By Kevann Jordan Recent ASU Nutrition Student

I was recently introduced to a new flavor at a restaurant in Pheonix, at Fuego Bistro. I ordered the Paella and was very pleasantly surprised. This dish has started my new obsession: Saffron.

What could be more expensive then Kobe Beef you ask? Saffron! Kobe Beef costs approximately $150 per pound whereas saffron runs roughly $5000 per pound. One look at this exotic spice and you begin to wonder why it is so expensive; it is just a thin reddish thread which so delicate you think it will crumble upon touching. The grandeur of the spice is not merely in its threads, also known as corms, it is beheld in its blossom as well. The aromatic spice once from Crocus Cartwrightianus, we now know as saffron now comes from the Crocus Sativus Linnaeus, which happens to be sterile. This sterile form is believed to originate in Bronze Age Crete. In the 7^th century BC there were Assyrian documents referring to saffron and its many uses. In fact, this hybrid has survived because of the vast number of uses the saffron stigmas are known for its: aromatic qualities, treatment for gastrointestinal ailments, wounds, coughs, colic, scabies, sleeplessness, depression and Alzheimer’s.

Saffron has been documented for over 4 millennia starting before the birth of Christ in Minor Asia. One of the first references to saffron in history was use by Cleopatra. The threads would be soaked in a bath to help make lovemaking more pleasurable. In Iran, there are ancient images made from saffron-based pigments. There was also a time during the Renaissance that saffron was worth its weight in gold. Today 90-93% of the global supply of saffron comes from Iran.

To further explain the price you must know that the crocus is cultivated in hot and dry weather, on flat dry land void of other trees. And it is only harvested in mid-autumn and the flower must be harvested quickly. They blossom at dawn and the flower wilts in a day. Additionally, 85,000 flowers are needed to produce one kilo of saffron. Each corm is hand removed from the blossom. On the bright side, the cost of saffron is steep, it does have a long shelf life and it can be steeped to make a tea which extends the quantity needed for cooking. Not much saffron is needed to produce its rich flavor. To this writer, Saffron is worth every penny.

Looking for more articles like this one check out our website. Looking for any cool recipes to try check out our recipe section.

There are roughly 75 herbs and spices in use around the world today. Some, like asafoedita and mahlab, are unfamiliar to most Arizonan cooks. Others, though seldom used, are gaining importance among cooks who savor the exotic flavors of foreign foods.

More common spices, about 35 in number, include such kitchen staples as sage, cinnamon, oregano, rosemary, turmeric, and -of course- salt and pepper. Most of us don’t have room for 35 little bottles or jars, or the time to sort through them. Even when they are cleverly displayed on tiered Lazy Susans – those circular, spinning trays – it can be almost impossible for busy cooks to find a single, needed spice.

To help busy moms (and dads) get dinner on the table before the kids start chewing on the furniture, we here at Fill Your Plate have compiled a list of spices according to use. That is, what goes with chicken or fish, and what makes mouths water over that platter of steamed veggies. Moms who have the time and courage to bake deserve a medal of honor, not more advice!

Let’s start with beef. Number 2 on the list of Arizona agriculture’s top 16 commodities, prime beef has loads of flavor. Even so, it can benefit from a dash of rosemary or thyme when grilling or simmering. Don’t have either of those? Try sage, an interesting flavor for beef, and one adopted from Thanksgiving stuffing recipes. The brave might even want to try Chinese five spice, blended with water or red wine and brushed over the tops of steaks or ribs. Traditionalists, on the other hand, likely prefer minced garlic, and sometimes that is all a cut of Arizona-raised beef needs.

Second on the list of meats would be pork, slightly lower in price than beef in most locations, and with a more subtle flavor. Don’t be afraid to add a little dry mustard glaze, or rub in some fresh sage leaves. Dried fennel is for those who dare to try, though thyme is enough for most of us (and what so many of us lack!)

Last on the list of traditional meats would be chicken. Affordable, low in cholesterol, and a favorite with the younger set, chicken’s mild flavor goes well with a number of ordinary spices (thyme, sage, marjoram, even just salt and pepper), but also benefits from a few more exotic selections. Try chili powder or a basting sauce of canned chiles you made yourself from Arizona farmers’ markets produce last summer! Southwestern Arizona chiles grow to perfection under the hot sun and fine soil of the Sonoran Desert region (in and around Yuma County), and are available from July through September.

You can also drizzle a lemon-garlic-ginger sauce over rotisserie chicken or broiled breasts; the lemon and garlic are available at local farmers’ markets right now! If you show no fear, you might even get your offspring to eat chicken baked with tarragon and soy, but only a late-night adult supper (i.e., you, your SO, and a bottle of Arizona wine) will accommodate dukkah chicken.

For a very special treat, consider buying some Arizona-grown lamb. This hard-to-get protein food is high in nutrition, low in fat, and mild enough to please the fussiest eater – or stomach. Americans typically think of lamb in curry, that spicy sweet Indian dish. If you are inspired to think beyond the typical, try zaatar. Serve with a hot, fresh (from the bakery) loaf of “Eesh baladi” or any crusty flatbread.

Salt Water Fish, though probably not a staple in Arizona, because it comes from far away, is another meat option and can be found in almost any supermarket. Tilapia, a fresh water fish, are often raised here in aquaponic farms and have a pleasant, mild flavor. Both varieties of fish can be seasoned with tarragon, chervil, lemon, or cilantro, all in a lemon-butter sauce. The lemons are delightfully local.

Lastly, those all-important vegetables. From potatoes (thyme, parsley, even pesto) to parsnips (oregano, rosemary, and garlic), a pinch of spice creates an aroma that makes even ordinary veggies hard to resist. When it comes to salad, a red wine vinegar with olive oil and infused with herbs de Provence is a taste experience that may please even young taste buds.

Be creative! It’s food, the stuff of life. If your first attempt doesn’t turn out, rest assured your local farmers and ranchers will make more!

Related articles

• 5 Things You Can Do in Your Kitchen to Make Cooking Easier (fillyourplate.org)
• 9 Foods to Help You Lose Weight (fillyourplate.org)
• The Potato (fillyourplate.org)

Decades ago, in a time when eating healthy wasn’t the societal norm, my mother took a firm stand against sugar in our household. If we wanted something sweet, she would offer us an apple or an orange instead of cookies or candy. This wasn’t just a matter of personal preference; it was a carefully thought-out strategy, driven largely by her understanding of our health. Both my older brother and I suffered from allergies and asthma, and through her research, Mom discovered that reducing sugar helped alleviate our symptoms. Long before the Internet provided a treasure trove of information on the dangers of refined sugar, my mother was engrossed in books that outlined the negative impacts of excessive sugar consumption.

Fast forward to today, and sugar is pervasive. It’s hidden in everything from your morning coffee to seemingly healthy snacks like granola bars and fruit-flavored yogurts. While sugar can bring a moment of pleasure, the reality is that too much of it can take a serious toll on your health. According to the American Heart Association, the average American consumes about 17 teaspoons of added sugar daily—far exceeding their recommended limits of 6 teaspoons for women and 9 for men. Cutting back on sugar is not just about willpower; it involves understanding the important reasons behind such changes and making informed, sustainable choices.

Why Reducing Sugar Intake Is Important

The decision to cut back on sugar isn’t just about aesthetics; it plays a crucial role in overall health. Excessive sugar consumption isn’t just a contributor to weight gain—it’s like a slow leak that undermines your well-being. Overconsumption has been linked to a plethora of health conditions, including but not limited to type 2 diabetes, cardiovascular diseases, fatty liver disease, and systemic inflammation, which can disrupt emotional well-being and energy levels. According to Dr. Lisa Young, a registered dietitian and author of Finally Full, Finally Slim, “Sugar provides empty calories.” It doesn’t offer nutritional value. When you ingest too much sugar, it displaces healthier options that your body requires, contributing to inadequate nutrient intake.

The impact of sugar extends beyond physical health. It can act like a seesaw on your mental state. The quick spike in blood sugar might initially feel like a burst of energy, but that rapid increase is often followed by a crash that leaves you feeling drained and yearning for more. This ongoing cycle can put undue stress on your metabolism and increase insulin resistance. There’s also emerging evidence suggesting a correlation between high-sugar diets and a heightened risk of dental problems and cognitive decline (source). The stakes are incredibly high—reducing sugar intake isn’t just a trend; it’s a critical investment in your health.

Nutritionists are almost unanimously clear on this issue: “Cutting back on sugar isn’t about deprivation; it’s about reclaiming control over your health and energy levels,” state a panel of experts from the Academy of Nutrition and Dietetics. The focus here is not about eliminating sweetness but about rethinking the quantity and sources of sugar in your life.

How to Cut Back on Sugar: Practical Steps

If you’re prepared to reduce your sugar intake, you don’t have to go cold turkey. Here are several actionable strategies that can help you lower your sugar consumption without feeling deprived:

1. Read Labels Like a Detective

Added sugars often go incognito under various names and aliases. Terms such as high-fructose corn syrup, cane juice, or anything ending in “-ose” (such as glucose, maltose, etc.) are all signs of hidden sugars. When checking nutrition labels, aim for products with less than 5 grams of added sugar per serving. A helpful tip is to remember that ingredients are listed in descending order by weight; if sugar is near the top of the list, that’s a significant red flag.

2. Swap Sugary Drinks for Smarter Sips

Soda, sweetened iced tea, and energy drinks are notorious for their high sugar content, with some containing more than 10 teaspoons of sugar per serving. Instead of these sugar-laden beverages, opt for water infused with lemon or cucumber, unsweetened herbal tea, or sparkling water with a hint of real fruit juice. The shift may take a little time, but your taste buds will get accustomed to the new, less sugary options faster than you think.

3. Tame Your Sweet Tooth Naturally

If you’re craving something sweet, consider reaching for whole fruits like berries or apples. These natural sweets come packed with fiber, vitamins, and antioxidants—key components that refined sugars lack. A small square of dark chocolate (70% cocoa or higher) can also provide a rich, satisfying flavor without leading to a sugar overload. Reflecting my childhood norms, I often prefer a piece of fruit over a cookie as my go-to snack.

4. Cook More at Home

Many processed foods, including sauces, dressings, and even what we might consider savory snacks, often contain an unexpectedly high amount of sugar. By preparing meals from scratch, you gain full control over what goes into your food. Experiment with spices and herbs as flavorful substitutes for sugary marinades. Additionally, home-cooked meals are often more economical than their pre-packaged counterparts.

5. Retrain Your Palate Gradually

You don’t have to drastically alter your sugar habits overnight. Instead, work on gradually reducing sugar in your daily routines. Start by cutting sugar in your coffee or breakfast cereal by half for a week, then reduce it again. Studies indicate that it takes only a few weeks for your taste buds to adapt, leading to a decreased craving for sugar. You’ll find that what once seemed delightful may soon feel overwhelmingly sweet.

6. Watch the “Healthy” Traps

Be cautious of products that market themselves as healthy but pack an unintentional sugar punch. For example, granola bars, flavored yogurts, and smoothies often contain 20 grams of sugar or more per serving. A better alternative is to opt for plain Greek yogurt topped with fresh fruit. You can also consider making your own smoothies without added sweeteners, using whole fruits instead.

7. Plan for Cravings

Emotions such as stress or boredom can often trigger binge-eating behaviors, particularly related to sugar. This makes it essential to have low-sugar snacks readily available—think nuts, hard-boiled eggs, or veggie sticks with hummus. Engaging in a brisk walk or sipping a glass of water can also effectively short-circuit those sugar cravings.

The Payoff—and a Nutritionist’s Take

The advantages of cutting back on sugar can be both rapid and far-reaching. Within just a few days, you may notice a marked improvement in your energy levels and a reduction in cravings. Over weeks, you could see a decrease in your risk factors associated with chronic diseases, and your waistline may benefit, too. It’s essential to remember that the journey is not about achieving perfection; small changes can accumulate into significant achievements.

As reinforced by nutritionists from the Academy of Nutrition and Dietetics, “Cutting back on sugar isn’t about deprivation; it’s about regaining control over your health and energy levels.” Approaching this change shouldn’t feel like being punished; instead, think of it as an opportunity for empowerment.

Additional Insights and Long-Term Strategies

In addition to the strategies already mentioned, understanding the broader picture can help sustain long-term reduced sugar intake. Educating yourself further on nutrition and continuing to develop a healthy relationship with food are both crucial. Here are more tips to solidify this new habit:

Monitor Your Time Spent on Electronics

Numerous studies suggest that excessive screen time can influence eating behaviors, often leading to mindless munching on sugary snacks. By being conscious of your time spent on devices, you may find it easier to take breaks for meals or snacks. This can aid in maintaining awareness and presence during eating, again helping reduce sugar consumption.

Join a Community or Support Group

Sometimes the journey is easier with support. Whether it’s joining a local nutrition group, an online forum, or simply finding a friend with similar goals, connecting with others can provide motivation and accountability. Sharing tips, recipes, and struggles can deepen your understanding of food and empower each other to make healthier choices.

Engage in Mindfulness Practices

Mindfulness can transform your approach to eating entirely. This practice encourages you to pay full attention to the experience of eating—thinking about the flavors, textures, and sensations. It can help you recognize physical hunger versus emotional eating, making it easier to choose more nourishing options instead of reaching for sugary snacks out of habit or boredom.

Set Realistic Goals

Embarking on a journey to reduce sugar intake shouldn’t feel like climbing a mountain in one leap. Set attainable, measurable goals like reducing sugar gradually from your diet. Perhaps commit to a specific number of sugar-free days per week or track daily sugar intake until you reach a level you’re comfortable with. Be forgiving with yourself; it’s a gradual process.

Celebrate Small Wins

Take the time to appreciate your progress, no matter how small. Celebrate those victories, like choosing fruit over cookies or opting for water instead of soda. Recognizing these accomplishments can boost your confidence and reinforce your commitment to a healthier lifestyle.

Understanding the Science Behind Sugar

The body treats sugar as a quick source of energy, leading you to reach for sweets during times of physical exertion or fatigue. However, the rapid processing of sugar leads to spikes in blood glucose levels. Over time, excessive sugar intake can lead to chronic conditions like diabetes, which affects millions of people worldwide (CDC). Understanding this direct relationship between sugar and health conditions can drive home the importance of what you consume.

Conclusion: Empowering Your Health Journey

Reducing sugar intake is more than just a health recommendation; it’s a lifestyle change that empowers you. It requires a commitment to understanding how your food choices affect your health. From reading labels and cooking from scratch to retraining your palate and practicing mindfulness, these practical steps can lead you to a healthier, more vibrant life.

The journey may seem overwhelming at first, but remember that small, consistent changes can lead to significant impacts. The age-old wisdom of my mother still rings true today: by making informed choices, you take charge of your health and cultivate a better relationship with food. Not only will you improve your physical well-being, but you’ll also elevate your overall life quality, embracing a sweetness that doesn’t come from refined sugar but from living fully and healthily.

 By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

Few things in life live up to the hype. Pork back ribs are one of them. They don’t just belong on the grill—they demand it. Smoky, savory, and unapologetically satisfying, pork ribs bring a flavor and texture that outclass just about every other cut of meat at your next cookout. But what makes pork back ribs so special? Why do they deserve a spot on every grill, from backyard patios to professional smoker rigs? Let’s dive deeper.

The Flavor That Speaks for Itself

You can try to argue about brisket or rave about tri-tip, but pork back ribs bring something different to the table. When seasoned right and cooked low and slow, they offer a balance of rich meatiness and just enough fat to keep things juicy. The marbling in pork back ribs contributes to their unmistakable mouthfeel—tender, flavorful, and melt-in-your-mouth good. Every bite delivers that tender fall-off-the-bone experience that makes people pause mid-sentence and go silent. That’s flavor doing the talking.

And that flavor profile is anything but one-dimensional. Depending on your seasoning and cooking method, pork ribs can go in countless directions—sweet, spicy, tangy, smoky, or all of the above. This built-in versatility means they can cater to almost any palate, making them a crowd-pleaser even among picky eaters. Whether you’re hosting a backyard BBQ or cooking for the family, pork ribs bring everyone to the table.

Want a classic Kansas City-style sweetness with a molasses-based sauce? No problem. Looking for a bold, peppery Texas bite? Just adjust your rub and smoking wood. Even experimenting with international flavors—Korean gochujang glazes, Jamaican jerk marinades, or Japanese teriyaki reductions—works beautifully on the blank canvas that is pork back ribs.

The Art of Seasoning and Prep

Seasoning pork back ribs is an art in itself. The right dry rub can amplify the meat’s natural richness without overpowering it. Many pitmasters swear by a mix of brown sugar, paprika, garlic powder, onion powder, salt, pepper, and a dash of cayenne for that classic sweet-heat profile. Others opt for more herb-forward rubs that include thyme, rosemary, or mustard powder.

Don’t underestimate the power of a good marinade or brine either. A few hours—or overnight—can infuse the ribs with moisture and complexity. Apple cider, beer, soy sauce, vinegar, and citrus juices are popular bases that contribute brightness and depth. Just remember to pat the ribs dry before they hit the grill so you still get that signature sear.

Built for the Grill

Not all meats were made to hit the grates, but pork ribs? They thrive there. Whether you’re smoking them for six hours or giving them a solid finish over the flame, they soak up flavor like a sponge and build a bark that says, “Yeah, I’m the main event.” They’re the kind of dish that turns a regular Saturday into a neighborhood-wide event.

Their size and structure make them ideal for grilling. The bones act as a natural heat conductor, helping the meat cook evenly, while the fat renders beautifully to create that sought-after char and crust. And because pork back ribs come from the loin area, they tend to be more tender than spare ribs, making them a little more forgiving on the grill.

Even novice grillers can achieve impressive results with pork ribs, and for seasoned pitmasters, they’re a canvas for creativity. Want to wrap them in foil and slow-cook them with apple juice? Go for it. Prefer a dry heat method straight on the grill? You’ll still get that gorgeous caramelization and flavor burst.

Using different types of wood chips or chunks—hickory, mesquite, apple, cherry—can impart distinct flavor profiles that enhance your ribs. Hickory adds a classic smoky richness; fruit woods lend a subtle sweetness; and mesquite brings bold, earthy depth. Combined with your choice of spices and sauces, each batch of ribs becomes a unique masterpiece.

Versatility Meets Tradition

Pork ribs work well with every regional style of barbecue. Dry rubs work. Sticky, sweet sauces? Bring it on. Spicy vinegar-based marinades? Even better. They adapt without losing their soul. That versatility makes them the perfect centerpiece for any backyard gathering, family reunion, or solo Saturday grill session where it’s just you and your tongs.

From Memphis dry rubs to Kansas City-style sweet and smoky sauces, to Carolina vinegar-based blends and Texas bold flavors—pork back ribs play well with all of them. They’re like the jazz of the barbecue world: foundational, expressive, and open to interpretation. Each pitmaster can make ribs their own without sacrificing the core of what makes them great.

They’re also incredibly accommodating for all skill levels and cooking environments. Whether you have a high-end pellet smoker, a traditional offset smoker, a kettle grill, or a basic gas setup, you can produce top-tier ribs with just a bit of care and patience. Their flexibility makes them a go-to for beginners and a playground for seasoned pros. Check out the video below for a beginners guide to smoking ribs!

The Joy of the Spread

Ribs also pair beautifully with a wide variety of side dishes. Think classic coleslaw, baked beans, cornbread, or mac and cheese. Their bold flavor complements and elevates these traditional sides, rounding out the meal and creating a full sensory experience.

For a twist, try grilled peaches, smoked corn on the cob with chipotle butter, or a tangy pickled cucumber salad to cut through the richness. The possibilities for creating a memorable meal around pork ribs are nearly endless.

Don’t forget drinks either. A cold, crisp beer—whether it’s a light lager, a hoppy IPA, or a malty porter—pairs exceptionally well with the savory richness of pork ribs. Local red wines like Zinfandel or Shiraz can also complement the meat’s boldness. And if you’re going non-alcoholic, go for iced tea, lemonade, or even my favorite—homemade root beer.

A Cut Above the Rest

Here’s the truth: Porkback ribs don’t just fill the plate—they steal the spotlight. They don’t need much to shine, but when you give them the attention they deserve, they reward you tenfold. No gimmicks. No trends. Just quality meat, prepared with intention and enjoyed with both hands.

In the realm of barbecue, trends come and go. New cuts and techniques rise in popularity and fade just as fast. But pork back ribs endure. They are a timeless staple that hold their own on every grill and menu. And they do so with a level of humility that lets their flavor speak for itself. No flashy presentation required—just a well-seasoned slab, the right amount of smoke, and enough time to let the magic happen.

They also provide great value. Compared to premium steaks or briskets, pork back ribs are relatively affordable, allowing you to serve a crowd without breaking the bank. Yet, despite their price point, they deliver gourmet-level satisfaction. It’s rare to find something that tastes so indulgent yet remains accessible.

Ribs also appeal to our primal love of eating with our hands. There’s something deeply satisfying about pulling meat off the bone, getting your fingers a little sticky, and licking your lips between bites. It’s a full-contact food experience that connects us to the roots of cooking over open flame.

And let’s not forget the memories made around ribs. The laughter shared between bites, the friendly debates over sauce vs. rub, the pride in showing off your smoke ring—pork back ribs bring more than just flavor; they bring people together.

Pro Tips for Perfect Pork Back Ribs

1. Remove the membrane: The thin silver skin on the bone side can become chewy. Peel it off for better texture and flavor absorption.
2. Low and slow is key: Keep your grill between 225–250°F. It ensures the meat breaks down properly and stays moist.
3. Don’t over sauce: Let the ribs develop their own flavor. Add sauce toward the end to avoid burning.
4. Rest before serving: After cooking, let your ribs sit for 10–15 minutes. It helps the juices redistribute for a better bite.
5. Keep experimenting: Don’t settle for one rub or one technique. Try global spices, seasonal fruits in your glaze, or different wood combos.

The Takeaway

If your grill doesn’t see pork back ribs regularly, you’re not unlocking its full potential. These ribs aren’t a once-a-year indulgence. They’re a year-round staple, a celebration in every slab, and proof that sometimes the classics are king.

Grilling pork ribs is more than a meal; it’s an experience. It’s the anticipation of the slow cook, the aroma filling the yard, the friends and family gathering around to get the first taste. It’s a ritual that brings people together, fosters connection, and reminds us why we cook in the first place: to share, to enjoy, and to savor the good things in life.

So light the coals, prep the rub, and make some space on that grill. The ribs are ready. And so are you. Whether it’s a summer barbecue, a fall tailgate, or just another weeknight where you feel like celebrating something simple and delicious, pork back ribs will always deliver.

by Joel Carr, Arizona Farm Bureau Strategic Communications Manager

Picture this: the sun’s shining, the birds are chirping, and you’ve got that itch to tackle the beast known as “Spring Cleaning.” You’re armed with lemon-scented cleaner, ready to banish cobwebs and make your floors gleam. But then, you face the ultimate challenge: your kitchen cupboards. Who knows what ancient relics lurk in those dark, mysterious corners? Dusty cans from 2015? Spices that forgot they existed?

Fear not, brave cleaner! A tidy kitchen is the secret sauce to whipping up delicious, healthy meals without breaking the bank. Think about it: have you ever opened a cupboard only to be greeted by a chaotic mess? It’s like a horror movie waiting to unfold. Say goodbye to accidentally stockpiling salt like you’re preparing for the apocalypse while leaving poor pepper out in the cold. With our five-step plan, you’ll transform your cupboards from a chaotic mess into a culinary paradise. Let’s dive in!

Step 1: Unleash the Chaos

Channel your inner tornado and yank everything out of those cupboards. If time’s tight, tackle one cupboard at a time—unless you fancy cooking dinner surrounded by a countertop jungle. As you excavate, play matchmaker: pasta with pasta, cans with cans, baking stuff with baking stuff. It’s like organizing a cupboard party!

As you empty each cupboard, take a moment to honestly assess what you have. Are there items you forgot about or ingredients you’ve purchased multiple times? Use that time to reflect on your cooking habits. Once empty, you’ll finally see how much space you’re actually working with, allowing you to make informed decisions in the next steps.

Step 2: Scrub-a-Dub-Dub

With your cupboards bare, it’s time to get down and dirty—well, clean, actually. Wipe every nook and cranny, inside and out. A vacuum with a nozzle attachment is an excellent tool for getting those pesky crumbs and debris out of those harder-to-reach areas.

Fancy some shelf paper? Slap it on after everything’s dry for an extra layer of protection and aesthetic appeal. You want your cupboards to function well and look inviting when you open them. Oh, and those random recipes you’ve been hoarding? Toss ‘em! Fill Your Plate’s got your back with a treasure trove of online recipes (find it at Fill Your Plate). You can easily search by ingredient to keep your grocery bill low, saving both time and money.

Step 3: The Great Purge

Now comes the tricky part—deciding what to keep and what to let go. Grab some counter space for your “KEEP” pile and snag two bins for “TOSS” and “DONATE.” Now, interrogate each item like a detective:

1. Expired? Into the “TOSS” bin, it goes—case closed! Check expiration dates, and don’t feel guilty about throwing things away. If it’s expired, it’s only taking up valuable space.
2. Do you use it all the time? If you use it regularly and it plays an essential role in your cooking, “KEEP” it. These are your kitchen MVPs, and they deserve a prime spot.
3. Can you use it in the next six months? If you think you might use it but aren’t entirely sure, err on the side of caution. “KEEP” it for now; future you might thank you.
4. Holiday special that’s still good. If it’s a seasonal item, there’s no rush. “KEEP” it for the festivities. Expired before then? “DONATE” it if someone else can use it.
5. None of the above. If it’s not expired and you won’t use it, consider donating it to someone who’ll love it more.

Once the inquisition’s over, ditch the “TOSS” trash and focus on your “KEEP” treasures. It’s liberating to let go of items that no longer serve a purpose in your kitchen.

Step 4: Rebuild Your Kingdom

Now that your “KEEP” items have passed the test, it’s time to play Tetris with your cupboards. This is where the fun begins! Group like with like and slide ‘em back in. Consider your cooking habits and the frequency of use for each item. Everyday essentials like sugar, flour, and oils should be easily accessible, while seasonal items can go on the top shelf.

For those once-a-year specials, grab some bins or baskets and safely banish them to the top shelf—no more losing the pumpkin spice to the void! Labeling can enhance this system: simple labels or colored tape can inform you of what each bin contains. You’ll be finding stuff faster than you can say, “Dinner’s ready!”

Step 5: Spread the Love

Take that “DONATE” bin on a field trip to your local food shelter. Those unloved goodies will find a new home, and you’ll feel like a kitchen-cleaning superhero. It’s amazing how refreshing it can be to declutter and help those in need at the same time. Research indicates that decluttering can improve mental well-being, so consider this also a boost for your state of mind.

Feel free to check local resources such as Feeding America to find nearby locations looking for donations. Your leftover canned goods could be a lifesaver for someone struggling to put food on the table.

Maintaining Your Culinary Paradise

Now you’ve completed your spring cleaning mission, it’s vital to establish a maintenance routine to keep your kitchen in top shape. Here are some tips to ensure your cupboards stay organized:

1. Regularly Check Expiration Dates: Make it a habit to go through your pantry every few months. This way, you can toss expired items before they take up valuable space.
2. Adopt a One-In, One-Out Rule: For every new item you bring into your kitchen, consider letting go of something else. This practice helps maintain balance and prevents clutter from forming again.
3. Stay Consistent with Meal Planning: A plan can streamline your grocery shopping, preventing accidental over-buying of items lurking in your cupboards. Check out our recipe database to plan your meals for the next week! We have recipes for everything from breakfast to dessert!
4. Incorporate Storage Solutions: Consider stackable storage containers to maximize vertical space in your cupboards. An organized space will make it easier to see what you have and ensure you make use of everything.
5. Involve Everyone: If you share your kitchen, get everyone involved in the maintenance process. Establish clear rules on where items belong and ensure everyone is on the same page about organization. Having designated spaces for each person can help keep everything in order.

The Benefits of a Clean Kitchen

Cleaning and organizing your kitchen can be so much more than just aesthetics. Research suggests that keeping your kitchen tidy can lead to significant benefits, from better eating habits to increased productivity. A clean space not only encourages you to cook more but can also foster creativity in meal preparation. Cooking is often seen as a chore when the environment is cluttered and disorganized.

Aside from the practical benefits, a well-kept kitchen can reduce stress levels. When everything is in its rightful place, the mental load of planning meals diminishes. You can focus on the food, rather than whether you can find a crucial ingredient.

Additionally, social settings thrive in an organized environment. Inviting friends and family over for dinner becomes more fun and relaxed when you’re proud of your space. The aroma of a delicious meal wafting through an organized kitchen creates a welcoming ambiance that leaves a lasting impression.

Conclusion: Spring Cleaning Made Simple

So, grab your cleaning cape and conquer those cupboards! Your wallet, your taste buds, and your sanity will thank you. A kitchen out of chaos is a kitchen that inspires creativity, encourages cooking, and promotes community. As you embark on your spring cleaning journey, remember that transforming a space takes time and dedication, but it’s worth the effort.

As you enjoy your newly organized kitchen, let it motivate you to explore new recipes or learn cooking techniques you’ve been curious about. Celebrate your success and relish in the freedom of having a functional culinary paradise.

Happy spring cleaning, you organizational rockstar! Embrace the feeling of accomplishment that follows a job well done, knowing that you’ve taken care of your kitchen and made strides toward a more mindful lifestyle. One clean cupboard at a time, you’re creating a better environment for yourself and those you love. “Dinner’s ready!”

 By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

When it comes to culinary diversity in Arizona, one ingredient stands out as a versatile and delicious MVP: Arizona pork meat. Whether you’re a seasoned chef or a home cook looking to whip up something special, pork offers an unbeatable combination of ease, adaptability, and downright mouthwatering flavor. In this exploration, we will delve deeply into the various aspects of Arizona pork, from its production and nutritional benefits to delightful recipes that embrace its rich taste.

A Brief History of Arizona Pork Production

Arizona’s connection to pork farming is an interesting one that reflects the state’s agricultural evolution. The heart of the Arizona pork industry lies in a major commercial pork farm located up north, complemented by several direct-market pork farms and a plethora of small farms designed primarily to raise pigs for 4-H and FFA (Future Farmers of America) kids. According to the USDA, the gross cash receipts value of Arizona’s pork industry can range anywhere from $45 million to $65 million annually. This significant contribution to the local economy highlights the importance of pork farming in Arizona’s agricultural landscape.

Hog inventories in Arizona have displayed fluctuations over the years, increasing from 145,000 in 1997 to a peak of 180,000 in 2011 before experiencing a decline to approximately 109,000 by December 2023, as reported by the National Pork Producers Council. These statistics not only depict the dynamics of meat production in the state but also showcase how markets adapt to consumer demand and agricultural practices.

The Nutritional Benefits of Arizona Pork

Beyond its scrumptious flavor, Arizona pork is packed with essential nutrients, making it a worthwhile addition to a balanced diet. It provides an excellent source of high-quality protein, which is crucial for muscle building and repair. A 3-ounce serving of pork can deliver around 22 grams of protein, making it a fantastic option for those looking to increase their protein intake without consuming excessive fat.

Pork is also loaded with B vitamins, particularly B6 and B12, which play vital roles in energy metabolism and the maintenance of healthy brain function. Moreover, it contains important minerals such as zinc, selenium, and phosphorus. Zinc is pivotal for immune function, while selenium acts as an antioxidant that can help protect the body from oxidative stress.

With lean cuts available, such as pork tenderloin and loin chops, home cooks can enjoy a flavorful meal without the extra fat. Choosing and preparing these cuts can significantly enhance a meal’s health benefits while still delivering on taste.

A Cut Above: Why Arizona Pork Shines

Pork’s magic lies in its ability to transform with minimal effort. Arizona’s chefs and home cooks alike adore how it effortlessly adapts to a wide array of cooking styles and cuisines. Raised with care on local farms, Arizona pork brings a fresh, high-quality taste to the table, elevating any dish. It proves to be tender enough for slow-cooked masterpieces while being hearty enough to hold its own in quick weeknight meals. This versatility means your family can enjoy a new pork-inspired creation every night without ever getting bored.

Pork easily takes on the flavors of a variety of marinades and seasonings. Its natural sweetness complements a plethora of spices and herbs. Chefs in Arizona often employ local ingredients like Arizona citrus to create flavorful marinades, enhancing the inherent taste of the meat. The state’s unique climate and diverse agriculture provide an endless supply of creative culinary opportunities.

Understanding the Various Cuts of Pork

To fully appreciate Arizona pork, it’s beneficial to understand the various cuts available and how each can be best prepared. Some of the most popular pork cuts include:

• Pork Loin: A lean cut that’s versatile and perfect for roasting or grilling.
• Pork Shoulder: Ideal for slow cooking, this cut yields tender, flavorful meat that’s perfect for pulled pork.
• Pork Chops: These can be grilled or pan-fried and make for a quick weeknight meal.
• Bacon and Ham: Cured and smoked, these cuts add an extra layer of flavor to many dishes.

Each cut has its unique characteristics that lend themselves well to different cooking methods, ensuring that every home cook can find a suitable option for their needs.

Feast-Worthy Favorites

Imagine the mouthwatering aroma that fills the air as you prepare a pile of juicy pulled pork slow-cooked to perfection with a tangy Arizona-style BBQ sauce, piled high on a soft bun. Or perhaps you’re craving something with a Southwestern twist—pork tacos bursting with spices, topped with fresh salsa and a squeeze of lime. From roasts to chops, stir-fries to stews, pork’s got you covered. It’s the kind of ingredient that turns a simple meal into a celebration, making it a staple for gatherings and weeknight dinners alike.

Creative Pork Recipes to Try

To inspire your culinary journey with Arizona pork, here are a few recipes you can try at home:

1. America’s Favorite Pork Chops

Ingredients:

• 4 Loin Pork Chops
• 3/4 cups italian dressing
• 1 tps Worecestershire sauce

Instructions:

Place all ingredients in a self-sealing bag; seal the bag and place it in the refrigerator for at least 20 minutes (or as long as overnight). Remove chops from the bag, discarding the marinade. Grill over a medium-hot fire, turning once, until just done, about 8 to 11 minutes total cooking time, or until the internal temperature on a thermometer reads 160°F.

This dish is perfect for a casual dinners at home.

2. Quick Pork Fajitas

Ingredients:

• 1 pork tenderloin, about a pound, thinly sliced
• 1 2-3 tbsp fajita seasoning or marinade
• 1/2 onion, sliced
• 1/2 green pepper, sliced
• 4-6 flour tortillas, warmed

Instructions:

In a shallow bowl, toss pork pieces with fajita seasoning. In large non-stick skillet over medium-high heat, stir fry pork pieces with onion and green pepper until all is just tender. Wrap portions in flour tortillas with salsa. Serve with Black Beans & Rice *Note-placing pork tenderloin in freezer for about 20 minutes makes slicing easier.

These fajitas are easy to make and are always a crowd-pleaser, showcasing the flavors of Arizona’s rich culinary tradition.

3. Peppered Pork Tenderloin

Ingredients:

• 1 Pork tenderloin, about one pound
• 2 tsp lemon pepper
• 1/2 tsp cayenne pepper or pepper blend seasoning

Instructions:

Rub tenderloin all over with combined peppers; place in shallow roasting pan and roast in 425°F. oven for 15-20 minutes, until internal temperature (measured with a meat thermometer) reads 155°-160°F. Let roast rest for 5 minutes before slicing to serve. Serve with: Small Pasta with Parmesan Cheese Green Salad French bread.

This recipe offers a quick, healthy option for busy weeknight meals.

Why Pork Owns the Flavor Profile

What sets pork apart in the flavor game? It’s all about balance and boldness. Pork possesses a natural sweetness that pairs beautifully with smoky, spicy, or savory seasonings. Think chipotle rubs, mesquite smoke, or a citrusy marinade inspired by Arizona’s desert vibes. Unlike leaner meats that can dry out or need heavy doctoring, pork’s subtle marbling keeps it juicy and succulent, soaking up every ounce of flavor you throw its way. It’s a canvas for creativity, whether you’re channeling traditional recipes or experimenting with fusion flair.

The Role of Seasoning in Enhancing Pork Flavor

Seasoning plays a pivotal role in maximizing the flavor of your pork dishes. Popular combinations include:

• Mesquite seasoning for an authentic Southwestern barbecue flair.
• Citrus marinades utilizing Arizona oranges or lemons to provide brightness and acidity.
• Herb blends like sage and thyme, which complement the earthy flavors of pork beautifully.

Experimenting with various rubs and marinades can elevate even the simplest pork dish and turn it into a culinary triumph.

Bringing It Home: The Importance of Local Sourcing

Arizona pork isn’t just a meal—it’s an experience that connects diners to their local agricultural roots. Many local farms prioritize sustainable practices, ensuring animal welfare while producing high-quality meat. By choosing locally sourced pork, consumers can support local economies and enjoy fresher products.

For those who are interested, purchasing directly from farmers through farmers’ markets or community-supported agriculture (CSA) programs allows you to engage with the producers and learn more about pork farming in Arizona. Understanding where your food comes from can enhance your appreciation for the flavors on your plate.

Cooking Tips to Enhance Your Pork Dishes

To maximize your culinary experience, consider the following tips when cooking with Arizona pork:

• Don’t skip the sear: For cuts like pork chops, a quick sear before finishing in the oven helps maintain moisture and introduces a wonderful depth of flavor.
• Let it rest: Allowing cooked pork to rest before slicing retains juices and ensures a moist final product.
• Use a meat thermometer: To avoid overcooking, invest in a meat thermometer. Pork should be cooked to an internal temperature of 145°F for optimal flavor and safety.

Celebrating Pork in Arizona’s Culinary Scene

Local events often celebrate the flavors of Arizona pork, bringing together chefs, farmers, and enthusiasts. Events like the Arizona State Fair feature pork-related competitions and tastings, while food festivals highlight local chefs reinventing traditional recipes. Attending such events can deepen your appreciation for Arizona’s pork industry and inspire you to incorporate local flavors into your cooking.

With its unbeatable flavor profile and endless possibilities, it’s no wonder Arizona’s cooks can’t get enough. Grab some pork, fire up the grill or stove, and let your culinary imagination run wild—your taste buds will thank you.

In conclusion, the story of Arizona pork is not just about its delicious flavor; it reflects the rich agricultural heritage of the state, the nutritional benefits, and the creativity of cooks who embrace this versatile ingredient. Whether you’re enjoying a casual meal at home or hosting a larger gathering, Arizona pork is sure to deliver satisfaction and enjoyment. Embrace this culinary star, and let it shine in your kitchen!

 By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

We’ve all heard the phrase “Never judge a book by its cover.” This adage holds true beyond literature; it also applies to food selections. In an age where health consciousness is on the rise, many products are marketed as healthy. However, their packaging and marketing can be deceiving. In many cases, a seemingly wholesome label conceals unhealthy ingredients. According to registered dietitian Courtney Smith, the true nutritional value of many so-called health foods is often obscured by strategic marketing. Therefore, it’s crucial to delve deeper than the surface to understand what is actually in our food.

The Importance of Nutrition Labels

To make informed dietary choices, it’s important to examine not just the front of the package but also the nutrition and ingredient labels. These details reveal crucial information about added sugars, unhealthy fats, and artificial ingredients that can mislead consumers. For instance, products may boast phrases like “low-fat” or “sugar-free,” yet they often compensate for lost flavor and texture in unhealthy ways. Learning how to read and interpret these labels can empower consumers to make better dietary choices, ensuring they are truly consuming what they believe to be healthy.

Common Misleading Health Foods

While many foods are aiming for a health-conscious image, several popular items fall short of their promises. Here are some common health foods that are not as beneficial as they seem.

1. Granola

Granola has long been celebrated as a wholesome cereal alternative, often marketed as a heart-healthy choice. However, it is commonly laden with sugars, artificial sweeteners, and unhealthy fats. Many commercial granolas use a significant amount of added sugars to create clumps, which so many people enjoy. A serving of granola can contain as much sugar as candy. Additionally, it can be easy to overconsume, leading to extra calories that can derail intentions for a healthy diet. To be healthier, consider making homemade granola, using whole ingredients and keeping added sugars to a minimum.

For more insights on homemade granola recipes and their health benefits, you can visit Whole Foods Market.

2. Granola Bars

Granola bars are often positioned as a convenient snack option for health-conscious consumers. Yet, many varieties in grocery stores contain more sugar, syrups, and preservatives than nutritious ingredients. Ingredients like chocolate chips and caramel are often included to enhance flavor, making them more akin to candy bars than health foods. When selecting granola bars, it’s essential to scrutinize the ingredient list for whole grains, natural sweeteners, and minimal additives.

For an example of a healthier granola bar recipe, check out EatingWell.

3. Trail Mix

The intent behind trail mix is commendable—it’s designed to provide a quick and nutritious energy boost during hiking and other physical activities. However, many commercially available trail mixes are filled with sweetened nuts, dried fruits, and candy pieces that significantly increase calorie and sugar content. A handful of trail mix can easily pack more calories than a packaged snack, making it a less healthy choice if you’re not careful about portion sizes and the specific ingredients included.

For a healthier approach, try making your own trail mix with raw nuts, seeds, and unsweetened dried fruits. Explore some recipes at The Kitchn.

4. Reduced-Fat Peanut Butter

Peanut butter is a beloved and nutritious source of protein and healthy fats. However, many people opt for reduced-fat versions without realizing that these alternatives often replace healthy fats with sugars and other fillers. The heart-healthy fats found in traditional peanut butter can actually aid in weight management and nutrient absorption. By choosing natural peanut butter made with just peanuts (and possibly a bit of salt), you can enjoy the full benefits of this nutritious spread without unnecessary additives.

For more information on the health benefits of peanut butter, visit Healthline.

5. Vitamin Boosting or Fat Burning Energy Drinks

Energy drinks are often marketed as miracle beverages that can enhance performance and aid weight loss. However, the advertised benefits are typically overstated. Fat-burning claims are largely unfounded; there’s no magic ingredient that causes the body to lose weight without a healthy diet and exercise. Additionally, many of these drinks are high in caffeine, sugar, and other artificial ingredients that can cause more harm than good. When seeking ways to boost energy levels, consider natural alternatives like hydration, balanced meals, or herbal teas instead.

You can read about the truth behind energy drinks at Harvard Health Publishing.

6. Vegetable Chips

Vegetable chips have gained popularity as a healthier alternative to traditional potato chips. However, many commercial vegetable chips are often fried or processed, stripping away their nutritional benefits. Additionally, they may be seasoned with high levels of salt and artificial flavorings, which can increase calorie content significantly. While these snacks may provide some vitamins, their processing can lead to a loss of fiber and essential nutrients. For a healthier option, consider making your own vegetable chips at home using an air fryer or oven, and flavoring them with natural herbs and spices instead of excess salt.

For recipes on homemade vegetable chips, check out the Minimalist Baker.

7. Flavored Yogurt

Flavored yogurts often entice consumers with their sweet taste and appealing packaging. However, many contain high amounts of added sugars and artificial sweeteners that can negate the health benefits associated with plain yogurt. Even yogurts labeled as “low-fat” can still be packed with sugar, making them less healthy than their plain counterparts. When choosing yogurt, it’s better to opt for plain, unsweetened varieties and add fresh fruit or a drizzle of honey for natural sweetness.

For tips on making your own flavored yogurt at home, visit the Homesteading Family.

8. Dried Fruit

Dried fruit is often perceived as a wholesome snack option, packed with vitamins and minerals. However, many commercially available dried fruits can be misleading. During the drying process, the natural sugars in the fruit become concentrated, which means a small serving can pack a significant amount of sugar and calories. Additionally, some brands add extra sugars, preservatives, and flavorings to enhance taste and shelf life, further diminishing the health benefits.

For a healthier alternative, consider opting for unsweetened dried fruits, or better yet, enjoy fresh fruits to take full advantage of their fiber content and hydration. If you’re looking to incorporate dried fruit into your diet without the added sugars, you might also think about drying your own fruits at home.

Check out this tutorial for tips on making homemade dried fruit.

Understanding Nutrition Labels

Understanding how to read nutrition labels is essential for identifying misleading health foods. Here are some key components to consider when analyzing a nutrition label:

Serving Size

Serving size is a pivotal factor that can mislead consumers. Often, packages will list a small serving size that may not reflect how much an average person actually consumes. Be mindful of the serving size to accurately assess calorie and nutrient content.

Total Sugars vs. Added Sugars

Total sugars include both natural sugars (like those in fruit) and added sugars (like those in processed foods). Reading the breakdown can help you decide if a product is genuinely healthy. Aim to minimize added sugars, as they are linked with numerous health issues.

Saturated and Trans Fats

Trans fats are unhealthy fats found in many processed foods and should be avoided altogether. Pay attention to the amount of saturated fats as well. Opt for foods with healthy sources of fats, such as avocados, nuts, and olive oil.

Fiber Content

A higher fiber content is usually a good indicator of a healthier food choice. Fiber aids digestion, helps maintain a healthy weight, and reduces the risk of chronic diseases.

Ingredients List

The ingredients list can tell you much about a product’s healthfulness. Ideally, choose foods where the first few ingredients are whole, recognizable foods. Ingredients listed near the end often constitute less of the product.

Conclusion

Navigating the world of health foods can be challenging, especially when marketing obscures what is truly healthy. As consumers, it’s our responsibility to educate ourselves about what goes into the products we eat. By becoming savvy label readers and questioning the narratives built around certain foods, we can make more informed choices.

When faced with dietary decisions, consider whole foods such as fruits, vegetables, whole grains, and lean proteins. These options not only provide essential nutrients but also support overall health and well-being. Remember, never judge a food by its packaging alone; always dig deeper to uncover the truth about what you’re putting into your body.

For more guidance on deciphering nutrition labels and making healthier choices, take a look at the resource-rich site ChooseMyPlate.gov, which offers a plethora of information on balanced eating and meal planning.

By keeping these insights in mind, you can prioritize your health and wellbeing, ensuring that the foods you consume truly live up to their claims. Be vigilant, be informed, and you will find the path to a healthier lifestyle clearer and much more achievable.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Arizona is a remarkable state, not just for its stunning landscapes and diverse climate, but also for its vibrant agricultural output. Known for its national and state parks, such as the Grand Canyon—which is recognized as one of the Seven Wonders of the World—Arizona offers a plethora of breathtaking destinations. However, my personal favorite aspect of this state is its ability to produce a wide variety of agricultural products thanks to its unique growing conditions.

The Richness of Arizona Agriculture

Arizona’s agricultural scene is as diverse as its geography. With over 300 days of sunshine each year, the state benefits from a warm climate that allows for the cultivation of an array of fruits, vegetables, and grains. This includes everything from citrus fruits like oranges and lemons to vegetables such as leafy greens, onions, and peppers.

Local farmers also produce nuts, herbs, and legumes, making Arizona a vital contributor to the regional and national food supply. The state is particularly well-known for its production of lettuce, accounting for a significant portion of the lettuce consumed in the United States. Notably, Arizona farmers cultivate crops such as olive oil, which is essential for a staple of the Mediterranean diet.

The Mediterranean Diet Overview

The Mediterranean diet is celebrated globally for its health benefits. Unlike fad diets that focus on short-term weight loss, the Mediterranean diet emphasizes long-term health by promoting a balanced and sustainable way of eating. The focus is on whole foods, including fresh fruits and vegetables, whole grains, healthy fats, lean proteins, and a moderate intake of dairy, primarily from sources like yogurt and cheese.

The heart of the Mediterranean diet involves consuming:

• Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants.
• Whole Grains: Such as whole wheat bread, brown rice, and quinoa, which provide fiber and essential nutrients.
• Healthy Fats: Olive oil is a primary source, along with nuts and seeds, which help to maintain heart health.
• Lean Proteins: Fish and poultry are preferred over red meats, offering a cleaner source of protein.
• Dairy: Mainly in the form of yogurt and cheese, which provide calcium and probiotics.
• Herbs and Spices: Used in place of salt for flavor, contributing additional health benefits.

Hydration is also an integral part of the Mediterranean lifestyle, with a focus on drinking water and enjoying moderate amounts of red wine.

Health Benefits of the Mediterranean Diet

Recent studies have repeatedly shown the myriad of health benefits associated with the Mediterranean diet. For instance, a study published in the New England Journal of Medicine found that individuals adhering to the Mediterranean diet had a significantly lower risk of cardiovascular disease, which continues to be a leading cause of mortality worldwide.

Hypertension and Heart Health

One remarkable finding from recent research is the connection between adherence to the Mediterranean diet and a reduced risk of hypertension (high blood pressure). Hypertension is often viewed as a precursor to more severe health issues, including heart disease and stroke. A recent study indicated that for every point increase on the adherence scale to the Mediterranean diet, there was a corresponding 7% decrease in the risk of developing hypertension. This emphasizes how powerful dietary choices can be in the management and prevention of chronic conditions.

In addition to hypertension, other regions of research point toward reduced incidences of type 2 diabetes, certain cancers, and obesity among those who closely follow a Mediterranean-style eating plan. The rich array of antioxidants and anti-inflammatory foods found in this diet may contribute to these protective effects, making it a comprehensive lifestyle approach rather than just a diet.

Cognitive Function and Aging

Another fascinating aspect of the Mediterranean diet is its potential for enhancing cognitive function and reducing the risk of cognitive decline as we age. Research has suggested that a diet rich in healthy fats and antioxidants may help lower the risk of Alzheimer’s disease and other forms of dementia. The Mediterranean diet, renowned for its inclusion of fish, olive oil, and a variety of fruits and vegetables, is thought to promote brain health through its anti-inflammatory properties and ability to improve blood flow to the brain.

Embracing Local Agriculture to Support the Mediterranean Diet

One of the best parts about adopting the Mediterranean diet is the ease of access to ingredients, especially when living in a state like Arizona that actively supports various agricultural practices. Arizona actually produces all of the foods to support the Mediterranean diet! Farmers’ markets, local grocery stores, and community-supported agriculture (CSA) programs are excellent resources for obtaining fresh, locally produced foods to fuel your Mediterranean journey.

For instance, Arizona is home to numerous farmers’ markets, where you can find fresh produce, herbs, and other ingredients perfect for a Mediterranean meal. Shopping at these markets not only supports local farmers but also ensures that you are getting the freshest ingredients possible. Moreover, many Arizona farmers are committed to sustainable practices, which can further enhance the quality of the food you consume.

Exploring Seasonal Produce

One of the cornerstones of the Mediterranean diet is eating seasonally. Seasonal produce is not only more flavorful; it also tends to be more nutrient-dense. In Arizona, you can enjoy a wide array of seasonal fruits and vegetables throughout the year. For example, during the winter months, enjoy fresh citrus fruits like oranges, grapefruits, and lemons. Spring brings about a bounty of leafy greens, lettuce, and asparagus, while summer is perfect for tomatoes, zucchini, and peppers.

In the fall, you can savor the richness of winter squash, sweet potatoes, and pomegranates. By focusing on what’s in season, the Mediterranean diet becomes even more sustainable, as it reduces the carbon footprint associated with food transportation and storage.

Cooking Mediterranean Style

Cooking Mediterranean-style meals can be both simple and enjoyable. Utilize fresh ingredients and focus on preparation methods that enhance flavors without compromising health. Olive oil should be your primary cooking fat, and herbs and spices can be used liberally to add flavor without increasing sodium levels.

Meal Ideas and Snacks

1. Breakfast: Start your day with Greek yogurt, drizzled with honey, topped with seasonal fruits and a sprinkle of nuts. This combination provides protein, healthy fats, and natural sweetness.
2. Lunch: Enjoy a quinoa salad with cucumbers, tomatoes, feta cheese, olives, and a drizzle of olive oil and lemon juice. This meal is filling, refreshing, and packed with nutrients.
3. Dinner: Grill a piece of salmon, seasoned with lemon and dill, and serve it alongside roasted vegetables and brown rice. This meal is heart-healthy and full of flavor.
4. Snacks: For a healthy snack, consider hummus with fresh vegetable sticks or whole-grain pita chips, olives, or a handful of nuts.

Resources for a Mediterranean Diet

For those looking to dive deeper into the Mediterranean diet, several resources are available. The Fill Your Plate blog, for example, features a wealth of information on healthy eating, recipes, and tips for incorporating more Arizona-produced foods into your diet. Blogs like these often spotlight local farmers and provide information about where to source the freshest, healthiest ingredients.

Additionally, cookbooks focused on Mediterranean cuisine can offer inspiration and guidance. Look for titles that emphasize seasonal and local produce, enhancing your ability to connect with Arizona agriculture fully.

Conclusion

In conclusion, embracing the Mediterranean diet offers not just a path to better health but also a way to celebrate the incredible agricultural bounty of Arizona. By utilizing the diverse array of local produce and whole foods, you can create satisfying and healthful meals that nourish your body and delight your taste buds.

The benefits of the Mediterranean diet are clear, with research illustrating its power in promoting cardiovascular health, reducing the risk of chronic diseases, and potentially enhancing cognitive function as we age. Arizona’s farmers play a vital role in this journey by providing high-quality, fresh ingredients that are crucial to the Mediterranean lifestyle.

So why not start your Mediterranean diet journey today? Explore your local farmers’ markets, experiment with seasonal ingredients, and savor the deliciousness that comes from a diet rich in whole foods. Together, we can cultivate a healthier future, one plate at a time.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Growing up, many of us heard the same mantra: “Eat your vegetables!” Whether it was from parents, grandparents, or even beloved cartoons, the idea that vegetables are essential for health took root early. The truth is, vegetables are vital components of a balanced diet, loaded with essential vitamins, minerals, and antioxidants. These nutrients play a key role in promoting overall health, enhancing immunity, and reducing the risk of chronic diseases.

The Importance of Vegetables in Our Diet

Various studies have shown the connection between vegetable consumption and lower rates of conditions such as heart disease, high blood pressure, and some cancers. According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 adults eats the recommended amount of fruits and vegetables. This highlights a significant gap in our dietary habits that needs addressing.

Nutritional Powerhouses

Vegetables come in countless varieties, each with unique benefits. Leafy greens like spinach and kale are high in iron and calcium, while cruciferous vegetables such as broccoli and Brussels sprouts contain compounds linked to cancer protection. Colorful vegetables, such as bell peppers and carrots, are packed with antioxidants and vitamins that can improve skin health and boost immunity.

The Harvard T.H. Chan School of Public Health emphasizes the importance of a variety of vegetables in our diet, as different colors often indicate different nutrients and health benefits. For instance, the bright orange color of carrots signals high levels of beta-carotene, which converts to vitamin A in the body, crucial for eye health.

Cooking Methods Matter

While it is clear that eating vegetables is essential, how we prepare them can dramatically affect their nutrient content. Cooking methods can enhance or destroy vital components in vegetables. Two common cooking methods are steaming and boiling, each with distinct impacts on the nutritional profile of the vegetables.

Steaming Vegetables

Steaming involves cooking vegetables in a steam basket above boiling water, allowing them to cook without direct contact with the water. This method is highly regarded for many reasons. According to registered dietitian Jillian Kubala, steaming is the preferred method for preserving nutrients. Steamed vegetables retain their color and texture, and the heating method minimizes the leaching of water-soluble vitamins such as vitamin C and various B vitamins.

Boiling Vegetables

In contrast, boiling completely submerges vegetables in water, which can lead to significant nutrient loss, especially of those valuable water-soluble vitamins. Research from The University of Maine indicates that boiling can reduce vitamin C levels by 30% to 50%, depending on the cooking time. The longer you boil the vegetables, the more nutrients seep into the water, resulting in a softer product but one that is nutritionally inferior.

Nutrient Retention is Key

Nutrient retention is crucial for maximizing the health benefits of vegetables. When we opt to steam instead of boil, we ensure that the majority of vitamins and minerals remain in the food we consume. High heat can also destroy phytonutrients—compounds that have various benefits, including anti-inflammatory and antioxidant effects.

Using the right cooking methods preserves not only the nutrients but also the flavor and visual appeal of vegetables, encouraging us to consume more. When vegetables look vibrant and taste great, we are more likely to include them in our overall diet.

Cooking Tips for Maximum Flavor and Nutrients

To further enhance the health benefits and enjoyment of vegetables, consider the following cooking tips:

1. Season With Fresh Herbs and Spices: Adding fresh herbs, spices, or citrus juice can enhance flavor without the need for extra salt. Herbs such as basil, cilantro, and parsley not only add taste but also come with their own health benefits.
2. Incorporate Healthy Fats: Pairing vegetables with healthy fats, like olive oil or avocado, can make certain nutrients more bioavailable. For example, studies from the American Journal of Clinical Nutrition suggest that adding a fat source can enhance the absorption of fat-soluble vitamins (A, D, E, and K) and phytonutrients.
3. Pair With Protein: Combining vegetables with a good protein source can create a balanced meal. Options such as grilled chicken, tofu, or legumes not only provide essential amino acids but also improve the overall nutrient intake of your meal.
4. Choose Frozen Vegetables: Frozen vegetables can be just as nutritious as fresh ones and often have the advantage of being frozen at peak ripeness, preserving their nutrients. According to the United States Department of Agriculture (USDA), there is little difference in nutritional values between frozen and fresh vegetables, making them a convenient and healthy option.
5. Support Local Agriculture: One of my favorite tips is to buy fresh, local vegetables whenever possible. In Arizona, local farmers offer a variety of in-season options that can add flavor and nutrition to our meals. Visiting local farmers’ markets not only supports the local economy but often provides access to organic and fresher produce.

Conclusion: Enjoy Your Vegetables

Ultimately, cooking vegetables is an art and science that influences not only the taste but also the nutritional value of our food. While steaming is the preferred method for preserving nutrients, it’s essential to explore various cooking techniques and find what works best for your taste and lifestyle.

So, the next time you’re preparing a meal, remember to reach for the steamer instead of the pot. Enjoy your vegetables in myriad ways, whether it’s in a fresh salad, a stir-fry, or a veggie-packed soup. By being mindful of how you cook your vegetables, you are making a significant investment in your health that pays off in energy levels, vitality, and longevity.

Make vegetables a star in your kitchen, and don’t shy away from trying new preparing methods. The world of vegetables is vast, and each variety offers unique flavors and nutritional benefits. Treat your body well by cooking your vegetables thoughtfully, and reap the abundant benefits they provide!

Additional Resources

• Eating Vegetables: A Key to Health – Centers for Disease Control and Prevention
• The Nutritional Value of Vegetables – Harvard T.H. Chan School of Public Health
• Steaming vs. Boiling – Healthline
• Nutrition and Cooking Methods – The University of Maine
• Frozen Vegetables Nutritional Facts – USDA Food and Nutrition Service

By following these tips and incorporating a wide variety of vegetables into your diet, you’ll not only enjoy delicious meals but also significantly enhance your health! Check out the Fill Your Plate recipe database for great vegetable recipes the whole family will enjoy!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When it comes to managing your household budget, groceries can take a sizable chunk out of your finances. However, by implementing some strategic shopping tips and paying more attention to what you buy, you can slice off as much as $100 or more from your overall food costs each month. Saving at the supermarket is essential; after all, we all need to eat! Let’s dive into the art of saving money at the grocery store. Whether you’re budgeting for a family or just trying to stretch your dollar, we’ve got you covered with practical tips and tricks.

1. Plan Your Meals

One of the most effective strategies to save on groceries is to create a weekly meal plan. Focus on what you already have in your pantry and freezer, as well as what’s on sale at your local grocery store. Having a plan reduces the likelihood of impulse buying and encourages you to utilize items you already have on hand.

Interestingly, the average person typically eats about eight different dinner-time meals and even less variety for lunch and breakfast. Crafting a meal plan based on those staples can streamline your shopping, making it easier to stick to what you need rather than wandering the aisles aimlessly.

Additionally, consider shopping the perimeter of the store where essential staples like dairy products, eggs, proteins, fruits, and vegetables are usually located. This method not only focuses your purchases on fresh, nutritious foods but also helps you avoid paying for unnecessary processing on items that are not essential for your nutritional needs.

2. Use a Shopping List

Stick to a shopping list to minimize unnecessary purchases. Writing down what you need—either using apps or traditional pen and paper—can help you stay focused and avoid those tempting impulse buys that can add up quickly. Studies have shown that shoppers who use lists tend to spend less money overall, as they are less likely to stray from their intended purchases.

3. Shop Seasonally and Locally

Buying seasonal and local produce is another smart way to save money. Seasonal fruits and vegetables are not only cheaper but also fresher and tastier. For instance, if you’re shopping in Arizona, local dairy products are often marked with “04” on the top of the milk carton, indicating they were processed locally and are fresh. Farm-to-table products take less time to arrive at the store, which usually translates to better quality.

Additionally, purchasing local products helps support your community’s economy by directing your spending towards local farmers and businesses. Resources like the USDA Seasonal Produce Guide can help you understand what’s in season and available for purchase in your region.

4. Go for Store Brands

Don’t overlook store brands when shopping. These products are often significantly cheaper than name brands and can be just as high in quality. In many cases, store brands are produced by the same manufacturers as their name-brand counterparts but are sold at a lower price due to reduced marketing expenses. Checking the ingredients list can help you compare the quality and make informed decisions.

5. Bulk Buying for Non-Perishables

Items such as rice, pasta, canned goods, and spices can often be purchased in bulk for considerable savings. However, this tactic only works well if you have enough storage space and will use these items before their expiration dates. If you find bulk bargains on items that can be frozen—like meats and certain vegetables—this can extend your budget substantially.

Be cautious, however, not to overbuy. There’s no savings if you’re ending up throwing food away. Consider purchasing a mix of bulk items and smaller packages depending on your household’s needs.

6. Price Comparison and Coupons

Using apps or websites to compare prices across different stores can lead to notable savings. Many shoppers have turned to digital coupons or cashback apps that track discounts and offers available at various retailers. Don’t forget the old-fashioned method of checking weekly circulars; many people still plan their meals around which store items are on sale.

Also, make it a habit to shop both high and low on the shelves. Many of the best deals are often placed at eye level and can be overlooked if you’re not paying attention.

7. Shop at Discount Stores

Stores like Sam’s Club and Costco can offer lower prices on groceries than traditional supermarkets. Membership fees to these stores can often pay for themselves in savings on bulk purchases. Don’t neglect local farmers’ markets, which can provide fresh produce at lower prices than grocery stores, especially if you’re savvy about timing.

Buying near closing time can yield fantastic deals as farmers often reduce prices to avoid taking their produce back home.

8. Avoid Pre-Packaged and Processed Foods

Pre-packaged and processed foods typically carry higher price tags and have lower nutritional value. Buying individual ingredients and cooking meals from scratch can save you money while also providing healthier options for your family. Furthermore, always evaluate the nutritional value of the items you decide to purchase.

While convenient, many pre-packaged foods are often favorites for kids but can be packed with excessive sugar and lack the necessary nutrients. Consider making homemade meals based on your meal plan, which is often healthier and more satisfying.

9. Loyalty Programs

Almost all supermarkets have loyalty programs that offer discounts, cashback, or special deals. Signing up for these can lead to quick savings on your grocery bill. It can also be beneficial to mix up the grocery stores you visit based on the discounts being offered that week.

10. Freeze and Preserve

If you discover good deals on items that can be frozen, such as meats or certain fruits and vegetables, seize the opportunity to buy in bulk. Properly freezing items can extend their shelf life and save you money in the long run. This strategy can also apply to cooking large batches of meals and freezing individual portions for future use.

A practical example to consider is evaluating the difference in cost between buying a pre-cut chicken versus a whole chicken. A whole chicken is typically more economical and can be cut into various parts at home. If this isn’t a skill you possess, you might want to consider learning from a friend who cuts their own meats and can share tips.

11. Grow Your Own

Growing your own herbs and vegetables is a rewarding way to save money in the long run. While this requires time and commitment, many home gardeners appreciate the personal value of cultivating their own food.

If space is a constraint, even a small herb garden on a windowsill can significantly reduce your spending on fresh herbs. Before diving in, consider your gardening skills; if you lack a green thumb, it’s perfectly okay to skip this option and find alternatives.

12. Check Unit Prices

The price tag isn’t always a reliable indicator of value—sometimes, larger packages aren’t cheaper when you compare the price per ounce or gram. Always check the unit price prominently marked on the shelf beneath the main price tag. This detail can help you make the best purchasing decisions.

13. Avoid Shopping on an Empty Stomach

Shopping while hungry can lead to unplanned purchases of items that are not on your list. When you’re hungry, it’s easy to indulge in impulse buys of expenses higher on less healthy options. Moreover, many stores know this tactic and often place staples like milk at the back of the store to draw you further in.

14. Use Cashback and Reward Apps

With the rise of digital technology, there are numerous apps now available that allow you to earn cashback or rewards for shopping. These are known as cashback apps and can provide additional savings on your grocery bills. Apps such as Ibotta or Rakuten often feature special deals at grocery stores that can supplement your normal savings.

15. Plan Around Sales and Discounts

In addition to checking weekly circulars, consider building your meal plan around the sales and discounts offered at local supermarkets. By planning meals that incorporate discounted items, you’ll not only save more but also have an exciting variety of meals throughout the week.

16. Educate Yourself About Pricing Trends

Being knowledgeable about pricing trends over time can give you an advantage when it comes to spotting good deals. Keeping track of what items typically cost helps you recognize when prices are significantly marked down. Many shoppers find it helpful to keep a grocery notebook or spreadsheet for tracking, which can lead to deeper insights into their shopping habits.

17. Add Some Budget Flexibility for High-Quality Items

While saving money is important, keep in mind that sometimes splurging on higher-quality items can be a worthwhile investment. For instance, purchasing sustainably caught fish may be more beneficial in the long term, both for your health and the environment.

18. Use Technology to Your Advantage

There are now many tech-savvy tools to help save money at the grocery store. Price comparison apps, grocery store apps with digital coupons, and budgeting apps can streamline your shopping experience. Invest some time in downloading, exploring, and utilizing these technologies to maximize your savings.

19. Create a Grocery Budget

Setting a specific grocery budget can foster better spending habits. Determine how much money you can dedicate to groceries each month based on your income and expenses. Stick to this budget while being flexible enough to make adjustments as necessary—extra expenses may occur, but having a firm budget in place helps you avoid overspending.

20. Encouraging Family Involvement

Involve your family in the budgeting and meal-planning process to instill the value of mindful spending. By engaging kids in grocery store outings, you’re teaching them about nutrition, budgeting, and food diary management from a young age. This makes saving money a shared responsibility and can lead to more enjoyable family meals as they’ll be more invested in the process.

Conclusion

Implementing these strategies in your grocery shopping routine can lead to significant savings each month. The key is to adopt a combination of planning, awareness, and mindful consumption while keeping your family’s nutritional needs at the forefront. Remember, small changes can add up over time, leading to substantial savings. By equipping yourself with the right knowledge, you’re taking a big step towards financial health while still enjoying delicious and nutritious meals. Happy shopping!

By Arizona Milk Producers General Manager Tammy Baker and Arizona Farm Bureau Communications Director Julie Murphree

By Heide Kennedy Arizona Farm Bureau Communications Intern

I’ve come to the conclusion that hot chocolate is probably the most popular cold-weather drink ever. The moment the weather turns slightly colder it feels like I am constantly making hot chocolates at the coffee shop I work at! But hey, a warm, creamy cup of chocolatey goodness really is a good way to brighten up a cold day! What’s not to love?

While a traditional, plain hot chocolate is always a tried and true favorite, it’s always fun to experiment with different flavorings and toppings. Read on for a few suggestions on flavors and toppings to add to your hot chocolate to make it extra fun and special!

Add flavored syrups!

Drink syrups come in all sorts of flavors! Some that pair very well with chocolate are hazelnut, almond, salted caramel, vanilla, cinnamon, peppermint, or spearmint. You can make these syrups at home with sugar, water, and flavoring, or you can buy them from the store!

Add natural extracts!

Adding a drop or two of a natural extract is a great way to add a flavor without the extra sugar that comes with flavored syrups. Vanilla, almond, rum, and peppermint are all delicious in hot chocolate. But these are very very potent, and a little goes a long way!

Add some spices!

Growing up, my grandma always made us Mexican hot chocolate in the wintertime, and let me tell you, it was amazing! The secret ingredient? Ground cinnamon and cinnamon sticks! While cinnamon is the most popular spice to use, feel free to experiment with some of the other spices in your cabinet!

Melt chocolate candies into your cup!

This might sound weird at first but think about it. A Reese’s melted into your hot chocolate? Or a Snickers? Or a Heath? It’s kind of a sugar overload, but at least it tastes good! Even a scoop of peanut butter melted into your cup is pretty darn good too!

Get creative with your toppings!

Move over marshmallows and whipped cream! Try topping your hot chocolate with some other fun toppings, such as crushed cookies or graham crackers, candy bits, chocolate shavings, coarse sea salt, caramel, chocolate, peanut butter, or cookie butter drizzle, or fun sprinkles!

Take your hot chocolate to the next level this year and try making all sorts of fun combinations!

For more holiday articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

As cool temperatures are finally here in Arizona, many of us find ourselves reaching for warm, cozy drinks like hot cocoas and pumpkin spice lattes. Another warm, cozy, and even spicy drink that is perfect for cold days is hot apple cider. While they do have it at stores, there is nothing like making your own at home, and luckily it is incredibly easy to do!

A quick note about this recipe is that it is all based on your own personal taste and desired amount. You can increase/decrease any of the ingredients to your liking.

Homemade Apple Cider

Ingredients:

• Apples – You can use as many as you’d like and whichever varieties you’d like. You can mix sweet with sweet or mix tart with sweet.
• Oranges – This is to add the citrusy flavor to the cider, so depending on how strong you want it determines the number you use.
• Spices – Cinnamon sticks and whole cloves are traditionally used, but allspice, ginger, and nutmeg can also be good additions!
• Sweetener – You can use whatever sweetener you prefer, and whatever amount you’d like. Brown sugar, honey, and maple syrup are good options.

Place the whole apples, oranges, and spices into a stockpot, crockpot, or Instapot and cover with water. Cook on high heat till it comes to a simmer. Cover, and reduce heat to medium-low, and let simmer for 2 hours or until apples are soft.

Mash all the contents together and let simmer for a few more minutes. Then, strain the solids out of the liquid. Add your desired sweetener, if any.

That’s it! Serve your cider warm and garnish with orange slices or cinnamon sticks if you want to be extra cutesy!

Not only is hot apple cider a delicious and warming drink but making it at home also doubles as an amazing air freshener while it’s cooking! So, try making some this fall! It’s a perfect party drink and is also amazing to enjoy on your own!

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