By Julie Murphree, Arizona Farm Bureau Outreach Director

Cardamom is an intense, slightly sweet spice that instantly brings sweetness to any recipe and can be found in just about everyone’s spice cabinet. A favorite in the cuisines of the Middle East, North Africa and Scandinavia, this spice’s strong flavor can’t be beaten. You’ll find it used in an Indian curry or a Scandinavian pastry and much more. And now, research is revealing some interesting benefits of this diverse spice.

A study in Diabetes & Metabolic Syndrome: Clinical Research & Review suggests that daily intake of cardamom supplements may improve glucose metabolism. Taking three grams of cardamom supplements was found to have significant improvements in A1C and homeostatic model assessment for insulin resistance, but had no effect on weight, body mass index, insulin, fasting blood glucose and waist circumference.

Fun facts about cardamom follow.

• According to Chinese tradition, the consumption of cardamom tea is the secret to long life.
• Cardamom belongs to the same botanical family as ginger and turmeric.
• Cardamom is mostly used in Middle Eastern, North African and Scandinavian cooking.
• Cardamom is the “Doctor of Spices” due to its amazing medicinal properties.
• Cardamom is one of the world’s most exotic spices, along with Saffron and Vanilla.
• Cardamom is also one of the world’s oldest spices, cultivated for more than 4,000 years. It was popular in the ancient civilizations of Rome, Egypt and Greece.
• Ancient people believed cardamom had supernatural powers.

Arizona Farm Bureau’s Fill Your Plate features a variety of recipes using cardamom as one of the ingredients. Also, check out several of our articles featuring the health benefits of certain spices.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

I have always been a huge fan of coffee. Even before I started to work at a coffee shop, I loved making it at home and experimenting with different brewing methods.

While coffee is a great way to get a little boost of energy, coffee is definitely not for everyone. If that’s the case for you, here are a few coffee alternatives from registered dietician Amy Richter.

1. Chicory Coffee

Chicory coffee is just what it sounds like. It’s “coffee grounds” but made from chicory root. The taste is very similar to the taste of coffee, and it is naturally caffeine-free! It is also an amazing source of inulin, a fiber that is very beneficial to gut health.

2. Matcha

Matcha is ground up green tea leaves. Green tea is an amazing source of antioxidants, and matcha gives you an even more powerful punch of them, as you’re consuming the entire leaf rather than just steeping it.

3. Golden Milk

Golden milk is a drink made from milk and spices including ginger, turmeric, cardamom, black pepper, cinnamon, and sometimes honey and vanilla. It offers a lot of anti-inflammatory benefits thanks to the turmeric.

4. Lemon Water

Lemon water is one of the simplest drinks to make yourself. Besides being calorie-free and caffeine-free, lemon water is incredibly refreshing and offers a punch of vitamin C.

5. Yerba Mate

Yerba mate is a caffeinated herbal tea that has almost as much caffeine as coffee. It is chock full of antioxidants, vitamins, and minerals.

6. Chai Tea

Chai tea is a black tea that has lots of strong spices added to it. Chai is delicious by itself or mixed with your favorite kind of milk for a chai tea latte. Since it is a black tea, it does have a little bit of caffeine in it.

7. Rooibos

Rooibos tea is neither a green tea or a black tea. It’s actually a red tea! It is caffeine-free and unlike typical green tea or black tea which have a bitter tea taste to them, rooibos tea is actually slightly sweet and fruity tasting.

8. Apple Cider Vinegar

While apple cider vinegar is incredibly acidic and bitter, taking a little bit with some water actually offers some great health benefits.  Apple cider vinegar can help to lower blood sugar and increase insulin sensitivity. It can also help you to feel fuller after meals and reduce the urge to eat more.

9. Kombucha

Kombucha is a drink made from fermented black tea. It is an amazing source of probiotics and antioxidants. Due to the fermentation process, it is naturally fizzy, which makes it nice and refreshing.

While coffee will always be my go-to drink, it’s understandable that some don’t prefer it whether it be because of caffeine content or bitter taste. These coffee alternatives are a great substitute!

For more health and food articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Planning and preparing for a holiday party can be stressful. You’ve got to clean the house, rearrange the furniture, buy ingredients, and prepare food. Not to mention, you still have to take care of all of the other responsibilities of everyday life! To ease some of that stress of planning a party, Fill Your Plate has put together a collection of easy dessert recipes that look absolutely stunning, and will surely impress all of your guests!

• Cinnamon Panna Cotta – Easy Vegan Dessert – Bianca Zapatka | Recipes
• Baked Pears with Walnut Oat Crumble – USA Pears
• Stuffed Dates with Cream Cheese, Pistachios, and Honey (samdoesherbest.com)
• Chocolate Cranberry Christmas Mini Cakes (vegan, gluten-free, nut-free) – Nirvana Cakery
• Caramel Apple Mini Tarts – My Farmhouse Table
• Easy Salted Caramel Panna Cotta With Praline – Recipe Winners
• Mini Pavlova Recipe with Mixed Berries – Dessert for Two
• Dulce de Leche Verrine with Banana and Cream – between2kitchens
• Caramelised Fig Pavlova With Cardamom Cream – Rosanna ETC
• Easy Limoncello Crème Brûlée (no water bath) – Rosanna ETC

With one or a few of these desserts on your table, your guests will think you spent HOURS preparing them because of how elegant they look, when really, they didn’t take you long at all. But who has to know?

To make these recipes even more special, try using Arizona grown ingredients as much as possible! Arizona produces some of the best dairy products, fruits, and nuts, all of which are featured in the recipes listed above! For more information on where to find Arizona grown products, check out some of the resources on the Fill Your Plate website!

By Morgan Crawford, Current ASU Nutrition Student

So, you’re wondering what rhubarb even tastes like, let alone what to do with it! I am here to provide all the information you could ever need about this brightly colored stalky vegetable!

Rhubarb is a perennial plant, meaning that it remains in the ground after harvest and will continue to produce for several years. Between seasons of harvest, it requires very little upkeep, making it a great addition to any garden. One thing that should be considered though, is that the leaves are actually quite poisonous due to the high levels of Oxalic acid. Though the leaves must be avoided, the red stalk of the vegetable is perfectly safe to eat.

Rhubarb has quite a unique growth process. There are actually two different methods for planting and growing this vegetable. The traditional route is to plant it like any other vegetable and harvest in Spring. The second option is called forcing, where the rhubarb is planted in January and a large clay pot is placed over the crown of the crop to keep any light from reaching it. This forces the rhubarb to grow much more quickly and be ready for an earlier harvest. One warning for this method is that forcing the same crop several times will result in a weaker plant.

There are also several varieties of this perennial vegetable, which include Holstein Blood Red, McDonald’s Canadian Red, Canada Red, Colorado Red, Victoria, Riverside Giant, Turkish, German Wine, Sutton, Sunrise,Timperley Early, and Glaskins Perpetual. Who knew there were so many different kinds of rhubarb!

For me, the nutritional quality of food is always a top priority, and rhubarb does not disappoint in this department. It is chock full of vitamins, minerals, fiber, and more. Rhubarb is high in vitamin K, A, B, iron, potassium, and phosphorus. The level of vitamin K is the most notable quality of this vegetable. Vitamin K is responsible for blotting clotting and, brain and neural health. Recent studies have even shown that it may even be a powerful preventative of Alzheimer Disease and overall improvement of memory.

I have to be honest with you and say that I had never personally cooked with rhubarb until just recently. After talking to some of my friends and family, it turns out that I’m not alone! Rhubarb is one of those vegetables that I think people just don’t know what to do with. At least that’s how I felt about it. My grandmother always had rhubarb in her kitchen; she used it for pies, muffins, and even jams and sauces. I was just confused about why she was using a vegetable in sweet dishes! As it turns out, rhubarb is primarily used as a fruit, even though it is technically classified as a vegetable. Because rhubarb is treated as a fruit, it is perfect for sweet recipes such as quick breads, cakes, pies, and jams. It is also quite commonly paired with strawberries. Many people compare its taste to that of a very tart green apple. It has a sharp bitter flavor, which is why it is almost always has to be paired with sugar. If used correctly, it adds a delicious flavor to any sweet dish.

Here is a recipe for Rhubarb Muffins that I recently found on Pinterest:

Ingredients

• 1½ cup all-purpose flour
• ⅔ cup coconut sugar
• ½ teaspoon salt
• 2 teaspoons baking powder
• ¼ teaspoon cardamom
• ⅓ cup coconut oil melted
• ⅓ cup unsweetened applesauce
• ⅓ cup non-dairy milk I used almond milk
• 1 teaspoon vanilla extract
• ¾ cup chopped rhubarb
• ¼ cup sliced almonds

Instructions;

• Preheat your oven to 375 degrees Fahrenheit.
• Line muffin tray with paper or foil muffin liners.
• Combine the dry ingredients (flour, baking powder, cardamom, coconut sugar, and salt) in a large bowl.
• Add in wet ingredients (milk, coconut oil, vanilla and applesauce) and stir until combined.
• Gently fold in rhubarb.
• Portion batter into muffin cups, filling them about ¾ to the top.
• Sprinkle sliced almonds on top.
• Bake for 15-20 minutes, using a toothpick or small knife to see when it comes out clean.

For more fin and exciting blog, articles be sure to check out the Fill Your Plate blog. Are you looking for some recipe inspiration? Check out the Fill Your Plate recipe section.

By Noor Nouaillati, Recent ASU Nutrition Student

It’s that time of year where all the grocery stores, coffee shops and even on campus are bringing back pumpkin spice latte. Pumpkin desserts and pumpkin drinks have always been an all-time favorite of mine during any season of the year. The rich, sweetness and spiciness it carriers is so delicious that you need to keep it around. This is a recipe that I have been making during Thanksgiving when my family and I get together and they all request this dessert. I was so obsessed with Starbucks Pumpkin Cream Cheese Muffin that I would make a stop every day before and after class or work to get one but then I decided to make it on my own.

The pumpkin mixture consists of 2 sticks of unsalted butter to a saucepan and is melted over medium-low heat. I use plain puree for the pumpkin puree and I typically use 2 cups. Once my butter is melted I then add the puree with it as well as pumpkin seasoning, cinnamon, nutmeg, and cardamom. It gives you that aroma of the pumpkin spice and your mouth will start watering. Start to whisk it so it won’t separate and then add some water of hot boiling water and whisk thoroughly.

For the dry ingredients, I add flour, sugar, and salt in a large bowl and whisk to combine all the ingredients together. Then my wet ingredients consist of half a cup of buttermilk, two eggs, baking soda, and vanilla extract to eliminate that smell of the eggs. I then take my dry ingredients and my pumpkin mixture and combine them together and then start mixing them together and cover it completely making sure it is completely mixed evenly. Once that is done I then pour in my wet ingredients and do the same. You want to make sure there are no clumps and that it is smooth.

I get a muffin tin and either spray the muffin tin with olive spray or rub butter on the surface or place cupcake holders depending on what I want. Then I pour the mixture half way because you do not want to overfill. You want to bake this at 350 degrees for roughly 15-20 minutes and then check on it at 15 minutes.

When I take it out I let it cool down while I am making the cream cheese filling. Take a stick of unsalted butter and a full package of cream cheese. I added powdered sugar and a little vanilla extract and let it mix together until smooth. Then I will place the cream cheese icing on top of the cupcake and spread it evenly. I like to add some cinnamon sprinkle on top of the cupcake. Then it’s ready to serve. It is very delicious to eat alone or with a cup of coffee.

I hope you will try this with your family on Thanksgiving or any time of the year and enjoy it just as much as I enjoy making it.

Ingredients:

• 2 sticks of unsalted butter
• 2 cups of pumpkin puree
• 2 tablespoons of pumpkin spice
• half a cup of hot water
• 2 cups of flour
• 2 cups of sugar
• ¼ tablespoon of salt
• ½ cup buttermilk
• 2 eggs
• baking soda
• vanilla extract
• 8 ounces of cream cheese
• 1 stick of unsalted butter
• powdered sugar

For more awesome recipes check out the Fill Your Plate recipe section. There are hundreds of recipes to choose from.

By Noor Nouaillati, Recent ASU Nutrition Student

Recently, I made dinner and let me tell you it was delicious! I have been craving lamb chops for a while and I finally decided to make them. It is fast, simple and absolutely scrumptious.

Our main ingredient for this dish is three to four lamb chops. Get a pot and add water, bay leaves, a full onion and the lamb chops. Let this cook until it creates a foam on top and then go ahead and drain it out and place the lamb chops on another plate. If the lamb chops are big, you can cut them in half, making sure to remove the fat. Put the lamb chops on a plate that you will be using to place it in the oven. Rub the lamb chops with the seasoning and make sure to rub it very well. then slice an onion and place it on top as well and some sumac, rosemary and the remaining of the juice when you were marinating the lamb chops. Place it in the oven

Put the lamb chops on a plate to place in the oven. Rub the lamb chops with the seasoning and make sure to rub them very well. Slice an onion and place it on top as well and some sumac, rosemary and the remaining juice when you were marinating the lamb chops. Place in the oven at 400 degrees for an hour and then remove the foil and let it stay for another 15 minutes. For the side, I baked some sweet potatoes and a side salad.

I was so pleased with these delicious results ill be doing them again soon. I hope you enjoy this recipe and try it out. Go to Fill your plate for more lamb recipes.

Ingredients:

Main

• 3-4 pound of lamb chops
• 1 onion
• 1 cup lemon juice
• ½ cup olive oil

Seasoning

• salt
• pepper
• turmeric
• cardamom
• all spice
• ginger
• rosemary
• sumac

Lori Meszaros, Recent Arizona State University Nutrition Student

“Nutrient dense power meals wherever you go, feed, not starve your body, nourish your body… Incorporating delicious soups into your everyday diet is easy with Soupure.”

Breakfast, lunch and dinner soups available to your door? No, this isn’t some kind of new advertising gimmick, this is Soupure, a California based company promoting a healthy diet by consuming only soup. The next big diet fad, or is this just soup, something people have enjoyed for centuries and California is just catching on?

Souping diets, or a ‘cleanse’ as the company advertises, are becoming the next greatest diet fad since juicing; The only difference, you’re getting the fiber that is lost in juicing diets.

Smoothies seemed to fill that gap, but then everyone complained about how much sugar is in smoothies. So soup seems the next logical step in our diet-crazed minds.

Using soup to cleanse or heal the body isn’t anything new. Soup dates back to 4000 B.C and was widely used for its restorative or healing powers of the body. Even before the age of modern medicine, soup was used as a remedy and has continued to be used in Traditional Chinese Medicine (TCM). If you think about it, we turn to chicken soup when we are sick to ease our symptoms of the cold and flu. Soup has been used to heal and restore our bodies for centuries, so why are we now calling it the next best diet?

Recent research has supported that having soup before a meal will help a person feel satiated, (that means feel full) in turn, decreasing hunger, making you eat less. This is good right? Well, of course, it is if losing weight by eating less is your goal, but there’s only thing missing- a variety of food, and in some cases chewing!

If your goal is to lose weight, then enjoying soup before a meal is a great way to help you feel full, and may reduce the amount of food you eat during the meal. Soup will also increase the nutritional density of your meal, which is great for your body. But before you get caught up in the hype of this latest diet fad, which can end up costing you hundreds of dollars, ask yourself this one question…

Can you see yourself eating only soup for your meal every day, for the rest of your life?

If the answer is no, then skip this latest diet fad, save your money and just enjoy soup.

Now that the weather is cooling down, homemade soups are a great addition to your weekly menu. (Check out Fill Your Plate for great soup recipes.) I always make extra so I have enough to take for lunch or have as an afternoon snack to keep me fueled while chauffeuring my kids to all of their after-school activities.

My kids love Butternut Squash, and we enjoy having Butternut squash soup for dinner once in a while. Now that so many of the ingredients are in season at your local farmer’s markets, Fall makes it the perfect time to try this one at home too.

Butternut Squash Soup

Serves 6-8 adults

Ingredients

1 brown onion, diced

2-3 cloves of garlic, chopped

2” piece (1tbsp) ginger, peeled and diced

1-2 small chilies (optional)

2-3 cups butternut squash, cubed

2 carrots, chopped

1 sweet potato, chopped

3 tbsp homemade veggie stock concentrate*

1 tsp ground cinnamon

1 tsp ground cardamom

1 tbsp ground coriander

1 can coconut milk

Method

• In a large saucepan add onion, garlic, ginger, and chilies if using, and sauté over medium-high heat for about 3 minutes, or until they become aromatic
• Add the butternut squash, carrots and sweet potato to saucepan, then add veggie stock concentrate, spices, and enough water to just cover the chopped veggies*
• Bring to a boil then reduce heat to simmer for 30 minutes
• After 30 minutes, turn off heat to blend soup using a soup blender or food processor*
• Add coconut milk to blended soup and simmer for another 15-20 minutes
• Serve with your favorite bread- I like Turkish or crusty bread with this one

Enjoy!

Notes

• Vegetable stock can be substituted for veggie stock concentrate and water- just use enough vegetable stock to cover the chopped veggies

• Vegetable bouillon cubes equivalents, 2 cubes = 3 tbsp veggie stock concentrate

• If using a food processor, the soup may need to cool slightly before adding to processor. If soup is too hot, it may over heat the processors motor.

References

Ke, LJ., et al. Revealing the secret of soups’ healing power: Nanostructures and their functions. J Food Drug Anal, 2012; 20: 275-279.

Clegg, ME., Ranawana, V., Shafat, A., & Henry,CJ. Soups increase satiety through delayed gastric emptying yet increased glycaemic response. Eur J Clin Nutr, 2013; 67: 8-11.

By Lori Meszaros, Recent Arizona State University Nutrition Student 

Living in Australia for a number of years is where I discovered my love for pumpkin soup. Growing up in the US, pumpkins were just something you carved up for Halloween or made pie out of. Making soup was the farthest thing from my mind when I thought of pumpkins.

Once I had my first cup of this wonderful soup, I was hooked and have worked on finding the perfect recipe ever since. Researching different recipes, I discovered a little secret about pumpkin soup… It is actually made from butternut squash or butternut pumpkin as it’s referred to in Australia.

The one I’m sharing with you today is made from butternut squash, and can easily be substituted with winter/summer squash if butternut is out of season!

My family absolutely loves this recipe. It’s so good that my kids have started to request it! We’ve had it for dinner three times in the last two weeks!

My oldest daughter, who’s responsible for making dinner once a week, wants to make this for her dinner every week. Since most of my recipes are in my head, I had to write this one down for her, and here’s the end result. I sure hope you like it as much as we do!

Ingredients

1 brown onion, diced

2-3 cloves of garlic, chopped

2” piece (1tbsp) ginger, peeled and diced

1-2 small chilies (optional)

2-3 cups butternut squash, cubed

2 carrots, chopped

1 sweet potato, chopped

3 tbsp homemade veggie stock concentrate*

1 tsp cinnamon

1 tsp cardamom

1 tbsp ground coriander

1 can coconut milk

Method

• In a large saucepan add onion, garlic, ginger and chili’s if using, and sauté over medium high heat for about 3 minutes, or until they become aromatic
• Add the butternut squash, carrots and sweet potato to saucepan, then add veggie stock concentrate, spices, and enough water to just cover the chopped veggies.
• Bring to a boil then reduce heat to simmer for 30 minutes
• After 30 minutes, turn off heat to blend soup using a soup blender or food processor*
• Add coconut milk to blended soup and simmer for another 15-20 minutes
• Serve with your favorite bread- I like Turkish or crusty bread with this one

Enjoy!

Notes

• Vegetable stock can be substituted for veggie stock concentrate and water- just use enough vegetable stock to cover the chopped veggies

• Vegetable bouillon cubes equivalents, 2 cubes = 3 tbsp veggie stock concentrate

• If using a food processor, the soup may need to cool slightly before adding to the processor. If soup is too hot, it may overheat the processors motor.

By Kevann Jordan, Recent Arizona State University Nutrition Student 

This article is for all those parents out there whose children love dessert and run from green foods. Let’s call it being a loving parent and not sneaky deceit (haha). I recently tried a chocolate mousse recipe made with avocados and it was delicious. My 7 year old loved it and my husband (the pickiest non-veggie eating human on earth) ate it at night while I was at work, little did they know it was made of avocado.

Avocadoes are one of my personal favorites. They are the perfect serving size and they are packed with nutrients. You can easily eat them anywhere and on almost anything. Avocados have a great supply of pantothenic acid, vitamin K (think green), folate, vitamin B6, copper, potassium, vitamin E and vitamin C. Plus copper and a wonderful supply of dietary fiber. Some argue that they are high in fat, which is true, but the fat is a “good” fat and the fat in this fruit helps your body absorb the fat soluble vitamins that it contains.

The fat in this fruit and its sweet nutty flavor is what gives it the incredible ability to be made into delicious nutritious desserts. My top 5 favorite avocado desserts are as follows (in no particular order).

#1. Avocado Lime Cheesecake Tart

Courtesy of: Fragrant Vanilla Cake

Yields: One 10-inch tart

Ingredients:
1 cup whole-wheat pastry flour
3/4 cup almond flour
1/3 cup maple sugar (or packed brown sugar)
1/4 teaspoon sea salt, plus 1 large pinch
6 tablespoons cold Earth Balance vegan butter (or organic butter)
8 ounces Neufchatel (or cream cheese)
1 cup avocado puree
1/2 cup agave nectar
2 large organic eggs, lightly beaten
1/4 cup Greek yogurt
1 tablespoon lime zest
Juice of 1 lime
1 tablespoon pure vanilla extract

Directions:
1. Preheat oven to 350 degrees. To make crust, in a small bowl, combine pastry flour, almond flour, sugar, and 1/4 teaspoon sea salt. Cut in butter until crumbly. Press crumb mixture into the bottom and up the sides of a 10-inch tart pan. Bake for 10 to 12 minutes, or until lightly browned.

2. Meanwhile in a small bowl beat Neufchatel, avocado, and agave until light and fluffy, about 2 to 3 minutes, until no lumps remain. Beat in eggs, pinch of salt, yogurt, lime juice and zest, and vanilla until blended. Pour filling into prepared crust and bake for 30 to 40 minutes, or until filling is set and barely jiggles in the center. Cool on a wire rack for 1 hour. Refrigerate for at least 2 hours, but preferably overnight.

#2. Spiced Chocolate Avocado Cupcakes with Ganache Frosting

Courtesy of : Big Cake Theory

Yields: 24 cupcakes

Ingredients:
For cupcakes:
1 large avocado
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
2 tablespoons ground ginger
1/4 teaspoon cayenne pepper
1 cup white sugar
1 cup brown sugar
3 cups all-purpose flour
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup water
1/2 cup dark cocoa powder
1 1/2 cups soy milk
2 tablespoons white vinegar

For frosting:
2 avocados
1/2 cup maple syrup or honey
2 tablespoons dark cocoa powder
1 pinch salt
1/2 cup semisweet chocolate chips, melted
1 can (13.5 ounces) full-fat coconut milk

Directions:
1. Preheat oven to 350 degrees and line 2 cupcake tins with cupcake papers. In a food processor or mixer, mash avocado flesh until totally smooth. Add oil, vanilla, and spices and beat until completely mixed, about 3 minutes. Add sugars and beat until uniform, about 1 minute.
2. In a separate bowl sift together flour, baking powder, baking soda, and salt and set aside.
3. Boil water and whisk with cocoa powder until no lumps remain. Add soy milk and vinegar. Add dry and liquid ingredients to avocado mixture and mix until just combined. Pour batter into cupcake tins, filling cups about 3/4 full. Bake for 16 to 18 minutes, or until cupcake tops spring back when touched lightly and a toothpick inserted in the middle comes out clean.
4. While cupcakes bake, make frosting by pureeing avocado flesh in a food processor until smooth. Add maple syrup, cocoa powder, and salt and mix about 3 to 5 minutes, stopping to scrape the sides of the bowl as needed, until thoroughly mixed. Add melted chocolate and mix until combined. Open can of coconut milk and transfer thick coconut cream from the top to a separate bowl. Add remaining liquid to food processor and mix until completely blended. Using an electric mixer, beat coconut cream until light and fluffy. Beat into frosting until nice and fluffy, about 3 to 5 minutes. Allow to cool in fridge for 2 hours before piping onto cupcakes.

#3. Fudgy Vegan Brownies

Courtesy of: Pastry Affair

Yields: 16 brownies

Ingredients:
1/4 cup pureed avocado (about 1/2 avocado)
1/4 cup olive oil
1 cup whole-wheat flour
1/2 cup cocoa powder
1/2 cup granulated sugar
1/4 cup packed brown sugar
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup water
2 teaspoons vinegar (or lemon juice)
3 ounces semisweet or dark chocolate, roughly chopped

Directions:
1. Preheat oven to 350 degrees and grease an 8-by-8-inch pan.
2. In a large mixing bowl, stir together avocado and olive oil until smooth. Add flour, cocoa powder, granulated sugar, brown sugar, baking soda, salt, water, and vinegar and mix until smooth. Fold in chocolate chunks.
3. Pour into prepared pan, spreading batter evenly throughout pan. Bake for 15 to 20 minutes or until a toothpick inserted into the center comes out moist with a few crumbs but does not come out with runny batter. (Do not over-bake or brownies will have a cake-like texture.)

#4 Avocado Honey Ice Cream (a must try)

Courtesy of: Kibby’s Blended Life

Yields: 4 1/2 cups

Ingredients:
2 ripe avocados, peeled and pitted
1 young Thai coconut, water and meat (or 1 can organic full-fat coconut milk)
1/2 cup raw honey
1 dropper vanilla-flavored liquid stevia (or 1/4 cup maple syrup plus 1 teaspoon vanilla extract)
1 pinch sea salt

Directions:
Combine all ingredients in a blender or food processor until smooth. Pour into an ice cream maker and follow maker instructions, or pour into a storage container and freeze until firm, about 4 hours. Remove from freezer about 15 minutes prior to eating to let thaw a bit before digging in.

#5. Spiced Chocolate Avocado Mousse

(Warning this recipe is not for everyone. I LOVE spice and Mexican style chocolate with Chili)

Courtesy of: Divya Yadava

Yields: 2 to 4 servings

Ingredients:
2 avocados
4 1/2 tablespoons unsweetened cocoa powder
4 tablespoons honey or maple syrup
1 large pinch chili powder
1/8 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
1 to 3 tablespoons milk
Raspberries, for garnish

Directions:
In a blender, combine avocado flesh, cocoa powder, honey, chili powder, cardamom, and cinnamon until mixed well, about 1 minute. Add milk as necessary, one tablespoon at a time, to achieve desired consistency. Taste and add additional honey or spices, if desired. (At this point, you may still be able to taste avocado. After chilling, avocado flavor will disappear.) Chill for 15 minutes in the freezer. Garnish with raspberries before serving.

Hope you will find a little treat that all of your family will enjoy!

By Michael Russell, recent Arizona State University Nutrition Communication Student

We, as Americans, consume up 44 gallons of soda a year, so there is no denying we have a love affair with soda.  The only issue is that it is linked to several health risks including obesity, diabetes, heart attack and stroke.  It is an addiction that rivals alcohol, nicotine, and drugs, so breaking the habit can be just as hard as those mentioned.  But with determination and hard work the rewards from not drinking soda can be well worth it.

Let us take a look at some of the reasons why soda is just not good for us:

• It contributes nothing nutritional to our bodies. Soda is jam packed with sugar and calories which do nothing but harm our body from within.  It also has no vitamins or minerals that are useful to our bodies.  It truly does nothing but rot us from within.
• It contributes to obesity and diabetes. As I mentioned earlier some of the health risks linked to soda are that it leads to a risk of obesity and diabetes.  Soda is made with high fructose corn syrup, which is linked to obesity and has high amounts of sugar which raise our blood sugar levels and puts at risk for type 2 diabetes.
• It damages your teeth. The sugar in soda will coat your teeth, and combined with the bacteria in your mouth, it creates an acid that destroys your teeth.  Soda also has carbolic acid through carbonation which will further destroy your teeth.
• Weaker bones. Soda also contains phosphorous and caffeine which have been linked to osteoporosis.  Some people choose soda over other beverages such as milk which deprives the bones of the needed calcium to make them stronger.
• Harm to major organs. Your kidneys are at high risk if you consume a lot of soda as it has been linked to chronic kidney disease.  Your heart is in danger as well, as soda is also linked to metabolic syndrome which is a group of symptoms that add up to increased heart risk.  Finally, your liver is in play here as well with the risk of developing into fatty liver which is a chronic liver disease.
• Diet Soda is just as bad if not worse. Sorry, soda lovers choosing diet soda over regular soda is not a good choice.  It combines all the reasons why one shouldn’t drink regular soda with the added health risks brought to you with the addition of artificial sweeteners.  Artificial sweeteners confuse the body when it comes to sugar intake because it triggers the production of insulin which sends the body into fat storage mode which can lead to weight gain and a higher risk of type 2 diabetes.  The artificial sweetener aspartame has been linked to headaches and migraines.

Natural Alternatives to Soda:

• Water may be the best drink to replace soda as it is a free alternative and has no calories which mean no health risks.  The health benefits of water are plentiful including effects on energy levels, brain function, prevent and treat headaches, relieve constipation, treat kidney stones, and weight loss.
• Fruit Juice and Seltzer. Always start with 100% fruit juice but try not to drink it straight as it contains a lot of sugar.  A great way to counteract this is to add seltzer water to fruit juice.  Adding a splash of fruit juice to seltzer water is a great way to get the sweet you’re used to from soda as well as the fizzy effect from it as well.
• Milk is a great start to your morning giving your bones the calcium they need to become strong and help support your muscles.  Milk can also be a great way to finish your day as a sweet treat at night.
• Tea is a great way to add antioxidants to your diet.  No matter if you drink black, green or herbal.  You can drink it hot with some honey and lemon or cold with a splash of your favorite fruit juice for an added boost of flavor and sweetness.
• Sugar-free powdered mixes. A great way to make plain water taste better and a healthier choice than regular or diet soda.

After looking into the health effects of soda I came across a very interesting article that talked about the soda alternative to soda.  Soda companies are reformulating soda recipes to introduce organic ingredients, no high fructose corn syrup, low amounts of sugar and no artificial color and sweeteners.  Some of those companies are:

• DRY soda: Headlined by Top Chef winner Richard Blais, this soda has only four all natural ingredients and boasts low calorie and less sugar then its sugary counterpart.
• Blue Sky: Blue sky soda company has been making natural ingredient sodas since 1980.  They have been using stevia to sweeten their drinks and have been avoiding preservatives and artificial colors.
• Zevia: Another soda company that uses stevia to sweeten their drinks, which if you know what stevia is, it is 100x sweeter than regular sugar without the costly effects on blood sugar levels.
• 12 NtM: This chef-inspired bubbly beverage has only 60 calories and 13 grams of sugar.  It is a combination of citrus, ginger, cardamom, herbs, spices and a blend of three teas.
• Steaz: The folks over at Steaz combined green tea and soda and the results are profound.  It is made from organic, fair trade certified green tea and is sweetened with stevia.  It has zero calories but 100% flavor.
• Fever Tree: This UK-based company made this beverage pair nicely with cocktails but this drink is great on its own.  It has only 6 ingredients and 17 grams of sugar.  It is made from a combination of three green gingers found in Ecuador and is a natural alternative to ginger ale.
• Veri Soda: This 6 ingredient, organic, and chemical free beverage is sweetened with a small dose of organic cane sugar and stevia.  Veri soda has produced a cola flavored beverage that may just quench your desire for the sweet and unhealthy colas we have all come to know.

REFERENCES

1. 10 Reasons to Give Up Diet Soda. (2016). com. Retrieved 9 April 2016, from http://www.health.com/health/gallery/0,,20739512,00.html.
2. 7 Sodas That Aren’t Terrible For You. (2014). Prevention. Retrieved 9 April 2016, from http://www.prevention.com/food/healthy-eating-tips/7-healthier-soda-alternatives/veri-soda.
3. Diet Sodas Must Be Taxed As They Are Fuelling Obesity, According To Experts. (2015). Food World News. Retrieved 9 April 2016, from http://www.foodworldnews.com/articles/43765/20151014/diet-sodas-must-be-taxed-fuelling-obesity-according-to-experts.htm.
4. Medi health has published an extensive evidence-based guide on Water, written by Lauren Holway, a Registered Dietitian with over 3 years of experience in Health and Nutrition. https://www.emedihealth.com/drinking-water-benefits.html
5. Say No to Soda, Yes to Healthy Drinks. (2016). com. Retrieved 9 April 2016, from http://www.everydayhealth.com/diet-nutrition/say-no-to-soda.aspx.

By Angela Torrence, ASU Nutrition Student

October through February is prime carrot season in Arizona, so don’t hesitate to get out those carrots and use them to your heart’s content! Despite the cooler weather season of carrots, you can have access to them year-around thanks to our abundant produce aisles in the grocery store. Carrots are a great source of vitamin A, fiber, and they provide vitamin C, vitamin K, calcium, potassium, folate, and more!

You may be familiar with the benefits that carrots can have on vision, but did you know that they are antioxidant-rich and can help prevent several forms of cancer too? This article highlights a few studies which show the advantage of consuming carrots in the battle against several types of cancer.

If you’re like me, you love carrots: raw, cooked, juiced…it’s all amazing! I recently bought a huge bag of carrots and didn’t nearly eat them as quickly as I should have. Sound familiar? On my day off, I came up with a few ways to use the carrots before they went bad.

Tips for Having Loads of Carrots in Your Diet

Carrot Apple Ginger Juice – To feel refreshed and rejuvenated.

I was able to contribute the carrot and ginger pulp from the juice into this carrot-ginger dressing for one amazing salad!

Dessert is the most fun meal of the day and so I decided to make my carrots into an Indian-inspired sweet snack:

Carrot Sweet Snack

• Peeled and sliced carrots about ¼” rounds
• Coconut oil
• Cinnamon
• Dash of ground coriander
• Hint of ground cardamom

Sautee carrot slices in the coconut oil and add spices about 8-10 minutes or until softened but not mushy. If you need some added sweetness, you can add a pinch of sugar or a nice spoonful of applesauce. Enjoy warm!

To make this carrot dessert a masterpiece, a small dollop of banana ice cream over the top is delicious!

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When I have an abundance of any of these ingredients, I love to simply roast them and have a great side dish. You can alter the amounts or eliminate any of the ingredients.

Roasted Root Vegetables

• 5 Carrots
• 3-4 Parsnips
• 2 Potatoes
• 1 Large Sweet Potato
• Enough oil to lightly coat the vegetables (olive or canola)
• Salt and Pepper

Preheat oven to 375 degrees.

Peel and chop the vegetables into ¾ inch pieces (try to keep the vegetables roughly the same size).

On a large baking sheet, toss vegetables with oil and add pepper generously. Spread in a single layer and bake for 50-70 minutes, tossing the vegetables once or twice until all the vegetables are soft. Season with salt to taste.

For variety:

• You might add quartered Brussel sprouts or cooked beets if you have them on hand.
• Toss vegetables in either rosemary, thyme, or parsley for some added savory flavor.