A weight loss buddy can help keep you excited and committed to achieving your goals and provide support and encouragement when you feel unmotivated. Surrounding yourself with other people who are committed to living healthy lifestyles also makes it easier to remain committed to living healthier.
Visualization is a powerful tool and experts agree that picturing yourself at your goal weight and envisioning how that will change your life can help keep you motivated.
There is no magic pill and no quick fix for losing weight. It takes time, patience, and perseverance to change what you eat, how you eat, and how active you are. Don’t set yourself up for disappointment by setting unrealistic goals. Commit to making these changes for the long term and give yourself permission to take the time you need to get to your goal in a healthy, sustainable way.
Rather than rushing through the supermarket in an effort to get your grocery shopping crossed off of your to do list, make an appointment with yourself to go on a food shopping field trip. Try out the farmer’s market or visit a farm stand. Take time to search for healthy recipes you are excited about. Look for new foods to try and ways to make old favorites more weight loss friendly.
Need recipe ideas for your New Year’s Party? Check out these Arizona recipes. (Photo credit: iwona_kellie)
The end of 2012 is fast approaching and everyone is looking for something special to do on the New Year’s Eve this year. If you have decided to step up and organize something fun and festive, give yourself a gold star for offering to host one of the hardest parties of the year. With everyone’s expectations soaring high, you have just enough time left to plan the perfect New Year’s Eve party.
Start by making a guest list. In order to make all the other party related decisions, you need to know how many people you expect to attend your New Year’s Eve party. Once you know how many people you are inviting, you can estimate the number of attendees by cutting the number of invitees by 1/3.
Now that you have your magic number, you need to make some important decisions. First and foremost, you need to pick the perfect location to hold your New Year’s Eve party. Do you need to rent a venue or will your party fit perfectly on your backyard poolside patio? There are three factors you need to consider when choosing a location. First, you need to have enough room for your guests to have fun. Second, your venue needs to be affordable. Third, you need to know whether or not you can bring your own food. Once you have all the information you need, make a decision and then get the invitations sent out as quickly as possible.
Next, let’s focus on the food, something everyone at the party will enjoy. Your party menu will depend on how many guests you have and what kind of budget you have for food. You might go for cocktails and appetizers all night long. You could also opt for a fancy sit down dinner before the countdown to midnight starts. If you are planning a family friendly fete, you will need to make your menu family friendly, too. Here are three great menu plans to get you started planning your New Year’s Even party and help you fill up your party plates without breaking the bank.
All that’s left to do now is round up some fun decorations and make sure you have plenty of noisemakers on hand to help ring in the New Year.
As 2013 starts, the big trends seem to be dishes that are inspired by Asian and Peruvian ingredients. (Photo credit: Wikipedia)
The end of the year is fast approaching which means it is time to take a retrospective look at what predictions came true, what things were hot, and what things were not. On the food scene, the American Farm Bureau, along with several other food publications, recently put out its November/December newsletter which features an article about the 2012 food trends. Coming into this year, many food experts predicted that Nordic food, which uses fish, root veggies, and wild game, would be the hot trend in 2012. This did not prove to be the case, although some of the tenets of Nordic cuisine did become big news across the food world. To find out which other predictions came true and where the foodies were hanging out, we took a look at all the food trends for 2012 and here is what we found.
For the most part, our palettes seemed to be longing for days gone by and most of the hottest trends this year were geared towards recapturing that magic and getting us back to better days. Perhaps it is the unending economic turmoil or simply the need to find something that feels safe and stable to stand on that drove this year’s trends. Either way, when old becomes new again, the result is often better than the original.
Here is a run-down of some of the surprise stars and interesting trends over the past year.
If there was one thing that underpinned the overall trend this year it was a return to an artisan attitude about food. Rather than focusing on fancy ingredients or outlandish flavors, food was all about the quality of ingredients, where ingredients came from, and using creativity to create something both simple and amazing. People were making their own beer, jam, jelly, and even learning to butcher their own meat. This year also saw the local butcher begin to make a comeback.
Extending from the artisan trend, this year was all about canning and picking everything from traditional pickling cucumbers to almost anything else in the kitchen.
At the heart of many of these trends was the desire for simplicity, to get back to the simple techniques that can make or break recipes. Restaurants and home cooks alike focused on recipes that used fewer ingredients and didn’t require fancy tools or techniques. Instead, the focus was on using quality, locally sourced ingredients and doing an amazing job turning those ingredients into delicious dishes. This year was more about substance than style.
Nothing says nostalgia like the comfort foods we grew up eating at the family dinner table. Traditional comfort foods like macaroni and cheese got a little artisan attitude and featured things like lobster and even bison. There were also grown-up versions of kid-friendly foods popping up on menus across the country as everyone longed for the simpler lives of long lost days. The best part about this trend is that our desire to be more health conscious meant that some of our favorite foods got an upgrade making them both delicious and nutritious.
Watch for these flavors to be featured in unusual places throughout the year.
Many people love bacon on their cheeseburger. (Photo credit: Wikipedia)
There are very few people who would admit to not loving bacon. There is just something about the smoky flavor and juicy deliciousness that makes bacon the perfect add-on or add-in to almost everything. There is the bacon cheeseburger, a perfect pairing of two of America’s favorite foods. There is the BLT, which uses tomatoes and lettuce to balance out any guilt we feel about the bacon. There is even bacon flavored ice cream. Pick up the menu of any restaurant today and you will likely find bacon popping up in unexpected places because bacon isn’t just for breakfast anymore.
Our love of bacon is one of the reasons there was so much concern earlier this fall that the drought would drive pork prices up and up and that there would be a bacon shortage. The thought of life with less bacon had everyone in a frenzy. Thankfully, most experts don’t support the idea that there will be some kind of “porkpocalypse” so we don’t need to start hoarding bacon in the freezer in order to be able to enjoy this tasty treat!
December 30th is National Bacon Day and we think this offers people a great opportunity to go whole hog and have bacon with every meal. Support your local ranchers and farmers by looking for bacon, pork products, and other ingredients that are grown or raised right here in Arizona.
Here are some of our favorite ways to use bacon throughout your day.
Apple Bacon Slaw – Mixing the sweetness of apples with a touch of mustard, gives this cabbage based, bacon blessed slaw a sweetly tart taste to match its creamy texture.
Arizona Quiche – Using locally raised eggs, rich creamy cheese, fresh scallions from the farmer’s market, green chilies, and a bunch of bacon, this is a breakfast that can’t be beat!
Avocado Appetizer – From the avocados to the green chilies, this appetizer uses the best flavors Arizona has to offer and the best locally-sourced bacon to make a mouthful your guests will rave about.
Brent’s Honey Bacon Green Bean Bundles – Put the goodness of green beans and the smoky flavor or bacon together and you get a delicious side dish that might even get the kids to eat their veggies.
Chicken Breasts with Cheese and Chilies – The name should read “and Bacon” because this tasty main dish wouldn’t be the same without it.
Frittata with Bacon and Potatoes – Another great way to start off an Arizona day with a filling dish that features locally-raised eggs and a mound of crisp bacon.
Hickman’s Jalapeno Bacon and Egg Bake – Spice up your day and your breakfast with this fabulously flavorful breakfast dish.
Ranch Beans and Chicken – Nothing reminds you of the Old West more than a hearty dish that is at home in a restaurant and around a campfire on the ranch.
Rasher or Buckboard Bacon Burger – Our list wouldn’t be complete without a delicious locally sourced burger starring bacon. Look for Arizona ingredients for the freshest food and the most authentic Southwest flavor.
Try one of these Arizona recipes this holiday season (Photo credit: surlygirl)
One of the best things about the holidays is all the delicious desserts and delicacies that seem to come with the season. There is no other time during the year where you are likely to find a variety of cookies, some pie, homemade candy, and even fudge in most Arizona kitchens. When it comes to things we look forward to about the holidays, getting presents is the only thing that beats out all the sweets and treats.
While many of us have family favorites that have been handed down from our parents and grandparents, there is always room in the holiday season to try some new recipes. Here are some of our favorites, many of which are made using ingredients grown right here in Arizona. No matter what the occasion or event, you are sure to find something on this list that will tempt your taste buds and help you fill each and every holiday plate from now until New Year’s.
Cookie Swap
Do you ever wonder what fresh fruit and vegetables will be on the shelves at the local Farmer’s Market or in your local grocery store this winter? Well, look no farther than the image below! Find a list of our local Farmers’ Markets on Fill Your Plate and also, don’t forget to check out our great database of recipes to cook up all of your fresh, in season produce into a delicious dish!
Follow these tips to stay safe with food this season (Photo credit: Wikipedia)
Food is one of the most important and memorable parts of many holiday traditions. The smell of a favorite dish can instantly bring back cherished childhood memories. While every cook wants to create a memorable meal, we all want it to evoke these kinds of memories- the good, happy, cherished kind. This is why food safety is so important this time of year. The last thing anyone wants to serve at their holiday table is a big helping of food poisoning. While it is possible to be exposed to a food-borne illness at any point during the year, the types of events and gatherings that are common this time of year increase the risk of exposure.
Make sure every meal you serve this holiday season is both delicious and safe by following these simple safety tips.
While it is great to have an overall plan for shopping, prepping, and cooking, you need specific food safety details in that plan when you are making and serving large meals. This part of your plan needs to outline which foods need to be kept at certain temperatures to ensure they remain safe to eat and an outline of how you will maintain the proper temperature. By planning ahead you can feel confident that you have enough ice on hand and/or room in the oven to following food safety guidelines.
Make sure you understand what temperature each item on your menu needs to be cooked to in order to be safe and have the right kind of thermometer on hand to check the temperature.
While guests and family members may linger around the dinner table sharing stories and reminiscing, it is not okay for leftovers to linger with them. Any leftover food needs to be refrigerated within 2 hours of being prepared. Once everyone is done eating, pack the leftovers away so that they will be safe to eat on another day.
Keeping your hands clean is important all the time, but when you are making a big meal for a large group or are pressed for time and moving quickly, there is no such thing as washing your hands too often. Making sure your hands are clean is one of the best ways to ensure everything you serve is safe.
In most circumstances, segregation is a bad thing but not in the kitchen. Designate one cutting board and prep area as meat only and one cutting board and prep area as produce only. This will significantly decrease the chances that you will inadvertently cause cross-contamination.
Especially if any of them show outward signs of illness. Don’t forget that along with the holidays, this time of year also brings cold and flu season, which means you may have guests that are acting as “carrier pigeons” for dangerous germs. Limiting the number of people that have contact with the food before it is served helps decrease the chances that someone who is ill will spread that illness to others through the food.
A little planning as well as delegating can make your dream of the perfect holiday dinner become a reality.
photo credit: comedy_nose via photopin cc
The weeks between Thanksgiving and New Year’s Day mean family, friends, and feasting. Odds are that at least once or twice over the six week span, you will be the one in charge of the feast. With everything going on this time of year, it is easy to get overwhelmed, stressed out, and to get to the point that you just wish it would all be over. Spare yourself some of that stress by following our favorite tips for making holiday cooking easier.
This is the most important thing you can do to make any cooking or baking easier and less stressful. One of the things about cooking for the holidays that can turn something enjoyable into something excruciating is when you try to do things at the last minute. First, you will invariably spend more money than you need to because you won’t be able to shop for the best price and you are more likely to buy things you don’t need when you are in a rush. You are also more likely to forget key ingredients which will leave you scrambling for a replacement at the last minute.
Make this year easier by planning ahead for any event that you need to cook for including a menu, shopping list, prep list, and overall plan that includes details about timing.
There is no reason that you have to wait until the day of your event to do all the work. Many things can be made or prepped in advance and then stored in the refrigerator or even frozen until the big day.
Once you have a plan, figure out what things can be done ahead of time and then add time to your plan for advance prep prior to the big day.
Another major holiday meal stressor is this feeling many of us share that we must do all the work ourselves. While it may be a badge of honor to make everything from scratch, create the perfect centerpiece, and frame it all with flawless decorating, it is also an unrealistic goal for most of us.
Don’t drive yourself crazy trying to do everything yourself. Let family members handle the decorations, the desserts, or any other details that will free you up enough that you can also enjoy the festivities.
Another way to say this would be, Keep it Simple Silly! For some reason, we equate holiday meals with course after course of gourmet dishes that most people at the table have never seen before. The bottom-line is that you don’t need to go overboard.
Stick to family favorites and limit your menu options. Remember, the food is important, but it isn’t only the food that makes the meal.
Before you bake your first cookie or plan your holiday menu, take an afternoon and clean your kitchen. This might seem like an odd way to start the holiday cooking season, but it can make a big difference when you get to crunch time. Starting with a clean kitchen means that everything is put away and organized and will be easy to find when you need it. It also helps ensure that you will have the surfaces available when you need them for rolling out dough or chopping carrots. It is also a great way to make sure you have the right amount of staples like sugar and flour on hand for your holiday menus.
Taking the time to start off on the right foot is a guaranteed way to make cooking easier and much less stressful this holiday season.
The Arizona Department of Education hosted the first Farm to School training in the form of a farm tour. Farm to School Programs provide an emphasis on purchasing from local producers in an effort to enhance school meals. On December 5, 2012 school food buyers had the opportunity to connect with their local vegetable producers in Yuma, Arizona. This was the first of three trainings to be offered this school year in an effort to launch Farm to School Programs in Arizona. This day-long training covered marketing fresh vegetables in the National School Lunch Program, best practices for procurement, and fresh produce safety. During this farm tour, participants visited two farms and a produce cooling facility that emphasized some of the high-quality standards and practices used in agriculture today.
December brings lots of chances for entertaining, potluck dinners, and time with friends and family. You can make the most of these opportunities by using fresh in-season Arizona produce, meat, and dairy products in your menus and meals. Here are some great ways to fill every holiday themed plate with what’s in season this December.
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An assortment of food dishes at a church potluck. (Photo credit: Wikipedia)
‘Tis the season for celebration which means invitations to holiday parties, seasonal swaps, and festive events of all kinds are starting to arrive. There is little doubt that potluck meals will pop-up throughout your holiday schedule. This year, get ahead of the game by freshening up on your potluck etiquette and planning which dishes suitable for sharing you will be taking to each party you attend. Taking steps now to ensure you are prepared later will help alleviate some holiday stress and ensure you always have exactly what you need on hand exactly when you need it.
Here are some tips for avoiding the most common potluck mistakes and ideas for delicious dishes that will have everyone asking for the recipe.
It is never acceptable to show up to a potluck party with nothing in hand. If you are not into cooking, bring something great from your favorite restaurant or a local bakery. If you don’t know what to bring, ask the host or hostess what is needed.
In almost every circumstance, bringing condiments or chips as your contribution to a potluck is not up to par. Unless, of course, the hostess asks you to bring this items or indicates that those are items that are needed.
If your dish contains any of the most common food allergens, make up a little card that lets other partygoers know what is in your dish. This is especially important if it isn’t visually apparent that your dish contains one of these ingredients. This helps your hostess out because she won’t be asked 100 times “who brought this?” and “ who brought that?”, you won’t then be asked “what’s in this?” another 100 times, and your fellow attendees with food allergy issues will be able to eat without worrying that one wrong bite will land them in the ER.
Some people say the rule of thumb for potluck quantity is that each dish should provide 6 servings. This is one time when bringing more is definitely better. A better gauge of how much food you need is to bring enough to provide a meal’s worth of food for each person attending with you. If you are bringing soup and there are four of you, you will want 8-10 servings of soup since it would likely take more than one bowl to fill people up.
When deciding which dish to bring, think about what works well at room temperature and can safely sit on a potluck table without spoiling. If your dish must be refrigerated or only tastes great when it is piping hot, you should pick something else.
Here are some of our favorite recipes that work great for potluck events of all kinds.
American Farm Bureau Federation (Photo credit: Wikipedia)
In November’s FoodieCast, John Anderson, American Farm Bureau Federation’s deputy chief economist, breaks down the results of the annual Thanksgiving Dinner Cost Survey and what it might mean for consumers. A second podcast discusses why almond water, and other drinks boasting nuts, seeds and grains, are gaining market share in the beverage industry.
FoodieCast scans the nation’s food scene to talk with leading producers, chefs, marketers, industry representatives and consumers to bring you the latest food trends. To learn more about the consumer-driven marketplace and how it influences agriculture, tune in to FoodieCast here.
You can have a delicious holiday dinner without busting the budget. photo credit: CarbonNYC via photopin cc
For most families, we are now in the midst of the most expensive time of the year. In addition to the regular family expenses like gas and cable, the end of the year means there are gifts to buy, meals to cook, and often trips to take. All these extra expenses can really put families in a pinch at a time when money is already tight. If you are looking at the last few weeks of the year and wondering how to get what you need without adding any debt, there are some things you can do to make your holiday meals as affordable as possible.
Here are some great tips for making memorable holiday meals that cut cost but not quality.
Planning is one of the best ways to stretch your food dollar all year round and when it comes to holiday meals, the need to plan cannot be overstated. Planning ahead allows you to do things like buying two turkeys when they go on sale before Thanksgiving, one for the big day and one to freeze for Christmas dinner or for making soup and stew all winter long. Make a holiday menu shopping list that includes everything you will need for all holiday events. This ensures you can take advantage of things as they go on sale even though you won’t need them for a month or more.
In this case, what is good for the waistline is also good for the wallet. Most Thanksgiving dinners result in a ton of leftovers. Most of us dutifully pack the remains of the meal up with the intention of eating it over the following week but very little of what we save ends up anywhere but the garbage. This year, take a little time to figure out how much food you really need and avoid the temptation to buy more than you need and cook more than will get eaten.
There is no question that the holiday season is hectic and many of us feel like there simply isn’t enough time to take care of everything ourselves. However, when it comes to holiday meal planning, you can save some serious money if you make things yourself instead of buying pre-made or boxed items. Stuffing made from the heels of bread loaves and mashed potatoes made from potatoes you peeled and chopped make take longer but they are just as good as the store bought kind at a fraction of the price.
While you may be tempted to make three different kinds of salad, four different varieties of potatoes, and a different pie for every person, simple menus make it easier to keep costs down. Stick to tried and true traditional recipes that everyone loves and the whole family will be satisfied even if they don’t have their favorite kind of pie. Search for locally grown seasonal produce and you can cut costs even further. There are many farmers markets open in the winter here in Arizona where you can buy locally grown season fruits and vegetables as well as Arizona-made meat and dairy products for your holiday meals.
Patrons shopping at the Ahwatukee Farmers Market (image via Ahwatukee Farmers Market)
There is no question that living in Arizona has many benefits. There is the amazing weather, the great people, the amazing outdoor adventures, and the almost year-round availability of freshly grown produce and other farm products. Our desert climate allows local farmers to operate in all four seasons which means many of our farmer’s markets never close their doors at the end of the growing season since ours never ends.
Nothing beats fresh local produce during the winter months. Throughout December, look for in season produce including clementines, carrots, sweet potatoes, lemons, and spinach. Once we enter the New Year, celery, strawberries, and garlic will also be available. March brings fresh asparagus and zucchini blossoms. For a full list of what is in season throughout Arizona during the winter months, check the list of Arizona Produce in Season on Fill Your Plate.
Here are some of the markets that continue to operate throughout the winter and some of the Arizona Farm Bureau members offer their products at these winter venues.
Hours: Sundays, October-May 9am – 1pm CLOSED ON CHRISTMAS DAY
Location: on 4700 East Warner Road, Phoenix, AZ 85044
Farm Bureau Member Vendors:
Dates: Wednesdays
Hours: 4pm-7pm (October – May)
Location: 59th Ave. and Utopia (Arrowhead Ranch)
Farm Bureau Member Vendors:
Date: Fridays Will be closed the week of Thanksgiving and will reopen the following Friday.
Hours: 9:00am – 12:00pm
Location: On Center St. just South of University Dr. at Rendezvous Green, 260 N. Center St. Mesa, AZ 85201
Farm Bureau Member Vendors:
Dates: Fridays
Hours: 8:30am to 11:30am
Location: Carefree Amphitheater, Carefree, AZ
(Corner of Easy St. and HoHum Rd. at the Gardens, off Tom Darlington Rd.)
Farm Bureau Member Vendors:
Date: Saturdays – Open all year every Saturday
Hours: 8am-1pm (Oct-May)
Location: N. E. Phoenix near Paradise Valley, 3502 E Cactus Rd, Phoenix AZ 85032
(between Freeway 51 & 36th St)
Farm Bureau Member Vendors:
Date: Saturdays
Hours: 8:00am-1:00pm
Current Location: The City parking facility at the corner of Brown and 1st Street In the Old Town area. (Next to the Carriage House)
Farm Bureau Member Vendors:
Date: Daily
Hours: Sunday – Thursday 8:00am to 11:00pm, Friday 8:00am to 12:00am, Saturday 8:00am to 1:00am
Current Location: 805 S. Farmer Ave, Tempe
Farm Bureau Member Vendors:
This past weekend, the University of Arizona’s Tucson Village Farm presented their Harvest Festival. Located on University of Arizona’s Campbell Farm, this successful program shows school children (and their parents) how vegetables grow. They make learning about healthy eating fun, while still educating children about where their food comes from. Enjoy this five-minute virtual trip to the Farm by watching this video.
Picture of fries made from sweet potatoes. (Photo credit: Wikipedia)
Most families only see sweet potatoes show up on their family dinner table a couple times a year- at Thanksgiving and Christmas. We think this is a shame since there are so many delicious ways to use sweet potatoes all year round. The holiday season offers a great opportunity to try out some fantastic and flavorful recipes that highlight the sweet, savory goodness sweet potatoes can bring to any meal. As you plan out your meals for the coming months, consider trying some of our favorite ways to use sweet potatoes. You may find some new family favorites that will enable you to incorporate sweet potatoes into your every day meals even after the holiday season.
French fries made with sweet potatoes have been showing up on menus and in the frozen food section of the grocery store for the past couple years and can offer a new way to enjoy this family favorite. Sweet potato fries, when baked in the oven, can offer a great alternative to traditional fries. Sweet potatoes are packed with Vitamin A and full of fiber. Since sweet potatoes have a higher sugar content than standard potatoes, fries made with them have a sweetness that can eliminate the need for sugary dipping sauces. Try our recipe for Oven Fried Sweet Potatoes.
Whether you use them as a side dish or as the main course in a vegetarian meal, patties made with sweet potatoes offer a great way to get this great vegetable onto your table. Whip up a batch of Basil Butter Sweet Potato Patties for lunch of serve them with your choice of meal at your main meal.
At some point in our lives, most of us have seen a dish made with sweet potato and marshmallows pass us by during Thanksgiving dinner. This year, change up your sweet potato dish and swap gooey marshmallows for heart healthy orange juice. We love this recipe for Orange Coated Yams.
Is this sweet and savory dish dinner or dessert? Baked up almost like a cake and topped with brown sugar, butter, and nuts, you will have a delicious time trying to decide whether our recipe for Southern Sweet Potatoes should be served with everything else or if it is worthy of its own plate.
Most people don’t think of sweet potatoes when they think of breakfast but when with a healthy dose of Vitamin A and a solid serving of fiber, they can help you get a jump on the day. We think this recipe for Sweet Potato & Zucchini Frittata is perfect for brunch during the holiday season and throughout the year.
Sweet potatoes in a variety of forms also make spectacular side dishes. Just about any meal that could be served with mashed potatoes could also be served with mashed sweet potatoes. You can also sauté them, boil them, fry them, and bake them into succulent and savory side dishes that will complement any meal. Try this recipe for Tessa’s Sweet Potatoes.
Sweet potatoes are much sweeter than regular white potatoes but that doesn’t mean they can’t also be spicy. Add a little Arizona flavor to your table with The Angry Hillbilly’s Sweet Potatoes in Adobo Sauce.
Enjoy one of these events around the valley this holiday season. (image via Schnepf Farms)
There are plenty of great holiday festivals going on throughout the valley for the 2012 holiday season. Here are some highlights of unique and fun events to experience this holiday season:
Tempe Fantasy of Lights Opening Night Parade
Saturday, November 24th | Mill Avenue District unveils its Winter Wonderland themed season with the glittering lights of the Opening Night Parade; visit Santa Claus, watch the official Tempe Tree Lighting ceremony and enjoy some great holiday shopping.
Gilbert’s Holiday Nights of Lights
Friday, November 30th | Experience the lighting of the town’s 28 foot Christmas tree and lights display, a visit from Santa, horse and carriage rides, and reindeer rides.
Saturday, December 1st & 8th | Christmas on the Farm! While you pick out your perfect Christmas tree , get your picture taken with Santa! There will also be hot chocolate, apple cider, kettle corn and s’mores for sale next to the bonfire!
Queen Creek Holiday Festival and Parade
Saturday, December 1st |Parade begins at 10 a.m. on Ellsworth Rd. at Sierra Park Blvd to Victoria Ln. Festival at Queen Creek Library grounds (Ellsworth & Victoria) in Queen Creek until 3 p.m.
Chandler Parade of Lights and Tumbleweed Tree Lighting
Saturday December 1st | Take a picture with Santa at Santa’s House, enjoy the parade and the lighting of the most unique Christmas tree ever made of tumbleweeds!
Saturday, December 1st | The Phoenix Parks and Recreation Department is proud to present the 26th Annual APS Electric Light Parade. This spectacle of lighted floats and performance groups has delighted tens of thousands of spectators each year along the parade route. Onlookers can come early to see Santa Claus and view the judging of the parade displays, some with over 50,000 lights!
Tempe Fantasy of Lights Boat Parade
Saturday, Dec 8th | Light up the night and be dazzled at the Valley’s most unique holiday event—the Fantasy of Lights Boat Parade at Tempe Town Lake, featuring as many as 50 festively lighted boats of all sizes. Nearly 30,000 spectators attend, and METRO light rail’s LED installation on the Tempe Town Lake Bridge will provide a special display. The event concludes with a dazzling fireworks grand finale.
Mother Nature’s Farm Annual Snow Day
Saturday, December 8th | Bring your mittens and a snow tube, grab your friends and neighbors to come join the fun at Mother Nature’s Farm. Kids are $7.00 that includes the snow hill all day, the hayride, maze, air bounce and the animals, the adults are $3.00 to tag along. There will be fresh cut Douglas Firs and Noble Firs for sale, and live Elderica pines are here for you to cut down or have dug up for a really fresh, old fashioned Christmas Tree. Bring the family for the hunt for the perfect tree for your holidays!
Glendale’s Winter Wonderland Weekend
Friday and Saturday, December 7 & 8 | Winter Wonderland weekend will feature a children’s snow field where kids can create their own Frosty the Snowman. Snow will fall at the snowfield throughout the evening. Free make-and-take crafts, face-painting, Santa Claus and musical entertainment. Horse-drawn carriages rides.
Queen Creek Christmas Car Show
Saturday Dec 8th | This is a great event with vintage, classic and collectible car show benefits children that are less fortunate by collecting toys for Christmas
Holiday Lights at McCormick-Stillman Railroad Park in Scottsdale
December 14th – January 5th | All Aboard for Arizona’s most unique holiday event! Take a train ride through many festive holiday lights and displays turning the McCormick-Stillman Railroad Park into a winter wonderland. Opening night festivities will begin at 6:30 and include a tree-lighting ceremony, entertainment and a visit from Santa. Santa will be at the park through Sunday, Dec. 23.
Open December 15th- January 5th | Enjoy ice skating, hay rides out to feed Santa’s deer, train rides, bon fires, Petting Zoo FREE ,Hay Rides to feed the deer, and enjoy a visit from Santa on select dates.
Glendale Glitters- Glendale’s Jingle Bell Rockin’ Nights
December 16th & 17th | Bring your dancing shoes for a rockin’ good time in downtown Glendale on Dec. 16-17 and enjoy Jingle Bell Rockin’ Nights for music, fun and excitement amid 1.5 million lights! A festive mix of holiday songs and rock jams will get everyone off their feet and in the holiday spirit! Practice your moves to the tunes of some stellar musical performances. The event will also feature holiday arts and crafts, delicious food and beverage, horse-drawn carriages rides, inflatable rides and visits with Santa Claus.
Saturday, December 22nd | Escape to the candy-cane forest and take a well-deserved break from all the holiday hoopla. Enjoy some fun activities with the kids while laughing your way through the silliest holiday movie, “Elf.” Top off the evening with an elf dressing contest, burping contest, coloring/crafts booth, hot chocolate and cookies, and much more! Who knows, Santa and Buddy the Elf might even make an appearance!
Wondering what to do with all those leftovers? Read more to find out! (Photo credit: Wikipedia)
Thanksgiving brings families together, provides a chance to express our thanks and gratitude for the blessings bestowed upon us, and leaves the refrigerator full of leftover food. In fact, leftovers are almost as much a part of this well-loved holiday as mashed potatoes and cranberry sauce. But you can only eat so many turkey sandwiches before your taste for turkey begins to wane and Thanksgiving tends to fill the fridge with more than just leftover turkey.
The best way to make sure all that food goes to good use and doesn’t end up in the compost pile or the trash is to plan ahead. Here are some creative ways to turn those turkey day leftovers into tasty treats.
Leftover turkey can be a great base for soup. You can cook up a batch of hearty Cream of Turkey and Wild Rice Soup and freeze it in individual portions for a quick, homemade lunch. Make use of some turkey and left over squash by making Turkey and Squash Soup, perfect for anyone who is watching what they eat. Warm up cool nights with White Chili made with leftover turkey.
While traditional Thanksgiving dinner dishes may not feature those fantastic Southwestern flavors Arizonans love so much, the meals you make with leftovers absolutely can. Try Mexican Turkey which infuses some local flavor into your leftover turkey. A big bowl of Turkey Tortilla Soup will warm up even the chilliest night and Four Seasons Enchiladas are simply packed with fabulous local flavors. For a quick lunch or a lunch made from leftovers you can create Crispy Turkey Tostadas or Shredded Turkey and Pinto Bean Burritos.
Use your leftover turkey to create something entirely different and have everyone in your family wondering where all those leftovers went. Use your turkey to create delicious dinners like Turkey Pot Pie and Turkey Tetrazzini. Have left over mashed potatoes? Combine them with some of the remaining turkey to make Turkey and Leek Shepherd’s Pie.
Normally, most kids turn their noses at the thought of leftovers, but with a little creativity and some of these great recipes, you can make things from your Thanksgiving leftovers that even the kids will love. Use leftover mashed potatoes to create a plate of Crispy Potato Cakes. Make a delicious dinner of Turkey Lasagna. Fill their plates with Cheddar Stuffed Turkey Burgers and Crispy Sweet Potato Fritters or Leftover Mashed Potatoes for a fun meal filled with kid-friendly flavors.
If you have a favorite dish you like to make from your Thanksgiving leftovers, please share it with us! We would love to add your recipe to our collection of favorites on Fill Your Plate!
According to the Association of Equipment Manufacturers, sales of farm tractors were about 15 percent higher in August compared to one year ago. Just over 14,000 tractors were sold across the nation in August. Combine sales were up just over 7 percent, with 1,099 sold during August.
Taking a look at the calendar year, sales of tractors increased 8.3 percent during the first eight months of 2012 compared to the same time period in 2011, although combine sales were down about 12 percent.
Pumpkins are one of the few crops that thrive in dry weather conditions. (Photo credit: Wikipedia)
This summer saw drought devastate crops from one side of the country to the other. Farmers from the mid-Atlantic thru the Midwest and down into the southwestern states watched as their corn withered, their peanuts failed to prosper, and the cost of feed for their livestock went higher and higher. Across the agricultural industry, this year has been more bane than boon. There is one crop, however, that is thriving despite such desolate, dry weather conditions, pumpkins.
Fall just wouldn’t be the same without these fabulous and festive orange orbs that decorate our tables, windowsills, and porches. Fortunately for us and our fall festivities, pumpkins do well when it’s dry. This may be one reason they grow so well here in Arizona. In a recent news report, the American Farm Bureau Federation explains why the drought isn’t having the same effect on the pumpkin crop this year as it is having on so many other crops.
It turns out that pumpkins can actually thrive in drought conditions because dry weather provides a kind of natural protection from things like mold, fungus, and other diseases that impact pumpkins. By creating conditions that are inhospitable to these pumpkin-killers, the drought has enabled farmers across the country to get a high quality, high yield harvest.
It isn’t just the dry weather that is boosting this year’s pumpkin crop, however. Pumpkins also have some characteristics that make them more drought resistant. One of these characteristics is their root system. When pumpkins are grown from seeds, which most are, they also produce extensive, deep reaching root systems. These root systems are much more extensive than those supporting corn or soybeans and enable the pumpkin plant to access water the other plants can reach.
For farmers that grow pumpkins, the boost this season is a very welcome change as pumpkin production has had several tough years in a row. While pumpkins thrive when things are dry, they flounder when conditions are too wet. The past three seasons have been too wet in the Midwest to support a solid pumpkin crop which makes this year’s banner season even more welcome.
Here in Arizona, pumpkins can thrive in the dry weather as long as they have access to adequate water to grow. The desert air is great for combating those common pumpkin problems that can move quickly and destructively through a pumpkin patch. Pumpkins are in season right now across the state; check your local farmer’s market or the grocery store for these and other gourds that can offer up a range of seasonal pleasures. Use them to create a fabulous locally sourced centerpiece for your fall table. Place them on window sills or porches for some nice fall colors. Bake up a traditional pumpkin pie or try one of our favorite pumpkin recipes below.
Reach for something completely different to alleviate your stress- yogurt (Photo credit: Wikipedia)
You come home after a long stressful day and stop in the kitchen for a snack. If you are like most people, you gravitate toward the foods we turn to when we “stress eat.” This form of emotional eating happens when we have high levels of the stress hormone cortisol in our bodies that causes us to crave foods that are sweet, like chocolate and ice cream, or salty, like potato chips. While there is a biological basis for choosing these foods, eating them doesn’t really help reduce the amount of stress you feel. This doesn’t mean, however, that you can’t eat your way to more manageable stress.
Despite the fact that your body is telling you to grab a candy bar when you’re stressed out, new research from the University of Cork in Ireland indicates that you should actually be reaching for something completely different, yogurt. The initial findings show that the probiotics in yogurt may help to alleviate stress and decrease the chance of experiencing medical conditions that can be brought on by chronic stress like depression or anxiety.
The intent of this study was to learn more about the effects of probiotics like Lactobacillus rhamnosus on the brain function of mice. The research team had several goals at the start of the study. First, they wanted to establish that probiotic intake could change brain function and behavior in healthy mice. In achieving this first goal, the research team also set the stage for accomplishing the second. By achieving these results with healthy mice the research team showed that the effects are not happening as a result of the immune system or because of hormonal changes, solidifying the concept that there is a direct link between the gut and the central nervous system.
Through the course of the study the team noted that when probiotic bacteria were present in the gut, the behavior and brain chemistry of the mice changed. The mice in the study that were fed the probiotics were more relaxed than their peers who were taking a placebo after only a couple of weeks. They were less anxious, less depressed, and there was a reduction in the amount of cortisol in their brain. The team was also able to show that mice receive a positive benefit from probiotics even if they are not experiencing a gastrointestinal disorder or disease.
What does this all mean for us? Primarily, by establishing the direct link between the gut and the central nervous system, these findings open the door for new types of treatment for a variety of conditions. The team collected data that indicates this link goes through the vagus nerve which is responsible for giving the brain much of the information it needs in order to gauge what it happening with the body and take action.
While there is more research to be done to show the same effects are found in humans, these findings support the use of supplemental probiotics. One of the best ways to include these good bacteria in your diet is yogurt. Here in Arizona, our local dairies supply the good wholesome milk that makes the quality yogurt. Check your local grocery store dairy case for yogurt produced from milk right here in Arizona.
The American Diabetes Association has declared November American Diabetes Month
There is no question that one of the greatest health threats of our time is the diabetes epidemic which already impacts 26 million Americans. In addition to those already diagnosed with Type II diabetes, there are another 79 million with pre-diabetes that are also at risk for developing this life-long condition. Considering the current cost of treating those with the condition, which is estimated at about $174 billion, the diabetes epidemic is also a financial crisis for this country. If even a third of those with pre-diabetes become diabetic, it doubles the cost of care. These are the reasons the American Diabetes Association (ADA) works hard every day to stem the rising tide of diagnosis and get the country on a path to a country free of diabetes.
Every November, the ADA expands their every day efforts in order to increase awareness during American Diabetes Month. Held each November, the activities and events held throughout the month help bring people together to raise awareness and work at overcoming this disease. This year, the ADA is sponsoring one awareness effort aimed at helping those without the disease get a glimpse of what it is like to live with it. “A Day in the Life of Diabetes” can be found on the ADA’s Facebook page.
In addition to the other awareness and education activities happening over the course of the month, the ADA wants us all to understand that when it comes to preventing diabetes, there are things we can do. The biggest change many of us can make that has a real and immediate impact on our diabetes risk is to lose weight. Almost two-thirds of adults in this country are overweight or obese which is one of the leading risk factors for developing diabetes that we can control. Additionally, one of the other major diabetes risk factors is not getting enough physical activity, which often goes hand in hand with being overweight.
All this means that the best way to protect your health and lower the likelihood of becoming diabetic during your lifetime is to eat a healthy diet and be physically active. Eating foods that are nutritionally dense but light on calories will help you achieve and maintain a healthy weight and reduce your risk of developing Type II diabetes.
Here are some of the great foods grown right here in Arizona that you can use to create a healthier lifestyle, reduce your weight, and lower your risk for diabetes.
Though you wouldn’t think of the Old West as a place to find a traditional treat of the Middle East, the Yuma area is the world’s largest producer of gourmet Medjool dates – long known as the fruit of kings.
That’s why this town on the banks of the Colorado River is busy making plans for its first-ever Yuma Medjool Date Festival from 8 a.m. to 4 p.m. Nov. 17 in historic downtown.
“It’s going to be a celebration of food, fun, family and all things dates!” said Perlita O. Wicks, coordinator for the City of Yuma Heritage Festivals, which is organizing the new event with Bard Valley Medjool Date Growers. ”We’re going to kick off with free date muffins and coffee from 8 to 9:30 a.m., then serve up a whole day of everything you ever wanted to know about dates!”
That includes displays and demonstrations of specialized farm machinery developed specifically for cultivating and harvesting dates and an exhibit of historic pictures, artifacts, equipment and more at the Yuma Art Center, as well as a chance to ask questions of two of the area’s largest growers, Gus Nuñez and Steve Shadle.
But there will also be plenty of chances to sample date delights as well, with cooking demonstrations by local and international chefs – vote for your favorite dish — and a date milkshake contest that’s open to all. And you can leave the guilt at home, because Medjool dates are a “super food” that’s naturally fat free, high in fiber, potassium and anti-oxidents, and low on the glycemic index. Bursting with flavor, chewy Medjools are so richly delicious that many first-time tasters can’t believe they have no added sweetener.
Shaking things up in a whole different way, Zarmineh Moody and the Jawhara Belly Dance Group will provide an exotic flavor to a daylong schedule of music and dance. Vendors will offer festive food, art and collectibles, so this is also the perfect place to pick up a unique holiday gift.
In addition, festival goers can take a free tour of the nation’s most advance date packing facility, operated by Datepac, LLC – but because there are a limited number of tour slots available, you must register in advance at the festival website.
Dates are an important part of Yuma’s number one industry, agriculture – and even Saudi Arabia imports Medjools from our corner of Arizona, recognized by Guinness World Records as the sunniest place on earth. Yuma’s ideal growing conditions mean that local growers don’t need to use pesticides or chemicals to produce a heaping harvest of these tasty treats – up to 10 million pounds a year that’s worth $30 to $35 million to the local economy.
“The date industry in Yuma touches our community in all kinds of ways, from the elegant silhouette the date orchards add to our views, to the inimitable flavor of a date shake,” said Juan Guzman, Datepac marketing manager. “This festival is an opportunity for the whole community to learn more about the wonderful world of Medjool dates and the hard work our growers put into making this natural delight available to all of us – and all of the world.
“We’re excited about giving the whole community an ‘inside look’ at an unheralded side of our local ag industry,” Guzman added. “Come down for a taste of something that’s uniquely Yuman.”
MAKE IT A WEEKEND: The 22nd Annual Colorado River Crossing Balloon Festival takes off Nov. 16-18 from various locations around Yuma. Sponsored by the Caballeros de Yuma, this airy festival draws balloonists from as far away as England and features flights Friday, Saturday and Sunday, and a “glow” Saturday evening.
Info: www.caballeros.org, 928-343-1715.
USDA announced this week its SuperTracker nutrition application has added a new feature that allows users to set personal calorie goals based on targets prescribed by their nutritionists, dietitians and health care providers. Built and maintained by USDA’s Center for Nutrition Policy and Promotion, SuperTracker is free to use and available at ChooseMyPlate.gov.
“With one in three Americans overweight or obese, resources like SuperTracker play a critical role in helping people to develop good health and nutrition habits,” said Kevin Concannon, Agriculture undersecretary for Food, Nutrition and Consumer Services. “This update allows individuals to set goals tailored to their specific needs and improve their overall health and well-being.”
Good News for Holiday Food Shoppers! Arizona’s Thanksgiving Dinner is $1.95 cheaper than National’s Again this year (Photo credit: Wikipedia)
Good News for Holiday Food Shoppers! Arizona’s Thanksgiving Dinner is $1.95 cheaper than National’s Again this year… an organic price survey.
As Arizonans sit down at the Thanksgiving table to dig into the traditional feast this year, the turkey dinner with all the trimmings will cost $47.53 for an Arizona family of 10, or around $4.75 per person. This is a decrease of $2.53 or about 5 percent under the 2011 Arizona Thanksgiving meal ($50.06) and $1.95 cents less than this year’s American Farm Bureau Thanksgiving survey of $49.48.
Without factoring in store coupons or specials, the cost of a 16-pound turkey purchased in Arizona this year was $19.20, or $1.20 per pound, which reflects a decrease of 13 cents per pound, or a total of $2.08 under last year. This year’s meal is actually $5.28 cheaper than what shoppers paid four years ago when the total was $52.81.
The 2012 Arizona Thanksgiving meal cost estimate is the result of the Arizona Farm Bureau’s annual informal Thanksgiving Dinner Price Survey of the prices of basic food items found on the Thanksgiving dinner table.
For a second year, we conducted an Organic Price Survey on the same basic food items found on the Thanksgiving dinner table. The Organic Thanksgiving dinner with all the trimmings will cost $87.23, nearly twice the amount of the non-organic purchase of the same items. The biggest ticket item was a 16-pound organic turkey at $46.72 or $2.92 per pound. Milk, pumpkin mix, and cubed bread stuffing were also significantly higher in price than the non-organic items.
The Arizona Farm Bureau survey shopping list includes turkey, stuffing, sweet potatoes, rolls with butter, peas, cranberries, a relish tray including carrots and celery, pumpkin pie with whipped cream plus coffee and milk, all in quantities sufficient to serve a family of 10. To make a proper comparison, these items are the same food items used in the national Farm Bureau survey for the past two decades.
“Throughout the year we’re fortunate to enjoy a bounty of foods produced in Arizona and across the nation, said Arizona Farm Bureau President Kevin Rogers, a cotton and alfalfa farmer from Maricopa County. “It’s especially appropriate as we gather at the Thanksgiving table to savor not only food and fellowship, but to take a moment to recognize that this blessing begins with our hard-working farm and ranch families. Arizona agriculture is a $10.3 billion industry and is a major component of the state’s economy.”
Arizona farmers and ranchers produce most of the ingredients in the traditional Thanksgiving meal including dressing (bread, onions and celery), peas, pumpkin and pecans for pies, and several others. Even roses, sometimes used for holiday centerpieces, are grown in Arizona.
“Based on this year’s average meal cost, Arizona residents can enjoy a traditional Thanksgiving meal for around $4.75 per person. That’s worthy of many thanks,” Rogers concluded.
Arizona Farm Bureau encourages expert shoppers and in-store grocery personnel to beat its market basket price. “If a sh
