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 Sarah Hunt, AZFB Communications Intern

I don’t know about you guys, but I think there’s nothing better than a strawberry or raspberry compote. Its perfect on sponge cakes, cheesecake, in milkshakes, on waffles or pancakes, and so much more. Learn how to make it fresh in your own kitchen below!

Homemade Strawberry Sauce (Topping)

By Sally’s Baking Addiction blog

Ingredients

• 1 Tablespoon cornstarch
• 3 Tablespoons (45ml) warm water
• 1 lb strawberries, hulled and sliced in half (you can use frozen; don’t thaw)
• zest and juice from 1/2 small lemon (see note)*
• 1/4 cup (50g) granulated sugar

Instructions

1. Whisk the cornstarch and water together until all the cornstarch has dissolved. (I just use a fork to mix– very easy.)
2. Place the cornstarch mixture, along with the rest of the ingredients, into a small saucepan over medium heat. Using a wooden spoon or rubber spatula, stir the mixture as it cooks. Break up some of the strawberries as you stir.
3. Bring it to a simmer and allow to simmer for 5 minutes, stirring constantly. After 5 minutes, remove pan from the heat and allow to cool. The mixture will thicken as it cools.
4. You can serve the sauce warm before it cools completely if desired, or store in the refrigerator for up to 1 week. Strawberry topping will be thick after refrigeration, so microwave for 15 seconds or warm on the stove to thin out, if desired.

Notes

• Freezing Instructions: After the strawberry sauce cools completely, freeze in a freezer-friendly container for up to 3-6 months. Thaw on the counter or in the refrigerator. Warm up in the microwave or on the stove, if desired.
• Strawberries: You need a 1 pound carton of strawberries, which is 16 oz, 3-4 cups, or 450g.
• Other berries: You can substitute other berries such as blueberries, raspberries, or blackberries for the strawberries with no other changes to the recipe. Cherries work too– pit and halve them first. If the berries are extra sweet, feel free to reduce down to 3 Tablespoons of sugar.
• Lemon: Lemon brightens the flavor of the strawberry topping. You need about 2 teaspoons fresh lemon juice and 1 teaspoon lemon zest. Feel free to skip the lemon zest if needed.
• Chunks: The amount of strawberry chunks is up to you. For less chunks, mash up the strawberries a little more as the sauce cooks. For no strawberry chunks, blend the finished sauce in a blender until you reach your desired consistency.

Find more delicious recipes on Fill Your Plate’s recipe database!

By Sarah Hunt, AZFB Communications Intern

Have you ever cooked a meal with one of your parents or grandparents and they showed you a cool trick or shortcut you didn’t know before? Well thanks to Southwest Family Citrus, we have a whole series of them for you! Make sure to check back next week for more tips.

1. Egg whites need to be at room temperature for greater volume when whipped. Remember this when making meringue.
2. When preparing several batches of pie dough, roll dough out between sheets of plastic wrap. Stack the disks in a pizza box, and keep the box in the freezer. Pull out the required crusts as needed.
3. Place your pie plate on a cake stand when placing the pie dough in it and fluting the edges. The cake stand will make it easier to turn the pie plate, and you won’t have to stoop over.
4. Many kitchen utensils can be used to make decorative pie edges. For a scalloped edge, use a spoon. Crosshatched and herringbone patterns are achieved with a fork. For a sharply pointed effect, use a can opener to cut out points around the rim.
5. Keep strawberries fresh for up to ten days by refrigerating them (unwashed) in an airtight container between layers of paper towels.
6. When grating citrus peel, bits of peel are often stuck in the holes of the grater. Rather than waste the peel, you can easily brush it off by using a new, clean toothbrush.
7. To core a pear, slice the pear in half lengthwise. Use a melon baller to cut out the central core, using a circular motion. Draw the melon baller to the top of the pear, removing the interior stem as you go.
8. When cutting butter into flour for pastry dough, the process is easier if you cut the butter into small pieces before adding it to the flour.
9. To keep the cake plate clean while frosting, slide 6-inch strips of waxed paper under each side of the cake. Once the cake is frosted and the frosting is set, pull the strips away, leaving a clean plate.
10. When decorating a cake with chocolate, you can make a quick decorating tube. Put chocolate in a heat-safe zipper-lock plastic bag. Immerse in simmering water until the chocolate is melted. Snip off the tip of one corner, and squeeze the chocolate out of the bag.
11. Professionally decorated cakes have a silky, molten look. To get that appearance, frost your cake as usual, then use a hair dryer to blow-dry the surface until the frosting slightly melts.
12. To ensure that you have equal amounts of batter in each pan when making a layered cake, use a kitchen scale to measure the weight.

Find more cooking tips on Fill Your Plate’s blog!

We all have a lot to do to make the holidays happen which means finding a short cut or an easy option is a bonus no matter how prepared you are.  This is true when it comes to decorating your home, giving gifts, and even how you will fill your family’s plate.  With the right recipes and a little planning, you can even make fabulous desserts without a lot of fuss.  So before you throw in the towel and turn to a store bought pie or last year’s fruit cake, take a look at these 5 holiday dessert ideas that are as tasty as they are time-friendly.

1.  Apple Crisp

Get the wonderful aroma and flavor of apple pie with a lot less work by making this delicious apple crisp.  The majority of the work happens up front in the peeling, coring, and slicing of the apples.  However, you can shortcut even this step by purchasing pre-peeled and sliced apples from the store or substituting a can of apple pie filling for the apples.  Once you have the apples, you just mix the flour, oats, brown sugar, cinnamon, nutmeg, and butter together to make a crumbly topping, sprinkle it over the apples and bake.

2.  Arizona Sunshine Lemon Pie

This delicious pie is sure to bring the sunshine into your holiday season no matter what the weather outside is doing.  Using a pre-made pie crust makes assembling this fantastic dessert.  Simply chop the lemons and remove the seeds, add the lemon chunks and the other ingredients to the blender and blend until smooth.  Fill the pie crust with this mixture and bake.  Don’t forget to top with some whip cream.

3.  Blackberry Cobbler

This yummy dessert is easier than pie.  Simply preheat the oven, using the heat to melt the butter needed for the batter.  Mix the other ingredients together and then add to the pan.  Drop the blackberries into the batter and bake.   This goes great with vanilla ice cream a la mode.

4.  Farmer’s Mud Pie

What could be easier than mixing all the ingredients together, crushing up some Oreo cookies for the crust, and then adding it all together!  As an added bonus, this one doesn’t even need to be baked.  Just put it together and put it in the freezer until you are ready to serve.

5.  Peach Paradise

The most strenuous and time consuming part of creating these tasty treat is probably crushing the vanilla wafers.  After that, all you need to do is mix the margarine, powdered sugar, milk and vanilla together and assemble.  Start with ¾ of the crushed vanilla wafers in the bottom of the pan.  Spread the mixed ingredients over that.  Add a layer of sliced peaches and then a layer of whip cream.  Finish off with the remaining wafers, find some room for it in the refrigerator, and you have no-baked your way to a divine dessert.

Related articles

• Take These Divine Holiday Desserts for a Test Drive (fillyourplate.org)
• Sweet Treats to Beat the Heat (fillyourplate.org)
• Crazy for Cupcakes (fillyourplate.org)

While it may be true that it is still the season for Halloween, one thing that you can be sure of is that the holiday season is just around the corner.  If there is one thing that everyone loves about the holidays, it is the delicious, decadent desserts that find their way onto every table at every event.  If you are looking for a way to make your holiday season more delicious than ever, now is the time to start test driving your new holiday desserts.  Don’t put off trying new things until the last minute or you might wind up with the same old pies and cakes you have been making for years.  Make a commitment to try something new this holiday season by taking some of these divine desserts for a pre-holiday test drive.

Apple Crisp

You can still get fresh from the farm Arizona grown apples which will make this delicious dessert even more flavorful.  Made with apples and oats and seasoned with brown sugar, cinnamon, and nutmeg, this traditional family dessert is sure to make everyone think fondly of home.

Classic Prickly Pear Cheesecake

If there is a divine dessert that is all Arizona, this has to be it.  Made with cream cheese, sour cream, and delicious prickly pear cactus jelly, this divine dessert is filled with Arizona flavor and made with Arizona flair.

Grandma Nell Hickman’s Christmas Pie

There is nothing more divine and delicious at a holiday dinner than a pie filled with the fabulous flavors of bananas and pecans.  This dessert is a feast for the eyes as well as the mouth and will make your holiday table the envy of all your friends.

Medjool No-Bake Date Roll

Take a walk on the wilder side this season with something completely different.  This delicious date roll is easy to make and features things like bananas and marshmallows that are sure to have folks of all ages smiling and asking for seconds.

Pumpkin Pie Cake

If ever there was a divine dessert made for the holiday season it is this one which features some of the most traditional fall flavors in a totally different way.   Part cake, part pie, all delicious is the best way to describe this flavorful dessert that goes great with whipped cream or a scoop of ice cream on top.

Sour Cream Banana Cake and Buttercream Frosting

This deliciously different dessert uses creamy local ingredients, bananas, and chopped pecans to produce a divine dessert that is simply dreamy.  Topped with decadent buttercream frosting, this dessert is simply to die for.

Vanilla Chocolate Chip Cake

Everyone will love this treat that is full of our favorite dessert flavor combinations.  The creaminess of the sour cream gives this cake a little something extra as does the visual delight created by the different layers.  This will definitely be the dessert that gets the most recipe requests.

Related articles

• Sweet Treats to Beat the Heat (fillyourplate.org)
• Crazy for Cupcakes (fillyourplate.org)
• 5 Tips for Terrific School Lunches (fillyourplate.org)

Most people think of fruit as an afternoon snack or as the sweetest parts of the dessert cart.  As attitudes about the health benefits and sustainability of our food have begun to shift, so have attitudes on fruit.  No longer destined only for the dessert table, fruits are being used in new and interesting ways by restaurants at both ends of the spectrum.  From high end four star menus to McDonald’s apple slices, fruit is finding its way onto the plates and into the palettes of people everywhere.

Thankfully, the Arizona climate allows for year-round production of fantastic fruits of all varieties.  Check the grocery store, farmer’s market or the farm down the street to add flavor and fun to everything you eat.  Here are three tips for incorporating fresh Arizona fruits into your family’s daily diet.

Start Sweet – Eat Fruit for Breakfast

Whether you choose a breakfast standard like a strawberry smoothie made with fresh strawberries or a new twist on an old favorite, using Arizona apples to make apple pancakes, fresh fruit can be a creative, interesting addition to your morning meal.

To make a scrumptious strawberry smoothie, blend 6 large strawberries, a half cup of plain yogurt and a cup of milk in the blender until smooth.  You can also toss in a cup of blackberries fresh from the farmer’s market to add a little zing to your morning.

Lighten Up – Eat Fruit for Lunch

Looking for a way to lighten up your weekday lunch?   Fruit can leave you fulfilled without all the fat offering a lighter option that will keep you moving all afternoon.  Try a delicious arugula apricot salad or tasty strawberries tossed with spinach.

For the arugula salad, mix 2 bunches of arugula, 8 ripe apricots cut into wedges, and a small sliced shallot, dress with your favorite balsamic vinegar dressing and toss with slivered toasted almonds.

Finish Fresh – Eat Fruit for Dinner

Think beyond your mother’s fruit salad to find creative ways to expand and enhance your dinner menu with fresh Arizona fruits.  Select from the best the spring season has to offer to create fantastic soups that can be sweet or savory and surprising salads packed with flavor.

To make sweet  blackberry soup, combine a pint of fresh blackberries, ½ cup of sugar, 2 cups of water, 2 small sliced lemons, a stick of cinnamon, and 2 cloves in a food processor and puree.  Strain through a sieve to remove any solids and stir in 2 cups of plain yogurt.  Chill until ready to serve.

For a more savory take on blackberry soup, take one pound of blackberries and crush, straining off the juice and collecting in it a bowl.  Add enough water to the blackberry juice to bring the total liquid to 3 ½ cups.  To this, add ¼ cup cilantro, 1 clove of minced garlic, a tablespoon each of fresh chopped mint and thyme, 1 small chopped onion, 1 small diced cucumber and a teaspoon of wine vinegar.  Stir well and chill.

Related articles

• 6 Money Saving Tips to Eating Healthy (fillyourplate.org)
• Top Ten Arizona Grown Food that are Natural Energy Boosters (fillyourplate.org)
• Baby Steps to Healthy Eating (arunnerslife.wordpress.com)

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

A good night’s sleep is often elusive in our fast-paced world, but new research suggests that the secret to better rest might be sitting on your plate.

A recent study published in the Journal of Medical Internet Research explored the link between diet and sleep quality, revealing that what you eat could play a significant role in how well—and how long—you sleep. Conducted with nearly 5,000 participants, the study found that diets rich in protein and fiber are associated with longer sleep duration, while those high in fat and sodium tend to cut sleep short.

Fiber: The Sleep-Boosting Superstar

One of the standout findings from the study is the connection between fiber intake and improved sleep quality. Participants who consumed more fiber not only slept longer but also fell asleep faster and experienced fewer nighttime awakenings. This suggests that fiber—a nutrient abundant in foods like whole grains, fruits, vegetables, and legumes—might be a natural ally in the quest for restorative sleep.

Why might fiber have this effect? Researchers speculate that it could be tied to its impact on digestion and blood sugar stability. High-fiber foods tend to digest more slowly, providing a steady release of energy that prevents the spikes and crashes in blood sugar that can disrupt sleep. Additionally, fiber supports a healthy gut microbiome, which emerging science increasingly links to sleep regulation through the gut-brain axis.

Protein: A Partner in Sleep Duration

Alongside fiber, protein emerged as another key player in promoting longer sleep. Found in foods like lean meats, eggs, dairy, beans, and nuts, protein is essential for muscle repair and overall health—but its role in sleep is less widely recognized. The study suggests that adequate protein intake may help sustain sleep, possibly by supporting the production of sleep-regulating neurotransmitters like serotonin and melatonin, which are derived from amino acids such as tryptophan.

Unlike quick-energy foods high in refined carbs, protein-rich meals provide sustained nourishment that could help maintain stable energy levels through the night, reducing the likelihood of waking up hungry or restless.

The Sleep Saboteurs: Fat and Sodium

On the flip side, the study highlighted two dietary culprits linked to shorter sleep: high fat and sodium intake. Diets heavy in fatty foods—think fried items, processed snacks, or rich desserts—were associated with reduced sleep duration. This may be due to the digestive burden these foods place on the body, potentially causing discomfort or acid reflux that interrupts sleep.

Similarly, excessive sodium—common in salty snacks, fast food, and processed meals—correlated with shorter sleep times. High sodium intake can disrupt fluid balance and increase blood pressure, potentially triggering nighttime awakenings or restlessness. These findings underscore the importance of moderation when it comes to these nutrients, especially close to bedtime.

Putting It Into Practice

So, how can you harness these findings to improve your own sleep? The study’s results point to a balanced diet as a practical starting point. Loading up on fiber-rich foods like oatmeal, berries, or lentils, and pairing them with protein sources such as grilled chicken, Greek yogurt, or tofu, could set the stage for a more restful night. Meanwhile, cutting back on greasy takeout or salty chips—especially in the evening—might help you avoid the sleep disruptions tied to fat and sodium.

Of course, diet is just one piece of the sleep puzzle. Factors like stress, screen time, and exercise also play critical roles. But the beauty of this research lies in its simplicity: small, intentional changes to your meals could yield measurable benefits in your sleep quality.

This study adds to a growing body of evidence linking diet and sleep, offering a compelling case for viewing food as more than just fuel. As researchers continue to explore these connections, the message is clear—prioritizing fiber and protein while dialing back on fat and sodium could be a recipe for not just better health, but better sleep too. So, next time you’re planning dinner, consider reaching for that extra serving of broccoli or a handful of almonds. Your sleep schedule might just thank you.

1. Pistachios are Heart-healthy: Research shows that pistachios can help reduce bad cholesterol levels and decrease the risk of heart disease. They are a rich source of monounsaturated fats, which are known to be good for heart health.
2. Pistachios are one of the oldest edible nuts in the world: Pistachio nuts have a long and fascinating history. They have been enjoyed by humans for thousands of years and are even mentioned in the Bible.
3. Pistachios are known as the “skinny nut:” Compared to other nuts, pistachios have a lower calorie content per serving. They are also relatively high in fiber, which helps you feel fuller for longer periods of time.
4. Pistachios are a good source of antioxidants: Antioxidants are important for protecting the body against damage from harmful free radicals. Pistachios contain various antioxidants, including lutein and zeaxanthin, both are beneficial for eye health.
5. Pistachios are a popular ingredient in Middle Eastern Cuisine: Pistachios are widely used in Middle Eastern dishes, adding a delightful crunch and flavor to dishes like baklava, falafel, and various meat and rich pilaf recipes.
6. Pistachios are versatile to Your Culinary Creations and have been in certain dishes for centuries: Pistachios have been used in various culinary creations for centuries. They can be enjoyed on their own, added to salads, desserts, and even used as a crust for meat or fish dishes.
7. Pistachios are sustainably grown: Pistachio trees are well-adapted to harsh climates and require minimal water compared to other crops. This makes them a more sustainable choice for farmers and contributes to the conservation of water resources.

Sources: American Pistachio Growers and Arizona’s Pistachio Growers
Virtual Ag Tour Series: Pistachios

Because of our 300-plus days of sunshine, Arizona agriculture is planting and harvesting 12 months out of the year. This means our desert state’s agriculture is never idle. So, we can grow and raise anything. Well, except soybeans. We’re told the pods pop prematurely under Arizona’s sun.

But everything else is fair game for our farmers and ranchers.

Below is a list of some of the amazing agriculture we produce in Arizona.

1. Alpacas and Llamas: A handful of local farmers raise these unique animals for the wool and mohair these animals produce.
2. Date Palms: Large scale in Yuma but also some boutique groves around the state. For example, Arizona Farm Bureau member James Badman owns a small urban farm in Mesa where he has a small, boutique grove of date palms with 26 different varieties. Many of these varieties have culture significance, as does some of the lulavs (unopened, or closed fronds) from several of the varieties that are used in the Jewish holiday of Sukkot. In addition, the Badmans send hundreds of pounds of the different varieties of dates that they harvest to his sister, Charleen Badman’s restaurant, FnB in Scottsdale.  Charleen is a James Beard Award winning chef, known to many as the “veggie whisperer” and her farm to table work with local farmers. Chef Charleen uses the dates to make dishes from desserts, to complimenting main dishes, to breakfast type granola.
3. Garlic: We have several farmers that specialize in growing garlic here in Arizona.
4. Gourds: A wildly unique plant, one farm family the Wuertz family, has taken this market by storm. The Wuertz Family has been farming in the Coolidge/Casa Grande area since 1929. Waylon Wuertz (a fourth-generation farmer) started growing gourds as a young boy.  He enjoyed watching them grow. After attending the University of Arizona, he wanted to farm but didn’t know what would be profitable.  After a hay customer asked if he sold any gourds that he had, Waylon started thinking.  He started small, growing a few rows in his first year. Those few rows grew into a half-acre, then 3 acres and eventually grew into 35 acres.
5. Guayule: This plant is a perennial woody shrub native to the rangeland area of the Chihuahuan Desert, including the southwestern United States and northern Mexico. Natural rubber, non-toxic adhesives, and other specialty chemicals can be extracted from guayule, causing it to increasingly gain more and more attention. An alternative source of latex that is hypoallergenic can also be extracted and draws attention to guayule from major tire companies such as Bridgestone. As a result, we have a few farmers in Arizona experimenting with this crop.
6. Herbs: Herbs continue to hold a strong place in our food and culinary culture and Arizona’s climate is well suited for a variety of herbs.
7. Hops: While we’re not at a commercial scale yet, some of our farmers are experimenting with Hops as our local breweries would love to tap into our own local crop.
8. Lavander: Arizona has a handful of lavender farms located throughout the state.
9. Leafy Greens: During the winter, Yuma is known as the lettuce bowl of the country from mid-November to early April.
10. Mushrooms: As more and more are learned about the health of mushrooms, some of Arizona’s retail farmers are growing for the Farmers’ Market markets.
11. Roses: So many of the large box home improvement stores, like Home Depot and Lowes, depend on Arizona farmers for commercial rose plants.
12. Tepary Beans: An ancient high-protein content bean grown by American Indians in Arizona for centuries, the Tepary Bean has become popular with chefs wanting to preserve some of our ancient culinary traditions.
13. Wine Grapes: Not often recognized in Arizona, but we produce award-winning wine grapes in our state.

Notes
From: James Badman <James.Badman@asu.edu>
Sent: Thursday, July 18, 2024 11:04 AM
To: Julie Murphree <juliemurphree@azfb.org>
Subject: Fwd: Seeking Input: Are You Growing or Raising a Unique/Different Ag Product?

I have a small urban farm in NE Mesa where we have a small, boutique grove of date palms with 26 different varieties we harvest dates from.  Many of these varieties have culture significance, as does some of the lulavs (unopened, or closed fronds) from several of the varieties that are used in the Jewish holiday of Sukkot.  In addition, we send hundreds of pounds of the different varieties of dates that we harvest to my sister, Charleen Badman’s restaurant, FnB in Scottsdale.  Charleen is a James Beard Award winning chef, known to many as the veggie whisperer and her farm to table work with local farmers.  Charleen uses the dates to make dishes from desserts, to complimenting main dishes, to breakfast type granola.

If anyone would like to learn more about dates or growing date palms, on November 9th, the AZ Rare Fruit Growers is partnering with Arizona State University’s Arboretum and ASU’s Date Palm Germplasm to hold the 2024 Festival of Fruit: The Year of the Date Palm. Watch the AZ Rare Fruit Growers’ FB page for updates on the event.

(Mette Goehring at yarn@ranchoftheoaks.com ; www.ranchoftheoaks.com; also Sandi B at dmarbxtr@gmail.com Desert Mirage Alpaca Ranch, LLC)

Virtual Ag Tour Series: Goats

Virtual Ag Tour Series: Pumpkins

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Pistachios are one tiny, yet nutritious little nut. They’re not as popular as other nuts such as walnuts, peanuts, or cashews, but they sure do offer quite a few health benefits! Not to mention, Arizona actually produces a lot of them!

So, what makes these little green nuts so special? Well, according to Healthline, there’s actually quite a few things.

• Pistachios are actually one of the most vitamin B6 foods available, and vitamin B6 is essential for blood sugar regulation and hemoglobin formation.
• Pistachios are rich in potassium; 1 ounce contains more potassium than half of a large banana.
• Pistachios are chock full of antioxidants. In fact, the antioxidant content of pistachios is much higher than that of other nuts. These antioxidants are crucial for reduced inflammation and disease prevention.
• Pistachios are low in calories but high in protein. 14% of their calorie content comes from protein, making them only second to almonds.
• Pistachios are also high in fiber, with one serving providing you with 3 grams.

Arizona actually produces way more pistachios than I would have ever guessed, which is really cool! According to Farm Progress, pistachios are very climate-sensitive, and the southeastern part of Arizona is one of those places where pistachios thrive. This would explain why Arizona ranks second in terms of pistachio production, with California coming in first.

Pistachios make a great and very nutritious snack. Or they’re also a great addition to salads, desserts, meats, and in sauces such as pesto. Check out some of the following recipes from Fill Your Plate!

Pistachio Salad

Pistachio Ice Cream

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We are well into 2025 now that February has arrived, and that means that many of us have goals and ambitions to change our lifestyles for the better, at least for a little while. One super popular diet that many race to when they want to shed fat is the keto diet.

The keto diet is all about getting your body into a state of ketosis. Basically, that’s where it burns fat rather than carbohydrates for fuel. So, the idea is to consume a very small percentage of calories from carbohydrates (5-10% of calories from carbohydrates and the remainder is made up of fats). That way, your body has no choice but to burn fat to keep itself going each day. To get into this state of ketosis, you really have to watch what you eat, as there are carbohydrates in almost everything!  This diet can feel a bit restricting and your meal options become very limited. But worst of all, you can’t even have desserts!

But, if you do have an untamable sweet tooth, there’s no need to worry! According to dieticians, there are a few keto-friendly fruit options out there that are perfect for using as a keto-friendly dessert alternative!

1. Avocados
2. Coconuts
3. Blackberries
4. Strawberries
5. Raspberries
6. Cranberries
7. Kiwi
8. Startfruit
9. Pumpkin
10. Gooseberries

While it is still a pretty limited list, it’s definitely better than nothing! You can snack on these fruits plain, make smoothies, or mix them into full-fat yogurt for a yummy dessert that won’t break your diet!

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Fall is upon us! The leaves are changing and the temperatures cooling… maybe not in Arizona but at least they are somewhere! With the changing of the season comes all of the obsession with everything pumpkin, especially pumpkin pie. Despite its creamy, spicy pumpkin filling, and flaky buttery crust, there are actually people who don’t like it. Crazy, right? So, below is a list of other delicious fall desserts to make other than pumpkin pie!

Pumpkin Pie Cake

Apple Cinnamon Cobbler

Apple Crisp Cheesecake

Maple Brown Sugar Cookies

Cinnamon Roll Cookies

Candy Corn and White Chocolate Cookies

Pumpkin Cinnamon Rolls

Pumpkin Cream Cheese Muffins

Caramel Apple Cookies

Salted Caramel Butterscotch Cake

Smores Cookies

Candied Apples

Apple Cider Donuts

Even if you don’t have pumpkin pie haters in your crowd, you might still consider making one or two of these delicious desserts! And when you do, be sure to use ingredients produced right here in Arizona!

For more recipes or fall articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Hosting a Halloween party this year? Or just having a fun night in with family? You’ll definitely want to prepare a spread of delicious, spooky foods, desserts, and beverages. Take some inspiration from the recipes and ideas below! And don’t forget to use fresh, Arizona-grown products from your local grocery store or farmer’s market!

Freaky Foods

Halloween Charcuterie Board

Monster Mac n Cheese

Mummy Wrapped Hot Dogs

Spooky Deviled Eggs

Bloody Finger Hot Dogs

Boo-licious Beverages

Black Lemonade

Witch’s Brew Punch

Candy Corn Punch

Bat’s Brew

Caramel Apple Cider

Devilish Desserts

Spooky Cake Pops

Graveyard Mud Cups

Frankenstein’s Fingers

Rice Krispie Pumpkins

Ghost Dipped Strawberries

These are just a few ideas! For more Halloween articles, check out the Fill Your Plate blog!